Tapering

The Charlottesville 10-miler is only three days away! My training plan calls for running 4 miles (Monday), 3 miles (Wednesday) and 2 miles (Thursday). This process of backing off my mileage is considered by many a standard method for allowing the body to be fully ready for race day without incurring injuring. The process of "tapering" also allows the body to recover a bit from the intensity of training for 18 weeks. My experience is that my legs muscles begin to "coil" up--in a good way, and they usually feel fresher and stronger on race day. Blood sugars usually run normal during this week of less intensive training. I am still doing strengthening exercises on my off-running days, and my appetite it still good--but I need to make sure I don't pack on extra pounds during the final week. If you're running this historic race, good luck and I hope to meet you at the finish line. If you are still training, hang in there. The final weeks of training are usually tough, but very satisfying during your final taper weeks.

"The Boomerang Effect" Revisited

So I am trying to learn from my past. After Saturday's successful 12 -mile run, I decided to back off my basal rate yesterday (for 24 hours) and today (for another 24 hours) to 90% of normal. This is to hedge that I do not go low with my blood sugar levels 24-28 hours after an intensive and lengthy workout. Blood sugar levels yesterday were excellent (no lows!) and so far today they are running equally good as well. I am very excited about my road race in less than two weeks. I should be in the best physical condition for a very demanding 10-mile course. I have been training for the past 16 weeks, and last week I ran 28 miles total--my largest weekly mileage ever. Good luck with your own training and diabetes management.

The Dangers of "The Boomerang Effect"

On Saturday, I ran 11 miles and felt good--both in terms of results as well as in managing my blood sugars. My pre-run reading was 137, post-run 124. I set my basal rate at 30% for 2 hours for the length of the run, running the distance in a comfortably slow aerobic heart-rate speed of 10 minutes per mile (1:50:03). But two days later, I had low blood sugar readings almost all day long, particularly later in the afternoon. At 5PM my reading was 56, so I quickly downed a Glutose tube but still felt "out of it." I was able to walk to our office vending machine to purchase a regular Coke, drank half of it, and checked myself 15 minutes later. The reading was still only 58. I finished the rest of the Coke (39 grams of total carbs!) and my blood sugar eventually got to 72. I remember my endocrinologist telling me that there is a phenomenon known as "the boomerang effect." The type-1 diabetic body can actually become hyper-efficient at utilizing insulin post long-runs, and this can continue for 24 to 48 hours. What this also means is that one should closely monitor one's blood sugars and even consider cutting back one's basal rate (I did not) for some period of time after prolonged and intensive physical activity. I had forgotten about this potential effect, so the next time I run 12 miles (in two weeks) I will lower my basal rate slightly for 1-2 days post run and reduce the risks of low blood sugars. CHECK WITH YOUR DOCTOR before making any changes in your insulin regime or increasing your exercise program. Happy running, now that spring finally looks to be on its way in Virginia.

Barefoot Running and Diabetes

I believe the hype is real. If you have ever been injured as a runner, it begs the question: "Why do nearly two-thirds of all runners in the U.S. end up injured each year?" It's not normal, right? How can an activity that is so good for you be so bad for you as well? If you haven't heard of Christopher McDougal's book "Born To Run" you simply must read it. Furthermore, Professor Daniel Lieberman at Harvard is conducting research that sheds new light on why barefoot or minimalist shoe running is more natural and, perhaps, could reduce the rate of injuries (check our barefootrunning.fas.harvard.edu). As someone with type-1 diabetes, I really need to take good care of my feet. Even though I am in excellent health, I've read the scary stuff about foot problems and it makes me leery about pounding the road with no foot protection. The best advice I can give is ASK YOUR DOCTOR. I plan to do so on my next appointment. And I am also a big fan of shortening your stride so that you can mimic the effects of barefoot running: Try landing on your mid-foot and not your heels. This has really helped my (left) knee. So, before you go whole-hog on the barefoot running thing, ask your doctor. Perhaps the soundest advice would be to at least try a minimalist shoe or running flats to help transition your feet to a more natural running form. If you are running without injury, don't change anything right now! Consider yourself lucky, and keep up the great work.