Drum Roll....

WE DID IT!!!
We all got through the marathon virtually unscathed! Kelsey came in at an amazing time of 3:54:06, I came in with a time of 4:00:15, and Mike came in at a time of 4:05:17. The day began very relaxed, we grabbed some breakfast and watched a movie. I was pretty anxious and wanted to leave really early because I hate being late, but Mike said that was stupid and we would just be there doing nothing wasting energy. So, we finally left at about quarter to three, and decided to take the shuttle to the race from our hotel. Not only was the shuttle late, but we weren't able to get on a shuttle until the third bus! I was livid at Mike, because I had wanted to leave early and now we were going to be late! Finally we got on a shuttle thanks to a nice half marathon lady letting us cut her and ended up at the race 15 mins before the gun went off. We didnt have time to check our gear, so we ended up sprinting up a hill and hiding our bags in a bush. We then ran to our corrals and made it just in time. Now, I'm sure your wondering how Mike could come in last out of the three of us, but he did it to help us out. Kelsey and I never would have come in with such good times without him! We really thank you Mike! He began the race in the first corral, while Kelsey and I began in the sixth. After about three miles the faster athletes had looped back and were passing us, and that is when Mike decided to come run with Kelsey and I. Because of this he really ran about 29 or so miles instead of the 26.2. From here we ran together keeping a pretty good pace, I believe faster than 9 min mile pace. All was going amazing- we were feeling really great until... the full marathoners merged in with the half marathoners at about mile 13 or 14. Chaos literally broke out! There were way too many runners on the course at this point, and most of the full marathoners at this time were going way faster than the half marathoners. It wasn't a nice situation, alot of people were being pushed around, Mike said he hadn't seen this happen in a marathon like that before. We're so thankful Mike was there, as he was able to lead us through the runners so we could keep our pace up. Unfortunately, somewhere along the way I got cut off from Mike and Kelsey and was on my own. Struggling trying to get through the crowds to keep our pace up really took alot out of us! Kelsey was able to keep a pretty good pace, but I slowed down a bit.. until Mike came back and found me! He helped me to keep my pace up, and was really amazing grabbing me water when I needed it and coaching me to keep my pace up! Finally crossing the finish line was a blur and I remember saying "I have never been in this much pain in my life"... This was also a first for Mike, as he had never done a run that length of time before. The runners area after the finish line was also very chaotic, there was barely enough space for the runners to fit in. Before the race we had decided that we would meet at one of the letter markers the race had put up for people to find each other, and Mike had suggested we meet at "M" for Mike Booth. So we grabbed a water and went to look for Kelsey. I should also mention that it was absolutely freezing at the time! We couldn't see Kelsey under the M so we decided to grab our stuff, which meant we had to walk up a hill when we could barely walk. We slowly got back to the M and still couldn't find Kelsey until we saw her sitting on the ground with her foil blanket around her. Getting back to our hotel took more than an hour, as the taxi lines were so long that we had to wait to catch a shuttle to another hotel and then catch a taxi from there. After we got all showered, we got something to eat and then decided not to go to sleep so that we wouldn't feel worse the next morning from not moving all night. Then we left our hotel at about 5 O clock to go the airport, slept very sorely through the flight to Grand Forks, drove back to Winnipeg, and here we are! Right after the marathon Kelsey and I decided that the pain was not worth it, but I think we'll shortly be deciding where our next marathon will be :) Look for our pictures and up coming video on Face Book! Lisa

2 More Days!!

Well, we're almost there! We're leaving tonight to drive to Grand Forks, and then from there we're flying to Vegas!! I'm all packed, but Mike.. who knows, he said he threw some stuff and his passport into a bag.... I think its going to be a pretty crazy weekend for us. There are over 44,000 runners in the half and full Las Vegas Marathon. Mike was pretty disappointed his bib isn't #1. He laughed when my bib said "56608"
and then I got back at him by letting him know that his bib said "51606", which he wasn't very happy about... I'm assuming this is due to our late entries. It definitely doesn't feel like we'll be running a marathon this weekend! I don't think the weather will be too warm there, between 0-15 degrees, but it's better than the weather here so that's something!
Now, its good to have motivation for a marathon, and I know what mine is: his name is Corey. Corey believes that Kelsey and I can't do the marathon in the time limit of 4:30. So just being able to come back and tell him I did it is motivation enough for me! Although now that I'm writing this for the public to read, if I don't make it it won't be fun to have him tell me "I told you so" SO that is why I must finish the marathon in under 4:30!!
This will probably be the last blog before we do the race, so wish us luck!
Lisa

Massage Athletica: Giving Minimalist Running A Try

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Massage Athletica: Learn how to prevent and get rid of muscle cramps

Massage Athletica: Learn how to prevent and get rid of muscle cramps: Exercise associated muscle cramps Learn how to prevent and get rid of muscle cramps. Oct 09, 2011 | Mike Booth Why do muscles cramp durin...

Massage Athletica: Marathon Confirmations Received!

Massage Athletica: Marathon Confirmations Received!: It is official: We are registered in the Las Vegas Rock and Roll Full Marathon! At least we know we can put our training to good use - well...

Massage Athletica: Foot Injury!

Massage Athletica: Foot Injury!: While kelsey and Lisa have been putting in some good miles I have been unmotivated. Well this past week panic set in as I realized maratho...

Foot Injury!

While kelsey and Lisa have been putting in some good miles I have been unmotivated.  Well this past week  panic set in as I realized marathon day was fast approaching!  I decided to ramp up training with a few runs on the treadmill.  This crash training has resulted in a pain in my foot.   Anytime I attempt to run at a faster speed the lateral edge of my foot begins to cramp.

I have been going to Massage College Of Manitoba for sports outreach the last few months.  Payge, one of the student therapists at the college has kept me healthy but I think I did myself in with my crash training.

Anyhow, I had a bit of time today at the clinic so I decided to hyper-analyze my running gait.  When I slow the video down I seem to supinate more on my injured foot.  I'm hoping with a few treatments this next week I will be ready to run Vegas Marathon!

Mike

Almost There!

Well, we now have about ten days until we run the Las Vegas Marathon! I'm starting to get a little nervous to be honest! I asked Mike how likely it will be that Kelsey and I will be unable to do it under the time limit, and he basically said that if we hit a wall we'll be in trouble. Tomorrow we'll be doing our last longish run with a workout mixed in and then its pretty much biding our time until marathon day! We still haven't really figured out what we're going to do with our free time in Vegas; we obviously cant spend all day every day walking around and fatiguing our legs or getting those really big drinks everyone walks around with (which is a let down). We'll probably try to get a show in, although still not sure which one.. and maybe we'll go to the wax museum.. I think I still have a lot of planning to do! One thing we do have planned is taking some video while we are there so we can share our vegas marathon experience with everyone! Mike has even planned to get footage of kelsey and I finishing the marathon. Yes, this means that he can run so much faster than us that he can run an entire marathon, go back to the hotel, grab the i Pad and be back in time for us to cross the finish line. He will probably even have time to shower and grab a snack in there too. Speaking of food, it's going to be interesting finding food there that we won't regret during the race. We might have to stay away from the buffets... If anyone has any ideas as to where we should go please let us know! I better go and actually plan what we're going to do on this trip or we'll be spending the whole trip in our room!

Marathon Confirmations Received!

It is official: We are registered in the Las Vegas Rock and Roll Full Marathon! At least we know we can  put our training to good use - well the training Kelsey and I have done.. who knows what Mike has been doing for training :) We have less than 3 weeks to go now, and I have realized the tolls marathon training can take on your body! A couple days after my last long run I felt a crack while massaging and next thing I know I have a horrible pain in my chest! After ruling out Mikes unnecessary suggestion that I was having a heart attack we decided that I had sustained some delayed injury to my fourth rib. I had to take a day or two off, and than after comparing doing a run inside compared to outside, I think it was due to doing such a long run when the air was pretty cold. It has gotten better but I can still feel it when I take a deep breath in so I'm thinking about going to see a chiropractor for it. Any suggestions?
Now about vegas.. Vegas is known as the city that never sleeps- and we hope to live up to that profile while we're there, well as much as we can knowing that we have to run a marathon in two days. We get there on the Friday, then run on the Sunday night, so we have to try to be a little conservative. We plan to see a show while we're there, possibly The Blue Man Group, or as Mike requested: Thunder From Down Under (right Mike?). Mike also has a goal to put $1000.00 on Red and hope he wins, so I really hope he wins some race money or theres a good possibility he'll be hitchiking back to Winnipeg...
Lisa

Learn how to prevent and get rid of muscle cramps

Exercise associated muscle cramps

Learn how to prevent and get rid of muscle cramps.
Oct 09, 2011 | Mike Booth

Why do muscles cramp during exercise?

There are two scientifically respected theories about exercise and muscle cramps. The first, and most popularized, dehydration or the Electrolyte Imbalance Theory. It states that a muscle may cramp when water and electrolyte levels are depleted, making cramps more likely in hot or high humidity conditions.

Although there is significant evidence to support this theory it does not explain why a cramp can occur when fluid levels are maintained. Studies show that even when electrolytes are replaced at the same rate of loss cramping still occurs in almost 70% of athletes. So while dehydration is implicated for muscle cramps in high temperatures, why do athletes experience them at colder temperature?

This brings us to the second way a muscle may cramp, known as the Neuromuscular Theory. It is physiological in nature. The body has specific protective mechanisms involving the connection between the brain and muscular tissue. Our muscles are guarded by receptors, known as muscle spindles and the golgi tendon organ. Imbedded in our muscles, these receptors protect against over-contracting and over-stretching by sending electrical signals to motor neuron in the spinal cord. During normal contraction these signals are balanced. However muscle fatigue can cause confusion in the receptor signals causing inhibition of the over-contracting mechanism, resulting in a cramp.

How do I prevent muscle cramps?

Preventing Electrolyte Imbalances

1. Hydration - Keep fluid levels up, especially in events lasting longer than 3 hours.
2. Nutrients - Keep electrolytes balanced with proper levels of calcium and potassium. (10 Foods High In Potassium)

Preventing Neuromuscular Imbalances

1. Train adequately for the conditions.
2. Stretch the affected muscle(s) regularly for balanced receptor function.

How do I get rid of a muscle cramp?

• Lower the intensity of exercise, or stop completely.
• Try to stay relaxed and gently stretch the area.
• Apply a firm pressure to the ends of the muscle (acts as a 'reset' button for the confused receptors).

Longest Long Run Yet!

Hi Everyone,
Kelsey and I have done our longest long runs yet, although we did them seperately due to our conflicting schedules! I ran 4:15 and she did 4:30. The good news? We now know we have the endurance to be on our feet that long. The bad news? If we take any longer to do the marathon we get kicked off the course! Kelsey and I have not been using Garmins or anything so we don't exactly know our pace... We have Mike as our trainer so hopefully he knows what hes doing! I haven't heard too much about how Kelseys run went, but I'll tell you a little bit about mine. I think I may have given myself a minor injury to my quad at crossfit on the Sunday, which I did not notice until I attempted to do an hour long run on the wednesday, where I pretty much limped through the entire run. This worried me BIG time because an injury while training is the last thing I needed! Luckily Mike did some work on me and by the time I did my long run on Saturday it was gone.   I woke up bright and early (which was actually really really dark) at about 6AM. I was pretty nervous about doing a run this long, as the longest run I had done before this was only about 3 hrs. The weather turned out to be pretty great for a run this long, it was cool but not too cold so that I was freezing for four hours. It was weird to be running so long that I began when it was dark, ran while the sun came up and then kept running until late morning, something I have never done! I decided to take two short breaks, once at my house at about 2 hrs, and then another one at about three hours to grab some water. I decided not to stop too long because I've realized that its almost impossible for me to get going again once I stop, which is why I hate running where theres alot of traffic lights! I was really happy at the stamina I had built up during the Running Room clinic I had done, I never really felt a need to stop or that I couldn't run anymore which is what I'm hoping for on raceday! Mike has made a goal for Kelsey and I, which is to beat Mark Messiers time of 4:12 at the NYC marathon which is a time I would be totally fine with- well, I'll be happy with anytime that doesn't get me removed from the course...
One snag with the long run: I think I may be in jeopardy of losing a toenail- which is new for me! I hope it can hang on, and am glad it is no longer sandal season!
Talk to you soon, Lisa

Giving Minimalist Running A Try

If you open up any running magazine these days there is a pretty good chance it will contain an article on barefoot running.  It’s a growing trend with many runners claiming it has helped them to run in a way they never have before. This being said, just because you ran a marathon last week doesn't mean you can kick off your shoes and do another one in Vibram Five Fingers, barefoot or a minimalist shoe.

The biggest component of barefoot running is giving yourself enough time to adapt. When you first started running you probably were not able to run at the mileage you can currently, and this is how you have to view barefoot running. You have to progress gradually so that the muscles in your feet and lower legs can strengthen. 

For a beginner, a single mile of barefoot running, is roughly equivalent to running 3 miles in traditional running shoes.  You should be adding no more than 10% distance per week. In the beginning look to include barefoot running as part of a warm-up or cool-down.  As the body adapts gradually increase the load by including minimalist running while performing faster paced efforts.

Performing basic balancing exercises on wobble boards or bosu can make the transition to minimalist running much easier.  If you’re unable to perform the exercises in this video you are not ready for barefoot running!

How do you know if you are doing too much too soon?

Simple, if your sore in your lower legs, hips or even lower back this is a sign that you are doing too much and you need to decrease the amount that you are doing. Remember to stretch your calves often and massage your achilles as barefoot running can put a lot of stress on these areas.

-mike

Marathon Training Continues

We just did another session of Cross Fit 204 followed by a run to prepare for the Las Vegas Full. It was a great workout today, we did: a warm up, followed by the workout which consisted of: Frog Leaps across the gym and then doing walking lunges across the gym carrying a weight overhead, for 8 mins. We then did the second part of the workout which consisted of: Ten squat thrusts followed by 20 kettle bell swings. I would like to take this opportunity to point out what a crazy athlete Mike Booth is. He ramped it up by using more weight than anyone in the group, and did more rounds in the workout than anyone! I was pretty blown away. Its worth joining us at cross fit 204 on sundays mornings at 9 AM just to see this guy in action!  Big thanks to Ryan from Corss Fit 204 for the great workout. We then took our run starting in Assiniboine Park down Wellington Crescent and back. By the end we were definitely feeling it, so hopefully we can massage tomorrow...
Lisa

 Lisa here letting you know how our last run went. On Thursday we did about 18 miles, and boy was it a "long run"! We kept it interesting by running from our clinic on Waverley to downtown so Mike could pay some bills. Gas is expensive these days so we thought we could kill two birds with one stone. From down town we went to the forks then around Osborne and around the Pembina area. It was mine and Kelsey's first time to run this distance so we were a little nervous. She killed the run, and the run almost killed me! I'm hoping it was one of those bad running days we all get now and then because if not I'm in trouble!  I'm glad I'll have some motivation on the day of the marathon- which is not getting taken off the course by the shuttle bus... the shuttle bus of shame! After the long run we had to re-carb which we did by going to the pancake house; I think we deserved it!
On Sunday we did a cross fit work out which was a great upper body workout. Thanks to Crystal from Cross Fit 204. After that we did a run to add to the workout. We have about six weeks left so we have to be as fit as possible come race day! That is assuming we are doing the full marathon :)

Las Vegas Here We Come! (We hope)

Well Mike and I (Lisa) and our friend Kelsey are headed to Las Vegas to do the full Las Vegas Marathon! Or so we hope... Turns out we are not the best at putting together a trip in which you are also doing a marathon. We have our hotel booked, our flights booked, and we are registered- oh wait we aren't because the Full Marathon is sold out! Since we realized this Mike went right to work using his old race fame to try to get us in! And we might have a chance! Marathon or not we are still training with the hopes we will get to run in the full. All in about 6 more weeks.... This may not be a big feat for Mike, but for Kelsey and I-  we are just trying to not get taken out by the 4:30 time limit. Oh, did I mention that this is our first full marathon? With such a short time line in which to train we are trying to amp up our training a little bit by adding some intense workouts in with our running. This morning Mike and I went to Cross Fit 204 to get a work out in - and thats exactly what we got. Thanks Mike Warkentin! After that we even got a run in to work even harder.
We'll keep you posted on our training and if we even get into the marathon...
-Lisa

Massage Athletica: Barefoot Running - What is the debate?

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Massage Athletica Blog Grand Opening

Well, it is officially fall and and we know what that means... most of us must abandon our beloved summer activities and migrate indoors. What so many of us are left with is our lingering aches and pains. Thats where we come in! We are Massage Athletica. We are a group of 4 Registered Massage Therapists (and currently 1 student) who strive to help all athletes and anyone facing chronic injuries help to get back to their pre summer state! We hope to use this blog to inform people on how they can stay fit - and healthy while doing so, as well as just letting you know what we're up to! 
Heres our line up:
Mike: the boss
Lisa
Jolene
Howie
Jamie (the student for now...) 
To see a little bit more of what we're about you can always find us on Facebook, Twitter and Flickr!