Diet and Exercise 2010: Whatever it takes

[MissThundercat]

Re: Diet and Exercise 2010: Whatever it takes

I've had my power meter on the bike for about 8 weeks now and my 20 minute power has gone up from 227 to 247 so I'm happy with that. I'm excited to see how this translates into 'real world' speed.

I'm still struggling with insomnia though and it's really hurting my training.

I've tried all the basic stuff - no caffeine after 10AM, no TV after 8, reading before bed, I've tried calming tea, relaxation techniques, etc. Nothing works. At least 1-3 times a week I can't fall asleep and stumble into the next day with 1-2 hours sleep.

I wouldn't wish insomnia on even Sioux fans It sucks!

I keep waiting for Brianvf to open up that bike shop in AZ so I can change careers and lower my stress level!

One thing that usually helps me fall asleep is a bowl of whole-grain cereal and milk with a cup of herbal tea. Fills me up and puts me right to sleep...

As for my training, I've reached 6 miles on my long runs this month, and next month, should be up to 9-10 miles per long run.

Also, because I think most energy bars are crap, what are some things I can eat before a long run or extended workout?

 

[alfablue]

Re: Diet and Exercise 2010: Whatever it takes

Also, because I think most energy bars are crap, what are some things I can eat before a long run or extended workout?

If it anyone but you bob, I'd suggest as little as possible this early in training- help get your body used to NEEDING to consume fat, since there's no real way to run more than 20 miles on Glucose.

OTOH, I'm still quite happy with cin-rasin bread, peanut butter, and sliced bananas on that. If I eat that more than a half hour before running, I'm good to go for a while. For the above, I'm working on doing a lot less gels during training- enough to know I CAN take them, but not to rely on them. That way, I'm both used to processing fat and I get the jolt from food while running.



For the insomnia- the only think I can suggest is reading. That always puts me out. Even if the book is really good. Tends to be a good distraction for my brain to sleep on.

 

[nmupiccdiva]

Re: Diet and Exercise 2010: Whatever it takes

I've had my power meter on the bike for about 8 weeks now and my 20 minute power has gone up from 227 to 247 so I'm happy with that. I'm excited to see how this translates into 'real world' speed.

I'm still struggling with insomnia though and it's really hurting my training.

I've tried all the basic stuff - no caffeine after 10AM, no TV after 8, reading before bed, I've tried calming tea, relaxation techniques, etc. Nothing works. At least 1-3 times a week I can't fall asleep and stumble into the next day with 1-2 hours sleep.

I wouldn't wish insomnia on even Sioux fans It sucks!

I keep waiting for Brianvf to open up that bike shop in AZ so I can change careers and lower my stress level!

If you want to look in to supplements, try taking Melatonin. It's the same thing your body produces to sleep, and it doesn't have any side effects. We used it on my little brother who has sleeping issues related to Aspergers Syndrome, and it has worked wonders for him. Just one pill 30-45 minutes before you want to go to bed.

 

[zamboni crash-test dummy]

Re: Diet and Exercise 2010: Whatever it takes

If you want to look in to supplements, try taking Melatonin. It's the same thing your body produces to sleep, and it doesn't have any side effects. We used it on my little brother who has sleeping issues related to Aspergers Syndrome, and it has worked wonders for him. Just one pill 30-45 minutes before you want to go to bed.

It's known for giving some users very vivid dreams. I can vouch for that - Melatonin is awesome.

 

[nmupiccdiva]

Re: Diet and Exercise 2010: Whatever it takes

It's known for giving some users very vivid dreams. I can vouch for that - Melatonin is awesome.

I have those anyway, so I can't vouch for that. However, I did take it for my own sleep issues, and it is awesome.

 

[BUT09]

Re: Diet and Exercise 2010: Whatever it takes

Well, I survived 597 stairs! I don't know my time yet (I wasn't going to hang around for 3 hours to find out when it will be posted online on Monday), but my guess is somewhere around 7-8 minutes, which is where I expected to be.

It was a lot harder on my lungs than I expected (it took about an hour before they stopped burning), but my legs didn't hurt at all.

 

[Terrierbyassociation]

Re: Diet and Exercise 2010: Whatever it takes

The legs will hurt later.

 

[MissThundercat]

Re: Diet and Exercise 2010: Whatever it takes

If it anyone but you bob, I'd suggest as little as possible this early in training- help get your body used to NEEDING to consume fat, since there's no real way to run more than 20 miles on Glucose.

OTOH, I'm still quite happy with cin-rasin bread, peanut butter, and sliced bananas on that. If I eat that more than a half hour before running, I'm good to go for a while. For the above, I'm working on doing a lot less gels during training- enough to know I CAN take them, but not to rely on them. That way, I'm both used to processing fat and I get the jolt from food while running.



For the insomnia- the only think I can suggest is reading. That always puts me out. Even if the book is really good. Tends to be a good distraction for my brain to sleep on.

I've never tried PB on cinnamon-raisin; I'll check that out. If it's as good as peanut butter on English muffin, I'll be in business.

That being said, if I need something to eat and I'm late getting out the door, energy bars do work. However, I'd like to stop using them entirely.

Well, I survived 597 stairs! I don't know my time yet (I wasn't going to hang around for 3 hours to find out when it will be posted online on Monday), but my guess is somewhere around 7-8 minutes, which is where I expected to be.

It was a lot harder on my lungs than I expected (it took about an hour before they stopped burning), but my legs didn't hurt at all.

Congrats on finishing! And TBA is right; your legs will hurt... just give them time.

 

[brianvf]

Re: Diet and Exercise 2010: Whatever it takes

I've had my power meter on the bike for about 8 weeks now and my 20 minute power has gone up from 227 to 247 so I'm happy with that. I'm excited to see how this translates into 'real world' speed.

I keep waiting for Brianvf to open up that bike shop in AZ so I can change careers and lower my stress level!

Nice work on increasing your watts!

Plans on the shop are moving forward...it will either be this Oct or next Oct.

 

[BUT09]

Re: Diet and Exercise 2010: Whatever it takes

Congrats on finishing! And TBA is right; your legs will hurt... just give them time.

They actually really didn't hurt much. I was a little stiff yesterday, but it wasn't terrible - a hard lifting session is much worse!

I'm thinking of signing up for a sprint triathlon in September. I've never done one before, and I'm a really slow swimmer, which worries me a bit. But I have plenty of time to train if I start now. There is no way I could do a full one, or even a half marathon, I think, since I hate running, but I could manage 5k, I think.

 

[pardonme]

Re: Diet and Exercise 2010: Whatever it takes

They actually really didn't hurt much. I was a little stiff yesterday, but it wasn't terrible - a hard lifting session is much worse!

I'm thinking of signing up for a sprint triathlon in September. I've never done one before, and I'm a really slow swimmer, which worries me a bit. But I have plenty of time to train if I start now. There is no way I could do a full one, or even a half marathon, I think, since I hate running, but I could manage 5k, I think.

The swimming is generally everyone's worst part. Triathlons end up being more you competing against yourself to make sure you can finish or meet your time goals, so as long as you are realistic about your abilities you should go for it. Like you said, there is plenty of time to train. Also, a "full" (olympic) distance triathlon has a run that is only 10k which is not that huge a step up from a 5k and definitely not as hard as a half marathon.

 

[BUT09]

Re: Diet and Exercise 2010: Whatever it takes

For the record:

February 2010:

Biked 24 Miles
Ran 9 Miles
Climbed 3164 steps on the stairmaster, 597 in Stair Climb
4 Personal Training Sessions
5 Hockey practices or Games

Clearly I was focusing on the stairs, but I definitely need to work more on running and biking (and swimming) if I want to do a triathlon.

 

[BUT09]

Re: Diet and Exercise 2010: Whatever it takes

Oh, and just got my time for the stair climb - 6:18. Better than I thought I did.

 

[bottomdweller]

Re: Diet and Exercise 2010: Whatever it takes

Wednesday is day 30 of the program I'm on, so it'll be picture and measurement day... kind of anxious to see the results after 30 days.

 

[Dirty Bottles]

Re: Diet and Exercise 2010: Whatever it takes

I have those anyway, so I can't vouch for that. However, I did take it for my own sleep issues, and it is awesome.

wow, thanks to everyone for the ideas on fighting insomnia. I have tried melatonin and it does help and it certainly does give me vivid dreams.

However, what I've found is that if I stay on it for long periods of time it stops working and I have to cycle off of it.

The good news is I think I've stumbled accross why I started having insomnia issues. For the past 15 years or so I've been taking Dilantin (phenytoin) for a minor seizure disorder I have. Well, over the years I've been able to drop my dosage and about 2 months ago I stopped taking it entirely.

Well, it turns out one of the "off label" uses of dilantin is....you guessed it - helping folks with insomnia. So I went back on the dilantin and I've been sleeping like a baby.

Long term I still want to get off the dilantin but I'll probably stay on it until I'm done with ironman training.

 

[MissThundercat]

Re: Diet and Exercise 2010: Whatever it takes

Just got back from the doctor; my weight is up to 158.6. The high-carb, low fat diet is working, and when I do have fat, it's in the form of olive oil, tree nuts, flax, etc.

However, I know that when my training picks back up and I'm running more than 25-30 miles per week, my weight will drop again.

 

[Case_04]

Re: Diet and Exercise 2010: Whatever it takes

1- Lose the rest of the weight. Have lost 140. Probably could lose 40 more or so to be in my best shape for running.
2- Break 25:00 in the 5K. This shouldn't be too tough. PR right now is 27:02 and I've only been running for a couple months. But 25:00 is a nice even number to use as a goal. Should hoepfully do this in the spring.
3- Win the Clydesdale 226+ division in my first 10K on February 28th. Likely will need to go under 55:00 at least to do that, but I think I can... just might be tough in my first race of that distance.
4- Run my first half marathon, probably in the fall, under 2:00:00.

Update so far this year....
1- Have lost 22 more pounds. Has definitely started to slow down as I don't have that much left to lose I guess.
2- Have my first 5K of the year on March 14th and am aiming for sub 26:00. That would be a good stepping stone.
3- Half-accomplished. Ran it in 54:07, which would have won my division the last few years, but not this year, as someone ran a 52:50.
4- Thinking of running a half in Harwich, MA in early October. Barring injury (fingers crossed), going sub 2:00:00 shouldn't be an issue.

 

[JF_Gophers]

Re: Diet and Exercise 2010: Whatever it takes

So as it turns out, in order for me to lose the 20-30 lbs I'd like to... I have to eat more. Going to start by trying to hit 2400 calories a day in the form of 4-6 meals.

Also I need to eat more so I can exercise and not die or injure myself.

 

[Patman]

Re: Diet and Exercise 2010: Whatever it takes

looks like there's going to be an ultimate frisbee league picking up in the time slot where volleyball left off. For the record, I like recreational running as much as I like grabbing handfuls of thumbtacks so this will help out with the cardio for certain. Just gotta make sure that it doesn't hurt the lifting too much since I'm making concrete gains in that.

 

[alfablue]

Re: Diet and Exercise 2010: Whatever it takes

3- Half-accomplished. Ran it in 54:07, which would have won my division the last few years, but not this year, as someone ran a 52:50.
4- Thinking of running a half in Harwich, MA in early October. Barring injury (fingers crossed), going sub 2:00:00 shouldn't be an issue.

Just out of curiosity, how are you training for your half. You should know that 2:00 is pretty tough. I did my fastest 10k in 51:something just a few weeks prior to my first half, and I managed only a 2:08:change. Running at a 9:10 pace, average, for 2 hours isn't easy.

I hope you can do it, for sure, but you should plan on a lot of work to do it.

My next run is the Dexter-Ann Arbor half, and with a lot of work, I'm hoping to manage a 2:00 time, knowing it's tough.