Massage Athletica: Giving Minimalist Running A Try

Massage Athletica: 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 growin...

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