KP & I are trying to make sure we work a workout in on Sundays. It doesnt always work out but we try. This week was nice enough to do a ride. I am hoping that going forward every Sunday will be nice enough to do a ride. We ride around her neighborhood - similar to our game plan last year. She has some good hills in the mix to work on that part of the workout. It's just hard to determine the distance we travel. I am going to have to clock it on MMR again this year to get it back into my memory.
The hill at the front of the neighborhood and the one at the back - yes, does sound familiar to last year - are killer. Our goal is to be able to say by race time - well that wasnt that bad. I am so looking forward to that day.
There are a couple other goals I have when it comes to cycling.
Ultimately I want to add the town loop back into the mix. That's the early morning ride away from town and back in through town that I did last year. Once the days start to get lighter earlier that will be added.
BUT I did want to start some other roads.
The road I walk/run - Tom Short that is a 4 mile loop. If you go further over Ardrey Kell it becomes more of a 6 mile loop. If you go back over Rea, you could probably add a few miles there as well. I would like to add that ride sooner than later as the roads are somewhat flat and not too congested.
The over the Rea part of further ultimately connects to the greenway park I ride in. It would be neat to add that to the mix - however that last bit of road is twisty and turny and there is a BIG HILL!!!! So I dont know that I would ever find myself going that far. But maybe as far as the top of the twisty turny hill and back.
There is a route from the park that I clocked last year that was off the beaten path (kind of) and a good distance. I dont think that one will make the mix this year - unless I find myself completely BORED!....
The last ride I want to work in - maybe right before race day... is a 10 mile ride... it starts at my house and ends at Target. Well technically that was the 10 mile stretch I calculated last year. This year that 10 mile stretch also ends pretty darned close to LTH's home. So I was thinking... I could ride my bike there and then get a ride home to get my car to get the bike etc etc... I am looking forward to the day when I feel I can make that distance.
OK we know Ihave covered that distance before with the triathlon - just on my own and all...
The rest of this week is going to be a bunch of run/walk stuff (let's hope) as I am on the road again. Realised as well that I was on the road again next week... so that too will lend to some running. The good news is with the time change I may actually be able to do some outside running around my locations instead.
I also want to add in a whole bunch of yoga stretching type things this week and next.
dun duh duh.... gonaa have to hop in that water soon too!
Sunday, March 13, 2011
Eat Right
So last week I started reading all those articles that were populating my in box about proper eating with respect to running and everything else under the sun... So I started by looking at potassium. Must say I havent done much else with that knowledge from last week than just write about it.
It is hard to keep a list of preferred foods with you when you travel and try to make sure you eat them. Instead I found myself eating things like tempura lobster and fried calamari... OOOPSS!! Oh wait, I did have asparagus instead of fries with my lamburger the other night. But other than that - nothing too potassium intense.
Having spent the week at the hospital - for work not fr health reasons - you do find yourself coming across things you may not normally be exposed to when just going to and from the office all week. So this week I was going to focus on Calcium - and I still may given the fact I am all out of milk at the house I SHOULD focus on calcium at some point... But I came across something I didnt know existed... In this day and age I am sure you could find all sorts of things on the internet if you look long and hard enough... but I thought this little snippet to be interesting
http://www.eatright.org/nnm/
And since I just learned that March is National Nutrition Month - I figured it best to promote it.
Now to go back and see what fun things I can learn out there... which is just code for I hope to find some healthy recipes to add to my mix of foods to eat...
It is hard to keep a list of preferred foods with you when you travel and try to make sure you eat them. Instead I found myself eating things like tempura lobster and fried calamari... OOOPSS!! Oh wait, I did have asparagus instead of fries with my lamburger the other night. But other than that - nothing too potassium intense.
Having spent the week at the hospital - for work not fr health reasons - you do find yourself coming across things you may not normally be exposed to when just going to and from the office all week. So this week I was going to focus on Calcium - and I still may given the fact I am all out of milk at the house I SHOULD focus on calcium at some point... But I came across something I didnt know existed... In this day and age I am sure you could find all sorts of things on the internet if you look long and hard enough... but I thought this little snippet to be interesting
http://www.eatright.org/nnm/
And since I just learned that March is National Nutrition Month - I figured it best to promote it.
Now to go back and see what fun things I can learn out there... which is just code for I hope to find some healthy recipes to add to my mix of foods to eat...
Saturday, March 12, 2011
results
thanks to my friends that went with me and all finished before me but that's OK...
http://www.active.com/running/charlotte-nc/alston-and-bird-llp-corporate-cup-2011#Results
http://www.active.com/running/charlotte-nc/alston-and-bird-llp-corporate-cup-2011#Results
Lactic Acid
Have you ever felt the nastiness that results in the build up of lactic acid? I have a few distinct times. One of the very first deep tissue massages I had released a whole lot of toxins with the effect of the lactic acid. I remember it made me very weepy and sore. I was forewarned that this could be the case if you have never had this type of procedure before.
I experienced it as well as a result of medication I was on at one point in time. That time it was more along the lines of feeling like I had the flu. One of the medications side effects was an impact on your body's potasium. I decided that the end result for the medication was not as big of a concern for me as the side effects it was creating. It also made my stomache upset on a fairly regular basis.
The last time was the triathlon over the summer. I knew I had gotten pretty dehydrated because of the heat. I didnt realise how faitgued my body had really become until a day or so later when in the middle of the summer I find myself driving home early from work because I didnt feel well and I had turned on the seat heater (yes in the middle of the summer) to help with the aches.
That being said - gonna go pour some of that coconut water down my throat follow it up with some water and head on out to that massage....
I experienced it as well as a result of medication I was on at one point in time. That time it was more along the lines of feeling like I had the flu. One of the medications side effects was an impact on your body's potasium. I decided that the end result for the medication was not as big of a concern for me as the side effects it was creating. It also made my stomache upset on a fairly regular basis.
The last time was the triathlon over the summer. I knew I had gotten pretty dehydrated because of the heat. I didnt realise how faitgued my body had really become until a day or so later when in the middle of the summer I find myself driving home early from work because I didnt feel well and I had turned on the seat heater (yes in the middle of the summer) to help with the aches.
That being said - gonna go pour some of that coconut water down my throat follow it up with some water and head on out to that massage....
Aslton + Bird Corporate Cup - 5k
YAY! Can check that off my list of things. The official time on the web-site has me below the 45 minutes. The official time on my Garmin isa bit different. I am sure that has to do with the syncing of my footpod versus the distance clocking for the race. I am happy the official time in below my goal. Um, I cam in 40th out of 48 for my age range. Yes, confirming I am not a runner. But happy none the less.
MOST importantly are the times tracked by the Garmin in comparison to my training. It can be noted that I outpaced myself with the race in comparison to previous training runs. Each mile according to the Garmin - guess I should really link that - has my miles under 14. I was looking to come in under 15 so I am excited.
It is going to be avery nice day today. Am somewhat tempted to yuck the bike out while I still have my workout clothes on. However I am scheduled for a facial an massage in about an hour so there's really not that much time.
Supposed to do a bike run mix tomorrow with KP. Hope that happens. Supposed to be even nicer tomorrow.
Then I am going to scour the web to see what road race to do next. Yes, there is the Shamrock 4 Miler but thinking the parade would be more fun.
MOST importantly are the times tracked by the Garmin in comparison to my training. It can be noted that I outpaced myself with the race in comparison to previous training runs. Each mile according to the Garmin - guess I should really link that - has my miles under 14. I was looking to come in under 15 so I am excited.
It is going to be avery nice day today. Am somewhat tempted to yuck the bike out while I still have my workout clothes on. However I am scheduled for a facial an massage in about an hour so there's really not that much time.
Supposed to do a bike run mix tomorrow with KP. Hope that happens. Supposed to be even nicer tomorrow.
Then I am going to scour the web to see what road race to do next. Yes, there is the Shamrock 4 Miler but thinking the parade would be more fun.
Thursday, March 10, 2011
sidetracked
ok race satruday and on the road in atl
first night drove so did not hit the gym
last night - well it was march 9th and pouring down rain so did not hit the gym
tonight dinner with a friend...
and in the midst of it all the blogging for this has gotten sidetracked by note taking for...
http://www.irelandat70.blogspot.com/
first night drove so did not hit the gym
last night - well it was march 9th and pouring down rain so did not hit the gym
tonight dinner with a friend...
and in the midst of it all the blogging for this has gotten sidetracked by note taking for...
http://www.irelandat70.blogspot.com/
Sunday, March 6, 2011
intermittent fasting
no, i am not doing any research on this subject
i recently was discussing fasting with someone and the effects on training...
the book i have been about weight and training and competing mentioned it slightly.. .
the book focuses on timing nutrition and eating with respect to the workout
however it sounds like there are studies that have looked into this approach...
i am going to stick with nutritional timing at this end...
i recently was discussing fasting with someone and the effects on training...
the book i have been about weight and training and competing mentioned it slightly.. .
the book focuses on timing nutrition and eating with respect to the workout
however it sounds like there are studies that have looked into this approach...
i am going to stick with nutritional timing at this end...
Potassium
I am suscribed to various email newsletters. All too often there are articles in them that note the foods you should try to eat. 10 foods, 15 foods... You know the articles. And I always get sucked in. What should I be eating? And I am usually pleasantly surprised that when I make the decision to eat healthy I have chosen food items that scatter these lists. But the lists still suck me to see what else I could do. Or maybe reinforce what I do already...
This week there were 2 lists. One of the 15 healthiest foods you should eat. The other was 10 steps to reduce stomache bloating. Yes, things like this suck me in.
So the mineral that got top billing in the process was potassium. It seemed to be an underlyer in both articles and present in a number of foods. And if you google it enough - you can find that it is a miracle cure-all...
Yes, it was listed in the bloating article. But it has accolades for helping in lots of other areas - heart health focusing on blood pressure and stroke prevention, blood sugar, muscle fatigue, anxiety/stress/nervous system.... Reading all that I figured - well heck I better make sure I am getting enough potassium...
And readers will know, I do have a source that I turn to when training... YUCK - coconut water. I still drink it. I just havent built up a tolerance to the just short of tasting like coconut taste and its slightly slimey consistency. But I still do drink it. 650mg per serving...
Other foods that ahve potassium - bananas 400mg (DUH!), canatloupe (1/2) 975mg, almonds, lima beans, potatoes, salmon, chicken....
mangoes, spinach, tomatoes, nuts, asparagus, yogurt...
The articles do mention that cooking can deplete some of the potassium present in the food. So can sodium, caffeine and alcohol...
So I think if I keep my focus on eating healthy I will find the potassium. And I have been good at noting needing hydration and potassium after hard workouts... So I guess I have few things here to add to the list of foods to eat.
Hmm - what to research next?
This week there were 2 lists. One of the 15 healthiest foods you should eat. The other was 10 steps to reduce stomache bloating. Yes, things like this suck me in.
So the mineral that got top billing in the process was potassium. It seemed to be an underlyer in both articles and present in a number of foods. And if you google it enough - you can find that it is a miracle cure-all...
Yes, it was listed in the bloating article. But it has accolades for helping in lots of other areas - heart health focusing on blood pressure and stroke prevention, blood sugar, muscle fatigue, anxiety/stress/nervous system.... Reading all that I figured - well heck I better make sure I am getting enough potassium...
And readers will know, I do have a source that I turn to when training... YUCK - coconut water. I still drink it. I just havent built up a tolerance to the just short of tasting like coconut taste and its slightly slimey consistency. But I still do drink it. 650mg per serving...
Other foods that ahve potassium - bananas 400mg (DUH!), canatloupe (1/2) 975mg, almonds, lima beans, potatoes, salmon, chicken....
mangoes, spinach, tomatoes, nuts, asparagus, yogurt...
The articles do mention that cooking can deplete some of the potassium present in the food. So can sodium, caffeine and alcohol...
So I think if I keep my focus on eating healthy I will find the potassium. And I have been good at noting needing hydration and potassium after hard workouts... So I guess I have few things here to add to the list of foods to eat.
Hmm - what to research next?
off the couch
the rain stopped and bundled up to head outside...
i only did 2 miles of walking but it got me out of the house...
the wind was just miserable and the weather not that great - makes sense since it was raining all day
i only did 2 miles of walking but it got me out of the house...
the wind was just miserable and the weather not that great - makes sense since it was raining all day
rain rain go away
truth be told - we need the rain
and this morning or the overnight when i heard it raining i was glad
now some 12 hours later i am kind of wishing it was done already - mostly because these dry pockets keep blowing through and i think - oh it's done, i'll go run now
then i look at the precipitation satellite on-line and realise - nope not yet
so now i have been to mass - that is most easily accomplished when you call a friend and all of you motivate to get on out the door for that
vacuumed - well since i was moving about getting ready for church it was easy to motivate to push the vacuum around - it really doesnt take that long to vacuum my house
even finished most of the laundry and put the clothes away - yes, there is still a load of darks i am holding off on in case i do make it for a run this afternoon
i am almost done with the Racing Weight - so i am seriously considering sitting off and just getting that done...
and this morning or the overnight when i heard it raining i was glad
now some 12 hours later i am kind of wishing it was done already - mostly because these dry pockets keep blowing through and i think - oh it's done, i'll go run now
then i look at the precipitation satellite on-line and realise - nope not yet
so now i have been to mass - that is most easily accomplished when you call a friend and all of you motivate to get on out the door for that
vacuumed - well since i was moving about getting ready for church it was easy to motivate to push the vacuum around - it really doesnt take that long to vacuum my house
even finished most of the laundry and put the clothes away - yes, there is still a load of darks i am holding off on in case i do make it for a run this afternoon
i am almost done with the Racing Weight - so i am seriously considering sitting off and just getting that done...
energy level
the "RAIN" that was predicted has finally arrived... this is a good all day heavy rain we are getting today... and it is surely wreaking havoc on my motivation and energy level at the moment... i have a whole list of things i want to get done today and it is just not coming together as well as yesterday morning... i suppose because yesterday i put all the other daunting tasks at hand on the back burner... today they are glaring me in the face... vacuum, laundry, pack for roadtrip... where oh where to begin...
plus i want to find time for mass, and a run, and to go by the office... and taxes. cant forget i wanted to do my taxes today
so going to put the radio on via the computer - sunday morning usually equates to classical music - and try to work my way through the list
plus i want to find time for mass, and a run, and to go by the office... and taxes. cant forget i wanted to do my taxes today
so going to put the radio on via the computer - sunday morning usually equates to classical music - and try to work my way through the list
Saturday, March 5, 2011
surprisingly i was wrong
my ears weren't really that cold during today's workout... i did get a bit more wet than i expected however...
6 miles on the bike and 2 miles on foot... it stopped drizzling somewhere out there but was still predominantly a soggy workout...
and given the sogginess of the day i took advantage of that for some hot bath and couch time...
i know not very productive for a day off but it was a nice way to spend the day
i read some... have some thoughts on that actually
took a long hot bath to soak my muscles (um, that left knee is starting to bother me again)
and watched some made for tv movies and series repeats...
and snacked on some tasty foods
date nut bread and peanut butter for breakfast with coffee
tuna sandwich and blueberries for lunch - probably could have found some more food in that mix
bbq chicken with cole slaw and beets for dinner and a little white wine - was surprised at the suggested serving size of the beets... how is it that a huge burger can be serving but 4 slices of little pickled beets counts as a serving... so i had more than a few beets
looking forward to what tomorrow's workout may be....
6 miles on the bike and 2 miles on foot... it stopped drizzling somewhere out there but was still predominantly a soggy workout...
and given the sogginess of the day i took advantage of that for some hot bath and couch time...
i know not very productive for a day off but it was a nice way to spend the day
i read some... have some thoughts on that actually
took a long hot bath to soak my muscles (um, that left knee is starting to bother me again)
and watched some made for tv movies and series repeats...
and snacked on some tasty foods
date nut bread and peanut butter for breakfast with coffee
tuna sandwich and blueberries for lunch - probably could have found some more food in that mix
bbq chicken with cole slaw and beets for dinner and a little white wine - was surprised at the suggested serving size of the beets... how is it that a huge burger can be serving but 4 slices of little pickled beets counts as a serving... so i had more than a few beets
looking forward to what tomorrow's workout may be....
my ears will be cold...
some people know that the wind in my ears while riding or even skootering is very painful to me. even in the heat of the summer the wind can sometimes bother me... a client of mine suggested a type of hat that goes under your helmet... truth be told i am not one to ride in the coller temps so i never looked into it. today since i am feeling motivated to take the bike out, i kind of wish i had.. it is about 54F at the moment and cloudy/overcast... by 10 it should be a little warmer and later in the day it should be raining... so i am prepping - well obviously not as i am typing - to get on the bike this morning... i am thinking 6 miles that same as last week and 4 on foot... that is more than last week so we shall see...
my race is next week at this time
http://www.ymcacharlotte.org/branches/childressklein/socialresp/events/corpcup/overview.aspx
a few of my friends have decided to join me - that either means the pressure is on or i will just cop out and not challenge myself... i do struggle sometimes in group situations...
my goal is still to finish under 45 minutes... and i know that others will wiz on by me on this pace... but i just need to get out there and do it..
the premise of this race is to coordimate teams from the workplace- never really got around to doing that... but there will be a few of us and it will be fun..
now to stop the procrastinating and yuck that bike out of the shed and up on the car
my race is next week at this time
http://www.ymcacharlotte.org/branches/childressklein/socialresp/events/corpcup/overview.aspx
a few of my friends have decided to join me - that either means the pressure is on or i will just cop out and not challenge myself... i do struggle sometimes in group situations...
my goal is still to finish under 45 minutes... and i know that others will wiz on by me on this pace... but i just need to get out there and do it..
the premise of this race is to coordimate teams from the workplace- never really got around to doing that... but there will be a few of us and it will be fun..
now to stop the procrastinating and yuck that bike out of the shed and up on the car
reading labels..
not that reading labels for foods is enough work... NOW the dentist has suggested reading the labels on the dental products I buy... you should really look to buy a higher fluoride content toothpaste and rinse... really? i thought it was all the same, right? well, i guess not.. for example she says that toothpaste for children generally has less fluoride to reduce the risk of them swallowing too much of it... HUH? havent they been known to put fluoride in the tap water we drink to help promote healthy teeth and gums? and that some of the toothpaste for sensitive teeth - sensodyne to be exact - has more fluoride... so now I have 2 tubes of toothpaste upstairs - both fairly new.. and now I just need to check their fluoride content against the others the next time I am at Target... really???
oh and let's not get into the part about rinses... i am so bad at these. my dad was an avid listerine user throughout his life. one of those scents you smell on the air and it reminds you of someone or something.. well listerine would be my dad... always before we left the house... too bad he hated the dentist so much... makes me wonder if it really worked - well he was a smoker so...
anyways I buy these rinses I come across every once in a while.. just a few weeks ago I bought a new Crest rinse that is supposed to help with enamel strengthening - you know the deal...
well now I need to read the labels on that as well... oddly enough - it looks like the toothpaste has more fluoride than the rinse - so why would you rinse with it after brushing your teeth...
you know this will consume my brain and my time for a bit and then fall by the wayside... and then a few weeks before going to the dentist it will catch my attention again...
they are kind of obsessed with the fact I still have my wisdom teeth... I am waiting for the day they try to convince me I need to have them pulled... second opinion will be my reply at that time... and then I will go see the dentist that is not covered by my insurance to see what he has to say
oh and let's not get into the part about rinses... i am so bad at these. my dad was an avid listerine user throughout his life. one of those scents you smell on the air and it reminds you of someone or something.. well listerine would be my dad... always before we left the house... too bad he hated the dentist so much... makes me wonder if it really worked - well he was a smoker so...
anyways I buy these rinses I come across every once in a while.. just a few weeks ago I bought a new Crest rinse that is supposed to help with enamel strengthening - you know the deal...
well now I need to read the labels on that as well... oddly enough - it looks like the toothpaste has more fluoride than the rinse - so why would you rinse with it after brushing your teeth...
you know this will consume my brain and my time for a bit and then fall by the wayside... and then a few weeks before going to the dentist it will catch my attention again...
they are kind of obsessed with the fact I still have my wisdom teeth... I am waiting for the day they try to convince me I need to have them pulled... second opinion will be my reply at that time... and then I will go see the dentist that is not covered by my insurance to see what he has to say
the week went the way of other activities
ended up at Roosters on Thursday night instead of the gym... and the red wine and burger were DELISH! but it totally ate into my workout... and last night I just was starving... i know that sounds silly but I am struggling with finding the right mix of foods over the course of the day to not feel famished at the end of the day and prepared to go to the gym... i need to do more work with this so that eating does not become a reason to not go to the gym..
a few years ago i went with the protein shake prior to the workout... that may be an option going forward...
hmmm....
a few years ago i went with the protein shake prior to the workout... that may be an option going forward...
hmmm....
Thursday, March 3, 2011
too much salt and cheese
i have come to the totally anti-social conclusion that there is no way to work out, try to lose weight, and eat out... prior to feeling the overload of eating on the road over the next 2 weeks i went to dinner with friends last night to celebrate a birthday... we went out for mexican and it can safely be said there was nothing on that meny that was remotely healthy... i ended up with pollo fundido and let's be honest that is chicken (which i think got away from the chef in the prep process) swimming in a skillet of melted cheese... there are no realy vegetables to be had - just cheese... i knew when i ordered it i would suffer... i just couldnt find anything else on the menu
while waiting for my vat of cheese they brought us chips and salsa - the spicy salsa was good... however i think i had my weekly salt intake after just 2 chips... again we all see this coming but still manage to eat it...
what better to wash down all the cheese and salt - bud light...
and to add to the scenario... food of that nature in that quantity always comes back to haunt me in the form of a bad night's sleep...
i am so looking forward to my bland tuna sandwich and leftover vegetables for dinner this evening...
while waiting for my vat of cheese they brought us chips and salsa - the spicy salsa was good... however i think i had my weekly salt intake after just 2 chips... again we all see this coming but still manage to eat it...
what better to wash down all the cheese and salt - bud light...
and to add to the scenario... food of that nature in that quantity always comes back to haunt me in the form of a bad night's sleep...
i am so looking forward to my bland tuna sandwich and leftover vegetables for dinner this evening...
Wednesday, March 2, 2011
something like this
looks like my math was a little off
Count: 13 Activities
Distance: 29.54 mi
Time: 08:33:01 h:m:s
Elevation Gain: --
Avg Speed: 3.7 mph
Avg HR: 135 bpm
Max HR: 180 bpm
Avg Run Cadence: 63 spm
Max Avg HR: 154 bpm
Avg Bike Cadence: --
Calories: 2,774 C
Count: 13 Activities
Distance: 29.54 mi
Time: 08:33:01 h:m:s
Elevation Gain: --
Avg Speed: 3.7 mph
Avg HR: 135 bpm
Max HR: 180 bpm
Avg Run Cadence: 63 spm
Max Avg HR: 154 bpm
Avg Bike Cadence: --
Calories: 2,774 C
Tuesday, March 1, 2011
recap of february
9 1/2 hours and 33 miles...
2774 calories burned...
good month!
now if only i could find the time to recap my month at work... maybe tomorrow
forgot i created a report on garmin last month... will have to tinker with that later
2774 calories burned...
good month!
now if only i could find the time to recap my month at work... maybe tomorrow
forgot i created a report on garmin last month... will have to tinker with that later
count down - 12 days
i am glad that the proximity of the upcoming road race is making the motivation to beat feet easier...
tonight i decided - just drive towards the gym - and when i got there i decided - just turn in and go for a little bit
and 2 miles later i felt accomplished...
not as much as i wanted to do but my muscles were sore - suspected i started running too fast too soon too far...
looking forward to doing it all again tomorrow
tonight i decided - just drive towards the gym - and when i got there i decided - just turn in and go for a little bit
and 2 miles later i felt accomplished...
not as much as i wanted to do but my muscles were sore - suspected i started running too fast too soon too far...
looking forward to doing it all again tomorrow
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