Diet and Exercise 2010, pt. 2: Never Going Back

[MissThundercat]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Not that your race is too long, but do make sure that you spend the week not eating things that cause you any gastric stress, if you know what I mean.

But I think the thing I've learned- don't cut eating since you are running less. You are *roughly* spending the week fuelling up. I've read that there's no real major point to carbing up- for a half marathon, you are not exactly stressing your body to do that. So more focus on foods that are good for reconstruction- protiens for muscles, vitamin c for ligaments, calcium for bones- etc. From what I'm reading, I think you are already doing that, so just don't change much.

You'll do great, by the way- I'm sure of it!

Oh, and if you find yourself being super emotional at the end- so be it. I was, both times. Moreso for the second one.

The only thing I can add to this is to cut back on fiber a few days before. You don't want to run with the goal of getting to the bathroom...

As for me, I ran for 2 hours this morning, remembering to keep it "low and slow." Knowing the setbacks I've had this summer, I figure if I can just keep going, running about 30-60 seconds slower than marathon pace, I'll be fine.

 

[MissThundercat]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Remind me: the best way to carry gels is to pin them to your tights, correct?

 

[jmh]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Remind me: the best way to carry gels is to pin them to your tights, correct?

I'm not sure about that, but the best way to keep from getting made fun of is to call them "pants" even if they're technically "tights".

 

[Sloe Gin]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Remind me: the best way to carry gels is to pin them to your tights, correct?

get a race belt

 

[alfablue]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Remind me: the best way to carry gels is to pin them to your tights, correct?

All of my running shorts have a pocket in the back. I've held 4 back there at once.

or a belt.

 

[nmupiccdiva]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Honestly, I just tuck them in my waistband of my shorts. The body heat makes them more melty and less thick, which makes it easier for me to take them.

 

[MissThundercat]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

get a race belt

All of my running shorts have a pocket in the back. I've held 4 back there at once.

or a belt.

I'll have to check out runningwarehouse.com or Gazelle Sports to see if I can find a good fuel belt at a decent price. Until then, I'll just put em in my pocket.

As for Detroit preparation, got my birth certificate today and will be getting my enhanced license next week. I still have my doubts about being able to finish, but they're fading by the day....

 

[Dirty Bottles]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Good Q&A write up at slowtwitch.com with Rudy Garcia (double amputee who finished IMAZ).

http://www.slowtwitch.com/Interview/Rudy_Garcia-Tolson_rocks_1508.html

 

[Sloe Gin]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Good Q&A write up at slowtwitch.com with Rudy Garcia (double amputee who finished IMAZ).

http://www.slowtwitch.com/Interview/Rudy_Garcia-Tolson_rocks_1508.html

Rudy's a special kid. Broke my heart watching him miss the bike cutoff in Kona. Sounds like he really got his cycling together and had a great IM Arizona.

 

[brianvf]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Posted over in the Cycling thread too, but I thought I'd post it here as well since we talked about it earlier in the thread.
The future home of my new bike shop:

 

[Dirty Bottles]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Posted over in the Cycling thread too, but I thought I'd post it here as well since we talked about it earlier in the thread.
The future home of my new bike shop:

May I recommend "The Sioux Suck Cycling Shop" for a name? You have to admit, it rolls right off the tongue!

 

[walrus]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Posted over in the Cycling thread too, but I thought I'd post it here as well since we talked about it earlier in the thread.
The future home of my new bike shop:

Very cool, good luck. Hope you like working. I've never seen a one shop retail store that does well without the owner in the store(all the time).

 

[brianvf]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

May I recommend "The Sioux Suck Cycling Shop" for a name? You have to admit, it rolls right off the tongue!

Wouldn't I have to change the name of the store after next year then?
I don't want to be wasting money on signage only to change it a year later.

Very cool, good luck. Hope you like working. I've never seen a one shop retail store that does well without the owner in the store(all the time).

If things go well, I'm hoping it won't even feel like work.
The good news is that I have a partner, and we will both be active in the business. So we are planning on both being there pretty much everyday until everything "settles" down. Then since there are two of us, we can each take a day or two off each week since there would always still be an owner at the store.

 

[walrus]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

If things go well, I'm hoping it won't even feel like work.
The good news is that I have a partner, and we will both be active in the business. So we are planning on both being there pretty much everyday until everything "settles" down. Then since there are two of us, we can each take a day or two off each week since there would always still be an owner at the store.

Sounds good, hard work(or hard play ) is what it takes to be successful. Pay attention and treat folks the way you'd want to be treated and you'll do well

 

[winger]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Posted over in the Cycling thread too, but I thought I'd post it here as well since we talked about it earlier in the thread.
The future home of my new bike shop:

That is in Phoenix right? You should message me the address, I might be there again in a couple of weeks.

 

[alfablue]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

It's been a while since I've posted about myself.

If you'll recall my last installment, I had a stress reaction in my foot- *almost* a fracture, as I was told. 4 weeks of rest.

Well- no impact, not rest.

I tried to bike a lot, and keep my heart rate up while biking. Even on an old mountain bike that we've put a bunch of commute hardware on, I did manage to get some good workouts. Last weekend, we (mrs alfa and I) did 30 miles twice- to two different local towns.

Anyway- 4 weeks ended Thursday. So I ran!

As expected, it was hard- but even with it, I did 5.5 miles, and was pleased about it. A little high on the heart rate, expecially considering the speed, but it was the first time out.

And today, I ran with my group for the first time in 4 weeks- and did 10 miles. It was interesting- I was doing ok- again, higher heart rate than expected- up until the last two miles, when we sped up. And then I could really feel the lack of running on my legs- they really started to cramp up, although the reality was that I really did finish faster.

Sore, but at least I'm running again. I'll go out tomorrow for a short run, and then Monday for a longer run. You may miss me for a few weeks, while we go other places to run.

Not sure if I'll be able to do the marathon in 7 weeks.... Half, for sure. Full, not so sure.

 

[Patman]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

End of the month time...

Squat (max): 290
Press (max): 140
Bench (max): 182.5
Deadlift (max): 265
Clean (max): 132 (60 kg)
Snatch (max) 90 (41 kg)

So, I quote the whole deal... why? Because I haven't improved on any of them...

Squat: To answer the squat is to answer the back. My back isn't strong enough so it rounds out... .which causes me to come out of form to the disadvantage of my back... which screws up progress... so I've been doing nothing but front squats... those are bar across the shoulder, being held up by the fingers with the elbows pointed outward towards the far wall. The idea is that you can't come out of form with the front squat otherwise you'll lose the bar to the floor monster. The trouble... if your back strength isn't all that awesome you need to use your arms to keep the bar in place... thus making it a full body dealie. Fun, huh? So, right now the front squat is the canary for back progression. The goal is to get up to 225 or so, return to linear progression on the back squat, which will then lead back to a traditional "intermediate" (weekly recovery) on the back squat.

Press: Its a slow improvement exercise. I PRed yesterday at 142.5... but that's next month. The weekly volume day lifts are going up. Its just a matter of getting the right explosiveness out of the bottom (acceleration and velocity are your friends) and getting the lockout going... I nearly hit 145 3 times... but missed... which I'll recount next month. Generally the form has improved so that's a bonus.

Bench: What is that?

Deadlift: Usually the deadlift takes a bit out of you... my coach has opted for deadlift variants... I couldn't get the RDLs going because of the form requirements... needing to hit a stretch and then coming up while keeping leg angle... it was too confusing for me. So we've gone to "stiff-leg deadlift" which starts with the squat position, rise into the hamstring stretch, and then pull the bar up. My coach has also added a "snatch deadlift"... snatch grip, standard deadlift... for reasons I'll mention next.

Clean/Clean&Jerk/Snatch: The olympic movements have been banned at my gym. My "coach" was asked to take all his equipment home to the disapointment of staff (not their call). The reason given is "liability". The real reason is that some mid-40s woman who is a gym user hates hearing barbells making loud noises. She finally figured out that using "liability" would be a proper excuse. There may also be some intra-personality BS between my coach and this woman... the woman used to work in my division. There was also an issue in that my coach realized after talking to a national-level coach that he was teaching the CJ/snatch wrong so there has been a re-learn phase... which I think has been helpful and I now know how to do the lifts correctly. In the meantime, we're trying to work some substitute mechanics. While they have banned "olympic lifts" it is about as specific as that... which means there is a lot of leeway. So this past week we've introduced some high pulls and the snatch deadlift. Not really the way to build up power and the power elements... but we'll work with what we have on hand. In the meantime my coach will be asking for the liability insurance contract (he's on the contract board at work) and getting some other things going... I guess this also affected the early morning "crossfit" crowd.

Between that and going to a weightlifting meet and working the computer for it, that was my month in athletics.

 

[pardonme]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Got back on the bike today for 45 miles or so after not riding for a couple of weeks. Its amazing how quickly you can get out of shape with a couple weeks of just drinking and eating a lot. Definitely downgrading my September 25th planned 100 miler to the 65 mile option instead.

 

[Sloe Gin]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

Got back on the bike today for 45 miles or so after not riding for a couple of weeks. Its amazing how quickly you can get out of shape with a couple weeks of just drinking and eating a lot. Definitely downgrading my September 25th planned 100 miler to the 65 mile option instead.

sucks, doesn't it. Quiz and I took some time off after our last tri, and it's sad how far you fall.

 

[nmupiccdiva]

Re: Diet and Exercise 2010, pt. 2: Never Going Back

I did it! Official time was 2:02:55! 12th out of 26 in my age group (20-29), 43rd out of 111 women. Despite the cold temps, rain, and driving winds, it was awesome!! I felt great, and more importantly I was having fun the whole time!!!