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Keeping Pace, Issue #006 -- Injury Prevention, Valentine dessert - Dark Chocolate and Cream Cheese
February 01, 2013

Injury Prevention Reminders

With the longest and coldest month of January in the past, hopefully you are in the swing of training for your chosen spring events. You’ve likely seen and heard these tips before, but we can all use some reminders every now and again. Injury prevention is easily a book, but for this month we’ll focus on the top 3 strategies to keep you healthy and training through to your next event and beyond. If you're looking for more on injury prevention and treatments, check out the running injuries and management pages HERE.

  1. Build Up Gradually – This applies to all facets of your training from your total weekly miles, workout frequency and total miles per any given run. It’s important to give your body ample time to adapt to the stresses placed upon it. While the numbers will vary individually (15 vs. 60 miles/week), the approach still applies to runners of all levels and distances. Training and adaptation is a process of persistence and patience.
  2. Warm up – To avoid injury, give your cardiovascular and muscular system time to warm up before every run. If you’re an experienced runner, you will know the value of a good warm up before a workout of any intensity. This strategy not only helps to prevent an acute injury, it also greatly increases your chances of having a great workout. This is because a gradual warm up will give your body a chance to establish a solid energy partitioning strategy. In short, you will maximize your chances of burning a well balanced mix of carbs and fat which should translate into lasting longer and feeling better for the duration of your run.
  3. Mix it up – This strategy is as important for your body as for your mind. Wherever possible change up your routine including terrain, intensity and running duration. This helps to distribute and vary all of the healthy yet stressful impacts on your body. It can also be easier to stay motivated during your training program if you’re introducing new sights and sounds to experience during your runs.


Ratch's Training Fuel

In the spirit of Valentine’s month, I would be remiss if I didn’t include something delectable to enjoy after that special dinner. While sinful in taste, this cake is chalk full of healthy dark chocolate and of course totally paleo so it should not weigh you down for your next run. This cake is so good though, I feel it's prudent to remind you that at the end of the day, calories are calories!

Banana Dark Chocolate Chip Cake

  • 3/4 cup coconut flour sifted
  • 1/4 cup unsweetened coco powder
  • 1 tsp salt
  • 1 tsp baking soda
  • 6 eggs
  • 1 tbsp vanilla extract
  • 1 cup pure maple syrup
  • 1 cup melted coconut oil
  • 2 1/2 to 3 ripe bananas mashed
Frosting ingredients
  • 2 x 16 ounce packages of full fat cream cheese
  • ½ cup of maple syrup
  • 1 tsp of pure vanilla extract
Directions: Preheat oven at 325. In small bowl combine sifted coconut flour coco powder salt and baking soda. In a separate large bowl or kitchen aid mixer blend eggs vanilla maple syrup coconut oil and bananas. Add dry ingredients to wet and mix well. Pour batter into well-greased Bundt pan. Bake for 45 minutes or until toothpick comes out clean. Remove cake from oven and let cool 10 to 15 minutes. Then carefully remove from pan. Allow to cool completely and apply cream cheese frosting.

Frosting Instructions: In a kitchen aid mixer or equivalent mixing device, add and cream 2 x 16 ounce packages of full fat cream cheese, 1/2 cup of maple syrup and 1 tsp of pure vanilla extract. Apply to the cake with spatula.

ENJOY!




MYRG Quote of the Month

"In the absence of clearly-defined goals, we become strangely loyal to performing daily trivia, until we ultimately become enslaved by it."

Robert Heinlein

**Next month** - More food and some motivation with a fresh running music playlist to help with your running cadence.

Here's to keeping pace with your running goals!


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