Featured

How do you lose weight with diabetes?

Something I don’t like to talk about much, is that I gained about 30+ lbs in the months following when I was first diagnosed. Some of this was really positive since I had lost so much weight prior to being diagnosed. Unfortunately, a lot of what I had lost was muscle because my body was so starved for sugar that it was breaking down anything it could for fuel. Looking like a skeleton is not anyone’s idea of healthy or attractive*.

Once I was diagnosed and began injecting insulin, I quickly gained all of the weight back and then some. Some of it was because I was re-hydrating, after weeks of chronic dehydration. Some of it was just because my body could process food properly again but some of it was also because I was having multiple lows per day. I was treating my lows and eating a bunch of extra calories in emergency food every day. It was awful. Looking back, I know that this was just because my doctor and I were trying to figure out my correct dosage. But at the time, I was scared that this disease would make me fat and there was nothing I could do about it. As usual, I was wrong but I know many diabetics who feel this way, especially early on in their T1 journey.

The first step to getting back to a healthy weight for me was getting better blood sugar control.

Let me repeat that; it isn’t about a specific diet or workout, to get to and maintain a healthy weight, getting good control over blood sugar is priority number one!

Once blood sugar is well controlled**, T1 diabetics gain and lose weight the same way people without diabetes do. We also gain and lose strength, speed and power the way they do. Now I’m going to remind you all that I’m not a doctor, nutritionist, personal trainer or any other type of formal expert. I’m just someone who does a lot of research and experimentation to find what works for me and while I’m happy to share my own findings, I’m not suggesting anyone do what I do or that what works for me will work for anyone else.

For me, once my blood sugar control improved, I started working out and running again.  It was a big help to get my weight back to where I felt healthy and I’ve been slowly working on building my strength and speed back ever since. Progress isn’t a straight line. It’s full of ups and downs but if you’re consistent, you’ll begin to see results!

“But what do you eat?!?!”

I get asked this all of the time. Most days, I eat pretty low carb but this is mostly to make blood sugar control easier. I try to eat as many whole, unprocessed foods as possible. When it comes to macros, I often do high protein but will have some high fat days and some low fat days. However, I don’t have any real hard and fast rules. I usually even do a high carb day once per week or so. I treat myself on occasion and sometimes this means making a low carb substitute*** for something I love. Sometimes I eat normal pizza, ice cream, cereal, nachos or whatever other junk food I’m craving. If I know, I’m going to have a “cheat day” or “cheat meal”, I try to do it on a hard workout day. Other than that, there isn’t anything special about what I do to lose/maintain a healthy weight but I’ll list some of my favorite resources below. These guys are the true experts in T1 nutrition, fitness and blood sugar control. Feel free to check them out if you want to learn more about this topic. 

*I mean, I was in my friend’s wedding a bit over a month before and I was afraid my size 0 strapless bridesmaid dress was going to fall off. Not a good look!

**No one is perfect so don’t beat yourself up but I mean in range most of the time.

***See my recipes page for examples of my favorite treats.

  • The Juicebox Podcast– For learning how to control blood sugar, the Pro Tips are life changing.
  • Chris Ruden & Ben Tzeel– T1 trainer/nutritionist. Periodically, they pair up and do a weight loss/strength building coaching program specifically for people with T1D
  • FTF Warrior– Another T1 trainer/nutritionist who shares a lot of great content and works with people with T1D
  • Dr. Bernstein– His book “Dr. Bernstein’s Diabetes Solution” was the first thing that helped me gain control over my blood sugar. I don’t follow his low carb diet to the letter but sticking close to it has really helped me immensely! The law of small numbers was life changing for me.
  • Mastering Diabetes– I tried their recommended diet and it didn’t work well for me. What I liked about this book was the section on intermittent fasting but I have heard other diabetics say their diet works for them.

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The content on this site is not intended to be medical advice. Always consult your doctor before beginning a fitness regimen or adjusting your diabetes management strategy.

Featured

What can I have that won’t affect my blood sugar?

In my diabetes groups, it seems like everyone is always asking, “What can I eat/drink that won’t affect my blood sugar?”

Almost every time, someone provides my favorite answer…

“Water!”

Water is essential for life and humans can only live for about three to four days without it. So all sarcasm aside, it is certainly important for everyone. What could be wrong with that answer? Well, I hate to be the bearer of bad news, but even water will affect blood sugar! 

Specifically, how hydrated you are will affect how well your cells are able to absorb insulin. Dehydration has been shown to cause insulin resistance, meaning you will need more insulin if you are dehydrated. Therefore, if you become dehydrated, you will likely see your blood sugar rise independent of other factors.

Interestingly, high blood sugar can also cause you to become dehydrated. When we have too much sugar in our blood stream, our bodies try to filter it out through our kidneys and it exits our bodies in our urine*. Meaning we pee more and become dehydrated.  This is part of the reason many medical professionals recommend drinking water and rehydrating when we are having a high blood sugar. It will help clear the excess sugar and help our cells absorb the insulin better.

As an athlete, proper hydration is even more important. It affects everything from our blood volume, to muscle function, to digestion and brain function. If you’re used to working out, I’m sure you’ve noticed the thirst you inevitably feel during a tough workout. You may have also felt the “drag” of trying to workout while dehydrated. 

I’m certainly no expert on water but if it is going to help me train better, perform better and keep healthier blood sugars, I say bottoms up**! 

For more on water, Dr. Steven Gundry has a great podcast episode that I found to be really interesting. He talks about tap vs bottled, sparkling, raw, alkalinity and fasting among other things.

*This is why drinking/peeing is a symptom of undiagnosed diabetes.

**Overhydration is also a thing and can be just as dangerous as dehydration. As with most things in life, balance and moderation are ideal!

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The content on this site is not intended to be medical advice. Always consult your doctor before beginning a fitness regimen or adjusting your diabetes management strategy.

Featured

Cheese Crusted Taco Egg Cups

Low Carb Egg Meal Prep

Fun and spicy breakfast with a crispy cheesy bottom

Ingredients:

  • 14 Egg Whites
  • 1 Egg
  • 4 TBSP Taco Seasoning
  • 24 tsp Parmesan Cheese
  • 1/2c Jalapeno Peppers
  • 2.5c Kale
  • 12 Cherry Tomatoes (sliced in half)
  • 2 sticks Mozzarella String Cheese (sliced into 6 pieces each)

Directions:

  1. Preheat the oven to 450 degrees F. A non-stick muffin pan is recommended.
  2. In a blender, combine egg whites, egg, and taco seasoning.
  3. Pour just enough parmesan cheese in each muffin cavity to cover the bottom (about 1 tsp)*.
  4. Bake 1-2 mins.
  5. Remove pan from the oven (cheese should just be starting to bubble). Add kale to each muffin cavity.
  6. Pour the egg mixture over the kale and garish with tomatoes and jalapenos**. Sprinkle an additional 1 tsp of parmesan cheese over each cup and add string cheese slices on top.
  7. Bake for 15-20 minutes, until egg is firm and string cheese is just starting to brown.
  8. Allow cups to cool slightly before serving. You can also refrigerate or freeze and heat in the microwave later for an easy morning meal prep! Enjoy!

*This seems to make them easier to remove from the pan and gives it a delicious crispy bottom.

**Feel free to use more or less jalapenos depending on how spicy you like your food!

Nutrition:

1 egg cup has roughly 71 calories, 3.1g carbs, 3g fat and 8.2g protein. This is an estimate and based off my entry of the ingredients into My Fitness Pal.

Looking for more recipes? Check out my T1 Recipe page here!

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The content on this site is not intended to be medical advice. Always consult your doctor before beginning a fitness regimen or adjusting your diabetes management strategy.

What is your target range?

When I was in school, I hated math and most things that involved numbers. I was good enough to get by but I definitely focused my efforts a whole lot more in the areas of art and science. Fast forward to now and numbers have come back into my life, whether I like it or not*.  Aside from the fact that my job forces me to be involved in payroll and budgeting, I feel like living with diabetes forces us to do calculations all day everyday. 

It makes us consider crazy questions like….

“If I gave myself x number of units, y number of mins ago, and ate z, can I go for a run 30 mins from now?”

Yes, it sounds like the math test questions from our collective nightmares and yet it’s what we do all day, everyday. Then we layer on things like target ranges**, basal rates, minutes of exercise and the list goes on. Out of all of the number nonsense, the target range is something I think is worth paying attention to. 

According to Web MD, “Normal blood sugar levels are less than 100 mg/dL after not eating (fasting) for at least eight hours. And they’re less than 140 mg/dL two hours after eating.

During the day, levels tend to be at their lowest just before meals. For most people without diabetes, blood sugar levels before meals hover around 70 to 80 mg/dL. For some people, 60 is normal; for others, 90 is the norm.”

According to the CDC, “These are typical targets:

  • Before a meal: 80 to 130 mg/dL.
  • Two hours after the start of a meal: Less than 180 mg/dL.”

I’ve also talked to a number of Type 1 diabetics and it seems many of us have vastly different target ranges. For example, during my CGM training, when the diabetes educator was discussing setting up the alarms she said something like, “Don’t set it too low or you’ll be waking up every hour. 200-250 is reasonable”. For reference, 200-250 is DEFINITELY way out of normal range but I thought to myself, “Sleep is important! I don’t want to be waking up multiple times per night!” So initially, I thought I was being conservative setting my pump to wake me up at 170. 

Now, I laugh at how naive I was back then. If you’re wondering about my targets, I now have them set to this schedule:

  • 100-120 from 8:00pm-4:00am
  • 70-90 from 4:00am-8:00pm
  • 120 in automode***
  • 150 for an automode temp target

Many diabetics ask me why I have such tight target ranges but the way I see it…

You can fix a low at 80 before you go low or at 60, once you’re already low. You can fix a high at 100 or you can wait until 150, 180 or 250. In my mind, If I fix it at 100 or even 120, I’m much more likely to stay in range than if I don’t take any action until it hits 150, 180 or 250. Remember my “fast acting” insulin takes 20-30 minutes before it starts to take effect and 2 hours before it is at peak strength. If I’m not starting to do a correction dose until I’m at 250, how high will my blood sugar go before it starts to come down? If I give a small correction at 120, I will likely avoid reaching 180 altogether and probably won’t go low either. 

I’m also asked frequently…

“Isn’t your pump buzzing all the time?”

I honestly can say that I don’t think it alarms any more than when I had a wider range. What I can say is that my bloodwork, including A1c, is much better, than before. Since A1c is reflective of your average blood sugar over a 90 day period, generally, more time in range will give you a better A1c. 

Another important consideration related to target range is standard deviation.**** If you’re swinging from 40 to 200 regularly, you can still end up with a decent A1c if your average blood sugar is normal. For example, (40+200)/2 = 120 average. 120 itself is fine but obviously, swinging from 40 to 200 and back wouldn’t be an ideal, let alone safe situation.

Most medical professionals I’ve spoken with agree that a more stable average blood sugar is preferable, even if it is slightly higher. This would mean a lower standard deviation aka flatter CGM lines would generally be better and hopefully lower the risk of the complications associated with having diabetes for a long period of time.

Ideally, I want to stay healthy well into old age and that is why I keep such narrow target ranges. I don’t always hitman targets but I figure even if I just get close, I’ll be better off. If you look at my most recent Quarterly Diabetes Tracking Post, you’ll see my average sensor glucose was 117 with a standard deviation of 30. This means my typical range was 87-147 in that timeframe. Clearly off from my targets but not too far off “normal”. 

So what is your target range? How do you adjust it for time of day, workouts or anything else?

*Okay, so I am a closet personal finance nerd and I might enjoy numbers when I see my bank account growing. 

**For my non-T1 friends, target range is the range you try to keep your blood sugar in.

***These are standard automode settings that can’t be changed but I also fuss with my pump in automode so I’m typically hanging at lower number, even in automode.

****Now, I’m really taking you back to math class. The standard deviation is a measure of the amount of variation of a set of values. A low standard deviation indicates that the values tend to be close to the mean (average) of the set, while a high standard deviation indicates that the values are spread out over a wider range.

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The content on this site is not intended to be medical advice. Always consult your doctor before beginning a fitness regimen or adjusting your diabetes management strategy.

9/2/2020 – Run

Track Run & BG Fail

Some days you do everything “right” and it doesn’t matter!

  • 5:03 am, BG 166, Start run
    • 5:08 am, BG 170, 0.3 U correction
    • 5:19 am, BG 184, 0.3 U correction
    • 5:23 am, BG 192, 0.1 U correction
    • 5:35 am, BG 197, 1.4 U correction
  • 5:37 am, BG: 194, End run
    • 5:53 am, BG 206, 0.5 U correction, Automode Exit
    • 5:58 am, BG 208, 2.2 U correction/Pre-bolus, Automode Exit
  • 6:07 am, BG: 216, 30 Minutes Post Workout, 0.5 U correction
  • 6:32 am, BG: 174, 60 Minutes Post Workout

Often I hear other diabetics shrug and say “that’s diabetes”. Usually, what they mean is ‘there is nothing I can do to control my blood sugar’. I believe there is a lot you can do but I have to admit, that no matter how good you are at managing, there will always be a wonky situation every once in a while. Today the dawn phenomenon hit me and hit me hard. Since I want to share all of my experiences good, bad and ugly, today we’re going a little ugly.

This morning when I woke up, the dawn phenomenon was already raging but I wanted to do some track work and I try to avoid active insulin onboard for pretty much all of my running. When I finished my warm-up and saw 170, I knew I would need more than just running to bring down my BGs this morning so I let automode dictate my correction and monitored during my workout. As my BGs continued to climb, I continued to do micro-corrections, since I knew I would want to have coffee and breakfast with Marty after my workout and before I went to work.

I knew it would take 20-30 minutes for any of my micro corrections to hit so I was encouraged when I saw my BG go from 197 to 194 at the end of the workout. “The insulin is starting to hit, should be back in range in no time” I thought. Boy was I pissed when I saw 206 a few minutes later. My micro-doses were starting to take effect, I hadn’t eaten anything and my BGs were rising anyway! I gave myself a half a unit correction and then thought about what I wanted to eat for breakfast and gave myself a nice pre-bolus. Then after I showered, I gave myself another half a unit for good measure, knowing I could “catch it with food” before I went low two hours from then (which I did) when all of the insulin was peaking. Topped out at 216 this morning and was out of range for about 75 minutes but got it back and had a nice day after that.

Oh yea, the run itself was nice too! I was done before the sun came up which was fun. I admittedly felt like sludge due to my high blood sugar and there was a pretty strong headwind but I got it done and was able to conquer the rest of the day. Hope your BGs are more like the second half of my day as opposed to my morning! Happy hump day friends!

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The content on this site is not intended to be medical advice. Always consult your doctor before beginning a fitness regimen or adjusting your diabetes management strategy.

8/23/2020 – Run

Hard Effort Run

& Lake Fun

  • 7:30 am, BG 125, 1g carb
  • 8:08 am, BG: 128, Start run
    • Mile 2.75, 3g carb
  • 8:53 am, BG: 100, End run
  • 9:23 am, BG: 99, 30 Minutes Post Workout

This morning my coach tasked me with a 5 mile run as a “hard effort”. Not race pace but he told me to “put in the work today”. So I went out today with that in mind. The first mile or two was kind of a blur and I was just focusing on feeling good. Just after my halfway point, I “carbed up” and decided to kick it up a notch. The last mile before home has about a quarter mile downhill that leads right into a quarter mile hill. I focused on running that well and then kicked it in hard for he last half mile. When I got home, I got Miles and we took a trip to the lake and dog park. Amazingly, there was no one in the water when we got there other than a bunch of ducks. He LOVES chasing the ducks so I let him off leash to chase them in the water. I could watch him swim after them all day! I followed him into the water, which is where I took my 30 min post-run picture*. After that we dried off running around the dog park. One of the park employees, came by and we started chatting. “Is that the dog that is always swimming in the lake?” she asked me. “Sure is!” I told her. Pretty crazy to think only a few weeks ago, Miles was a little scared of the water!

So I made a mistake this morning in terms of my BG management, but it really ended up working well. Marty and I had a small cup of coffee together before I ran today. Normally, I drink mine black and he has a little half & half. I was tired this morning and accidentally poured the half & half in my mug. Instead of dumping it, I had my coffee “Marty style”, so I had about 1g carb and 3g of fat before my run today. Interesting how my line was super smooth today. That little bit of fat really seemed to keep things steady. More testing needed but it didn’t upset my stomach and I had great BGs today. I may have to have my coffee “Marty style” more often!

Speaking of BG management, the lake trip today was pre-planned, not spontaneous. Often I find that playing in the lake with Miles will lower my blood sugar. Since I wanted to go right after my run, I had one more jelly bean than I would have otherwise, just to make sure I wouldn’t go low in the lake. Three seemed to do the trick (green apple today) and I felt great on my run and after. A happy Sunday for a happy diabetic! Hope yours is just as good!

*I was wearing my tracksmith sports bra with the built in pocket. So handy! It fits my pump, emergency food, car keys and phone. Pockets are definitely underrated! Pretty fun to take some pictures from the middle of the lake. 🙂 Ps. Thanks Sam!!!

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The content on this site is not intended to be medical advice. Always consult your doctor before beginning a fitness regimen or adjusting your diabetes management strategy.

8/20/2020-HIIT

Full Body

HIIT

  • *Read for details on the prep/pre-workout
  • 5:33 pm, BG: 117, Start Workout
    • ~20 min AMRAP
      • 10 sandbag squats
      • 100 yard sprint
      • 5 push ups
      • 100 meter recovery run
  • 5:43 pm, BG: 109, End Workout
  • 6:28 pm, BG: 97, 30 Minutes Post Workout

Today I was at work before the sun came up so I decided to workout after work. I kept my carbs low all day* and made sure I was done eating by 12:30 so I would be ready for a 4:30ish workout. Unfortunately, sometimes life will throw you curveballs even when you plan and prepare. Today, out of nowhere, my sensor died (around 1:30p). At first I panicked and texted Marty. I was going to ask him to drive to my work to bring me a new sensor (and he would have) but as soon as I calmed down, I realized I had already brought my “T1 work emergency kit” into my new workplace and had everything I needed for a sensor change hidden in a drawer in my office. I told Marty I was good and proceeded to charge my transmitter and do my sensor change.

Just after I got home from work, my sensor was ready to go. When I checked my BG I was thrilled to see it was at 80 but I also knew it was slowly drifting down and I wasn’t ready for a workout. I decided to have some yogurt with about 6g of carbs and 17g of protein. Definitely a weird pre-workout snack but pretty solid for blood sugar management. I waited for my trend to switch from heading down to going up and Marty, Miles and I left for the track.

When we got there, it was packed with what looked like a high school sports team. So we changed our plans and went to a local football field. Since no one was there, we let Miles off leash and he ran my sprints with me. I’m not going to lie, my mind was getting to me today. I was tired and cranky and the last thing I felt like doing was working out. After about 3 rounds, I relaxed into it and everything improved. By the time I was done I felt like myself again. As much as I sometime dread my workouts or things don’t go my way…

Nothing feels better than a finished workout!

*I had “breakfast” for breakfast AND lunch today. It was amazing! I made these egg cups with turkey sausage in muffin tins and they were bangin’! Maybe I’ll have Marty take pictures and share a recipe soon. I love things that are easy to meal prep and delicious. 🙂

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The content on this site is not intended to be medical advice. Always consult your doctor before beginning a fitness regimen or adjusting your diabetes management strategy.

8/8/2020-Race Report

Martin’s Run for Type 1

Running – 59 miles

Race Report:

So I didn’t run and technically, this wasn’t a race but I felt like it was significant to share the dirty details of my husband’s almost 60 mile run to raise money for Type 1 Diabetes. In short…

My view, almost all day!

We had a blast!!!

In case you missed it, the background info can be found here and below is the map of the route that he took. He had to wear two watches since the battery would have died on the first one before he finished*. If you add the totals between the two watches, he recorded 59 miles, although the map says it was 60. It took him about 10 hours and 15 minutes including all stops to eat, refill water bottles, etc. All in all it was pretty incredible!

The Crew:

A run like this is no small feat and if it had been a race, there would have been volunteers at aid stations and medical tents, etc. Since this was a solo run, I decided Marty needed a crew. We had two cars that “followed” him along the course and provided his hydration and fuel every few miles. The first car was driven by my FMIL (Favorite Mother-In-Law) aka Marty’s mom. This was her first time “crewing” for an event like this and she was fabulous! She had banners made (by Brian Wood! Thank you!) so people passing by knew why there was a runner on the highway. She coordinated the cheering sections, kept everyone in the loop throughout and prepped a bunch of running fuel (sliced oranges, got sports drinks, etc.). She was key to pulling this off.

I was her co-pilot and navigator. I also played photographer and social media reporter for our friends and family who couldn’t be there. Finally, I supported Marty in the same way he always supports me and was his corner-man, making sure he had everything he needed.

In the other crew car were my mom and dad. Dad drove and followed Marty during the dangerous parts where there was no shoulder, talked down the cops**, provided words of wisdom and encouragement at exactly the right moments since he is an incredible and experienced runner in his own right. Marty told me mutiple times how comforting it was knowing my dad was following him and had his back. ‘He was spot on. The whole time. I just felt safe and comfortable running knowing he was behind me.’ Marty told me afterward. My mom navigated for my dad, also did a bunch of race prep and nearly pulled an all-nighter to be there for him. She also took some amazing photos and as an experienced race crew coordinator, kept us all sane and on track.

The Run

The run started at 5:15 am from Berwick Middle School. It was a small group with just our crew and Marty’s Uncle Stosh there to send him off but there was a palpable excitement in the air. As soon as he started, we jumped in our cars and started following him with only the headlights and a flashing beacon light on top of the truck*** lighting our way. About an hour into the run, the sun came up and it was beautiful. If you ask Marty, he’ll tell you he doesn’t even remember the first ten miles because it was dark and the lights were trance-like.

In Shickshinny, he came across his first monster hill, nearly a 20 mile climb, actually. We were all in awe, and perhaps even enjoying watching him run the scenic route. We were just praying the fog would stick around for a while before the hot sun decided to rear it’s ugly head. Around mile 34ish, Marty was surprised with his first of many cheering sections. His dad was there. His sister, Adrienne, and her husband Josh were there with our three month old niece, Shelby. Along with some other amazing family members and friends. The closer he got to the finish, the more family and friends he had come out to support him and keep his spirits up.

The first amazing support crowd!
Yes, Aunt Cindy is dangling a bag of chips for motivation!!

By the end, we were all getting loopy. While I was waiting for Marty to conquer the last of the “monster hills” I decided I should be doing something too and started doing push ups by the side of the road. Later, Marty’s cousin Dave (who is also a personal trainer) decided to match my effort with some push ups of his own as Marty ran by him, around mile 50. In Marty’s own recap, he told me he was even “feeling loopy” by the end. As any ultrarunner will tell you, towards the end of a long day of running, delirium starts to set in. I’ll tell you though, that delirium quickly turns into elation when you hit that finish line.

Doing push-ups
Dave also doing push-ups
Marty passing Dave and his amazing wife Natalie cheering in the background!

We have the BEST family!!!

Before we got to the finish, we had to stop at Sabatini’s Pizza. If you know Marty, he is extraordinarily passionate about good pizza. Naturally, he planned the route so it would pass right by his favorite pizza joint****. It was great stop, his whole immediate family was there along with our friend who married us. With only about 6 miles to go, it was special to say the least.

Marty passing Sabatini’s

“One bite. Everybody knows the rules.”

Before Marty could cross the finish line, he had to cross the bridge into Duryea. My parents pulled off an almost impossible feat and got him the fuel he needed just at the end of the bridge. Then, he told me he “wanted to see me one more time before the finish” so 1.6 miles out, he stopped for water and one more kiss before the finish. When he went on running from there, I texted my parents and said, “1.6 miles out” since they were standing at the finish with an amazing group of family and friends. My parents let everyone know that he was close and FMIL and I tried to drive faster through town than Marty could run (luckily, she is really good at that).

We arrived at the finish and I was a nervous wreck. We couldn’t really see him coming because after the last turn to where we were, he had less than a block too go. I kept looking at my watch trying to anticipate when he would be coming around that corner. My dad, saw how anxious I was and said, “You want me to run to the corner and see if I can see him coming?”. “Yes!! Please!” I said, the with the anticipation almost unbearable. So Dad ran to the corner and as soon as he got there, he started waving his arms to signal Marty was coming*****. Moments later, Marty turned the corner and ran straight into my arms. It was sweaty and completely gross but still probably my favorite kiss other than our wedding day.

Martin’s Run for Type 1, in the books!

Epilogue: So this wouldn’t be my blog if I didn’t talk about my blood sugar a little bit. During Martin’s Run, I woke up at 2:30 am, ate only food we had packed in the car for the 10+ hours of the run and then treated myself with wings and an alcoholic beverage or two afterwords. End result….

100% in range!!!

I was over the moon to say the least! Not to mention my average sensor glucose was 116. Not too shabby! Stay strong Diabuddies!

*This is a common ultramarathon problem.

**Yes, we got stopped by the cops. Luckily, they let us off with a warning.

***Thanks to our bother-in-law, Josh Sutton!

****As much as pizza is difficult to dose for, Sabatini’s is worth the hassle.

*****Dad said afterward about Marty, ‘That guy is a metronome. He didn’t see me, so he wasn’t putting on a show. He was just smooth and comfortable, cruising along. You would have never known he just ran 60 miles.’ Coming from someone who has completed 25 marathons and completed an ultra, that is a complement that you can’t take lightly.

****** Too many asterisks? Probably, but I have to share the newspaper article on Marty’s run too! You can find it here!

So this run really brought us back to our R2C days. R2C, aka River 2 Sea, is a seven person relay race from the Delaware river to the Atlantic Ocean. Most years, it was a team including my brother, sister, Marty and my Dad among some other amazing running friends. Our team name was always “6 Donkeys & 1 Old Ass”. I’ll let you guess who the “old ass” was but at Marty’s request, I had to include a picture of my dad running to the finish, one of the years we did that race. Whether its a 60 mile solo run, or a 92 mile relay, it takes a team effort to succeed (much like T1D). We succeed, conquer and thrive together! Find your tribe, they will get you through anything!

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The content on this site is not intended to be medical advice. Always consult your doctor before beginning a fitness regimen or adjusting your diabetes management strategy.

8/15/2020- Run

Lake Run

(and then some)

  • 7:59 am, BG 116, 5g carb
  • 8:39 am, BG 127,Set temp target
  • 9:19 am, BG 113
  • 9:45 am, BG: 139, Start run
    • Mile 2, 2g carb
    • Mile 2.5, 2g carb, 5 pull ups
    • Mile 4, 4g carb
    • Mile 5, 5g carb
    • Mile 6.5, 5g carb
    • Mile 7.5, 2g carb, 5 pull ups
    • Mile 8, End temp target
    • Mile 8.5, 0.4 U correction
  • 11:44 am, BG: 97, End run
  • 12:05 am, BG: 122, 1.6 U Pre-bolus for breakfast
  • 12:14 am, BG: 128, 30 Minutes Post Workout

Last night, Marty and I decided to have a bit of wine with dinner. It was delicious but this morning when I woke up, the alcohol counteracted the dawn phenomenon so I needed to fuel my run with more carbs than usual. We started our morning by taking Miles to the lake to chase the ducks (his new favorite thing) and wear him out so he would sleep while we ran. When we got back, my BGs were trending down despite setting a temp target so I had about 5g of carbs in the form of NUUNs hydration. When my BGs finally started trending up, Marty and I headed out the door. He ran with me today but since I’m much slower than him*, he spontaneously ran ahead and ran back to me at his pace throughout the run. It’s only been a week since Martin’s Run and he is already doing speed work. It’s sickening! :p

Today was a decent run but it was already hot by the time we left. I felt great for most of it even though my pacing was all over the place. About 2.5 miles in, Marty suggested we stop at a local park mid-run to get some pull ups in. I was irritated. This was the last thing I wanted to do and I had some choice words for Marty for suggesting it. I’ve been slacking on the pull ups since we moved so I knew I had to toughen up and get them done. Since the route was an out and back, I made sure to get them done again on the way back. Once I hit mile 8, I died. My legs just didn’t want to run anymore and the heat was getting to me. The last two miles were slow and painful but I got them done so I’ll take it. If nothing else, the company was good and Marty encouraged me to push harder than I otherwise would have. I just need to remember that I always have more to give than what my mind is telling me! The mental battle is so much harder than the physical one most days.

My BG management was fine once I started running. Just a few jelly beans along the way. When I stopped for the pull ups at mile 7.5, I had two jelly beans** that even in the moment I knew I could do without. Since I would rather go high than low so I ate them anyway. Almost immediately after eating them, before they even had a chance to take effect, my BGs started rising. Since I knew I would be done running soon, I ended my temp target and shortly after, gave myself a correction as well. As predicted, my BGs started to spike post run so I gave myself a nice sized pre-bolus for my low carb breakfast as well. All in all, not a bad day!

*Yes, even after his 60 mile run last Saturday, he is much faster than I am.

**Black licorice, my favorite!

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The content on this site is not intended to be medical advice. Always consult your doctor before beginning a fitness regimen or adjusting your diabetes management strategy.

8/3/2020- Run + Abs

Shake out run

+ Abs

  • 4:31 am, SG: 96, Start Abs
    • 5 x the following, 30 sec rest after each round
      • 30 sec Boat in & out – Left/center/right
      • 30 sec Crunches
      • 30 sec Incline atomic mountain climbers
      • 30 sec Boat in & out – Up/down
      • 30 sec Decline mountain climbers
    • Plank to fail (after 5th round)
  • 4:48 am, SG: 98, End Abs
  • 5:16 am, SG: 108, Start run
    • Mile 1.8, 1g carb
  • 5:55 am, SG: 65/ BG: 70, End run
  • 6:25 am, SG: 77, 30 Minutes Post Workout

This morning on the training plan I had a 30-45 min shake out run and abs scheduled. The dawn phenomenon wasn’t hitting hard when I woke up, so I decided to do my abs first since that generally has very little impact on my blood sugar. Then I got ready to run, made a pot of coffee so that it would be ready post run and headed out the door. The sun wasn’t up yet so I took my chest light along, which I forgot to charge. Whoops! It died about half way into my run. Even though it was still dark and I was just running along the side of the road, our new town is so pretty! It has a lot of old buildings and history which I really appreciate!

As far as blood sugar management goes, I really did nothing for the ab block. For the run, I waited to see a slight dawn phenomenon rise before I left and then monitored on the run. It peaked at 109 so when I saw 108 just before my halfway point, I has a jelly bean to prevent a low. I debated having two but since I knew it would hit hardest after the run and today is sensor change day, I didn’t want a crazy post run spike. I knew it was a slight risk that I would go low but I wasn’t far from home and I had my phone and road ID on me so I decided to chance it*. By the end of my run, my sensor was reading 65 but a blood test showed 70. Not ideal but I felt fine and my BG came up from there so it worked out.

*I’ve got a fair amount of experience running with diabetes and felt pretty comfortable making that judgment call but I wouldn’t recommend it if you’re just starting out. It’s better to be safe (high) than sorry when you’re just learning how running/working out will effect your blood sugar. Everyone is a little different so self-experimentation is crucial!

After my long run yesterday, Marty and I decided to “play on the train tracks”. The photos turned out pretty cool so I figured I would share them with you all! 🙂

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The content on this site is not intended to be medical advice. Always consult your doctor before beginning a fitness regimen or adjusting your diabetes management strategy.

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