Need a Massage?

Need a massage? Sage Pullman knows her stuff! Give her a call at 801-510-9867, you muscles will thank you! Regular massage has made a world of difference for me. Thank you Sage!

Question & Answer: Frequent bathroom breaks while on the run aka “Runner’s Trots”

Question: I am so hopeful you have time to respond to this question. I am a runner. I avg about 40 miles a week, and compete in marathons and halfs. I am pretty fit. 5’7” 135lbs. I love running, and try to keep a good diet. The problem I have though, which doesn’t seem too rare, but is embarrassing, is that every time I go for a run, or run on my treadmill, I have to go to the bathroom. Sometimes, even multiple times before I can get my miles in. I don’t eat fatty foods, so I am confused on what to eat. I live in a rural area, so there are no bathrooms on the road like the city offers. So often times I have to find a discrete place to relieve myself. And I go a lot throughout the day, definitely more
than the average person. I know this is kinda funny, and I wouldn’t blame you if you are chuckling right now. But it has become increasingly bothersome, and I need to know what to do, or eat. Is there any way to stop this from happening? Thanks for your time!!! John

Answer: Hi John. Thanks for the question. Unfortunately over the years I have coached many people that have had this problem. I think the first thing to do would be to start logging the foods you are consuming and see if there is some sort of sensitivity you are having to certain foods. Be sure and track your BM’s & exercise. Many people are sensitive to foods that contain fructose (the sugar found in fruit). If this is the case you can simply avoid having fruits, foods or juices with fructose before or during runs. Some electrolyte beverages, bars and gels contain fructose, so be sure and read labels. Dairy, spicy, fatty and high fiber foods can also be problematic for many runners so you will want to avoid these before a run too. Some food sweetners can also cause problems (ie. sorbitol, aspartame etc…) so be on the lookout for these in sugar-free gums, candy, breath mints, etc…High doses of Vitamin C can cause the “trots” so review any supplements you might be taking. Dehydration can also trigger bowel movements so be sure and stay hydrated with water. Be careful with beverages that tend to dehydrate (diuretics) like coffee, tea, alcohol and foods containing caffeine. Warm beverages can also stimulate gastric emptying. You might also consider not eating anything too close to running (with in two hours) since there is a decreased blood flow to the intestines while running and may compromise digestion and cause stomach upset. After logging your foods, and if you can not detect any sensitivity to foods or food patterns then your problem may be related to the muscles or something else. Another possible cause would be that the muscles in the intestines & stomach being stimulated to contract more rapidly with the “jarring” of running. I wonder if you would have the same result using an elliptical in lou of some running to see if it makes a difference. You could give it a try and see. Stress or having the “jitters” can exacerbate this problem so be sure and stay relaxed. If not then unfortunately I don’t think there is an easy fix to this but I have had some clients find that using anti-diarrhea over-the-counter medications, like Imodium, before races and important workouts to be helpful. I would caution you against doing this too much. It would also not be a bad idea to consult physician to rule out anything else that could be going on. There are other diseases that could cause this problem like colitis, Crohn’s disease, irritable bowel syndrome (IBS), celiac (gluten intolerance), etc… It’s worth getting it checked out just to be sure.

Happy Running,

Coach Lora Erickson

“Blonde Runner”

USATF certified running coach

www.BlondeRunner.com

Blonde Runner earwarmer headbands available

Are you ready for cold weather outdoor exercise? These Blonde Runner earwarmer/headbands are the best. They are moisture-wicking, quick-drying and odor-fighting antimicrobial – perfect for walking, running, cycling, soccer etc… $15 each. They are black with different assorted colors of print available: Pink, lime green, dark blue, light blue, white, red and reflective gray. Available for immediate pick-up or mail-out. Message lora@blonderunner.com to purchase one.

Winter Training Running Class. Learn more…

How to avoid getting blisters and losing toenails

How to avoid getting blisters and losing toenails

by Coach Lora “Blonde Runner, USATF certified running coach with www.BlondeRunner.com

Runners – we have all been there. We have experienced the blackened toenails and raw burning feeling of a blister forming on the bottom of our feet as we pound down on the asphalt in a race. We are all afraid of what we might find when we peel off our shoes. While blisters can be very painful, there are things we can do to prevent them. To avoid them we first must understand what causes them. The culprit – friction. There are many causes of friction but in my experience the most common is poor shoe fit. I remember once being excited to run in a new pair of trail shoes I bought. The shoes looked nice and felt pretty comfortable however the toe box seemed a little wide. I didn’t think this would be a problem since I have run in less-than-perfectly fitting shoes before. Big mistake. I could soon feel the hot friction under my skin and knew a blister was developing. I simply had too much room in my toe box and my foot was sliding around and moving too much. Finding the right shoe fit doesn’t have to be difficult. To be sure the shoe fits right always try it on at the store and utilize the in-store treadmill that is available. If something doesn’t feel right – don’t get them. Also, remember that when you are trying on shoes your feet may swell when you are exercising. I find it best to shop for shoes after a short run when my feet are slightly swollen like they would be on a run. Temperatures can also affect shoe fit. In the winter my feet don’t swell as much so I don’t need to size up my shoes that much. Sock thickness can also help to adjust for proper fit when temperatures vary. There are moisture wicking socks or double layer socks that can also give you friction relief if you are prone to blisters.

When it comes to losing toenails, generally this is from shoes that are too small and the end of your toes get wedged up against the end of the shoe. Excessive down hill running can also force the toes into the end of the shoe. If the course calls for this it may be unavoidable, however if you don’t mind stopping and walking to ease the pressure off your toes in the race, you might keep those pressure-sensitive toenails a little longer.

Another way to help avoid building up pressure in the toes or excessive movement is to land gently. Often while performing a Running Form Analysis I see runners just drop their feet. These are the runners you can usually “hear” behind you loudly hitting the ground with each step. Generally this is difficult on a runner’s body and doesn’t allow for proper elastic load for better propulsion and faster running and is considered poor form. To learn more about proper running form click here.

Another thing that can help is to practice downhill running. This allows the body to adapt to the stresses of downhill running over time and develop calluses’. Some runners use moleskin to pretent tender areas from friction as well. Different anti-chaffing powder or glide-on products might also prove helpful. I would suggest trying these things in training and see what works best before attempting to try something new in a race environment. Unfortunately, however after all our efforts we still lose toenails and get blisters. Be sure and take care of them so they don’t get infected. Happy running.

Coach Lora Erickson aka “Blonde Runner” is a competitive runner and triathlete with over 26 years of experience. She is a USATF certified running coach and specializes in weight loss, corrective exercise, nutrition education, and endurance performance (triathlon and running). She is the founder and organizer of several clubs and teams including Team Blonde Runner (TBR) – triathlon and running teams. She relishes the opportunity to work with beginners. To learn more about her teams, classes and programs visit www.BlondeRunner.com

Ragnar Wasatch Back Running Prep Class

Ragnar Relay Prep Class

Wednesday May 4, 2011

7 – 8:30 p.m.

Location: Davis County, Utah

Class fee: $15

Are you signed up to participate in a Ragnar Relay race event and would like to learn how to properly train and complete the event with success?  Learn how to prepare and fuel your body before during and after this exciting and fun event.  Training and how to run up and down hills will be covered.  You will also learn what you have to pack etc. to do the event.  This class is taught by a USATF certified running coach who has completed the race three times.    

HOW TO REGISTER:

To get registered for the class message Lora “Blonde Runner” and lora@blonderunner.com indicating you are interested in reserving a spot for the Wasatch Back Prep Class to be held on May 4 and provide your contact information (include your phone number). You will be contacted by phone with details. Pre-payment is required to reserve your spot. The class fee is $15 per person. Pre-registration is required, spots are limited.

Bumps & Bruises – shoulder damage

Please note:  recent updates are at the end of the post

Original post written October 17, 2009

As an athlete, I have had my share of bumps and bruises over the years. But, for some of us, we get an injury that could really derail our dreams. The day I sustained a serious injury started out like any other day. I distinctly remember making a decision between running a long run or riding that day. Naturally being a runner I leaned towards the run. But, being the end of August I knew the weather in Utah won’t allow many more rides which gave me a push to try to overcome my fear of riding (long story short – my middle school gym teacher get hit on her bike and she returned to school paralyzed in a wheel chair). Ultimately I knew I needed to spend more time on the bike to perform better in triathlons. I choose to ride. This was a solo ride for me and started out smooth. At the turn around point I stopped for a quick drink and a few bites of food I had brought with me, then started back for home. Just about as I got up to full speed (about 22/24 mph), my front wheel hit something and suddenly turned…I lost my grip and….my bike went to the right and I went straight for the asphalt…in an effort not to roll into traffic I took the blunt of the blow with my left outstretched arm, which jarred my elbow and shoulder shooting pain up my neck and down my back. My left knee also hit the asphalt noticeably hard and my hip hurt. It all happened so fast…since I was still overcoming a fear of riding I knew it would be important for me to get back on the bike and ride home (kind of like when a person gets bucked from a horse – if they don’t get back on right away they might never ride again).

(It felt much worse than it looked in these pictures)

It was painful, but I knew if I stopped I would probably pass out (I go into shock quite easy). In the ensuing months after the wreck I knew that I had done something serious and rehab or surgery would not be an option due to pregnancy (this was the only good news from the doctor visit). The intense pain subsided, but was replaced with chronic nagging pain, frequent head aches and muscle spasms; all on top of a high-risk pregnancy. It wasn’t until after my baby was born and I started training again that I realized the full impact of the injury. Since I am very restricted when I am pregnant and can only walk a little, I didn’t really know when to expect when I was finally able to train again. Most noticeably it affected my swim workouts. I found myself aching all day after swimming. I often adapt my effort going easy on swim workouts to minimize the pain. This was frustrating, as I like to work hard and want to do well in competition.

For those that have not tasted the difficulty of chronic pain or injury, let me tell you, it is wearing. Nagging pain seems to have no foreseeable end and rarely is recognized by others. Nobody could see the dull pain I feel every time I lift my arm or the disturbed sleep when I roll on it in the night (I don’t go back to sleep well). They can’t see the dull head aches or muscle spasms. Despite my careful attention, I fell victim to tendonitis on several occasions throughout the last three years and found myself out of the pool for the majority of this season. Although I have seen much success in my triathlon experience I have never been able to compete at 100%. Although surgery will take considerable recovery time, it may offer some needed relief and the possibility of training and competing at my full potential. I would like to come back stronger and better. Surgery is scheduled for this Thursday Oct. 22^nd, 2009. I plan to keep my readers updated on my progress. Thank you for your continued support and cheerful words. You are appreciated, thank you so much!

Since I won’t be able to use my arm, I am hoping on living vicariously through you and wanted to challenge you to use your arms and do the Hundred Pushup Challenge. Yes, you can actually get to the point of doing one-hundred push-ups. I plan to also complete the challenge when I am able. Here’s a link to the program. www.hundredpushups.com Please keep me updated on your progress.

Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the gray twilight that knows not victory nor defeat. -Theodore Roosevelt

Related posts: The Climb

Updates:

10.21.09 Shoulder surgery at Intermountain Medical Center in Murray tomorrow morning at 10:30 a.m. (gulp!) I can’t eat after midnight – that is always hard, I love food! I am hoping for a speedy recovery – keep you fingers crossed for me.

10.22.09 Well, it’s a little slower to type with one hand, but I survived the shoulder surgery. All went well (I think), but it looks like I will be retiring my running shoes for several months. Now I hope I can survive the recovery.

10.23.09 Yesterday was a blur, especially after I went into shock during the first IV attempt when they hit a seriously painful nerve. However, the third time was the charm and soon I remember getting situated on the operating table. The next thing I remember was waking up in the recovery room – I didn’t have much luck holding anything down and the nurse kept telling me to take deep breaths and she could smell the anesthesia meds. I don’t think I have ever been that nauseous in all of my life. Unfortunately I was a little out of it when the doctor came in and talked to me after the surgery; so I didn’t really understand what they found until today. The decompression went well, however they discovered that I have Degenerative Joint Disorder – which is not good news (this is a chronic condition – arthritis). I will know more when I go in for my post-op appointment on Wed. I have also scheduled a physical therapy appointment on Monday. Time will tell how this will impact my training as an athlete. For now I will not be able to run for several months, but soon I hope to be given the green light to do a stationary bike.

10.26.09 I went to physical therapy this morning. Good news – my range of motion is really good. They are encouraging me to use my arm (within limits) and gave me some exercises to do several times a day. Truly it is nothing like the intensity I am used to, but I am happy to be making progress and will patiently allow my body to heal. It was an encouraging visit and I have been giving the green light to exercise (non-jarring, and with some limits). Needless to say, I am thrilled.

10.29.09 I visited with my doctor yesterday and had the stitches removed. We also reviewed the pictures of my shoulder arthroscopy and they showed me the osteoarthritis (click on the link at the bottom of this update and you can see it in the picture on the first page at the bottom right). My joint is healing well from the surgery, but allowing it to rest and not doing too much too soon is important. I will be for sure out of the pool for 8 more weeks, but can do things using pain as my guide and keeping the swelling out of the joint by working within the restrictions of the physical therapist. Still no jarring or running. The best thing for the joint concerning osteoarthritis is to stay active and keep the muscles around the joint strong, which is simply my life anyway. The disease will progress but how quickly is unknown and it is unknown how it will effect me as an athlete. My spirits are up and there are many people that have it much worse then me. Honestly the pain from the nerve damage from the first IV attempt that put me into shock is worse.

It’s not everyday you get to look at the inside of your living body – cool

click to view pictures from my left-shoulder arthroscopy

11.13.09 It has been far too long and I need to update everyone on my progress. I am being diligent with the exercises given to me by my physical therapist and have done them as prescribed. I am progressing well and am trying to patiently heal. I must admit is it difficult to see others out running when I want to and can not. I have been putting in some miles on the my road bike indoors without the use of my arms. I feel a little disproportionately lower-body-strong at this point. Swimming is not even close to being an option for me, but with some hope I will be able to run on Dec. 3rd (yes, I am counting down the days). Tomorrow I will walk as all of the other South Davis Road Runners run. I am excited to meet some new area triathletes at the mingle. Things are looking up.

2.10.11 Well it has been forever (obviously) since I have posted an update on my progress in relation to this injury. I really can’t complain about my progress and I must say when I started swimming again last spring I was very discouraged with my speed.  I simply decided to work on creating an even stroke and decided without having a good base that I would need to focus on sprint distance triathlons.  So that is what I did last season, just focus on the short races.  I spent a limited amount of time in the water and when I was in the water I did tons of drills to create and new and improved stroke, with a new and improved shoulder.   I must admit I was very surprised with win my first race in March last year (the Canyonland Five Miler with 739 participants).  Click here to read the race report.  All went smooth, but the real test was doing a triathlon.

In my first scheduled triathlon of the season, the swim was cancelled.  I was a bit disappointed.  The other triathlons I did over the season naturally left me disappointed with my swim times but I quickly realized that my focus on improving the bike earlier in the season would help carry my through.  Simply I had a ton of time to make up from the mediocre swims that I needed to “bring it” on the bike and run.   Despite my slow swim times I managed to have 12 overall and/or division first place finishes during the season.  I was thrilled with my decision to not overly put pressure on myself to go longer but to just stick to the shorter races.  This allowed me the time I needed to work on the technique of swimming and I hoped for my speed to come back.  After a regular winter training regime that I have been engaged in I hope to participate in some longer events in 2011.  I am now inching closer to the swim times that I am accustom to (always with the hopes of surpassing what I have done before).  I am looking forward to a fun filled season.  Triathlons are a blast!  Thanks for reading.

Off and Running,

Coach Lora

“Blonde Runner”

Do you live in the Davis County Utah area?  Are you interested in being coached for triathlon?  If so – join Team Blonde Runner (TBR).  I LOVE triathlons!  To learn more visit www.teamblonderunner.com Beginners welcome!

Coping with grief and loss

Today specifically is a significant day for me. It is November 13th, the same day I lost my tiny baby girl a number of years ago. Samantha was simply born too early, lived five hours and died the same day (it happened to be a Friday the 13^th like today). I was 22 weeks along and simply my cervix didn’t want stay closed. In the ensuing months, I learned about a condition known as incompetent cervix.

This problem lead to long arduous subsequent pregnancies; with surgery, limited activity, extra weight gain, stress and worry. Each pregnancy I had a stitch or cerclage placed to keep the cervix closed (a painful surgery I might add – I had four of them – ouch!). With my next pregnancy I was 10 weeks flat on my back on bedrest; it was during this time that I learned that I am not a lay-there-and-do-nothing type of person and running helps me cope with anxiety. I am a high energy, outdoorsy do-it-yourself kind of girl. I learned that you can only watch T.V. and reading books so long –and 10 weeks is way too long! With another pregnancy I developed gestational diabetes and was on insulin. My education in diabetes management and nutrition proved to be helpful as I recall my doctor stating “You are the best diabetic patient a doctor could hope for.” The way that I looked at it is that I was the steward over that little unborn baby body and wanted to do all that I could to give that baby a chance despite my own body’s frailties. However, I found the frequent trips to the hospital several times a week for stress-tests difficult with aligning babysitters for two other small children, the time for travel and testing all on top of regular high-risk doctor visits. Not to mention the expense of it all.

It has been 11 years since her passing, and even with all the difficult moments, I’d do it all again to have the four beautiful children I have today. After losing our first baby, we didn’t know if we where going to be able to have children, so this is truly a wonderful miracle!

You may be asking why I am sharing such a personal story. The reason why is that I know others suffer grief and loss and often suffer in silence feeling they are alone. I want them to know they are not alone. There is not a day that goes by that I don’t think about my little girl and want her here with me. Science has come a long way in 11 years, and I always ask “what if” she was born now, could something have been done that was not an option for us years ago? But, I have been fortunately enough not to suffer a miscarriage. I have a grave to go visit, and I know she was a girl and was able to give her a name. I have felt the wonderful kicks of a baby growing inside me which many women long to experience. No matter how difficult this was, there is something to learn from all experiences in life.

Until this day, I hadn’t dealt much with loss. Well, I had a special cat that I loved dearly that died when I was a little girl. That was rough for me (I’m an animal lover). Three of my four grandparents died before I was born so no loss to deal with there. While earning my Gerontology Certification at the Utah State University I took a Death and Dying class and I remember trying to put the concepts to use. I think they were very helpful for me, so I wanted to share a few of them.

How to cope with loss (specifically miscarriage and loss of a baby)

-Know that it is normal to feel a huge range of strong emotions from fear, anger, blame, love, and disappointment after experiencing a loss.

-Give yourself time to grieve and heal.

-Remember – there’s no “right” way to grieve – everyone is different.

-Talk about your feelings with others.

-Cry – it’s is okay to cry. I found myself crying in the middle of the grocery store when I heard a baby cry a few aisles over or when I saw a commercial with a baby in it. Cry all you want – it’s okay (men too!).

-For me time seems to heal. I can now visit the grave (which I couldn’t do for sometime after). I can talk about her with my children without bawling all over the place now.

-You may want to get involved or join a support group:

SHARE Parents of Utah

Pregnancy & Infant Loss Support

801-272-5355

They hold a Walk to Remember event every October

(National Pregnancy and Infant Loss Awareness Month)

Links:

SHARE Parents of Utah on the Web

National SHARE Parent Resources

National Share Office on Facebook

What to say to someone that has lost a baby or had a miscarriage:

Question: How can you express your concern without saying the wrong thing?

-It’s okay to say “I don’t know what to say.”

When I went back to work after I lost my baby girl, I could see that many people felt awkward and didn’t know what to say to me. Many people even avoided me. That was difficult. I appreciated those that said “I didn’t know what to say, but I want you to know I thinking about you.”

-Give them a hug. This says “I’m here for you. I care.”

-Listening and allowing the person to talk about the experience can help them sort through their emotions. Ask about the experience.

-Tell them that you are thinking of them and you care.

-Make arrangements to take in a warm meal. It shows you are thinking of them and want to help. Sometimes simple daily tasks are difficult for a grieving person.

-Write a kind note or send flowers or a card.

-Other things you could say are:

“I’m sorry.”

“What can I do for you right now?”

“I’m here, I want to listen.”

“This must be hard for you.”

-Allow the parents to make the decisions for funeral arrangements for the loss of a baby; don’t assume they want you to “take over.” This helps them experience the reality of the death.

-Know that grief doesn’t end at the funeral. Remember special days with a card or call.

Stop! Don’t say these things.

-“Don’t worry you are young, you can have more children”

-“You have an angel in heaven.” (They don’t want an angel in heaven, they want the baby)

-“This happened for the best.”

- “Don’t be sad. Don’t cry.”

-Don’t share all the stories of the people you know that have had loss. It diminished or makes light of their experience. This is their time to share and your time to listen.

-“Get over it and move on.” Allow them time to heal and it may take longer than you think it should.

-“Better for this to happen now, before you knew the baby.”

Even though the parents had little, if any time to “know” the child, the parental attachment is still strong.

As you can imagine, Memorial Day has taken on a whole new meaning for me now and this unique experience has given our family opportunities to talk about death with our children. I have learned that it is important not to tell children that the baby is “sleeping,” “on a trip” or “lost” – these words can frighten children. When we visit her grave, we simply tell our children she is dead, she was born too early and died. We believe in life after death and that we will see her again someday but until then I will always remember her. She has touched my life and helped me to appreciate the dear children that I can embrace and love today.

Dedicated in loving memory of my little Samantha.

You touched my life – I will never forget you.

Love Lives On

Sung by Mallary Hope

Chorus

Even though I cry like crazy

Even though it hurts so bad

I thankful for the time God gave me

Even though we couldn’t make it last

I’m learning how to live without you

Even though I don’t want to

And even with you gone

Love lives on.

Watch the music video on You Tube

2nd Annual

Race for Infant & Pregnancy Loss

10K run & 2 mile walk

www.RaceForGrief10k.com

June 30, 2012

Click here to learn more about the race.

Training strategies for a half marathon

By Lora Erickson, B.S, CES, CPT, www.blonderunner.com

Many runners will tell you that the half marathon distance is the perfect race distance. It’s long enough for a challenge, but short enough to recover from quicker than a marathon. However half marathons take more preparation time than a 5K or 10K, so it is important to keep some things in mind when you are training for one.

Take time to get in shape. It is not wise to enter a race out of shape, and let’s face it, you can really hurt yourself. Running a race unprepared is rarely enjoyable and might prove to be a downright horrible experience souring your feelings towards ever doing one again. To avoid this take the time to get in shape so it can be a great experience that you will want to repeat again.

Training correctly for a half marathon usually takes a number of months; so you can properly build your mileage gradually over time to prevent injury. You’ll find that the average program takes 3 to 5 months to complete even when starting it in pretty good shape. That is running about 15 miles a week consistently. Follow the standard rule increasing 10% of your mileage each week and taking an easy week every three weeks. Allow enough weeks to run one or two long runs consisting of 14 or 15 miles each. This way you will go into the race confident that you can complete the distance. Make sure to incorporate speed work, cross training and strengthening exercises into your routine to keep you strong and injury free.

Train for the race route terrain. Nearly all races have the race route available in advance for you to review and adapt your training. Are there some considerable hills? If so, you will want to add hill repeats into your training plan. Will you be running on loose gravel, a trail, sand, grass or mostly pavement? Most likely there will be a variety of terrain; so practice on various surfaces. This may also effect what shoes you race and train with. You may need to consider altitude differences and add in some high altitude training sessions.

Create a race plan or strategy. Too often runners go into races with no plan in place; no race strategy. Even if you are not out to win it, you should still have a plan. The plan should include, pace variables, and a re-hydration/glucose strategy. Plan out how much water and electrolyte fluid you need to consume at each water stop. Study the map and learn where the water stops will be and what type of carbohydrate sources may be offered. Then practice with the same brand at the same intervals to see how your body tolerates it. Nothing is worse than having to stop and go to the restroom in the middle of a race. Having a plan can also help prevent you for “running out of gas” or “hitting the wall.”

Run your own race. In college, my coaches would often tell me to run my own race, which means to go the pace that I have trained for and not get caught up in the “race,” starting out too fast. It’s important to know your pace and stick to it, follow a plan. By varying your terrain and taking the time to train properly you will find that your half marathon experience will prove to be much more enjoyable.

Lora Erickson is a competitive runner and triathlete with over 24 years of experience. As one of Colorado’s top distance runners, she was heavily recruited by various colleges throughout the US. She graduated from Utah State University where she was honored as an all-conference runner. She is the owner of Blonde Runner Health LLC in Bountiful, Utah where she currently resides with her husband and four children and has been coaching since 1996. She has a true passion for health promotion and welcomes questions and comments. Contact her directly at lora@blonderunner.com or visit www.blonderunner.com for more information on coaching and other services available.

Legacy Trail: Bicycle Safety

It is a privilege to live by a paved road bike trail (Legacy Trail) and I can often be found frequently riding it. However, the trail also welcomes new and inexperienced cyclists. While I love to see people being fit, starting something requires understanding some rules or it can be hazardous. While there are many rules to understand I wanted to focus on a handful of infractions I saw just yesterday afternoon while out riding.

I saw a women riding in the road against traffic. While this is a great practice for running, it is not for riding. Bikers are supposed to ride with traffic in the road and follow traffic rules.

I also saw an older gentleman riding in his khaki work pants without a strap holding his pants to his legs on bottom preventing them from getting caught in chain. This can happen easily causing a major spill. Pants straps are inexpensive and often reflective offering an additional measure of safety. Better yet, purchase some cycling shorts or tights (the padding is very helpful – unless you like to have a sore butt!).

I saw a handful of people without helmets. For me and my children, this is a must. Nobody intends to get in an accident and you never know when it will happen so wear a helmet just in case. All cycling races and triathlons require them for a reason. Helmets save lives, so wear one. Plus they look cool – I think.

If you are trying to be cool by talking on your cell phone while riding – don’t. It simply is not cool. It’s stupid. You need to be paying attention to the road and traffic. Wait to call or text your friend or stop to do so. It is great to have a cell phone for emergency’s. I even recommend having identification on you, just in case you are knocked unconscious by an unexpected accident. Get Road ID.  Receive a dollar off by using the code:  RID546483.

While in the road or on a trail, bikers need to stay to the right, except to pass. It is common to say “On your left” when you are passing. Slower riders always yield to faster ones. Please have all family members stay to the right of the yellow line when you are on the Legacy trail.

While music is great to workout to, I would recommend NEVER riding with music or your iPod. It is simply too difficult to stay alert to your surrounding. Not even one ear bud is acceptable. You need to hear your surrounding without distortion.

Also, it never hurts to bring lights with you. At this time of year it often gets dark all of the sudden it seems. This includes using a white front lamp and red flashing tail lamp. Most sporting goods stores carry them. You need to be seen, plus it helps you see. It is always best to ride during daylight hours. I also recommend wearing bright colored cycling tops/jerseys with pockets. Cyclists that can be seen are much safer (and alive).

Regular bike maintenance also keeps you safe. Make sure your breaks are working, your tires are inflated to their proper levels, and your chain should be lubed (never use WD40 – it will rust your chain) once a week if you are riding regularly.

Wear polarized sunglasses. Not only do they protect your eyes from the sun, but they can prevent a bug-in-the-eye that can cause a major accident and there are swarms of gnats on the trail. (You may want to close your mouth when you go through one too – unless you want extra protein in your diet or a bug in the lungs).

There are many more safety rules and some time ago I posted a great video on bike safety. I encourage all riders (new and old alike) to review it. Look under fitness for the article posted March 18, 2009 entitled: Bicyling Safety First

Pay attention to pain

I read a great article that I just loved today. It was entitled “Pay attention to pain and the messages it’s sending.” I see too many runners that push themselves too much and fail to listen to their body signals. I was fortunately enough to run under some great coaches that taught me that rest days are as important as hard workouts. Because I have listened to this advice, I have suffered very few injuries over the 24 years I have run. “Your latest run is only as good as your next rest.” Love it!

Please share your comments.

Pay attention to pain and the messages it’s sending

By Amy Donaldson, Deseret News, Wednesday, July 1, 2009

I have a low pain threshold.

In fact, if this is physiologically possible, I may not have a tolerance for any pain, at all.

I remember having to have some blood drawn when I was a junior in high school, and I was so afraid of the needle, I wailed like a little baby long before there was any poking of my veins. Then when the nurse appeared, she and my mother had to chase me around the room, force me into a chair, tie my arm down and sit on me to get the few vials of blood needed to run some medical tests.

All the while, I hollered and screamed so much my mother swore she’d never accompany me to the doctor’s office — ever. And, true to her word, she never has.

I will say I am not quite that bad any more. Pride has kept me from acting quite that badly, but I do avoid anything that might hurt — even a little.

Which makes working out with any purpose at all quite interesting. When I first started to play organized sports, at about age 9, I thought each ache or pain was the end of the world. My mother was constantly searching for salves or bandages that might end my suffering — or at least my complaining.

As I continued to play sports, I learned a valuable lesson about pain. It is, to a certain degree, what makes you stronger. Push yourself just far enough, and the soreness you feel is really your muscles strengthening, your body developing more stamina.

Then there is the kind of pain that we all want to avoid. It’s real pain, and it usually means no more playing, running or jumping for a while. If you’re hurt badly enough, it could be a long while. That bad pain is what you try to avoid as you train and work your way into new goals, new experiences and better fitness.

Since I have been running more regularly and longer distances, however, finding that boundary between good pain and bad pain is a little hazy sometimes. That’s because if you run long distances, it hurts. Something aches, something feels tired (sometimes everything feels tired), but part of the joy is embracing that pain and running through it.

If, however, the pain is a real injury, running through the pain can be a huge mistake. I have friends and family members who kept running, despite painful warnings, and they ended up with far more serious injuries. In one case, it meant nearly a year of no running.

So being intolerant of pain is sometimes a good thing. When I hurt, I take a break. If it feels like something persistent and more than sore muscles or a little ache, I head to the doctor’s office. (Hopefully, no needles are necessary.) Being a wimp actually makes me wise when it comes to injuries.

My sister recently had some serious knee pain. She continued to run, and it got worse, until eventually it was terribly sore all of the time. She ignored my admonishments to take a break. Instead, she hopped on a bike or an elliptical.

Eventually, during the Ragnar Relay’s Wasatch Back, her knee was so sore and swollen, she could barely finish the last leg of her race.

After a visit to the University of Utah’s Orthopedic Center, she learned it was just irritated. Too much running on crummy shoes, and she has a harsh running style that she might need to change. She’s going to have to do a couple of sessions of physical therapy, but all in all, it turned out better than I thought it would.

My sister and I talked about why she couldn’t bring herself to take a break. The thing about exercise is that it becomes a tool in helping us deal with stress, disappointment and even trauma. It becomes a way to unwind, relax and let go of junk that serves no purpose other than to weigh us down.

I have actually gone out for a run in a near homicidal rage and returned feeling like I could extend forgiveness to just about anyone. Big, all-consuming problems seem to shrink in proportion to the miles I run. It is the same for my sister, maybe more so. She realized she was jeopardizing her ability to run long-term, but she just couldn’t manage more than a day or two without the release that came with running. I told her that’s why I took up yoga, swimming and even cycling. I read an article a few years ago that I feel is very true for me. It said that your latest run is only as good as your next rest. When I go out and run 10 or 12 miles, I have no trouble resting. I have no trouble finding another way to unwind. I journal, read a book, ride my horse or, my personal favorite, take a nap.

Being dependent on one particular type of exercise for mental health is, in some ways, almost as dangerous as not having an outlet. Our bodies are amazing, but they are not machines.

Pain can be a signal that workouts are making us stronger, but it can also be a warning that we need to slow down, maybe sit out a day. The hardest part is deciphering those signals. Unfortunately, our desires and competitive spirits make those signals even more difficult to read.

Next time you feel confused about the pain you feel, consider what’s at stake. If you’re reluctant to take a few days off, think about how you’ll feel if your persistence leads to serious injury or permanent damage. Then instead of a few days or weeks off, you’re looking at life-altering consequences.

And if that doesn’t persuade you, consider that it could be a great time to try something new.

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