Saturday's 8 mile run + Sunday's 24 mile bike ride + Tonight's 1800 yard= one exhausted chick.
That chick is me. AND I've signed up to ride part of Santiago Canyon tomorrow. Seriously? What's wrong with me? I'm not mentally exhausted, which makes me very happy. When mental exhaustion sets in, it's all downhill and very hard to recover. That's what leads to slugging it out with BOD and fighting for every second of the 4 hours and 56 seconds.
There are many things I was happy about this week, training wise.
Swam 1500 in 40 minutes.
Swam 500 in 12 minutes 25 seconds.
Ran the trail around my development, including hills, twice.
Found people who ride about the same speed as I do. I now have riding partners.
One thing I regret about this weekend?
Not being prepared to the heat for my 10 (cut to 8) mile run. No Nuun, no Margarita with Salt shot bloks. No extra salt. Didn't bring enough water, although I could have stopped to refill. Also, eating Mexican food 1.5 hours before a run. That wasn't a good idea AT.ALL.
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
3.30.2009
3.19.2009
Why Timing Matters
Yesterday was a spin class with the tri group. This always kicks my ass because Martha can tell when I'm not giving it my all AND I want to keep up with these chicks more than anyone in any other spin class.
I know I've kind of mentioned stuff about eating and timings before but here's where the rubber meets the road. One of the big rules is over an hour before your workout, eat a balanced meal with carbs and protein, under an hour eat carbs only. I should have listened.
I was on the border. At about 5:15 I walked into Bristol Farms and ordered a Buffalo Chicken Panini (blue cheese was too strong and there was no Buffalo) and some fruit salad. I didn't get to eat said Panini or fruit salad until 5:30 or later.
Got to the gym and got ready for class. We were meeting at 6:30 and didn't get into the room and get started until closer to 7, but it was close enough. Within the first 15 minutes I felt like I was going to puke and it didn't go away until I was at home, in the shower, after 9pm.
Moral of the story? Pay attention to timing and what you eat. I will never have blue cheese, or another strong cheese, before a strenuous high HR workout. I'll stick to milder cheeses, or nix dairy all together and go for meat or bean based protein, if there is time. If not, I'll just shoot a gel and eat after.
I know I've kind of mentioned stuff about eating and timings before but here's where the rubber meets the road. One of the big rules is over an hour before your workout, eat a balanced meal with carbs and protein, under an hour eat carbs only. I should have listened.
I was on the border. At about 5:15 I walked into Bristol Farms and ordered a Buffalo Chicken Panini (blue cheese was too strong and there was no Buffalo) and some fruit salad. I didn't get to eat said Panini or fruit salad until 5:30 or later.
Got to the gym and got ready for class. We were meeting at 6:30 and didn't get into the room and get started until closer to 7, but it was close enough. Within the first 15 minutes I felt like I was going to puke and it didn't go away until I was at home, in the shower, after 9pm.
Moral of the story? Pay attention to timing and what you eat. I will never have blue cheese, or another strong cheese, before a strenuous high HR workout. I'll stick to milder cheeses, or nix dairy all together and go for meat or bean based protein, if there is time. If not, I'll just shoot a gel and eat after.
3.02.2009
Back Bay and Hill Repeats
Wow is all I have to say. Wow.
Sunday was a Back Bay trail warm up with hill repeats up San Joaquin street. I was scared shitless when I passed by it the first time. I thought the hill went up forever!
After my first trip up the hill, well, my second as I crapped out on my first, I found out it wasn't long, just steep. I traveled up that hill 3.5 more times, yes I did mentally crap out on another trip up the hill. My thighs were burning. I couldn't get out of my seat after the first complete trip up. Each time my heart rate topped out at 180-183. I don't remember ever getting that high on the bike, although I'll have to check my Garmin software to verify.
After that was my favorite part, breakfast! Some fellow athletes and I met at an omelet house in Costa Mesa. mmm... eggs and avocado.
Sunday was a Back Bay trail warm up with hill repeats up San Joaquin street. I was scared shitless when I passed by it the first time. I thought the hill went up forever!
After my first trip up the hill, well, my second as I crapped out on my first, I found out it wasn't long, just steep. I traveled up that hill 3.5 more times, yes I did mentally crap out on another trip up the hill. My thighs were burning. I couldn't get out of my seat after the first complete trip up. Each time my heart rate topped out at 180-183. I don't remember ever getting that high on the bike, although I'll have to check my Garmin software to verify.
After that was my favorite part, breakfast! Some fellow athletes and I met at an omelet house in Costa Mesa. mmm... eggs and avocado.
2.28.2009
9 miles and Lesson One
Today I planned to run 10 miles and put my sports nutrition seminar knowledge to work. It only 40% worked.
See, I was supposed to eat a meal 2 hours before I ran. Something more than oatmeal. In fact, it's more like oatmeal, a banana and maybe 1/2 an english muffin. That's a lot of food to me. Well, I woke up at 6 am and I wanted to start my run by 7. Yup, bad planning. Maybe I should have woke up at 5am, or 4:30, ate and gone back to bed. Don't laugh, I learned at the sports nutrition seminar that people do it.
I got up around 6:20 gathered everything up, fed the dogs and left, Mocha Clif Shot in hand. A far cry from oatmeal, a banana and 1/2 an english muffin. Lesson One, Try One = FAIL.
I ran the Oso Trail. The part I ran for my time trial is 1.2 miles. It's about 1/2 blacktop and 1/2 packed earth covered in mulch/bark. The mulch/bark part is a bitch, the blacktop is all flat. I have never been able to run the whole mulch/bark part. Today was no exception.
The plan was to run 3 laps, go back to the car, pick up my fuel belt, do 2 more laps and then go in search of my remaining 4 miles. The best laid plans.
After the first lap I needed to use the bathroom. (Note to people who live in my area, the Ralph's is closer than the Senior Center and their bathroom was decently clean.) I stopped my lap watch, I did have 2 watches, ran to Ralph's and the continued on with the plan. After lap 3 I ran back to the car and decided to abandon the trail and find 5 miles elsewhere. Found 4.
I ran back up the black top and out onto a packed earth and rock covered trail. That got me about 2 miles. I then decided to run the trail backwards. With the exception of one very steep hill, it was easier that way. About a tenth of a mile out from the car, I hit 9 miles. I decided to call it. I did miss my run on Thursday and 9 miles was probably pushing my one run a week range.
See, I was supposed to eat a meal 2 hours before I ran. Something more than oatmeal. In fact, it's more like oatmeal, a banana and maybe 1/2 an english muffin. That's a lot of food to me. Well, I woke up at 6 am and I wanted to start my run by 7. Yup, bad planning. Maybe I should have woke up at 5am, or 4:30, ate and gone back to bed. Don't laugh, I learned at the sports nutrition seminar that people do it.
I got up around 6:20 gathered everything up, fed the dogs and left, Mocha Clif Shot in hand. A far cry from oatmeal, a banana and 1/2 an english muffin. Lesson One, Try One = FAIL.
I ran the Oso Trail. The part I ran for my time trial is 1.2 miles. It's about 1/2 blacktop and 1/2 packed earth covered in mulch/bark. The mulch/bark part is a bitch, the blacktop is all flat. I have never been able to run the whole mulch/bark part. Today was no exception.
The plan was to run 3 laps, go back to the car, pick up my fuel belt, do 2 more laps and then go in search of my remaining 4 miles. The best laid plans.
After the first lap I needed to use the bathroom. (Note to people who live in my area, the Ralph's is closer than the Senior Center and their bathroom was decently clean.) I stopped my lap watch, I did have 2 watches, ran to Ralph's and the continued on with the plan. After lap 3 I ran back to the car and decided to abandon the trail and find 5 miles elsewhere. Found 4.
I ran back up the black top and out onto a packed earth and rock covered trail. That got me about 2 miles. I then decided to run the trail backwards. With the exception of one very steep hill, it was easier that way. About a tenth of a mile out from the car, I hit 9 miles. I decided to call it. I did miss my run on Thursday and 9 miles was probably pushing my one run a week range.
10.02.2008
Protein, Protein, Protein
Apparently I'm not eating enough. I talked about my elevated liver enzymes. Signs are now pointing towards my muscles breaking down and not being able to repair themselves.
Awesome.
So now I'm aiming to cram 100 grams of protein down my throat. It's harder than I thought.
First off, I feel full almost all the time. How are you supposed to get more protein in your stomach when it never tells you you're hungry?
Secondly, there is only so much meat I can eat. (have you finished giggling yet?) I'm working on getting down one and a half protein shakes. I'm also eating more nuts (stop with the giggling already) and a bit more dairy. Any other suggestions?
Awesome.
So now I'm aiming to cram 100 grams of protein down my throat. It's harder than I thought.
First off, I feel full almost all the time. How are you supposed to get more protein in your stomach when it never tells you you're hungry?
Secondly, there is only so much meat I can eat. (have you finished giggling yet?) I'm working on getting down one and a half protein shakes. I'm also eating more nuts (stop with the giggling already) and a bit more dairy. Any other suggestions?
8.28.2008
Tendonitis and Chocolate Milk
So my shoulder pain came back. I'm not sure I mentioned it before, but 6-8 weeks ago I had a pain in my right shoulder. My chiropractor/physical therapist told me stretch and work on my traps. I did and the pain went away. I stopped working on my traps and now it's back.
I went to a MD on Tuesday. He diagnosed the tendonitis and told me to do yoga. When I told him I was a runner/triathlete he told me to keep doing yoga. Interesting prescription.
What this means is no swimming until either A) my shoulder stops hurting or B) 9/7 the date of the Pacific Coast Triathlon. I paid my money and I'm racing it, even if I'm slow.
Wednesday was a breakthrough cycling workout for me. We did hill repeats on El Toro Trail. Two Sundays ago I got up the hill in record speed for me. This was after a 25ish mile ride on Santiago Canyon. I chalked it up to weirdness.
Wednesday my warm up lap was about 10:30, WTF? The next one was about 9:35 thanks to Martha chasing a fellow diva up the hill. I didn't want them to pass me, so I got the benefit of Martha's yelling, too. Passes 3 and 4 hovered around 10:09-1o:20! The last one was cut short due to darkness and me needing to ride my butt back home before it got pitch black.
I'm very impressed with my badassness. The Triathlon Goddess heard my rant about my swim and chose to show me my improvement on the bike. Well, really I was able to track my progress via my training log and my garmin. I love it when I can see progress.
Due to a few fellow bloggers asking about nutrition, I've decided to take one for the team. I will be using chocolate milk as my recovery drink of choice for the next month. I'll report back on my findings. I usually use Luna's recovery drink and have tried Hammer's Recoverite, which worked for me.
I just need to remember the chocolate milk is for recovery, not dessert. Tonight I drank 1 8 oz container for recovery and another one for dessert. At this rate, I'll have to buy a chocolate cow to make this affordable.
I went to a MD on Tuesday. He diagnosed the tendonitis and told me to do yoga. When I told him I was a runner/triathlete he told me to keep doing yoga. Interesting prescription.
What this means is no swimming until either A) my shoulder stops hurting or B) 9/7 the date of the Pacific Coast Triathlon. I paid my money and I'm racing it, even if I'm slow.
Wednesday was a breakthrough cycling workout for me. We did hill repeats on El Toro Trail. Two Sundays ago I got up the hill in record speed for me. This was after a 25ish mile ride on Santiago Canyon. I chalked it up to weirdness.
Wednesday my warm up lap was about 10:30, WTF? The next one was about 9:35 thanks to Martha chasing a fellow diva up the hill. I didn't want them to pass me, so I got the benefit of Martha's yelling, too. Passes 3 and 4 hovered around 10:09-1o:20! The last one was cut short due to darkness and me needing to ride my butt back home before it got pitch black.
I'm very impressed with my badassness. The Triathlon Goddess heard my rant about my swim and chose to show me my improvement on the bike. Well, really I was able to track my progress via my training log and my garmin. I love it when I can see progress.
Due to a few fellow bloggers asking about nutrition, I've decided to take one for the team. I will be using chocolate milk as my recovery drink of choice for the next month. I'll report back on my findings. I usually use Luna's recovery drink and have tried Hammer's Recoverite, which worked for me.
I just need to remember the chocolate milk is for recovery, not dessert. Tonight I drank 1 8 oz container for recovery and another one for dessert. At this rate, I'll have to buy a chocolate cow to make this affordable.
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