Saucony Cinco de Mayo, Mizuno Monday, and Superfeet Saturday

May is off to a very exciting start with three of our favorite companies coming to spend time with YOU, our favorite runner!   

Thursday, May 5th, the Saucony Sprinter Van will be here at Fleet Feet Bonney Lake from 2:30pm til close. The van is filled with great demo shoes, Saucony's gait analysis system, and some cool give aways.  

Monday, May 9th Mizuno's Run With Us truck is going to be visiting the store from 3:00pm until 7:30 for everyone to try out the newest Mizuno gear and for all of you Monday Night Run enthusiasts to put some miles on with Mizuno.  

Saturday, May 14th, Tony Feeny from Superfeet will be in the store all day hosting clinics on biomechanics, fitting, running, and giving great deals on Superfeet Premium Insoles. 

Wow, a day without rain means Spring is coming and with Spring comes your first triathlon of the season! Finally we can see our races in the near future, maybe 4-6 weeks out. With the season opener race rapidly approaching I like to insert some dedicated speed sessions into my midweek workouts while still leaving the long stuff for the weekends.

These speed sessions are meant to mimic race day. By this I mean they will be strenuous and high intensity but only for short bursts with lots of rest in between. This gets the body and mind in race mode so there is no bonking on race day. Essentially we are training fast to race fast!  

One example of each mid week workout for me would be:

SWIM - 10 X 50 or 100 yards all out with as much rest time as it took for your interval.

BIKE -   6 X 3 minutes up a hill with the same amount of time between efforts.

RUN-    6 X 1 ½ minutes all out running with the same amount of rest in between.

When training with these intense intervals, be sure you have a long warm up and a good cool down to ward off injury. Schedule one day per week for each sport and keep that appointment for 4-6 weeks leading up to your first race. Then enjoy a fabulous day cruising across the finish line and setting a high bar on your season opener!

Happy interval training

Triguy

Muscle Cramps Crampin' Your Style?

This month's newsletter topic was submitted by a Fleet Feet runner and will focus on muscle cramping.   Although cramps are typically related to activity, I would caution the reader to consider discussing muscle cramping that occurs in both legs  or in multiple muscle groups with your primary care physician, especially  if you are experiencing cramping unrelated to activity or if you have a known nerve, kidney, thyroid or hormone disorder, diabetes, hypoglycemia or anemia.   Muscle cramping that worsens during prolonged activity, like walking, but is relieved by leaning forward could be due to compression of spinal nerves.  Muscle cramping that worsens with activity but stops after activity could be due to poor blood supply to the legs.  Muscle cramping due to these conditions is beyond the scope of this article.

Muscle tissue requires a certain environment for cellular processes to occur.  This includes proper electrolyte balance, adequate water content and correct temperature.  Cramping is all too common for athletes and it can be a real struggle to overcome them and minimize their occurrence.  A typical cramp will come on rapidly and severely in one muscle, eg the calf, and can be quite painful.  The muscle belly contracts so violently that it is nearly impossible to move the affected limb.  One of the main reasons that cramping is believed to occur is because of a disruption in the ability of certain electrolytes and ATP (ATP is an energy resource essential to cellular metabolism) to move back and forth across the muscle cell membrane.  When a cramp occurs, it's as if the door has been locked and the needed electrolytes and ATP can't get in or out.  When a muscle cramp comes on one of the best remedies is to slowly stretch the muscle with constant firm tension.  Finding someone who can stretch the area for you is ideal so that you aren't creating further tension from your efforts.

There are several reasons that are believed to contribute to muscle cramping: prolonged short range contraction of the muscles, dehydration and/or mineral depletion, temperature extremes, and constrictive clothing or garments.  If you are exercising in a way that puts the joints through a small motion but demands a lot from the muscles, e.g. horseback riding, the muscles will be likely to cramp. In this case it is important to reduce the duration you are performing the activity by changing the way you use the muscles and incorporating rest periods.  Getting off the horse more frequently and doing simple squats, lunges, sidestepping, or stretching activities will allow the muscle tissue to work through a different pattern of movement.  Staying on the horse all day long without taking rest breaks or staying properly hydrated with fluids and electrolytes is asking for trouble. 

Muscles require a good flow of nutrients and waste products to perform normally.  The chemical reactions which take place in the muscle require water and various minerals such as calcium, magnesium and potassium.  Making sure you are staying hydrated as well as taking in an adequate amount of electrolytes should help reduce cramping by moving waste products out and nutrients in.

If you are exercising in either hot or cold weather, these condition extremes can impact the ability of the muscle to contract and relax.  Muscle cellular activities/reactions require certain temperatures to operate and if these conditions are out of the ideal range the muscle won't function properly and cramping could be a result. In hot weather, you are likely to perspire more and reduce available potassium, sodium and water content. In cold weather, the body may shunt blood flow away from the muscles to the internal organs to maintain proper core temperature at the expense of ideal muscle tissue temperature. 

Finally, garments that restrict blood flow to the muscles can negatively impact the ability of nutrients to enter and waste products to leave the muscle tissue through the circulatory system.  Again, this disruption in flow can result in cramping.  Avoiding tight fitting garments may help to reduce the occurrence of cramping.  Many runners have begun to use compression stockings and socks when running which would seem contradictory to this thought.  For a review of compression garments, please see the September 2008 Fleet Feet e-Newsletter PT Points to Ponder.

Tri This on for Size!   

Buckwheat

Buckwheat is actually a fruit seed related to rhubarb, and not related to wheat at all. A fruit seed, buckwheat is a good source of protein, containing all eight essential amino acids, as well as magnesium, fiber, calcium and iron. Buckwheat also contains the entire range of B-complex vitamins. One of the best benefits that buckwheat has to offer is that it's gluten-free and is well-tolerated by individuals with wheat sensitivity or celiac disease.

When toasted, this triangular-shaped grain is called kasha. When cooked, the grain is often called groats and makes a hearty breakfast cereal. Buckwheat is also used in soups and savory dishes and Japanese soba noodles are made from 100% buckwheat flour.

Prior to cooking buckwheat, rinse it thoroughly under running water to remove dirt or debris. After rinsing, cook buckwheat in one part buckwheat to two parts boiling water or other liquid, such as broth. After the mixture returns to a boil, lower the heat, cover and simmer for about 30 minutes. Season and serve in place of oatmeal at breakfast or rice at dinner. You may also add cooked buckwheat to stews and soups for a hardier flavor and texture. You may also substitute some of the white or wheat flour with nutrient-rich buckwheat flour in your favorite muffins, bread or pancake recipes.

Buckwheat Pancakes

1 cup buttermilk

1 egg

3 tble butter melted

6 tble all-purpose flour

6 tble buckwheat flour

1 tsp white sugar

½ tsp salt

1 tsp baking soda

3 tble butter

In a medium bowl, which together the buttermilk, egg, and melted butter.

In another bowl, mix together white flour, buckwheat flour, sugar, salt and baking soda. Pour the dry ingredients into the egg-mixture. Stir until the two mixtures are just incorporated.

Heat a griddle or large frying pan to medium-hot, and place 1 tble of butter. Let the butter melt before spooning the batter into the frying pan, form 4 inch pancakes out of the batter. Once bubbles form on the top of the pancakes, flip them over, and cook them on the other side for about 3 minutes. Continue with this process until all the batter has been amide into pancakes.

Don't forget to add these exciting events to your running calendar!    

                                May Events

• 5th - Saucony Sprinter Van @ Fleet Feet from 2:30 - 7:00
• 9th - Mizuno Run With Us Truck @ Fleet Feet from 3:00 - 7:00    
• 14th - Superfeet Saturday @ Fleet Feet from 12:00 - 6:00   
• 16th - Jon Erickson, PT of Performance PT, in store for Q & A from 5:30 - 6:30  
• 21st - Auburn Petpalooza & 5k doggy fun run
• 21st - JBLM 5k Mud Run 
• June 18th - White River 5k
• Monday Nights - Monday Night Runs @ 6:30 pm at Fleet Feet store in Bonney Lake. All paces and abilities are encouraged to join; no one ever runs alone!   
• First & Third Mondays Every Month - Physical therapists from Performance Physical Therapy will be at Fleet Feet from 5:30 - 6:30pm to answer your questions on injury, recovery, and healthy training. 

See Fleet Feet's Online Calendar for additional information on these events and more!