I'VE GOT YOUR BACK!

Hello All.

Great questions from all of you. I want to get to them all because I think the more we communicate the more we learn from each other. That and I am all revved up from a 40 minute freestyle swim and a heavy leg workout. Now I won't be able to sleep!

One question asks what I eat or ate before and after the 16 km run on Sunday. An hour before I ran on Sunday morning I ate 1/2 cup low fat plain yogurt and 1 banana. I also drank 500 ml of water mixed with 6 ounces wheat grass. While I drove to the trail I drank a 500 ml bottle of water mixed with HEED, an electrolyte mix. During the run all I had was more electrolyte drink – I had mixed up 4, 500 ml water bottles for this purpose. I also usually have two or three Cliff Shot Blocks while I run. They are like gummy bears but loaded with quick energy and electrolyte for this purpose. I really like them and used them during my triathlon and triathlon training too. After the run I had a banana and more HEED water. The funny thing is I always want coffee after a run so I had a black coffee after and that was that. At home and within one hour of completing the run I mixed up my favorite recovery drink: 1 banana, 1 scoop protein powder, 1 cup rice milk, 1 scoop TAG mix (taurine, arginine, glutamine) and a handful of ice cubes. This is recovery in a glass!! I love it.

Someone else asked about what I ate before the triathlon. I had read that protein and fibrous foods really mess up the system so I stayed away from the normal oats and eggs breakfast. Instead I had a banana and 2 slices of rye bread topped with natural peanut butter. I had no coffee that morning. I usually get a very upset stomach and digestive tract before contests of any kind so I didn’t want to make matters worse for myself. Before the race I had mixed up my HEED bottles and I had some Cliff Shot Blocks with me too. I discovered when your heart is pounding it is hard to eat these things – bits of it went up my nose as I was breathing hard (too much info I know!). That wasn’t nearly so bad as the woman who blew her nose in front of me – her junk landed on me as I overtook her. Yuk!

As for weight training:

When I say “ I trained biceps and triceps” I mean that I gave them a serious workout. That for me is performing 2 different exercises, 4 sets each, doing 10 – 12 repetitions in each set. A workout should make you feel as if you have trashed those particular muscles you intended to trash. Now when I train my abs it’s a different story. Abdominals in my opinion need a different kind of attack. I think they need to be worked more by doing more reps and by changing up the exercises often.

As for changes made to my nutrition:

I am trying to lose a few more pounds to come in lighter for the run. The training will accomplish this to some extent but I feel best when I avoid bread and eat more vegetables. With the weather being hotter this means eating loads of salad greens interspersed with things that add texture like nuts, seeds, chopped and shredded root and salad vegetables and so on. I am paying extra attention to eating more fish fat for fuel. This seems to help. I also like the idea of promoting more glutathione production in the body so I eat lots of spinach, asparagus (every day) and avocado. Glutathione is the mother antioxidant for keeping you disease free and younger looking.

As for functional training versus body part training:

It’s easy to see that when you train a body part with weights you are not just hitting that body part. Take for example triceps pressdowns. When you do them you are also working your core to the max. If you don’t feel this you are doing it wrong. Also when I do other cardiovascular training like swimming, cycling or trail running the core is being maximally recruited. Maybe I am an old fashioned weight trainer but so far I am not unhappy with how it is working out for me. When I cycle I find the heavy leg and glute training gives me an edge on the hills so I can overtake easily. Most people fail on hills. This is also true of running where I have more power to run hills than others do. However training is training. The fact that you are doing it is plenty good enough. Stick with what is working for you.

KEEP IT TIGHT!

Tosca

Tackling Scottsdale Terrain

My alarm clock rang at 5:00 am Sunday morning to get me out the door in time for a big trail run with Giselle and the girls at Scottsdale Farm in Halton Hills. It was chilly enough on the way that I put the heat on in my car! I knew things would heat up pretty quickly once we ladies hit the trail. The plan was to run 13 km or more and still get home in time for breakfast with our families on a shimmering Sunday morning. As I was driving I realized I was in for a fight today. Scottsdale Farm was the place my ex used to run and where I was merely the Sherpa carrying food for him and his pals. The NOBODY who couldn’t run. I had never run these trails before and today was going to be redemption for me as we were going to tackle a hefty distance. I was feeling plenty nervous.

Once the five of us met at the farm with big plans to tear up the morning trails: Marie, Pepe, Michelle, Giselle and I, it wasn’t long before we were off. Carrying no food, only water and determination it turned out I ran 16 km with Giselle rather than the aforementioned 13. We were pestered by clouds of deer flies who loved our hair, missed trail markers, plenty of ups and downs and rock, a few pit stops and a couple of nearly lost water bottles but we got the job done. I am a big believer in sticking together though I sorely wanted to put on some speed near the end. I decided to test myself. When I realized we were within 800 meters of the parking lot I was overcome by a desire to run as fast as I could – in a way to outrun the demons of my past and to prove that I could do this. Faster and faster I went enjoying the feeling of flying and knowing I had done something formerly unimaginable and impossible. It was incredible for me. When I reached the cars I had a good cry and celebrated in the breakthrough I had experienced.

You Ask, I Answer

Today's question of the week comes from blog follower Tami. She asks:

Hey Tosca!
I have been following your blog and attempting eating clean for a long time. Doing really well at it now, although it's taken me a long time to get here for some reason! What I'm wondering about is your workout routine? I read in an article where you said you train your glutes 3 times a week? I'd love to hear what your training program looks like right now. :) Thanks so much!

Hi Tami,

You must be referring to the latest Oxygen Glutes Special which hit stands this week. I do train my glutes 3 times each week. Lately, when doing glutes I have been thinking more about what muscles I will need for the uphill portions of my runs. It really helps me get my mind into the muscle. As for the rest of my body, currently I train 2 body parts every time I go in the gym.

Day 1: Biceps & Triceps
Day 2: Shoulders & Calves
Day 3: Back & Chest
Day 4: Legs
Day 5: Abs & Glutes
**I add more glutes on 2 of the other days just for an added hit.

I complete 2 different exercises for each body part, and 6 sets of each exercise. I have been increasing my reps lately

As for my cardio, my 1/2 marathon training is underway. I'm using a 3-day 1/2 marathon training program, which includes 2 shorter runs & 1 longer one (p.s. look for a 1/2 marathon plan in an upcoming newsletter). This weekend my long run will be the Scotchdale 20km with my friend Giselle. I also throw in the occasional lengths swim in the pool especially since it's been so hot!

-Tosca

Extra!

Hi Everyone!

Here's the video for my appearance on Extra with Eat-Clean Diet® success story Allison Earnst.


Enjoy!
Tosca

13K On A Gorgeous Sunday

This past Sunday I ran 13km with my friend Giselle through the Rattlesnake Point conservation area. There was lots of terrain, beautiful scenery & lots of heat. We hydrated as much as possible before, after & during. I am really getting excited about this new regime of long-distance training I am taking on in order to get prepared for the 1/2 marathon in October. Here are a few snaps from Sunday's adventures!

Happy 4th of July in the USA

Hello My American Friends.

It's your country's birthday. What a party! And what a day to celebrate! The weather is stunning and the call of the outdoors is not to be ignored. In New York City this weekend I saw runners in the streets of the big city, cyclists and boaters near the waterfront and numerous bare shoulders. Bars, pubs and restaurants had thrown open their doors to welcome the warm weather and thirsty, hungry customers who were also taking in the World Cup. Although the city was relatively quiet there was still an electric vibe present. It is an exciting city no matter what time of year isn't it?

Happy celebrating with your friends and loved ones,

Tosca

Happy Birthday Canada

Hey All!

It's time to celebrate being Canadian. Don your red and whites, grab a flag and get out there. This is a remarkable country with a peace keeping history. Bury your disagreements. Breathe in the beautiful fresh air and give yourself a pat for being here today. Hug your neighbour (that is how we spell it), your kids, your dog, anybody you want. Go for a run, swim in a crystal clear Canadian lake and be glad you are here.

I love you all and want to hear what you did or what you are going to do on this fabulous day.

I am always listening.

Love

Tosca

PS. Happy Birthday little brother Rene! That is my brother and today is his big day too. He is the guy with the big grinning smile hugging my Tante Riet from Holland.