Friday, July 31, 2009
Anyway, it should be fun. Looking forward to meeting new people, getting my splits, and having something to work with for future training (in what, who knows).
After several failed attempts at finding a suitable, cheaper alternative to a Garmin, I finally bit the bullet and ordered a 305 this week. It should arrive on Monday. It won't be much help for this race but oh well. :)
Tomorrow I'm co-coordinating a wedding so I'll be on my feet all day. Sunday I still plan to do my long bike ride. I'll take it easy. Just want to get some distance in there and practice riding without padded bike shorts or gloves and work on moving dismounts.
This week's workouts were pretty close to plan:
Monday: 2400 yd. swim
Tuesday: W3D3 C25K run with girlfriend
Wednesday: 30 min. weights, 2 mile bike, 1 mile run.....intended to do 4-5 miles of bike sprints but it started pouring so I put my bike away and did a quick run/walk in the rain
Friday: 30 min. weights, W4D1 C25K run (approx. 2 miles not including WU/CD)
Saturday: Wedding tomorrow, tons of walking
Sunday: Long, easy bike ride planned
Reminder to self: Get a race belt unless they're providing one?
Monday, July 27, 2009
Mon: 2200 yard swim at Masters practice followed by approx. 1.5 mile hard run
Wed: 30 min. full body weights, 30 min. bike sprints (approx. 4 miles)
Thurs: Rest - Girls' Night, w00t
Fri: 30 min. full body weights
Sat: 600 swim, T1, 12 mile bike, T2, 2 mile run/walk
The mock tri on Saturday went really well despite some serious hills on the bike. My run felt fantastic, especially after a walk break early on. Loving the elastic laces. Need to work on speed and play with nutrition a bit but otherwise I feel good for the race.
This week's plan:
Monday: 2400 yard swim, fast sets at practice
Tuesday: C25K run/walk
Wednesday: 30 min. full body weights, 30 min. bike sprints
Thursday: Rest or C25K run/walk
Friday: 30 min. full body weights
Saturday: Rest (Doing a wedding)
Sunday: Long bike ride
Sunday, July 19, 2009
My tentative exercise plan for this next week is below. My knees are feeling 90% good but I want them feeling 100% good before I work them hard this week. Therefore, I'm starting off with a swim or bike:
Saturday (yesterday) - Rest
Sunday (today) - Rest
Monday - I'll either do a bike ride or the advanced swim practice avoiding extensive breaststroke for a hard but low-impact workout. If knees are feeling good, I will do a timed fast 2 mile run afterward to get an idea of where I stand pace-wise (walking for 30 seconds every 3 or 5 minutes if necessary). It should also simulate running at the end of a hard race. If the knees are not feeling excellent, skip run.
Tuesday - Fast 2 mile run (walking for 30 sec. every 3 or 5 minutes if necessary) if I didn't run Monday. Otherwise rest.
Wednesday - Whole-body weights followed by intervals on bike.
Thursday - C25K run/walk easy pace. If knees are feeling good, do speed intervals instead. It's Girls' Night, though, so I may end up taking this evening off. If so, push run to Friday.
Friday - Whole-body weights, run if I didn't run Thursday.
Saturday - Simulated race using equipment I plan to use race day. Emphasis will be on the bike ride - Brief swim, T1, 10-14 mile bike ride, T2, brief run. Practice using sports drink on the bike. Also practice changing a flat tire after the ride in case I screw something up.
Sunday - Rest
Equipment-wise, I don't think I will need anything for the race other than what I have now. I will wear a swim suit underneath everything. I'll add shorts and a tank top during T1. I'll wear sunglasses for the bike but not for the run. May add a hat for the run. I'd ideally like to use only sports drinks during the bike so I won't have to deal with packaging, digestion, or getting nutrition during T2. I should have something available at T2, though, just in case I don't use the drink on the bike. I'm pretty sure I will need some sort of fuel between the bike and run.
T1: Pull off goggles and cap, pat down dry including feet, shorts on, top on, socks on, shoes on, sunglasses on, helmet on, go.
T2: Rack bike, helmet off, sunglasses off, hat on?, nutrition?, go.
Saturday, July 18, 2009
3 frozen, peeled bananas cut into chunks
Place chunks of banana into food processor.
Blend for several minutes, stopping to scrape occasionally.
Once the mixture is fully blended and has taken on a soft, fluffy texture, serve!
Add chocolate sauce :) or other toppings as you like. Next time I'll try sliced strawberries. Place leftover mixture in the fridge temporarily while serving to avoid "melting."
This is so simple yet such a nice, nutritious, 100% natural, lactose-free treat for a warm summer day. It's something you can feel good about feeding to the kiddos. This recipe makes enough for about 3 of these bowls:
Thursday, July 16, 2009
Running Through The Ages
You have a high capacity for work and recovery, but you will also discover that life is demanding and can get in the way of training.By Dimity McDowell
Inherently stronger and faster than a teenager, you likely run because you love it--and you're good at it. Not because one of your teammates is cute, which is why Nick Symmonds, 24, a world-class 800-speedster in Eugene, Oregon, got started. "People typically race their best from their early 20s to their early 30s, when they have a high capacity for work and for recovery," says coach Greg McMillan. Still, challenges can emerge: Graduation can send athletes into a tailspin, as former Harvard steeplechase star Rosalinda Castaneda discovered. She moved to San Francisco and started working as a blood-transfusion specialist to prepare for med school. "My hours were all over the place, and I couldn't train consistently," says the 24-year-old. "It was a shock to my body, which was used to running on a set schedule for eight years."
You're on top of the physiological world. Around age 24, not only are your bones as dense as they'll get, but you're as muscular as you'll ever be (having attained the maximum number of fibers per muscle). Enjoy it--and shed your shirt during workouts without a second thought--because in your 30s, you'll start to lose muscle mass (about four percent per decade). "Age-related muscle loss is obligatory and can't be stopped with exercise, but it can be slowed," says exercise scientist Steven Hawkins, Ph.D. "Runners also start with a higher level of muscle quality than sedentary people, so there's a much longer way to fall." You can impress competitors with a killer kick at the end of a 5-K--even if you haven't been doing speedwork. Your fast-twitch muscle fibers, used for quick bursts, are most plentiful in your 20s, and yourVO2 max is also at its peak. Even though both will decline, runners have a massive advantage because our baselines are so much higher than the average person's. "A fit 70-year-old has the same capacity to move oxygen around the body as an unfit 40-year-old," says internist and longevity expert Walter Bortz, M.D.
You may start to feel twinges in your knees toward the end of your 20s. Cartilage, the gel-like, shock-absorbing substance that lines the ends of your bones, can become frayed as your 30th birthday looms. Adding insult to injury, chondrocytes, the cartilage cells in charge of repair, also decrease in number with age. You'll likely do some self-inflicted damage before you figure out how to balance the demands of real life with running. "Young, unsupervised athletes usually don't get enough sleep, hydration, or adequate nutrition," says Bradley Young, Ph.D., sports psychologist in the school of human kinetics at the University of Ottawa. "At some point, usually the fourth or fifth year out of college, you realize that you can't stay up until 2 a.m. and belt out an eight-mile tempo run the next morning. You eventually learn to self-regulate--or you become a post-university running casualty."
Your most important training tool this decade? Self-control. Cardiovascularly, you're a rock star, but your musculoskeletal system can't always keep up with your heart and your lungs. "The demands and impact of running are too intense on your joints and muscles to complete tough workout after tough workout without getting injured," says McMillan, who recommends you take at least one easy day between hard runs and incorporate no-impact cross-training activities into your routine.
"Runners in their 20s tend to either eat poorly or eat just to get by; they don't make the connection between food and performance," says Lisa Dorfman, R.D., a sports nutritionist in Miami. When you're running, you want your body to tap into easily accessible carbs for fuel, not drain your protein stores. "Not only does protein aid in muscle repair, it also contributes to your immune system, the upkeep of your hair and skin, managing your hormones and water balance." So what you eat before, during, and after a run should all be part of your training plan. Before any run that's going to exceed an hour, eat about 40 grams of carbs (one cup of sports drink and half a banana or energy bar). If you're going longer than 90 minutes, restock your carbs every hour with 16 ounces of energy drink or with a gel and water. And within 60 minutes of finishing your run, jump-start your recovery with a carb-and-protein snack (chocolate milk and a bagel, or a smoothie).
The runner pictured above is Nick Symmonds 24 Eugene, Oregon
Running since: age 13
Résumé: Seven-time NCAA Division III champion, 800 and 1500 meters; 800 meters in 1:44.54 (at 23); indoor mile in 3:56 (at 23)
What I've learned: "Last year, I traveled and raced too much. I was exhausted and couldn't perform well. It showed me what is too much for my body. This year, my season will be less ambitious so I can be my best when it counts."
What works for me: "I never lost an 800-meter race in college. After graduation, I dropped my PR by almost three seconds. I attribute it to better competition. If somebody is in front of me, I can easily find an extra gear."
Go back to Running Through the Ages main page.
Wednesday, July 15, 2009
I'm really pleased with the cut and construction of this suit. The material is a polyester mix and the seams seem solid. The legs aren't cut extremely high as some suits are, it fits nicely around the mid-section, nicely around the back and butt (no wedgies), and flatters what boobage I have. One thing I will note is that the sizing is a little small as is often the case with racing suits. According to their sizing chart, I should be wearing a 30 or 32, but I ordered a 34 and it just fits (which is good, it will stretch out over time). I wouldn't go any smaller.
I haven't had a Dolfin suit before but I'm happy with it so far. Especially for less than $30! We'll just have to see how it performs in the pool.
Excuse the tiredness...this is after work and a trip to the gym.
1 cup organic skim milk
several handfuls of fresh spinach
1 or 2 large spoonfuls of natural peanut butter
1/2 scoop of vanilla protein powder (sometimes I skip this)
several ice cubes
Combine & blend.
Pre-blend (and pre-protein powder and ice cubes)