Enabling Fitness

health and fitness information | the diary of an athlete

Tag: posture

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Running: It’s all in the hips (Part 2)

By stephanie 8 Jun, 2017

In the previous post (Part 1), I talked about the contribution of the position of our pelvis on our ability to run properly. Muscles cannot fire properly if we are in an anterior or posterior pelvic tilt. While this is a significant contribution, a lot of runners have more often felt afflicted from the sideways

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biomechanics exercise flexibility posture running strength
female runner
  • Science

Running: It’s all in the hips (Part 1)

By stephanie 23 Mar, 2017

Part 1 of this topic will address the forward and backward contributors to running. Part 2 of this topic will address side-to-side (otherwise known as lateral and medial) contributors to running. What does the pelvis do? It supports the weight of the entire upper body, as well as contribute to locomotion and posture. It would

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biomechanics exercise flexibility posture running strength
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#XcSkiing in the winter, #TrailRunning in the summer. #LiftHeavy year round. #ClinicalExercisePhysiologist in the #okanagan. #Political advocate. #t1d

Stephanie Hendy 💖💛💙
It's been a great few days #running! Feeling str It's been a great few days #running! 

Feeling strong and light and letting the #trail take me where I want to go. 

I finally have a system for managing my #BloodSugars before #exercise that has been working 100% of the time! For my gym workouts and my running! 

- turned off the small micro bolus function on my Android APS when I have set a temp target, so that the pump isn't delivering insulin during exercise
- set the temp target 2-6 hours before exercise and during the whole workout
- eat only protein and vegetables in the meal preceding the workout so that there is no bolus (active insulin) on board within 4 hours of starting the workout
- within 30 minutes of starting the workout, eat a chocolate rice cake (13g carbs)
- during the workout, may need to have 1-2 tablespoons (15-30 mL) of maple syrup (13-26g carbs), which I am now porting with me in travel size shampoo containers

I have yet to try this on workouts longer than 2 hours, though I expect it would work the same, I would just change the maple syrup out for Gatorade to add the hydration factor in. 

This has also saved me largely from the post-exercise spikes that I used to have, though after gym workouts sometimes, I drop quite low after if my post-workout meal isn't immediate. 

#t1d is always a balancing act and it always needs to be adjusted. Since starting #bodybuilding though, my total daily dose of insulin has dropped from 30 units to 24 units. Increasing insulin sensitivity sounds scary at first and it required paying a lot of attention to what specific changes needed to be made. 

If this is one less thing to worry about during cross country ski season though, then perhaps I may be able to train the way I want to get the performance gains I feel I have been chasing forever!

#t1dLooksLikeMe #GetStrong #FallIsHere #TrailRunner #OkanaganLove #KalPark
It's been a fun and hard two weeks of #running. M It's been a fun and hard two weeks of #running. 
My #TrailRuns have been fun, my #RoadRuns have been hard! Mostly because just like cycling, I can't stand the need for constant propulsion on flat terrain. I LIKE hills because then I have something to conquer and then something to coast down, after! Nothing brings me more joy than bombing down a #mountain, letting gravity do the work and the reward for having chugged up that hill. Which is also why I would hate doing an event that is ALL climbing: all grunt with no reward, no thanks. 

However, road runs are great for building #strength and are easier to track performance gains, because there are fewer variables to impact one's experience. They have a purpose in #training. And road races can be fun because they attract more racers and spectators. Trail races can often be a little lackluster, even if the course is amazing, why would I pay someone to run alone and not get the exciting vibe of random people cheering me on? That's another tangent...

I am getting nervous about cross country ski season approaching, as I feel so behind where I wanted to be in my #fitness for this time of the year. I have made great strides in the past month which has kept me happy and motivated but I feel less #fit now than I felt this time last year. My @garminfitness Connect tells me my estimated VO2max is 35 mL O2/kg/min whereas it was 39 this time last year. 

My trainer was bold and asked me what performance metric I felt I needed to feel like I was where I wanted to be: I said I need to be able to run 10 km in 1 hour. 
Which to me is heroic because I have NEVER ever been that fast. Even in my fittest year (2017), the fastest I could run 10k was around 1h20m. I did a speed test on Thursday, and I ran 10k in 1h30m. I walked a whole kilometre waiting for my #BloodSugar to rise midway. If my glucose was stable, could I have maintained the pace I started out with?

Of course it's all about controlling variables and managing #t1d is always another factor in my training but it's not a new factor. But increasing my speed that quickly feels near impossible. 

Pics are from my #trail run yesterday.

#PerformanceGains #TrainingGoals
Since my last post, my mood toward my own #trainin Since my last post, my mood toward my own #training has improved. My trainer changed some things with my program and nutrition, and I feel on an upswing again. 

This week, I finally invested in a new pair of #runners. I got a new pair of #TrailRunners last year which are wonderful, but are more appropriate for mud/dirt than gravel. I have needed new road runners for a while, so I decided to buy another pair of #trail runners. Ones that had a less aggressive lug pattern, and ones that would feel amazing on gravel and road. As I run more trail than road, but some routes include both! The last 3 photos are of the shoes. I got them at @kintecfootwear #VernonBC - I am so happy we finally have a location here!! 

I took the new shoes for a #run yesterday morning. I wanted to do 10km, so I ran two laps of the "Enduro" loop at #KalPark again. I last #ran this route end of May this year. At that time, I was in the mud-favouring shoes, but I also had forgotten my socks and developed wicked blisters under my arches. 
This time, I remembered all the things I needed, and had a wonderful time!! The shoes were perfect, my body and brain were happy, and I had just enough fuel to keep my #BloodSugars okay. 

I miss doing #TrailRaces. I signed up for zero this summer because I really didn't see the point in paying to finish dead last. It's not a fun race to be out on the course all alone. I do that during my training for free! But having a race locks in accountability. While I don't struggle with consistent Saturday morning runs, my midweek runs haven't been great. Though that's been a combination of factors like smoke from forest fires and after work appointments, and other reasons. Having a race to be prepared for helps me stay on track.

In realizing that cross country ski season starts in 2 months, plus having the new shoes, perhaps I already have all I need to stay consistent with my runs. Plus as it cools down, hopefully the forest fires will dissipate, too. I'm not ready for the seasons to transition, but setting new #fitness #goals would help. 

#GetOutside #NorthOkanagan #OkanaganLove #TrailRunner #TrainForLife #TrainingGoals
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