Sparrows Experiment

ah thanks guys. I really think it was a mix of dehydration and some fatigue. Its so hot here and I do very poorly in the heat. I really have to keep on top of it. I'm doing fine now and making sure to reach nearly a gallon of water each day, which, in the heat, itsn't very hard to do!

I met a friend at the track and did a 10K. NO music. SO boring, OMG, but after a moderate mile when I looked at my watch and saw 7:55 I was stoked. Its so hard to tell how fast you're really going on a tread. The numbers can tell you one thing but you don't relaly know what you can do until you get out in the open just you and the unmoving ground. SO anyway, I held that pace pretty consistantly for the 6 miles and ended up with 48:40 for the 10K which was 8:05 min miles even with a water break and a stop to help one of my kiddos. I think I could have held that pace up to about 8-9 miles but doing a whole half would be out of the question. My goal is to keep that pace and be able to do it the duration of the half marathon. I don't think thats too far out of reach. Last year my average speed for the half was 8:28. I KNOW I could do that right now.

I hoped to swim after I coached right after that run, but my kids were kinda done with the whole thing :) so maybe later when I do lessons I can squeeze in a short swim. I'm pretty proud of the run though and if thats all I do today, it would be fine. I'm down to 131 :D
 
Are you getting enough electrolytes. You work out hard and water isn't necessarily enough. Depleted electrolytes will make you sick even while drinking enough water. Just checking up on you, chances are you have found away to replace them ;-) It is so hot today I am breaking a sweat typing lol. My AC unit decided to stop working :-(
 
I love how most people when they meet up with a friend they go hang out. But you go and do a 10k :p

pounding the pavement>treadmill

sparrow>machine
 
missyv said:
Are you getting enough electrolytes. You work out hard and water isn't necessarily enough. Depleted electrolytes will make you sick even while drinking enough water. Just checking up on you, chances are you have found away to replace them ;-) It is so hot today I am breaking a sweat typing lol. My AC unit decided to stop working :-(
Click to expand...

yeah missy you make a good point. I normally drink Accelerade when I workout really hard or afterwards at least but I've not been doing it lately. Theres something about drinking something sweet when you're on the verge of puking! Sometimes I also eat "Gu" gel while on a run or bike (like I wanted to today but didn't want to stop cause it was in my bag) followed by some swigs of water. Gu is great, pretty tasty (the chocolate one tastes like hot fudge!) and goes down FAST without filling up your gut. Anyway, these are things I've neglected since its been hot (probably when I most need it), because the thought of it sounds awful. I should really make more of a point though, thanks!
 
Got that swim in yesterday. did 2500 yds mostly of pace and drill work. I never slow down enough to do the drills I actually teach everyone! It was nice. I had forgotten that I ran in the morning and spent a good 10 min in the pool wondering why I was so tired! hahaha. goofy. Today tri class was rough. My legs were pretty tired. I drank accelerade through 45 min of spin which did WONDERS. That stuff is magic! I kept it heavy and strong, but the run afterwards was pretty ugly. Lots of sprinting and lots of hills. Then core. I'm wiped out. tomorrow I'll either take the day off or swim. My hubby comes home in 2 days YIPPEE!!
 
Saturday I ran outside for 4 miles, Sunday I did weights and 30 min eliptical. Both days were supposed "days off" but I used them as "active rest" days instead.

I've been eating really clean, even through the weekend (UNUSUAL!) but I'm up 2 pounds this week :mad: Not sure what thats about but it ticked me off. I did do weights 3 times this week...which is relatively new since I took quite a few weeks off so possibly its water weight associated with sore muscles.
I have found something very strange that is a definite trend-the cleaner I eat-the more I hold my weight or even gain. Allowing a little "junk" in my diet actually makes the numbers go down. It doesn't make sense.
Today will be an hour spin workout and later tonight I hope to get in a run outside.
 
I'd hazard a guess you're building muscle since I'd think it'd be easier to do so with a clean diet. That or maybe one of the supplements (Accelerade?) is doing something to your system. Still, it's only one measurement, which in and of itself doesn't give you the full picture - what's your BF% now?
 
my bf is 16.1% with calipers and 15.8 with the bioimpedance machine. I don't do accelerade that much actually. If I do it at all its immediately after a hard workout. If I feel a workout wasn't "worthy" of it, I won't do it. Otherwise I am a fairly low carb athlete. I just do better that way. I actually perform better lower carb. I guess its the clean eating thing. Although I always assumed the cleaner you ate when you workout, the more you'll lose weight. When in fact its the opposite and its really that you lose body fat...and might gain weight if you don't have much body fat. However, I don't really classify 16% as "not much body fat". I think thats pretty average for a female athlete. oh well, it could really be anything. I just hope its not a trend
 
without going thru and reading the whole thing thread (you have a wonderful diary here) maybe it is just timing of weighing yourself. I am much heavier as a male, but I can get a 5 lbs differential in the timing of stepping on the scale.

probably an elemntary comment,
FF
 
yeah its not THAT big of a deal. I'd just been so committed this week I expected a different result! But, its true I haven't done weights in a while, and this sort of thing tends to happen when I'm royally sore. My husband was away all week and when he came home he told me I looked "tiny". So either he had major dimentia from being away too long, or it really is a built muscle, loss of fat thing. :)

Today was a great workout in spin. I had so much energy and even though my legs felt thrashed from weights they felt very strong and responsive. I pushed it big time, and had a small lake below me to prove it!
I tried accelerade GEL today after my workout. I tend to bounce back really quickly after hard workouts when I have some significant post workout carbs. I normally eat "gu" but this stuff wasn't half bad! I think I prefer it actually. I love my new protein shake "syntha-6", tastes just like ice cream, but I feel like I've been relying on it a little too much lately. I don't know if that could contribute to the gain, my macronutrients are still within my limits, but I have been fairly heavy (so to speak!) with the shakes, because I've been so busy, and its been so hot here.
Yesterday I bought artichokes the size of large grapefruits! I LOVE ARTICHOKE! I was beyond thrilled. So that will be part of my dinner tonight.
No more activity for today, I need to recoupe these legs. Tri class promises to be pretty challenging tomorrow and I'd like to really push it again. The tri is in less than 2 weeks! Yippee! I still haven't decided if I'll do the sprint distance or the olympic, only because of the heat. I'm pretty confident I'd place if I did the sprint, but thats not a good enough reason ;) We'll see...
 
Great day...

I woke up royally sore. I guess the weights hit 48 hours after doing them, compounded with an intense spin yesterday. I hesitated a moment about going to the gym but I knew today would be a good tri class. We only did 30 min of spin before transitioning quickly to a run but they were the most intense 30 min of spin I've ever done. Big hills and sprints up those big hills, in the saddle...it was enough to kill ya. I was glad to get out of there and head for the run. Run was 40 min and alternated between 10K pace and 5K pace, hill repeats and then sprint up hills. It was VERY difficult but I kept my 10K pace at 8 min pace, my 5K pace at 7:15 pace and my sprints were sub-6 minutes even UP the hills! I felt extremely strong and didn't tire beyond my initial morning soreness. I sometimes actually feel like being sore helps me have good workouts. Don't ask me to explain, its weird..but I do notice every time I'm really sore I have a great workout.
After the run we did more sprints outside with alternating buddies. My goal was to beat each buddy I had..and I did! Then we did core stuff. My abs are sore too...I didn't know that till I started doing core stuff with them.
All in all an amazing workout. course I feel like a train wreck NOW but it was worth it!
 
Spinning is an awesome, amazingly wiping workout, for sure. Good job!
We had only one fourth of July spin class this morning. I canceled my Masters Swim class this morning due to the holiday, so I was able to go. It was an hour and a half and man, that extra half hour really made a difference. I felt like it was HIIT-type intensity almost the entire 90 minutes. tons of high end intervals..but maybe it was just me turning it into a HIIT workout. ha. I just realized I'm going to be spinning 5 days this week and I haven't hit the pool in a really long time! whoops. My legs feel great though, very strong..hopefully that will translate into a better run for the tri. I did just a few weights I could squeeze in after the spinning today. I was STARVING after that workout but I had a healthy lunch with a small amt of "off plan" food ;) That'll be saved for later...I'll try to keep the damage to a minimum!
 
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