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Hey, take care of yourself hon - this is supposed to make you healthy remember?
Ha. yeah. someone once said "what doesn't kill you only makes you stronger" lol.
I also just read that after reaching 85% vo2 max your gut basically stops processing anything and water is difficult to be absorbed. I think I was there for like 99.9% of that workout! I'll be okay, just need some R&R.
That was Nietszche, who said some other stuff too, but that's a whole 'nother ball of tapioca.
Do you have a heart rate monitor?
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haha. Tom you DO know your quotations
I already knew that...but I prefered to not name names...for that whole tapioca reason. lol.I do have a heart rate monitor. I hardly use it. I guess i should.
haha. Tom you DO know your quotations
I do have a heart rate monitor. I hardly use it. I guess i should.
And I know why too - it's a pain to spell his name lol.
And yeah - it will help keep you honest and on track as to how hard you're working.
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haha yeah, did you have to look that up to get it right?!
I did NOTHIN today and I'm proud of it. I was going to do weights but I did some planks and push ups at home and then went to coach. I figured my body needed the rest. I'm not sore, tired or ANYthing after yesterday! I've been paying close attention to my pre/during and post workout/race nutrition and its made a WORLD of difference.
I'm down 2 pounds and close to the 120-somethings again. course after all the birthday parties we'll be attending this weekend...I may be singing a different tune come Monday
I did NOTHIN today and I'm proud of it.
I was going to do weights but I did some planks and push ups at home and then went to coach. I figured my body needed the rest. I'm not sore, tired or ANYthing after yesterday! I've been paying close attention to my pre/during and post workout/race nutrition and its made a WORLD of difference.I'm down 2 pounds and close to the 120-somethings again.
course after all the birthday parties we'll be attending this weekend...I may be singing a different tune come Monday Actually no - pulled it out of my very own head, though I did type out a couple of variations before I hit on the right one. His connection to Richard Strauss' tone poem Also Sprach Zarathustra makes him notable on that alone. (You've heard it - at least the opening, but it's so much more than that... The famous part is about 2 minutes out of a 20 minute work)
So what exactly are you doing nutrition-wise and what's the reasoning behind it?
So what exactly are you doing nutrition-wise and what's the reasoning behind it?
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Well I'm impressed your knowledge of all that stuff.
I ended up going to the gym in the evening yesterday with my whole fam. I didn't feel like doing much so I shot for a goal of under 15 min for 2 miles. I did that and then just a few arm weights. I did core at home.
My nutrition is the same as I was doing before, following the paleo diet for athletes by Cordain and Joe Friel. Cordain wrote the book for non athletes first. I agreed with some things and didn't with other things...but when the one for athletes came out I felt it had more credibility to it being that Friel is a USA Triathlon and cycling elite coach. Hes tried this approach with thousands of athletes with amazing success in their abilities.
Its not anything really new. Its basically allowing 2 hour window before exercise and eating 400-600 calories for breakfast (I do closer to 400), breakfast is low fiber and low GI carbs with lean protein such as egg whites, protein powder etc. Shakes are OK and I rely on them often. The lower GI food paired with protein my stomach has time to digest it slowly (the protein slows the release of insulin) to replenish glycogen stores from the overnights fast. During a workout I make a drink thats 4:1 ratio of carbs to protein. Accelerade has been my drink of choice because I don't have to add any protein to it, it has it in it, and the taste isn't bad. I also hydrate 4oz of water every 10 min I'm working out. In a spin class, this is key, I sweat so much. Replacing glycogen as it is used up reduces fatigue and spares muscle in a hard workout. Keepying hydrated does the same thing.
30 min post workout I have a premixed "smoothie" (its melted) that has 12 oz oj, 2-2.5T protein and sometimes I add glucose or fruit if its been a heavy day. I do the smoothie within 30 min because its the most optimal time the body will recieve and store carbs. Doing it right away keeps the glycogen stores stocked and the body able to recover quickly for the next workout. Beyond that my first meal is lean protein with small amt of fibrous veggie and a serving or 2 of complex carbs. I normally do brown rice but last week I did sweet potato and it was SOOO good. As the day goes on I taper the starchy carbs and increase veggies.
anyway, its been working great. I have no idea where my cals are, but it seems when I don't focus on them so much and keep my nutrition well rounded and just do what I know I should it all works out better, less of a headache too
I ended up going to the gym in the evening yesterday with my whole fam. I didn't feel like doing much so I shot for a goal of under 15 min for 2 miles. I did that and then just a few arm weights. I did core at home.
My nutrition is the same as I was doing before, following the paleo diet for athletes by Cordain and Joe Friel. Cordain wrote the book for non athletes first. I agreed with some things and didn't with other things...but when the one for athletes came out I felt it had more credibility to it being that Friel is a USA Triathlon and cycling elite coach. Hes tried this approach with thousands of athletes with amazing success in their abilities.
Its not anything really new. Its basically allowing 2 hour window before exercise and eating 400-600 calories for breakfast (I do closer to 400), breakfast is low fiber and low GI carbs with lean protein such as egg whites, protein powder etc. Shakes are OK and I rely on them often. The lower GI food paired with protein my stomach has time to digest it slowly (the protein slows the release of insulin) to replenish glycogen stores from the overnights fast. During a workout I make a drink thats 4:1 ratio of carbs to protein. Accelerade has been my drink of choice because I don't have to add any protein to it, it has it in it, and the taste isn't bad. I also hydrate 4oz of water every 10 min I'm working out. In a spin class, this is key, I sweat so much. Replacing glycogen as it is used up reduces fatigue and spares muscle in a hard workout. Keepying hydrated does the same thing.
30 min post workout I have a premixed "smoothie" (its melted) that has 12 oz oj, 2-2.5T protein and sometimes I add glucose or fruit if its been a heavy day. I do the smoothie within 30 min because its the most optimal time the body will recieve and store carbs. Doing it right away keeps the glycogen stores stocked and the body able to recover quickly for the next workout. Beyond that my first meal is lean protein with small amt of fibrous veggie and a serving or 2 of complex carbs. I normally do brown rice but last week I did sweet potato and it was SOOO good. As the day goes on I taper the starchy carbs and increase veggies.
anyway, its been working great. I have no idea where my cals are, but it seems when I don't focus on them so much and keep my nutrition well rounded and just do what I know I should it all works out better, less of a headache too
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Wow, had a horrible weekend but I'm glad tomorrow is Monday (I can't believe I'm saying that.) I wasn't prepared today with a plan to avoid sabotoge and ended up eating some party food (dtr's bday), but, whatever-it wasn't overboard, just not planned. Still feel icky from it.
I'd like to get back to where I was in eating really clean. I still allow for little planned things that actually are there to keep me on track but its so easy to turn those into a little more...and a little more..until you find yourself way off course. Maybe I just feel a little out of control cause I don't know where I've been in my calories. yeah, maybe thats it...cause truly I haven't really been eating BAD, just unorganized...and I'm a very organized person
I had planned on working out early tomorrow...but I cannot find my keys. I've been looking all day so I'll probably end up just going when my husband goes, to spin at the usual time ...which I'm getting bored of. I miss getting out on my bike, there's just never time lately. I also miss running after I spin but now I coach. whaaaahh does anyone want to join this pity party I've got going on tonight? I think I'm PMS...carry on...
I'd like to get back to where I was in eating really clean. I still allow for little planned things that actually are there to keep me on track but its so easy to turn those into a little more...and a little more..until you find yourself way off course. Maybe I just feel a little out of control cause I don't know where I've been in my calories. yeah, maybe thats it...cause truly I haven't really been eating BAD, just unorganized...and I'm a very organized person
I had planned on working out early tomorrow...but I cannot find my keys. I've been looking all day
so I'll probably end up just going when my husband goes, to spin at the usual time ...which I'm getting bored of. I miss getting out on my bike, there's just never time lately. I also miss running after I spin but now I coach. whaaaahh does anyone want to join this pity party I've got going on tonight? I think I'm PMS...carry on...Well, considering the way you normally eat and train I'd say you earned a weekend off. Don't go spoiling it now by second-guessing yourself. The fact that you feel out of control I think isn't because of the calories, since you don't normally count calories anyhow, but rather the break from your regular habits. The fact that these good regular habits are so strongly ingrained says that you're right where you should be, and a weekend off won't throw you off track. You'll feel much better once you get back to your regular eating schedule, I'd about guarantee it.
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Eating better today, not CLEAN, but better Post party goodies..they'll getcha
Did spinning for an hour...it just doesn't feel as hard as it used to and I don't feel like I get enough of a workout, even if I bump up my intensity. I don't know what the difference is. Anyway, then I had to coach.
I was going to go back to run...but the day got away from me. maybe tomorrow
Post party goodies..they'll getcha Did spinning for an hour...it just doesn't feel as hard as it used to and I don't feel like I get enough of a workout, even if I bump up my intensity. I don't know what the difference is. Anyway, then I had to coach.
I was going to go back to run...but the day got away from me. maybe tomorrow
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Had a busy morning at my kids' school. Three days and they are officially 1st and 3rd graders. Its scary...and sad I have one more year with the little one at home.
Got to the gym right before dinner but was in a rush so I did 7 mile run in an hour and 2 machines for weights. I've been lacking BIG time on the weights. I wouldn't care so much (I tend to pack the muscle easily) but when I stop my routine for any length of time I feel much weaker in the water. I NEED that to be a strong leg of my race for me so I am a little anxious about weights. I was pretty happy about the 7 miles though held at 8:30/mi pace.
Having trouble staying on track with my diet. The junk is still in great moderation but it bothers me that it sometimes substitutes for the good stuff. I can tell I'm a bit out of balance-I'm a lot more tired in my day lately.
Its really hard with all the birthday and school parties lately.
I have one more year with the little one at home.Got to the gym right before dinner but was in a rush so I did 7 mile run in an hour and 2 machines for weights. I've been lacking BIG time on the weights. I wouldn't care so much (I tend to pack the muscle easily) but when I stop my routine for any length of time I feel much weaker in the water. I NEED that to be a strong leg of my race for me so I am a little anxious about weights. I was pretty happy about the 7 miles though held at 8:30/mi pace.
Having trouble staying on track with my diet. The junk is still in great moderation but it bothers me that it sometimes substitutes for the good stuff. I can tell I'm a bit out of balance-I'm a lot more tired in my day lately.
Its really hard with all the birthday and school parties lately.
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Summer is quickly approaching. It was 96 degrees here today blah. At least we don't have the humidity!
I was pretty wiped from last nights run, but then I didn't stretch or do my normal post workout routine either. Today I skipped spin for the pool. Did 3000 yds there and felt pretty good. Coached a good workout. They were all mad at me. I pushed em.
Tomorrow I go out to the site of the race with some friends and do some hill repeats on the ride course, part of the trail run and if I have time I'll get in the lake just to see how freezing it is. I won't have my wetsuit this time around.
blah. At least we don't have the humidity!I was pretty wiped from last nights run, but then I didn't stretch or do my normal post workout routine either. Today I skipped spin for the pool. Did 3000 yds there and felt pretty good. Coached a good workout. They were all mad at me. I pushed em.
Tomorrow I go out to the site of the race with some friends and do some hill repeats on the ride course, part of the trail run and if I have time I'll get in the lake just to see how freezing it is. I won't have my wetsuit this time around.
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Had a great morning. We did hill repeats inside the marina which totaled about 15 quality miles. I was going nearly 30mph on a gradual downhill and 18 mph uphill. Then we went into a trail run which was actually pretty fun and I found pretty easy. We only did 4 miles but it was perfect. The rocks and hills were distracting from the heat and length of the run. Lastly I took a dip in the lake to see about the wetsuit issue. I won't need one, its fine.
It was very hot out there, staying hydrated will be my biggest challenge on a course like that. Not one speck of shade. One more really hard week and then I'll taper for the race. I feel pretty confident.
It was very hot out there, staying hydrated will be my biggest challenge on a course like that. Not one speck of shade. One more really hard week and then I'll taper for the race. I feel pretty confident.
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Didn't workout this morning. My son graduated Kindergarten. haha. love it, it was too cute. Had a huge chicken salad and french bread for lunch. Got a GREAT nap in this afternoon, totally uninterrupted and then made it to the gym for a lazy workout. I did 45 min on the eliptical and like 10 min in the pool. I didn't really want to work out, but it was good to do SOMEthing to get the blood flowing.
I cheated tonight with a huge bowl of peanut butter cup ice cream. LORDY it was good. Tomorrow is a heavy workout, it'll burn right up. I'll be breaking the ol' body down for the next 10 days and then I'll start my taper for the race.
I cheated tonight with a huge bowl of peanut butter cup ice cream. LORDY it was good. Tomorrow is a heavy workout, it'll burn right up. I'll be breaking the ol' body down for the next 10 days and then I'll start my taper for the race.
