When I started running again, it was because I'd seen a picture of my fire chief crossing the finish line at IM Canada. I saw it and thought "I could do that." So I started running again. One race after another, and I rediscovered my love of running. And competition.
I soon found that in local races, I'd do well. Usually well enough to place, or at least close. But distance running, my first love from middle school, was my favorite (although, somewhat slower now than I was then). I'd do well enough to make a ten minute mile average pace over the run, and could hold that. By the time I ran my first marathon in 2009, I only had one goal: to run faster than a ten minute pace. I did it.
Last year I made the transition to triathlon, and made a few breakthroughs. With the addition of swimming and running to my training, I found both my 5k and long distance pace getting faster, incrementally. While experts and veterans may argue whether or not the addition of other sports or simply the extra miles made the difference, I still found myself doing better.
Then, a month ago, Jeff at Apex Endurance started coaching me. I've been self trained for the majority of my experience - picking up bits here and there, and mostly looking up to a few people who are good at endurance sports, without ever really understanding how to get better. Prior to any formal coaching, my training usually involved running/cycling/swimming at whatever pace I could handle, for however long my training plan called for.
Suddenly, over the past week, I've started to see improvement. Higher power numbers during cycling, faster swimming for some of the same drills. But the best moment came for me during a hour and forty five minute run two days ago when I broke the mental and physical barriers of the nine minute mile average pace during that hour and forty five minutes. And I hold no illusions that this is a fast pace in the running world. But there came a moment when I realized I could do it, and that I was breaking down any preconceived notions about how fast I can run. What is important, though, is that in my love of running, I'm seeing improvement.
Kirsten, at Awesomeness of You, taught me last season to break down "realistic expectations" I hold for myself. The result is that I enjoy my sport so much more. Essentially, Kirsten has taught me not to have limits for myself. She taught me to not believe that I can't do something, that a certain athletic capability is out of my reach, or that something is unrealistic to expect. She taught me how to teach myself and believe that I can. Race jitters are pretty much a thing of the past, when they used to tear up my stomach before a race. Kirsten taught me to look beyond what my mind and body were telling me to do and find out what I really can do.
Jeff is teaching me what I'm capable of. Every day, I look at what he has scheduled for me to do and think "He's crazy! I won't be able to finish that! Okay, I'll do what I can, and finish as strong as I can, and go from there. I'll have to email him and let him know that it was too much." And yet, every day, I find that I can finish the workouts, and finish them strong.
So here's to the future. I don't hold any expectations, and I haven't found my limits.
Showing posts with label race. Show all posts
Showing posts with label race. Show all posts
Saturday, July 28, 2012
Wednesday, February 8, 2012
Marathon risks
A friend of mine just posted a blog entry linked to a news article about how endurance sporting events can be risky. What most people don't realize is that if you run marathons, you have two disciplines to manage, or if you do triathlon, you have four disciplines to manage. That extra discipline is called nutrition by many; I just call it health.
Most sane people don't just go out and decide "I'm going to run a marathon today." For many, it takes years to get that point, with a marathon being the culmination of years of hard work. But gone are the days where only the elite men ran marathons. Gone are the times where only the best runners of both genders were the only ones who attempted 26.2 miles. With the emergence of "bucket listers" in the endurance sports arena, the time from beginning runner to marathon finisher has shortened. And anyone can find a good training plan to tell them how many miles to run evey day and when to rest for the eighteen weeks leading up to a marathon. You could conceivably go from couch potato to marathon finisher in less than a year with little more than a pair of running shoes and internet access. Let me just say that this is a bad idea. You wouldn't have a chance to learn running in a healthy way.
The most crucial discipline often goes ignored. Health. And while the discipline of marathon or triathlon may not be a team sport, entire families and communities are affected by the health discipline when a race goes wrong.
Sick or hurt
How many runners ignore pain because they want to make that race next Saturday, or make sure they get in enough miles for their training? How many of us push through when we know without a doubt that we should take a break for some other reason that truly isn't worth sacrificing all the hard work, just to get in that last mile? So we aren't taking care of ourselves when we're sick or hurt.
Nutrition
What percentage of people in the sport truly know how handle nutrition in training and racing? I ran my first marathon in 2009, but my nutrition for endurance really didn't get dialed in until 2011. There were several endurance events that my stomach reminded me that I needed to figure out a better plan before I finally figured it out. I will say this, though: if not for my transition to triathlon, I may not have figured it out.
General Health
How many people get a full physical, including a full cardio checkup? Before they start running, and every year thereafter? I remember watching the news last year and hearing about so many deaths in running and triathlon. Many of those deaths were later attributed to underlying heart disease.
It can be heart breaking when an athlete doesn't take care of themself. But the risks can be managed. Athletes, take care of yourselves! Don't push yourself to keep going when you are sick or injured, learn proper race nutrition and practice it in training, and go get a complete physical!
Most sane people don't just go out and decide "I'm going to run a marathon today." For many, it takes years to get that point, with a marathon being the culmination of years of hard work. But gone are the days where only the elite men ran marathons. Gone are the times where only the best runners of both genders were the only ones who attempted 26.2 miles. With the emergence of "bucket listers" in the endurance sports arena, the time from beginning runner to marathon finisher has shortened. And anyone can find a good training plan to tell them how many miles to run evey day and when to rest for the eighteen weeks leading up to a marathon. You could conceivably go from couch potato to marathon finisher in less than a year with little more than a pair of running shoes and internet access. Let me just say that this is a bad idea. You wouldn't have a chance to learn running in a healthy way.
The most crucial discipline often goes ignored. Health. And while the discipline of marathon or triathlon may not be a team sport, entire families and communities are affected by the health discipline when a race goes wrong.
Sick or hurt
How many runners ignore pain because they want to make that race next Saturday, or make sure they get in enough miles for their training? How many of us push through when we know without a doubt that we should take a break for some other reason that truly isn't worth sacrificing all the hard work, just to get in that last mile? So we aren't taking care of ourselves when we're sick or hurt.
Nutrition
What percentage of people in the sport truly know how handle nutrition in training and racing? I ran my first marathon in 2009, but my nutrition for endurance really didn't get dialed in until 2011. There were several endurance events that my stomach reminded me that I needed to figure out a better plan before I finally figured it out. I will say this, though: if not for my transition to triathlon, I may not have figured it out.
General Health
How many people get a full physical, including a full cardio checkup? Before they start running, and every year thereafter? I remember watching the news last year and hearing about so many deaths in running and triathlon. Many of those deaths were later attributed to underlying heart disease.
It can be heart breaking when an athlete doesn't take care of themself. But the risks can be managed. Athletes, take care of yourselves! Don't push yourself to keep going when you are sick or injured, learn proper race nutrition and practice it in training, and go get a complete physical!
Monday, January 9, 2012
Bandera 50k, off the beaten path...
Two days ago I completed the Tejas Trails Bandera 50k. WOW. What. An. Experience.
I drove out on Friday night and got in just before 10pm. I was planning to camp so I'd get the "full" ultramarathon trail race experience. The Lodge still had a light on, so I found my way in and found some of the crew chilling out before a big day. They were welcoming and friendly, and flat out awesome! I got to meet the race director, Joe, and several of the guys he works with. Great guys.
 |
| My "tent" |
I wound down by reading some from "Hunger Games" and fell asleep about midnight. I should mention that cell service was nonexistent for most of us.
The next morning was chilly, but the day wound up being perfect for the race. I got up, got dressed, got my cherry pop tarts, and went to packet pickup, about 100 yards from where I was camped (very cool!). Packet pickup went fast, and pretty soon, I was back at my car getting last minute things ready for the race. 70 oz of water in a nathan back pack, 3 hr flask of Infinit on my shoulder, with a 3 hr baggie and a 1 hr baggie ready to mix at the aid stations when/if I needed them. Baby wipes, ID card, camera, race number, hat. And I'm off to the starting line.
We stand around in a pack until the horn blows. And here I have to give you a visual. Have you ever seen the movie "Hidalgo?" Watch for 1:30.
As soon as all 200 of us hit that first narrow/downhill/treacherous footing area, we slow down and it becomes a nice stroll through the Hill Country. As soon as we get around that corner, I can start getting around other athletes, and I'm off again. The first 9 miles are rough. I don't mean a bad day on the pavement. I mean up, down, twisting, climbing, hands, feet, knees, cactus, poop of all kinds, rocks, trees, brush, etc.
 |
| Sunrise from the course |
At one point I heard two guys griping and I chuckled... "What," I asked, "Didn't you read the brochure? They said everything cuts, stings or bites." They laughed. Of course, the athlete guide also boasted names of hills like "Sky Island," "Ice Cream Hill," or "Lucky Peak." Nice names that don't give you any idea of what you're really in for. Ice Cream Hill became the subject of many jokes. Mostly intended to keep our minds off how bad we're hurting.
"There should be ice cream at the top!"
"I know why it's call Ice Cream Hill... Cause you eat it going up, and you eat it going back down!!!"
"Oh, I thought it was because 'I scream!"
This kind of dialogue went on the whole race. Turns out trail runners tend to be a funny bunch.
I want to mention the sotol. As I said before, it's kind of a miniature agave, only not as pleasant. You can't get tequila from it (thanks to a reader that I wish I could credit, I found out this is wrong-see the comments!). I got warned about it. Specifically about a small patch of it, so I wore some running pants that would protect my legs. Well, it's all over the place. Not just one small field, but all over the place. And it's taller than me in some places! Really though, it isn't that bad.
The course is well set up and well supported. About every 5-6 miles you see human beings with food and water. They are angels bearing manna from heaven. The volunteers were amazing. They knew that there were a bunch of type A athletes who were specific about nutritional needs and made the aid stations about the athletes' needs. All the aid stations were super mellow but way on the ball, and the volunteers made the effort to be sure that everyone had exactly what they needed, when they needed it. Essentially, the volunteers and crew made the race. All you had to think about was forward motion.
For me, the day was a mixed bag of emotions. I rocketed between wanting to give up or deciding that I was too tough to not finish. Every time I wanted to stop and walk, a small but pushy voice decided that I could walk for a few yards, but I needed to start running again after that. As a primarily pavement runner and triathlete, I came closer to my first dnf than I've ever been before. I found that my fifteen minutes between nutrition breaks went fast, making for a fast six plus hours. At Chapas I stopped and had help refilling my nutrition flask. For something that could have been really complicated with the help of a volunteer, it was really simple and went smoothly. I scrounged some baby wipes just in case, and I was off again. Just before my second pass at Crossroads (26ish miles?), I came around a bend in a tree and there was a camera. Really, guys? Really? I smiled the best I could. Grimaced, maybe. But something happened that really made me feel great. After the first initial rush of people, people stopped passing me. I started passing people, and from mile 10 until I finished, I kept passing people. What did this mean for me? Only one thing-I paced myself just right. I finished with very little left in the tank, but I had some. Meaning-this race went just right for me.
And, because Infinit Nutrition has been very generous in sponsoring me for the upcoming marathon, I want to give a shout out. You know that runner's stomach you get when you've been going too hard for too long and your nutrition doesn't agree with you? It never happened. Partway through (20ish miles in), I realized I needed to hunt down a bathroom. And the cedar trees just weren't going to cut it. Finally, after 26 miles, I found a bathroom. And found out that the problems I'd had in my nutrition before weren't happening again. My stomach was fine and my energy level was more than okay. My limiters in this run came down to training, never once did it come down to nutrition. So, thanks Laurie, and Infinit. Once again, I've put you to the test and you didn't let me down.
So, truthfully, I don't know if I'll do a trail race again. Probably, but I'm a pavement runner. So the jury's still out on that one. But I do know that if I do a race, it will be with Tejas Trails. And as far as trail races go, this was an amazing one and has just about everything you could ask for in the perfect trail race. Tejas Trails put together a great experience. I enjoyed every minute and every mile of this race, as my friend Dave put it. (Thanks, Dave!) If (more likely when) I decide to do another ultramarathon trail race, I'll pick this one, or Cactus Rose, also put on by Tejas Trails.
I learned a lot this race:
I learned that I can put six scoops of Infinit in nine ounces of water for a three hour bottle. HOORRAAYY INFINIT!
I learned that trail running is harder than road running if you aren't trained for it.
And I learned that I'm tougher than I thought I was.
So I'm going to end with a saying that I stole and rewrote for my purposes today (yes, I know I'm being cheesy). I didn't write it, I only read it somewhere.
At 20k I thought I was dead...
At 30k I knew I was dead...
At 40k I wished I was dead...
At 50k I realized I was too tough to kill.
Tuesday, January 3, 2012
Confession: I train 15 minutes at a time
Well, that's kind of true. Anything over an hour, I take in nutrition. And I start taking in nutrition early. Recent research has led me to adapt what I'm doing, and I'll be changing my methods a bit. USAT had a good article on nutrition myths this month that is worth a read-emphasizing the importance of individual nutrition. Meaning-don't take the cookie cutter approach to your race/training nutrition. What nutrition works for one athlete is not guaranteed to work for you. But this blog is less about the nutrition, and more about what happens between the nutrition...
Read on:
For a triathlon, I'll take in a half serving of my Infinit marathon formula about 15 minutes before the triathlon starts, then I'll start with my cycling formula right out of T1 and every 15 minutes after that until I hit T2, then I switch to my marathon formula.
For a running race, it depends on the distance. I'll take in nutrition starting 15 minutes before the race starts, and nothing else unless the race is more than an hour. If it is, I'll take in my marathon mix every 15 minutes.
But back to my point. I train 15 minutes at a time. I break down my 60 minute, 90 minute, 120 minute (OH MY GOSH THIS WORKOUT IS NEVER GOING TO END) into smaller, more bearable portions, broken up by my nutrition needs. How does this translate to race day? I swim/bike/run from transition to aid station, or from aid station to aid station. And that's it. I focus on each portion as one manageable bit at a time.
And the best part? Each 15 minute segment is different. The scenery changes, the people change, my train of thoughts change, etc. It's like my system reboots every time I take a nutrition break and I'm ready to start again.
During a half/marathon I usually run aid station to aid station and I walk through the aid station so I don't unintentionally wear my water. The 15 minute rule gets a little more flexible, but the concept is the same, and the nutrition still happens on the 15 minute mark.
"Why 15 minutes?" a person might ask. I've set up my nutrition to take in about 18-20 oz of water per hour as recommended and trained for, and the Infinit as directed and trained with. If I take it in every 15 minutes, I tend not to get "sloshy" or bloated. So the answer is "personal choice."
Truthfully, switching to Infinit has helped substantially. No more "What was next? Gel? Drink mix? Ugh, NO MOAR," and abandoning my plan to switch to on-course offerings. I know my stomach won't revolt. It's simple and doesn't take any extra thought.
But the race or training session is manageable. It's not one huge event, but several smaller ones that don't overwhelm me with the thought of completing it. Beyond that, I take one day at a time. Ironman training for IM Texas in May? Nah. I entered each day from the Beginner Triathlete basic Ironman plan into my calendar, and I'm looking a few days ahead at a time. Not weeks, not even to the race. Just to the next day or so to make sure I have time to complete the training sessions, and switch around what I need to. I did the same for the Marathon in February, and the Ultramarathon on Saturday.
The lesson is the same whether you're training or racing. Small, manageable parts. I've chosen to break mine up by nutrition breaks (and sleeping at night!).
How do you break your training sessions up?
To my readers: Infinit Nutrition has ended their amazing yearly sale, but you can still save some money. Use the code "firegirl" at checkout to save 10% and help to fund the scholarship that I'll be running a marathon for in firefighting gear!
Read on:
For a triathlon, I'll take in a half serving of my Infinit marathon formula about 15 minutes before the triathlon starts, then I'll start with my cycling formula right out of T1 and every 15 minutes after that until I hit T2, then I switch to my marathon formula.
For a running race, it depends on the distance. I'll take in nutrition starting 15 minutes before the race starts, and nothing else unless the race is more than an hour. If it is, I'll take in my marathon mix every 15 minutes.
But back to my point. I train 15 minutes at a time. I break down my 60 minute, 90 minute, 120 minute (OH MY GOSH THIS WORKOUT IS NEVER GOING TO END) into smaller, more bearable portions, broken up by my nutrition needs. How does this translate to race day? I swim/bike/run from transition to aid station, or from aid station to aid station. And that's it. I focus on each portion as one manageable bit at a time.
And the best part? Each 15 minute segment is different. The scenery changes, the people change, my train of thoughts change, etc. It's like my system reboots every time I take a nutrition break and I'm ready to start again.
During a half/marathon I usually run aid station to aid station and I walk through the aid station so I don't unintentionally wear my water. The 15 minute rule gets a little more flexible, but the concept is the same, and the nutrition still happens on the 15 minute mark.
"Why 15 minutes?" a person might ask. I've set up my nutrition to take in about 18-20 oz of water per hour as recommended and trained for, and the Infinit as directed and trained with. If I take it in every 15 minutes, I tend not to get "sloshy" or bloated. So the answer is "personal choice."
Truthfully, switching to Infinit has helped substantially. No more "What was next? Gel? Drink mix? Ugh, NO MOAR," and abandoning my plan to switch to on-course offerings. I know my stomach won't revolt. It's simple and doesn't take any extra thought.
But the race or training session is manageable. It's not one huge event, but several smaller ones that don't overwhelm me with the thought of completing it. Beyond that, I take one day at a time. Ironman training for IM Texas in May? Nah. I entered each day from the Beginner Triathlete basic Ironman plan into my calendar, and I'm looking a few days ahead at a time. Not weeks, not even to the race. Just to the next day or so to make sure I have time to complete the training sessions, and switch around what I need to. I did the same for the Marathon in February, and the Ultramarathon on Saturday.
The lesson is the same whether you're training or racing. Small, manageable parts. I've chosen to break mine up by nutrition breaks (and sleeping at night!).
How do you break your training sessions up?
To my readers: Infinit Nutrition has ended their amazing yearly sale, but you can still save some money. Use the code "firegirl" at checkout to save 10% and help to fund the scholarship that I'll be running a marathon for in firefighting gear!
Tuesday, December 27, 2011
Evolution of Nutrition
Ugh. I still haven't learned how to use this blogger. I thought it was going to post this automatically-so to my readers, I'm sorry for the delay.
I'm putting off a promised blog post about taking breaks during running to post about my nutrition.
When I started running, I was clueless. Sometimes I still am. I was so proud of how I looked with something like fourteen packets of Gu stuffed in a running belt during the Austin marathon...
I used Gu to keep the calories in. On my frame, however, I took in too many calories. Now, several years and many evolutions of my nutritional plan later, I'm still running water stop to water stop, but my nutrition is different. None of this occurred in one huge leap, but more as a series a stumbles and hops as I (eventually) took advice of those smarter and more experienced than I.
The first major evolution of my nutrition came when I moved to triathlon. I started using a packet of Gu before my swim, then water and Gu just out of T1 and every 30 minutes for the rest of the race. I added a half serving of Perpetuem per hour on the bike and took in water when I took in Gu. Essentially, every fifteen minutes I was taking in Gu or Perpetuem.
Guess what? Still. Too. Much. Nutrition. At my last triathlon, I wound up abandoning my "tried and true" nutrition plan and taking in coke on the run just to try and settle my stomach. It was a less than pleasant experience (well of course it was, it was a half ironman, silly) and I vowed not to repeat the nutrition portion. But since I'm gearing up for Ironman Texas and a marathon and........ Anyway, I had to figure out what I was going to replace my defunct nutrition plan with.
Enter Infinit. (Can you hear the angels singing?) I'd been considering switching anyway. I was tired of all the gels, all the mixing, keeping it straight on race day, and trying to figure out where to put all my gels (There's a joke there..) So I logged onto the Infinit website, ordered an initial consultation, and waited patiently. The slider thing on the front page didn't do much for my Type A personality because (are you listening Infinit?) there are no numbers on the sliders to tell me what exactly is in my drink at each step of the way. Okay, I'll wait for a real person. And of course, I'm a typical athlete. I know what I need, I know what's best for me, just set it up so I can do it the way I've been training and let me order it!!!!!! Yeah, about that..... I got a email from Laurie asking me some basic information about what distance races I usually tackle, how heavy do I sweat, do I have any GI issues, my, ahem, weight...... In a pretty short period of time she had two formulas set up for me. One for running and one for cycling. I looked at the nutritional values and (drumroll please)......
Are you kidding me? How am I supposed to run on that? My pet dog couldn't run for an hour on that, let alone me. But her email was so convincing, so I decided to give it a try. I ordered my first bag, a cycling mix, and I didn't just settle for any test. I put it to a real test. I set out for a 52 mile bike ride. Hills. Sustained climbs. Wind. Heat. With no backup nutrition. Just me, my bicycle, Infinit, and of course my cell phone, just in case my stomach decided to revolt and I had to turn my bike ride into a sudden duathlon involving a run for the treeline away from the road.
What happened next was pure magic. No stomach upset. No bonking. I felt strong, I felt good and my bicycle had wings that day. Okay... I'm convinced... Slightly. Let's see what happens when I run. Surely this is a fluke and can't happen twice. So I ordered a bag of the running mix. Once again, a real test. Fourteen miles in Texas heat. Once again, magic. Now, don't get me wrong. I'm not just taking my word for it. I'm putting it to the test. Again. And again and again. And we'll see what happens. But through this whole process, Laurie has been amazing. She's been patient with a Type A athlete who is demanding and not understanding. I just run this, I don't do the whole microbiology thing where you need to understand exactly how muscles/cells/organs work and work under the stress of endurance exercise and then how to feed them. I mean really, who has time to do all that? But I'm glad someone does!
So I'm still taking in nutrition every fifteen minutes, but not at the higher levels of calories I was taking in before. Laurie dialed it down for EXACTLY what I needed. She seems to be an expert or something!!! She asked the right questions and got the answers she needed so that my hypersensitive-going-to-need-counseling-before-this-season-is-over stomach could handle the stresses I'm putting my body through.
And that's the foundation behind Infinit. The formula is designed with each athlete in mind. How many calories, how strong you like your flavor, how much you'll be sweating, how much caffeine do you want (if any), do you have any gi issues, etc.? Infinit knows you aren't just another athlete with a number. You're an individual with different needs than the ones that you're racing, and I really got that feeling throughout this whole process.
So, Thanks, Infinit. And Laurie... Standing ovation!
Infinit has goodies like energy drink mix and recovery drink mixes, water bottles and hats. Don't forget that when you order from Infinit, you can help to fund the scholarship by using the discount code "firegirl" at checkout.
To my readers-I hope your holiday season is going well. Happy New Year!
I'm putting off a promised blog post about taking breaks during running to post about my nutrition.
When I started running, I was clueless. Sometimes I still am. I was so proud of how I looked with something like fourteen packets of Gu stuffed in a running belt during the Austin marathon...
I used Gu to keep the calories in. On my frame, however, I took in too many calories. Now, several years and many evolutions of my nutritional plan later, I'm still running water stop to water stop, but my nutrition is different. None of this occurred in one huge leap, but more as a series a stumbles and hops as I (eventually) took advice of those smarter and more experienced than I.
The first major evolution of my nutrition came when I moved to triathlon. I started using a packet of Gu before my swim, then water and Gu just out of T1 and every 30 minutes for the rest of the race. I added a half serving of Perpetuem per hour on the bike and took in water when I took in Gu. Essentially, every fifteen minutes I was taking in Gu or Perpetuem.
Guess what? Still. Too. Much. Nutrition. At my last triathlon, I wound up abandoning my "tried and true" nutrition plan and taking in coke on the run just to try and settle my stomach. It was a less than pleasant experience (well of course it was, it was a half ironman, silly) and I vowed not to repeat the nutrition portion. But since I'm gearing up for Ironman Texas and a marathon and........ Anyway, I had to figure out what I was going to replace my defunct nutrition plan with.
Enter Infinit. (Can you hear the angels singing?) I'd been considering switching anyway. I was tired of all the gels, all the mixing, keeping it straight on race day, and trying to figure out where to put all my gels (There's a joke there..) So I logged onto the Infinit website, ordered an initial consultation, and waited patiently. The slider thing on the front page didn't do much for my Type A personality because (are you listening Infinit?) there are no numbers on the sliders to tell me what exactly is in my drink at each step of the way. Okay, I'll wait for a real person. And of course, I'm a typical athlete. I know what I need, I know what's best for me, just set it up so I can do it the way I've been training and let me order it!!!!!! Yeah, about that..... I got a email from Laurie asking me some basic information about what distance races I usually tackle, how heavy do I sweat, do I have any GI issues, my, ahem, weight...... In a pretty short period of time she had two formulas set up for me. One for running and one for cycling. I looked at the nutritional values and (drumroll please)......
Are you kidding me? How am I supposed to run on that? My pet dog couldn't run for an hour on that, let alone me. But her email was so convincing, so I decided to give it a try. I ordered my first bag, a cycling mix, and I didn't just settle for any test. I put it to a real test. I set out for a 52 mile bike ride. Hills. Sustained climbs. Wind. Heat. With no backup nutrition. Just me, my bicycle, Infinit, and of course my cell phone, just in case my stomach decided to revolt and I had to turn my bike ride into a sudden duathlon involving a run for the treeline away from the road.
What happened next was pure magic. No stomach upset. No bonking. I felt strong, I felt good and my bicycle had wings that day. Okay... I'm convinced... Slightly. Let's see what happens when I run. Surely this is a fluke and can't happen twice. So I ordered a bag of the running mix. Once again, a real test. Fourteen miles in Texas heat. Once again, magic. Now, don't get me wrong. I'm not just taking my word for it. I'm putting it to the test. Again. And again and again. And we'll see what happens. But through this whole process, Laurie has been amazing. She's been patient with a Type A athlete who is demanding and not understanding. I just run this, I don't do the whole microbiology thing where you need to understand exactly how muscles/cells/organs work and work under the stress of endurance exercise and then how to feed them. I mean really, who has time to do all that? But I'm glad someone does!
So I'm still taking in nutrition every fifteen minutes, but not at the higher levels of calories I was taking in before. Laurie dialed it down for EXACTLY what I needed. She seems to be an expert or something!!! She asked the right questions and got the answers she needed so that my hypersensitive-going-to-need-counseling-before-this-season-is-over stomach could handle the stresses I'm putting my body through.
And that's the foundation behind Infinit. The formula is designed with each athlete in mind. How many calories, how strong you like your flavor, how much you'll be sweating, how much caffeine do you want (if any), do you have any gi issues, etc.? Infinit knows you aren't just another athlete with a number. You're an individual with different needs than the ones that you're racing, and I really got that feeling throughout this whole process.
So, Thanks, Infinit. And Laurie... Standing ovation!
Infinit has goodies like energy drink mix and recovery drink mixes, water bottles and hats. Don't forget that when you order from Infinit, you can help to fund the scholarship by using the discount code "firegirl" at checkout.
To my readers-I hope your holiday season is going well. Happy New Year!
Wednesday, December 14, 2011
Why trainer and treadmill work are (in my opinion) important to any good training program...
There, I said it. The boring, mind numbing, OH-MY-GOSH-THIS-WORKOUT-IS-NEVER-GOING-TO-END, work that involves a treadmill or a bicycle trainer (better known as dreadmill and drainer, muahahahahaha) is important to a triathlon training program in my opinion. With winter setting in for the Northern Hemisphere, many of us relegate ourselves to hours of indoor riding/running. Despite the mindsuck that is trainer riding/ or treadmill running, this is something that is an important piece of the triathlon puzzle for me. Here's why:
No breaks, unless I take them.
When I'm out for a ride on the road, even on the flats, I can get to a point where I can stop pedaling and coast for a bit. Not true on the trainer. If I stop pedaling, the trainer stops. Constantly pedaling, constant effort. It's the same on a treadmill.
Of course, there are the breaks that I take... More on this in my next blog post...
Increased resistance... (trainer)
I've found that it takes more effort to push those pedals a similar distance when my bike is properly installed on the the trainer. And, depending on the model of the trainer, I might even be able to increase the resistance even more.
Increased speed... (treadmill)
I've found out how fast I can really go under controlled circumstances, leading to greater gains in the wild. Ideally.
Unsolicited advice:
The biggest thing here is if you are running this seriously that you care about times and gains and are keeping track of your miles, you should consider investing in a high quality gps heart rate monitor. One that can keep track of your mileage inside and out. The reason here is that I started to discover inconsistencies between treadmills and their speeds. The key is that I calibrated my gps monitor about two weeks after I buy every new pair of shoes. I'll post more about that later this month.
Cadence:
You can keep it where you want it for as long as you want it. Well, if your legs hold out!!! Thanks to tougholdbuzzard for pointing out this one, you can keep your cadence where you want it for a specified amount of time. Combined with resistance, this makes for a MEAN workout! This goes for both the bike and the treadmill. No dodging or running from dogs, cars, geese, or snakes (Texas, remember?) I seem to remember my running and cycling mentors nagging me to keep my cadence high for both cycling and running, and, well, my training still reflects that teaching. So, depending on what metric you use for training, cadence can be an important factor. It's one of the few that I look at on a post run analysis (distance, speed, time, cadence: that's it)
Inclement weather...
Pretty obvious here. But what sends one person indoors may just be another day on the course for another...
The pros do it...
Do I need any other reason? Okay, so I'm kidding. But, the pros do it. Companies that make money producing indoor workout videos for cycling make a big point of counting how many of the podium winners at each big race use their videos. Lately I've been hearing more and more about treadmill videos! But pros don't typically do useless workouts. And as I get more and more educated about the elements of workouts the pros do and why, I'm adapting my workouts as well.
I want to point out that I'm not saying take ALL your workouts indoors. I'm saying that I think I should do a few workouts a week indoors, and that I think treadmills and trainers are valuable to a triathlon training program the way that a race belt is to a marathoner. Valuable, probably helpful, but not necessary.
There are many more reasons... I'll update my blog post as readers give me some great reasons.
Why do YOU take your workout indoors, and why do you believe it's a necessary part of any good training program?
No breaks, unless I take them.
When I'm out for a ride on the road, even on the flats, I can get to a point where I can stop pedaling and coast for a bit. Not true on the trainer. If I stop pedaling, the trainer stops. Constantly pedaling, constant effort. It's the same on a treadmill.
Of course, there are the breaks that I take... More on this in my next blog post...
Increased resistance... (trainer)
I've found that it takes more effort to push those pedals a similar distance when my bike is properly installed on the the trainer. And, depending on the model of the trainer, I might even be able to increase the resistance even more.
Increased speed... (treadmill)
I've found out how fast I can really go under controlled circumstances, leading to greater gains in the wild. Ideally.
Unsolicited advice:
The biggest thing here is if you are running this seriously that you care about times and gains and are keeping track of your miles, you should consider investing in a high quality gps heart rate monitor. One that can keep track of your mileage inside and out. The reason here is that I started to discover inconsistencies between treadmills and their speeds. The key is that I calibrated my gps monitor about two weeks after I buy every new pair of shoes. I'll post more about that later this month.
Cadence:
You can keep it where you want it for as long as you want it. Well, if your legs hold out!!! Thanks to tougholdbuzzard for pointing out this one, you can keep your cadence where you want it for a specified amount of time. Combined with resistance, this makes for a MEAN workout! This goes for both the bike and the treadmill. No dodging or running from dogs, cars, geese, or snakes (Texas, remember?) I seem to remember my running and cycling mentors nagging me to keep my cadence high for both cycling and running, and, well, my training still reflects that teaching. So, depending on what metric you use for training, cadence can be an important factor. It's one of the few that I look at on a post run analysis (distance, speed, time, cadence: that's it)
Inclement weather...
Pretty obvious here. But what sends one person indoors may just be another day on the course for another...
The pros do it...
Do I need any other reason? Okay, so I'm kidding. But, the pros do it. Companies that make money producing indoor workout videos for cycling make a big point of counting how many of the podium winners at each big race use their videos. Lately I've been hearing more and more about treadmill videos! But pros don't typically do useless workouts. And as I get more and more educated about the elements of workouts the pros do and why, I'm adapting my workouts as well.
I want to point out that I'm not saying take ALL your workouts indoors. I'm saying that I think I should do a few workouts a week indoors, and that I think treadmills and trainers are valuable to a triathlon training program the way that a race belt is to a marathoner. Valuable, probably helpful, but not necessary.
There are many more reasons... I'll update my blog post as readers give me some great reasons.
Why do YOU take your workout indoors, and why do you believe it's a necessary part of any good training program?
Sunday, December 11, 2011
Open letter to a fellow treadmill, uh, runner?
With winter setting in for the northern hemisphere, many of us are moving our workouts indoors. Well, those of us who don't have a support crew that we occasionally, uh, need a, uh, short, period away from that causes us to occasionally have an indoor workout anyway. I'll call a spade a spade, and admit I'm a weenie for running indoors in 40 degree weather (truthfully, my favorite is 50ish and clear) but yeah, it's for the support crew. That's right, I'm keeping them comfortable. Suuuuurrrreee I am...... And honestly, the whole: "He's touching me," "MAMA DAWGEE!" "He's breathing on me!" "SCREEECH!" "MOOOOMMMMMMMY, he's LOOKING at me!" wears me out more than running a half marathon in Texas heat can.
Um, so what do you do? It's not like running faster helps much. And I don't think that CPS would look kindly on me force feeding them cheetos to keep them happy for a two hour run.
So I move my winter workouts inside quite often. And the cardio cinema at Gold's Gym is great. Could you think of a better way to pass two hours than to have someone else take care of the support crew while you run on a treadmill and Indiana Jones saves the day, yet again. I mean talk about motivation. Could you imagine snakes and house size boulders behind you in the dark, and if you stop running or slow down, you'll get smooshed?
But this latest treadmill workout brought out something that I, thankfully, don't see very often. So I figured I'd put it in letter form.
Dear dude on the treadmill next to me today.
1. Axe body spray in copious amounts is not recommended before your workout. It does not work like a magnet for the chicks to your "manliness" like the commercial says. Please reconsider before you have to start purchasing gas masks for the people around you.
2. The aforementioned axe body spray does not hide the fact that you are not wearing deodorant. Yes it's gross. Yes, you need it. Please reconsider before you come back to the gym.
3. Sharting is real. Yes, I can tell you did it. No, the previously mentioned axe body spray and lack of deodorant does not hide that you (a) failed to wipe your bottom, or (b) lifted so much weight before coming over to the treadmills that you are now experiencing anal leakage.
The tears in my eyes have nothing to do with the fact that I'm so grateful that an Adonis like you had the time to run on a treadmill next to me in what you must still think is a meat market. It has more to do with the dry heaves that your 'fragrance' has sent me into. Frankly, I get to see people that look way better than you, and take fitness (and, to be honest, personal hygiene as well) much more seriously than you on a regular basis, but thanks again for the compliment you paid me by running on the treadmill next to the only other occupied one in the joint. I'll remember that when I see (and attempt to avoid) you in the future.
Sincerely,
No, please, stay where you were, I'll find another treadmill.
While we're at it, what do you want to vent about now that winter is here?
Um, so what do you do? It's not like running faster helps much. And I don't think that CPS would look kindly on me force feeding them cheetos to keep them happy for a two hour run.
So I move my winter workouts inside quite often. And the cardio cinema at Gold's Gym is great. Could you think of a better way to pass two hours than to have someone else take care of the support crew while you run on a treadmill and Indiana Jones saves the day, yet again. I mean talk about motivation. Could you imagine snakes and house size boulders behind you in the dark, and if you stop running or slow down, you'll get smooshed?
But this latest treadmill workout brought out something that I, thankfully, don't see very often. So I figured I'd put it in letter form.
Dear dude on the treadmill next to me today.
1. Axe body spray in copious amounts is not recommended before your workout. It does not work like a magnet for the chicks to your "manliness" like the commercial says. Please reconsider before you have to start purchasing gas masks for the people around you.
2. The aforementioned axe body spray does not hide the fact that you are not wearing deodorant. Yes it's gross. Yes, you need it. Please reconsider before you come back to the gym.
3. Sharting is real. Yes, I can tell you did it. No, the previously mentioned axe body spray and lack of deodorant does not hide that you (a) failed to wipe your bottom, or (b) lifted so much weight before coming over to the treadmills that you are now experiencing anal leakage.
The tears in my eyes have nothing to do with the fact that I'm so grateful that an Adonis like you had the time to run on a treadmill next to me in what you must still think is a meat market. It has more to do with the dry heaves that your 'fragrance' has sent me into. Frankly, I get to see people that look way better than you, and take fitness (and, to be honest, personal hygiene as well) much more seriously than you on a regular basis, but thanks again for the compliment you paid me by running on the treadmill next to the only other occupied one in the joint. I'll remember that when I see (and attempt to avoid) you in the future.
Sincerely,
No, please, stay where you were, I'll find another treadmill.
While we're at it, what do you want to vent about now that winter is here?
Tuesday, October 11, 2011
Kerrville Triathlon Festival - A Must-Do Event for 2012
WOW. High Five Events, you get a standing ovation. Well done.
You guys even got the weather to cooperate.
The drive in wasn't so bad. Two-ish hours from the Austin area, through beautiful central Texas. The Inn of the Hills hosted the event, and the packet pick-up, expo, and athlete meetings were all in the same building, about a block away from bike check-in. The whole thing felt well organized and welcoming from the beginning. I was one of the last minute registrants, but, not a problem, the race organizers still had it work smoothly. I registered for the quarter iron distance, got my wristband and shwag, and got some last minute items from the expo. I picked up some Zensah sleeves, anticipating a cool start for the next morning (Thanks, Hill Country Running!). Bike check in was next. T1 was about a block away from packet pick-up, and once again, well organized. Everything went smoothly. Thanks to the help of a volunteer who is slightly OCD like myself, the race number got onto my bike and my bike got checked in. Off to T2 and run bag check in. Once again, thanks to the help of a VERY smart volunteer, I got my bag set up and ready for T2.
Next stop? Got to find dinner. Chili's was very welcoming, and the servers even seemed excited for the race, wishing us good luck on the way out the door.
Back to the hotel to get ready and rested.
The morning was in the 50's. Off to the races. Parking was near the finish line/T2, with a shuttle to the starting line/T1. The half iron distance waves went first with the quarter (olympic) distance waves last. As far as an open water swim goes, the water was a dream. It was as calm as you could get, and you could get a view of the half iron distance swimmers as they went by. The race announcer was a hoot! I'm not sure who he was, but he had us cracking up while we were waiting for our wave. Then, 3-2-1 and my wave was in the water and off! The water was almost warm enough to go without wetsuits, but not quite (which was good, because most of us used wetsuits for warmth before the race, not during!).
The swim was good. After my wave thinned out, it was fairly calm, with very few people running over each other. Then, out of the water, up the ramp and over to the strippers. And first, I need to give props to the guy that made the ramps. 'Cause dude, you rock! Back to the strippers... If you've never done a triathlon needing a wetsuit or that had strippers, you need to. These guys and gals are awesome. You and they get the wetsuit down to your waist, you flop down on your butt, they rip the wetsuit down over your feet, and off you go. But this is where I had a problem... When the strippers ripped my wetsuit off, the chip strap on my ankle broke. No, I don't mean came undone. It broke. And the chip must have flown a good ten feet or more. Thanks to some sharp eyed volunteers, they saw it take a hike, and got it back for me. So I wasted several minutes while one of the awesome volunteers figured out how to make the thing work for the rest of the race. Did I mention how awesome the volunteers were?
Run up the hill and to my bike. Except for the mishap with my chip strap, T1 went well. Then, onto the bike leg. Which. Was. AWESOME. If you're familiar with Central Texas, you know that cycling can sometimes be a crapshoot. Hills, traffic, chipseal, hills, lights, itty bitty shoulders, hills, roadkill... You name it. Well, the course was mostly flat-ish, some chipseal, and wide shoulders/protected roadway/quiet roadway. Gorgeous hill country. Two hills that reminded you that you were, in fact, still in the hill country. Fast enough of a course that I was grateful for my sleeves! Great, well supported course.
Then into T2. Great transition-uneventful. And on to the run. Well supported. Did I mention well supported? Two loops through downtown(?) and a park. Then the finish line. It was a beautiful thing. They even stretched a tape across the finish line for each finisher so you could "break" it. Results were up so quickly that my head was spinning! Post race massage, snacks, and adult beverages were available. There were finisher's medals for everyone that completed the quarter and the half distance events (I'm not sure about the sprint from the day before).
I just got my email saying that pictures were ready, and my post race high is typically smooshed by viewing those pictures. Well, Kreutz-thanks for not ruining that high! Kreutz Photography did a really good job.
My stats:
4th in my AG, 7th woman. 24th finisher overall. Time 2:50. Great place to start!
Congrats to all the finishers.
Pros:
The volunteers were amazing
Beautiful race
Well organized
The volunteers did such a great job
Great swim course
Awesome bike course
Nice shuttle between T2 and T1
Strippers
Post race party
Kreutz Photography did a great job
Well organized
The event was about the triathletes, focused on having fun
The town got involved and was very welcoming.
Did I mention the volunteers rocked it?
Cons:
Mud in T1
Half of the run course was off road
The run course may have been longer than it was advertised
At least one aggressive cyclist that would pass people and then cut them off-she was really rude!
Hands down, the best triathlon I've ever done.
So once again, High Five Events, amazing job.
You guys even got the weather to cooperate.
The drive in wasn't so bad. Two-ish hours from the Austin area, through beautiful central Texas. The Inn of the Hills hosted the event, and the packet pick-up, expo, and athlete meetings were all in the same building, about a block away from bike check-in. The whole thing felt well organized and welcoming from the beginning. I was one of the last minute registrants, but, not a problem, the race organizers still had it work smoothly. I registered for the quarter iron distance, got my wristband and shwag, and got some last minute items from the expo. I picked up some Zensah sleeves, anticipating a cool start for the next morning (Thanks, Hill Country Running!). Bike check in was next. T1 was about a block away from packet pick-up, and once again, well organized. Everything went smoothly. Thanks to the help of a volunteer who is slightly OCD like myself, the race number got onto my bike and my bike got checked in. Off to T2 and run bag check in. Once again, thanks to the help of a VERY smart volunteer, I got my bag set up and ready for T2.
Next stop? Got to find dinner. Chili's was very welcoming, and the servers even seemed excited for the race, wishing us good luck on the way out the door.
Back to the hotel to get ready and rested.
The morning was in the 50's. Off to the races. Parking was near the finish line/T2, with a shuttle to the starting line/T1. The half iron distance waves went first with the quarter (olympic) distance waves last. As far as an open water swim goes, the water was a dream. It was as calm as you could get, and you could get a view of the half iron distance swimmers as they went by. The race announcer was a hoot! I'm not sure who he was, but he had us cracking up while we were waiting for our wave. Then, 3-2-1 and my wave was in the water and off! The water was almost warm enough to go without wetsuits, but not quite (which was good, because most of us used wetsuits for warmth before the race, not during!).
The swim was good. After my wave thinned out, it was fairly calm, with very few people running over each other. Then, out of the water, up the ramp and over to the strippers. And first, I need to give props to the guy that made the ramps. 'Cause dude, you rock! Back to the strippers... If you've never done a triathlon needing a wetsuit or that had strippers, you need to. These guys and gals are awesome. You and they get the wetsuit down to your waist, you flop down on your butt, they rip the wetsuit down over your feet, and off you go. But this is where I had a problem... When the strippers ripped my wetsuit off, the chip strap on my ankle broke. No, I don't mean came undone. It broke. And the chip must have flown a good ten feet or more. Thanks to some sharp eyed volunteers, they saw it take a hike, and got it back for me. So I wasted several minutes while one of the awesome volunteers figured out how to make the thing work for the rest of the race. Did I mention how awesome the volunteers were?
Run up the hill and to my bike. Except for the mishap with my chip strap, T1 went well. Then, onto the bike leg. Which. Was. AWESOME. If you're familiar with Central Texas, you know that cycling can sometimes be a crapshoot. Hills, traffic, chipseal, hills, lights, itty bitty shoulders, hills, roadkill... You name it. Well, the course was mostly flat-ish, some chipseal, and wide shoulders/protected roadway/quiet roadway. Gorgeous hill country. Two hills that reminded you that you were, in fact, still in the hill country. Fast enough of a course that I was grateful for my sleeves! Great, well supported course.
Then into T2. Great transition-uneventful. And on to the run. Well supported. Did I mention well supported? Two loops through downtown(?) and a park. Then the finish line. It was a beautiful thing. They even stretched a tape across the finish line for each finisher so you could "break" it. Results were up so quickly that my head was spinning! Post race massage, snacks, and adult beverages were available. There were finisher's medals for everyone that completed the quarter and the half distance events (I'm not sure about the sprint from the day before).
I just got my email saying that pictures were ready, and my post race high is typically smooshed by viewing those pictures. Well, Kreutz-thanks for not ruining that high! Kreutz Photography did a really good job.
My stats:
4th in my AG, 7th woman. 24th finisher overall. Time 2:50. Great place to start!
Congrats to all the finishers.
Pros:
The volunteers were amazing
Beautiful race
Well organized
The volunteers did such a great job
Great swim course
Awesome bike course
Nice shuttle between T2 and T1
Strippers
Post race party
Kreutz Photography did a great job
Well organized
The event was about the triathletes, focused on having fun
The town got involved and was very welcoming.
Did I mention the volunteers rocked it?
Cons:
Mud in T1
Half of the run course was off road
The run course may have been longer than it was advertised
At least one aggressive cyclist that would pass people and then cut them off-she was really rude!
Hands down, the best triathlon I've ever done.
So once again, High Five Events, amazing job.
Thursday, September 29, 2011
What do I wear for my triathlon?
I frequently see the question, "What do I wear for my triathlon?"
You can find many different solutions online. Search the forum at iamtri.com or beginnnertriathlete.com and you can find this question has been answered over and over again.
Personally, I'm a big fan of the two-piece tri suit. I have three. I train in them religiously and I have my favorite. One of them even matches my bike.
But I've learned several things about what to wear, and what not to wear during endurance sports.
First, the baggier your clothing is, the more likely you are to chafe. Coming from a running background, I have all the cute running skorts. Guess what. I used to bathe in body glide to keep from chafing so badly that I'd walk bowlegged for a few days. I once saw a guy during the Austin Marathon bleeding from his nipples from chafing so badly. No more cute running clothes...
Second, everyone wears tight fitting lycra, and no one cares!!! If you catch a stranger looking at you, they're probably admiring your tri suit or jersey, and wondering what brand it is. In one race, I saw athletes with their names on their bottoms. Try not to stare at that!
Third, train in it. If you wear your pretty new tri suit the day of the race, you won't know where the hot spots are. I have one tri suit that I have to coat the inner seams so I don't chafe or blister. I'm glad to have found this out before race day!
Unless you're doing an Iron distance event, the likelihood is that you won't have a changing tent-meaning you won't get to change. Tri suits reduce the time spent in transition and give you one (or more) fewer thing(s) to worry about.
Since I started doing triathlon, my running gear has gotten a makeover. I now run in either a tri suit, or compression shorts and a racerback top.
The most important thing to remember is that no two bodies are alike. What fits one person just right and doesn't chafe may be too harsh on another person's shape. One brand may work well for one person, but not at all for another. Be prepared to try different things.
You can find many different solutions online. Search the forum at iamtri.com or beginnnertriathlete.com and you can find this question has been answered over and over again.
Personally, I'm a big fan of the two-piece tri suit. I have three. I train in them religiously and I have my favorite. One of them even matches my bike.
But I've learned several things about what to wear, and what not to wear during endurance sports.
First, the baggier your clothing is, the more likely you are to chafe. Coming from a running background, I have all the cute running skorts. Guess what. I used to bathe in body glide to keep from chafing so badly that I'd walk bowlegged for a few days. I once saw a guy during the Austin Marathon bleeding from his nipples from chafing so badly. No more cute running clothes...
Second, everyone wears tight fitting lycra, and no one cares!!! If you catch a stranger looking at you, they're probably admiring your tri suit or jersey, and wondering what brand it is. In one race, I saw athletes with their names on their bottoms. Try not to stare at that!
Third, train in it. If you wear your pretty new tri suit the day of the race, you won't know where the hot spots are. I have one tri suit that I have to coat the inner seams so I don't chafe or blister. I'm glad to have found this out before race day!
Unless you're doing an Iron distance event, the likelihood is that you won't have a changing tent-meaning you won't get to change. Tri suits reduce the time spent in transition and give you one (or more) fewer thing(s) to worry about.
Since I started doing triathlon, my running gear has gotten a makeover. I now run in either a tri suit, or compression shorts and a racerback top.
The most important thing to remember is that no two bodies are alike. What fits one person just right and doesn't chafe may be too harsh on another person's shape. One brand may work well for one person, but not at all for another. Be prepared to try different things.
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