Essential Sports Nutrition


Where'd the days go?

It was just Friday...last friday. Geezz how time flies!
I had a great time with my parents. Campy LOVES being in a house and having backyard to run around. I enjoyed eating dinner and not having to cook it and having someone to wash the dishes. Gotta love parents!
Karel had to go back last Sunday for work so he drove back down on Tues evening. It was great to see him. On wed morning Karel and I went to the Y by my parents house and it was great to get in a nice 40 min run to start the day. In the afternoon, Karel, Campy and I headed back to Jacksonville and I was super excited to see all my fishies and see Smudla. It was early to be for us and early to rise for me.
I never miss swimming unless I am traveling so there is no second guessing getting up on a Tues/Thurs at 5:15am for my 6-7:30 swim practice. This Thursday was KICK day and I have been asking for a whole practice devoted to kicking. Kicking is my weakness when it comes to my stroke.
We ended up with 3600 yards and the main set was:
3 x 200 kick (no board)
4 x 150's pull
5 x 100's on 2:00 (ouch!) w/ board
4 x 150's (100 free, 50 no free)
3 x 200's kick w/ board

After the swim I had no energy left to run or bike. So, I just went home and spent the morning sorting through my summer clothes and organizing my "winter" clothes.
At 12 I went to the Trek store to work 3 hours with Karel and he kept me busy with stuff to do. I did the invoices, I made sure all the bikes had tags on them and I put away bar tape, kids bells and some other random things. It was raining on and off all day but we had a handful of people come in the store.
After working I went home, rested for about 30 minutes and took Campy on a walk. We visited Karel and had a nice long walk. After the walk, it was a quick transition to get ready and when Karel came home at 5:30 (the store closed early) we headed to the beach for the Trek/American Bicycle Company holiday work party/dinner.
We went to TacuLu and as the name implies, it was a Mexican restaurant. There is a big group of us and we were all treated by Jeff. I had a great salad called the Grape salsa salad. It was a bed of greens covered in Grape and Almond salsa (with real grapes and almonds). It was also really hot and spicy..I loved it!
This morning I went to the gym and had a good 8 mile run. Karel met me on the treadmills and we ran my last 10 minutes together (well, on different treadmills).
After the run we did some plyometrics on the Bosu. It's been a long time since we did our plyos and we worked really hard at the gym. Then I took a trip to Wal-Mart for our weekly Grocery run and by 9am I was work on an article for the Ironman Passport newsletter.
Well, after writing all that I can see why the days went by so fast.
I hope everyone has a great weekend and don't forget to the watch the NBC airing of the Ironman World Championships on NBC at 2:30-4 (EST).



What a tiring past few days. I am finishing up in my microbiology class and I have an online final to take before wed. Karel and I went to my parents house on Fri evening so that we could attend the Gearlink Cycling team, Holiday party, which was on Sat. The party was awesome and it was so great to be around all our close friends. We haven't them since our wedding so it was nice to catch up. Plus, as a married couple, Karel and I can know get great advice from all our "older" friends (I am one of the youngest on the Gearlink team).
Because I knew I would be doing a bit of cycling this past weekend, I had to think ahead with my workouts. Thursday morning I did my normal morning swim and it was tough. However, I had one of my best workouts in the pool and that was great because the past few weeks of swim workouts have been kinda crappy for me. The main set was 4 x 100's, 3 x 100's, 2 x 100's, 1 x 100's and you get faster with each set. I started out at 1:30 and I thought that I picked a good cycle but then when I got to the 3 x 100's on 1:25, I was feeling the burn. The 2 x 100's were fast on 1:20 but i made them. However, I didn't make the last 100 on 1:15. I think I came in on 1:18.
After the swim I dried myself off, dried my hair, changed clothes and headed home. I put on my cycling gear and headed on my bike with Karel and Jeff. I only joined them for 15 miles and I ended up getting in a good 27 mile ride. I was tired after I got home.
Because I wanted to ride on sat I did my normal saturday morning long run on Friday. It was kinda weird heading out for a long run with lots of cars on the road but I went to my favorite roads to run and look at nice houses. The roads I run on are the same as the Jacksonville marathon (12/21!) so it is nice to have those roads covered in my training runs.
I had my radio to entertain me but I went for my first REAL long run. 2 hours and 18 minutes. I was surprised that I felt ok for the run. No bonking, no brain fatigue and no cramps. My legs did feel really tired around 1:30 and I wanted to take my 30 min short cut home. However, I kept going and stayed focused.
The rest of Friday was really tiring for me. I had to pack, clean our place, get the car ready and of course, take Campy to the park to play with Annabell. Lenore and I took them first to PetSmart to walk around and then we went to the baseball field. They had so much fun running after each other. It was just too cute to see them tire themselves out.
Karel and I headed out at 7pm and after 4 hours in the car, we arrived at my parents.
Sat morning we were a bit rushed as we were riding to the CVS for the Gearlink ride. I thought it would take us an hour to get there from my parents but with Karel pulling me at a fast 21 mph in the wind, we made it in 1 hour and 1 minute. I was more than warmed up after a quick 20 miles.
The 50 mile ride was great and I was so happy to ride with the Gearlinkers. They are so organized and smart when they ride and of course, we have a lot of fun talking to each other. It was a recovery week for them so I could actually talk to people and not have to suffer and hope for red lights after being dropped. There was no getting dropped for me.
Saturday evening was the Gearlink party and after another late night, Sunday morning came quickly. Karel headed off to San Antonio (florida) for his favorite hill ride (he misses that ride so much!). I went out by myself for a 3 hour ride but after realizing that I would get head wind (and mean HEAD WIND!!!) all the way home, I barely made it home in one piece with 40 miles. I averaged 13 mph for about 15 miles on the way home and I felt like I was climbing mountains. That's ok, you can't beat the wind and it will just make you stronger.
After the ride yesterday I was pretty toasted. I thought about swimming this morning but instead I stayed in bed and told my mom I would do Yoga with her at 11.
I don't think I have stretched since April. Yes, I know it is horrible and I'm sure I'm not the only one. I was SO tight when the class started and the class started really slow. I wanted to just walk out after the first 20 minutes. I was so bored and just watching the clock. That is just me and my go-go-go personality. But, at around 30 minutes the class became a lot more challenging. I couldn't believe how tight I was and how good it felt to stretch. Especially my tight, tight, tight hip flexers. When I left the class I felt so relaxed and clean. It was a great feeling.
I really advise everyone to keep up with stretching. Your muscles work according to your range of motion and if your muscles are tight, you don't allow the muscles to move properly. That is advise to myself and I think Karel and I will start stretching more.