“A man can fail many times, but he isn't a failure until he begins to blame somebody else.”
~ Steve Prefontaine
A pooling of blood under the toenail, caused by the toe rubbing or hitting the top of your shoe. Often the toe will throb with the pressure of the blood.
Remedies: To relieve the pressure, you need to make a hole in the nail and drain the blood. Either heat the tip of a small, straightened paper clip and use it to burn through the nail until a drop of blood comes out, or sterilize the tip of a 1/16-inch drill bit with heat or alcohol and, by spinning the instrument between your finger and thumb, drill a hole in the nail. Stick your foot in a pan of water until all the blood comes out. (If you’re squeamish about doing this, see a sportsoriented physician.) Apply an antibacterial cream. Relieve inflammation with ice and anti-inflammatories.
If your black toenail isn’t painful, you don’t have to drain the blood. Lubricate with antifungal cream and cover it with a bandage. But monitor the nail, as it will probably loosen and fall offover the next few months. When it gets loose, carefully pull it off and continue to apply the antifungal cream. In the meantime, buy “a pair of running shoes with more room in the toe box.”
Excerpt From: Burfoot, Amby. “Runner's World Complete Book of Running.” Rodale, 2009. iBooks.
“shrimp, artichoke, and pesto pasta
Recipe by Matthew Kadey, MS, RD
makes 4 servings
total time: 20 minutes
This pasta is a cinch to throw together with long-lasting kitchen staples, such as sun-dried tomatoes, jarred pesto, and frozen shrimp. A half cup of frozen artichoke hearts provides 6 grams of fiber and—unlike the jarred, marinated version—has a fresh, mildly sweet flavor with no added calories. While this dish is perfect for postrun recovery, it also makes an ideal carb-packed meal the night before a long run.
12 ounces whole grain spirals or shells
1 tablespoon extra-virgin olive oil
12 ounces frozen artichoke hearts
1 pound frozen peeled and deveined shrimp, thawed
¾ cup Cilantro-Pumpkin Pesto or store-bought pesto
1 cup (2 ounces) sliced sun-dried tomatoes
Bring a large pot of water to a boil over high heat. When it boils, salt the water and add the pasta. Cook according to package directions and drain when done.
Meanwhile, heat the oil in a large skillet over medium heat. Add the artichoke hearts. Cook for 3 to 4 minutes, or until just about heated through.”
“Add the shrimp and cook for 2 minutes, or until the shrimp are just pink and cooked through. Add the cooked pasta, pesto, and sun-dried tomatoes. Toss to coat the pasta and vegetables with the pesto.
NUTRITION PER SERVING: 758 calories, 80 g carbs, 17 g fiber, 46 g protein, 30 g total fat, 6.5 g saturated fat, 960 mg sodium”
Excerpt From: Joanna Sayago Golub & Editors of Runner's World. “The Runner's World Cookbook.” Rodale Press, 2013. iBooks.
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