I know that's what your thinking...but not me!
I did my run today at the beach in a sports bra and shorts! I do not miss the German winter at all!
I am getting over my 4th cold in 6 months, so I am thinking I may have allergies here. Very annoying, but still worth it for the weather. I ran through my sniffles, anyway. I pushed off my speed work until today, hoping I felt better. Well, who could feel bad at the beach? So, I ran hard. I did 6 miles total, with a fast 5. I will take the next 2 days off from running so I am fully rested for my long run of 16 miles on Saturday.
I have been really bored in the gym lately and so I have slacked off. I was doing a pretty good circuit prior to the OBX race, but I had a different focus. This is technically off season, although my marathon in only 13 weeks away. I have always done a pretty good job of training myself, but I am bored and to be honest, I work hard to plan my training for running and I am just not enthused enough these days to plan my gym time. It probably has something to do with the gym itself. It is a fabulous gym, but the people are not very social. I don't need a conversation, but when you recognize the same people over and over at the same time, most people start to acknowledge each other. The guys seem fine, but the women are quite cool. Blah, blah, blah. So, I scheduled a session with a trainer for this Friday. That will be fun. I have watched her for some time and I like the way she trains. She does lots of functional training and circuit work. I will let her think for me. I will let you know how it goes.
Wednesday, December 12, 2007
Tuesday, December 11, 2007
I want to be the one in control.....
Do you remember that Janet Jackson song from a million years ago? Control. I didn't really like it then, and don't really like it now - but as I read our entries lately, I find myself humming it. We are girls taking control big time (well, you guys are already there - I'm finding my way!)
V's story about bringing food to the parents house made me remember one of my all-time fav stories... when I first started caring about what I put in my mouth - in preparation for a visit to my parents, I asked what they were making for dinner. The reply: "it's healthy - we are having potato gnocchi baked with tomato sauce, heavy cream, mozzarella cheese and parmesan cheese. Served with bread." um. delicious yes. healthy no.
I'm going to employ a lot of the tricks mentioned here to make it through the holidays. First off - V, I made the muffins yesterday - only I didn't have spice cake mix at my grocery store, so I used low sugar yellow cake mix. Also, I don't have a muffin pan (I live like an animal in a 500 square foot apartment in NYC - no room for muffin pans!) s0 I made it in a loaf pan. It needed to bake a long time - but, it's very, very, very good! And, four points for one serving (in weight watchers speak). Speaking of, I had my first weigh in last night for Weight Watchers - and I'm down three pounds. On my way!
So, this year, I'm kinda rethinking holiday traditions - I usually make poppy seed bread - that's literally 2 cups of sugar, 1 cup of oil and it goes down hill from there.... I'm not doing it this year. Even if somehow I found the will power to ignore it - why should I do that to other people I care about (even the people at work I don't much care about don't deserve all that cholesterol).
I'm going to eat some christmas cookies with my nephews - but I'm not going to eat so many that they all start to taste the same and it's less about enjoying a treat and more like I'm in training for a cookie eating contest.
I'm going to plan out my workouts - figuring out the gym schedules and when I'm going to do what. My training is not going to slip because it's the holidays.
And, I'm going to think about how good I feel - right now - and also how good I will feel - once I've been doing this for a few months. That's going to be always present in my mind.
Ending with a question - do you guys mostly work out in the morning? At lunch? What's your schedule? And, is there any benefit to doing it at a certain time during the day?
V's story about bringing food to the parents house made me remember one of my all-time fav stories... when I first started caring about what I put in my mouth - in preparation for a visit to my parents, I asked what they were making for dinner. The reply: "it's healthy - we are having potato gnocchi baked with tomato sauce, heavy cream, mozzarella cheese and parmesan cheese. Served with bread." um. delicious yes. healthy no.
I'm going to employ a lot of the tricks mentioned here to make it through the holidays. First off - V, I made the muffins yesterday - only I didn't have spice cake mix at my grocery store, so I used low sugar yellow cake mix. Also, I don't have a muffin pan (I live like an animal in a 500 square foot apartment in NYC - no room for muffin pans!) s0 I made it in a loaf pan. It needed to bake a long time - but, it's very, very, very good! And, four points for one serving (in weight watchers speak). Speaking of, I had my first weigh in last night for Weight Watchers - and I'm down three pounds. On my way!
So, this year, I'm kinda rethinking holiday traditions - I usually make poppy seed bread - that's literally 2 cups of sugar, 1 cup of oil and it goes down hill from there.... I'm not doing it this year. Even if somehow I found the will power to ignore it - why should I do that to other people I care about (even the people at work I don't much care about don't deserve all that cholesterol).
I'm going to eat some christmas cookies with my nephews - but I'm not going to eat so many that they all start to taste the same and it's less about enjoying a treat and more like I'm in training for a cookie eating contest.
I'm going to plan out my workouts - figuring out the gym schedules and when I'm going to do what. My training is not going to slip because it's the holidays.
And, I'm going to think about how good I feel - right now - and also how good I will feel - once I've been doing this for a few months. That's going to be always present in my mind.
Ending with a question - do you guys mostly work out in the morning? At lunch? What's your schedule? And, is there any benefit to doing it at a certain time during the day?
Sunday, December 9, 2007
Shorts and a Tank Top!
Yesterday I did my long run of 14 miles in shorts and a tank top! It was December 8th and 70 degrees. We'll have another week like this and then it is supposed to cool off. Maybe I can get next week's 16 done before the drop.
On another note, I think Rachel brought up the challenges of sticking to your food plans, the holidays and visiting family. We were challenged by this for years. Family loves us and didn't want to sabotage our efforts, but they just didn't get it. These days, most of our family accepts us. Many are excited when we visit because they know they will eat better as well. Here are some of the ways we made this easier:
We travel with food. Even if we are just going to soccer, we bring a cooler of snacks.
We go shopping for food when we arrive at a relative's house. We tell them we want to contribute to the food bill.
I offer to cook several meals. If we are just visiting for dinner or snacks, I offer to bring something, so we know that there is at least one thing on the table we can really eat.
We have a bite of this and that, but rely on the imported food.
We have a fitness plan before we arrive and we always take our running shoes. Even in Vermont, we are able to work out as visitors at the local gym.
I changed our food in 2000 when I really started to run. I was 35 and Pete was 38. He was finding it much harder to keep the weight off. I enjoy cooking, so it was a challenge to remake recipes to taste good, but also manage to be healthy. Pete also has a sweet tooth and needs something sweet so as not to feel deprived. I came up with lots of great food. He lost 25 pounds and we both lost body fat. Then, I started racing and had to learn to be even more diligent to eat to train.
Sometime around 2002, I explained to both moms that if we had a medical condition that restricted out food (like diabetes), they would immediately accommodate our issues, right? Of course! Well, guess what? We do have a medical condition that requires us to monitor our food. It is our overall health and desire to prevent those issues that we know are a direct link to excess and an unhealthy diet. Preventative living is not something we do well in this country.
These days it is much easier. Pete's side of the family is very overweight. They didn't start out like that. They were young, active, big (as if football) men. Now, Pete is the only one that is in shape. Now that we are all well over 40, they are not only concerned with weight but a myriad of health issues. So, they are intrigued with our ability to stay fit. In addition, they have all eaten "my" food and loved it. Most of the time, they don't even know that I have changed anything. Several of you have eaten at my house and most of what I have fed you was very healthy. I am still entertaining with flank steak.
Here is our new favorite snack. There is a bit of sugar, but all in all, it is not bad and absolutely delicious.
Pumpkin Muffins
One regular size can of pumpkin (not pie filling)
One box of Cake Mix in Spice Cake or Carrot
Raisins
Walnuts
Mix the can of pumpkin with the dry cake mix. Do not add any other ingredients. Mix in raisins and walnuts. It will be thick. Bake at 400 degrees for about 15-20 minutes. Watch closely after 15 minutes. Store in a plastic bag with a piece of bread to maintain moistness. These are very easy and they go quickly around here.
On another note, I think Rachel brought up the challenges of sticking to your food plans, the holidays and visiting family. We were challenged by this for years. Family loves us and didn't want to sabotage our efforts, but they just didn't get it. These days, most of our family accepts us. Many are excited when we visit because they know they will eat better as well. Here are some of the ways we made this easier:
We travel with food. Even if we are just going to soccer, we bring a cooler of snacks.
We go shopping for food when we arrive at a relative's house. We tell them we want to contribute to the food bill.
I offer to cook several meals. If we are just visiting for dinner or snacks, I offer to bring something, so we know that there is at least one thing on the table we can really eat.
We have a bite of this and that, but rely on the imported food.
We have a fitness plan before we arrive and we always take our running shoes. Even in Vermont, we are able to work out as visitors at the local gym.
I changed our food in 2000 when I really started to run. I was 35 and Pete was 38. He was finding it much harder to keep the weight off. I enjoy cooking, so it was a challenge to remake recipes to taste good, but also manage to be healthy. Pete also has a sweet tooth and needs something sweet so as not to feel deprived. I came up with lots of great food. He lost 25 pounds and we both lost body fat. Then, I started racing and had to learn to be even more diligent to eat to train.
Sometime around 2002, I explained to both moms that if we had a medical condition that restricted out food (like diabetes), they would immediately accommodate our issues, right? Of course! Well, guess what? We do have a medical condition that requires us to monitor our food. It is our overall health and desire to prevent those issues that we know are a direct link to excess and an unhealthy diet. Preventative living is not something we do well in this country.
These days it is much easier. Pete's side of the family is very overweight. They didn't start out like that. They were young, active, big (as if football) men. Now, Pete is the only one that is in shape. Now that we are all well over 40, they are not only concerned with weight but a myriad of health issues. So, they are intrigued with our ability to stay fit. In addition, they have all eaten "my" food and loved it. Most of the time, they don't even know that I have changed anything. Several of you have eaten at my house and most of what I have fed you was very healthy. I am still entertaining with flank steak.
Here is our new favorite snack. There is a bit of sugar, but all in all, it is not bad and absolutely delicious.
Pumpkin Muffins
One regular size can of pumpkin (not pie filling)
One box of Cake Mix in Spice Cake or Carrot
Raisins
Walnuts
Mix the can of pumpkin with the dry cake mix. Do not add any other ingredients. Mix in raisins and walnuts. It will be thick. Bake at 400 degrees for about 15-20 minutes. Watch closely after 15 minutes. Store in a plastic bag with a piece of bread to maintain moistness. These are very easy and they go quickly around here.
Saturday, December 8, 2007
Holiday Diet Tips
(Sorry, couldn't resist this one. Note to self, "what not to do, what not to do, what not to do...")
1. Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact, if you see carrots, leave immediately. Go next door, where they're serving rum balls.
2. Drink as much eggnog as you can. And quickly. Like fine single-malt scotch, it's rare. In fact, it's even rarer than single-malt scotch. You can't find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnog-alcoholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later than you think. It's Christmas!
3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy . Eat the volcano. Repeat.
4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.
5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other people's food for free. Lots of it. Hello?
6. Under no circumstances should you exercise between now and New Year's. You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.
7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. If you leave them behind, you're never going to see them again.
8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?
9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards.
10. One final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Re-read tips; start over, but hurry, January is just around the corner.
Remember this motto to live by:"Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, chocolate in one hand, martini in the other, body thoroughly used up, totally worn out and screaming "WOO HOO what a ride!"Have a great holiday season and a Merry Christmas!
1. Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact, if you see carrots, leave immediately. Go next door, where they're serving rum balls.
2. Drink as much eggnog as you can. And quickly. Like fine single-malt scotch, it's rare. In fact, it's even rarer than single-malt scotch. You can't find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnog-alcoholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later than you think. It's Christmas!
3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy . Eat the volcano. Repeat.
4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.
5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other people's food for free. Lots of it. Hello?
6. Under no circumstances should you exercise between now and New Year's. You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.
7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. If you leave them behind, you're never going to see them again.
8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?
9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards.
10. One final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Re-read tips; start over, but hurry, January is just around the corner.
Remember this motto to live by:"Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, chocolate in one hand, martini in the other, body thoroughly used up, totally worn out and screaming "WOO HOO what a ride!"Have a great holiday season and a Merry Christmas!
Thursday, December 6, 2007
Rowing Workout
For all you cross-trainers and die-hards. One of the trainers at the gym offered to write up a rowing workout for me, sure sounds good.... I think he's out of his flipping mind. He asked me how it was coming? I told him it was going to take a little while to work up to that level, but that I was flattered that he thought I was in such good shape (he said it was on the level of a professional athlete... doesn't really make me feel better).
Here it is and my hats off to anyone who can do this. (He wrote it up to improve my Vo2max.)
Rep 1 -2 minute row @ sub 2m 00s / 500m pace
30 sec recovery
Rep 2 - 3 minute row @ sub 2m 05s / 500m pace
60 sec recovery
Rep 3 - 3 minute row @ sub 2m 08s / 500m pace
60 sec recovery
Rep 4 - 3 minute row @ sub 2m 10s / 500m pace
60 sec recovery
Rep 5 - 10 inclusive - 30 sec rows @ sub 1m 45s / 500m pace
30 seconds recovery between reps
Rep 6 -20 inclusive - 10s row @ sub 1m 40s / 500m pace
15 second rest between reps
I am pretty sure God didn't have this in mind when he created me because I am pretty sure I can't mechanically row that fast (seriously sub 1m40s?!?!?!), can you?
Here it is and my hats off to anyone who can do this. (He wrote it up to improve my Vo2max.)
Rep 1 -2 minute row @ sub 2m 00s / 500m pace
30 sec recovery
Rep 2 - 3 minute row @ sub 2m 05s / 500m pace
60 sec recovery
Rep 3 - 3 minute row @ sub 2m 08s / 500m pace
60 sec recovery
Rep 4 - 3 minute row @ sub 2m 10s / 500m pace
60 sec recovery
Rep 5 - 10 inclusive - 30 sec rows @ sub 1m 45s / 500m pace
30 seconds recovery between reps
Rep 6 -20 inclusive - 10s row @ sub 1m 40s / 500m pace
15 second rest between reps
I am pretty sure God didn't have this in mind when he created me because I am pretty sure I can't mechanically row that fast (seriously sub 1m40s?!?!?!), can you?
Swimming update
I had my last swim lesson of the year last night. I'm going to take a four week break - and practice all I've learned so far and then start up again after the holidays with my instructor. Last night was good - no flippers - no assistive equipment of any kind actually - it was just me swimming. I still struggle with the breathing - and get water up my nose fairly regularly - but, I'm getting better. The fear's subsiding.
I thought I knew everything about swimming except the breathing bit (a fairly major bit!!) - but, I had no idea. The kick - not supposed to be with your feet - but with your thighs... The head - supposed to be almost completely submerged in the water - so that it pushes your feet up towards the surface. Probably my favorite part of swim class was my 17 year old male instructor saying repeatedly "you've got to push your chest down" - very hard for me... what can I say... I'm very buoyant!! But, finally mastered that too.
It's been really challenging - learning to swim. But, it's kinda cool to see how far I've come in four weeks - and to see how excited my little instructor is to see me through to the Triathlon.
And, I feel like I've really earned my "off" day today.... I'm tired. But, I'm already seeing a change in my legs. And, it seems to be helping with the calf - all the swimming and biking. It feels better. Don't worry - I'm stretching big time!
I'm looking forward to getting Angie's heart rate monitor - I told her she should have just wrapped it up as my christmas gift - I never would have known! I'm anxious to play with it and see where I am...
And, finally, thanks to everyone on the nutrition advice. I am following all your advice - and knowing me (the Army brat) - I know I need a regimented approach to this. So, I decided to sign up for weight watchers. When I lost the bulk of my weight - I did it on their program. Now I just want to drop another 15 or so.... though, FYI, weight watchers says I should be 140... I think the only time I was 140, I was twelve and even then, it was like for ten minutes. I'm aiming for 150.
Stay warm people - it's below 30 in NYC!!!
I thought I knew everything about swimming except the breathing bit (a fairly major bit!!) - but, I had no idea. The kick - not supposed to be with your feet - but with your thighs... The head - supposed to be almost completely submerged in the water - so that it pushes your feet up towards the surface. Probably my favorite part of swim class was my 17 year old male instructor saying repeatedly "you've got to push your chest down" - very hard for me... what can I say... I'm very buoyant!! But, finally mastered that too.
It's been really challenging - learning to swim. But, it's kinda cool to see how far I've come in four weeks - and to see how excited my little instructor is to see me through to the Triathlon.
And, I feel like I've really earned my "off" day today.... I'm tired. But, I'm already seeing a change in my legs. And, it seems to be helping with the calf - all the swimming and biking. It feels better. Don't worry - I'm stretching big time!
I'm looking forward to getting Angie's heart rate monitor - I told her she should have just wrapped it up as my christmas gift - I never would have known! I'm anxious to play with it and see where I am...
And, finally, thanks to everyone on the nutrition advice. I am following all your advice - and knowing me (the Army brat) - I know I need a regimented approach to this. So, I decided to sign up for weight watchers. When I lost the bulk of my weight - I did it on their program. Now I just want to drop another 15 or so.... though, FYI, weight watchers says I should be 140... I think the only time I was 140, I was twelve and even then, it was like for ten minutes. I'm aiming for 150.
Stay warm people - it's below 30 in NYC!!!
Wednesday, December 5, 2007
I'm Back
In case you missed me, I was in North Carolina for a few days visiting universities with Ian. I am still having a hard time realizing that he is old enough to start planning his exit from my house. We saw Duke, UNC Pembroke, and UNC Wilmington. Duke was our favorite, by far with Wilmington as a great alternative. Anyway...
You guys have been quite chatty. I have not run in several days, but I have driven a car for 13 and 1/2 hours over 2 and a half days. I took a little break after the Turkey Trot. I didn't stop running; I just slowed down. I am such a numbers freak that I can get caught up with my pace and I start competing with myself. If I can do one mile at this speed, then let's see if I can do the next one faster. I know it is not really healthy, but... So, now I am trying to use my neurosis in a different way. When I run my base miles, I play with the numbers on my heart rate screen. I try to keep my heart rate in the mid 140's. Then it is fun to see the download of my Garmin to see what my pace was. So, let's see you guys have mentioned several things to comment on.
Heart Rate Monitors: I have always used Polar until I got my Garmin 305.
https://buy.garmin.com/shop/shop.do?cID=142&pID=349
Cathy, for a triathlete, you would love this thing. It is a GPS with heart rate monitor that tells you pace, distance, time, heart rate and so much more. You can switch between sports, so you have different settings and measurements for biking versus running. And, it manages multiple sports. I love being able to go off road or on a new run and know how far I have gone. The map is helpful if you get lost. Mostly, I like having everything in one place and all my number and info tracked together. It is a bit big on my wrist and I had to snip the stitches on the heart rate strap and re do them so that it fit me. (so many of these gadgets are made for men. It pisses me off, like girls don't train hard and like serious training tools? But, that's another post). Nonetheless, if something happened to mine, I would have another one today. It is expensive, but I have trained with mine for years now.
This is my first Garmin and Pete uses it now. It doesn't have a heart rate monitor, but it will switch between running and cycling. It doesn't download or track your workouts to your computer, but it saves them for about 2 years worth. By the way, I love the virtual running partner, but I drive myself crazy trying to beat him.
https://buy.garmin.com/shop/shop.do?cID=142&pID=231
This Christmas he has asked for this new version. It is much more reasonable and seems to meet most needs. See what you think.
http://www.bestbuy.com/site/olspage.jsp?skuId=8539209&type=product&id=1188559780846
There are several versions in between the 3 that I posted. Whatever you choose, I absolutely concur with advise you been given about incorporating heart rate training into your workouts. If you need help with determining your resting and your max heart rate, just let us know.
E, I am so glad you are walking again. I think the treadmill is a fabulous idea. I also think Rachel has a good advise with yoga or pilates. I really wanted to start a yoga class this year, since I am so rigid the thought of touching my toes scares me:) Unfortunately, the one they offer at my gym is not convenient and I am worthless when it comes to working out at home. Maybe they will change the schedule this winter.
Diet: Wow, this is a really big topic. I love Dr Oz and Tosca Reno. I also like Dr Liz Applegate and her books on eating for athletes:
Eat Smart, Play Hard: Customized Food Plans for Sport and Fitness Pursuits
Encyclopedia of Sports and Fitness Nutrition
Power Foods: High Performance Nutrition for High Performance People
I eat fairly clean with some cheating built in. That said, I have been eating like this for so long that most people would not consider many of my cheats to be cheats. Like Rachel, most of my food is from the natural source and I really limit my sugar (especially if I want to tighten up). I don't worry as much about my fat because I run so many miles and most athletes really need their fats as long as they are good fats (olive oil, nuts, etc). Potatoes and bread are my downfall. I have them, but I limit them. I am also at a good weight and composition, so I am not as strict when just maintaining and not racing.
There is a lot of info out there. Let us know what you need. It can get overwhelming. Remember, eating healthy is a part of being an athlete and you need to do that 90% of the time. But just like anything else we have discussed, be reasonable in your expectations. I don't have an "off season" with my food, but I do ebb and flow, just like my training. I want to be able to enjoy food (and unlike E, I really enjoy food), enjoy the season, but also be able to eat to train. I really enjoyed eating out with my son these past few days, but today, I am back to the miles and it will be grilled chicken, whole grain rice and veggies for dinner.
Sorry it was so long. I am off to run!
You guys have been quite chatty. I have not run in several days, but I have driven a car for 13 and 1/2 hours over 2 and a half days. I took a little break after the Turkey Trot. I didn't stop running; I just slowed down. I am such a numbers freak that I can get caught up with my pace and I start competing with myself. If I can do one mile at this speed, then let's see if I can do the next one faster. I know it is not really healthy, but... So, now I am trying to use my neurosis in a different way. When I run my base miles, I play with the numbers on my heart rate screen. I try to keep my heart rate in the mid 140's. Then it is fun to see the download of my Garmin to see what my pace was. So, let's see you guys have mentioned several things to comment on.
Heart Rate Monitors: I have always used Polar until I got my Garmin 305.
https://buy.garmin.com/shop/shop.do?cID=142&pID=349
Cathy, for a triathlete, you would love this thing. It is a GPS with heart rate monitor that tells you pace, distance, time, heart rate and so much more. You can switch between sports, so you have different settings and measurements for biking versus running. And, it manages multiple sports. I love being able to go off road or on a new run and know how far I have gone. The map is helpful if you get lost. Mostly, I like having everything in one place and all my number and info tracked together. It is a bit big on my wrist and I had to snip the stitches on the heart rate strap and re do them so that it fit me. (so many of these gadgets are made for men. It pisses me off, like girls don't train hard and like serious training tools? But, that's another post). Nonetheless, if something happened to mine, I would have another one today. It is expensive, but I have trained with mine for years now.
This is my first Garmin and Pete uses it now. It doesn't have a heart rate monitor, but it will switch between running and cycling. It doesn't download or track your workouts to your computer, but it saves them for about 2 years worth. By the way, I love the virtual running partner, but I drive myself crazy trying to beat him.
https://buy.garmin.com/shop/shop.do?cID=142&pID=231
This Christmas he has asked for this new version. It is much more reasonable and seems to meet most needs. See what you think.
http://www.bestbuy.com/site/olspage.jsp?skuId=8539209&type=product&id=1188559780846
There are several versions in between the 3 that I posted. Whatever you choose, I absolutely concur with advise you been given about incorporating heart rate training into your workouts. If you need help with determining your resting and your max heart rate, just let us know.
E, I am so glad you are walking again. I think the treadmill is a fabulous idea. I also think Rachel has a good advise with yoga or pilates. I really wanted to start a yoga class this year, since I am so rigid the thought of touching my toes scares me:) Unfortunately, the one they offer at my gym is not convenient and I am worthless when it comes to working out at home. Maybe they will change the schedule this winter.
Diet: Wow, this is a really big topic. I love Dr Oz and Tosca Reno. I also like Dr Liz Applegate and her books on eating for athletes:
Eat Smart, Play Hard: Customized Food Plans for Sport and Fitness Pursuits
Encyclopedia of Sports and Fitness Nutrition
Power Foods: High Performance Nutrition for High Performance People
I eat fairly clean with some cheating built in. That said, I have been eating like this for so long that most people would not consider many of my cheats to be cheats. Like Rachel, most of my food is from the natural source and I really limit my sugar (especially if I want to tighten up). I don't worry as much about my fat because I run so many miles and most athletes really need their fats as long as they are good fats (olive oil, nuts, etc). Potatoes and bread are my downfall. I have them, but I limit them. I am also at a good weight and composition, so I am not as strict when just maintaining and not racing.
There is a lot of info out there. Let us know what you need. It can get overwhelming. Remember, eating healthy is a part of being an athlete and you need to do that 90% of the time. But just like anything else we have discussed, be reasonable in your expectations. I don't have an "off season" with my food, but I do ebb and flow, just like my training. I want to be able to enjoy food (and unlike E, I really enjoy food), enjoy the season, but also be able to eat to train. I really enjoyed eating out with my son these past few days, but today, I am back to the miles and it will be grilled chicken, whole grain rice and veggies for dinner.
Sorry it was so long. I am off to run!
Monday, December 3, 2007
My (early) New Year's Resolution
My Runner's World magazine came in the mail today. I groaned out loud as I looked at the cover. The last thing I need to see is some chick with rock-hard abs as I'm lamenting the loss of my own. Her lean arms just reminded me of how chunky mine feel. At least I have boobs--just retired my B cups for the next year!
So I started thinking, "I wonder if I can suspend my subscription until I'm back to running?" For my own self-esteem. But as I started reading through it, I got a better idea. I'm going to start a running file. I'm going to tear out articles that talk about stuff I want to do, stuff I might need to know in the future, and stuff that I should be doing. Food, exercise, stretching, etc. I started with two articles from this month: the one about how to tie your shoes if they're bothering you and the one about how to cook different kinds of squash. So that's part of my resolution. I guess it's not so much a resolution as a project.
Secondly, I'm getting back to walking. I've taken some time off and I still have days when my hips really bother me, but I know I need to get back in the habit. I'm going to change my route though. Instead of walking around the golf course, I'm going to go to the gym and get on the treadmill. I'm hoping the softer surface and no hills or wind will be easier on my joints.
And have you seen this one? Her feet are backwards and not only does she walk fine, but "she can outrun anyone she knows". I have no excuses now....
Cathy--I also am looking for a heart rate monitor. Actually, I asked Santa for it, so hopefully he knows what the heck he's looking for and doesn't just get the cheapest one out there. Did you read the article in Runner's World about the double amputee who did the IronMan? Now that's inspiration.
About the VO2 max (your body's ability to use oxygen)--go to a gym and get on a treadmill that has a heart rate monitor on it. There should be a setting that will let you measure your VO2 max (also known as aerobic capacity). The one I used called it a fitness test.
The average is 30-50 and from what I've read, it's mostly inherited. You can improve it a little though. Mine was 36.2 after I'd been running short distances for a few months, and my goal was to improve on that, but I never got back to check it. I'd be scared to see what it is now!
Rachel--I remember feeling the same as you, although I didn't notice it until after New Year's. Who are all these people in my gym?? Doesn't she know that this is my treadmill from 8:30-9:30? I tried not to be too critical since at least they were in the gym, but there were times I really wished there was a punch card system at the gym and those of us who had logged consistent visits through the year got treadmill priority. Kind of like at church when all the C & E parishioners show up early and get seats, while those of us who showed up all year are standing in the back.
Thankfully, I didn't gain over the holidays. In fact, my dr gained 3 more lbs than I did! Hee hee! Now I just have to get through Christmas without breaking the scale....
So I started thinking, "I wonder if I can suspend my subscription until I'm back to running?" For my own self-esteem. But as I started reading through it, I got a better idea. I'm going to start a running file. I'm going to tear out articles that talk about stuff I want to do, stuff I might need to know in the future, and stuff that I should be doing. Food, exercise, stretching, etc. I started with two articles from this month: the one about how to tie your shoes if they're bothering you and the one about how to cook different kinds of squash. So that's part of my resolution. I guess it's not so much a resolution as a project.
Secondly, I'm getting back to walking. I've taken some time off and I still have days when my hips really bother me, but I know I need to get back in the habit. I'm going to change my route though. Instead of walking around the golf course, I'm going to go to the gym and get on the treadmill. I'm hoping the softer surface and no hills or wind will be easier on my joints.
And have you seen this one? Her feet are backwards and not only does she walk fine, but "she can outrun anyone she knows". I have no excuses now....
Cathy--I also am looking for a heart rate monitor. Actually, I asked Santa for it, so hopefully he knows what the heck he's looking for and doesn't just get the cheapest one out there. Did you read the article in Runner's World about the double amputee who did the IronMan? Now that's inspiration.
About the VO2 max (your body's ability to use oxygen)--go to a gym and get on a treadmill that has a heart rate monitor on it. There should be a setting that will let you measure your VO2 max (also known as aerobic capacity). The one I used called it a fitness test.
The average is 30-50 and from what I've read, it's mostly inherited. You can improve it a little though. Mine was 36.2 after I'd been running short distances for a few months, and my goal was to improve on that, but I never got back to check it. I'd be scared to see what it is now!
Rachel--I remember feeling the same as you, although I didn't notice it until after New Year's. Who are all these people in my gym?? Doesn't she know that this is my treadmill from 8:30-9:30? I tried not to be too critical since at least they were in the gym, but there were times I really wished there was a punch card system at the gym and those of us who had logged consistent visits through the year got treadmill priority. Kind of like at church when all the C & E parishioners show up early and get seats, while those of us who showed up all year are standing in the back.
Thankfully, I didn't gain over the holidays. In fact, my dr gained 3 more lbs than I did! Hee hee! Now I just have to get through Christmas without breaking the scale....
The Holiday Rush
I am used to the crazy busy gym after the new year, but where did all these people come from? It's great that they are not taking their seven pounds sitting down (the average weight gain between Thanksgiving and New Years), but seriously can you please get off my machine? I wish I was kidding but I'm not. All those people drive me crazy (that's why I have my Christmas shopping done in August every year). The only thing I can do is wait it out.
Since we are on the topic of the Christmas and weight gain, here are my favorite books that I am giving out for Christmas (actually my favorite book is my workout log, the "Ultimate Workout Log" by Suzanne Schlosberg, but I am already done shopping so they will come next year).
Dr Oz (often featured on Oprah) is great for people who eating healthy and exercising isn't in their vocab or lifestyle and they 'just don't get it' on why you need to take care of yourself. The Eat Clean books are great for anyone who strives for a healthy lifestyle and eating habits. Written by Tosca, a former fatty turned fitness model who (featured monthly in Oxygen) amplifies you are what you eat (80% diet, 20% working out).
Since we are on the topic of the Christmas and weight gain, here are my favorite books that I am giving out for Christmas (actually my favorite book is my workout log, the "Ultimate Workout Log" by Suzanne Schlosberg, but I am already done shopping so they will come next year).
Dr Oz (often featured on Oprah) is great for people who eating healthy and exercising isn't in their vocab or lifestyle and they 'just don't get it' on why you need to take care of yourself. The Eat Clean books are great for anyone who strives for a healthy lifestyle and eating habits. Written by Tosca, a former fatty turned fitness model who (featured monthly in Oxygen) amplifies you are what you eat (80% diet, 20% working out).
Met a real, live triathlete this weekend...
Wow. Ok. So, triathletes.... intense, maybe even a little arrogant... somehow it's different than runners I've met (and the runner I am). This guy has done four Iron Mans. Can you imagine? I think something like that changes you entirely. How can you not be a little obnoxious when you can stare down 140 miles in three disciplines and beat it in 9 hours? Talking to this dude - who's also doing the NYC Tri - was humbling, interesting and insightful.
I had made the mistake of watching a telecast of the Kona Ironman Triathlon on Saturday. The swim start was terrifying. There were broken jaws. Black eyes. People swimming over other people. I asked the guy if that's true for all Tris. It is - everyone's scrambling to get to the front. He said it's important for me to stay at the back of my wave to avoid getting kicked. That was helpful tidbit number 1.
Helpful tidbit number 2 is that I really need to get a heart rate monitor to measure my VO something or rather. V- any advice on this? Or do any of you guys use this tool? He said that for now, as I'm building my base with the Winter training program, it's fine not to use it, but as we get into the Spring training - I'm going to need it.
I came away from the conversation scared, honestly. But, also really really excited to join this fraternity. It's a huge time commitment. I started training last week and it's five days a week - running, cycling, swimming and lifting weights. It's a lot. And, again, this is only the off-season training schedule. It gets more intense in March.
I also came away from the conversation wanting to LOOK like an aspiring triathlete. I don't right now. I would like to start being better about the diet - and I know we talked once about discussing food on the blog. Any thoughts on diet modification that helps you lose weight but supports intense training?
And, V - one of the things I really like about you is that you're self- aware... and don't want the fun to leave your running and don't want it to become all consuming to win. I also felt like - this guy particularly - he's a tri-junkie. He works and then he works out. There's really not much left for a life outside of the board room or the race course. I am going to be mindful of keeping a balance so, I just don't "check-out" of my world until race day... you know?
Ok - to recap - need info on heart rate monitors and need tips for me to adjust the diet! And, someone asked about flip turns - I don't have any advice on that! I'm not learning how to do them, as I just have to swim straight for the Tri! No turns needed! Enough babbling for me. Hope you guys are well - Cathy
I had made the mistake of watching a telecast of the Kona Ironman Triathlon on Saturday. The swim start was terrifying. There were broken jaws. Black eyes. People swimming over other people. I asked the guy if that's true for all Tris. It is - everyone's scrambling to get to the front. He said it's important for me to stay at the back of my wave to avoid getting kicked. That was helpful tidbit number 1.
Helpful tidbit number 2 is that I really need to get a heart rate monitor to measure my VO something or rather. V- any advice on this? Or do any of you guys use this tool? He said that for now, as I'm building my base with the Winter training program, it's fine not to use it, but as we get into the Spring training - I'm going to need it.
I came away from the conversation scared, honestly. But, also really really excited to join this fraternity. It's a huge time commitment. I started training last week and it's five days a week - running, cycling, swimming and lifting weights. It's a lot. And, again, this is only the off-season training schedule. It gets more intense in March.
I also came away from the conversation wanting to LOOK like an aspiring triathlete. I don't right now. I would like to start being better about the diet - and I know we talked once about discussing food on the blog. Any thoughts on diet modification that helps you lose weight but supports intense training?
And, V - one of the things I really like about you is that you're self- aware... and don't want the fun to leave your running and don't want it to become all consuming to win. I also felt like - this guy particularly - he's a tri-junkie. He works and then he works out. There's really not much left for a life outside of the board room or the race course. I am going to be mindful of keeping a balance so, I just don't "check-out" of my world until race day... you know?
Ok - to recap - need info on heart rate monitors and need tips for me to adjust the diet! And, someone asked about flip turns - I don't have any advice on that! I'm not learning how to do them, as I just have to swim straight for the Tri! No turns needed! Enough babbling for me. Hope you guys are well - Cathy
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