Bone Broth for Running Health

At the end of 2013, I got really run down and sick.  Doctors couldn't put there finger on an exact diagnosis and I was unwilling to put myself through rigorous testing or drugs.  I turned to my favorite acupuncture clinic, Dr Rebecca at the Wellness Concepts Clinic, for help.
One of the top things she recommended me to try was bone soup.   I have since been making my own bone soup.

The bone soup, along with changing my diet (mainly adding things) helped me beat whatever was plaguing me (my suspicions were chronic fatigue syndrome and/or exertional rhabdomyolysis) .  It took 18 months to rehab it but I learned, with changing my diet and slowly increasing my exercise, I could overcome many obstacles.  I have always been a health nut;  I am a semi-retired personal trainer and group instructor but we (instructors) have a tendency to push beyond our limits and occasionally end up sick or injured.

As runners, we put in long miles and ingest all kinds of "stuff" to make sure we can go the distance.  
Bone soups high gelatin content and amino acid structure (depending on the bones you use), can help enhance absorption of nutrients from other foods we eat.  Along with soothing and healing the gut from all the other "stuff" we put in.

I am super lazy when it comes to cooking and take all kinds of short cuts (I would rather be running than cooking).  So this is my version of just one of my bone broth soups.  You can mix and match to your taste or simply research other recipes.

Ingredients

2 to 3 pounds of bones (beef, pork, ox tail)
1 TBSP Apple Cider Vinegar
Water
Carrots
Celery
Onion
Thyme
Rosemary
Sage
Sea Salt

I go by the feel of my pot.  I don't use measurements.  I chop what I want for vegetables and place the bones and vinegar in the 3 gallon crockpot and fill with water.  I put it outside and simmer on low for 24 to 36 hours.

I pull the bones out (which are very brittle) and any extra yuck I want removed.  I store and use in recipes that call for broth or drink straight like a warm tea.  I have used chicken and turkey caracas but reduce my simmer time to 12 hours because the bones are not as dense and take less time to pull the nutrients.

Please research ALL the benefits of bone broth and add this simple to do nutrient to your diet!

Run Ozark - Turkey Scramble

The Turkey Scramble is a small town race in Ozark, Missouri.
This is a 5k/10k loop that starts and stops at The OC in Ozark, MO.  Pretty flat course that is mainly on sidewalk but there is a mile long section in a mulched trail.  They do have to loop you behind a building and through a companies parking lot to get the full distance.
The bling is okay for a small race.  Cotton t-shirt, medal for all finishers and a trophy for top finisher in age group.
Not a crowded race.

Turkey Scramble Bling

Run Arkansas - White River Marathon

The White River Marathon is a Boston Qualifier so if you want a semi-flat course this would be the one to race.  It starts at the top of Cotter, AR (pop 939) and you run down a hill to the base of Denton Ferry Road.  

You stay on this road for 7 miles and never go back up that hill.  It is an out and back and for marathoners you loop it twice.

This is not a race I will do again because the road slopped pretty bad in areas and it wasn't closed to traffic.  It was a little unnerving having traffic split runners.

The aid stations were nicely spaced apart but if you were a "back" runner you didn't get a whole lot of choices when you needed nutrition.  The gatorade they supplied was very watered down but there was plenty of GU packets to choose from.

They had plenty of port-a-potties if you could find one not in use.

The bling was nice.  I have received bigger medals on smaller races but all in all it was a pretty medal.  The zippered hoodie shirt is comfy and has those cool finger holes.

This race would also be good for first time marathoners because at the half marathon "finish/turn around" you could have your support team there cheering you on or giving you supplies.

White River Marathon

Me in my shirt with marathon medal

Running Springfield - Bass Pro Fitness Events

Bass Pro Fitness events are by far the most supported race I have participate in.  I recommend them to anyone wanting to do either a 5k, half marathon or full marathon.  They have a great support team, well stocked aid stations and superb after party.  For first time runners, this race is great because you are never alone during the route.  There are always friendly runners willing to encourage you to keep moving.  The route is fairly flat and well blocked from traffic.  Plenty of aid stations (almost every two miles and some even closer when you get into the Phelps Grove neighborhoods) with lots of nutrition to keep you moving.

Me having fun during the half marathon

My husband running backwards during the half marathon

Bass Pro Fitness Series Event