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Monday, November 28, 2016

Fueling for Success

Back in June I went for my first test with Insidetracker.  I was nervous and excited, but mostly relived with I saw my results were pretty decent.   I needed some work on my fasting glucose, and my lipids, but I really wanted to see my DHEAS increase, and cortisol levels decrease.  DHEAS is defined by inside tracker as "Dehydroepiandrosterone-sulfate, or DHEAS, is a hormone precursor that is synthesized in the adrenal glands from cholesterol. The body uses DHEAS to make different steroid sex hormones, including estradiol and testosterone, as well as other sex steroid precursor molecules. DHEAS levels increase from childhood until age 20-30, then decline steadily with age. Healthy DHEAS levels in women are associated with a healthy immune system, increased energy, better bone and muscle health and good sexual function. Having lower levels of DHEAS throughout life is associated with decreased immunity, poor cardiovascular health, and unstable blood sugar levels."  I took the advice given to me on ways to improve my diet.  All of which were small changes.  To see the changes suggested see my blog post entitled "Getting Stronger From The Inside Out"I was far from perfect in my pursuit of eating "healthy", but I would day 75 percent of the time, I used the recommendations and put effort into eating to better fuel my body, and went back to work to chase down some goals. 


My training ramped up, and about 2-3 weeks after making those small changes, I started to feel quite a bit better.  Racing was going pretty well despite less than ideal conditions.  I wasn't racing very fast, but I was feeling good, and winning. So I was happy with the way things were going.  I won all three Akron Rubber City Race series races. An 8k in June, and the half in August were scorchers.  Over 80 degrees, and just gross.  The final race, the full marathon had better conditions of mid 70's and less sticky.  I felt great from gun to finish line and despite it not being fast, I knew I was very fit. You can see the recap of The Akron Marathon here.  My recovery was very easy, and I felt pretty good with very minimal down time.  The main changes I made to my diet were eating avocado nearly every day on a turkey or chicken sandwich.  Switched from rice or noodles to quinoa.  My snacks were dark chocolate in a scoop of peanut butter, and chia seeds on my yogurt.  It is incredible the difference that small of a change can make!





Since then I have been training for some faster turn over, and working to get my aerobic threshold lowered, and have my sights set on USA 15k in Jacksonville Florida on March 11th.  I have been feeling really good, and seeing very consistent improvements in training.  So on November 18th I had another blood drawl to see where things were. My feeling better was no fluke!  

My test results came back with better lipids, slightly lower glucose, though it could still use work.  A nice jump in my DEAHS levels (15 pts), a small increase in my testosterone levels, optimal inflammation indicators, and a 4 pt decrease in cortisol levels. My ferritin levels have improved, and instead of being just inside the optimal level, they are near the middle, and up almost 60 pts!  They gave more suggestions, and I am going to take them to heart and work toward another step forward in my fueling game! 

I had a bit of a scare seeing my iron (different and much more finicky than ferritin) levels, but after consulting with a dietitian, I am fairly confident those results were skewed by having taken an iron pill before bed and then having my blood test in the morning.   I will test again soon to be sure it is not something that needs further attention. 

A few days following my test, I laced up and raced the Powell Turkey Trot 4 miler.  I felt great, ran 22:29  (5:37 pace), on a rolling course, and won.  I knew fueling my body correctly was a huge part of the movement forward I have had over the past 4 months. 

I look forward to working with Inside Tracker in 2017 to help me reach some ambitious goals. 

Check back on the blog in the next couple of days for my Turkey Trot Recap, and goals for 2017!

Monday, November 14, 2016

My Midwest Holiday Flystyle Guide

I have had a number of friends and family ask for advice on what Oiselle picks are the best for various situations over the past couple weeks.  So I thought a Midwest Flystyle Guide was in order. Here are my top pics for the Fall 2016 season to help get us through a Midwest winter.


 The perfect sweatshirt. It is my single most favorite piece from the Fall 16 line.  It is soft like cream cheese frosting.  While some liken it to butter, I don't want to rub butter all over myself. However, cream cheese frosting?  Now we are talking my language! It has a great lifestyle look to it, perfect with jeans and some sneakers to run errands, but is totally runnable!  I have put mine through a 15 miler and many a workout warm up and cool down.

Perfect post race warmth.

Perfect for my High School HOF induction with a pair of kaki pants.

When it is below 30 degrees, windy and slushy, A.K.A. everyday from December- March in much of the Midwest.  We will be left with two choices; suit up, or DREADMILL.  My go to cold weather outfit will have any runner ready to go on the snowing and blowing days.
Aero Jacket, Moto Tights, Soft Shell Mittens, Lux Earband, and Wazzie Wool Gaiter make up my weatherproof look



Start with any base layer (I prefer a Lux Raglan Long Sleeve or Lux Raglan Short Sleeve and don't forget the Lux Verrazano Bra ), then add an Aero Jacket.  This Jacket is a soft, slightly fitted and just thick enough to really stay warm in wind and even some of the wet stuff. I also love it to wear for XC meets, its flattering, and comfortable through a long day.

Looking for the perfect cold weather tights? My choice is the Moto Tight.  They have a fun color block look with flattering pintucking, to keep me looking snazzy.  Throw in their soft fleece lining to ward off the cold, and they are a perfect combo of fierce and functional. 

Accessories make this outfit!  My favorite glove of the season has to be the Soft Shell Mittens.  When the wind and the snow is coming down. I have to have mittens, no glove will do.  The soft shell mitten is wind and water resistant, and the perfect mitt for any distance in the elements.  The thumb is touchscreen ready so you don't have to worry about any chill getting in! These are a great addition to anyone's toolbox in the midwest!  They are roomie enough to fit a pair of lux gloves in for some added warmth on the really cold days. 
Lux earband- For some reason most hats slide up, and don't keep my ears covered when I am running, so I am an earband girl all the way (maybe I have a big head?)!  Make it in Lux and I want to wear it!  Light enough it doesn't make sounds muffled, and warm enough for even the coldest day.  
Finally finish off this warm, weatherproof look with a Wazzie Wool Gaiter.  This gaiter is clutch on a cold windy day.  Keeps your neck warm and into the wind, just pull it up to keep your face toasty too.  The wazzie wool is breathable, yet strong enough to ward off Jack Frost's best attempt to at your nose! 

The sloppy, too dangerous days will happen, but tackling the treadmill is much more fun in the right gear.  For me a Hi-Ten Bra, and Mac Rogas are the way to go! This "less is more" approach leaves me feeling like I am flying...
Ok, maybe not, but I don't overheat, and feel as comfortable as possible on the hamster wheel.  *Full disclosure- I am a 36 AA bra size so any covering will do.  If you need a little more support check out any of the great bras Oiselle has to offer here

So now you have it, how to stay comfortable in the Midwest from December- March...or April...or May! All that is left to do, is choose which colors you want!  If you ask me, anything in heather shine or oba blue is a safe bet! I am 5'4"tall and weigh 115 lbs I wear size 4, or small in everything described, except bras I am a size 6. If you have any questions, please send them my way in the comments or email me at beckispellman@gmail.com!

Have a safe and runderful winter!