Working out can be fun, entertaining, healthy, invigorating and exciting.
And annoyingly regulated by weather.
Other than swimming, which is done most of the time in the pool (although should also be done sometimes outside in a lake or ocean or bay if permitted, so there's that), running and biking is usually done outside. Now, if you live up there in those states where your coffee freezes before you spill it on the ground, I realize some biking, and maybe SOME running, is done indoors during those months when you have 3 hours of sunshine (you get July and August to make up for that. Trust me). But generally, we are hitting the pavement and trails to do our training, if we are really serious about doing any kind of events, be it bike rallies or 5ks or triathlons. Those events are not held indoors.
(Actually, to be fair, there are some indoor duathlons--very short in nature. Usually indoor bike followed by a treadmill run. I can't think of anything more terrible).
And let's face it, the indoor routine does not come close to the real thing outside. No, it doesn't.
For those who worship the treadmill and the indoor recumbent bike (really, now--you think that is like the real thing?), I am not one of your religion. I HATE the treadmill--simply detest it--and there are not words strong enough to describe my feeling about indoor biking. No, not even those seven words hallowed by George Carlin.
I know there are a zillion people out there that say they run faster on a tread than they do outdoors. I can see the logic behind this. You got no wind, no hills (unless you make them happen by punching a button), no puddles, no heat, no cars, no cracks in the sidewalk. You got one view to watch as you trundle along. For me, for some reason, I always go SLOWER on a tread than outside. I don't know if it's the sheer boredom of the thing (making me concentrate on my wheezing innards rather than the interesting world going by), or the metal in front of me feeling like a barricade, or what...but if I crank up the tread to my average outdoor run pace, I am out of breath and energy in a heartbeat.
As for the indoor bike--okay, I will admit I have never taken a spin class. I have considered it, sort of. I think spin classes held by good, qualified spin instructors are probably worthwhile. However, I am not sure every cookie cutter gym has a good, worthwhile spin instructor that knows what they are doing. And I don't know enough to know if they know what they are doing. I've heard horror stories of spin classes that make you do things that have nothing to do with increasing your ability on the bike, and some things that may even decrease it. Plus I'm just not a class person. My lifestyle doesn't lead to me being at a particular place at a particular time any particular day of the week. Just ask the Patient Spouse.
Spin class aside, riding a bike in the gym is. Simply. Boredom. Taken. To. Its. Highest. Limit. Plus, it just doesn't work the muscles that you really use out there on the real bike. I use the upright bikes at the gym because they are more similar to the real bikes than the recumbant ones, and even when I plug in a hard routine and pedal until the sweat pours off me like Niagra, my legs don't feel like they are really pedaling a bike. They are moving in a circle, and I'm doing SOMETHING, which is better than nothing, I suppose, but it doesn't match climbing Los Rios hill on my road bike.
One of the toys I bought myself last year is a Computrainer. It's an expensive piece of equipment that has software for your computer and a resistance bar to fasten your "real" bike onto for indoor fun. I knew I had to ride during the weekdays during the darker winter months and this was the only way to accomplish that and still keep my job. You plug your bike into all the stuff (pardon me while I get technical on you here), open the program on the computer which you hopefully have set up on a table in front of the bike, and go to town on any one of several preloaded rides the software has for you--you can do the Vineman, you can do Wildflower in California, you can do over 100 preloaded rides from around the world. Amazingly, the computer shows an actual road in front of you (with or without a pacer rider, I usually go without because the dadgummed pacer rider leaves me in the dirt no matter how hard I try) that matches the selected ride in elevation, hills, and distance--and your resistance bar gives you the drag equal to the selected ride--you will get max resistance on a big hill climb and little on a wheee downhill. There are limitations. This is computer generated stuff so you have about six road views to pick from--these are not views from the actual races--and the views sorta repeat themselves every five minutes (you'll say--oh, there is that tree again....). However, they are now making separate software with the ACTUAL VIEWS of ACTUAL RACES--I just bought the St. Croix 70.3 with "the Beast" hill in there--and am looking forward to trying it out this winter. They get these by riding the route with a little camera on the bike or the helmet. Technology rocks.
Still, even the Computrainer, with all its bells and whistles, has little appeal for me (it does mimic actual riding better than a gym bike, and you are on your own bike as opposed to that annoying chafing seat on a gym bike, but it's still not the same). I'd rather be outside riding the real deal.
You know where this is going. Last night I had a 2 hour easy bike, but the weather said otherwise. I'm so happy to see the rain; we've been so dry; but dernit, wish it had held off for a day. So instead of an easy pedal through the 'hood and down to the park, I slogged off to the gym (the Computrainer is packed away for the summer--but I may have to get it back out) and forced myself to ride the gym bike for 30 minutes on a pretty hilly course, then jumped off and ran on the tread for 15 minutes as a break from that stupid bike, then back to the stupid bike for 30 minutes of a fairly easy ride. I counted down the minutes on that entire ride. I was so tired of staring at the same thing and even my iPod couldn't rescue me from my boredom.
Still. Sometimes you gotta do just what you gotta do to keep movin'. If you use the weather as an excuse, you'll never get going. But on nice days, get yourself outside.
Thursday, July 1, 2010
Wednesday, June 30, 2010
Cool Running Stuff
Now that I've spent all my money on neato swimming stuff, is there room for some groovy running stuff? Oh, for sure, for sure. No one can go out the door with just a pair of shoes and call it running...anymore.
I will be the first to admit that I don't have all the latest and keenest gadgets out there for running. I will also be the second to admit that I probably have more gadgets than a back of the pack age grouper really and truly needs. Look. You gotta find a way to make long runs fun somehow.
Here are my running gadgets:
1. Shoes. The most important device you will ever buy, or have, or use. Throw away the Keds. Go to a specialty running store (this is not, sorry, Walmart or even Academy or Dick's Sporting Goods) and have them evaluate your running style and fit you in some good running shoes. Everyone has a different foot strike and balance, and there are shoes that will fit you better than others. Expect to spend some money. Don't cringe at it. Think of how many times your feet will hit the pavement. Also, running shoes MUST be replaced, like tires, every 300-600 miles. Old shoes are worse than no shoes. One helpful hint: I always thought I needed heavy, thick soled running shoes to protect my feet from pounding. Turned out I was wrong. The lighterweight, low profile shoes really work better for me.
2. Clothes. Okay, your gender is going to come into play on this. If you're a guy, for training runs (not triathlon race day--that's a whole different post) and for running races, running shorts (some like the loose fitting shorts and other guys, like the Patient Spouse, like a form fitting tight-like short) AND yes, a running shirt. We know you gotta great two-pack, buddy, but save it for your significant other. Shirts help wick away sweat and protect from sunburn, falls (yes, those can happen running) and bug bites. For gals, same things but either add a sports/running bra or use a running shirt with a built in bra. For both: NO COTTON. Cotton looks and feels cool, but the truth is, it is miserably bad at holding in sweat and heat and it doesn't breathe worth patooky. Yes, you really do need to buy and wear those synthetic running clothes because they really, really work like a charm. On hot days, dress in light colors and looser fabrics. Cooler days, long sleeves (no cotton!) but be prepared--you will always get warmer as you run and it's tough to strip in the middle of a run, so start out a little chilly in your running gear. For really REALLY cold days, a lightweight fabric running jacket (breathable material again), warm gloves, and a hat work wonders. I also have running rights for cold winter mornings. Socks--go for thinner rather than thicker--you will thank me later. Please try to use wicking fabric socks as cotton socks will get sweaty and stay wet and then cause blisters. You can buy all this great stuff at the running stores.
Some people use those arm warmers that cover part of their arms. I don't. I think they look like you cut off part of your clothes. Still, I know people swear by them. It allegedly keeps your muscles warm. I still think they look kooky.
3. Watch(es). You really don't need a special watch for running if you don't care about your time or distance. (hahahahaha....ha). No, seriously, if you are just running for fitness and fun, map out a route with the car odometer (or the bike computer--see Neat Bike Stuff to be published soon), and use your own plain watch to note your start and stop times. For the math impaired, like moi, www.trainingpeaks.com will compute your average pace for you if you enter distance and time.
However. Cool watches for running are just out of the ballpark fun. I have a Garmin 400 GPS watch/distance/pace calculator that is the size of a small Dick Tracy watch phone to strap on my wrist. The more updated versions are smaller and lighter. This one is six years old and I hate to replace it; it has worked perfectly for those years (other than when it hasn't) and those suckers are costly. There are other brand model GPS watches out there, but IMO Garmin leads the pack. The only downside about Garmin is that is doesn't compute with my Polartech heart monitor, so I end up wearing two...sometimes three...watches, looking for all the world like a street corner flasher trying to offload some knockoff stuff.
My Garmin calculates my distance in miles, my pace, and my time. It does other things too if you ask it nicely (it has elevation, which is fun when hiking in the mountains). It's not totally perfect. My marked out 3 mile run is sometimes 2.9 or 3.1 miles, but usually not much further off than that. And I've discovered my running pace usually tracks about 30-45 seconds behind my actual pace--if I start running faster, it takes a while for Mr. Garmin to realize that. And tall buildings, heavy trees, tunnels, or atmospheric blips can sometimes cause it to tell you it can't find your distance or pace right now, sorry. Every time I do the 8 mile Turkey Trot in downtown Dallas I lose it for about 2 miles midway in the shadow of the buildings.
But there is really no better gadget to calcuate miles and pace on an unknown trek than a GPS watch. I think it's a good investment.
I'll leave the heart rate monitor for a separate post, as it's really its own animal.
4. Sunglasses. I don't know how people run or bike without glasses on. Even on a cloudy day, the wind blows grit and bugs into my eyes. I wear contacts, so my eyes don't really like small foreign objects blown into them. You can buy sunglasses that have interchangeable lenses for those cloudy days, but for me, the clouds usually roll in halfway through my bike or run and I don't carry the extra lenses with me, so I just suck it up and peer through the dark lenses and pretend it's nightime. Buy a cheap pair of glasses for training and a good pair for racing that don't get scratched up. Make sure they fit snugly enough to block glare and wind.
5. Hydration and nutrition on the run. The old rule of thumb seemed to be if you are gonna run/race less than 60 minutes, you shouldn't need to drink, and if you are going to run/race less than 90 minutes, you shouldn't need to take in calories. To that I say, horse bunky. All of the hydration/nutrition stuff TOTALLY depends on (a) how hot or cold or humid it is out there, (b) what kind of shape you are in, (c) what you have ingested or drank in the last 24 hours (including margaritas the night before), (d) how old you are, and (e) how hard you are gonna push it that day. I found this out the hard way on my first sprint triathlon. Relying on the wisdom of the books and the blogs, I only took in water during that 1:55 race, which included a 15.5 mile bike and the standard 3.1 mile run on Labor Day in 97 degree heat at 12 noon (the race started at 10 a.m., not a good idea IMO). I bonked so badly on the run that it wasn't funny. But I am a fast learner. My next sprint tri, only 2 months later, I ingested Gatorade during the 16.5 mile bike, and also took in most of a Accugel (chocolate, my favorite) during the bike. I came off the bike strong and had my fastest 5K run in ages on that 3.1 miles (10 minute mile average). Yet that was a longer bike ride than the first tri. I did something right on nutrition and hydration that day.
What I'm saying here is everyone is different, and you gotta experiment with what works for you best. On a hot day, you really need to take in hydration pre run and during the run IMO if it's longer than 45 minutes. Older, slower, less fit athletes (and that would be me) also may need some calorie intake on runs or workouts lasting over an hour. Sometimes just a sports drink is enough; sometimes you need something more. You need to try different things and see what gives you your optimal performance. For heaven's sake, don't try something new on race day. That will certainly entertain the crowd watching you dash for the bushes, but you? Not so much.
I have a small lightweight fabric mesh belt I wear on runs that last over an hour. It can just hold my car key, my cell phone (hint: turn it off or lock the keyboard. Otherwise, like my friend Matt, you may dial your friends 3,459 times during your run. They won't like that), a chocolate gel, and one of those small sized Ozarka plastic water bottles that gets squished a bit by me in the middle (I wash it out and refill it, like a good green girl). It holds just enough water or sports drink to get me through about a 10 mile run. Any further, and I have to plant water bottles along my route (hide them well, or a good green person will come throw them away). There are larger and more intricate fuel belts that have mutliple water bottles dangling all around them like little maypole dancers. I've tried those and hated them. They are heavy, hot, and the bottles can fall out. In a race, there should be aid stations located every 1-2 miles on a run, but even then, they may not carry your brand of sports drink (again, do NOT try anything new on race day).
6. Other fun and weird gadgets.
Road ID: I asked my husband for two of these for Christmas (one for the bike shoe and one for the run shoe--for swimming, I'm just going to have to remain unidentified). These are little metal tags that velcro onto your shoes with your name, address, emergency contact, and a line for your mantra or other smart saying (the Patient Spouse put on mine: A Longhorn and A Lawyer. Both true. Though not necessarily what I want to read at mile 22 of a marathon). This. Is. Important. Stuff. To. Have. If you have an accident or get ill during a run/bike, first responders are going to need to know whom to contact RIGHT THEN. Do not expect them to locate and scroll through your cell phone immediately for your ICE, although that is a good idea too. Having it right there on your shoe is a great thing. These are cheap lifesavers. Get one.
Doo rag. This is actually a specialized headband that wicks sweat off your forehead. Didn't use to need it as I avoided running in the heat. Now, it's a lifesaver. I wear it around my head like the original Karate Kid. Makes me look like a biker chick at the post race snack table. Also helps hide helmet hair, somewhat.
Reflective vest. I have to run in the dark sometimes, and that's the way life with jobs goes. But I am not going to be stupid about it. I wear a lightweight reflective vest (hint: the sizes run large, buy smaller), carry a flashlight, and also have a hat with a flashing light attached. I look like R2D2, okay, but I'm visible. Hint two: run on the side of the street FACING traffic. I know you know that, but I really mean it. That way you see the cars coming and can go into defensive mode, and they can see you more clearly. Keep your head up and be on the lookout at all times when running (hello, racer from last Saturday--looking at the ground doesn't make you go faster).
That's the general smorgasboard of my running stuff. Go assist the economy and buy some!
This morning was a moderately paced 3 mile run to set my base speed for longer run. I didn't run fast (race pace or interval pace), but I didn't poke along (heart rate monitor pace) either. My average pace for the 3 miles was 11.05 minutes per mile, which is right between my pokey long run pace (about 12:15) and my short run race pace (about 10:15). Tonight I have a 2 hour bike, but the weather is looking iffy, so it may get moved indoors, and trust me, no way I am riding an indoor bike for 2 hours.
I will be the first to admit that I don't have all the latest and keenest gadgets out there for running. I will also be the second to admit that I probably have more gadgets than a back of the pack age grouper really and truly needs. Look. You gotta find a way to make long runs fun somehow.
Here are my running gadgets:
1. Shoes. The most important device you will ever buy, or have, or use. Throw away the Keds. Go to a specialty running store (this is not, sorry, Walmart or even Academy or Dick's Sporting Goods) and have them evaluate your running style and fit you in some good running shoes. Everyone has a different foot strike and balance, and there are shoes that will fit you better than others. Expect to spend some money. Don't cringe at it. Think of how many times your feet will hit the pavement. Also, running shoes MUST be replaced, like tires, every 300-600 miles. Old shoes are worse than no shoes. One helpful hint: I always thought I needed heavy, thick soled running shoes to protect my feet from pounding. Turned out I was wrong. The lighterweight, low profile shoes really work better for me.
2. Clothes. Okay, your gender is going to come into play on this. If you're a guy, for training runs (not triathlon race day--that's a whole different post) and for running races, running shorts (some like the loose fitting shorts and other guys, like the Patient Spouse, like a form fitting tight-like short) AND yes, a running shirt. We know you gotta great two-pack, buddy, but save it for your significant other. Shirts help wick away sweat and protect from sunburn, falls (yes, those can happen running) and bug bites. For gals, same things but either add a sports/running bra or use a running shirt with a built in bra. For both: NO COTTON. Cotton looks and feels cool, but the truth is, it is miserably bad at holding in sweat and heat and it doesn't breathe worth patooky. Yes, you really do need to buy and wear those synthetic running clothes because they really, really work like a charm. On hot days, dress in light colors and looser fabrics. Cooler days, long sleeves (no cotton!) but be prepared--you will always get warmer as you run and it's tough to strip in the middle of a run, so start out a little chilly in your running gear. For really REALLY cold days, a lightweight fabric running jacket (breathable material again), warm gloves, and a hat work wonders. I also have running rights for cold winter mornings. Socks--go for thinner rather than thicker--you will thank me later. Please try to use wicking fabric socks as cotton socks will get sweaty and stay wet and then cause blisters. You can buy all this great stuff at the running stores.
Some people use those arm warmers that cover part of their arms. I don't. I think they look like you cut off part of your clothes. Still, I know people swear by them. It allegedly keeps your muscles warm. I still think they look kooky.
3. Watch(es). You really don't need a special watch for running if you don't care about your time or distance. (hahahahaha....ha). No, seriously, if you are just running for fitness and fun, map out a route with the car odometer (or the bike computer--see Neat Bike Stuff to be published soon), and use your own plain watch to note your start and stop times. For the math impaired, like moi, www.trainingpeaks.com will compute your average pace for you if you enter distance and time.
However. Cool watches for running are just out of the ballpark fun. I have a Garmin 400 GPS watch/distance/pace calculator that is the size of a small Dick Tracy watch phone to strap on my wrist. The more updated versions are smaller and lighter. This one is six years old and I hate to replace it; it has worked perfectly for those years (other than when it hasn't) and those suckers are costly. There are other brand model GPS watches out there, but IMO Garmin leads the pack. The only downside about Garmin is that is doesn't compute with my Polartech heart monitor, so I end up wearing two...sometimes three...watches, looking for all the world like a street corner flasher trying to offload some knockoff stuff.
My Garmin calculates my distance in miles, my pace, and my time. It does other things too if you ask it nicely (it has elevation, which is fun when hiking in the mountains). It's not totally perfect. My marked out 3 mile run is sometimes 2.9 or 3.1 miles, but usually not much further off than that. And I've discovered my running pace usually tracks about 30-45 seconds behind my actual pace--if I start running faster, it takes a while for Mr. Garmin to realize that. And tall buildings, heavy trees, tunnels, or atmospheric blips can sometimes cause it to tell you it can't find your distance or pace right now, sorry. Every time I do the 8 mile Turkey Trot in downtown Dallas I lose it for about 2 miles midway in the shadow of the buildings.
But there is really no better gadget to calcuate miles and pace on an unknown trek than a GPS watch. I think it's a good investment.
I'll leave the heart rate monitor for a separate post, as it's really its own animal.
4. Sunglasses. I don't know how people run or bike without glasses on. Even on a cloudy day, the wind blows grit and bugs into my eyes. I wear contacts, so my eyes don't really like small foreign objects blown into them. You can buy sunglasses that have interchangeable lenses for those cloudy days, but for me, the clouds usually roll in halfway through my bike or run and I don't carry the extra lenses with me, so I just suck it up and peer through the dark lenses and pretend it's nightime. Buy a cheap pair of glasses for training and a good pair for racing that don't get scratched up. Make sure they fit snugly enough to block glare and wind.
5. Hydration and nutrition on the run. The old rule of thumb seemed to be if you are gonna run/race less than 60 minutes, you shouldn't need to drink, and if you are going to run/race less than 90 minutes, you shouldn't need to take in calories. To that I say, horse bunky. All of the hydration/nutrition stuff TOTALLY depends on (a) how hot or cold or humid it is out there, (b) what kind of shape you are in, (c) what you have ingested or drank in the last 24 hours (including margaritas the night before), (d) how old you are, and (e) how hard you are gonna push it that day. I found this out the hard way on my first sprint triathlon. Relying on the wisdom of the books and the blogs, I only took in water during that 1:55 race, which included a 15.5 mile bike and the standard 3.1 mile run on Labor Day in 97 degree heat at 12 noon (the race started at 10 a.m., not a good idea IMO). I bonked so badly on the run that it wasn't funny. But I am a fast learner. My next sprint tri, only 2 months later, I ingested Gatorade during the 16.5 mile bike, and also took in most of a Accugel (chocolate, my favorite) during the bike. I came off the bike strong and had my fastest 5K run in ages on that 3.1 miles (10 minute mile average). Yet that was a longer bike ride than the first tri. I did something right on nutrition and hydration that day.
What I'm saying here is everyone is different, and you gotta experiment with what works for you best. On a hot day, you really need to take in hydration pre run and during the run IMO if it's longer than 45 minutes. Older, slower, less fit athletes (and that would be me) also may need some calorie intake on runs or workouts lasting over an hour. Sometimes just a sports drink is enough; sometimes you need something more. You need to try different things and see what gives you your optimal performance. For heaven's sake, don't try something new on race day. That will certainly entertain the crowd watching you dash for the bushes, but you? Not so much.
I have a small lightweight fabric mesh belt I wear on runs that last over an hour. It can just hold my car key, my cell phone (hint: turn it off or lock the keyboard. Otherwise, like my friend Matt, you may dial your friends 3,459 times during your run. They won't like that), a chocolate gel, and one of those small sized Ozarka plastic water bottles that gets squished a bit by me in the middle (I wash it out and refill it, like a good green girl). It holds just enough water or sports drink to get me through about a 10 mile run. Any further, and I have to plant water bottles along my route (hide them well, or a good green person will come throw them away). There are larger and more intricate fuel belts that have mutliple water bottles dangling all around them like little maypole dancers. I've tried those and hated them. They are heavy, hot, and the bottles can fall out. In a race, there should be aid stations located every 1-2 miles on a run, but even then, they may not carry your brand of sports drink (again, do NOT try anything new on race day).
6. Other fun and weird gadgets.
Road ID: I asked my husband for two of these for Christmas (one for the bike shoe and one for the run shoe--for swimming, I'm just going to have to remain unidentified). These are little metal tags that velcro onto your shoes with your name, address, emergency contact, and a line for your mantra or other smart saying (the Patient Spouse put on mine: A Longhorn and A Lawyer. Both true. Though not necessarily what I want to read at mile 22 of a marathon). This. Is. Important. Stuff. To. Have. If you have an accident or get ill during a run/bike, first responders are going to need to know whom to contact RIGHT THEN. Do not expect them to locate and scroll through your cell phone immediately for your ICE, although that is a good idea too. Having it right there on your shoe is a great thing. These are cheap lifesavers. Get one.
Doo rag. This is actually a specialized headband that wicks sweat off your forehead. Didn't use to need it as I avoided running in the heat. Now, it's a lifesaver. I wear it around my head like the original Karate Kid. Makes me look like a biker chick at the post race snack table. Also helps hide helmet hair, somewhat.
Reflective vest. I have to run in the dark sometimes, and that's the way life with jobs goes. But I am not going to be stupid about it. I wear a lightweight reflective vest (hint: the sizes run large, buy smaller), carry a flashlight, and also have a hat with a flashing light attached. I look like R2D2, okay, but I'm visible. Hint two: run on the side of the street FACING traffic. I know you know that, but I really mean it. That way you see the cars coming and can go into defensive mode, and they can see you more clearly. Keep your head up and be on the lookout at all times when running (hello, racer from last Saturday--looking at the ground doesn't make you go faster).
That's the general smorgasboard of my running stuff. Go assist the economy and buy some!
This morning was a moderately paced 3 mile run to set my base speed for longer run. I didn't run fast (race pace or interval pace), but I didn't poke along (heart rate monitor pace) either. My average pace for the 3 miles was 11.05 minutes per mile, which is right between my pokey long run pace (about 12:15) and my short run race pace (about 10:15). Tonight I have a 2 hour bike, but the weather is looking iffy, so it may get moved indoors, and trust me, no way I am riding an indoor bike for 2 hours.
Tuesday, June 29, 2010
Cool Swim Stuff
Part of the joy of being any kind of athlete (even the slow kind) is the thrill you get from buying and using "stuff." I realize that for a triathlon, all you really need is a bike, a bike helmet, a swimsuit, and some running shoes, but hey, let's face it: the stuff is what it's all about. You may end up last in a race, but you will look so cool doing it.
Swimming stuff is the neatest of all stuff because it is designed to get wet and still work. The unfortunate news about that is most swimming stuff doesn't transfer well to running/biking stuff, and therefore you will need different stuff for those things.
Here's some of my stuff that I have found works well (and sometimes not so well) for me with regard to swimming:
1. The Place. Gotta have a place to swim. Your (or your neighbor's) backyard pool just won't cut it. I know; I tried buying one of those tie you up and swim in place geegaws and that was a mistake; not only did it not work but it plays devil with your swimming form as it keeps dragging your rear down. Unless you are wealthy enough to own (or smart enough to know someone else who owns and lets you use) an Endless Pool, you have to find a big pool to practice (and about those Endless Pools...to me, I would go nuts having to swim in the same place for hours at a time). I was using the community pool for a while, pretty reasonable fee and it's big, but I finally gave up on being jumped on by all the community kids and joined LA Fitness, where I only have to work around the twice a week swimercise classes. Otherwise I get a lane pretty much to myself, or I only have to share with one other person. Local colleges usually have pools available to the public for a small fee (UT Dallas and SMU both charge $5 to use their pools). Go visit any place you are considering during the times you think you will be swimming and check out the crowd, conditions, and atmosphere. Also, if you are going to swim triathlons, better be prepared to go for an open water swim now and then. Go to a local lake with others (do not try this alone) and test out the lake waters and swim. It's different out there. Be prepared for the shock of not being able to see where you are going (you have to learn to lift your head every so often to sight) and for waves, current, and local flora and fauna to share the water with you.
2. The Clothes. Swimsuits are easy. Good swimsuits for training are not so easy. You want something durable, fast drying, and that doesn't rub you the wrong way. I recommend leaving the bikini and the baggy shorts (if you are a guy, either one of those apply to you) for the beach, and buying a training-specific swimsuit. It doesn't have to be a teeny Speedo, guys, just something that doesn't cause drag in the water. I have a girl's one piece black Speedo that is probably one size too small, but I swear I am not sending it back a third time for a larger size. Anything that is loose and fluttery will cause slow down and drag.
3. The Headgear. I wear a silicone swim cap. Every time I swim. Do I have to? Of course not; only during open water swim races are you usually required to wear a cap of a certain color, so they can recognize you when you are drowning. However, I like wearing a cap all the time for three reasons: (a) it helps a bit to protect my hair from the assualt of chlorine and God Knows What Else Is In That Pool, (b) it helps protect my fellow swimmers from the sight of my hair drifting along under their eyes (nothing gags me more than seeing hair floating beneath my nose in a pool), and (c) it helps to make me more aerodynamic in the water. If it's cold water, of course, it also helps keep my head warm.
4. The Eyewear. Goggles are not required, but I really can't imagine swimming anywhere without them. Chlorine and lake water are not friendly to your eyes. In fact, there are ugly bacteria out there waiting to find your eyes as their nice new home. In addition, you can't see well without them. Get good ones; leaky ones are worthless. Spend some money. Don't buy them at cheap places. I like having tinted ones if you are doing open water swims; if it's sunny, they make a difference. But clear ones are needed for indoor use and cloudy days.
5. The Wetsuit. Here's where the money comes into play. If you are going to do open water swims, you will probably need a wetsuit. If the water is below 78 degrees, wetsuits are permitted by USAT. If it's between 78 and 84 degrees, they are still permitted, but you aren't eligible for any awards. Over 84 degrees, no one can wear one because you will basically cook your patootie out there. Triathlon wetsuits are very specific in type, and your old scuba or surfing suit will not do, and will even slow you down. You can get full body wetsuits, or shorties, or sleeveless. I bought a used full body wetsuit from a local bike shop (after trying it on) for a good price and it's stood up well so far. Wetsuits give you warmth, protection, and BOUYANCY, so you will absolutely swim faster and more efficiently in one. You can always go without, but you will get passed by us slower swimmers who wore one. If your only triathlons are going to be done in a pool, there is no need for this toy. They take a while to learn to put on (use lots of Bodyglide--NOT vaseline as it breaks down the suit--and maybe even some Pam spray) and take off, but you can get the hang of it. Plus, you will look very intimidating if you wear yours to answer the door when your daughter's date comes to pick her up (adding goggles and cap is extra, for those dates you really are not sure about).
Note: wetsuits are meant to be snug fitting. Do not buy one too large. In the water, they will loosen up a wee bit, but you need to be prepared to practice swimming in one so you will get used to the idea of swimming in a girdle.
6. The Tunes. Apple nevers leaves you, even in the water. Of course they make a waterproof case and headphones for your iPod. Well, actually, Apple doesn't (yet) but www.h2audio.com does. This is not a cheap purchase, but when you have to swim 3,000 to 4,000 yards during a workout, it's a lifesaver. You will have to buy both the case and the headphones but before you do, be sure your iPod is one of the models that fits inside the case, or you will end up buying a new iPod to fit that expensive case. The music from the waterproof headphones is a bit tinny, but it's not that bad. Plus you can now wear your iPod while lounging in the pool or soaking in the hot tub. Hint: don't bother to attach the thing to the arm band they give you. That gets in the way of your stroke. Grab your race belt and fasten it on the back and put the belt around your waist. Other than the occasional flying headphone wire that snags your arm, this works best.
7. The Watch. No athlete feels complete without a super duper watch that has lap times, split times, good times and bad times all contained in one (waterproof) gadget. The problem starts to become that your wrist won't be big enough for everything you will want to strap onto it. Since heart rate monitors still don't work well in water (despite some of their assertions), your heart rate monitor watch won't do for you in the water, and your Garmin GPS isn't happy with water either. So you will want a waterproof watch that times you. I bought a $45 Timex Ironman for women (I know, that sounds wrong) which works great. I wear it in the pool to time laps, and I wear it in the race to time the whole event (assuming I remember to turn it on at the start, which I have only done two of the three times I used it). You can spend more money on this kind of thing, but I am not sure why you would want to.
8. The Sometimes I Use Them But Mostly Not Stuff. The kickboard and the fins and the hand paddles: yeah, once in a blue moon I'll get a drill where I have to use some of these. But not very often. Terry Laughlin, writer of the great books and tapes of Total Immersion Swimming, calls these crack for swimmers. Your best swimming tools are already attached to your body. Using other things helps you figure out correct form at times, but otherwise, they are not really useful. I'd just borrow the ones at the pool and skip the expense.
That's it. Those are my Swimming Toys. Tonight is a fairly short swim--2100 yards--and I'll use my watch, cap, goggles, swimsuit and H2 audio to get me through it.
Happy splashing!
Swimming stuff is the neatest of all stuff because it is designed to get wet and still work. The unfortunate news about that is most swimming stuff doesn't transfer well to running/biking stuff, and therefore you will need different stuff for those things.
Here's some of my stuff that I have found works well (and sometimes not so well) for me with regard to swimming:
1. The Place. Gotta have a place to swim. Your (or your neighbor's) backyard pool just won't cut it. I know; I tried buying one of those tie you up and swim in place geegaws and that was a mistake; not only did it not work but it plays devil with your swimming form as it keeps dragging your rear down. Unless you are wealthy enough to own (or smart enough to know someone else who owns and lets you use) an Endless Pool, you have to find a big pool to practice (and about those Endless Pools...to me, I would go nuts having to swim in the same place for hours at a time). I was using the community pool for a while, pretty reasonable fee and it's big, but I finally gave up on being jumped on by all the community kids and joined LA Fitness, where I only have to work around the twice a week swimercise classes. Otherwise I get a lane pretty much to myself, or I only have to share with one other person. Local colleges usually have pools available to the public for a small fee (UT Dallas and SMU both charge $5 to use their pools). Go visit any place you are considering during the times you think you will be swimming and check out the crowd, conditions, and atmosphere. Also, if you are going to swim triathlons, better be prepared to go for an open water swim now and then. Go to a local lake with others (do not try this alone) and test out the lake waters and swim. It's different out there. Be prepared for the shock of not being able to see where you are going (you have to learn to lift your head every so often to sight) and for waves, current, and local flora and fauna to share the water with you.
2. The Clothes. Swimsuits are easy. Good swimsuits for training are not so easy. You want something durable, fast drying, and that doesn't rub you the wrong way. I recommend leaving the bikini and the baggy shorts (if you are a guy, either one of those apply to you) for the beach, and buying a training-specific swimsuit. It doesn't have to be a teeny Speedo, guys, just something that doesn't cause drag in the water. I have a girl's one piece black Speedo that is probably one size too small, but I swear I am not sending it back a third time for a larger size. Anything that is loose and fluttery will cause slow down and drag.
3. The Headgear. I wear a silicone swim cap. Every time I swim. Do I have to? Of course not; only during open water swim races are you usually required to wear a cap of a certain color, so they can recognize you when you are drowning. However, I like wearing a cap all the time for three reasons: (a) it helps a bit to protect my hair from the assualt of chlorine and God Knows What Else Is In That Pool, (b) it helps protect my fellow swimmers from the sight of my hair drifting along under their eyes (nothing gags me more than seeing hair floating beneath my nose in a pool), and (c) it helps to make me more aerodynamic in the water. If it's cold water, of course, it also helps keep my head warm.
4. The Eyewear. Goggles are not required, but I really can't imagine swimming anywhere without them. Chlorine and lake water are not friendly to your eyes. In fact, there are ugly bacteria out there waiting to find your eyes as their nice new home. In addition, you can't see well without them. Get good ones; leaky ones are worthless. Spend some money. Don't buy them at cheap places. I like having tinted ones if you are doing open water swims; if it's sunny, they make a difference. But clear ones are needed for indoor use and cloudy days.
5. The Wetsuit. Here's where the money comes into play. If you are going to do open water swims, you will probably need a wetsuit. If the water is below 78 degrees, wetsuits are permitted by USAT. If it's between 78 and 84 degrees, they are still permitted, but you aren't eligible for any awards. Over 84 degrees, no one can wear one because you will basically cook your patootie out there. Triathlon wetsuits are very specific in type, and your old scuba or surfing suit will not do, and will even slow you down. You can get full body wetsuits, or shorties, or sleeveless. I bought a used full body wetsuit from a local bike shop (after trying it on) for a good price and it's stood up well so far. Wetsuits give you warmth, protection, and BOUYANCY, so you will absolutely swim faster and more efficiently in one. You can always go without, but you will get passed by us slower swimmers who wore one. If your only triathlons are going to be done in a pool, there is no need for this toy. They take a while to learn to put on (use lots of Bodyglide--NOT vaseline as it breaks down the suit--and maybe even some Pam spray) and take off, but you can get the hang of it. Plus, you will look very intimidating if you wear yours to answer the door when your daughter's date comes to pick her up (adding goggles and cap is extra, for those dates you really are not sure about).
Note: wetsuits are meant to be snug fitting. Do not buy one too large. In the water, they will loosen up a wee bit, but you need to be prepared to practice swimming in one so you will get used to the idea of swimming in a girdle.
6. The Tunes. Apple nevers leaves you, even in the water. Of course they make a waterproof case and headphones for your iPod. Well, actually, Apple doesn't (yet) but www.h2audio.com does. This is not a cheap purchase, but when you have to swim 3,000 to 4,000 yards during a workout, it's a lifesaver. You will have to buy both the case and the headphones but before you do, be sure your iPod is one of the models that fits inside the case, or you will end up buying a new iPod to fit that expensive case. The music from the waterproof headphones is a bit tinny, but it's not that bad. Plus you can now wear your iPod while lounging in the pool or soaking in the hot tub. Hint: don't bother to attach the thing to the arm band they give you. That gets in the way of your stroke. Grab your race belt and fasten it on the back and put the belt around your waist. Other than the occasional flying headphone wire that snags your arm, this works best.
7. The Watch. No athlete feels complete without a super duper watch that has lap times, split times, good times and bad times all contained in one (waterproof) gadget. The problem starts to become that your wrist won't be big enough for everything you will want to strap onto it. Since heart rate monitors still don't work well in water (despite some of their assertions), your heart rate monitor watch won't do for you in the water, and your Garmin GPS isn't happy with water either. So you will want a waterproof watch that times you. I bought a $45 Timex Ironman for women (I know, that sounds wrong) which works great. I wear it in the pool to time laps, and I wear it in the race to time the whole event (assuming I remember to turn it on at the start, which I have only done two of the three times I used it). You can spend more money on this kind of thing, but I am not sure why you would want to.
8. The Sometimes I Use Them But Mostly Not Stuff. The kickboard and the fins and the hand paddles: yeah, once in a blue moon I'll get a drill where I have to use some of these. But not very often. Terry Laughlin, writer of the great books and tapes of Total Immersion Swimming, calls these crack for swimmers. Your best swimming tools are already attached to your body. Using other things helps you figure out correct form at times, but otherwise, they are not really useful. I'd just borrow the ones at the pool and skip the expense.
That's it. Those are my Swimming Toys. Tonight is a fairly short swim--2100 yards--and I'll use my watch, cap, goggles, swimsuit and H2 audio to get me through it.
Happy splashing!
Monday, June 28, 2010
The long and winding road
Long runs are a vital part of any triathlon training program. Of course, it depends on your race goal as to what you mean by how "long" long is, as a former Prez would say. A sprint distance training plan probably will have you at 3-5 miles for your longest run. An Olympic distance, which requires 6.2 miles of hoofing it, between 5-7 miles. A 70.3 calculates 13.2 of those 70.3 miles in shoe leather. So your longest run is going to be bewteen 12-15 miles in training.
Of course, you don't just out and run 15 miles one day just because it seems like a good plan. You gotta build up to that distance slowly and easily. Long runs are like novels, intervals and tempo runs are your short stories (I want to say SOMETHING is like a tweet, but the only thing I can think of is a sprint to the refrigerator during a TV commercial).
Long runs are meant to be run slowly, and within your aerobic heart rate range. This may end up giving you a shockingly slow pace time, but speed is not the point here. Distance and building up endurance is the point. The hardest lesson I ever had to learn was to pace myself on a long run to trot around a 12 min or easier mile pace--until I got my heart monitor, which lectures me willingly about not going out fast.
On Saturday morning, I did a 5.4 mile long run--my longest run since the May 12 triathlon. It's time to start building the miles and minutes back up, as I want to run another half marathon in December this year. I've been bumming around the last six weeks not running any longer than 45 minutes or about 4 miles, so it was time to get the feet on a longer path.
It was miserably hot even at 7:45 a.m., with little breeze and the sun beating down like a hammer on your neck. Not my favorite weather to run (my favorite weather to run in happens about 4 days a year, but then again, I'm very particular). I have a small fabric mesh waist belt that can hold my car key, my phone and a squished small bottle of water, so I strapped that on, put "Classical Gas" on my iPod to start, and off I went on a fairly flat run (still remembering that I am recovering from a hamstring injury and saving hills for when I know it's totally healed).
The first 15 minutes weren't so bad; I paced myself easy and ran into the wind (so I'd have it at my back on the second half; a good plan that I often forget to implement), smiling at people and trying to ignore that Big Hot Ball In The Sky. Ag the 15 minute mark I stopped for a 3 minute break and slugged some warm water (gotta love it). Then back running again, this time managing to run smack into a 5K race at the local park which caused me to have to jump off and run on the grass a little bit (hello, racers? Your head should be looking forward and not down, capize?). Anyway, the wind was picking up so this leg was a little harder and it was also a little hotter, and I was glad to take another 3 minute break at the 31 minute mark and have another drink. Back to running again, this time the sweat is pouring down into my eyes (dadgummit, I forgot my headband again) and the little inclines are seeming like big hills. I am getting buzzed multiple times by a guy on a recumbent bike. Is he trying to flirt with me? Nah, it's just a small park. Plus I am wearing my sweaty wedding ring which I never take off, and which consequently has to go get repaired every so often (I'm sorry, but it's my good luck charm).
At 47 minutes very glad to take another break for more water. It's really hot now; I have made the turn downwind, which makes running easier, but hotter, since the wind is no longer in my face. Back to running I go, and I come back upon the 5K racers again, this time on the back stretch, and high five the guy who is in third to last place but is trying very hard which is what counts here. (I also noticed the young cocky dude who was in second place on the first mile--is now at the back of the pack and walking. Hey, I've gone further than him and I am still running. Ego bomb!).
Around 60 minutes my hamstring starts to wake up and say, "oh, we are running here?" This is actually good news since the last time it talked to me it did it at 45 minutes, so I know it's getting better. I keep running for another 7 minutes to see if it will shut up, but no dice. So I know my run is over for the day and I stop. There is no need to ask for trouble here and push that hamstring recovery. I have gone further than I have in six weeks, and there are more long runs to come.
My only problem is that I stopped earlier than I had planned, and therefore had a long hot walk back to the car. It was really terribly miserable out there and I once again thanked the technology gods for letting me live in an era with air conditioning and running water.
Sunday and Monday are off days full of preparation and attending a minor medical procedure that everyone over 50 needs (and I mean it). I will definitely lose weight those two days, but not the way anyone likes! Back to training on Tuesday.
Of course, you don't just out and run 15 miles one day just because it seems like a good plan. You gotta build up to that distance slowly and easily. Long runs are like novels, intervals and tempo runs are your short stories (I want to say SOMETHING is like a tweet, but the only thing I can think of is a sprint to the refrigerator during a TV commercial).
Long runs are meant to be run slowly, and within your aerobic heart rate range. This may end up giving you a shockingly slow pace time, but speed is not the point here. Distance and building up endurance is the point. The hardest lesson I ever had to learn was to pace myself on a long run to trot around a 12 min or easier mile pace--until I got my heart monitor, which lectures me willingly about not going out fast.
On Saturday morning, I did a 5.4 mile long run--my longest run since the May 12 triathlon. It's time to start building the miles and minutes back up, as I want to run another half marathon in December this year. I've been bumming around the last six weeks not running any longer than 45 minutes or about 4 miles, so it was time to get the feet on a longer path.
It was miserably hot even at 7:45 a.m., with little breeze and the sun beating down like a hammer on your neck. Not my favorite weather to run (my favorite weather to run in happens about 4 days a year, but then again, I'm very particular). I have a small fabric mesh waist belt that can hold my car key, my phone and a squished small bottle of water, so I strapped that on, put "Classical Gas" on my iPod to start, and off I went on a fairly flat run (still remembering that I am recovering from a hamstring injury and saving hills for when I know it's totally healed).
The first 15 minutes weren't so bad; I paced myself easy and ran into the wind (so I'd have it at my back on the second half; a good plan that I often forget to implement), smiling at people and trying to ignore that Big Hot Ball In The Sky. Ag the 15 minute mark I stopped for a 3 minute break and slugged some warm water (gotta love it). Then back running again, this time managing to run smack into a 5K race at the local park which caused me to have to jump off and run on the grass a little bit (hello, racers? Your head should be looking forward and not down, capize?). Anyway, the wind was picking up so this leg was a little harder and it was also a little hotter, and I was glad to take another 3 minute break at the 31 minute mark and have another drink. Back to running again, this time the sweat is pouring down into my eyes (dadgummit, I forgot my headband again) and the little inclines are seeming like big hills. I am getting buzzed multiple times by a guy on a recumbent bike. Is he trying to flirt with me? Nah, it's just a small park. Plus I am wearing my sweaty wedding ring which I never take off, and which consequently has to go get repaired every so often (I'm sorry, but it's my good luck charm).
At 47 minutes very glad to take another break for more water. It's really hot now; I have made the turn downwind, which makes running easier, but hotter, since the wind is no longer in my face. Back to running I go, and I come back upon the 5K racers again, this time on the back stretch, and high five the guy who is in third to last place but is trying very hard which is what counts here. (I also noticed the young cocky dude who was in second place on the first mile--is now at the back of the pack and walking. Hey, I've gone further than him and I am still running. Ego bomb!).
Around 60 minutes my hamstring starts to wake up and say, "oh, we are running here?" This is actually good news since the last time it talked to me it did it at 45 minutes, so I know it's getting better. I keep running for another 7 minutes to see if it will shut up, but no dice. So I know my run is over for the day and I stop. There is no need to ask for trouble here and push that hamstring recovery. I have gone further than I have in six weeks, and there are more long runs to come.
My only problem is that I stopped earlier than I had planned, and therefore had a long hot walk back to the car. It was really terribly miserable out there and I once again thanked the technology gods for letting me live in an era with air conditioning and running water.
Sunday and Monday are off days full of preparation and attending a minor medical procedure that everyone over 50 needs (and I mean it). I will definitely lose weight those two days, but not the way anyone likes! Back to training on Tuesday.
Friday, June 25, 2010
Pill Pusher
My mom became a big believer in over the counter health supplements about the time she started to get old and have age related problems. She then became, IMO, a bit too much of a True Believer in alternative medicine--not that some of it ain't helpful and true, but not all of it. Like anything else in the world other than chocolate of any kind, supplements and vitamins have their uses (or we would all be suffering from scurvy and rickets) but they are not always the Holy Grail of health.
After my mom died a couple of years ago, as executor of her will I become heir apparent to every magazine and advertising flier that she was getting, and man, you would not believe some of the stuff I got (PS: if you just woke up from a seven year nap, when you buy or order stuff, the people you buy it from keep a record and sell your address and name to people who want to sell you similar stuff). Powders to make you younger. Pills to make you stronger. Drinks to clean out your system from excess, um, you know, and therefore get rid of your pot belly because they assure you (in capital letters) that your pot belly is nothing more than old stored, um, you know.
No wonder we buy a lot of this stuff in the hopes it will make us faster, stronger, healthier, smarter, and wiser. Some of it does. A lot of it simply makes the seller a lot richer.
I am not a doctor. I don't even play one on TV. I recommend you get solid supplement advice from your local MD (not from those advertising fliers!). Your age, your health, and your gender may play an important role in what's necessary for your body to stay as strong and healthy as possible.
In addition, we all know (but would like to ignore) that the best way to ingest necessary vitamins and minerals and other Good Things is to eat them in our foods. Eat lots of varied plant foods and less sugar and fat. We don't do this, of course, because we'd rather eat that chocolate cream pie and take a multivitamin and hope they cancel each other out. As if.
Here's what I ingest in pill form and why. Again, this isn't a recommendation. It's just information.
Fish oil capsule: one a day. Giant size. There is scientific proof that omega 3 helps slow down heart disease. There is also some evidence that it increases muscular strength in athletes.
Vitamin D capsule: 1000 mg a day. Yes, I get out in the sun a lot. But Vitamin D is essential for strong bone systems and other good health things and with sunscreen, you aren't always getting the amount you should get. You can also have your MD check your Vitamin D levels now with a simple blood test.
Vitamin C capsule: 1000 mg a day. Yeah, I know, Linus Paul was wrong. No studies indicate that additional Vitamin C (assuming you get enough in your diet) helps stave off colds or cancer or even bad karma. However, this is one of those where I am playing the odds against scientific research. Trust in Allah, but tie your camel. Excess C is excreted naturally, so if I don't need it, it's going away anyway.
Calcium capsule 1000 mg a day: very important for females, but I understand it's now being deemed important for males as well. Bone loss is a major issue with women especially as they age. Calcium is critical at a younger age, but even at an older age it can help slow bone loss.
Magnesium pill 500 mg 3 times a week: this is to offset some of the fun effects of taking calcium, which, without going into detail, may otherwise tempt you to buy one of those advertised drinks to clean out your system (and allegedly lose that belly fat instantly!)
Juice Plus vegetable and fruit pill supplements: another off center thing for me. JP is a pyramid sales item so it's hard for me to trust anything that makes its salespeople dough mostly when they convert--er, sign up other sales people to sell more of it (think Amway). Still, the idea behind it is intruiging: take fruits and veggies, dehydrate them, and crush them into powder and put that powder into pill form (or drink form). No evidence exists that this stuff really does get fruit and veggie goodness into your system. But there's no evidence it doesn't either. Just my momma in me coming out on this one, I guess. I noticed an increase in energy when I started taking these supplements. But that could be all in my head. Then again, my head or my bod, any increase in energy is welcome at 53!
That's all I take. If I were younger, I might also be taking a folic acid supplement. I eat a lot of leafy greens though, for the average American, and a great deal of fruit, so I hope I offset what I am not taking with what I am eating and drinking.
I'm always interested in hearing what supplements others take and why/how they swear by them. But don't try to sell me on that cleanser drink. I'll lose my belly fat the old fashioned way--by closing my eyes and wishing it away.
After my mom died a couple of years ago, as executor of her will I become heir apparent to every magazine and advertising flier that she was getting, and man, you would not believe some of the stuff I got (PS: if you just woke up from a seven year nap, when you buy or order stuff, the people you buy it from keep a record and sell your address and name to people who want to sell you similar stuff). Powders to make you younger. Pills to make you stronger. Drinks to clean out your system from excess, um, you know, and therefore get rid of your pot belly because they assure you (in capital letters) that your pot belly is nothing more than old stored, um, you know.
No wonder we buy a lot of this stuff in the hopes it will make us faster, stronger, healthier, smarter, and wiser. Some of it does. A lot of it simply makes the seller a lot richer.
I am not a doctor. I don't even play one on TV. I recommend you get solid supplement advice from your local MD (not from those advertising fliers!). Your age, your health, and your gender may play an important role in what's necessary for your body to stay as strong and healthy as possible.
In addition, we all know (but would like to ignore) that the best way to ingest necessary vitamins and minerals and other Good Things is to eat them in our foods. Eat lots of varied plant foods and less sugar and fat. We don't do this, of course, because we'd rather eat that chocolate cream pie and take a multivitamin and hope they cancel each other out. As if.
Here's what I ingest in pill form and why. Again, this isn't a recommendation. It's just information.
Fish oil capsule: one a day. Giant size. There is scientific proof that omega 3 helps slow down heart disease. There is also some evidence that it increases muscular strength in athletes.
Vitamin D capsule: 1000 mg a day. Yes, I get out in the sun a lot. But Vitamin D is essential for strong bone systems and other good health things and with sunscreen, you aren't always getting the amount you should get. You can also have your MD check your Vitamin D levels now with a simple blood test.
Vitamin C capsule: 1000 mg a day. Yeah, I know, Linus Paul was wrong. No studies indicate that additional Vitamin C (assuming you get enough in your diet) helps stave off colds or cancer or even bad karma. However, this is one of those where I am playing the odds against scientific research. Trust in Allah, but tie your camel. Excess C is excreted naturally, so if I don't need it, it's going away anyway.
Calcium capsule 1000 mg a day: very important for females, but I understand it's now being deemed important for males as well. Bone loss is a major issue with women especially as they age. Calcium is critical at a younger age, but even at an older age it can help slow bone loss.
Magnesium pill 500 mg 3 times a week: this is to offset some of the fun effects of taking calcium, which, without going into detail, may otherwise tempt you to buy one of those advertised drinks to clean out your system (and allegedly lose that belly fat instantly!)
Juice Plus vegetable and fruit pill supplements: another off center thing for me. JP is a pyramid sales item so it's hard for me to trust anything that makes its salespeople dough mostly when they convert--er, sign up other sales people to sell more of it (think Amway). Still, the idea behind it is intruiging: take fruits and veggies, dehydrate them, and crush them into powder and put that powder into pill form (or drink form). No evidence exists that this stuff really does get fruit and veggie goodness into your system. But there's no evidence it doesn't either. Just my momma in me coming out on this one, I guess. I noticed an increase in energy when I started taking these supplements. But that could be all in my head. Then again, my head or my bod, any increase in energy is welcome at 53!
That's all I take. If I were younger, I might also be taking a folic acid supplement. I eat a lot of leafy greens though, for the average American, and a great deal of fruit, so I hope I offset what I am not taking with what I am eating and drinking.
I'm always interested in hearing what supplements others take and why/how they swear by them. But don't try to sell me on that cleanser drink. I'll lose my belly fat the old fashioned way--by closing my eyes and wishing it away.
Thursday, June 24, 2010
How to go faster
The one rule I have read again and again (reading about working out is so much fun; there is minimal sweat and your heart rate stays nice and even) about how to go faster, and here is the rule:
You go faster.
No, really, I'm serious here. It sounds like nonsense, but in order to get faster, you have to go faster.
I realize that it's truly not quite that simple. However, a lot of long distance training working out is done at the areobic level--where you are in a zone 1 or zone 2 effort, not over your threshold heart rate, and cruising along. Generally not so fast (with me, not fast at ALL). You are supposed to be able to go a long time (and query just what is a long time? that depends on your fitness and training level and how hot, windy, and hilly it is, and how tired you are, so there is no right answer) at that pace. You are using what they call your "slow twitch" muscles and neurons--believe me, I am full of those, although I think mine are labeled "crawling-twitch" muscles. Go fast, and you will burn up and out quickly--you are then using your "fast twitch" muscules and neurons. Sprinters have lots of those. I have maybe one.
But in order to ever increase your base speed at anything, you simply have to learn to go fast at times. Not all times, and not most times, but sometimes. Interval or fartlek training is designed to help your body increase its speed at longer and longer distances before you crash and burn. This also helps improve the speed and distance of your aerobic pace (allegedly. Remember if you are older and less fit, like me, things happen so slowly in this regard that an ice age or two can go by before you see results).
Last night I was due for an easy (aerobic) pace bike ride for 1.30 hours. Unfortunately, I didn't get out of work very early (work does interfere with training, dadgummit) so I was pushing daylight. I had two options: go for a one hour easy ride or a one hour fast ride, pushing speed.
I chose the latter because I was feeling a bit cocky, 98 degree heat and all. This was not an interval or fartlek ride; I simply rode at a fast race-like pace for 18 miles, which is often called a tempo or race pace workout. I pushed myself to pass people (yay! I even passed a few on road bikes wearing fancy bike gear--including 2 guys!), powered up the small hills, got down low on the bars for most of the ride, and forced my legs to pedal at a high cadence. When I felt myself slowing down I would switch to an easier gear to allow my legs to keep spinning at the same pace. I was also very careful to hydrate a LOT; I was working hard and it was very, very hot and windy.
I did the 18 miles in 1 hour 8 minutes (twice around White Rock lake) for a 15.9 average pace, which is very fast for me right now. It's not fast in the world of biking, but I was pleased to see I could keep that pace up and not be terribly tired at the end. I was happy to be done, and very eager for my post ride granola bar, but I could have continued on without falling over completely. My goal is to sustain a 16-17 mile pace for about 27 miles (3 times 'round the lake) by Sept of this year. There are no major hills on this ride, so then I will have to take that goal to a hillier course and work on sustaining that energy on harder terrain.
I think my 5 times a week crunches, yoga and planks are helping with my biking strength.
Now, I was feeling quite smug about this ride until I was buying gas for the car on the way home. I looked down and noticed I had managed to put on my bike shorts backwards. A charming look, I can assure you. But maybe that was my secret to speed!
Happy faster times.....
You go faster.
No, really, I'm serious here. It sounds like nonsense, but in order to get faster, you have to go faster.
I realize that it's truly not quite that simple. However, a lot of long distance training working out is done at the areobic level--where you are in a zone 1 or zone 2 effort, not over your threshold heart rate, and cruising along. Generally not so fast (with me, not fast at ALL). You are supposed to be able to go a long time (and query just what is a long time? that depends on your fitness and training level and how hot, windy, and hilly it is, and how tired you are, so there is no right answer) at that pace. You are using what they call your "slow twitch" muscles and neurons--believe me, I am full of those, although I think mine are labeled "crawling-twitch" muscles. Go fast, and you will burn up and out quickly--you are then using your "fast twitch" muscules and neurons. Sprinters have lots of those. I have maybe one.
But in order to ever increase your base speed at anything, you simply have to learn to go fast at times. Not all times, and not most times, but sometimes. Interval or fartlek training is designed to help your body increase its speed at longer and longer distances before you crash and burn. This also helps improve the speed and distance of your aerobic pace (allegedly. Remember if you are older and less fit, like me, things happen so slowly in this regard that an ice age or two can go by before you see results).
Last night I was due for an easy (aerobic) pace bike ride for 1.30 hours. Unfortunately, I didn't get out of work very early (work does interfere with training, dadgummit) so I was pushing daylight. I had two options: go for a one hour easy ride or a one hour fast ride, pushing speed.
I chose the latter because I was feeling a bit cocky, 98 degree heat and all. This was not an interval or fartlek ride; I simply rode at a fast race-like pace for 18 miles, which is often called a tempo or race pace workout. I pushed myself to pass people (yay! I even passed a few on road bikes wearing fancy bike gear--including 2 guys!), powered up the small hills, got down low on the bars for most of the ride, and forced my legs to pedal at a high cadence. When I felt myself slowing down I would switch to an easier gear to allow my legs to keep spinning at the same pace. I was also very careful to hydrate a LOT; I was working hard and it was very, very hot and windy.
I did the 18 miles in 1 hour 8 minutes (twice around White Rock lake) for a 15.9 average pace, which is very fast for me right now. It's not fast in the world of biking, but I was pleased to see I could keep that pace up and not be terribly tired at the end. I was happy to be done, and very eager for my post ride granola bar, but I could have continued on without falling over completely. My goal is to sustain a 16-17 mile pace for about 27 miles (3 times 'round the lake) by Sept of this year. There are no major hills on this ride, so then I will have to take that goal to a hillier course and work on sustaining that energy on harder terrain.
I think my 5 times a week crunches, yoga and planks are helping with my biking strength.
Now, I was feeling quite smug about this ride until I was buying gas for the car on the way home. I looked down and noticed I had managed to put on my bike shorts backwards. A charming look, I can assure you. But maybe that was my secret to speed!
Happy faster times.....
Tuesday, June 22, 2010
Serve warm
Science, like attitude, changes daily. What was once a pillar of requirement for an athlete is now deemed bunk, and what was once scoffed at as voodoo is now lauded as the next best thing for a workout. It's so hard to keep up.
At one time, athletes were encouraged--nay, mandated--to stretch their muscles pre workout in order to warm up. Countless videos were sold that showed you how to bend and shake your muscles prior to your workout. Everyone did it.
Now new science comes along and says, fergetaboutit. Studies have shown that pre workout stretching does not improve performance or lessen injuries one whit, and if done incorrectly, can even foster injuries.
At the same time, science repeats that warming up, per se, is still a good idea.
Well, that sure makes life easy.
Actually, stretching in and of itself isn't bad for you. It's stretching cold muscles (those without blood flowing into them), or doing the stretch until it hurts (remember the old Jane Fonda "feel the burn?" tapes? Burn those babies. She was wrong, apparently, about lots of things). I have chronic bursitis in my left hip, and stretching exercises are the only things that have made it basically go quiet.
And no question about the fact you need to WARM UP before you WORK OUT. I have been guilty of failing to do so at times--you get in a hurry, you gotta get home to cook dinner and the clock is ticking or you gotta get to work, and you skip the warm up and go straight to the meat of the workout and hope your body just catches up. Bad. Way bad. I know it and you know it.
So today's science suggests an easy warm up before asking your muscles to swing at the fences, and then a cool down, and then maybe some stretching (gently--when the body is warmed up) or yoga or pilates to strengthen and flex those hard working muscles.
This type of routine is so critical for the older, slower, less fit athlete because we cannot force our bodies anymore into unnatural activities without paying a price for it later.
So how do I warm up? Before a run, I usually walk briskly for about five minutes, swinging my arms and breathing deeply. The first quarter mile of ANY run, no matter the distance or type, is creakingly slow. Before a race, I may do some stand in place jumping jacks and torso swings--great at a crowded start line, by the way. Post run or brick, I will walk for five minutes to cool down, and then gently stretch my hamstrings, quads, back, and hips with several stretching routines.
Before a bike, I will often jog in place for about a minute (fun to do in bike shoes), swing my arms, touch my toes, or do some jumping jacks. The first mile of a bike again, is always easy pace and one gear higher (easier) than I would normally use on that terrain. Last mile of a bike is again a high spin, and then once off I gently stretch legs and especially torso and back.
Before a swim, I will swing my arms to get blood moving in them, and do some toe touches. The first 100 yards is always easy--I may backstroke or breaststroke to wake up different muscles, or freestyle easy and slow without kicking until my body says it's awake and ready. Before a triathlon, I always, always get in the water and swim around for a while about 5 minutes pre race time. I also try to jog a little and if time permits, bike a bit as well. I used to worry I would use up my energy on a warm up. That's silly talk.
About five mornings a week, I do some yoga (there are great tapes out there with easy yoga poses) and crunches, maybe some planks and weights for strength. And every morning right before I get out of the shower, I stretch my hip flexors because they are warm and happy from all the hot water.
I've paid the price for working out and racing without warming up and it was a high one. If you do nothing else in your workout program that makes sense, warm up regularly. You'll save a lot of dough by not visiting your favorite othorpedic doctor.
If you aren't sure what stretching will work best for you, check out www.active.com or www.beginnertriathle.com and look up some articles.
Last night was a HOT run at White Rock lake at 7 p.m. and 96 degrees. Back to the heat acclimation with me! After a pre run half granola bar (70 calories) and a five minute warm up walk, I headed into the 25 mph SW winds determined to go further than before on a hot run without running my HR into the ozone. Last hot run I did was 15 minutes before the monitor went nuts; last night I went for 20 minutes before it scolded me and I stopped to walk briefy and drink water from my water belt. Then back to running again to 37 minute mark where the monitor said, rest now, and I took a 2 minute walk break for another drink, then ran out the last five minutes with sweat pouring into my eyes and fogging my glasses. 11:41 mile for 45 minutes in the heat--3.85 miles--not winning any races with that, but I'm learning to run in the heat without falling over. A great goal for anyone to have. I love Texas summer.
At one time, athletes were encouraged--nay, mandated--to stretch their muscles pre workout in order to warm up. Countless videos were sold that showed you how to bend and shake your muscles prior to your workout. Everyone did it.
Now new science comes along and says, fergetaboutit. Studies have shown that pre workout stretching does not improve performance or lessen injuries one whit, and if done incorrectly, can even foster injuries.
At the same time, science repeats that warming up, per se, is still a good idea.
Well, that sure makes life easy.
Actually, stretching in and of itself isn't bad for you. It's stretching cold muscles (those without blood flowing into them), or doing the stretch until it hurts (remember the old Jane Fonda "feel the burn?" tapes? Burn those babies. She was wrong, apparently, about lots of things). I have chronic bursitis in my left hip, and stretching exercises are the only things that have made it basically go quiet.
And no question about the fact you need to WARM UP before you WORK OUT. I have been guilty of failing to do so at times--you get in a hurry, you gotta get home to cook dinner and the clock is ticking or you gotta get to work, and you skip the warm up and go straight to the meat of the workout and hope your body just catches up. Bad. Way bad. I know it and you know it.
So today's science suggests an easy warm up before asking your muscles to swing at the fences, and then a cool down, and then maybe some stretching (gently--when the body is warmed up) or yoga or pilates to strengthen and flex those hard working muscles.
This type of routine is so critical for the older, slower, less fit athlete because we cannot force our bodies anymore into unnatural activities without paying a price for it later.
So how do I warm up? Before a run, I usually walk briskly for about five minutes, swinging my arms and breathing deeply. The first quarter mile of ANY run, no matter the distance or type, is creakingly slow. Before a race, I may do some stand in place jumping jacks and torso swings--great at a crowded start line, by the way. Post run or brick, I will walk for five minutes to cool down, and then gently stretch my hamstrings, quads, back, and hips with several stretching routines.
Before a bike, I will often jog in place for about a minute (fun to do in bike shoes), swing my arms, touch my toes, or do some jumping jacks. The first mile of a bike again, is always easy pace and one gear higher (easier) than I would normally use on that terrain. Last mile of a bike is again a high spin, and then once off I gently stretch legs and especially torso and back.
Before a swim, I will swing my arms to get blood moving in them, and do some toe touches. The first 100 yards is always easy--I may backstroke or breaststroke to wake up different muscles, or freestyle easy and slow without kicking until my body says it's awake and ready. Before a triathlon, I always, always get in the water and swim around for a while about 5 minutes pre race time. I also try to jog a little and if time permits, bike a bit as well. I used to worry I would use up my energy on a warm up. That's silly talk.
About five mornings a week, I do some yoga (there are great tapes out there with easy yoga poses) and crunches, maybe some planks and weights for strength. And every morning right before I get out of the shower, I stretch my hip flexors because they are warm and happy from all the hot water.
I've paid the price for working out and racing without warming up and it was a high one. If you do nothing else in your workout program that makes sense, warm up regularly. You'll save a lot of dough by not visiting your favorite othorpedic doctor.
If you aren't sure what stretching will work best for you, check out www.active.com or www.beginnertriathle.com and look up some articles.
Last night was a HOT run at White Rock lake at 7 p.m. and 96 degrees. Back to the heat acclimation with me! After a pre run half granola bar (70 calories) and a five minute warm up walk, I headed into the 25 mph SW winds determined to go further than before on a hot run without running my HR into the ozone. Last hot run I did was 15 minutes before the monitor went nuts; last night I went for 20 minutes before it scolded me and I stopped to walk briefy and drink water from my water belt. Then back to running again to 37 minute mark where the monitor said, rest now, and I took a 2 minute walk break for another drink, then ran out the last five minutes with sweat pouring into my eyes and fogging my glasses. 11:41 mile for 45 minutes in the heat--3.85 miles--not winning any races with that, but I'm learning to run in the heat without falling over. A great goal for anyone to have. I love Texas summer.
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