Wednesday, October 31, 2012
No Rub?
I just realized that my thighs don't rub together when I walk. Okay, that may not sound like a big deal to a lot of people, but to me it is a Big Friggin' Deal. I can't remember a time when I didn't hear the faint soughing of fabric keeping time with every step like a hissing metronome. I am not sure how long my thighs have been Rub-Free, it may have been a little while, it is not as blatantly noticeable when something is missing. So, just to test it out, I did several laps around the office. Yes, I was alone, there were no witnesses. Still No Rub. I will get out and walk the great outdoors soon to further test this anomaly. Hopefully, it is here to stay and not an aberration. Yes, I am tweaking on this more than just a little bit.
Aqua-Jogger
Just two workouts in and I am kind of enamored of the flotation belt. Aptly named "The Aqua-Jogger" it holds me in a vertical position and lets me "run" and "cycle" on the deep end of the pool. I have been doing 3/4 laps, cycling down and running back, for a solid 20 minutes at a stretch, working muscles and cardio hard. Moving my legs in the circular bicycling motion is working my glutes and hamstrings, as well as hip flexors. When "running" I am working my quads and core hard. An advantage of doing these exercises under water is the added resistance on the "upstroke" of every stride. When running, having the extra strength to lift and move the leg forward is paramount in having an easy stride. When cycling, being able to lift and pull as well as push through the whole circular motion of pedaling will add speed, strength and stamina to my cycling. As I do both strides I am working my arms and core, being cognizant of all the muscles of my body working together to make motion happen. Moving arms and shoulders, activating my core and abs helps to power my legs. I have known this theoretically, and have tried to implement it when running and cycling, but being essentially weightless, and not distracted by incidentals like footing or knee pain, lets me really notice how my entire body is engaged in moving forward. It is revealing, educating, an epiphany. And if nothing else, it is adding another asskicking element to the Winter Regiment.
Long and Strong
Winter Workout Regiment has been implemented and active for a week now. Today I am pleasantly sore from head to toe, so it must be working. After monday's Cycle and Run, and Leg Workout I felt fantastic. My legs felt great, my stamina was decent, and my breathing was good. Last night was Swim Night, and I did a repeat of last thursday: swim 20 laps, 20 minutes "cycle" and "run" with float belt, swim 20 laps, 20 minutes with the float belt, swim 10 laps. True, I did fewer laps, but I ran out of time. The last 10 laps were hard, I won't lie, I didn't want to do them. But I tell myself that it is the last few laps, whether swimming or running, that I am almost too tired to complete, that are the laps that really matter when building strength and stamina. It is really no different than lifting weights "to failure." I felt good during my swim and find that I can push myself harder and longer. I was amused to realize that I was almost overheating, I was pushing myself that well. Funny to feel "hot and sweaty" in a cool pool. I think I was doing something right.
After my swim I came home and broke out the mini Slosh Tubes for 30 minutes of ab and core work. 3 sets, 20 reps each: standing with 5' across shoulders, bending at waist and rotating tube in figure 8; standing, 24" tube in each hand, moving arms in large figure 8 from side to side; full sit-up with 5' tube held straight armed and up towards the ceiling; twisting crunch with 5' tube held against chest and rotated in a figure 8; twisting crunch with 24" tubes, touching tube to the floor on either side. I gotta say, after a hard swim it is not easy to get in an ab/core workout. It was fatiguing.
During each swim I am trying to focus on one small aspect of my technique. Of course, every swim I work on good stroke technique; long, strong and good speed. Last night I also worked on hand positioning throughout the entire stroke, including where and how my hand enters the water. I need to keep my hands relaxed, fingers slightly separated, hand cupped, and "grabbing and holding" the water to pull myself through. Sometimes I get so focused on technique that I almost forget to breathe.
I am also incorporating Fartlek/Speedplay in some of my laps. To swim faster I know I need to move my arms faster, but I also have to lengthen my stroke. I am trying to find the perfect balance of long, easy stroke, and quick, powerful stroke. For endurance swimming I need to find my Race Pace; a steady, long, strong stroke. I need to use the rotation of my torso in the water, as well as my core muscles to lend power and perpetual motion to my swim. There is so much to be cognizant of for a successful endurance swim that it is nearly mind-boggling. For now, I am focusing on my arms and body, using a pull buoy so that it takes my legs entirely out of the equation. I am trying to build muscle memory as well as strength, power and endurance. I am succeeding, slowly but surely. By next season's first Tri I should be able to kick ass on my previous times. Now to get over the whole Creature-lurking-in-the-murk-waiting-to-drag-me-into-the-weeds-and-suck-the-flesh-from-my-bones Phobia. But one thing at a time. For now, Swim Long and Strong.
After my swim I came home and broke out the mini Slosh Tubes for 30 minutes of ab and core work. 3 sets, 20 reps each: standing with 5' across shoulders, bending at waist and rotating tube in figure 8; standing, 24" tube in each hand, moving arms in large figure 8 from side to side; full sit-up with 5' tube held straight armed and up towards the ceiling; twisting crunch with 5' tube held against chest and rotated in a figure 8; twisting crunch with 24" tubes, touching tube to the floor on either side. I gotta say, after a hard swim it is not easy to get in an ab/core workout. It was fatiguing.
During each swim I am trying to focus on one small aspect of my technique. Of course, every swim I work on good stroke technique; long, strong and good speed. Last night I also worked on hand positioning throughout the entire stroke, including where and how my hand enters the water. I need to keep my hands relaxed, fingers slightly separated, hand cupped, and "grabbing and holding" the water to pull myself through. Sometimes I get so focused on technique that I almost forget to breathe.
I am also incorporating Fartlek/Speedplay in some of my laps. To swim faster I know I need to move my arms faster, but I also have to lengthen my stroke. I am trying to find the perfect balance of long, easy stroke, and quick, powerful stroke. For endurance swimming I need to find my Race Pace; a steady, long, strong stroke. I need to use the rotation of my torso in the water, as well as my core muscles to lend power and perpetual motion to my swim. There is so much to be cognizant of for a successful endurance swim that it is nearly mind-boggling. For now, I am focusing on my arms and body, using a pull buoy so that it takes my legs entirely out of the equation. I am trying to build muscle memory as well as strength, power and endurance. I am succeeding, slowly but surely. By next season's first Tri I should be able to kick ass on my previous times. Now to get over the whole Creature-lurking-in-the-murk-waiting-to-drag-me-into-the-weeds-and-suck-the-flesh-from-my-bones Phobia. But one thing at a time. For now, Swim Long and Strong.
Tuesday, October 30, 2012
Cycle And Run
In constant pursuit of new things to do to my body in the name of fitness, I am always experimenting with variations on a theme. Last night I put the spare bike up on the roller stand (no, sadly, Not Joshua, his hubs won't fit into the roller's brackets). I confess, cycling indoors is even more tedious than running on a treadmill, but I am adding it to the regiment. I am wanting to run more, but need to be cautious with my delicate knees. The knees have been aching a bit lately, but then so has the rest of my body. I call it "The Princess and the Pea Syndrome," when my whole body gets hypersensitive, even slight pressure can make me ache, and gods forbid I should have a tag in my clothing, it will make me crazy. But as for my knees, I am trying to be gentle, or as gentle as I can be, and continue to train for trail runs and other upcoming races. So, out comes the bike. Yes, I need to train on the bike for Triathlons as well, but it is also a great way to build strength and stamina for running without the impact.
So last night I decided to do a routine to combine both cycling and running. 10 hard minutes on the bike. Run 1 mile at good speed. 10 hard minutes on the bike. Run half mile with Fartlek/speedplay/hills. 10 hard minutes on bike. Half mile run at near race pace. I was surprised at how hard I worked my legs, heart and lungs. Not to mention that it left me trembling and dripping sweat. It was great! I followed this with some legwork, 3 sets x 15/20 reps: Kettleball swing; wide lunge, knee to floor; front leg lift; jump squat; calf raise; ass to grass prisoner squat; single legged squat; side step with resistance band. Finally 15 minutes of stretching. It was about 1.75 hours of hard work, and left me feeling pleasantly exhausted and slightly queasy, as a good workout should. I think this will be a twice a week routine for a bit, to see how it works for me.
As the days get shorter, and the rains become constant, I am getting myself set up to have no excuses to slack on either my running or my cycling. Slacking is not an option. So, the bike stays in the living room, on rollers, next to the treadmill. The gym in the garage is progressing, though not quite as quickly as I would like because I am trying to do it right instead of do it fast and dirty. I am building my assortment of "Tools" so I can abuse... errr, I mean Train, my body to the utmost. I do not need a membership to a gym, or a personal trainer, I am my own trainer. Yes, some days I do not push myself as hard as a trainer might, but I am damned consistent. And I push myself hard. I do wish my stamina and speed were increasing more quickly, but I know that I just have to give it time, not push myself to the point of injury, and slowly but surely add to my base. I need to remember to Look at How Far I Have Come, not how far I have to go. And I have Come Far.
Monday, October 29, 2012
Balance?
I have realized that it is difficult to find the right balance in my nutrition. I hit my ideal weight, and do not want to drop below that point. But in order to maintain, with my higher intensity workouts, I am actually having to eat more. This leads to me dropping my guard, and eating with a bit more abandon. I have found myself slipping into the mindset that since I do workout hard, I can kinda eat what I want. This is patently Untrue! I fell into this mindset over the years, when my weight stayed fairly stable, but 60 pounds higher than what it is now. Back in the days when I felt like it was okay to be more "full-figured" since I was healthy, strong, and active. Well, I am still healthy, strong and active, but a helluva lot slimmer. And I want to keep it that way. Besides, the consumption of forbidden delicacies have been wreaking painful havoc on my gastrointestinal tract. So, I am chastising myself a bit for a cavalier attitude towards food that has befallen me the last few weeks. Sure, I don't like to be obsessive, compulsive, neurotic and difficult with my eating, but I think I must be. I need to get back to the "all or nothing" mentality that has served me well the last 9 months. I was doing great towards the end of my racing season, upping my caloric intake carefully, and maintaining my fighting weight. But the last few weeks have had several celebrations that allowed me to step away from my "normal" foods, and indulge in delicious decadence just a bit. Oh sure, I was careful, but it is so easy to take the first couple of steps down that pathway, and before you know it you are a mile into the jungle, lost, and eating anything that comes into hand.
Yes, I do think about this frequently. Maybe I spend far too much time analyzing it, overthinking as usual. But it is a topic that cannot be ignored. Garbage In, Garbage Out. I won't let that happen. I need Rocket Fuel. Pure, unadulterated, healthy Fuel for the machine that is Body. So I look back on my few days of decadence, and I do know that there will be the occasional decadent day in my future, but I need to make them few and far between. I will NOT allow myself to get lost in the jungle.
Yes, I do think about this frequently. Maybe I spend far too much time analyzing it, overthinking as usual. But it is a topic that cannot be ignored. Garbage In, Garbage Out. I won't let that happen. I need Rocket Fuel. Pure, unadulterated, healthy Fuel for the machine that is Body. So I look back on my few days of decadence, and I do know that there will be the occasional decadent day in my future, but I need to make them few and far between. I will NOT allow myself to get lost in the jungle.
Slosh Tube Test Run
The Slosh Tubes are a success. I went kind of easy on myself, adding six exercises into my regular upper body workout. With the 5' tube, 20 reps x 3 sets each: for shoulders and core I did a basic over the head swing, back and forth; braced across the shoulders for a simple figure 8 pivot; sit-ups holding the tube straight-armed and up towards the ceiling during the entire move; and a crunch-type move holding the tube against the chest, and pivoting at the waist. With the Indian Clubs, 20 reps x 3 sets: large figure 8 swing, alternating hands; crunch-type move, pivoting at the waist, swinging arms side to side, touching clubs to the ground on either side.
Doing the movements, feeling the muscles being worked, I can already see how this addition to the regiment will have benefits not only to muscle definition and strength, but in performance. I could feel the muscles in my core and sheathing my torso moving with strength and fluidity while being happily exhausted. This in turn will add power to my swim, as well as helping power my running and cycling. Not to mention my impending Fire Academy, with ax swinging and hose hauling aplenty. I am going to the Academy as the oldest recruit by at least 25 years, and have heard stories of how exhausting it can be. I have vowed to hit it at full strength and fighting weight, making no excuses for my age, and showing the kids how it is done. True, there are days, many days, when it would be so much easier to not workout, to find something else that needs doing (I do have a To-Do list that covers half my fridge, literally), or to just be too damned tired, but excuses are all too easy, and not my nature. I would rather find an excuse to let the dishes pile up a bit, the laundry to go unfolded, these chores can always wait, and the world will not end if I wear a rumpled shirt. But my Body needs daily ministrations. To let Body fall behind, weaken, become lazy, slothful, unhappy, that is not an option. Just not an option.
That being said, I will confess to injudicious eating the last four days. I did not go crazy, but I did allow myself to eat too much of foods that are definitely on the Eat With Extreme Caution list. A few culprits were Brie with smoked salmon, pumpkin bread, and corn chips with guacamole. Nothing too radical, but enough that by sunday I was feeling bloated and a bit guilty. Okay, not THAT guilty, the Brie especially was worth it. But that does make me all the more conscientious of what I will be putting in my face this week, as well as how I will be working out. We are heading into the holiday season and it is far too easy to overindulge on a daily basis as we are faced with glorious treats at nearly every turn. But with the Academy as a goal far more important than any race date, I am resolved to keep moving forward, working harder, and refining my regiment all the more.
Doing the movements, feeling the muscles being worked, I can already see how this addition to the regiment will have benefits not only to muscle definition and strength, but in performance. I could feel the muscles in my core and sheathing my torso moving with strength and fluidity while being happily exhausted. This in turn will add power to my swim, as well as helping power my running and cycling. Not to mention my impending Fire Academy, with ax swinging and hose hauling aplenty. I am going to the Academy as the oldest recruit by at least 25 years, and have heard stories of how exhausting it can be. I have vowed to hit it at full strength and fighting weight, making no excuses for my age, and showing the kids how it is done. True, there are days, many days, when it would be so much easier to not workout, to find something else that needs doing (I do have a To-Do list that covers half my fridge, literally), or to just be too damned tired, but excuses are all too easy, and not my nature. I would rather find an excuse to let the dishes pile up a bit, the laundry to go unfolded, these chores can always wait, and the world will not end if I wear a rumpled shirt. But my Body needs daily ministrations. To let Body fall behind, weaken, become lazy, slothful, unhappy, that is not an option. Just not an option.
That being said, I will confess to injudicious eating the last four days. I did not go crazy, but I did allow myself to eat too much of foods that are definitely on the Eat With Extreme Caution list. A few culprits were Brie with smoked salmon, pumpkin bread, and corn chips with guacamole. Nothing too radical, but enough that by sunday I was feeling bloated and a bit guilty. Okay, not THAT guilty, the Brie especially was worth it. But that does make me all the more conscientious of what I will be putting in my face this week, as well as how I will be working out. We are heading into the holiday season and it is far too easy to overindulge on a daily basis as we are faced with glorious treats at nearly every turn. But with the Academy as a goal far more important than any race date, I am resolved to keep moving forward, working harder, and refining my regiment all the more.
Sunday, October 28, 2012
Slosh Tubes
Friday, October 26, 2012
Trail Run
Finally wised up and packed my running gear to work with me today, since fridays I get off early enough to get in a trail run in daylight. I hit a trail that is a familiar old friend, an easy trail along the Willamette that I used to hike with my dogs several times a week. Since I have moved it is too far away for daily dog hikes, but it is easy to swing by after work. The weather was cooperating greatly, cool and breezy, but dry and not bitterly cold. I made sure to strap on my super-power knee brace in case of clumsiness. I trotted across the wet, mossy parking lot careful of my footing. once I hit the trail I quickened my stride. It felt good to run in the woods. My breathing felt great, my legs felt good. Have I mentioned that I love my Merrill Trail Glove shoes? L.O.V.E. Love. The are comfortable and cradle my foot, making me feel like my footing is stable. I have very weak ankles, and have sprained them badly more times than I can count. The ligaments are so stretched out that the slightest misstep will drop me with agonizing efficiency. But the Merrills keep me in close contact with the ground, letting me react to my footing. I feel like I am dancing across the terrain, lightly, nimbly, happily. I ran down the familiar trail, letting myself move along at race pace, feeling my heart and lungs responding. There is not a lot of elevation on this trail it is fairly level, but it does have a few gentle hills that I powered up and down without changing my tempo. Near the end, there are steep embankments to climb, leading to a smooth, grassy area. Here I sprinted, I kicked up my heels and ran with glee for the 50 or so yards before I had to slow as the trail led downslope across slick rocks. That signaled the end of the trail, I turned back, and sprinted across the meadow, back into the woods and along the river. Before I knew it I was back to the parking lot, all too soon. So, without hesitation, I turned around and did it again. I was glad of the knee brace when I caught my toe on a sapling and twisted my leg, nearly going down. Without the brace I am sure my knee wold have been incredibly unhappy with me. It was my fault, I was looking too far ahead at the log I would be jumping in a moment, and not watching where my feet were going. Funny thing, I used to trip over this very same sapling on a regular basis when I walked my dogs down this path. I finished my run feeling good, I did slow for a few steps at one point, but goaded myself on. It was a good run, about 3-1/2 miles or so, and done in decent time. No, I am not sure exactly how far, or how long I ran. Being me, I forgot to bring my watch so have no idea how long I did run. But it felt good. I felt great. I am learning to really like running.
Feeling Great
I know I am inclined to wax poetic over my swim workouts. I can't help myself. Every visit to the pool brings about progress, leaves me exhausted, and sweetly aching the next day. Last night was no exception. From the moment I slipped into the water I knew it was going to be a great swim. I felt strong right out of the gate and my first 10 laps were smooth, fluid, even easy. Normally, my first 10 to 20 laps are a bit of a struggle. I feel tired, sluggish, it takes an eternity to warm up. But last night, it felt good from my opening strokes. I did my regular 5 lap split, and after the first 20 laps and the second 20, I slipped into a flotation belt to "run" and "cycle" laps for about 20 minutes. This was surprisingly tiring. The beauty of it is the resistance in the upstride, both with the running motion and the cycling, as well as zero impact on tender joints. Working quads and hip flexors like this should help considerably to build stamina and speed both for running and cycling. I was also cognizant of what my upper body was doing as my legs churned away underwater, rotating my torso and pumping my arms, to give me a nice core workout. This is definitely going into the regular routine.
Now, back to my glorious swim. I am consumed by technique. I want my technique to be as flawless as possible. This was my reason for taking swim lessons towards the end of summer, I wanted input, pointers, and drills to continue to perfect my stroke. Last night, I really felt as if I managed to take it to the next level, from the first stroke until the last. During each split, when I was using just the pull buoy, I did Fartlek/speedplay sprints for 2 laps without break. Just a short time ago, I was lucky to be able to do half a lap with any speed. Yes, 2 laps left me breathing hard, but not exhausted. And I was able to focus on long, fast strokes, lengthening my entire body and stretching through the water. I felt amazing. And again, halfway through my backstroke laps I stopped at the dive platform to do 20 pull-ups. The last 20 laps I did with pull buoy and hand paddles, mostly because it is my very favorite drill, and I was rewarding myself for a job well done. And through the last 20, I kept up a steady rhythm, rocking my body through the water, letting my core and torso give power and motion to each stroke. I love feeling like a perpetual motion machine. True, the last 8 laps were tough, and the final 2 were brutal, but I kept up my technique with long, strong strokes. I remind myself with swimming and running, that it is that last bit, the last laps, when I wanted to quit a while back, that are going to build my endurance. It is pushing past fatigue, out of the comfort zone, beyond The Usual, that will take me on to that feeling of greatness. Even if it is just within my own mind, I want to reach Greatness.
Now, back to my glorious swim. I am consumed by technique. I want my technique to be as flawless as possible. This was my reason for taking swim lessons towards the end of summer, I wanted input, pointers, and drills to continue to perfect my stroke. Last night, I really felt as if I managed to take it to the next level, from the first stroke until the last. During each split, when I was using just the pull buoy, I did Fartlek/speedplay sprints for 2 laps without break. Just a short time ago, I was lucky to be able to do half a lap with any speed. Yes, 2 laps left me breathing hard, but not exhausted. And I was able to focus on long, fast strokes, lengthening my entire body and stretching through the water. I felt amazing. And again, halfway through my backstroke laps I stopped at the dive platform to do 20 pull-ups. The last 20 laps I did with pull buoy and hand paddles, mostly because it is my very favorite drill, and I was rewarding myself for a job well done. And through the last 20, I kept up a steady rhythm, rocking my body through the water, letting my core and torso give power and motion to each stroke. I love feeling like a perpetual motion machine. True, the last 8 laps were tough, and the final 2 were brutal, but I kept up my technique with long, strong strokes. I remind myself with swimming and running, that it is that last bit, the last laps, when I wanted to quit a while back, that are going to build my endurance. It is pushing past fatigue, out of the comfort zone, beyond The Usual, that will take me on to that feeling of greatness. Even if it is just within my own mind, I want to reach Greatness.
Wednesday, October 24, 2012
Want it Now
I am wishing I had a week of saturdays to work on my gym space. It won't take more than a day or two, really, but I want to get it just right. I keep rolling ideas around in my head, what I want, what I need, things to build. I want color and comfort, inspiration and order. I want to be able to hit my gym and work myself into trembling exhaustion, then stagger ten feet into my kitchen to create healthy post-workout meals. I now have my kettleball, pull-up bar, weight plates and barbell, small weight ball, physio-ball, heavy bag, and yoga mat. In the house I have a great treadmill, and high end roller for my bike. I have the tools I need to kick my own ass every single day. I need to add slosh tubes, macebell, Indian clubs, weight bench, step bench, heavy mat, dry erase board. I want to get my space ready for winter. Now. No, patience is not one of my virtues. I want it, and I want it now.
Food For Thought
These last few years I have developed some specific dietary needs. Wheat and dairy intolerance being the key points. This has made random splurging far less accessible, fortunately. I have always been conscientious about what I stuff in my face. I am an avid label reader, pore over the latest nutritional information, pay heed to sports nutritionists, research proper fueling for athletes. I have done this for years. I have seen fads come and go: High protein, low carb; high protein NO carb; High fiber; Sugar free; Atkin's; South Beach; Paleo. For every extreme diet, there is ample information decrying the same. I have always believed that moderation is the key. Moderation, balance, common sense. Calories in must not exceed calories out. Plain and simple. But it is not so simple. When I consider what goes into my mouth I am ever more diligent to fuel myself with clean, wholesome, nutritious foods. I have cut almost all crap from my diet, indulging very rarely. I avoid fast food, prepackaged, deep fried, refined, high sugar. High fructose corn syrup is the Devil, and to be avoided at all costs. This little rule eliminates an amazing amount of food on the store shelves. I focus on real food: meat, vegetables, fruit, whole grains, legumes, raw nuts, eggs. Sadly, this last year has seen the need to eliminate dairy from my diet, and this has been a tragedy. But I am learning to work around the handicap. The cleaner I eat, the cleaner I need to eat, and the cleaner I want to eat. My body actively rebels against inappropriate foods, which does help me stay on track even when faced with delicious temptation.
My food on an average work day looks much like this:
A cup of organic, black coffee with 1 teaspoon granulated, raw cane syrup, hastily slurped while I get ready for work. My jumbo thermos of coffee gets the same splash of sweet. On the drive to work I drink water, about a liter or more. Next, a handful of raw almonds and more coffee while I settle in at work and my digestion gets up and running. Breakfast is a small bowl of organic brown rice, hemp seed, oatmeal, flaxseed, pumpkin seed granola with half cup of almond milk and a little whey protein (yes, the whey causes a little gastrointestinal distress, but I suffer, I need the protein), and a banana. Mid morning snack of more almonds and another banana. Lunch is 2 or 3 eggs either boiled or scrambled, a serving of fruit or vegetable (I was loving my heirloom tomatoes), a few more almonds, and coffee. Mid afternoon snack of more almonds or another small bowl of granola,and another banana (yeah, I eat a lot of g'damned bananas). I may have half a protein bar, or not. Once home, I grab a quick, pre-workout snack, often more fruit and nuts, or a small bowl of granola. Dinner is my big meal of the day. Yes, I know they say that it should not be, whoever the hell "they" are. But it works for me. Dinner is post-workout, high protein and usually something like a chicken breast taco with fresh guacamole on a corn/flour tortilla, vegetables, and a smoothie. I may have a small handful of organic, dark chocolate chips for a sweet treat. As we head into winter and my supply of homegrown fresh fruits and veggies dwindles I will be eating more yams as a main course for dinner. Yams, chicken breast, and a smoothie is a personal fave dinner.
I talk about smoothies all the time. I love my 25 year old Osterizer Galaxy blender. It has ample power to blend most combinations that I force upon it. My smoothies usually start with an unsweetened juice base: Organic Tart Cherry, Black Cherry, Cranberry, and/or Pomegranate. I chose the organic, 100% single juice styles so I know exactly what I am getting. Even in the juices labeled 100% juice, it is often apple, pear, grape, and only a fraction of the juice you are hoping for, like Tart Cherry. I love using 100% cherry juice, either tart and/or black, because of it's anti-inflammatory qualities, it has a similar effect as most NSAIDs like ibuprofin. Add to the juice a half a blender of greens: spinach, beet greens, lettuces, Swiss chard, kale and blend until pureed. Then add a banana (told you, I eat a lot of g'damned bananas), frozen fruit of your choice (my current favorites are mango, and berry), and a scoop of vanilla whey protein, blend until smooth. Simple as that. A large serving of fruits, vegetables and protein in a palatable, delicious melange. I do a smoothie almost daily, it truly is my Go-To post-workout rocket fuel. They are also my favorite addition to my pre-race dinner, since they are nutritious, easy to digest, and not so high in fiber that I am weighed down on race day. An advantage of a smoothie is that it can be easily tailored to personal tastes and requirements. Most fruits and veggies are nutrient dense (a lot of bang for your buck) and anti-oxidant. As mentioned before, Cherries are anti-inflammatory, as well as anti-cancer, anti-oxidant, good for joints, skin, digestive tract. Berries are a fantastic anti-cancer and anti-inflammatory addition. Bananas have potassium and are a great restorative after a hard workout. Kale, spinach, Swiss chard, and leafy lettuces are high in C, A, anti-oxidants and trace minerals. Peaches are a great low-glycemic addition. The combinations are endless, and delicious.
As you can see, I put a decent amount of research into what I eat. I want quality rocket fuel in my system, not crude oil. I put a lot of thought into meals, but a fairly limited amount of time in prep by sticking to the basics, and keeping my meals simple. I have been tempted to compile a recipe book, but the stores are glutted with such missives. So I just do my own thing, pass on info as seems appropriate, and enjoy the benefits.
My food on an average work day looks much like this:
A cup of organic, black coffee with 1 teaspoon granulated, raw cane syrup, hastily slurped while I get ready for work. My jumbo thermos of coffee gets the same splash of sweet. On the drive to work I drink water, about a liter or more. Next, a handful of raw almonds and more coffee while I settle in at work and my digestion gets up and running. Breakfast is a small bowl of organic brown rice, hemp seed, oatmeal, flaxseed, pumpkin seed granola with half cup of almond milk and a little whey protein (yes, the whey causes a little gastrointestinal distress, but I suffer, I need the protein), and a banana. Mid morning snack of more almonds and another banana. Lunch is 2 or 3 eggs either boiled or scrambled, a serving of fruit or vegetable (I was loving my heirloom tomatoes), a few more almonds, and coffee. Mid afternoon snack of more almonds or another small bowl of granola,and another banana (yeah, I eat a lot of g'damned bananas). I may have half a protein bar, or not. Once home, I grab a quick, pre-workout snack, often more fruit and nuts, or a small bowl of granola. Dinner is my big meal of the day. Yes, I know they say that it should not be, whoever the hell "they" are. But it works for me. Dinner is post-workout, high protein and usually something like a chicken breast taco with fresh guacamole on a corn/flour tortilla, vegetables, and a smoothie. I may have a small handful of organic, dark chocolate chips for a sweet treat. As we head into winter and my supply of homegrown fresh fruits and veggies dwindles I will be eating more yams as a main course for dinner. Yams, chicken breast, and a smoothie is a personal fave dinner.
I talk about smoothies all the time. I love my 25 year old Osterizer Galaxy blender. It has ample power to blend most combinations that I force upon it. My smoothies usually start with an unsweetened juice base: Organic Tart Cherry, Black Cherry, Cranberry, and/or Pomegranate. I chose the organic, 100% single juice styles so I know exactly what I am getting. Even in the juices labeled 100% juice, it is often apple, pear, grape, and only a fraction of the juice you are hoping for, like Tart Cherry. I love using 100% cherry juice, either tart and/or black, because of it's anti-inflammatory qualities, it has a similar effect as most NSAIDs like ibuprofin. Add to the juice a half a blender of greens: spinach, beet greens, lettuces, Swiss chard, kale and blend until pureed. Then add a banana (told you, I eat a lot of g'damned bananas), frozen fruit of your choice (my current favorites are mango, and berry), and a scoop of vanilla whey protein, blend until smooth. Simple as that. A large serving of fruits, vegetables and protein in a palatable, delicious melange. I do a smoothie almost daily, it truly is my Go-To post-workout rocket fuel. They are also my favorite addition to my pre-race dinner, since they are nutritious, easy to digest, and not so high in fiber that I am weighed down on race day. An advantage of a smoothie is that it can be easily tailored to personal tastes and requirements. Most fruits and veggies are nutrient dense (a lot of bang for your buck) and anti-oxidant. As mentioned before, Cherries are anti-inflammatory, as well as anti-cancer, anti-oxidant, good for joints, skin, digestive tract. Berries are a fantastic anti-cancer and anti-inflammatory addition. Bananas have potassium and are a great restorative after a hard workout. Kale, spinach, Swiss chard, and leafy lettuces are high in C, A, anti-oxidants and trace minerals. Peaches are a great low-glycemic addition. The combinations are endless, and delicious.
As you can see, I put a decent amount of research into what I eat. I want quality rocket fuel in my system, not crude oil. I put a lot of thought into meals, but a fairly limited amount of time in prep by sticking to the basics, and keeping my meals simple. I have been tempted to compile a recipe book, but the stores are glutted with such missives. So I just do my own thing, pass on info as seems appropriate, and enjoy the benefits.
Tuesday, October 23, 2012
Stroke. Stroke. Breathe.
Back in the water. It was swim night, and I have been missing the arduous tedium of lap swimming. I know most people would find it boring, repetitious, tedious I enjoy the chance to feel my body at work, away from the distractions of daily life, head under water, the main sound that of my own limbs stroking through the water. I let my brain split into the two halves: one side keeping track of my technique, strokes, laps; the other side wandering aimlessly though the wilds of my mind. It makes for a peaceful, soothing evening. it doesn't hurt that I am also working my entire body into famished exhaustion. By the time I climb out of the pool I am pruney, shaky, a bit queasy, fatigued, and glowing. No shower can completely obliterate the fragrance of chlorine, my skin is permeated. Swimming makes me happy. It makes me feel long, strong and sleek. I want to develop my skills so I feel like an otter sliding through the water. I want to feel as if the water is my second home, that I am a Selkie returned to the sea.
Tonight I started strong. My technique felt good as I rolled side to side, letting body movement power my arms. Stroke. Stroke. Breathe. I did feel some muscle fatigue fairly quickly, I know it was from the last few strength training sessions. I did push my shoulders kinda hard on sunday. But I did not let myself have time to feel wimpy. I fell into a familiar routine: 2 laps with pull buoy, 2 laps with pull buoy and hand paddles, 1 lap backstroke. I decided to add a little difficulty. Halfway through each backstroke lap, I stopped in the deep-end to do 20 pull-ups on the dive platform. These are easy, the water giving me enough buoyancy that it is like an assisted pull-up machine at the gym. To make things even a bit tougher, I did one lap in each series of five with pull buoy and as a Fartlek speed-play lap, swimming hard and fast, trying to keep my strokes long, but quick. It is not easy. And is tiring.
I am fascinated with technique. I know mine kinda sucks at this point, but I am working on it. I do not expect vast leaps of improvement, I am a tortoise, slow and steady. Slowly adding technique, speed, endurance. I am taking this approach to all three Triathlon disciplines, particularly the swim and run. The thing I love about swimming with hand paddles and pull buoy is that the hand paddles encourage good technique in position and stroke, as well as make swimming feel a bit more like my beloved strength training. Arching my arm through the upward stroke, my hand piercing the water smoothly, barely a ripple. Hand darting ahead, long and strong, arm held clean and straight. Hand grabs the water, pulling my body through. My torso rocks rhythmically with each stroke, I am a pendulum in the water. Side to side, rocking gently, arms finding their pace, breathing easy and sure. I am feeling more natural with almost every swim. A little faster, a little stronger, a bit more endurance.
I was drained and starving by the time I was showered, glad I always bring a banana for a quick boost. Once home I craved protein. I made a tuna, spinach and avocado salad, wrapped in a toasted corn tortilla. For the sheer deliciousness of it I made a tart cherry juice, banana, mango, whey smoothie. I feel re-energized, but sleepy all the same.
Tonight, I am tired. I shall sleep well. Muscles fatigued, belly full of healthy food, mind cleared from the debris of the day. I wish I had more time in my evenings to be able to make a concerted effort to attack something more tangible than just my workouts, but I know that I must prioritize my physical health if I want to keep my emotional and mental health on track. It is a precarious balance, especially heading into winter. So my body does take precedence at times like these. Lucky body.
Tonight I started strong. My technique felt good as I rolled side to side, letting body movement power my arms. Stroke. Stroke. Breathe. I did feel some muscle fatigue fairly quickly, I know it was from the last few strength training sessions. I did push my shoulders kinda hard on sunday. But I did not let myself have time to feel wimpy. I fell into a familiar routine: 2 laps with pull buoy, 2 laps with pull buoy and hand paddles, 1 lap backstroke. I decided to add a little difficulty. Halfway through each backstroke lap, I stopped in the deep-end to do 20 pull-ups on the dive platform. These are easy, the water giving me enough buoyancy that it is like an assisted pull-up machine at the gym. To make things even a bit tougher, I did one lap in each series of five with pull buoy and as a Fartlek speed-play lap, swimming hard and fast, trying to keep my strokes long, but quick. It is not easy. And is tiring.
I am fascinated with technique. I know mine kinda sucks at this point, but I am working on it. I do not expect vast leaps of improvement, I am a tortoise, slow and steady. Slowly adding technique, speed, endurance. I am taking this approach to all three Triathlon disciplines, particularly the swim and run. The thing I love about swimming with hand paddles and pull buoy is that the hand paddles encourage good technique in position and stroke, as well as make swimming feel a bit more like my beloved strength training. Arching my arm through the upward stroke, my hand piercing the water smoothly, barely a ripple. Hand darting ahead, long and strong, arm held clean and straight. Hand grabs the water, pulling my body through. My torso rocks rhythmically with each stroke, I am a pendulum in the water. Side to side, rocking gently, arms finding their pace, breathing easy and sure. I am feeling more natural with almost every swim. A little faster, a little stronger, a bit more endurance.
I was drained and starving by the time I was showered, glad I always bring a banana for a quick boost. Once home I craved protein. I made a tuna, spinach and avocado salad, wrapped in a toasted corn tortilla. For the sheer deliciousness of it I made a tart cherry juice, banana, mango, whey smoothie. I feel re-energized, but sleepy all the same.
Tonight, I am tired. I shall sleep well. Muscles fatigued, belly full of healthy food, mind cleared from the debris of the day. I wish I had more time in my evenings to be able to make a concerted effort to attack something more tangible than just my workouts, but I know that I must prioritize my physical health if I want to keep my emotional and mental health on track. It is a precarious balance, especially heading into winter. So my body does take precedence at times like these. Lucky body.
Monday, October 22, 2012
Training in Earnest
Today is the official start of my off season training. Yes, I still have two races pending. Both trail runs, an 8K and a 6 mile. I admit, I am excited to run them, and trying to get my race pace kicked up a few notches. I have made an agreement with myself that this year is when I dip my toes in the water, explore the opportunities, test my mettle. As I push myself a bit more with each event, go a little further, try a little harder, I find what I need to do to make myself better and better. Each event teaches me more about myself, gives me new ideas of how to hone my skills, increase my endurance, build my strength. Right now, I need to run better, faster, longer. Tonight, once again, I hit the treadmill. I am trying to work smarter and harder, and limit junk miles. I won't let myself plod along at a comfortable pace for an hour. Instead I want to push myself hard for 30 to 45 minutes. Tonight it was 5K. I started with half mile warmup then turned up the speed. I ran 1.5 miles alternating Fartlek speedplay at 6mph, 5.5mph incline, 5 mph resting run. Then half mile at 5mph, with a 6mph kick at the end to bring my 5K time in right at 30 minutes. Not fast by many standards, but fast for me. I am pleased that I can run 6mph for a decent leg without keeling over.
Following the quick run I turned to leg/glute work. Lunge, kettleball swing, leg lift, jump squat, dead lift, one-legged squat, side step with band, split squat, prisoner squat. I pushed myself well tonight. Yes, I could have gone harder and further, but as I slip into my new, off-season routine I don't want to over-do it the first week or so and risk pulled muscles, especially my lower back. That being said, I still worked myself to trembling fatigue before finishing up with some good stretching. I am feeling good with my current fitness level, but I so want to get better, faster, stronger, healthier. I want to be able to finish a 10K in 50 minutes, a 5K in 25 minutes. Not record breaking times, but far better than what I am capable of today, right now.
I have about 6 months before my race season starts anew, plenty of time to train myself up. I also have the Academy beginning in January. For that I want strength and stamina beyond what I have now, I want to feel capable of keeping apace with the other recruits that re less than half my age. I know I can. Now the training starts in earnest, for racing and firefighting, and for life. I am in training to be the best me I possibly can.
Following the quick run I turned to leg/glute work. Lunge, kettleball swing, leg lift, jump squat, dead lift, one-legged squat, side step with band, split squat, prisoner squat. I pushed myself well tonight. Yes, I could have gone harder and further, but as I slip into my new, off-season routine I don't want to over-do it the first week or so and risk pulled muscles, especially my lower back. That being said, I still worked myself to trembling fatigue before finishing up with some good stretching. I am feeling good with my current fitness level, but I so want to get better, faster, stronger, healthier. I want to be able to finish a 10K in 50 minutes, a 5K in 25 minutes. Not record breaking times, but far better than what I am capable of today, right now.
I have about 6 months before my race season starts anew, plenty of time to train myself up. I also have the Academy beginning in January. For that I want strength and stamina beyond what I have now, I want to feel capable of keeping apace with the other recruits that re less than half my age. I know I can. Now the training starts in earnest, for racing and firefighting, and for life. I am in training to be the best me I possibly can.
Sunday, October 21, 2012
Family Weekend, Gourmet Food, and Workouts Despite It All
Okay, so it was an indulgent weekend. Too much delicious food, not enough sleep, brothers galore, and way too much delicious food. Way. Too. Much. I decided to allow myself 24 hours of absolute freedom for my little brother's wedding weekend. What happens when a chef and cheesemaker weds a baker? Delicious, rich, wonderful food in copious quantities. Copious. And so very worth it. My contribution was a dish of roasted autumn vegetables; yams, sweet potatoes, winter squash, pumpkin, carrots, beets, sweet onion and tossed with a little olive oil and brown sugar. It gave me a solid, healthy foundation for decadence later.
After over indulging, eating more sugar than I think I have all year, subjecting my digestive tract to dairy and wheat, and generally allowing my appetite free rein, I slipped on the Merrills and took off on a hike/run with my son. Nice steep hills up through the Ponderosas, for about 3 miles or so. The altitude made the air just a little thin, which made me suck wind more than usual, but it was a delicious diversion. There is nothing quite like the clean, crisp air of a high desert pine forest. It felt good to run, stretch my legs, sweat, get my blood flowing.
Today, I thought that a nap would be first and foremost on my agenda as soon as I returned home. The best laid plans, of course. Instead, I got my umpteenth wind and was feeling pretty damned good. Decided I needed a workout more than I needed a nap. The house was cold with the chill of full-blown autumn, so I slipped into my cold weather gear and got to it. Yeah sure, I was moving a little slower than usual, but did four sets of my basic upper body/core workout. I added a few extra exercises to mix it up a little, and worked my muscles nicely. I topped it off with a dinner of leftover roasted autumn veggies and a pomegranate, banana, mango, berry smoothie.
So even with a long, family reunion weekend, too much delicious food, and a long car drive on each end of it, I managed to get in a decent workout both days. This coming week I am hoping to dive into my winter workout regiment, though my gym area isn't ready yet, that has never stopped me. Onward and upward.
After over indulging, eating more sugar than I think I have all year, subjecting my digestive tract to dairy and wheat, and generally allowing my appetite free rein, I slipped on the Merrills and took off on a hike/run with my son. Nice steep hills up through the Ponderosas, for about 3 miles or so. The altitude made the air just a little thin, which made me suck wind more than usual, but it was a delicious diversion. There is nothing quite like the clean, crisp air of a high desert pine forest. It felt good to run, stretch my legs, sweat, get my blood flowing.
Today, I thought that a nap would be first and foremost on my agenda as soon as I returned home. The best laid plans, of course. Instead, I got my umpteenth wind and was feeling pretty damned good. Decided I needed a workout more than I needed a nap. The house was cold with the chill of full-blown autumn, so I slipped into my cold weather gear and got to it. Yeah sure, I was moving a little slower than usual, but did four sets of my basic upper body/core workout. I added a few extra exercises to mix it up a little, and worked my muscles nicely. I topped it off with a dinner of leftover roasted autumn veggies and a pomegranate, banana, mango, berry smoothie.
So even with a long, family reunion weekend, too much delicious food, and a long car drive on each end of it, I managed to get in a decent workout both days. This coming week I am hoping to dive into my winter workout regiment, though my gym area isn't ready yet, that has never stopped me. Onward and upward.
Friday, October 19, 2012
Quickie
Last night's workout nearly didn't happen. I had done my push-up/dip challenge throughout the day: 15 reps each, every hour on the hour, 10 sets total for 150 reps. Once I was off work I had to punch life into high gear, running errands, shopping, then racing for home with a long To Do list to get ready for a weekend away. From the minute I walked through the door I was busy. Finally, at about 8pm I realized that if I was going to get in a workout it had to be Now. I stopped cleaning, packing, fussing, and changed into workout gear. I needed a good upper body/core workout. Needed. I did a basic repeat of tuesday's workout, once again reveling in the "everything old is new again" feel of my familiar, but long-shelved workout. last night I did up the intensity just a little, with the final round pushing me to a point of happy fatigue. I follwed with an easy dinner of poached chicken breast, diced, with guacamole, and a delicious smoothie. Next week, I will be back in the pool, and heading into my winter routine.
Thursday, October 18, 2012
Time Crunch, As Usual
In many ways I like being time crunched. There is a saying, "if you want something done, ask a busy person." I know that when I feel I have all the time in the world I am apt to procrastinate, dawdle, move slowly, take my time. When I am crunched for time, when there are not even minutes to be wasted, I get a shit ton of stuff done. Case in point: last night's workout. I knew I would have to be ready and out the door for Drill Night by 6:45 at the very latest, so there was not a minute to waste. Not a minute. Yes, I managed to get in a few sets of leg work while still at my job, but it was interrupted frequently, and not satisfying. So as soon as the clock hands pointed to get-the-hell-out time, I was shutting down, setting alarms and locking up. Traffic finally graced me with luck and even with a stop for gas I was home in record time.
I am wanting to stick to my vow to run two to three times a week, even if it is a short run. So last night I hopped on the treadmill to warm up my body for the punishment I was about to bestow upon it. I ran a quick mile, at race pace. That is all, just a mile, but at 1.5mph faster than I could manage a few months ago. Yes, I am still a penguin, but it felt fast to me. Hopping off the treadmill I launched immediately into my leg/glute workout. I love strength training, truly. Love. I wish I had some weight lifting equipment, except that then I know I would be inclined to get into a rut.
My basic Leg/Glute Workout, 10 to 15 reps each, minimum 3 sets: Wide stance squat with toes angled out to take pressure off of my knees; basic lunge; prisoner squat (no weight, hands behind head); jump squat, landing lightly; single legged squat with rear foot elevated onto chair; lunge with front foot on 16" bench; swinging squat with kettlebell; standing front leg raise; side leg raise; side step with band. I work my way through the series fairly quickly, not allowing any real rests. I don't do this with the speed of my Down and Dirty Thirty (a lot of the same exercises, as many sets as I can do in 30 minutes), but by slowing it down a little my muscles have to actually work harder. This routine will bring me to sweaty, trembling exhaustion, and I love that.
After finishing up with my legs and glutes, I eyeballed the clock. there was still time to get in some hard ab work. I opted to go with weighted sit-ups, holding 2ea 5# dumbells, arms straight and up towards the ceiling during the entire sit-up. Then side crunches with weight held behind the head. Straight and twisting crunches with legs straight and pointed towards the ceiling. Bridge with leg lift. Scissor kick.
Once my abs were burning and I was queasy, I hopped back on the treadmill for a fast half mile. I finished up with some good stretches. I followed all this with a spinach, tart cherry, mango, banana, berry, whey smoothie and half a protein bar. All consumed while I was cleaning up and changing into dry clothes for Drill. I was out the door with only a few moments to spare. Today I am feeling the zeal of my workout, and it feels great.
I am wanting to stick to my vow to run two to three times a week, even if it is a short run. So last night I hopped on the treadmill to warm up my body for the punishment I was about to bestow upon it. I ran a quick mile, at race pace. That is all, just a mile, but at 1.5mph faster than I could manage a few months ago. Yes, I am still a penguin, but it felt fast to me. Hopping off the treadmill I launched immediately into my leg/glute workout. I love strength training, truly. Love. I wish I had some weight lifting equipment, except that then I know I would be inclined to get into a rut.
My basic Leg/Glute Workout, 10 to 15 reps each, minimum 3 sets: Wide stance squat with toes angled out to take pressure off of my knees; basic lunge; prisoner squat (no weight, hands behind head); jump squat, landing lightly; single legged squat with rear foot elevated onto chair; lunge with front foot on 16" bench; swinging squat with kettlebell; standing front leg raise; side leg raise; side step with band. I work my way through the series fairly quickly, not allowing any real rests. I don't do this with the speed of my Down and Dirty Thirty (a lot of the same exercises, as many sets as I can do in 30 minutes), but by slowing it down a little my muscles have to actually work harder. This routine will bring me to sweaty, trembling exhaustion, and I love that.
After finishing up with my legs and glutes, I eyeballed the clock. there was still time to get in some hard ab work. I opted to go with weighted sit-ups, holding 2ea 5# dumbells, arms straight and up towards the ceiling during the entire sit-up. Then side crunches with weight held behind the head. Straight and twisting crunches with legs straight and pointed towards the ceiling. Bridge with leg lift. Scissor kick.
Once my abs were burning and I was queasy, I hopped back on the treadmill for a fast half mile. I finished up with some good stretches. I followed all this with a spinach, tart cherry, mango, banana, berry, whey smoothie and half a protein bar. All consumed while I was cleaning up and changing into dry clothes for Drill. I was out the door with only a few moments to spare. Today I am feeling the zeal of my workout, and it feels great.
Wednesday, October 17, 2012
Squeezing In Time
This week is posing a few challenges when it comes to fitting in my workouts. Monday I ran, as I mentioned earlier, and it was a good run, if a bit unorthodox. Tuesday I had to pass on my swim, and got home about 8:30, which some might deem a bit late to start a workout. I pooh-pooh such naysayers. Last night, instead of digging into the dishes piling up in the sink, I opted for a quick, hard, upper body workout. I haven't done as much actual strength training the last month or two, focusing more on specific training, especially run and swim. I have put in a lot of miles in the pool this summer, and have done some seriously ass kicking swims. This has kept my arms, chest, shoulders, back and core in damn fine shape, but it is time to get back to some straight up strength training.
Since I have used swimming as my Go To upper body workout, I knew I could slip into my old workout routine and it would be almost like new. I wasn't wrong. I ran through my regular, old dozen: Upright single-arm press with twist, french curl, fly, single arm row with twist, press, row, upright row, bent over row, standing fly, dip, medicine ball toss, kettleball dip. I did three sets of each, with one set to failure. It felt good to revisit my old friends, let their tender ministrations warm my muscles to fatigue. I would have liked to go longer, but knew it would interfere with my sleep.
Today I will work core and legs as much as possible, it is drill at the Fire Station so my time is limited, but workout gear lies in wait in the car. Tomorrow, I will once again have to skip my swim as I prepare for a weekend out of town, but I will do my best to get in a punishing upper body and core workout. It is hard squeeze time out of a busy life, but I know the consequences of letting myself slip, I will not let myself backslide.
In the next few weeks I will finish my gym area in readiness for the long days of winter. Yesterday I splurged and got myself a kettleball and a chin-up bar, and was as giddy as a schoolgirl on prom night. I will build myself a sturdy bench, and possibly a jump box as well. I priced out PVC for my slosh tubes, that will have to wait until next payday, having shot my wad at the sporting goods store yesterday. Another item that brought a glint to my eye at the store was the heavy foam, interlocking, floor pads; $20 for 4ea 24"x24" pieces. I want. And dumbell bars for my weight plates, also on the Must Have list. Slowly, surely, building my gear. Piece by piece. As cheap as I can get away with.
Since I have used swimming as my Go To upper body workout, I knew I could slip into my old workout routine and it would be almost like new. I wasn't wrong. I ran through my regular, old dozen: Upright single-arm press with twist, french curl, fly, single arm row with twist, press, row, upright row, bent over row, standing fly, dip, medicine ball toss, kettleball dip. I did three sets of each, with one set to failure. It felt good to revisit my old friends, let their tender ministrations warm my muscles to fatigue. I would have liked to go longer, but knew it would interfere with my sleep.
Today I will work core and legs as much as possible, it is drill at the Fire Station so my time is limited, but workout gear lies in wait in the car. Tomorrow, I will once again have to skip my swim as I prepare for a weekend out of town, but I will do my best to get in a punishing upper body and core workout. It is hard squeeze time out of a busy life, but I know the consequences of letting myself slip, I will not let myself backslide.
In the next few weeks I will finish my gym area in readiness for the long days of winter. Yesterday I splurged and got myself a kettleball and a chin-up bar, and was as giddy as a schoolgirl on prom night. I will build myself a sturdy bench, and possibly a jump box as well. I priced out PVC for my slosh tubes, that will have to wait until next payday, having shot my wad at the sporting goods store yesterday. Another item that brought a glint to my eye at the store was the heavy foam, interlocking, floor pads; $20 for 4ea 24"x24" pieces. I want. And dumbell bars for my weight plates, also on the Must Have list. Slowly, surely, building my gear. Piece by piece. As cheap as I can get away with.
Running in Circles. Literally.
So, my own plan to run smarter was sidelined a bit on monday. I am planning on running at least twice a week, preferably three times a week. To keep myself from derailing right off the bat, I have a couple of contingency plans for days when my schedule may be tossed aside for life events. Monday was one of those events. Simple enough, I had to drop my vehicle off at the shop for an overnighter. Yes, I could have waited around for my friend to come pick me up. Or, I could take my running gear and take a nice easy run over to his house. Ah, the best laid plans... It all went easily enough, I used the bathroom to change into my cool weather running gear that was so excellent at the OCR last weekend, and my feet comfortably shod in my lovely Merrills. I had my little backpack, so stuffed it with street clothes, regular sneakers, thermos, phone and wallet, snugged the straps and jogged off into the wilds of Lake Oswego feeling a bit like I was training for a GoRuck Challenge.
For those of you who don't know the area, Lake Oswego is an upscale, uppity city, with signs saying "Homes starting at $589,000." Yeah, that kind of neighborhood. It is pretty, and scenic, and traffic clogged, and NOT pedestrian friendly. Many of the streets don't have much in the way of sidewalks or even decent shoulders to trod. And none of the streets seem to go straight, and only the main drags seem to go through from point A to point B. Most dead-end or loop back around. I was not deterred.
Jogging down the hill, backpack bouncing, rush hour traffic roaring past, filling my lungs with belching exhaust, I really wanted to get off onto a peaceful side street. Knowing the side streets were likely just lures into suburbia with no exit, I steered clear. I came to the railroad tracks, heading in the direction I knew I wanted to go, so, off I went. Winding through mostly urban woods and bramble, the tracks were peaceful. I ran for a bit along the side, in packed gravel, I felt good. To change it up a bit I hopped onto the tracks and ran on the ties. This was fun because they ties are a little too far apart to take them two at a time, and too close for one at a time. I alternated a quick, short pace, with an overly long stride, and just enjoyed the feel of my legs responding. After a bit I realized the possible downside; keeping my head down to watch where I was putting my feet, I couldn't keep an eye on my surroundings, and I was kind of in the middle of nothing, it made me a great target if someone wanted to launch a surprise attack. Oh well, nothing I could do about it at this point, I kept running, but tried to keep one eye on my whereabouts. I could hear the Interstate to my left, so knew I was heading in the right direction.
Suddenly, I was faced with an underpass. The tracks were heading under the freeway, and there was no way to get up onto the roads I knew must be a mere stone's throw away. I backtracked to a spur that went off to the right. Jog jog jog. I was enjoying myself. Finally I see a major intersection, undoubtedly the road I was looking for. I jogged on. After a moment I thought, "Gads, these neighborhoods all look alike," followed by the realization that I had managed to actually run a complete circle and end up right back where I had started. So, 30 minutes in, I was no closer to my destination.
I turned around, headed back down the hill, backpack still bouncing, rush hour traffic still roaring past, filling my lungs with belching exhaust. And I still wanted to get off onto a peaceful side street. This time I decided to run all the way to the Interstate, since there had to be an access road that paralleled it. I turned onto the most likely candidate and jogged along, freeway to my left. Realizing a few blocks in that the road was a loop that would take me back to the main drag, again. I started looking at alternatives. Could I cut through a parking lot? No, six foot chain link fence blocked every path. I jogged on, occasionally walking to get my bearings and look at my surroundings. I finally decided that there was nothing to do but get to the freeway, jog alongside it for the quarter mile or so to the off ramp that would take me straight to my friend's house.
I jogged along, skirting the outside of the fence protecting FedEx from raging wildlife, eyeballing the steep, blackberry covered embankment. I spied what seemed to be a thinning of the vines, only about twenty feet of thigh high, thorny impediment between me and my new objective. I approached carefully, respectfully. The first few feet in, stepping high, crushing vines beneath my feet, avoiding thorns, convincing myself that this was a good idea, when the rains started in earnest. Up to this point it had been a sporadic sprinkle, now it was a deluge. Nothing for it but to keep moving, besides, I was still enjoying myself. Climbing upwards, vines snatching at skin and clothing. I slipped a little, teetered, regained my balance and started the mantra, "don't slip, don't slip, don't slip." I imagined myself falling, getting totally ensnared, having to call for help, if I could manage to get my phone out of my backpack, "Yeah, I got a little lost. Where am I? Funny you should ask..." But I did not slip, fought my way free of the briarpatch, and scrambled up the rain slick, muddy embankment. I almost did a victory dance, but the gale force winds made me decide to save that for arrival at my destination. There was a narrow path with good footing snug up against the outside edge of the concrete barricade. I jogged on. Jog jog jog. The rain was hitting me horizontally, I grinned. I felt good. Wet, but good. As I neared the off ramp, I did have to hop over the concrete barricade and onto the shoulder of the freeway to cross over the railroad tracks, I looked down and laughed, knowing I had stood down there 45 minutes earlier, pondering how to get on my way. I jogged on. Finally, off the freeway, back onto anti-pedestrian road, rain horizontal, wind whipping my dripping hair and threatening to snatch my cap from my head. I jogged on, feeling a little tired. I looked at my watch, I had been running for over an hour, with few walking breaks. I figured that I had run about 10K. Tired, but the finish line in sight, not the time to slow down. "Finish Strong," I whispered. And I did, I ran, getting in a final kick as I saw the familiar house like a safe harbor.
I did not stop running until the last few steps onto the front porch. I knocked, tried to slow my breathing and stretch a little. The door opened, a smile, "You look like a drowned rat." I laugh. Hospitality: a hot shower, dry towel, and hot dinner. It was a good run.
For those of you who don't know the area, Lake Oswego is an upscale, uppity city, with signs saying "Homes starting at $589,000." Yeah, that kind of neighborhood. It is pretty, and scenic, and traffic clogged, and NOT pedestrian friendly. Many of the streets don't have much in the way of sidewalks or even decent shoulders to trod. And none of the streets seem to go straight, and only the main drags seem to go through from point A to point B. Most dead-end or loop back around. I was not deterred.
Jogging down the hill, backpack bouncing, rush hour traffic roaring past, filling my lungs with belching exhaust, I really wanted to get off onto a peaceful side street. Knowing the side streets were likely just lures into suburbia with no exit, I steered clear. I came to the railroad tracks, heading in the direction I knew I wanted to go, so, off I went. Winding through mostly urban woods and bramble, the tracks were peaceful. I ran for a bit along the side, in packed gravel, I felt good. To change it up a bit I hopped onto the tracks and ran on the ties. This was fun because they ties are a little too far apart to take them two at a time, and too close for one at a time. I alternated a quick, short pace, with an overly long stride, and just enjoyed the feel of my legs responding. After a bit I realized the possible downside; keeping my head down to watch where I was putting my feet, I couldn't keep an eye on my surroundings, and I was kind of in the middle of nothing, it made me a great target if someone wanted to launch a surprise attack. Oh well, nothing I could do about it at this point, I kept running, but tried to keep one eye on my whereabouts. I could hear the Interstate to my left, so knew I was heading in the right direction.
Suddenly, I was faced with an underpass. The tracks were heading under the freeway, and there was no way to get up onto the roads I knew must be a mere stone's throw away. I backtracked to a spur that went off to the right. Jog jog jog. I was enjoying myself. Finally I see a major intersection, undoubtedly the road I was looking for. I jogged on. After a moment I thought, "Gads, these neighborhoods all look alike," followed by the realization that I had managed to actually run a complete circle and end up right back where I had started. So, 30 minutes in, I was no closer to my destination.
I turned around, headed back down the hill, backpack still bouncing, rush hour traffic still roaring past, filling my lungs with belching exhaust. And I still wanted to get off onto a peaceful side street. This time I decided to run all the way to the Interstate, since there had to be an access road that paralleled it. I turned onto the most likely candidate and jogged along, freeway to my left. Realizing a few blocks in that the road was a loop that would take me back to the main drag, again. I started looking at alternatives. Could I cut through a parking lot? No, six foot chain link fence blocked every path. I jogged on, occasionally walking to get my bearings and look at my surroundings. I finally decided that there was nothing to do but get to the freeway, jog alongside it for the quarter mile or so to the off ramp that would take me straight to my friend's house.
I jogged along, skirting the outside of the fence protecting FedEx from raging wildlife, eyeballing the steep, blackberry covered embankment. I spied what seemed to be a thinning of the vines, only about twenty feet of thigh high, thorny impediment between me and my new objective. I approached carefully, respectfully. The first few feet in, stepping high, crushing vines beneath my feet, avoiding thorns, convincing myself that this was a good idea, when the rains started in earnest. Up to this point it had been a sporadic sprinkle, now it was a deluge. Nothing for it but to keep moving, besides, I was still enjoying myself. Climbing upwards, vines snatching at skin and clothing. I slipped a little, teetered, regained my balance and started the mantra, "don't slip, don't slip, don't slip." I imagined myself falling, getting totally ensnared, having to call for help, if I could manage to get my phone out of my backpack, "Yeah, I got a little lost. Where am I? Funny you should ask..." But I did not slip, fought my way free of the briarpatch, and scrambled up the rain slick, muddy embankment. I almost did a victory dance, but the gale force winds made me decide to save that for arrival at my destination. There was a narrow path with good footing snug up against the outside edge of the concrete barricade. I jogged on. Jog jog jog. The rain was hitting me horizontally, I grinned. I felt good. Wet, but good. As I neared the off ramp, I did have to hop over the concrete barricade and onto the shoulder of the freeway to cross over the railroad tracks, I looked down and laughed, knowing I had stood down there 45 minutes earlier, pondering how to get on my way. I jogged on. Finally, off the freeway, back onto anti-pedestrian road, rain horizontal, wind whipping my dripping hair and threatening to snatch my cap from my head. I jogged on, feeling a little tired. I looked at my watch, I had been running for over an hour, with few walking breaks. I figured that I had run about 10K. Tired, but the finish line in sight, not the time to slow down. "Finish Strong," I whispered. And I did, I ran, getting in a final kick as I saw the familiar house like a safe harbor.
I did not stop running until the last few steps onto the front porch. I knocked, tried to slow my breathing and stretch a little. The door opened, a smile, "You look like a drowned rat." I laugh. Hospitality: a hot shower, dry towel, and hot dinner. It was a good run.
Monday, October 15, 2012
Running, Chaos, and No Time
So much to do, so little time. The old adage rings true, and seems more apropos with each ensuing week. Last week I had the excuse of recovery from 6 miles and 20 obstacles to pare my workout schedule down to three days. This week I have no such excuse, except for a serious lack of time to get shit done. I am heading out of town for the coming weekend, leaving friday, and prepping to go is adding to an already packed schedule. So I am going to have to shoe-horn my workouts in as best I can. Tonight I will run, whether outside in the rain or on the treadmill, I will run. I have gear in the car if I find myself with the opportunity to run outside between work and darkness. I would love to get in a real Fartlek, aka Speedplay, run in the good old out-of-doors. Maybe find some hills to combine Fartlek and hills to really grind in an intense run in a short period. This is my plan: shorter, intense runs instead of long, slow, tedious, knee beating, distance runs. I have to take my knees into consideration as I train for longer, faster runs. I have been doing my homework and the new line of thinking is to focus on "quality miles" versus "junk miles." In other words, to build a solid base run smarter and harder, instead of just pounding the pavement for endless miles and beating holy hell out of delicate body parts. What seems like an eternity ago, though in reality only 3 months ago, my physical therapist told me that if I wanted to take up running I should focus on cross training for endurance and stamina, and limit my races to 5K, and never run more than twice a week. Well, as you might imagine, I am bending the rules just a bit. But I am being cautious, sort of. I have found that I am beginning to love running. Not necessarily the tedium of training, but most definitely the races. I am wishing I had the time and finances to run several events per month, focusing on trail runs. I love Trail Runs. I plan on finding myself a few decent trails to run on my own, pretend it is race day, set my stop watch and go. Silver Falls has fantastic trails, but it is a higher elevation so will be cold and frosty as winter progresses. I am going to look around for some good paths, maybe even revisiting my old haunt; Molalla River State Park. The downside there is that they close the gate at dark, which when trail running, is probably for the best. It is not a real hilly path, but it is scenic and practically on my way home from work. Hmmm. I may have to start hitting it at least on fridays when I am off work early. Damn, I'm glad I thought of it.
Back to the chaos of my week, and having to force my workouts into time slots. If I am lucky I will run tonight and swim my usual tuesday and thursday. I will add in strength training after run and swim to ramp it up a notch. Wednesday is drill night at the Fire Station, but I plan on getting in my Down and Dirty Thirty leg workout and some ab work before I get to go play with the fire engines. I am not even going to plan anything for the weekend, since it is a whole weekend of family time for my little brother's wedding. Okay, I will throw in my Merrills and my cold weather running gear, just in case, but I am not counting on getting in a workout. But then again....
Back to the chaos of my week, and having to force my workouts into time slots. If I am lucky I will run tonight and swim my usual tuesday and thursday. I will add in strength training after run and swim to ramp it up a notch. Wednesday is drill night at the Fire Station, but I plan on getting in my Down and Dirty Thirty leg workout and some ab work before I get to go play with the fire engines. I am not even going to plan anything for the weekend, since it is a whole weekend of family time for my little brother's wedding. Okay, I will throw in my Merrills and my cold weather running gear, just in case, but I am not counting on getting in a workout. But then again....
Friday, October 12, 2012
Where I Am. Where I Am Going.
This was my first night stepping into a new, tougher workout plan. Tonight, since the rains have finally come, I hit the treadmill. Since I am only 5 days past a 6 mile obstacle run I decided to only run 5K. I started slowly, warming up at an easy pace for the first half mile. Then I pushed up to near race pace for the next half mile. The middle mile I did Fartlek-style intervals on an incline for 60 paces, then slowed to an easier run with no incline for 100 paces, and kept this pace for the better part of a mile. The last half mile I ran at race pace, really thinking about the feel of the rhythm, my pace, my breathing. I slowed to a fast walk for a quarter mile to cool down.
Next I did some strength training for legs and glutes: Wide squats; ass-to-grass jump squats; prison squats; lunges; split squats with rear foot on a chair; leg lifts. I ran through two sets., not wanting to push my legs to their limit this soon after a race.
After legs, I moved on to abs/core. 30 minutes of various crunches, scissors, hip flexor leg raises. Finishing up with some stretching, a hot shower, and a dinner of chicken breast and yam.
Tonight I ran 5K in about 30 minutes, which is kind of my regular time. Yes, I took it slow and easy the first half mile, and the resting intervals between Fartlek sprints were at a moderate pace. So this is not the best indication of race speed. My goal is to run my first 10K next season at 50 minutes or better, that would shave about 15 minutes off of my one and only 10K time. I plan on running either outdoors or on the treadmill a minimum of three nights a week from here on out. I have an 8K trail run in 4 weeks, and want to put in a good time. Then I have a 6 mile trail run a month after that. I know that with some solid, focused training I can increase my endurance, up my speed, and start finishing a bit higher up in the pack. True, I finished first in my age bracket at Race the Reaper, but I could have put in a better time. I need more speed, better endurance. The only way I can improve is to push myself, to workout smarter and harder. I want to make my workouts truly count. I am zeroing in on designing my perfect workouts, my perfect training regiment.
I ran well tonight. I feel good about where I am and where I am going.
Next I did some strength training for legs and glutes: Wide squats; ass-to-grass jump squats; prison squats; lunges; split squats with rear foot on a chair; leg lifts. I ran through two sets., not wanting to push my legs to their limit this soon after a race.
After legs, I moved on to abs/core. 30 minutes of various crunches, scissors, hip flexor leg raises. Finishing up with some stretching, a hot shower, and a dinner of chicken breast and yam.
Tonight I ran 5K in about 30 minutes, which is kind of my regular time. Yes, I took it slow and easy the first half mile, and the resting intervals between Fartlek sprints were at a moderate pace. So this is not the best indication of race speed. My goal is to run my first 10K next season at 50 minutes or better, that would shave about 15 minutes off of my one and only 10K time. I plan on running either outdoors or on the treadmill a minimum of three nights a week from here on out. I have an 8K trail run in 4 weeks, and want to put in a good time. Then I have a 6 mile trail run a month after that. I know that with some solid, focused training I can increase my endurance, up my speed, and start finishing a bit higher up in the pack. True, I finished first in my age bracket at Race the Reaper, but I could have put in a better time. I need more speed, better endurance. The only way I can improve is to push myself, to workout smarter and harder. I want to make my workouts truly count. I am zeroing in on designing my perfect workouts, my perfect training regiment.
I ran well tonight. I feel good about where I am and where I am going.
Thursday, October 11, 2012
Finish Strong
Back in the swim of things. Literally. I pondered writing a post about despair, looming winter depression, shorter days, pending rain, as I drove through heavy traffic feeling gloomy, tears burning my eyes. Yes, I can be a basketcase, especially this time of year, and especially when I am broke and facing a lean winter. In my head I wrote grim prose as I drove through evening traffic. My swim gear was in my bag next to me, but all I wanted to do was drive straight home and curl into a fetal position underneath my down comforter. It was a strong pull, a siren song.
But I did not allow myself to turn onto the all too familiar road to my home and instead headed east towards the aquatic center. Even in the parking lot I sat debating going inside. Finally, I took a deep breath, grabbed my bag and headed inside. I was greeted with the familiar and comforting fragrance of moist, chlorine laden air. But I felt chilled, sluggish, unenthusiastic. I changed quickly, wet down my hair and pulled on my condom-like swim cap, letting it snap into place. I walked quickly and with purpose to the pool, grabbed hand paddles, pull buoy and flippers. I shivered, cold, tired. I jumped in the water without letting myself have time to think. The water felt cold enough to make me gasp, goosebumps chased across my body. I stood for a few moments, feeling chilled, the water uncomfortably cold. I couldn't procrastinate any longer, I plunged in and started swimming. I felt chilled, tired. But defeat was not an option.
I swam, crawled, backstroked. One lap, two, three. Still chilled, still tired. I grabbed the pull buoy and hand paddles and kept swimming. I fell into my favorite routine: 2 laps with pull buoy, 2 laps with hand paddles and pull buoy, 1 lap backstroke. After the first five laps I was already reveling in the feel of my body slipping through the water. I focused on lengthening my body, lengthening my stroke, letting my body roll side to side, a pendulum in the water. Stroke. Stroke. Breathe. Stroke. Stroke. Breathe. I kept at it, lap after lap. Ten laps in I was feeling strong, healthy, sleek. I kept swimming, feeling better with every stroke, every breath, every lap. Back and forth, the length of the pool. Lap after lap.
So, despite despair, gloom, and an encroaching lean winter, I swam. The cool water washing stress, anxiety and despair from my body, heart and soul. I swam. 50 laps. 50 hard, fast laps. I was tired after 40, but knew it would be those last 10 laps, the tired laps, pushing myself beyond my fatigue, that would be the laps that truly count. I swam the last five laps harder and faster than all the previous laps. In my mind I was thinking of my race pace, and training my body to finish strong. And I did. Finish Strong.
But I did not allow myself to turn onto the all too familiar road to my home and instead headed east towards the aquatic center. Even in the parking lot I sat debating going inside. Finally, I took a deep breath, grabbed my bag and headed inside. I was greeted with the familiar and comforting fragrance of moist, chlorine laden air. But I felt chilled, sluggish, unenthusiastic. I changed quickly, wet down my hair and pulled on my condom-like swim cap, letting it snap into place. I walked quickly and with purpose to the pool, grabbed hand paddles, pull buoy and flippers. I shivered, cold, tired. I jumped in the water without letting myself have time to think. The water felt cold enough to make me gasp, goosebumps chased across my body. I stood for a few moments, feeling chilled, the water uncomfortably cold. I couldn't procrastinate any longer, I plunged in and started swimming. I felt chilled, tired. But defeat was not an option.
I swam, crawled, backstroked. One lap, two, three. Still chilled, still tired. I grabbed the pull buoy and hand paddles and kept swimming. I fell into my favorite routine: 2 laps with pull buoy, 2 laps with hand paddles and pull buoy, 1 lap backstroke. After the first five laps I was already reveling in the feel of my body slipping through the water. I focused on lengthening my body, lengthening my stroke, letting my body roll side to side, a pendulum in the water. Stroke. Stroke. Breathe. Stroke. Stroke. Breathe. I kept at it, lap after lap. Ten laps in I was feeling strong, healthy, sleek. I kept swimming, feeling better with every stroke, every breath, every lap. Back and forth, the length of the pool. Lap after lap.
So, despite despair, gloom, and an encroaching lean winter, I swam. The cool water washing stress, anxiety and despair from my body, heart and soul. I swam. 50 laps. 50 hard, fast laps. I was tired after 40, but knew it would be those last 10 laps, the tired laps, pushing myself beyond my fatigue, that would be the laps that truly count. I swam the last five laps harder and faster than all the previous laps. In my mind I was thinking of my race pace, and training my body to finish strong. And I did. Finish Strong.
Wednesday, October 10, 2012
Pondering, Planning, Making Lists
Working on my list of necessary implements for my Gym Space. The list grows as I think of the ways and means to get the most out of my workouts. One thing I have decided will be necessary is a dry erase board. I want to make a comprehensive program/schedule of workouts and exercises. I will be adding so many new and exciting exercises that I will need to make a long list just to keep track of them all or I will be likely to slip into my comfy, old, familiar routines. I can't allow that. I want new and improved. I want to BE New and Improved. Same old same old won't be good enough. Bring on a whole new agenda.
I plan on running three days a week alternating Speed Work, Endurance Work and Long Runs, and add to that Pete Kemme strength training and plyometrics. At least two days a week, preferably three days, I will Swim, and do upper body and core strength training. I know I should have one day of rest a week, so I will force myself to do so, but it won't be easy, and I may skip a rest days pretty regularly.
Shopping List:
Dry Erase Board
6' x 4" PVC and End Caps
4' x 3" PVC and End Caps
Lead Pipe for Macebell
4' Handle for Hammerbell
Lumber and Padding for Bench
Floor Mat
Chin Up Bar
Cool Posters
Boombox
I plan on running three days a week alternating Speed Work, Endurance Work and Long Runs, and add to that Pete Kemme strength training and plyometrics. At least two days a week, preferably three days, I will Swim, and do upper body and core strength training. I know I should have one day of rest a week, so I will force myself to do so, but it won't be easy, and I may skip a rest days pretty regularly.
Shopping List:
Dry Erase Board
6' x 4" PVC and End Caps
4' x 3" PVC and End Caps
Lead Pipe for Macebell
4' Handle for Hammerbell
Lumber and Padding for Bench
Floor Mat
Chin Up Bar
Cool Posters
Boombox
Hump Month
I am excited about the direction I will be taking my workouts very soon, but it is coming into the time of year when the only thing that keeps me on track is my OCD commitment to routine and regiment. Autumn, that dangerous season when all I really want to do is eat carbs and sleep. I become highly susceptible to the lure of Mellowcreme Pumpkins and the ever glorious Mellowcreme Harvest Mix. Brain feels fogged with fatigue as it tries to convince me that napping is far more beneficial than exercise, and sleep is just in my best interests. October is always "Hump Month" for me, that time when my competitions are done or winding down, I am tired, the days are getting shorter and colder, cocooning sounds fantastic, and my bed is a seductive temptation at almost any given time. Workouts have to be planned and executed, without allowing Brain to sweet talk me out of my gear and into fuzzy jammies.
To keep myself facing the future, moving forward and not only maintaining my momentum, but kicking it into high gear, I am obsessively researching, reading, planning, scheming, and devising new self torture. The garage is coming along apace, I have cleared out and painted about a third of my space, and could easily have a workout corner whipped into shape with just a day or two of focused energy. I am envisioning my space: walls in splendidly vivid purples; motivational posters with sweaty bodies and gleefully sadistic slogans; new toys of torture racked and stacked; appropriate furnishings; boombox. I can see it in my mind, a carrot on a stick, my grail, a present to me from me. I want to be able to have a good space to push my body beyond anything I may have imagined in any of my previous incarnations.
I am planning and creating workout programs incorporating plyometrics, CrossFit, Peter Kemme's ingenious exercises, weights, and cardio, cardio, cardio. I will come out of this winter stronger, faster, leaner and better equipped for next season.
But first I have to quell the desire to sleep, eat, sleep and eat.
To keep myself facing the future, moving forward and not only maintaining my momentum, but kicking it into high gear, I am obsessively researching, reading, planning, scheming, and devising new self torture. The garage is coming along apace, I have cleared out and painted about a third of my space, and could easily have a workout corner whipped into shape with just a day or two of focused energy. I am envisioning my space: walls in splendidly vivid purples; motivational posters with sweaty bodies and gleefully sadistic slogans; new toys of torture racked and stacked; appropriate furnishings; boombox. I can see it in my mind, a carrot on a stick, my grail, a present to me from me. I want to be able to have a good space to push my body beyond anything I may have imagined in any of my previous incarnations.
I am planning and creating workout programs incorporating plyometrics, CrossFit, Peter Kemme's ingenious exercises, weights, and cardio, cardio, cardio. I will come out of this winter stronger, faster, leaner and better equipped for next season.
But first I have to quell the desire to sleep, eat, sleep and eat.
Monday, October 8, 2012
Gear; Dressing The Part
I confess I have turned into a bit of a compulsive shopper this summer. I have taken up several new athletic disciplines that require a certain amount of specialized gear if I am going to not be bothered by clothing induced irritations. I have often said that I suffer from "Princess and the Pea Syndrome." No, I do not act the princess, but my skin is easily abraded and annoyed by tags in my clothes, thick seams, even knots in thread. I know, I am a delicate flower. I cut all the tags from my clothes, have to be very careful with the socks and underwear I buy or I will feel chafed and abraded in mere minutes. Wrinkles in my socks can drive me insane. Shoes that lace a little snugly over my arch will have my metatarsals in aching hysterics. Comfortable, appropriate gear is essential if I don't want to be totally distracted from the athletic task at hand. So, I have been shopping, and adding to my wardrobe. Admittedly, I have bought a good portion of my gear at my favorite thriftstore, picking up some awesome clothing for a small fraction of retail price. I have Nike, Adidas, Champion, Speedo and Under Armor aplenty. The things I have had to buy new are shoes, socks, my Tri-suit and my wetsuit. I have learned the hard and painful way that good socks and shoes are essential if I am going to run relatively pain free. I expect a certain amount of knee pain, especially on hilly courses like the last few I have subjected myself to, but I do not need foot pain, bruises, raw spots and blisters, not if I can help it.
My latest new loves, besides my 2XU wetsuit and Merrill trail shoes, are the cold weather Nike running pants and the Champion cold gear shirt I bought this last week. I found them at my fave Value Village, the pants were $5, the shirt was $7. I wore them for my obstacle race sunday, and absolutely love their fit and functionality. The pants are going to be my Go To pants for my upcoming trail runs through Fall and into Winter. Soft, comfortable, protective, moisture wicking and relatively wind resistant. The pants also seemed fairly impervious to stickers, grass seed, and splinters. The shirt, a man's size, is comfortable through the shoulders and armpits, as well as long enough in body and sleeve, both aspects that are difficult for me to find in women's clothing. The shirt even has thumb holes in the arm sleeve so I can pull it down to protect my hands from the cold.
Added to my impulse buys: four pair of winter athletic socks. They were in a 50% off sale on The Clymb, I really had to weigh the pros and cons, but opted to go ahead and splurge on my feet and calves a little. All are medium compression socks, hugging the foot and calves, adding some support as well as some additional abrasion protection, and warmth. They are winter socks, 40% Merino wool, but thin and smooth, not bulky. With my plan to increase my trail runs, and to run throughout the cold, wet winter, I know that compression wool socks are going to be vital to my comfort and pleasure in the freedom of the trail run. Yes, I have been splurging on myself, but truth be told, I don't think I have spent more than $300 on new gear all this year. And quite frankly, I'm worth it.
My latest new loves, besides my 2XU wetsuit and Merrill trail shoes, are the cold weather Nike running pants and the Champion cold gear shirt I bought this last week. I found them at my fave Value Village, the pants were $5, the shirt was $7. I wore them for my obstacle race sunday, and absolutely love their fit and functionality. The pants are going to be my Go To pants for my upcoming trail runs through Fall and into Winter. Soft, comfortable, protective, moisture wicking and relatively wind resistant. The pants also seemed fairly impervious to stickers, grass seed, and splinters. The shirt, a man's size, is comfortable through the shoulders and armpits, as well as long enough in body and sleeve, both aspects that are difficult for me to find in women's clothing. The shirt even has thumb holes in the arm sleeve so I can pull it down to protect my hands from the cold.
Added to my impulse buys: four pair of winter athletic socks. They were in a 50% off sale on The Clymb, I really had to weigh the pros and cons, but opted to go ahead and splurge on my feet and calves a little. All are medium compression socks, hugging the foot and calves, adding some support as well as some additional abrasion protection, and warmth. They are winter socks, 40% Merino wool, but thin and smooth, not bulky. With my plan to increase my trail runs, and to run throughout the cold, wet winter, I know that compression wool socks are going to be vital to my comfort and pleasure in the freedom of the trail run. Yes, I have been splurging on myself, but truth be told, I don't think I have spent more than $300 on new gear all this year. And quite frankly, I'm worth it.
New Shoe Debut
The sexy new Merrill Trail Gloves got their trial by fire yesterday, or more aptly, trial by mud, water, rock, dust and obstacles. Six miles of steep terrain, several creek crossings, two water/mud pits, and various climbing escapades. There was soft dust, loose clay, rock, gravel, ruts, grass, wet rocks, uneven footing, cargo nets, wooden walls and towers, a tire wall, and ropes. I wouldn't hesitate to say that I really put these shoes through their paces in their debut performance. How did they hold up? Did they pass muster? Pass or Fail? I give the Merrill Trail Glove a glowing A+. They cradled my foot comfortably, left no marks, no blisters, no bruising, not even a rub spot. The shoe fits snugly in the heel and arch, but gives plenty of toe space, so my feet felt almost naked yet protected by a force field. The "rock plate" was enough to protect the ball of my foot from the bruising my ZemTeks allowed, but was still pliable enough that I could feel the surface I was traversing. The traction far surpassed my hopes and expectations and out-performed just about every other shoe we came across. I found myself giving a sales pitch to a couple in their Vibram Five Fingers, who were complaining about traction and the rough surfaces. They were even great for water crossings, giving good traction and stability on slimy rocks, as well as shedding water quickly so my feet were not water-logged.
I have come face to face with the realities of having the proper shoe for various excursions. The ZemTek Terras are great for smooth surfaces and road races that the Merrill Trail Glove would be too rough for, given its deeper tread. But the Merrills are hands down a great trail running shoe, cladding the foot in a protective, stable yet minimalist and highly comfortable shoe that gives your foot all the tools it needs to to maneuver the road less traveled. I am excited to take them out on a straight up trail run, I think Silvercreek Falls Trail is in my near future.
I have come face to face with the realities of having the proper shoe for various excursions. The ZemTek Terras are great for smooth surfaces and road races that the Merrill Trail Glove would be too rough for, given its deeper tread. But the Merrills are hands down a great trail running shoe, cladding the foot in a protective, stable yet minimalist and highly comfortable shoe that gives your foot all the tools it needs to to maneuver the road less traveled. I am excited to take them out on a straight up trail run, I think Silvercreek Falls Trail is in my near future.
Obstacle Race, Complete
I am a bit tired and sore today after a great day at my first Obstacle race yesterday. Six Miles, twenty Obstacles, brutal Hills. I admit, I would love to be home lazing about, making a humongous breakfast, drinking too much coffee, and allowing myself a day of dysfunction. The race went well, though maybe not as fast as I would have liked. I ran the event with a young friend from the fire department, an agile, healthy 24 year old that I felt sure would put me to shame. True, his upper body strength blew me out of the water, and his initial speed could have left me in the dust. But in the end, I had better endurance for the run. I had been careful with conditioning, nutrition and hydration in the days leading up to this, and especially in the 72 hours beforehand. He had not. He was dehydrated before we started, drank too much water at the aid stations, and hadn't eaten much the day before or for breakfast. I had been obsessive. The last few miles he was running on empty and had bonked. I was hungry, but felt well nourished, and though my muscles were fatigued I still felt like I had good energy. Maybe he was trying to take it easy on me, but I could have pushed myself a lot harder the last few miles. I did have to skip a few of the obstacles, out of respect for my delicate knees. And my upper body strength is not what it could be, since my training regiment has been focused on endurance, running and triathlon for the last six months or so. That will change this Autumn as I start to prep myself for the strain of Firefighter Academy.
I plan on more obstacle races in my future, though still lean towards making Trail Running a main priority. I want to look into Adventure Racing next; more endurance, and natural obstacles to overcome instead of man-made. But that is for next season. Now, as the season winds down, I only have two major races left on the 2012 calender, both Trail Runs. To fill in the gaps I plan on adding Silvercreek Falls as a running trail a few times in the upcoming months. This has been an adventurous and epic Summer, as I have tested the waters in many a new endeavor, and added to my mental and physical fitness and endurance. I want more.
I plan on more obstacle races in my future, though still lean towards making Trail Running a main priority. I want to look into Adventure Racing next; more endurance, and natural obstacles to overcome instead of man-made. But that is for next season. Now, as the season winds down, I only have two major races left on the 2012 calender, both Trail Runs. To fill in the gaps I plan on adding Silvercreek Falls as a running trail a few times in the upcoming months. This has been an adventurous and epic Summer, as I have tested the waters in many a new endeavor, and added to my mental and physical fitness and endurance. I want more.
Friday, October 5, 2012
My New Treasure
Mentally getting my game face on for the race sunday. I can't help but wish that I had been able to fit in a few workouts this week, just because I feel out of synch when I don't workout. I did do abs and Yoga monday, and got to swim tuesday, but that it is since my race last saturday. And now, it is 39 hours until my start time. I will be dressed, ready and eager. I have found that my pre-race nerves have settled down quite a bit since my first, nerve wracking Triathlon. My excitement for trail races has only increased since my first, true run a week ago. The bruises on my feet have healed, residual muscle soreness is gone, excitement for my next challenge is building. I confess to having splurged this week, a shamelessly naughty expenditure, a gleefully debauched indulgence. What lascivious, brazen purchase? What titillating treasure? My first pair of Merrill Trail Gloves. The shoe company with the reputation for deliciously cradling feet like the hands of an adept and gentle lover. After the beating my poor feet took on the jagged bedrock at Multnomah Falls, I knew my beloved ZemTeks would have to be reserved for road and easy trails, not for rugged terrain. But the crux is, I loved the roughness, the wildness, the untamed feeling of running on trails not suited for the meek or delicate. I reveled in my ability to ignore the pain as I danced across sharp outcroppings. But Brain was ever diligent, and warned me to not break myself in my zeal. The reality of a broken metatarsal would have put an end to my season then and there.
So, with common sense nipping at my heels, I decided that I would have to invest in a better shoe, one suited to such hazardous conditions. I did my homework. I knew what I wanted: a minimalist shoe that would allow my foot the near freedom of a barefoot run, but with enough protection that I could, indeed, Run. Two choices came up the clear winners: VivoBarefoot Breatho Trail Running Shoe, and the Merrill Trail Glove. Both very similar in style, reputation, and qualities. I was leaning a bit towards the VivoBarefoot shoe largely because of the price, about $20 less than the Merrills. I know I should have shopped around, but I was eager, and wanted shoes NOW. On a whim, I swung through my local REI, an outdoor equipment store that I have been haunting more and more of late. I strolled to the women's shoe section. They had both brands, but neither trail shoe. I was disappointed. I briefly contemplated the Merrill Street Glove, but knew it was not up to the beating I wanted to give it. A Scandinavian looking young woman asked if she could help. I expressed my needs, desires, and disappointment at being denied. She commiserated with appropriate sympathy, and mentioned, "We do have the Trail Glove in men's but not women's." Whaa..?! I prefer men's shoes, they fit me better, as a general rule. I had her bring me out a pair. The first were a tad too small. I bumped up half a size and slipped my foot into the loving embrace of what I knew was the beginning of a love affair of adventurous proportions. The firm, yet gentle way they cupped my heels, yet allowed my toes plenty of room to play. And, the selling point, the very sexy sounding, "Rock Plate." Doesn't that roll off the tongue with a savory flavor? "Rock Plate." *swoon* I was sunk. I knew these shoes must be mine. Clutching the box to my chest I went directly to the counter, as if fearful I would be stopped and my new love torn from my embrace. Once lawfully mine, I nearly ran to the car, eager to return my feet to that loving embrace.
True, the acid test comes in 39 hours. My first trail run in the sexy, new shoes. A trail and obstacle run, so both my feet and my body will be put to the test. And along with me will be the wondrous, new shoes. I feel like the little dancer in The Red Shoes, I want to run and run and run, better, faster and more beautifully than before. Run until I drop. And hopefully, the new shoes will take me everywhere I want to go.
So, with common sense nipping at my heels, I decided that I would have to invest in a better shoe, one suited to such hazardous conditions. I did my homework. I knew what I wanted: a minimalist shoe that would allow my foot the near freedom of a barefoot run, but with enough protection that I could, indeed, Run. Two choices came up the clear winners: VivoBarefoot Breatho Trail Running Shoe, and the Merrill Trail Glove. Both very similar in style, reputation, and qualities. I was leaning a bit towards the VivoBarefoot shoe largely because of the price, about $20 less than the Merrills. I know I should have shopped around, but I was eager, and wanted shoes NOW. On a whim, I swung through my local REI, an outdoor equipment store that I have been haunting more and more of late. I strolled to the women's shoe section. They had both brands, but neither trail shoe. I was disappointed. I briefly contemplated the Merrill Street Glove, but knew it was not up to the beating I wanted to give it. A Scandinavian looking young woman asked if she could help. I expressed my needs, desires, and disappointment at being denied. She commiserated with appropriate sympathy, and mentioned, "We do have the Trail Glove in men's but not women's." Whaa..?! I prefer men's shoes, they fit me better, as a general rule. I had her bring me out a pair. The first were a tad too small. I bumped up half a size and slipped my foot into the loving embrace of what I knew was the beginning of a love affair of adventurous proportions. The firm, yet gentle way they cupped my heels, yet allowed my toes plenty of room to play. And, the selling point, the very sexy sounding, "Rock Plate." Doesn't that roll off the tongue with a savory flavor? "Rock Plate." *swoon* I was sunk. I knew these shoes must be mine. Clutching the box to my chest I went directly to the counter, as if fearful I would be stopped and my new love torn from my embrace. Once lawfully mine, I nearly ran to the car, eager to return my feet to that loving embrace.
True, the acid test comes in 39 hours. My first trail run in the sexy, new shoes. A trail and obstacle run, so both my feet and my body will be put to the test. And along with me will be the wondrous, new shoes. I feel like the little dancer in The Red Shoes, I want to run and run and run, better, faster and more beautifully than before. Run until I drop. And hopefully, the new shoes will take me everywhere I want to go.
Thursday, October 4, 2012
Gym Toys
Is it wrong that I am getting very excited to begin my new training regiment? With my racing season dwindling, I feel I can start training in earnest for what is on the horizon. Yes, I have been training hard all year, but the first half was without real focus. The second half was full of events that required I take it easy for a few days before and after, which seemed to put huge holes in my schedule. With my last rigorous, full body race just a few days away, I know my training can bump up a notch soon after. And this has me ridiculously excited. Ironically, the beautiful Autumn weather has been interfering with my plans to get my gym space set up at home. I am waiting for the weather to go to shit, and we all know it will soon enough, so I can devote a weekend to tearing up the garage, painting, organizing. My awesome neighbor has given me permission to install a climbing rope in their garage. After all, don't we all fantasize about having a climbing rope? I want to hit the local tire shop to see about getting a nice, big tractor tire to beat on with a sledge hammer. Well, when written out, that sounds totally loonie, but it makes sense for core strength, and for my impending firefighter academy.
Tools of the Trade:
Slosh Tubes; 4" x 6' and 3" x 4'
Macebelle
Indian Clubs
Kettlebells
Weight Vest
Heavy Bag
Speed Bag
Weight/Step Bench
Free Weights
Treadmill
Bike on Rollers
Tire
Climbing Rope
This is my basic list, much of which I already have, or can make with very little financial investment. There are a few fantasy items such as a climbing wall, and my long-held-dear wish of a home obstacle course. I know there has been an explosion of interest in the obstacle races over the last few years, but my interest goes back many years. The inspiration is the opening scene from "Silence of The Lambs," with a lithe Clarisse Starling running through the FBI obstacle course at Quantico. I have been enraptured with the idea of having my very own course, or at least easy access to one. It is not the brutal, potentially humiliating course seemingly favored by the hardcore OCRs, but based on a military PT course. I want one. I have wanted one for a decade. I probably won't get one, ever, but a girl can dream.
Tire
Climbing Rope
This is my basic list, much of which I already have, or can make with very little financial investment. There are a few fantasy items such as a climbing wall, and my long-held-dear wish of a home obstacle course. I know there has been an explosion of interest in the obstacle races over the last few years, but my interest goes back many years. The inspiration is the opening scene from "Silence of The Lambs," with a lithe Clarisse Starling running through the FBI obstacle course at Quantico. I have been enraptured with the idea of having my very own course, or at least easy access to one. It is not the brutal, potentially humiliating course seemingly favored by the hardcore OCRs, but based on a military PT course. I want one. I have wanted one for a decade. I probably won't get one, ever, but a girl can dream.
Tuesday, October 2, 2012
EIA
On a different, and very annoying, subject: EIA aka Exercise Induced Asthma. Yeah, I got it. Yeah, I totally hate it. It hits unexpectedly, and at the worst possible moments like in the middle of a Triathlon. My last Tri had far too many episodes, and this is with the benefit of an albuterol inhaler. The 5K run damn near killed me, I felt like an escapee from a TB ward, sucking on my inhaler what seemed like every few minutes. I have had major issues when running in areas with wheat, corn, and (of all things) cottonwood. Interestingly, I had no problems whatsoever on my trail run this last weekend, and it was through dense forest.
Symptoms of EIA include: Coughing, Tightening of the Chest, Wheezing, Unusual Fatigue while exercising, Shortness of Breath while exercising. Yeah, I get all of that. F'king pisses me off. You should hear me wheeze, the air whistles in my throat as I feel like I am being garroted by a particularly sadistic, slow, homicidal maniac.
I am still learning how to manage this. It does not happen every time. Well, actually, it has happened in each of my Tri 5Ks. When it hits, all I can do is slow to a walk, suck on my inhaler (if I have it with me) like a junkie huffer. I know high pollen days add to the problem. As does dry heat. Just one more challenge to add to the list. You know, I wouldn't mind the breathing issues so much, it is the "Unusual Fatigue while exercising," bit that pisses me off most. Nothing like having to fight your own body to get through a race. I know that was what really kicked my ass in the Portland Tri, I had breathing issues from the moment I started. Happily, the Stair Climb was no problem as far as breathing went. But I imagine that could be because I was on canned air for the solid first half. Maybe I just need to wear a SCBA when I run. I will manage this, as I manage all other weirdness my body throws at me. Next season, I will be out to kick some serious ass, and NOT my own.
Symptoms of EIA include: Coughing, Tightening of the Chest, Wheezing, Unusual Fatigue while exercising, Shortness of Breath while exercising. Yeah, I get all of that. F'king pisses me off. You should hear me wheeze, the air whistles in my throat as I feel like I am being garroted by a particularly sadistic, slow, homicidal maniac.
I am still learning how to manage this. It does not happen every time. Well, actually, it has happened in each of my Tri 5Ks. When it hits, all I can do is slow to a walk, suck on my inhaler (if I have it with me) like a junkie huffer. I know high pollen days add to the problem. As does dry heat. Just one more challenge to add to the list. You know, I wouldn't mind the breathing issues so much, it is the "Unusual Fatigue while exercising," bit that pisses me off most. Nothing like having to fight your own body to get through a race. I know that was what really kicked my ass in the Portland Tri, I had breathing issues from the moment I started. Happily, the Stair Climb was no problem as far as breathing went. But I imagine that could be because I was on canned air for the solid first half. Maybe I just need to wear a SCBA when I run. I will manage this, as I manage all other weirdness my body throws at me. Next season, I will be out to kick some serious ass, and NOT my own.
Eat Clean
I have eaten mindfully my entire adult life. I have always been all too aware of the correlation between health and nutrition. True, there have been many times when I ate too much healthy, but I have always tried to minimize junk foods, fried foods, processed or prepackaged. Over the years I have refined and defined my nutrition. Not quite to the point of obsession, but definitely to the point of hyper-aware. About 6 or 7 years ago I became serious about eating for prevention. I began researching to find the best anti-inflammatory diet for me and my poor aching body. While studying the effects of food on inflammation I also realized that this was in line with anti-cancer, heart healthy and anti-depression eating. Kind of a grand slam of health. And a much needed grand slam.
The year I turned 39 I made a vow to myself that each year on my birthday I would be in better health than the previous birthday. At times it has not been the easiest promise to keep, but I have succeeded. The first year I lost 25 pounds and increased my cardio workouts. From then on, I just kept upping the ante by dialing in nutrition, exercise, healthy living.
Four years ago I had a rather large malignant melanoma removed from my back where it had resided for a number of years, a "birthmark" that I could not see. The oncologist was amazed that it had not spread, and honestly admitted that it was very likely my healthy lifestyle that had kept this potential killer in check. It was more than enough validation for me to continue to improve my health.
Two years ago I cut wheat from my diet. It came from a chance conversation with a friend on the effects of lowgrade food allergies on inflammation and soft tissue regeneration. Two of my greatest adversaries. I took his words to heart and researched the premise, everything I could find backed this claim, with wheat and dairy being the two biggest culprits. No way in hell I was going to cut dairy, but I decided to go wheat free and see what happened. I can't say my joints benefited, but my chronic heartburn, that had plagued me for 25 years, disappeared almost overnight. Good enough empirical data for me. Wheat continues to be on the BOLO list. I don't obsessively spurn wheat, I can have it in small doses, but I consume it rarely. One major upside: it makes a carb binge a lot more work, therefore giving me time to let the cravings pass.
This summer dairy became the enemy. Traitorous Dairy. My beloved, darling, dearest Dairy, turned against me, painfully. I tell myself that it is for the best, that it may have been an insidious, inflammatory culprit undermining my attempts to reach optimal health. But g'damn it Dairy, I still miss you every day.
So, I have deleted wheat, dairy, processed foods, most prepackaged foods, nitrates (only all natural bacon and sausage for me, and rarely), chemicals, artificial ingredients, high fructose corn syrup, regular corn syrup, most white sugar, "bad" fats, fried foods, fast food, the list seems endless.
What do I eat? For starters, I am an obsessive label reader. Mostly I buy fresh ingredients and cook delicious, healthy, balanced meals. True, I have a mere handful of my "Go To" meals that I rotate through regularly, depending on the season and available ingredients. I don't go for extreme eating plans like the current rage, Paleo. I aim for moderation; fresh fruits and veggies, organic when I can afford it, whole grains, lean meats. I am a big fan of smoothies, packing the blender with greens and fruit. I eat a lot of raw almonds and walnuts, avocado, eggs, organic granola, whatever fruit or vegetable is currently in season in my own yard. My Salad Garden gave me several months of fresh greens, it was fading just as my Greengage plums ripened and my heirloom tomatoes came on full bore. Now the plums and tomatoes are nearing an end, my winter garden is about to start producing, and my apples and heirloom pumpkins are nearly ready for plucking.
I understand "Garbage In, Garbage Out." And the flipside of that; Rocket Fuel for the machine that is my body. If I want my body to treat me right, I have to return the courtesy. I want my body to perform at its peak, and this requires pure, unadulterated, top of the line, premium fuel. I eat Clean to keep my body Clean. This machine runs better and smoother than it ever has, and I plan on keeping it that way.
The year I turned 39 I made a vow to myself that each year on my birthday I would be in better health than the previous birthday. At times it has not been the easiest promise to keep, but I have succeeded. The first year I lost 25 pounds and increased my cardio workouts. From then on, I just kept upping the ante by dialing in nutrition, exercise, healthy living.
Four years ago I had a rather large malignant melanoma removed from my back where it had resided for a number of years, a "birthmark" that I could not see. The oncologist was amazed that it had not spread, and honestly admitted that it was very likely my healthy lifestyle that had kept this potential killer in check. It was more than enough validation for me to continue to improve my health.
Two years ago I cut wheat from my diet. It came from a chance conversation with a friend on the effects of lowgrade food allergies on inflammation and soft tissue regeneration. Two of my greatest adversaries. I took his words to heart and researched the premise, everything I could find backed this claim, with wheat and dairy being the two biggest culprits. No way in hell I was going to cut dairy, but I decided to go wheat free and see what happened. I can't say my joints benefited, but my chronic heartburn, that had plagued me for 25 years, disappeared almost overnight. Good enough empirical data for me. Wheat continues to be on the BOLO list. I don't obsessively spurn wheat, I can have it in small doses, but I consume it rarely. One major upside: it makes a carb binge a lot more work, therefore giving me time to let the cravings pass.
This summer dairy became the enemy. Traitorous Dairy. My beloved, darling, dearest Dairy, turned against me, painfully. I tell myself that it is for the best, that it may have been an insidious, inflammatory culprit undermining my attempts to reach optimal health. But g'damn it Dairy, I still miss you every day.
So, I have deleted wheat, dairy, processed foods, most prepackaged foods, nitrates (only all natural bacon and sausage for me, and rarely), chemicals, artificial ingredients, high fructose corn syrup, regular corn syrup, most white sugar, "bad" fats, fried foods, fast food, the list seems endless.
What do I eat? For starters, I am an obsessive label reader. Mostly I buy fresh ingredients and cook delicious, healthy, balanced meals. True, I have a mere handful of my "Go To" meals that I rotate through regularly, depending on the season and available ingredients. I don't go for extreme eating plans like the current rage, Paleo. I aim for moderation; fresh fruits and veggies, organic when I can afford it, whole grains, lean meats. I am a big fan of smoothies, packing the blender with greens and fruit. I eat a lot of raw almonds and walnuts, avocado, eggs, organic granola, whatever fruit or vegetable is currently in season in my own yard. My Salad Garden gave me several months of fresh greens, it was fading just as my Greengage plums ripened and my heirloom tomatoes came on full bore. Now the plums and tomatoes are nearing an end, my winter garden is about to start producing, and my apples and heirloom pumpkins are nearly ready for plucking.
I understand "Garbage In, Garbage Out." And the flipside of that; Rocket Fuel for the machine that is my body. If I want my body to treat me right, I have to return the courtesy. I want my body to perform at its peak, and this requires pure, unadulterated, top of the line, premium fuel. I eat Clean to keep my body Clean. This machine runs better and smoother than it ever has, and I plan on keeping it that way.
Monday, October 1, 2012
Taper, Recovery, Whatever
With back to back to back weekends of racing, I am trying to come up with a solid plan for the the weeks between events. It is combination recovery and taper week. Recovery being tantamount. In my studies I have somewhat debunked the Taper week. If I were doing major endurance events such as marathon, half Ironman, Ironman, etc, then the taper would be vital. But I am doing moderate events, that in essence only amount to an extra tough workout. Yes, I am kind of downplaying the difficulty of some of the events I have done, but it is truth. Therefore, the idea of taking the better part of a week off from working out either before or after an event does not make sense to me. Even the experts agree that doing decent workouts during these times is not a bad idea. So, I am wracking my brain, reading, studying, researching, experimenting, attempting to find a viable plan for the week before, the week after, and the all-too-many weeks that are both.
One expert claims that for Triathlon recovery it should be 3 to 5 days per hour of racing. For Running it should be 4 to 6 days per hour of racing. Both seem like such an intolerably long time. That being said, there is also the common sense concept of taking a the day off after a race, and then moderately exercising the unabused muscles. And yet another expert, citing studies and empirical data, shows that doing a slow recovery run the day after a brutal run doesn't help with recovery, but actually adds considerably to fitness levels. It is all too much data, too many conflicting reports, each method disproving other methods. I must keep gathering information, letting it rattle about on my brain, percolate, process, and naturally evolve into a method that will work for me.
All this being said, I am actually incapable of taking much down time, either for Taper or Recovery. It is not my nature to sit idle. One objective to organizing my workout space is to give me cross training options to fill in when I need to be taking down time from specific disciplines. But, Runners Run, Cyclists Cycle, and Swimmers Swim. There is no denying that. A distinct advantage of Triathlon is my ability to always be training within one set discipline, allowing my body to rest from the other two. But now, add in Trail Running and, hopefully, Obstacle Course Racing, and I will always be recovering from something. I want my gym set up and ready. Maybe this saturday I can make a trip to the Depot and get some supplies for my Slosh Tubes. Macebelle, and Clubs. I have grand ideas, I just need to solidify my plans. Stay tuned for updates.
One expert claims that for Triathlon recovery it should be 3 to 5 days per hour of racing. For Running it should be 4 to 6 days per hour of racing. Both seem like such an intolerably long time. That being said, there is also the common sense concept of taking a the day off after a race, and then moderately exercising the unabused muscles. And yet another expert, citing studies and empirical data, shows that doing a slow recovery run the day after a brutal run doesn't help with recovery, but actually adds considerably to fitness levels. It is all too much data, too many conflicting reports, each method disproving other methods. I must keep gathering information, letting it rattle about on my brain, percolate, process, and naturally evolve into a method that will work for me.
All this being said, I am actually incapable of taking much down time, either for Taper or Recovery. It is not my nature to sit idle. One objective to organizing my workout space is to give me cross training options to fill in when I need to be taking down time from specific disciplines. But, Runners Run, Cyclists Cycle, and Swimmers Swim. There is no denying that. A distinct advantage of Triathlon is my ability to always be training within one set discipline, allowing my body to rest from the other two. But now, add in Trail Running and, hopefully, Obstacle Course Racing, and I will always be recovering from something. I want my gym set up and ready. Maybe this saturday I can make a trip to the Depot and get some supplies for my Slosh Tubes. Macebelle, and Clubs. I have grand ideas, I just need to solidify my plans. Stay tuned for updates.
Race the Reaper
Just as I was feeling a touch of sadness at the end of what has been an epic summer of exciting, new endeavors, I find myself counting down to my next, potentially painful path of possible, even probable pernicious physical punishment. What gleeful event do I elude to? Race the Reaper. A 6 mile trail run with over 20 obstacles of varying difficulty and discomfort. And to add to potential indignity, I am running the course with a 24 year old firefighter who has been actively training and competing in obstacle races all year. Yes, I am doomed.
In addition, thinking I had two weeks to at least practice a few things like rope climbs, monkey bars, and wall climbing, I was rather shocked to find that I don't have two weeks, I have six days. SIX DAYS. Again, I must ask myself, "WHAT THE HELL WAS I THINKING?" And then I calm myself, remind myself, that what I was really thinking is that this is going to be an epic finale to what has been an eye opening summer for me. Another notch in my belt. A new sport, discipline, strength. True, I may fail. But I will have tried my damnedest to keep up with my 24 year old buddy. I will flog myself to great heights to prove myself to Me. As I ran my trail run saturday, my feet getting beat to all hell, my muscles screaming at me, I had to grin at the thought that I knew exactly what I was doing. It is only pain. It is only for a few hours. I know I can push myself beyond anything I might have imagined just a year ago, even six months ago. And I do it just for me, no one else. Just Me.
In addition, thinking I had two weeks to at least practice a few things like rope climbs, monkey bars, and wall climbing, I was rather shocked to find that I don't have two weeks, I have six days. SIX DAYS. Again, I must ask myself, "WHAT THE HELL WAS I THINKING?" And then I calm myself, remind myself, that what I was really thinking is that this is going to be an epic finale to what has been an eye opening summer for me. Another notch in my belt. A new sport, discipline, strength. True, I may fail. But I will have tried my damnedest to keep up with my 24 year old buddy. I will flog myself to great heights to prove myself to Me. As I ran my trail run saturday, my feet getting beat to all hell, my muscles screaming at me, I had to grin at the thought that I knew exactly what I was doing. It is only pain. It is only for a few hours. I know I can push myself beyond anything I might have imagined just a year ago, even six months ago. And I do it just for me, no one else. Just Me.
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