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Lots-O-Protein Chicken Salad

by Lisa VanDyke

*Article originally featured in Run Utah Magazine Spring Edition 2018.  Click HERE to download Full PDF version of the Magazine.

This is a great dish that is fresh and filling, and can be served many ways. It packs a punch with lots of protein to keep you feeling satisfied as well as aid in muscle repair.

It is also a meal you can make with leftovers! Sometimes I will purposely cook an extra chicken breast for my Sunday meal in the crockpot, and save it for Monday’s chicken salad. Quinoa is a food that preserves well in the freezer, so I will often take one cup portions of this grain and freeze them in sandwich baggies for future meals. It thaws quickly and has no texture differences after freezing, the way that rice or pasta can.

Recipe:

1 chicken breast, cooked, cooled, and chopped

1 cup Quinoa

1 small avocado, cut in cubes

¼ cup  plain or greek yogurt

2 green onion stalks, chopped

2 T chopped fresh cilantro

Juice of half a lemon

Mix all ingredients. Don’t worry if the avocado mashes into the salad. It’s delicious that way! Serve on a bed of greens, with Wasa crackers, or rolled up in a whole wheat tortilla. Plan to use day of, or next day, as the avocado oxidizes.





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Run Utah Magazine Spring 2018

Download the Full PDF version of Run Utah Magazine Spring 2018 Edition HERE!



Training & Racing: Tips for Stepping Up to a New Race Distance

by Lisa VanDyke

I sat down with the Wasatch Running Center crew in Centerville, and got some expert opinions on how to prepare for a new, longer race distance:

When stepping up to a longer race distance, the basics of running stay the same. Following a plan and building up incrementally, recovering well between hard training efforts, and training your mind to see the finish line are all of utmost importance. The longer the distance, the more variables that come into play. Small issues that may cause minor annoyance on a 5k or 10k, can wreak havoc on a longer distance race. READ MORE



Health Nutrition: Lots-O-Protein Chicken Salad

by Lisa VanDyke

This is a great dish that is fresh and filling, and can be served many ways. It packs a punch with lots of protein to keep you feeling satisfied as well as aid in muscle repair.

It is also a meal you can make with leftovers! Sometimes I will purposely cook an extra chicken breast for my Sunday meal in the crockpot, and save it for Monday’s chicken salad. Quinoa is a food that preserves well in the freezer, so I will often take one cup portions of this grain and freeze them in sandwich baggies for future meals. It thaws quickly and has no texture differences after freezing, the way that rice or pasta can… READ MORE



Injury Prevention: #1 Exercise Routine that Every Runner Should Know – Prevent Injuries, Eliminate Pain, Run Forever!

by Janae Richardson

In 1996, Paul Pilkington found himself in Mexico.  By this point in Paul’s running career, he had made quite a name for himself.  Originally from a small town in Idaho, Paul had run track at Southern Idaho and then eventually at Weber State in Ogden, UT, where he earned All-American honors in the steeplechase.  After college he began teaching and coaching and supplemented his teacher salary by winning prize money in road races. He stepped onto the world-class scene when he won both the Houston Marathon in 1990 and the Los Angeles marathon in 1994.  He ultimately ended up being a four-time Olympic Trials qualifier and in 1995 was a member of the United States Track and Field Team representing the United States at the World Championships in Gothenburg Sweden. At this point in his career, Paul had gone to Mexico to train with Mark Plaatjes, who was the World Champion in the marathon in 1993.  Both of them were training hard as they prepared for the next marathon Olympic Trials. As they met up on this one particular day for another intense training session, Paul couldn’t help but complain to his training partner about the pain in his hamstring that had been lingering for several days now. Mark, who was also a physical therapist, said he had a hip alignment exercise that many were using in their PT clinics that would maybe help.  So, he had Paul lay down on this back while he pulled and tugged on his leg in a few unique ways before having Paul stand back up. Paul felt some immediate relief in his hamstring and within a few days everything felt back to normal… READ MORE



Runner Spotlight: Donna Corcoran

Meet Donna Corcoran, 63, training for her first half marathon! She is a transplant from the east coast, and says she fell in love with the climate and the views in Utah. She takes full advantage of the natural beauty Northern Utah has to offer by skiing, golfing, cycling, or running on a daily basis. She ran a 5k a couple of years ago, and since then has decided to go further… READ MORE



Runner Spotlight: Meg Nilson

Meg Nilsson, 36, is also racing a new distance – a 50 miler! She is making her step up to the ultra distance at the Bryce Canyon Ultra Events in June. After running a handful of road marathons, Meg found she was drawn to trails. She was not really planning on racing again, but in February 2017 her mom passed away, and Meg fell into a depression. She decided she needed a new goal to work toward, and convinced her brother to sign up for the race with her.

She is preparing by running 5-6 days a week, running back-to-back long runs, hills, weekly speed workouts, and some weight conditioning…READ MORE

 





 

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Tips for Stepping Up to a New Race Distance

by Lisa VanDyke

*Article originally featured in Run Utah Magazine Spring Edition 2018.  Click HERE to download Full PDF version of the Magazine.

I sat down with the Wasatch Running Center crew in Centerville, and got some expert opinions on how to prepare for a new, longer race distance:

When stepping up to a longer race distance, the basics of running stay the same. Following a plan and building up incrementally, recovering well between hard training efforts, and training your mind to see the finish line are all of utmost importance. The longer the distance, the more variables that come into play. Small issues that may cause minor annoyance on a 5k or 10k, can wreak havoc on a longer distance race.

“Become a student of your sport. Talk to other runners, attend educational events, and read books about running.” –Glen Gerner, owner of WRC Centerville

  1. Chafing – test out your race day clothing during a long run. Some fabrics are better than others, and the seams may appear non abrasive to the naked eye, but turn out causing a lot of chafing. There are products you can rub on your skin and clothing to minimize this issue.
  2. Blisters – good socks, and well fitted shoes make all the difference. Wool blend socks that are thin tend to reduce friction and wick moisture away from the skin. You may need to go up a size in your running shoes for a longer distance, as feet often swell when on your feet for many hours.
  1. Hydration/Nutrition – the longer the race, the more important pre-race nutrition and hydration become. You want your glycogen stores to be filled, and your muscles to be hydrated. As well, fine tuning your race day nutrition will keep you going strong for longer, and minimize fatigue. Tip, employee at Wasatch Running Center in Centerville and skilled triathlete, states, “In general, for longer endurance events an athlete should aim for about ⅓ their body weight in carb grams per hour (example: a 120 lb. runner would look to take in 40 grams of carbs, or 160 calories from carbohydrates per hour). Test out what your body needs during training runs, as this number varies based on the individual’s lean body mass, metabolic efficiency, intensity, race distance, and environmental conditions .
  1. Strength training – just as any gaps in your nutrition will be more obvious at a longer distance, so will the strength of your core and stabilizing muscles. Train them a couple days a week and your running form come race day will be stronger and more efficient.
  1. Proper pacing – many times individuals stepping up to a new distance will expect to hit the paces they do in shorter events. With practice, this might be the case, however a good training plan will have a runner performing a few miles faster than their desired race pace, some at race pace, and lots below race pace each week. Trying to race at a pace one has not practiced can set you up for disappointment. As well, attempting to run every training run at race pace can set you up for injury.


LISA VANDYKE, UtahRunning.com’s Executive Director, is a mother of three who spends any moment she can to sneak away indulging in her passion for running. She discovered running about 9 years ago, at first for stress relief, then to get fit, and much later on to push her own boundaries. Her first race was the Strider’s half marathon in 2013. She stuck with the half distance for some time, racing as well as pacing for a local pacing company, but by late 2014 she needed something different to challenge herself with, and she registered for the Ogden Marathon 2015. Training for this race was her first experience with a structured training plan including speed, tempo, and long runs. She loved marathon training as much as she loved running the race. Ogden got her a qualifying time for the Boston Marathon 2016, which became her second marathon. She has since added a couple more marathons to her journey, and will be Boston bound again in 2019. In addition to being the UTR Executive Director, Lisa also shares her passion for running as the Utah Running Club Layton Hub Captain and is amazing at leading and inspiring others. She loves how this great sport continues to feed her need for growth, camaraderie, and adventure.





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#1 Exercise Routine that Every Runner Should Know: Prevent Injuries, Eliminate Pain, Run Forever!

by Janae Richardson

*Article originally featured in Run Utah Magazine Spring Edition 2018.  Click HERE to download Full PDF version of the Magazine.

In 1996, Paul Pilkington found himself in Mexico.  By this point in Paul’s running career, he had made quite a name for himself.  Originally from a small town in Idaho, Paul had run track at Southern Idaho and then eventually at Weber State in Ogden, UT, where he earned All-American honors in the steeplechase.  After college he began teaching and coaching and supplemented his teacher salary by winning prize money in road races. He stepped onto the world-class scene when he won both the Houston Marathon in 1990 and the Los Angeles marathon in 1994.  He ultimately ended up being a four-time Olympic Trials qualifier and in 1995 was a member of the United States Track and Field Team representing the United States at the World Championships in Gothenburg Sweden. At this point in his career, Paul had gone to Mexico to train with Mark Plaatjes, who was the World Champion in the marathon in 1993.  Both of them were training hard as they prepared for the next marathon Olympic Trials. As they met up on this one particular day for another intense training session, Paul couldn’t help but complain to his training partner about the pain in his hamstring that had been lingering for several days now. Mark, who was also a physical therapist, said he had a hip alignment exercise that many were using in their PT clinics that would maybe help.  So, he had Paul lay down on this back while he pulled and tugged on his leg in a few unique ways before having Paul stand back up. Paul felt some immediate relief in his hamstring and within a few days everything felt back to normal.


Image: Paul Pilkington, WSU Head Coach

Today as a UtahRunning.com Expert and Weber State’s Head Coach, Paul Pilkington makes this simple exercise apart of his team’s everyday routine. “I have each runner on the team check their hip alignment before we start practice and make adjustments if we need to. Then, we do core strengthening exercises to help prevent the hip misalignment from happening in the future,” Paul says.  “The longer a runner’s hips are out of alignment before they are fixed the easier it is for them to slip out of place again, so we check it often.”

I was fortunate enough to be coached by Paul Pilkington during my time competing at Weber State University and therefore was exposed to this magical hip alignment exercise.  I’ve also picked up some modifications and additions to the hip alignment exercise from UtahRunning Expert and Positional Release Therapist Dr. Tim Speicher (Positional Release Therapy Institute in South Ogden, DPT Jeremy Stoker (Mountain Land Physical Therapy), and PT Missy Allred (UtahRunning.com Elite Racing Team member and Ogden High Head Distance Coach).  I’ve shared it with many of my running friends and athletes I’ve coached.  Thus, the hip alignment trick continues to be passed on from runner to runner.  It isn’t a fix all, but it is a very smart place to start when you have pain in the body.

So what causes this hip misalignment and the pain associated with it?  


 Image Source: https://www.vivehealth.com/blogs/resources/si-joint-pain

Usually the root of the problem stems from weakness in the core stabilizing muscles.  As runners we have strong muscles when it comes to the muscles that play a dominant role in propelling us forward, but the stabilizing muscles used more prominently with side to side movements get neglected.  When hip misalignment occurs, it usually manifests itself as a feeling of heaviness or a dull ache in the low back and glutes. It can also cause tightness and pain in the hamstrings, glute area, and the groin. The cause is usually the result of a rotation or an upslip in the sacroiliac joint. The sacroiliac joint or SI joint is where the sacrum and iliac bones meet.  The sacrum is the triangular-shaped bone at the bottom of the spine between the left and right iliac bones, which form the pelvis. The SI joints’ function is to absorb shock, support the weight of the upper body, and reduce pressure on the spine.

Source: https://survivingchronicillness.weebly.com/injuries

How Do I Perform the Hip Alignment Exercise?

Here is how it works. The push and pull on the muscles during this exercise uses the muscles to naturally pull the bones and joints of this area back into their correct position.  In fact, don’t be alarmed if you feel or hear some popping in your joints. This is a good thing. It means they are moving to the position they should be in.

Steps of the Exercise: [or check out VIDEO above]

  1. Have athlete lay on their back.
  2. Athlete then bends knees and places feet flat on ground shoulder width apart, then bridges up by lifting hips to the sky. Then athlete drops hips back down; legs flat to ground.
  3. Then grab both of athlete’s legs by the ankles and pull their legs toward you, sliding them slightly on the ground.  Apologize for giving them a slight wedgy and then continue on. ;-)
  4. Put your thumbs over the inside or medial ankle bone and see if your thumbs line up.  If they do not, then the athlete’s hips are out of alignment and you should proceed with the hip alignment exercise.  (I usually do the exercise anyway if they are having the symptoms, because sometimes the rotation of the SI joint is such that it doesn’t always manifest itself as a leg length discrepancy).
  5. Raise knees so feet are off the ground and there is a 90 degree angle at the knees and hips.  Then push on one leg and pull on the other while the athlete resists. Hold for 10 seconds, release and rest for a few seconds, and repeat a total of three times.
  6. Then have athlete put feet on ground, shoulder width apart. Push against outside of knees and have athlete push out.  Hold for ten seconds and release. Then push athlete’s knees from the inside out while athlete squeezes legs together.  Hold for 10 seconds and release. Repeat a total of three times.
  7. Lastly have athlete straighten legs and squeeze ankles against your legs for 10 seconds, release, and repeat a total of three times.
  8. Then pull on legs again and check ankle bones to see if they are lined up.

 

 

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