This morning while I was weight training and then swimming at the Brooks YMCA, I couldn't help but think how strong and healthy I feel. A bit sore and tired but nothing worth worrying about as I am always focusing on the small components of the bigger picture.
At the age of 29, I feel better now than ever before. Always focusing on what I can do today in order to make for a better tomorrow, I believe my journey with food, exercise/fitness and goal setting has allowed me to improve my quality of life.
Karel often tells me that he doesn't feel his age. With a very competitive drive and the energy of a teenager, I often wonder if Karel is really 35 years of age!
In the November issue of Tufts University Health & Nutrition Letter Vol. 29, Number 9, there were two excellent articles explaining the benefits of consuming a more plant based diet. You will never hear me tell a person that he/she must stop eating meat in order to live a more healthful life. Despite the large amount of research demonstrating the benefits of consuming a vegetarian diet, the focus is not on what you can't eat but rather what you CAN eat.
Over the past decade, there has been a large emphasis on processed foods geared for weight loss or weight control. Thus, resulting in little emphasis on (or cravings for) fruits, veggies, whole grains, healthy fats and quality protein. In other words "pre-packaged" processed, calorie controlled snacks, foods and meals have taken precedent over wholesome and natural foods that the body actually knows what to do with when consumed.
So as you approach the new year and open your ears to the latest diet fads, trends and products to help you "quickly drop and shed those unwanted pounds", I ask you to de-consider a lunch of a Special K bar and Special K Protein drink, a breakfast of egg whites and hot sauce, a 100-calorie granola bar for a snack or a dinner of steamed broccoli and spray butter and open your mind (and mouth) to consuming real foods.
Rather than focusing on the calories, focus on the foods that you are emphasizing in your diet in order to help reduce risk for disease, improve performance/fitness and improve your relationship with food.
According to Tufts (Nov 2011 issue), too much meat or too little fiber in the diet have been shown to contribute to diverticular disease (painful inflammation of abnormal pouches in your intestines). In a recent study quoted in the newsletter, vegetarians were 31% less likely than meat-eaters to develop the disease and less likely to develop the disease and less likely to be admitted to the hospital or die from the condition. "While not calling for a wholesale conversion to vegetarianism, Crowe and colleagues concluded that their findings "lend support to public health recommendations that encourage the consumption of foods high in fiber such as whole meal breads, whole grain cereals, fruits and veggies." "
According to the article, consuming lots of vegetables and fiber helps hold on to water and prevent constipation. Crowe and colleagues suggested that by speeding passage of food through the gastrointestinal system, these foods could reduce internal pressure in the intestines, reducing the risk of forming pouches or bulges (diverticula) in weakened intestinal walls. Eating lots of meat, the researchers added, might also alter the metabolism of colon bacteria in a way that weakens the intestinal walls.
In a separate article (same newsletter), substituting nuts, whole grains or low-fat dairy such as yogurt for one daily serving of meat can reduce your risk of type 2 diabetes by 16%-35%, according to the largest and most comprehensive study to date of meat eating and diabetes risk. On the other hand, the study reports that eating just four ounces of red meat daily boosts your risk of developing diabetes by 19%. Processed meat was linked even more strongly to added risk, with a daily serving of two ounces - about one hot dog or sausage, or two strips of bacon - associated with a 51% greater likelihood of diabetes.
Because the diet is a very personal and individual component of a large scale equation, it doesn't take a lot to start changing habits overnight. However, if you feel you have clinical concerns relating to the diet, I highly recommend seeing a trained professional, such as your physician and a Registered Dietitian to diagnose, treat or assess medical conditions. Unbeknown to many, according to state law, only a medical doctor or registered dietitian may treat medical conditions through the diet....however Registered Dietitians have the proper education, which is solely dedicated to evidenced based practice. So, if you continue to read facebook posts, blogs or articles from authors other than those who are legally qualified to provide nutritional advice, and are encouraging you to give up x-food or to stay away from x-food because it will "cause cancer" (as an example), consider a more balanced approach to eating by working with a trained professional who will help you meet your personal needs and goals.
In other news.....
Today left to donate before Karel shaves off his 'stache!!! I am so proud of Karel for wanting to raise money for a wonderful cause...rather than just growing a stache because it is MOVEMBER. Karel has raised over $500 and would love to get to $600 by the end of today. If you can spare a few $$ (even just $5!), please
Donate here!
ALL proceeds support prostate cancer and other male cancer initiatives.
*Feel free to check out the page to see the progress of Karel's 'stache!
Registered Dietitian.....M.S. in Exercise Physiology...Vegetarian...Writer...Speaker...5x Ironman finisher.....2011-2012 Recognized Young Dietitian of the Year...Doggy-mommy...Wife to an amazing Czech cyclist turned triathlete...2x Ironman World Championship finisher...USAT level-1 coach...Oakley women, Brooks Running ID, 110% Play Harder and Hammer Nutrition Brand Ambassador.
11/29/11
Strawberry whole wheat pancakes
With cooler temps, interval runs, fun times at master swim and longer miles on the bike, it was about time that I welcomed a new pancake recipe/creation. It's been a while since I made pancakes and after 93 miles on the bike Sunday, with Karel and dozens of other cyclists for the Penny Farm LSD ride (..will explain in a later blog), Karel had the look of "I NEED Pancakes!".
When it comes to pancakes, it's easy to overdo it on calories..especially if they come from a restaurant like IHOP or Denny's.
For example, 4 Harvest grain n' nut pancakes at IHOP have 920 calories, 49g fat, 11g sat fat, 125mg cholesterol, 1810mg sodium, 95g carb, 10g fiber, 22g sugar and 25g protein. Even if you only have 1 pancake, calories still come to 230, 13g fat and around 450 mg of sodium.
It is likely that you are either in the beginning part of your recovery season or you are starting your base training for the upcoming tri season. Or, perhaps you are currently training for a late winter/early spring running race. Regardless of what you are training for or if you are just working out for fitness, there is no reason to avoid pancakes, so long as you eat them on occasion and with balance in mind.
My suggestion is to use a smaller plate when serving pancakes. Use an alternative to syrup (sugar-free or regular) such as yogurt (greek or plain) with your choice of fresh fruit. Avoid the tendency to feel unsatisfied with only 1-2 pancakes by making protein fill half your plate. For example, 3 egg whites + 1 whole egg make for a quick egg scramble. Depending on your tendency to gravitate toward carbs-only on the weekend, you may want to opt for spinach and tomatoes in your egg scramble to help meet your daily veg recommendations for the day. I personally have no trouble eating a beautiful salad for dinner on the weekend so for this meal I opted for fruit and protein w/ my pancakes.
Also, in order to prevent overeating and to aid in a quick recovery after the workout, don't forget about your immediate recovery protein drink. Do not fear that the extra calories from protein will put you over in terms of "adding calories" after you just worked out. The protein will help you from overeating later in the day as well as control cravings..but most of all, you will increase your chance of experiencing performance gains, after your workout is complete (since that is where the real gains in fitness occur...so long as proper recovery is prioritized).
Depending on the workout duration and intensity, options include 1 scoop whey protein in water, 1/2 scoop whey protein in 1/2 cup milk (add a little water to help with stirring), 1 scoop whey + ice and yogurt and fruit (smoothie) or 8 ounces non fat milk. If on the run, 1 scoop Recoverite from Hammer mixed with water.
Strawberry whole wheat pancakes
1 cup whole wheat flour
1 tablespoon brown sugar
1/2 tablespoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/8 teaspoon salt
1/2 cup non fat plain yogurt
1/2 cup nonfat milk
1 tablespoon olive oil
1 large egg
8-10 frozen (slightly defrosted for 1 minute or until soft enough to cut into quarters) strawberries
Directions
1. In a small bowl, whisk together dry ingredients and set aside.
2. In separate bowl, whisk together milk, yogurt, oil and eggs. Add dry ingredients and mix until just moistened. Add a little water if needed to avoid lumps.
3. On a non-stick pan, sprayed with a little non-stick spray, ladle around 1/4 cup pancake batter onto pan.
4. Cook until pancake surface begins to bubble, about 1 - 2 minutes. Flip and cook 1 - 2 minutes more.
*Topping - leftover homemade cranberry "jam".
1/2 cup sugar + 1 bag Ocean Spray cranberries - cook according to package on cranberries.
Nutrition facts per pancake (without cranberry topping)
Per 2 ounces (about 1/4 cup)
71 calories
2.4g fat
2g protein
27mg cholesterol
1.4g fiber
3.5g sugar
When it comes to pancakes, it's easy to overdo it on calories..especially if they come from a restaurant like IHOP or Denny's.
For example, 4 Harvest grain n' nut pancakes at IHOP have 920 calories, 49g fat, 11g sat fat, 125mg cholesterol, 1810mg sodium, 95g carb, 10g fiber, 22g sugar and 25g protein. Even if you only have 1 pancake, calories still come to 230, 13g fat and around 450 mg of sodium.
It is likely that you are either in the beginning part of your recovery season or you are starting your base training for the upcoming tri season. Or, perhaps you are currently training for a late winter/early spring running race. Regardless of what you are training for or if you are just working out for fitness, there is no reason to avoid pancakes, so long as you eat them on occasion and with balance in mind.
My suggestion is to use a smaller plate when serving pancakes. Use an alternative to syrup (sugar-free or regular) such as yogurt (greek or plain) with your choice of fresh fruit. Avoid the tendency to feel unsatisfied with only 1-2 pancakes by making protein fill half your plate. For example, 3 egg whites + 1 whole egg make for a quick egg scramble. Depending on your tendency to gravitate toward carbs-only on the weekend, you may want to opt for spinach and tomatoes in your egg scramble to help meet your daily veg recommendations for the day. I personally have no trouble eating a beautiful salad for dinner on the weekend so for this meal I opted for fruit and protein w/ my pancakes.
Also, in order to prevent overeating and to aid in a quick recovery after the workout, don't forget about your immediate recovery protein drink. Do not fear that the extra calories from protein will put you over in terms of "adding calories" after you just worked out. The protein will help you from overeating later in the day as well as control cravings..but most of all, you will increase your chance of experiencing performance gains, after your workout is complete (since that is where the real gains in fitness occur...so long as proper recovery is prioritized).
Depending on the workout duration and intensity, options include 1 scoop whey protein in water, 1/2 scoop whey protein in 1/2 cup milk (add a little water to help with stirring), 1 scoop whey + ice and yogurt and fruit (smoothie) or 8 ounces non fat milk. If on the run, 1 scoop Recoverite from Hammer mixed with water.
Strawberry whole wheat pancakes
1 cup whole wheat flour
1 tablespoon brown sugar
1/2 tablespoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/8 teaspoon salt
1/2 cup non fat plain yogurt
1/2 cup nonfat milk
1 tablespoon olive oil
1 large egg
8-10 frozen (slightly defrosted for 1 minute or until soft enough to cut into quarters) strawberries
Directions
1. In a small bowl, whisk together dry ingredients and set aside.
2. In separate bowl, whisk together milk, yogurt, oil and eggs. Add dry ingredients and mix until just moistened. Add a little water if needed to avoid lumps.
3. On a non-stick pan, sprayed with a little non-stick spray, ladle around 1/4 cup pancake batter onto pan.
4. Cook until pancake surface begins to bubble, about 1 - 2 minutes. Flip and cook 1 - 2 minutes more.
*Topping - leftover homemade cranberry "jam".
1/2 cup sugar + 1 bag Ocean Spray cranberries - cook according to package on cranberries.
Nutrition facts per pancake (without cranberry topping)
Per 2 ounces (about 1/4 cup)
71 calories
2.4g fat
2g protein
27mg cholesterol
1.4g fiber
3.5g sugar
11/28/11
Monday Product Review
Saucony Protection Glove
On the morning of the Subaru Half Marathon , Karel and I warmed up around 6:15am. It was a little cool out but nothing that we couldn't tolerate in our race-day clothing. However, I wanted to be sure that our short warm-up, literally warmed up our body so we both warmed up in our new Saucony Protection Gloves . I have the pink ones and Karel has orange.
These gloves are light to wear but do the job of keeping your hands warm when running.
Now, these aren't any ordinary running gloves. The gloves come with a Rechargeable USB_LED light that holds 2 hours of charge. The light is amazing and works great for trying to avoid those cracks and bumps on a dark road. The glove also has a plush cloth wipe as well as reflective detail for walking/running at night. Lastly, each pair of glove comes with magnetic fasteners so you don't have to worry about losing one of them. The gloves are 100% Polyester and the liner is 92% Polyester and 8% spandex.
Although we don't get snow here in Florida, we do get some chilly mornings for running. I highly recommend these gloves for runners everywhere, due to all of the great features that Saucony provides in this protective glove.
ROAD ID
I have talked about Road ID in the past but I wanted to share with you some discounts as today is the last day to receive 20% off your purchase at Road ID!!!
Enter the following codes depending on when you order:
20% off through 11/28 - pcSanta220
15% off 11/29-12/6 - pcSanta215
10% off 12/7-12/25 - pcSanta210
I just ordered Karel and myself the Road ID Elite (pink for me, yellow for Karel). I highly recommend adding this purchase to your wish list (for the holidays or cyber Monday). And, if you know someone in your life that is active, perhaps you can purchase an extra one to show that person that you care about him/her and his/her safety.
On the morning of the Subaru Half Marathon , Karel and I warmed up around 6:15am. It was a little cool out but nothing that we couldn't tolerate in our race-day clothing. However, I wanted to be sure that our short warm-up, literally warmed up our body so we both warmed up in our new Saucony Protection Gloves . I have the pink ones and Karel has orange.
These gloves are light to wear but do the job of keeping your hands warm when running.
Now, these aren't any ordinary running gloves. The gloves come with a Rechargeable USB_LED light that holds 2 hours of charge. The light is amazing and works great for trying to avoid those cracks and bumps on a dark road. The glove also has a plush cloth wipe as well as reflective detail for walking/running at night. Lastly, each pair of glove comes with magnetic fasteners so you don't have to worry about losing one of them. The gloves are 100% Polyester and the liner is 92% Polyester and 8% spandex.
Although we don't get snow here in Florida, we do get some chilly mornings for running. I highly recommend these gloves for runners everywhere, due to all of the great features that Saucony provides in this protective glove.
ROAD ID
I have talked about Road ID in the past but I wanted to share with you some discounts as today is the last day to receive 20% off your purchase at Road ID!!!
Enter the following codes depending on when you order:
20% off through 11/28 - pcSanta220
15% off 11/29-12/6 - pcSanta215
10% off 12/7-12/25 - pcSanta210
I just ordered Karel and myself the Road ID Elite (pink for me, yellow for Karel). I highly recommend adding this purchase to your wish list (for the holidays or cyber Monday). And, if you know someone in your life that is active, perhaps you can purchase an extra one to show that person that you care about him/her and his/her safety.
11/24/11
Subaru Half Marathon race report
"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about."
-PattiSue Plumer, U.S. Olympian
While driving back from our 100 mile bike ride at the Horrible Hundred in Clermont, Florida on Sunday, Karel told me that he was thinking about doing the 1/2 marathon on Thursday. I didn't say anything to him because I was tired from our 5 1/2 hours in the saddle and was thinking to myself "would I be able to recover in 3 days in order to race the half marathon???" After several years of being a stubborn athlete, focused on the miles, I pride myself in NOW being a SMART athlete. I do not like to make excuses when it comes to racing so I always try my hardest to think before I act so that I am being as consistent as possible with my training.
Sometimes I never know what to expect from Karel because he is super talented (both in his personal life and with sports) and he is always seeking a new adventure. But one thing we both have in common is that we love to compete. Competition allows us to focus on the quality aspect of training, for we both enjoy pushing our body to the limit with the least amount of training stress.
To prioritize sleep and to encourage the quickest recover possible, I made us of all of my go-to "things" to help me recover as quick as possible.
2 tissue rejuvinator (Hammer) a day
1 massage from Marjorie (Monday late afternoon)
Daily, low fat dairy (for protein and calcium) and whey protein
Eating balanced meals and snacks, every few hours
1 Hammer Fizz on Monday and Tuesday (Sunday 100 mile ride was SUPER hot!)
Adequate water throughout the day
Stretching
Compression socks during the day (I work at the hospital all this week, except for today)
REST!!!
I took off training on Mon and Tues so that I could sleep well and allow time before work to stretching/yoga. I was moving a bit slow in the hospital on Mon and Tues (thankfully my brain was in great shape due to the amino's in my morning whey protein drink) but by Wednesday I was feeling a bit "more normal".
With two great nights of sleep, I set my alarm for 4:40am for an early morning workout on Wednesday. I did a light 15 min strength session (circuit-style) to warm up my hips, back and legs and did a quick 3 mile run outside the YMCA. I then finished my workout with a welcomed 3000 yrd swim, and then headed to the hospital. I felt SO much better after my workout and it was nice to wake up my body after feeling almost fully recovered with 3 quality days of respecting my body.
I rarely sign up for races until the week (or day before) of the race because I do not like to feel pressure to do the race. Again, being SMART. After I finished seeing my patients on Wed, my friend Susan (from the hospital, another clinical dietitian) and I went to First Place Sports to (register) pick up our stuff for the race. I received a text from Karel around 3pm that he did the same, near the San Jose Trek Store.
Karel and I woke up at 4:50am and had a light pre-race breakfast. I had 1/4 cup cooked oats with sliced almonds and a small spoonful of PB, alongside water and coffee. Karel wasn't sure what to eat as this was his first half marathon (and longest run since his 50 minute run on Mon) so he had coffee, water, a Mix 1 and 2 fig newtons.
We both filled up a flask with about 3-4 ounces of gel (Hammer vanilla for me) mixed with water for the race. We also sipped on hammer heed w/ water prior to the race.
We arrived to the Trek store around 615am and did a quick warm-up while waiting for our friends James and Jennifer S. Around 6:45 we headed to the start (about .25 miles down the road) and gathered on the starting line with around 2000 other athletes.
It was great to see so many familiar faces and to feel alive and well at my first half marathon since last Dec. Even more so....I couldn't wait to see what Karel would do!
My current racing strategy allows me to put some change in the bank in the case that my rt leg begins to give out on me and I have to do a quick walk just to relieve the tightness. Although I have made great progress since then and have created some great habits in my training routine to allow me to race "injury free", this is all due from residual "injury" of racing injured at Kona in 2007.
My training has been great since I resumed a low-volume, high intensity running + cross training plan on Nov 5th (after a relaxing un-structured exercise routine after Kona). With a goal of sub 1:30, I knew what I needed to hold as an average pace (6:50) but I wasn't sure how the day would turn out.
I ran a bit fast for the first few miles but Karel encouraged me to just see what would happen. Hesitant at first, I feel that one of my struggles as an Ironman athlete is dealing with the "suffering" that occurs in "short" races. Although very comfortable for the first half of the race, I did experience a few down moments which I think are very normal..."I really want to quit"...when you are pushing hard.
I took a quick stretch break around mile 5 because I could feel my leg starting to get tight. By mile 7, my leg was getting really stiff so I decided to walk at the aid station. It was a quick walk but really needed. Because I am use to walking with my run training, I felt as if the walk break was just what I needed to push hard for the rest of the race.
The next 3-4 miles were tough. By mile 9 I was really struggling with my pace. It was a weird feeling because my breathing wasn't labored (as it was in the 10K 2 weeks ago) and my muscles weren't necessarily hurting. I just didn't have the next gear.
Thank goodness for my gel flask because I feel this allowed me to feel great during the entire race. I was experiencing ups and downs throughout this entire race but by mile 10, when I hear my name from an experienced runner, Dan Domingo, I started to pick up the pace. Oddly enough...guess who was running with Dan (as he was pushing his child in a baby jogger!).....
KAREL!!
Karel told me to keep up the pace and that I was looking great. I smiled at him and couldn't believe the pace that he was holding. I kinda got upset at myself for starting too fast but I truely believe that racing allows us to learn and to continually improve as athletes. For sometimes we have "that" race and other times we are just happy to be finished at the line. As long as I respect my body, I know that there will always be another race, another opportunity and another experience.
With Karel in my sight, although running away and looking super smooth and comfortable, I looked at my garmin and gave it everything I had for the last 2 miles.
Somehow, I managed to get into a groove and with 1 mile to go, I pushed and pushed as hard as I could.
With .25 miles to go, my entire body was hurting but I told myself that I did not train so hard just to finish. Although me and sprinting don't belong in the same sentence, I dug super deep and crossed the finish line in 1:31.51.
Not knowing what the day would bring, I was super happy that I set a new PR and placed 4th in my age group. It was a lot of fun feeling like a runner and running alongside some amazingly fast women!
Then I spotted Karel...waiting for me :)
Karel told me that he too sprinted the last mile and for good reason....
Karel's finishing time: 1:29.44!!!!
The funniest part about Karel's spoken race report is that when he got to mile 7, he said to himself "well, this is all unknown territory from here on out".
I am thankful for my second PR in 2 weeks as well as a body that is allowing me to challenge myself, reach new limits and to set new goals. I am thankful for the many spectators on the course who were cheering for us (and volunteering) as well as for my friends and family who inspire, encourage and believe in me. Lastly (but not least), I am thankful that I have Karel in my life. I have never asked Karel to do a triathlon or to enter a running race. I continue to fall more and more in love with Karel because we share similar lifestyles, but have different passions. I don't believe it is necessary that Karel and I do triathlons together, do cycling together or do running races together but I am forever grateful that Karel lives an active and healthy lifestyle.
When it comes to sports, it's not about setting personal bests or even trying to be the best. Toughness doesn't come from pushing through injury but rather respecting the body. Success is not about a finishing time or how much mileage is done in a week. By finding the right balance between life and training/exercise, quality of life will be improved and you will find yourself truely living life to the fullest.
Happy Thanksgiving!
My splits from the race:
13.1 miles
Time: 1:31.51
Average pace: 7:01 min/mile
Mile 1: 6:34
2: 6:27
3: 6:41
4: 6:54
5: 7:00
6: 6:57
7: 7:13
8: 6:59
9: 7:13
10: 7:16
11: 7:07
12: 7:09
13: 6:57
Thumbs up for Karel!
Typical picture pose for me :)
-PattiSue Plumer, U.S. Olympian
While driving back from our 100 mile bike ride at the Horrible Hundred in Clermont, Florida on Sunday, Karel told me that he was thinking about doing the 1/2 marathon on Thursday. I didn't say anything to him because I was tired from our 5 1/2 hours in the saddle and was thinking to myself "would I be able to recover in 3 days in order to race the half marathon???" After several years of being a stubborn athlete, focused on the miles, I pride myself in NOW being a SMART athlete. I do not like to make excuses when it comes to racing so I always try my hardest to think before I act so that I am being as consistent as possible with my training.
Sometimes I never know what to expect from Karel because he is super talented (both in his personal life and with sports) and he is always seeking a new adventure. But one thing we both have in common is that we love to compete. Competition allows us to focus on the quality aspect of training, for we both enjoy pushing our body to the limit with the least amount of training stress.
To prioritize sleep and to encourage the quickest recover possible, I made us of all of my go-to "things" to help me recover as quick as possible.
2 tissue rejuvinator (Hammer) a day
1 massage from Marjorie (Monday late afternoon)
Daily, low fat dairy (for protein and calcium) and whey protein
Eating balanced meals and snacks, every few hours
1 Hammer Fizz on Monday and Tuesday (Sunday 100 mile ride was SUPER hot!)
Adequate water throughout the day
Stretching
Compression socks during the day (I work at the hospital all this week, except for today)
REST!!!
I took off training on Mon and Tues so that I could sleep well and allow time before work to stretching/yoga. I was moving a bit slow in the hospital on Mon and Tues (thankfully my brain was in great shape due to the amino's in my morning whey protein drink) but by Wednesday I was feeling a bit "more normal".
With two great nights of sleep, I set my alarm for 4:40am for an early morning workout on Wednesday. I did a light 15 min strength session (circuit-style) to warm up my hips, back and legs and did a quick 3 mile run outside the YMCA. I then finished my workout with a welcomed 3000 yrd swim, and then headed to the hospital. I felt SO much better after my workout and it was nice to wake up my body after feeling almost fully recovered with 3 quality days of respecting my body.
I rarely sign up for races until the week (or day before) of the race because I do not like to feel pressure to do the race. Again, being SMART. After I finished seeing my patients on Wed, my friend Susan (from the hospital, another clinical dietitian) and I went to First Place Sports to (register) pick up our stuff for the race. I received a text from Karel around 3pm that he did the same, near the San Jose Trek Store.
Karel and I woke up at 4:50am and had a light pre-race breakfast. I had 1/4 cup cooked oats with sliced almonds and a small spoonful of PB, alongside water and coffee. Karel wasn't sure what to eat as this was his first half marathon (and longest run since his 50 minute run on Mon) so he had coffee, water, a Mix 1 and 2 fig newtons.
We both filled up a flask with about 3-4 ounces of gel (Hammer vanilla for me) mixed with water for the race. We also sipped on hammer heed w/ water prior to the race.
We arrived to the Trek store around 615am and did a quick warm-up while waiting for our friends James and Jennifer S. Around 6:45 we headed to the start (about .25 miles down the road) and gathered on the starting line with around 2000 other athletes.
It was great to see so many familiar faces and to feel alive and well at my first half marathon since last Dec. Even more so....I couldn't wait to see what Karel would do!
My current racing strategy allows me to put some change in the bank in the case that my rt leg begins to give out on me and I have to do a quick walk just to relieve the tightness. Although I have made great progress since then and have created some great habits in my training routine to allow me to race "injury free", this is all due from residual "injury" of racing injured at Kona in 2007.
My training has been great since I resumed a low-volume, high intensity running + cross training plan on Nov 5th (after a relaxing un-structured exercise routine after Kona). With a goal of sub 1:30, I knew what I needed to hold as an average pace (6:50) but I wasn't sure how the day would turn out.
I ran a bit fast for the first few miles but Karel encouraged me to just see what would happen. Hesitant at first, I feel that one of my struggles as an Ironman athlete is dealing with the "suffering" that occurs in "short" races. Although very comfortable for the first half of the race, I did experience a few down moments which I think are very normal..."I really want to quit"...when you are pushing hard.
I took a quick stretch break around mile 5 because I could feel my leg starting to get tight. By mile 7, my leg was getting really stiff so I decided to walk at the aid station. It was a quick walk but really needed. Because I am use to walking with my run training, I felt as if the walk break was just what I needed to push hard for the rest of the race.
The next 3-4 miles were tough. By mile 9 I was really struggling with my pace. It was a weird feeling because my breathing wasn't labored (as it was in the 10K 2 weeks ago) and my muscles weren't necessarily hurting. I just didn't have the next gear.
Thank goodness for my gel flask because I feel this allowed me to feel great during the entire race. I was experiencing ups and downs throughout this entire race but by mile 10, when I hear my name from an experienced runner, Dan Domingo, I started to pick up the pace. Oddly enough...guess who was running with Dan (as he was pushing his child in a baby jogger!).....
KAREL!!
Karel told me to keep up the pace and that I was looking great. I smiled at him and couldn't believe the pace that he was holding. I kinda got upset at myself for starting too fast but I truely believe that racing allows us to learn and to continually improve as athletes. For sometimes we have "that" race and other times we are just happy to be finished at the line. As long as I respect my body, I know that there will always be another race, another opportunity and another experience.
With Karel in my sight, although running away and looking super smooth and comfortable, I looked at my garmin and gave it everything I had for the last 2 miles.
Somehow, I managed to get into a groove and with 1 mile to go, I pushed and pushed as hard as I could.
With .25 miles to go, my entire body was hurting but I told myself that I did not train so hard just to finish. Although me and sprinting don't belong in the same sentence, I dug super deep and crossed the finish line in 1:31.51.
Not knowing what the day would bring, I was super happy that I set a new PR and placed 4th in my age group. It was a lot of fun feeling like a runner and running alongside some amazingly fast women!
Then I spotted Karel...waiting for me :)
Karel told me that he too sprinted the last mile and for good reason....
Karel's finishing time: 1:29.44!!!!
The funniest part about Karel's spoken race report is that when he got to mile 7, he said to himself "well, this is all unknown territory from here on out".
I am thankful for my second PR in 2 weeks as well as a body that is allowing me to challenge myself, reach new limits and to set new goals. I am thankful for the many spectators on the course who were cheering for us (and volunteering) as well as for my friends and family who inspire, encourage and believe in me. Lastly (but not least), I am thankful that I have Karel in my life. I have never asked Karel to do a triathlon or to enter a running race. I continue to fall more and more in love with Karel because we share similar lifestyles, but have different passions. I don't believe it is necessary that Karel and I do triathlons together, do cycling together or do running races together but I am forever grateful that Karel lives an active and healthy lifestyle.
When it comes to sports, it's not about setting personal bests or even trying to be the best. Toughness doesn't come from pushing through injury but rather respecting the body. Success is not about a finishing time or how much mileage is done in a week. By finding the right balance between life and training/exercise, quality of life will be improved and you will find yourself truely living life to the fullest.
Happy Thanksgiving!
My splits from the race:
13.1 miles
Time: 1:31.51
Average pace: 7:01 min/mile
Mile 1: 6:34
2: 6:27
3: 6:41
4: 6:54
5: 7:00
6: 6:57
7: 7:13
8: 6:59
9: 7:13
10: 7:16
11: 7:07
12: 7:09
13: 6:57
Thumbs up for Karel!
Typical picture pose for me :)
11/22/11
Healthy Thanksgiving Tips
For the first time, I am celebrating Thanksgiving with Karel as a Registered Dietitian. Therefore, it would be easy to assume that I would dedicate an entire blog or two telling everyone how to eat "healthy" on Thanksgiving.
If you have been following my blog for some time now, it is likely that you will guess what I am about to say....
"If you eat well most of the time, you don't have to worry about the rest of the time"
Although I have a few tips to help you continue with your journey of appreciating the food that you put into your body, I will ask that you do one thing for yourself on Thanksgiving and throughout this holiday season.
Focus on food vocabulary, de-emphasize calories.
It is likely that you will hear the following, either at the table, from your friends/family or in your head...
1) I shouldn't eat this, but...
2) Oh well, I already ruined my diet...
3) Ok, I guess I may as well have another because I already cheated...
4) I'm being so bad......
5) I am going to be so fat after this...
6) I am so fat, oh well...
7) I'll work it off by exercising a lot, so who cares..
8) I'll just worry about my weight when I start my diet on....
Any of these sayings sound familiar?
For me, Thanksgiving is a time to give thanks. A time to enjoy time with others and enjoy some occasional treats and foods that you typically de-emphasize in the diet. As I like to say, "what's ONE day if there are 365 days in a year?"
But for many people, ongoing habits often prevent people from enjoying the food around the holidays. I find it interesting that people will spend more time focusing on ways to create "good" healthy habits around special occasions but when it comes to the daily diet on the other days in the year, there is a common excuse of "oh well, I'll be better tomorrow". For when it is a child's birthday, a holiday or a time to celebrate a special event at a restaurant, it is almost as if some people striving for weight loss/maintenance will be so "strict" and worry about what they are putting into their body (as well as be overly concerned with body imagine) when when the opportunity to indulge without guilty feelings is present.
I may not be expressing myself properly because I am not the RD who will tell you how or what to eat. Rather, I want to inspire and motivate you to truely appreciate the food that you put into your body and to take a possible food obsession and turn it into a passion for living life to the fullest. So, if I could ask everyone to do one thing during this holiday season, I ask for you to rephrase sentences either in your head or when around others, if you hear negative food vocabulary.
Here are a few suggestions:
1) I shouldn't eat this, but...
I am so thankful that I have this opportunity to enjoy some occasional treats with the people who I care about the most
2) Oh well, I already ruined my diet...
I am really proud of myself for focusing on the plate method when creating my meal. It feels great to know that by filling 1/2 my plate with vegetables, 1/4 of my plate with starches and 1/4 of my plate with protein, I am able to enjoy a little of everything and not feel restricted or guilty.
3) Ok, I guess I may as well have another because I already cheated...
I am thankful that I have a balanced diet where no food is off-limit. Because I emphasize certain foods on a daily basis, I welcome this day to enjoy some occasional foods without any feeling of guilt.
4) I'm being so bad......
Knowing that my habits such as not going into a meal starving, eating protein with my meals and snacks, drinking plenty of water, reducing added sugar in my diet and focusing on wholesome foods, are keeping my blood sugar stable during the day, I actually feel great because I know I will stop eating when I am satisfied and will feel energized tomorrow.
5) I am going to be so fat after this...
I know that my weight fluctuates and not all is lost or ruined in one day or in one meal.
6) I am so fat, oh well...
I am really proud of the weight I have lost or that I have maintained my weight over the past x-weeks/months. I have a goal of _____ and I know that I will be back on track tomorrow without any feelings of guilt.
7) I'll work it off so who cares..
I know that my blood sugar levels may feel a little off tomorrow but my goal for the next few days is to keep my body moving and regardless if I am training or exercising, I am going to make good use of these calories and move my body with a healthy dose of exercise.
8) I'll just worry about my weight when I start my diet on....
I know that dieting is not a lifestyle. I am focused on creating balanced eating habits in order to live a quality life without feelings of guilt, restriction and obsession in order to reduce my risk for disease and to help increase longevity and performance.
As for those Thanksgiving Tips that can help you stay on track in your journey of appreciating food for fuel and for health....
If your body is healthy, recovering from injury/illness/disease or if you are overcoming obstacles in your life, I am sure you have plenty to be thankful for this year. Remind yourself that on this holiday, food should make you feel good...as should the people who you choose to be around you on this holiday.
Because this holiday can present a smorgasbord of food, I prepared several do's and don'ts for Thanksgiving (or any eating-centered holiday/event) to help prepare you for a feel-good day as well as keep you on track in developing a healthy relationship with food.
In no particular order....
-DO eat breakfast. Rather than going for the daily bowl of oatmeal, cereal, toast or bagel, think low fat protein. An egg white omelet, whey protein shake, yogurt, cottage cheese or lean/veggie meat are all great options. Although turkey at your t-day dinner is high in protein, there is also an abundance of carbs on Thanksgiving. If you are choosing to do a turkey trot or some type of morning exercise (which I highly recommend!), eat your normal pre-training snack and finish your workout with a balanced, protein-rich breakfast with a smaller than normal portion of recovery carbohydrates (ex. handful of cereal with smoothie or toast w/ eggs). Certainly, starting off your day with fluctuating blood sugar levels and feeling extremely starved when your thanksgiving meal is no way for an athletic individual to set the tone for a balanced day of eating.
-Do not go long hours without eating. Again, stick to foods which will stabilize your blood sugar and will not digest too quickly. Because you should enjoy some sweet treats at your t-day meal, opt for slow digesting snacks of foods that may not be in high quantity at your meal. Foods such as veggies or fruit with protein (ex. tuna/deli meat, cottage cheese, string cheese, nuts, PB, yogurt or egg) would be great snack (and mini meal options). I recommend to stick with real-food snacks around 100-200 calories, every 2-3 hours.
-Do not go into the thanksgiving meal starving. Hungry, sure. Starving, no. Go for a small snack of your slow digesting, protein-rich food (or high fiber fruit/veggie) around 1 hour to 45 minutes before the meal is served. In order to pass on a large quantity of heavy appetizers, which can add 500+ extra calories to your daily diet before the meal is even served, choose nutrient-dense foods such as fruits and veggies, either before or with your favorite appetizers. Although I do not suggest water-replacements on a daily basis, a good choice around an hour before the meal would be a carbonated beverage, such as a flavored water or seltzer just to curb the cravings as you are anxiously awaiting the meal. Certainly, you don't want to "save" calories by drinking diet drinks all day so by snacking on nutritious options throughout the day, eating breakfast and focusing on nutrient-rich foods, you will find that if your meal is in the afternoon (ex. around 2 or 3) or in the late afternoon (4 or 5), you are going to feel in control of your eating when the meal is served.
-Do not worry about weight loss/maintenance goals. It's Thanksgiving and a day to enjoy a variety of foods that you normally wouldn't prepare or eat. Perhaps the portions may be a bit bigger and you may have more options, but 500-1000 extra calories (at a minimum) for one day is no big deal if you are focused on creating lifelong nutrition habits. You may feel a bit full compared to other days but don't let a few hundred extra calories (especially if some of your options are heart-healthy) freak you out. However, giving yourself the excuse that you can eat however much you want (to a feeling of being uncomfortable full) will only leave you feeling extremely full after the meal and perhaps doubting your ability to lose or maintain weight throughout the rest of the year. Stay focused with your portions and try to overestimate your calories for each serving that you put on your plate. You'd be surprised that you could easily eat 1000 calories at one meal from just 3 oversized portions of the green bean casserole, sweet potato casserole and a piece of pie. Try to choose a little of everything and remember that leftovers on Fri, Sat and Sun are just as good as food on Thanksgiving day. Be sure to plan ahead in order to save room for dessert and pass on second portions both at the meal and with deserts. When it comes to deserts and a variety of options, share a few selections with others.
-Do use a strategy when serving yourself. I highly recommend serving yourself so that you can choose what and how much you want to eat. When it comes to platting food, use big plates for any type of vegetable or salad. Use that same plate for your protein choices as well. Use smaller plates or cups for deserts and calorie-dense side dishes. Let your brain think you are eating large portions.
-Do exercise on Thurs morning..friday morning, sat morning and sunday morning. See this day just like any other day. You don't have to train with a specific goal in mind, but I highly recommend staying active and/or exercising. Although your table may have a few more table settings and the fridge may be packed with food, USE those extra calories that you may not normally have in your body. Although you may say to yourself "I have to burn those extra calories by working out for 3+ hours" rephrase that sentence by telling yourself that this is a great time to use your fuel no matter what you are doing! Remember, it is likely the off-season for you (if you are an athlete) so you don't have to train. It is perfectly acceptable to implement a little "fat burning" aerobic exercise by working out/exercising (or be active) for an hour or two in order to get in a good sweat and enjoy your well-fueled body.
-Do plan workouts for after Thanksgiving. Plan ahead (like today) and tell yourself that you will do something active on Friday morning. You can sleep in or go early-bird shopping and still go for a walk, bike ride, swim or run Friday. Or, get up before your family and go for a ride on your trainer or walk/run on your treadmill. Ever eat too much on the night before a race, sleep horribly the night before a race and then wake up on race day morning regretting that you had too much to eat? Thanksgiving is kinda like that. It's really easy to feel great when you are eating but then feel too sluggish and full on the days after. By having a plan for activity, you may reduce the tendency to eat until you are stuffed and will find yourself eating until you feel satisfied. Remember, walking counts as physical activity and can be a great "exercise" for the whole family.
-Do not think all is ruined because of one day/meal. Maybe you didn't lose the weight you wanted to this past season/year. Maybe you are "feeling" a bit heavy (I don't like the word fat) at the moment. Maybe you are dreading all those "unhealthy" foods that are going to presented to you at your meal. Although this is Thanksgiving, this is just another day...out of 365 days in a year. You can still use the wisdom, knowledge and education that you have acquired to make good choices on Thanksgiving and the days, weeks and months that follow.Don't forget about your good food and body imagine vocabulary!
-Do have a go-to food. This is something I believe in for all events and functions. If you are holding Thanksgiving at your home, it is easy to plan what you will prepare, what you will eat and how much food you have to choose from. However, when attending Thanksgiving at a neighbors house, family members house or at a friend of a friend's house, it may seem stressful to maintain your daily healthy eating plan if nothing healthy is available. No matter where you go for Thanksgiving (or an event) bring a go-to meal ANDside item for you to feel good about. Maybe you choose to make your own healthy version of a sweet potato or green bean casserole or maybe you want to bring your own steamed veggies or a bowl of fruit. Regardless of whatever you bring, you will have something to look forward to when platting your plate with a variety of foods.
-Do give thanks. I know it sounds cliche but it is a great holiday to give thanks to the people in your life who support you, encourage you, motivate you and inspire you. Send a text, email, phone call or in person, in order to give thanks to those who have made an impact in your life. Certainly, we all have people around us that we should probably thank more than just one day a year. Specifically to all the friends and family members of marathoners, half ironman and ironman athletes out there....LOTS of thanks to you all, who put up with "us" alongside our long training days and semi-bonk training sessions. Rather than thinking about all the food you will eat, take this time to give thanks to those around you as well as to your body, which allows you to reach finishing lines and to see another day.
Happy Thanksgiving!
If you have been following my blog for some time now, it is likely that you will guess what I am about to say....
"If you eat well most of the time, you don't have to worry about the rest of the time"
Although I have a few tips to help you continue with your journey of appreciating the food that you put into your body, I will ask that you do one thing for yourself on Thanksgiving and throughout this holiday season.
Focus on food vocabulary, de-emphasize calories.
It is likely that you will hear the following, either at the table, from your friends/family or in your head...
1) I shouldn't eat this, but...
2) Oh well, I already ruined my diet...
3) Ok, I guess I may as well have another because I already cheated...
4) I'm being so bad......
5) I am going to be so fat after this...
6) I am so fat, oh well...
7) I'll work it off by exercising a lot, so who cares..
8) I'll just worry about my weight when I start my diet on....
Any of these sayings sound familiar?
For me, Thanksgiving is a time to give thanks. A time to enjoy time with others and enjoy some occasional treats and foods that you typically de-emphasize in the diet. As I like to say, "what's ONE day if there are 365 days in a year?"
But for many people, ongoing habits often prevent people from enjoying the food around the holidays. I find it interesting that people will spend more time focusing on ways to create "good" healthy habits around special occasions but when it comes to the daily diet on the other days in the year, there is a common excuse of "oh well, I'll be better tomorrow". For when it is a child's birthday, a holiday or a time to celebrate a special event at a restaurant, it is almost as if some people striving for weight loss/maintenance will be so "strict" and worry about what they are putting into their body (as well as be overly concerned with body imagine) when when the opportunity to indulge without guilty feelings is present.
I may not be expressing myself properly because I am not the RD who will tell you how or what to eat. Rather, I want to inspire and motivate you to truely appreciate the food that you put into your body and to take a possible food obsession and turn it into a passion for living life to the fullest. So, if I could ask everyone to do one thing during this holiday season, I ask for you to rephrase sentences either in your head or when around others, if you hear negative food vocabulary.
Here are a few suggestions:
1) I shouldn't eat this, but...
I am so thankful that I have this opportunity to enjoy some occasional treats with the people who I care about the most
2) Oh well, I already ruined my diet...
I am really proud of myself for focusing on the plate method when creating my meal. It feels great to know that by filling 1/2 my plate with vegetables, 1/4 of my plate with starches and 1/4 of my plate with protein, I am able to enjoy a little of everything and not feel restricted or guilty.
3) Ok, I guess I may as well have another because I already cheated...
I am thankful that I have a balanced diet where no food is off-limit. Because I emphasize certain foods on a daily basis, I welcome this day to enjoy some occasional foods without any feeling of guilt.
4) I'm being so bad......
Knowing that my habits such as not going into a meal starving, eating protein with my meals and snacks, drinking plenty of water, reducing added sugar in my diet and focusing on wholesome foods, are keeping my blood sugar stable during the day, I actually feel great because I know I will stop eating when I am satisfied and will feel energized tomorrow.
5) I am going to be so fat after this...
I know that my weight fluctuates and not all is lost or ruined in one day or in one meal.
6) I am so fat, oh well...
I am really proud of the weight I have lost or that I have maintained my weight over the past x-weeks/months. I have a goal of _____ and I know that I will be back on track tomorrow without any feelings of guilt.
7) I'll work it off so who cares..
I know that my blood sugar levels may feel a little off tomorrow but my goal for the next few days is to keep my body moving and regardless if I am training or exercising, I am going to make good use of these calories and move my body with a healthy dose of exercise.
8) I'll just worry about my weight when I start my diet on....
I know that dieting is not a lifestyle. I am focused on creating balanced eating habits in order to live a quality life without feelings of guilt, restriction and obsession in order to reduce my risk for disease and to help increase longevity and performance.
As for those Thanksgiving Tips that can help you stay on track in your journey of appreciating food for fuel and for health....
If your body is healthy, recovering from injury/illness/disease or if you are overcoming obstacles in your life, I am sure you have plenty to be thankful for this year. Remind yourself that on this holiday, food should make you feel good...as should the people who you choose to be around you on this holiday.
Because this holiday can present a smorgasbord of food, I prepared several do's and don'ts for Thanksgiving (or any eating-centered holiday/event) to help prepare you for a feel-good day as well as keep you on track in developing a healthy relationship with food.
In no particular order....
-DO eat breakfast. Rather than going for the daily bowl of oatmeal, cereal, toast or bagel, think low fat protein. An egg white omelet, whey protein shake, yogurt, cottage cheese or lean/veggie meat are all great options. Although turkey at your t-day dinner is high in protein, there is also an abundance of carbs on Thanksgiving. If you are choosing to do a turkey trot or some type of morning exercise (which I highly recommend!), eat your normal pre-training snack and finish your workout with a balanced, protein-rich breakfast with a smaller than normal portion of recovery carbohydrates (ex. handful of cereal with smoothie or toast w/ eggs). Certainly, starting off your day with fluctuating blood sugar levels and feeling extremely starved when your thanksgiving meal is no way for an athletic individual to set the tone for a balanced day of eating.
-Do not go long hours without eating. Again, stick to foods which will stabilize your blood sugar and will not digest too quickly. Because you should enjoy some sweet treats at your t-day meal, opt for slow digesting snacks of foods that may not be in high quantity at your meal. Foods such as veggies or fruit with protein (ex. tuna/deli meat, cottage cheese, string cheese, nuts, PB, yogurt or egg) would be great snack (and mini meal options). I recommend to stick with real-food snacks around 100-200 calories, every 2-3 hours.
-Do not go into the thanksgiving meal starving. Hungry, sure. Starving, no. Go for a small snack of your slow digesting, protein-rich food (or high fiber fruit/veggie) around 1 hour to 45 minutes before the meal is served. In order to pass on a large quantity of heavy appetizers, which can add 500+ extra calories to your daily diet before the meal is even served, choose nutrient-dense foods such as fruits and veggies, either before or with your favorite appetizers. Although I do not suggest water-replacements on a daily basis, a good choice around an hour before the meal would be a carbonated beverage, such as a flavored water or seltzer just to curb the cravings as you are anxiously awaiting the meal. Certainly, you don't want to "save" calories by drinking diet drinks all day so by snacking on nutritious options throughout the day, eating breakfast and focusing on nutrient-rich foods, you will find that if your meal is in the afternoon (ex. around 2 or 3) or in the late afternoon (4 or 5), you are going to feel in control of your eating when the meal is served.
-Do not worry about weight loss/maintenance goals. It's Thanksgiving and a day to enjoy a variety of foods that you normally wouldn't prepare or eat. Perhaps the portions may be a bit bigger and you may have more options, but 500-1000 extra calories (at a minimum) for one day is no big deal if you are focused on creating lifelong nutrition habits. You may feel a bit full compared to other days but don't let a few hundred extra calories (especially if some of your options are heart-healthy) freak you out. However, giving yourself the excuse that you can eat however much you want (to a feeling of being uncomfortable full) will only leave you feeling extremely full after the meal and perhaps doubting your ability to lose or maintain weight throughout the rest of the year. Stay focused with your portions and try to overestimate your calories for each serving that you put on your plate. You'd be surprised that you could easily eat 1000 calories at one meal from just 3 oversized portions of the green bean casserole, sweet potato casserole and a piece of pie. Try to choose a little of everything and remember that leftovers on Fri, Sat and Sun are just as good as food on Thanksgiving day. Be sure to plan ahead in order to save room for dessert and pass on second portions both at the meal and with deserts. When it comes to deserts and a variety of options, share a few selections with others.
-Do use a strategy when serving yourself. I highly recommend serving yourself so that you can choose what and how much you want to eat. When it comes to platting food, use big plates for any type of vegetable or salad. Use that same plate for your protein choices as well. Use smaller plates or cups for deserts and calorie-dense side dishes. Let your brain think you are eating large portions.
-Do exercise on Thurs morning..friday morning, sat morning and sunday morning. See this day just like any other day. You don't have to train with a specific goal in mind, but I highly recommend staying active and/or exercising. Although your table may have a few more table settings and the fridge may be packed with food, USE those extra calories that you may not normally have in your body. Although you may say to yourself "I have to burn those extra calories by working out for 3+ hours" rephrase that sentence by telling yourself that this is a great time to use your fuel no matter what you are doing! Remember, it is likely the off-season for you (if you are an athlete) so you don't have to train. It is perfectly acceptable to implement a little "fat burning" aerobic exercise by working out/exercising (or be active) for an hour or two in order to get in a good sweat and enjoy your well-fueled body.
-Do plan workouts for after Thanksgiving. Plan ahead (like today) and tell yourself that you will do something active on Friday morning. You can sleep in or go early-bird shopping and still go for a walk, bike ride, swim or run Friday. Or, get up before your family and go for a ride on your trainer or walk/run on your treadmill. Ever eat too much on the night before a race, sleep horribly the night before a race and then wake up on race day morning regretting that you had too much to eat? Thanksgiving is kinda like that. It's really easy to feel great when you are eating but then feel too sluggish and full on the days after. By having a plan for activity, you may reduce the tendency to eat until you are stuffed and will find yourself eating until you feel satisfied. Remember, walking counts as physical activity and can be a great "exercise" for the whole family.
-Do not think all is ruined because of one day/meal. Maybe you didn't lose the weight you wanted to this past season/year. Maybe you are "feeling" a bit heavy (I don't like the word fat) at the moment. Maybe you are dreading all those "unhealthy" foods that are going to presented to you at your meal. Although this is Thanksgiving, this is just another day...out of 365 days in a year. You can still use the wisdom, knowledge and education that you have acquired to make good choices on Thanksgiving and the days, weeks and months that follow.Don't forget about your good food and body imagine vocabulary!
-Do have a go-to food. This is something I believe in for all events and functions. If you are holding Thanksgiving at your home, it is easy to plan what you will prepare, what you will eat and how much food you have to choose from. However, when attending Thanksgiving at a neighbors house, family members house or at a friend of a friend's house, it may seem stressful to maintain your daily healthy eating plan if nothing healthy is available. No matter where you go for Thanksgiving (or an event) bring a go-to meal ANDside item for you to feel good about. Maybe you choose to make your own healthy version of a sweet potato or green bean casserole or maybe you want to bring your own steamed veggies or a bowl of fruit. Regardless of whatever you bring, you will have something to look forward to when platting your plate with a variety of foods.
-Do give thanks. I know it sounds cliche but it is a great holiday to give thanks to the people in your life who support you, encourage you, motivate you and inspire you. Send a text, email, phone call or in person, in order to give thanks to those who have made an impact in your life. Certainly, we all have people around us that we should probably thank more than just one day a year. Specifically to all the friends and family members of marathoners, half ironman and ironman athletes out there....LOTS of thanks to you all, who put up with "us" alongside our long training days and semi-bonk training sessions. Rather than thinking about all the food you will eat, take this time to give thanks to those around you as well as to your body, which allows you to reach finishing lines and to see another day.
Happy Thanksgiving!
11/21/11
Movember and colon cancer
IT'S MOVEMBER!!!
During November each year, Movember is responsible for the sprouting of moustaches on thousands of men’s faces, in the US and around the world. With their Mo’s, these men raise vital funds and awareness for men’s health, specifically prostate cancer and other cancers that affect men.
The Movember Effect: Awareness & Education, Survivorship, Research
The funds raised in the US support prostate cancer and other cancers that affect men. The funds raised are directed to programs run directly by Movember and our men’s health partners, the Prostate Cancer Foundation and LIVESTRONG, the Lance Armstrong Foundation. Together, the three channels work together to ensure that Movember funds are supporting a broad range of innovative, world-class programs in line with our strategic goals in the areas of awareness and education, survivorship and research.
Big steps have been taken towards changing attitudes and habits relating to men’s health around the world, but there is still much to be done to catch up with the women’s health movement. Via the moustache, Movember aims to fulfill its vision of having an everlasting impact on the face of men’s health by continuing to spark conversation and spread awareness of men’s health issues each year.
Karel is part of a team raising money for men's health. In honor of anyone that you know who has been affected by cancer (or a disease/illness), it would be so kind of you to DONATE HERE. Karel has raised over $230 and with only 8 days to go, it would be great if you could help him get to $300!! Regardless if you donate $100, $20 or $5, you will feel great after you donate, knowing that you have truely made a difference in a global movement helping to change the face of men's health.
Thank you for your donation!
I read a great article in the December 2011 issue of Consumer Reports on Health (Volume 23, number 12). The article was titled "Stopping a treatable cancer".
Did you know that colorectal cancer remains the second leading cause of cancer related deaths in the U.S. for BOTH men and women (lung cancer is the first)???
In a May 2010 Survey in the American Journal of Preventive Medicine, people in the survey said that they avoided colorectal cancer screening because they considered it "too embarrassing" or feared the results. In 2011, about 141,000 people in the U.S. will be given a diagnosis of colorectal cancer, and the disease will cause 49,00 deaths.
It is important that you ask your doctor if you should be tested. Routine checks for early signs should begin at age 50 for most people, or earlier for those with a family history of the disease or who have other risk factors.
On pg 5 of the newsletter, Consumer Reports suggests the following (in addition to screening tests that may find incipient colorectal tumors) diet and lifestyle changes that could eliminate up to 40% of colorectal cancer:
1. Eat less red meat: During digestion, red and processed meats form carcinogenic chemicals. The colorectal cancer risk was 22% greater among people who ate 5 ounces of red and processed meat a day compared with those who ate less than an ounce a day, according to a 2011 meta-analysis combining results of 21 studies.
2. Eat more veggies, fruit and fiber: A recent study using data from the U.S. Polyp Prevention Trial looked at the impact of diet on 1,900 people with a history of precancerous polyps. Those who met goals for cutting fat and consumed at least 18 grams of fiber and 3.5 servings of fruit and vegetables per 1,000 calories each day were 35% less likely to develop new polyps during the study.
3. Exercise: Sedentary people are about twice as likely to develop colorectal cancer as highly active exercisers. Aim for at least 30 min a day of moderately intense exercise.
4. Maintain a healthy weight: Being overweight increases the risk of colorectal cancer no matter how active you are. Excess abdominal fat (indicated by a waist size that exceeds 35" for women and 40" for men) could be a more important risk factors than overall body weight.
5. Don't rely too much on drugs or supplements: Some, such as aspirin and related NSAIDs, calcium supplements, and for women, postmenopausal hormone therapy, might lower risk, evidence shows. But all pose additional health risks, and there's not enough proof of their effectiveness and safety to recommend routine use to prevent colon cancer.
6. Limit alcohol: people who average 2-4 drinks a day have a 23% higher risk than those averaging less than 1 drink a day.
7. Don't smoke: researchers have enough evidence to conclude definitively that smoking tobacco contributes to colorectal cancer. And women appear to be more susceptible to precancerous polyps from smoking than men, according to a study published online in July 2011 in the journal Digestive Diseases and Sciences.
Karel shared this video with me and I thought you all would like it ...enjoy!
If you are interested in donating.... DONATE HERE.
During November each year, Movember is responsible for the sprouting of moustaches on thousands of men’s faces, in the US and around the world. With their Mo’s, these men raise vital funds and awareness for men’s health, specifically prostate cancer and other cancers that affect men.
The Movember Effect: Awareness & Education, Survivorship, Research
The funds raised in the US support prostate cancer and other cancers that affect men. The funds raised are directed to programs run directly by Movember and our men’s health partners, the Prostate Cancer Foundation and LIVESTRONG, the Lance Armstrong Foundation. Together, the three channels work together to ensure that Movember funds are supporting a broad range of innovative, world-class programs in line with our strategic goals in the areas of awareness and education, survivorship and research.
Big steps have been taken towards changing attitudes and habits relating to men’s health around the world, but there is still much to be done to catch up with the women’s health movement. Via the moustache, Movember aims to fulfill its vision of having an everlasting impact on the face of men’s health by continuing to spark conversation and spread awareness of men’s health issues each year.
Karel is part of a team raising money for men's health. In honor of anyone that you know who has been affected by cancer (or a disease/illness), it would be so kind of you to DONATE HERE. Karel has raised over $230 and with only 8 days to go, it would be great if you could help him get to $300!! Regardless if you donate $100, $20 or $5, you will feel great after you donate, knowing that you have truely made a difference in a global movement helping to change the face of men's health.
Thank you for your donation!
I read a great article in the December 2011 issue of Consumer Reports on Health (Volume 23, number 12). The article was titled "Stopping a treatable cancer".
Did you know that colorectal cancer remains the second leading cause of cancer related deaths in the U.S. for BOTH men and women (lung cancer is the first)???
In a May 2010 Survey in the American Journal of Preventive Medicine, people in the survey said that they avoided colorectal cancer screening because they considered it "too embarrassing" or feared the results. In 2011, about 141,000 people in the U.S. will be given a diagnosis of colorectal cancer, and the disease will cause 49,00 deaths.
It is important that you ask your doctor if you should be tested. Routine checks for early signs should begin at age 50 for most people, or earlier for those with a family history of the disease or who have other risk factors.
On pg 5 of the newsletter, Consumer Reports suggests the following (in addition to screening tests that may find incipient colorectal tumors) diet and lifestyle changes that could eliminate up to 40% of colorectal cancer:
1. Eat less red meat: During digestion, red and processed meats form carcinogenic chemicals. The colorectal cancer risk was 22% greater among people who ate 5 ounces of red and processed meat a day compared with those who ate less than an ounce a day, according to a 2011 meta-analysis combining results of 21 studies.
2. Eat more veggies, fruit and fiber: A recent study using data from the U.S. Polyp Prevention Trial looked at the impact of diet on 1,900 people with a history of precancerous polyps. Those who met goals for cutting fat and consumed at least 18 grams of fiber and 3.5 servings of fruit and vegetables per 1,000 calories each day were 35% less likely to develop new polyps during the study.
3. Exercise: Sedentary people are about twice as likely to develop colorectal cancer as highly active exercisers. Aim for at least 30 min a day of moderately intense exercise.
4. Maintain a healthy weight: Being overweight increases the risk of colorectal cancer no matter how active you are. Excess abdominal fat (indicated by a waist size that exceeds 35" for women and 40" for men) could be a more important risk factors than overall body weight.
5. Don't rely too much on drugs or supplements: Some, such as aspirin and related NSAIDs, calcium supplements, and for women, postmenopausal hormone therapy, might lower risk, evidence shows. But all pose additional health risks, and there's not enough proof of their effectiveness and safety to recommend routine use to prevent colon cancer.
6. Limit alcohol: people who average 2-4 drinks a day have a 23% higher risk than those averaging less than 1 drink a day.
7. Don't smoke: researchers have enough evidence to conclude definitively that smoking tobacco contributes to colorectal cancer. And women appear to be more susceptible to precancerous polyps from smoking than men, according to a study published online in July 2011 in the journal Digestive Diseases and Sciences.
Karel shared this video with me and I thought you all would like it ...enjoy!
If you are interested in donating.... DONATE HERE.
Monday product review
110 play harder clutch ice tights
On Sunday, Karel and I joined hundreds of other cyclists and bike enthusiasts for a beautiful ride on the hills of Clermont. Event report will come shortly but for now...I have to share my first experience with the clutch-tights from 110 Play Harder.
After 100 miles and some serious climbing, it was time to recover. Rest comes later...recovery comes first.
I put on my clutch tights and instantly felt relief. Even though I wore compression socks and CEP compression tri shorts during the bike ride, I was ready for more compression. What's so awesome about 110 Play Harder is that the clothing has pockets for ice!
Karel and myself have been using 110 play harder gear for a while now. As a member of the 110% Elite tri team in Jacksonville, FL, I could not be more proud to represent this brand. You will always find my promoting gear, nutrition and equipment that I use or have experienced/tried. I believe in encouraging others to try things so that performance can be improved..not just because I use it. Because I believe in a balanced approach to training, I always keep my body in mind and I never take for granted what my body allows me to do on a daily basis.
Here's a little about compression from 110 Play Harder:
3 REASONS THESE TIGHTS ARE SO CLUTCH
SMARTER PREPARATION
Whether it’s during travel or your final nights’ rest before the big event, our zoned, gradient compression helps your body prepare to perform it’s very best by reducing swelling and increasing circulation.
ACCELERATED RECOVERY
Clutch Tights are the next innovation for how passionate athletes recover. The powerful combination of zoned, gradient compression and ice therapy means you recover faster between training sessions so you can improve your performance and decrease your chance of injury.
FASTER HEALING
You’ve heard this part before: compression and ice is the best treatment for overuse injuries that occur in areas such as your Achilles, shins, calves, knees, hamstrings, quadriceps, glutes, hips, IT Band and lumbar. Here’s the brilliant part: combining these two therapies in one convenient piece of gear, Clutch Tights provide the hassle free way to comply with your physical therapist’s advice to apply RICE therapy: Rest, Ice, Compression and Elevation.
Oakley Women Drizzle Sunglasses
If you haven't noticed lately....I absolutely LOVE my Oakley Women Drizzle sunglasses.
Back in June, when I went to Napa Valley for the Oakley Women fitness retreat (soon after finding out I was picked to be an Oakley Women ambassador), we toured the mobile Oakley Lab and received our own pair of the prototype Drizzle glasses. Only use to wearing "sport" sunglasses, I was a little hesitant to wear a more lifestyle type of sunglasses. However, shortly after receiving the drizzles, we all participated in a 5K race through a vineyard...in our new drizzles.
Amazingly, the drizzles didn't move from my face and they were super comfortable. I absolutely LOVE LOVE LOVE these glasses and I can't go anywhere without them. I also own the Oakley Fringe sunglasses as my "cute" pair of glasses but the drizzle would be my 1st favorite because I can wear them all the time.
Here's a little about the sunglasses from the Oakely Women site.
Brighten your day with this versatile active eyewear sunglass called Drizzle™. The rounded square lens shape adds a stylish element to your active life. Unobtainium nosepads and earsocks grip when you sweat through your workout and the universally flattering shape keeps the compliments coming. The stress-resistant O Matter frame is durable and lightweight so they’re comfortable to wear sunrise to sunset.
Finding just the right color won’t be a problem because the selection of finishes for you to choose from is vast, from Raspberry Spritzer to Brown Sugar/Sunset.
For your savored sun-drenched activities the UV protection of the Plutonite lens material filters out 100% of UVA/UVB/UVC and harmful blue light up to 400nm. If you want polarized lenses, Oakley Drizzle has the best polarized lenses on the planet with greater than 99% polarization efficiency. You can even get Oakley prescription lenses if you need them, either Single Vision ( +2.0 through -3.0 ) or Progressive ( +2.0 through -3.0 ). Drizzle has an 8.75 base lens curvature for optimized peripheral vision and side protection, and a varied field of light transmission through optional gradient lens shading. Oakley delivers its premium level of comfort and performance with the Three-Point Fit that holds the lens in precise optical alignment. If staying active is your game, Oakley Drizzle is your frame.
On Sunday, Karel and I joined hundreds of other cyclists and bike enthusiasts for a beautiful ride on the hills of Clermont. Event report will come shortly but for now...I have to share my first experience with the clutch-tights from 110 Play Harder.
After 100 miles and some serious climbing, it was time to recover. Rest comes later...recovery comes first.
I put on my clutch tights and instantly felt relief. Even though I wore compression socks and CEP compression tri shorts during the bike ride, I was ready for more compression. What's so awesome about 110 Play Harder is that the clothing has pockets for ice!
Karel and myself have been using 110 play harder gear for a while now. As a member of the 110% Elite tri team in Jacksonville, FL, I could not be more proud to represent this brand. You will always find my promoting gear, nutrition and equipment that I use or have experienced/tried. I believe in encouraging others to try things so that performance can be improved..not just because I use it. Because I believe in a balanced approach to training, I always keep my body in mind and I never take for granted what my body allows me to do on a daily basis.
Here's a little about compression from 110 Play Harder:
3 REASONS THESE TIGHTS ARE SO CLUTCH
SMARTER PREPARATION
Whether it’s during travel or your final nights’ rest before the big event, our zoned, gradient compression helps your body prepare to perform it’s very best by reducing swelling and increasing circulation.
ACCELERATED RECOVERY
Clutch Tights are the next innovation for how passionate athletes recover. The powerful combination of zoned, gradient compression and ice therapy means you recover faster between training sessions so you can improve your performance and decrease your chance of injury.
FASTER HEALING
You’ve heard this part before: compression and ice is the best treatment for overuse injuries that occur in areas such as your Achilles, shins, calves, knees, hamstrings, quadriceps, glutes, hips, IT Band and lumbar. Here’s the brilliant part: combining these two therapies in one convenient piece of gear, Clutch Tights provide the hassle free way to comply with your physical therapist’s advice to apply RICE therapy: Rest, Ice, Compression and Elevation.
Oakley Women Drizzle Sunglasses
If you haven't noticed lately....I absolutely LOVE my Oakley Women Drizzle sunglasses.
Back in June, when I went to Napa Valley for the Oakley Women fitness retreat (soon after finding out I was picked to be an Oakley Women ambassador), we toured the mobile Oakley Lab and received our own pair of the prototype Drizzle glasses. Only use to wearing "sport" sunglasses, I was a little hesitant to wear a more lifestyle type of sunglasses. However, shortly after receiving the drizzles, we all participated in a 5K race through a vineyard...in our new drizzles.
Amazingly, the drizzles didn't move from my face and they were super comfortable. I absolutely LOVE LOVE LOVE these glasses and I can't go anywhere without them. I also own the Oakley Fringe sunglasses as my "cute" pair of glasses but the drizzle would be my 1st favorite because I can wear them all the time.
Here's a little about the sunglasses from the Oakely Women site.
Brighten your day with this versatile active eyewear sunglass called Drizzle™. The rounded square lens shape adds a stylish element to your active life. Unobtainium nosepads and earsocks grip when you sweat through your workout and the universally flattering shape keeps the compliments coming. The stress-resistant O Matter frame is durable and lightweight so they’re comfortable to wear sunrise to sunset.
Finding just the right color won’t be a problem because the selection of finishes for you to choose from is vast, from Raspberry Spritzer to Brown Sugar/Sunset.
For your savored sun-drenched activities the UV protection of the Plutonite lens material filters out 100% of UVA/UVB/UVC and harmful blue light up to 400nm. If you want polarized lenses, Oakley Drizzle has the best polarized lenses on the planet with greater than 99% polarization efficiency. You can even get Oakley prescription lenses if you need them, either Single Vision ( +2.0 through -3.0 ) or Progressive ( +2.0 through -3.0 ). Drizzle has an 8.75 base lens curvature for optimized peripheral vision and side protection, and a varied field of light transmission through optional gradient lens shading. Oakley delivers its premium level of comfort and performance with the Three-Point Fit that holds the lens in precise optical alignment. If staying active is your game, Oakley Drizzle is your frame.
11/18/11
Right Stuff and Food Porn
Since another issue of Nutrition Action Healthletter just arrived in my mail, I had to immediately flip to the back to read my favorite section "Right Stuff. Food Porn"
Enjoy the following directly from the magazine (back page).
Muesli Marvel
"Originally developed in the late 1800s by a Swiss nutritionist, Muesli is a delightful cereal made from a blend of whole grains, dried fruits, nuts and seeds," explains the label of Bob's Red Mill Old Country Style Muesli.
Delightful is right, whether you microwave or boil it for 3-5 minutes with milk or water to make a hearty hot cereal, or you just stir it into your milk or yogurt cold.
Either ways, you've got a bowl of "whole grain rolled oats, wheat, rye, triticale and barely, along with sweet and chewy dates and raisins, sunflower seeds, almonds and walnuts for a high energy Muesli," according to the label.
Okay. Forget that last part. When a label talks about "energy," it means "calories" and not an energy boost. And speaking of calories, odds are you'll get more than the 110 that are listed on the Nutrition Facts panel. That's for a quarter cup serving that won't even cover the bottom of some bowls.
So let's say you use half a cup and get 220 calories' worth of cereal. Don't worry. They come with 8 grams of fiber, 8 grams of protein and no sodium. And the Muesli's whole grains are intact which means they'll help keep you regular (and help keep a lid on your blood sugar levels) better than whole grains that have been ground into flour. Bonus: There's no sugar beyond what comes naturally from the raisins and dates.
When Bob says "Old Country Style", he means it.
Don't Know Jack
T.G.I. Friday's is big on poultry. You can choose from a BBQ Chicken Wrap, a California Club, a Caribbean Chicken Sandwich and a Jack Daniel's Chicken Sandwich. Is this a health-conscious chain or not?
NOT. Take the Jack Daniel's. "A grilled chicken breast basted in Jack Daniel's glaze and topped with bacon, mixed cheese and Cajun onion straws, not to mention lettuce, tomatoes, pickles and Jack Daniel's mayo," croons the menu.
We didn't notice any crooning over the sandwich's 1,140 calories and day's worth of saturated fat (18 grams) seasoned with close to a two-day supply of sodium (2780 mg). It's like eating a full rack of Friday's Baby Back Ribs. The chains other chicken sandwiches are in the same ballpark (complete with oversized white-flour bun).
Oops. That's without any sides. You've got your choice of seasoned fries (290 calories), side salad (40 calories without dressing), or for another 99 cents, sweet potato fries (390 calories).
To its credit, that chain has a "Right Portion, Right Price" menu. Each item (though still too salty) has less than 750 calories. Some like the delicious Shrimp Key West and Dragonfire Salmon, even come with steamed broccoli.
Hey Friday's! Why not keep your entire menu under 750 calories? Or does your name really stand for Thank Goodness It's Fattening?
*As a dietitian and writer of this blog...I try to keep a positive food vocabulary. Therefore, as I post this article and write the last sentence of the above article, I would like to say that I avoid using words like "fat, skinny, bad food, off-limit" in order to maintain a healthy relationship with food. I believe that there is a time for everything and if we eat well most of the time, we don't have to worry about the rest of the time. Reading the last sense of this article does not make me feel good to write as I would never use those words to describe a food, restaurant, etc. Rather, I focus on the positive, the good and what we CAN do to keep balance in our life. I do not like reading blogs who SCREAM at you about changing your dietary habits by using negative words to make you FEAR food. That is not my intention and I want you to continue working on your journey of developing a healthy relationship with food and appreciating the food that you put into your body.
Enjoy the following directly from the magazine (back page).
Muesli Marvel
"Originally developed in the late 1800s by a Swiss nutritionist, Muesli is a delightful cereal made from a blend of whole grains, dried fruits, nuts and seeds," explains the label of Bob's Red Mill Old Country Style Muesli.
Delightful is right, whether you microwave or boil it for 3-5 minutes with milk or water to make a hearty hot cereal, or you just stir it into your milk or yogurt cold.
Either ways, you've got a bowl of "whole grain rolled oats, wheat, rye, triticale and barely, along with sweet and chewy dates and raisins, sunflower seeds, almonds and walnuts for a high energy Muesli," according to the label.
Okay. Forget that last part. When a label talks about "energy," it means "calories" and not an energy boost. And speaking of calories, odds are you'll get more than the 110 that are listed on the Nutrition Facts panel. That's for a quarter cup serving that won't even cover the bottom of some bowls.
So let's say you use half a cup and get 220 calories' worth of cereal. Don't worry. They come with 8 grams of fiber, 8 grams of protein and no sodium. And the Muesli's whole grains are intact which means they'll help keep you regular (and help keep a lid on your blood sugar levels) better than whole grains that have been ground into flour. Bonus: There's no sugar beyond what comes naturally from the raisins and dates.
When Bob says "Old Country Style", he means it.
Don't Know Jack
T.G.I. Friday's is big on poultry. You can choose from a BBQ Chicken Wrap, a California Club, a Caribbean Chicken Sandwich and a Jack Daniel's Chicken Sandwich. Is this a health-conscious chain or not?
NOT. Take the Jack Daniel's. "A grilled chicken breast basted in Jack Daniel's glaze and topped with bacon, mixed cheese and Cajun onion straws, not to mention lettuce, tomatoes, pickles and Jack Daniel's mayo," croons the menu.
We didn't notice any crooning over the sandwich's 1,140 calories and day's worth of saturated fat (18 grams) seasoned with close to a two-day supply of sodium (2780 mg). It's like eating a full rack of Friday's Baby Back Ribs. The chains other chicken sandwiches are in the same ballpark (complete with oversized white-flour bun).
Oops. That's without any sides. You've got your choice of seasoned fries (290 calories), side salad (40 calories without dressing), or for another 99 cents, sweet potato fries (390 calories).
To its credit, that chain has a "Right Portion, Right Price" menu. Each item (though still too salty) has less than 750 calories. Some like the delicious Shrimp Key West and Dragonfire Salmon, even come with steamed broccoli.
Hey Friday's! Why not keep your entire menu under 750 calories? Or does your name really stand for Thank Goodness It's Fattening?
*As a dietitian and writer of this blog...I try to keep a positive food vocabulary. Therefore, as I post this article and write the last sentence of the above article, I would like to say that I avoid using words like "fat, skinny, bad food, off-limit" in order to maintain a healthy relationship with food. I believe that there is a time for everything and if we eat well most of the time, we don't have to worry about the rest of the time. Reading the last sense of this article does not make me feel good to write as I would never use those words to describe a food, restaurant, etc. Rather, I focus on the positive, the good and what we CAN do to keep balance in our life. I do not like reading blogs who SCREAM at you about changing your dietary habits by using negative words to make you FEAR food. That is not my intention and I want you to continue working on your journey of developing a healthy relationship with food and appreciating the food that you put into your body.
11/17/11
A diet to reduce risk for injuries and inflammation
According to the Wall Street Journal (11/1/11), of the 60,000 runners who registered for the NY Marathon, around 45,000 will show up on race day. On the ING NYC marathon website, 47,438 athletes started, 46,795 athletes finished the 26.2 mile event. "An obsession with fulfilling training regimens may prompt some runners to drop out of races they could easily finish" - The Wall Street Journal.
As an ...athlete and coach, one thing I have learned over the years is that I receive little gratification of trying to finish a race with an injury. I believe that racing (or participating) in an event should be based on training. Therefore, if you are unable to put your training to good use, what's the point of "getting through it". Is a medal or t-shirt more important than your health? I believe that the body should be respected and if you are injured, do not make the body perform if it is screaming at you to recover. In order to not risk a deeper/more serious injury, remind yourself that there will be plenty more races in your future and to NOW focus on what you CAN do in order to stay in good health for the future.
According to the article (Health & Wellness section, D2, 11/1/11), "As easy as that may sound - resting ahead of a race - many runners find that advice hard to follow. Bodies trained to run want to run, especially as nervous energy mounts ahead of race day. Some coaches recommend light yoga as a way of burning off energy while stretching. Sports medicine specialists say that predicting and preventing running injuries is an inexact science. But a long and slow increase in long runs is generally safer than a quick escalation, says Stephen Pribut, a Washington, D.C., podiatrist, marathoner and past president of the American Academy of Podiatric sports Medicine. "Six months to build up mileage is better than two," he says."
In the November 2011 issue of Today's Dietitian, there was a great article "Is there a link between nutrition and autoimmune disease?
I think it is important to note that diet plays a vital role in how people recover from exercise....as well as reducing inflammation in the body. Rather than contributing certain foods like wheat, dairy and fruit to increasing inflammation, the focus should be on what people are NOT eating enough of...FRUITS AND VEGETABLES and what people are eating TOO MUCH of...processed "healthy" food. With a balanced diet, no food needs to be "off limit" because the foundation of the diet is built on nutrient-rich foods to promote optimal health and to maximize performance.
In a study published August 15, 2006 in the Journal of the American College of Cardiology, researchers found that diets high in refined starches, sugar, saturated fats and trans fats and low in fruits, vegetables, whole grains, and omega-3 fatty acids appeared to turn on the inflammatory response. However, a diet rich in whole foods, including healthful carbohydrates, fats and protein sources, cooled it down. There's no harm in supporting a diet-optimal for just about everyone-that's rich in whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds; is rich in healthful fat sources such as extra-virgin olive oil, avocado, nuts and fish; and includes foods such as tea, dark chocolate, spices and herbs and red wine in moderation.
-Article by Sharon Palmer, RD
Here is my latest creation that I made in 26 minutes!!!
For my vegetarians, you can substitute tofu, tempeh, low fat cottage cheese, 0% greek yogurt or eggs for the fish.
Here's a great article on Omega-3 Fatty Acid recommendations for vegetarians
Baked fish, cauliflower and onions with brown rice and feta
Tilapia (or your choice of fish)
Cauliflower
Onions
Broccoli
Olive oil
Brown rice
Tomatoes
Feta cheese
Spinach
1. Pre-heat oven to 425 degrees.
2. Prepare your choice of fish to your liking (I use about 2 tsp butter, a drizzle of olive oil and a squirt of lemon juice, seasoned with pepper for Karel. I can't taste the fish but he never complains about the taste). Place on glass cookware and put into oven.
3. While fish is cooking, steam cauliflower and broccoli in the microwave. Slice onions.
4. On a sheet of tinfoil, place steamed cauliflower, broccoli and olive oil and drizzle with olive oil and season with no-salt seasoning, paprika and pepper. Cook in oven.
5. Cook fish to reach minimal temp of 145-degrees (around 10-15 minutes).
6. When fish is cooked and veggies are slightly brown, remove from oven (turn off oven).
7) As fish and veggies are cooking, cook 1-minute brown rice (or use leftover rice) and place over bed of spinach. Top with sliced tomatoes and a sprinkle of feta cheese.
As an ...athlete and coach, one thing I have learned over the years is that I receive little gratification of trying to finish a race with an injury. I believe that racing (or participating) in an event should be based on training. Therefore, if you are unable to put your training to good use, what's the point of "getting through it". Is a medal or t-shirt more important than your health? I believe that the body should be respected and if you are injured, do not make the body perform if it is screaming at you to recover. In order to not risk a deeper/more serious injury, remind yourself that there will be plenty more races in your future and to NOW focus on what you CAN do in order to stay in good health for the future.
According to the article (Health & Wellness section, D2, 11/1/11), "As easy as that may sound - resting ahead of a race - many runners find that advice hard to follow. Bodies trained to run want to run, especially as nervous energy mounts ahead of race day. Some coaches recommend light yoga as a way of burning off energy while stretching. Sports medicine specialists say that predicting and preventing running injuries is an inexact science. But a long and slow increase in long runs is generally safer than a quick escalation, says Stephen Pribut, a Washington, D.C., podiatrist, marathoner and past president of the American Academy of Podiatric sports Medicine. "Six months to build up mileage is better than two," he says."
In the November 2011 issue of Today's Dietitian, there was a great article "Is there a link between nutrition and autoimmune disease?
I think it is important to note that diet plays a vital role in how people recover from exercise....as well as reducing inflammation in the body. Rather than contributing certain foods like wheat, dairy and fruit to increasing inflammation, the focus should be on what people are NOT eating enough of...FRUITS AND VEGETABLES and what people are eating TOO MUCH of...processed "healthy" food. With a balanced diet, no food needs to be "off limit" because the foundation of the diet is built on nutrient-rich foods to promote optimal health and to maximize performance.
In a study published August 15, 2006 in the Journal of the American College of Cardiology, researchers found that diets high in refined starches, sugar, saturated fats and trans fats and low in fruits, vegetables, whole grains, and omega-3 fatty acids appeared to turn on the inflammatory response. However, a diet rich in whole foods, including healthful carbohydrates, fats and protein sources, cooled it down. There's no harm in supporting a diet-optimal for just about everyone-that's rich in whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds; is rich in healthful fat sources such as extra-virgin olive oil, avocado, nuts and fish; and includes foods such as tea, dark chocolate, spices and herbs and red wine in moderation.
-Article by Sharon Palmer, RD
Here is my latest creation that I made in 26 minutes!!!
For my vegetarians, you can substitute tofu, tempeh, low fat cottage cheese, 0% greek yogurt or eggs for the fish.
Here's a great article on Omega-3 Fatty Acid recommendations for vegetarians
Baked fish, cauliflower and onions with brown rice and feta
Tilapia (or your choice of fish)
Cauliflower
Onions
Broccoli
Olive oil
Brown rice
Tomatoes
Feta cheese
Spinach
1. Pre-heat oven to 425 degrees.
2. Prepare your choice of fish to your liking (I use about 2 tsp butter, a drizzle of olive oil and a squirt of lemon juice, seasoned with pepper for Karel. I can't taste the fish but he never complains about the taste). Place on glass cookware and put into oven.
3. While fish is cooking, steam cauliflower and broccoli in the microwave. Slice onions.
4. On a sheet of tinfoil, place steamed cauliflower, broccoli and olive oil and drizzle with olive oil and season with no-salt seasoning, paprika and pepper. Cook in oven.
5. Cook fish to reach minimal temp of 145-degrees (around 10-15 minutes).
6. When fish is cooked and veggies are slightly brown, remove from oven (turn off oven).
7) As fish and veggies are cooking, cook 1-minute brown rice (or use leftover rice) and place over bed of spinach. Top with sliced tomatoes and a sprinkle of feta cheese.
11/16/11
Feta and pear salad, mushroom pilaf & staying hydrated in the winter
Although the weather is a bit on the warm side for running in November, we welcomed a few chilly days here in Florida last week...which made for great workouts and yummy meals.
To warm our insides, I made a colorful and comforting meal to cover all my taste buds.
I am to eat 3 servings of whole grains a day, spread out at each meal (or snacks). For dinner, I made a beautiful salad and decided to complement the meal with a side of whole grain brown rice. I made my own pilaf and it came out amazing!
Enjoy!
Feta and Pear salad
Spinach
Kale
Pear
Feta cheese
Tomato
Onion
Carrots
Broccoli
Hard boiled egg
Dressing- balsamic
Mushroom Pilaf
Brown rice (or your favorite whole grain)
Mushrooms
Corn
Garlic
1. Cook mushrooms on a non stick skillet in a little olive oil on medium heat, until lightly brown.
2. Cook brown rice and serve 1/4 cup into small bowel.
3. Add a few mushrooms and a little cooked corn and top with chopped garlic.
4. Mix well and enjoy!
5. Optional: for a little kick, add a little salsa.
With the winter months approaching, it is easy to forget to drink while exercising/training outside. More so, with soothing sweet and hot drinks alongside comforting food, water may be the last thing on your mind when "quenching" your cravings.
I hope you enjoy my latest article on LAVA online in my "Plate not Pills" column.
Plates Not Pills: Water : LAVA Magazine
To warm our insides, I made a colorful and comforting meal to cover all my taste buds.
I am to eat 3 servings of whole grains a day, spread out at each meal (or snacks). For dinner, I made a beautiful salad and decided to complement the meal with a side of whole grain brown rice. I made my own pilaf and it came out amazing!
Enjoy!
Feta and Pear salad
Spinach
Kale
Pear
Feta cheese
Tomato
Onion
Carrots
Broccoli
Hard boiled egg
Dressing- balsamic
Mushroom Pilaf
Brown rice (or your favorite whole grain)
Mushrooms
Corn
Garlic
1. Cook mushrooms on a non stick skillet in a little olive oil on medium heat, until lightly brown.
2. Cook brown rice and serve 1/4 cup into small bowel.
3. Add a few mushrooms and a little cooked corn and top with chopped garlic.
4. Mix well and enjoy!
5. Optional: for a little kick, add a little salsa.
With the winter months approaching, it is easy to forget to drink while exercising/training outside. More so, with soothing sweet and hot drinks alongside comforting food, water may be the last thing on your mind when "quenching" your cravings.
I hope you enjoy my latest article on LAVA online in my "Plate not Pills" column.
Plates Not Pills: Water : LAVA Magazine
11/14/11
My first WIN and 2 PR's!
This is my "why"....
Ellie is the reason why I love, respect, appreciate and honor my body. Ellie is 89 years old and I had the privilege of "racing" with her on Saturday the 12th, 2011 at the Run for Rotary in Holiday, Fl.
Ellie participated in the 5K and finished in 1 hour and 6 minutes. Although she placed second to a 75 year old who finished in 47:37, Ellie is my "why".
Understanding that it is necessary to exercise for longevity, heart health, weight control and stress relief, I find it fantastic that "triathlons" are my lifestyle.
I have a clear intention when it comes to training for a race. I do not "train" for weight loss or burning calories. I do not associate training with being able to "reward" myself for something sweet nor do I feel as if I need to be strict in my diet because I am an athlete. I find beauty in the food that I eat and I am so passionate about moving, using and nourishing my body because I do it all for longevity. When I train, I have a purpose and a reason. Although my "race day" plan is dependent on my fitness on race day, I train with a goal in mind and I am not afraid to challenge myself to reach that goal.
With every challenge that I face in reaching my goals, I focus my energy on a balanced way of overcoming those challenges. For example, in the case of my 3-year history of chronic hip problems, I discovered that riding my bike before I ran was a monumental change in how I felt during running. With that change in place, I focused on strength training, proper stretching and recovery after workouts alongside compression. Every day brings opportunities to make me a stronger triathlete, but I find it helpful to look for them when I am not swimming, biking or running.
One thing I have learned in life is that challenges should bring out the best in you. I am not afraid to fail but I a thrive off goal setting and individual success. In an effort to maintain a healthy balanced between exercise/training and the rest of life, I would say that I absolutely love simplifying every racing goal into small pieces, thus allowing me to really understand what it takes to reach my goal and what steps I need to take to get where I want to be and to feel a certain way, by x-day.
After I finished the 10K race, I was warming down for 2.5 miles and stopped around 1 mile in order to walk with Ellie. She was finishing her race (about 1 mile away) and I told her she was an inspiration. After asking how "young" she was, I asked her what keeps her going. She replied something like..."When I was 60, I watched a race and saw a 75 year old walking in the race. I figured I could do that since I was 15 years younger than him."
For many of you all (me included), exercising for health gradually turns into the desire to traini for an event. For it is only a matter of time before you are ready to set goals, have a plan and embrace the opportunity to answer "can I do this??"
There's something magical about training for an event, but it can also be bitter sweet. For the sport that you are training for, that makes you feel amazingly healthy and full of life, can also tear you down, making you feel tired, fatigued and often injured.
As competitive athletes (regardless of fitness level), we are always teetering on the edge of burnout, overtraining and a possible injury. Inspired by the fact that I have the opportunity to make sure that I am physically active, healthy, free of disease (or at least, reduce the risk for disease) and still enjoying life at the age of 90, I take pride in balancing training with the rest of my life. I am not afraid of rest or changing my routine based on what my life brings to me on a certain day. I recognize that I have many ways to move my body and swimming, biking and running are not the only ways that I can do good to my body. Knowing that "putting in the miles" is simply one part of a long equation of personal success, I recognize that there is no rush as to when I will get "there". By setting goals, focusing on the individual components that allow me to be consistent with training and recovery quickly from workouts, and creating a colorful foundation to fuel my active lifestyle, I not only reap the many benefits of exercise but I also find myself becoming a smarter, fitter and faster athlete in the process.
With every race, I realize that there is an opportunity to set a personal best time. In the case of the Run for Rotary, I feel that I achieved more than I could ever imagine.
Run for Rotary 10K race report
It was a last minute decision around 7pm on Friday evening, that I would do the Run for Rotary in Holiday, FL on Saturday morning at 7:30am. I was visiting my parents and my brother and his girlfriend were in town. Karel had to stay in Jax because of work but he mentioned to me that he was going to the Native Sun 10K.
Inspired by my hubby, who decided to "race" the 10K after only running 3 times since his cycling season ended in late October, I was excited to see if my interval training had paid off.
Although my body does not require a lengthy taper for a short-distance race, I was going into this race with 2 tough weeks of interval training in preparation for the upcoming Subaru Half Marathon on November 24th (here in Jacksonville). it has only been 5 weeks since the Ironman World Championships but I truely feel as if I recovered incredibly fast from Kona..and in the best shape of my life. Therefore, I really focused on a good recovery from Kona and not loosing what I had worked so hard to create over the past 14 weeks in prep for Kona.
Focused on intense intervals in order to increase my lactate threshold and build my anaerobic engine, I took advantage of my endurance base and decided that if I paced myself properly during this 10K, I could have a great race.
Excited to race my first 10K in the past 3 years, I registered around 6:30am on race day morning and had a great 1.75 mile warm-up. It was a chilly 47 degrees when I arrived to the race venue but after warming up in my compression socks, CEP compression tri shorts and my yellow Oakley Women tank, I was ready to go.
The event was a small race, but I absolutely love supporting small, local events...especially when the event is USATF sanctioned.
When the race started, I started out fast right from the gun. Knowing that the 5K runners were with the 10K runners, I was excited to push myself for the entire 6.2 miles.
The course was beautiful as we ran through quite neighborhoods. There were several water stops with lots of volunteers. I grabbed a cup of water at most of the aid stations but I was lucky to get 2-3 ounces into my mouth.
By the first mile I was 4th overall runner but I was completely focused on my race. With my garmin as my "racing partner", I focused on what I had trained myself to do. With all of my intervals between 6:05 and 6:30 min/miles, I figured I would be able to set a PR from my best time of 42 minutes in 2006 (and 44 minutes in 2008) if I could be consistent.
Therefore..bring on the intervals!!
Within every mile brought an interval. Run hard..focus on form and breathing and recover at the mile marker. I would "slow" down to 7:15-7:20 min/miles for 10-20 sec or until I felt "fresh" again. Of course, as the race neared 3 miles, I was really fighting the desire to slow down longer and longer. Therefore, when I got to 3.5 miles, I stopped. Just for 5 seconds to stretch my hips with a slight lean backward, I took a few deep breaths and picked up the pace again.
I felt a bit fresher but I knew the last 3 miles would be tough. With a little change in the bank, I had a little wiggle room to slow down but it was going to be close for me to achieve my ultimate goal...to break 40 minutes!!!
All alone, I was really battling with self talk. Unaware of how my body would deal with this speed at this distance, I just broke down the race into 2 more miles to go, 1 more mile to go.
Still alone, I was hearing some cheers from the other runners and it gave me a good little burst of energy. With good form and heavy breathing, I tried to crank it into the next gear with less than 1/2 mile to go.
Unfortunately, my Ironman-trained body doesn't have many gears but with only 4 weeks of training, I was relishing in the fact that I was nearing the finishing line..in sight of a HUGE PR!!
As I crossed the finish line, I heard someone say "congratulations to the first overall female".
Completely unfocused on my place, I was joyful for the fact that I set a huge PR. After 3 years of long-distance focused training and 5 years since I set a personal best of 42 minutes in a 10K, I crossed the finish line in 1st place and barely missed my goal of a sub 40 minute 10K.
Finishing time:
40.09
6:29 min/mile pace
1st Overall Female
2nd Overall 10K athlete
I was super excited to call Karel but I had to wait until he finished HIS 2nd EVER 10k!
After the award ceremony, I received a call from Karel, letting me know that that was the hardest race of his life. Spoken like a true cyclist, Karel told me that he couldn't hang with the fast guys and they dropped him after the first mile.
However, I am always impressed with Karel and somehow, he managed to set a 10K PR of 38:59!!!! Naturally talented, Karel managed to run 6:16 min/miles with almost no training. Absolutely amazing.
Karel is excited to see if he can continue progressing with his run times...although his running is just a piece of his off-season training. The road bike isn't being used a lot, however, Karel is spending a lot of time in the weight room, on his new mountain bike and on his fixie bike.
Campy, my family and me enjoyed the afternoon at the Sponge Docks in Tarpon Springs. Once again, I am thankful for my body for letting me reach my goals and for helping me live a quality, balanced life.
Ellie is the reason why I love, respect, appreciate and honor my body. Ellie is 89 years old and I had the privilege of "racing" with her on Saturday the 12th, 2011 at the Run for Rotary in Holiday, Fl.
Ellie participated in the 5K and finished in 1 hour and 6 minutes. Although she placed second to a 75 year old who finished in 47:37, Ellie is my "why".
Understanding that it is necessary to exercise for longevity, heart health, weight control and stress relief, I find it fantastic that "triathlons" are my lifestyle.
I have a clear intention when it comes to training for a race. I do not "train" for weight loss or burning calories. I do not associate training with being able to "reward" myself for something sweet nor do I feel as if I need to be strict in my diet because I am an athlete. I find beauty in the food that I eat and I am so passionate about moving, using and nourishing my body because I do it all for longevity. When I train, I have a purpose and a reason. Although my "race day" plan is dependent on my fitness on race day, I train with a goal in mind and I am not afraid to challenge myself to reach that goal.
With every challenge that I face in reaching my goals, I focus my energy on a balanced way of overcoming those challenges. For example, in the case of my 3-year history of chronic hip problems, I discovered that riding my bike before I ran was a monumental change in how I felt during running. With that change in place, I focused on strength training, proper stretching and recovery after workouts alongside compression. Every day brings opportunities to make me a stronger triathlete, but I find it helpful to look for them when I am not swimming, biking or running.
One thing I have learned in life is that challenges should bring out the best in you. I am not afraid to fail but I a thrive off goal setting and individual success. In an effort to maintain a healthy balanced between exercise/training and the rest of life, I would say that I absolutely love simplifying every racing goal into small pieces, thus allowing me to really understand what it takes to reach my goal and what steps I need to take to get where I want to be and to feel a certain way, by x-day.
After I finished the 10K race, I was warming down for 2.5 miles and stopped around 1 mile in order to walk with Ellie. She was finishing her race (about 1 mile away) and I told her she was an inspiration. After asking how "young" she was, I asked her what keeps her going. She replied something like..."When I was 60, I watched a race and saw a 75 year old walking in the race. I figured I could do that since I was 15 years younger than him."
For many of you all (me included), exercising for health gradually turns into the desire to traini for an event. For it is only a matter of time before you are ready to set goals, have a plan and embrace the opportunity to answer "can I do this??"
There's something magical about training for an event, but it can also be bitter sweet. For the sport that you are training for, that makes you feel amazingly healthy and full of life, can also tear you down, making you feel tired, fatigued and often injured.
As competitive athletes (regardless of fitness level), we are always teetering on the edge of burnout, overtraining and a possible injury. Inspired by the fact that I have the opportunity to make sure that I am physically active, healthy, free of disease (or at least, reduce the risk for disease) and still enjoying life at the age of 90, I take pride in balancing training with the rest of my life. I am not afraid of rest or changing my routine based on what my life brings to me on a certain day. I recognize that I have many ways to move my body and swimming, biking and running are not the only ways that I can do good to my body. Knowing that "putting in the miles" is simply one part of a long equation of personal success, I recognize that there is no rush as to when I will get "there". By setting goals, focusing on the individual components that allow me to be consistent with training and recovery quickly from workouts, and creating a colorful foundation to fuel my active lifestyle, I not only reap the many benefits of exercise but I also find myself becoming a smarter, fitter and faster athlete in the process.
With every race, I realize that there is an opportunity to set a personal best time. In the case of the Run for Rotary, I feel that I achieved more than I could ever imagine.
Run for Rotary 10K race report
It was a last minute decision around 7pm on Friday evening, that I would do the Run for Rotary in Holiday, FL on Saturday morning at 7:30am. I was visiting my parents and my brother and his girlfriend were in town. Karel had to stay in Jax because of work but he mentioned to me that he was going to the Native Sun 10K.
Inspired by my hubby, who decided to "race" the 10K after only running 3 times since his cycling season ended in late October, I was excited to see if my interval training had paid off.
Although my body does not require a lengthy taper for a short-distance race, I was going into this race with 2 tough weeks of interval training in preparation for the upcoming Subaru Half Marathon on November 24th (here in Jacksonville). it has only been 5 weeks since the Ironman World Championships but I truely feel as if I recovered incredibly fast from Kona..and in the best shape of my life. Therefore, I really focused on a good recovery from Kona and not loosing what I had worked so hard to create over the past 14 weeks in prep for Kona.
Focused on intense intervals in order to increase my lactate threshold and build my anaerobic engine, I took advantage of my endurance base and decided that if I paced myself properly during this 10K, I could have a great race.
Excited to race my first 10K in the past 3 years, I registered around 6:30am on race day morning and had a great 1.75 mile warm-up. It was a chilly 47 degrees when I arrived to the race venue but after warming up in my compression socks, CEP compression tri shorts and my yellow Oakley Women tank, I was ready to go.
The event was a small race, but I absolutely love supporting small, local events...especially when the event is USATF sanctioned.
When the race started, I started out fast right from the gun. Knowing that the 5K runners were with the 10K runners, I was excited to push myself for the entire 6.2 miles.
The course was beautiful as we ran through quite neighborhoods. There were several water stops with lots of volunteers. I grabbed a cup of water at most of the aid stations but I was lucky to get 2-3 ounces into my mouth.
By the first mile I was 4th overall runner but I was completely focused on my race. With my garmin as my "racing partner", I focused on what I had trained myself to do. With all of my intervals between 6:05 and 6:30 min/miles, I figured I would be able to set a PR from my best time of 42 minutes in 2006 (and 44 minutes in 2008) if I could be consistent.
Therefore..bring on the intervals!!
Within every mile brought an interval. Run hard..focus on form and breathing and recover at the mile marker. I would "slow" down to 7:15-7:20 min/miles for 10-20 sec or until I felt "fresh" again. Of course, as the race neared 3 miles, I was really fighting the desire to slow down longer and longer. Therefore, when I got to 3.5 miles, I stopped. Just for 5 seconds to stretch my hips with a slight lean backward, I took a few deep breaths and picked up the pace again.
I felt a bit fresher but I knew the last 3 miles would be tough. With a little change in the bank, I had a little wiggle room to slow down but it was going to be close for me to achieve my ultimate goal...to break 40 minutes!!!
All alone, I was really battling with self talk. Unaware of how my body would deal with this speed at this distance, I just broke down the race into 2 more miles to go, 1 more mile to go.
Still alone, I was hearing some cheers from the other runners and it gave me a good little burst of energy. With good form and heavy breathing, I tried to crank it into the next gear with less than 1/2 mile to go.
Unfortunately, my Ironman-trained body doesn't have many gears but with only 4 weeks of training, I was relishing in the fact that I was nearing the finishing line..in sight of a HUGE PR!!
As I crossed the finish line, I heard someone say "congratulations to the first overall female".
Completely unfocused on my place, I was joyful for the fact that I set a huge PR. After 3 years of long-distance focused training and 5 years since I set a personal best of 42 minutes in a 10K, I crossed the finish line in 1st place and barely missed my goal of a sub 40 minute 10K.
Finishing time:
40.09
6:29 min/mile pace
1st Overall Female
2nd Overall 10K athlete
I was super excited to call Karel but I had to wait until he finished HIS 2nd EVER 10k!
After the award ceremony, I received a call from Karel, letting me know that that was the hardest race of his life. Spoken like a true cyclist, Karel told me that he couldn't hang with the fast guys and they dropped him after the first mile.
However, I am always impressed with Karel and somehow, he managed to set a 10K PR of 38:59!!!! Naturally talented, Karel managed to run 6:16 min/miles with almost no training. Absolutely amazing.
Karel is excited to see if he can continue progressing with his run times...although his running is just a piece of his off-season training. The road bike isn't being used a lot, however, Karel is spending a lot of time in the weight room, on his new mountain bike and on his fixie bike.
Campy, my family and me enjoyed the afternoon at the Sponge Docks in Tarpon Springs. Once again, I am thankful for my body for letting me reach my goals and for helping me live a quality, balanced life.
11/13/11
Monday product review - power meter
Now a day, it is super easy to get the itch to sign up for a race distance, longer than what appears "easy". Perhaps you have done a 5K or 10K or a sprint triathlon and are ready to make the leap to register for a long-distance event. Whether you are seeking an Ironman distance triathlon or marathon, or perhaps even an olympic distance tri or half marathon, it is really easy to get caught up in the "mileage" and loose sight on all of the other areas (nutrition, sleep, sports nutrition, stress management, strength training, mental toughness, support from others, periodized training, etc.) that contribute to consistent training and a great race day performance. It is also important to address the topic of training versus exercise and to not overlook the importance of properly fueling before, during and after training in order to experience optimal performance gains. For once you transition into athlete training for an event (from individual exercising for weight management/loss), the equation of calories in/ calories out should be removed so that training gains are not compromised due to fear that you will "gain weight" from consuming proper training fuel before, during and after training.
While watching athletes reach the verge of overtraining/over-reaching and getting so close to losing all motivation in the last 2-4 weeks before a long-awaited long-distance or important race, I strongly encourage athletes to consider some of the many tools that are available to help reach your individual training and racing goals. For so many athletes neglect areas such as proper daily nutrition, individualized, distance-specific sports nutrition, adequate sleep, strength training and stress management, which affect how you perform both in training and racing. Although I love putting in the miles, just like you, I personally do not get obsessed with the idea that I am "not doing enough" or "need to do more". Because I believe in quality training, athletes who set out to just do x-miles or x-time, without a plan or a reason, often experience in-consistent performance gains, gradually notice that the weight that was once soooo easy to lose by training/exercising is no longer coming off (if anything, coming back on) and often experience more and more aches and pains. While you would think that the athlete would re-evaluate their training plan and possibly consult a coach to create an effective, quality training plan to allow for performance gains, the athlete ultimately feels pressure to do more and more mileage out of fear or doubt that they won't be able to perform x-distance on race day.
One of the best investments in my triathlon career has been a power meter. During the first week of using it (3 years ago) I was totally overwhelmed..just like I was when I started training with HR. However, after a few weeks of playing around with the power meter, I started to understand my efforts and I was able to stay in my zones. I find a power meter to be a valuable for ALL levels of fitness. If anything, newbies who train with a coach or aim for a more consistent training plan, should strongly consider training with power as an easy and effective tool to monitor progress and ensure quality training.
POWER
Quark crankset
Power meter (Cyclops G3)
Vector Power meter pedal
Karel has studied, worked on and raced bikes all his life. Ever since he was a young boy in Czech Republic, he has followed cycling and everything related to bikes.
As a coach, I receive a lot of questions from my personal athletes and from other individuals who are athletic. One popular question that I receive a lot from triathletes is about race wheels..."will they make me faster?"
To respond, I typically say "Have you considered buying a power tap?"
As a coach, I want to make sure that my athletes arrive to race day physically fit. In order to achieve personal goals, I help them with their racing plan. In order to determine the race-day plan, I take into consideration training.
On race day, you are not there to "train". You are putting your "training" to the test. So regardless if you train in race wheels or just race in race wheels, you are relying on an efficient body, that is trained and well-fueled. Every training session builds on one another so that on race day you are ready to put your training to the test.
By training with power, you are able to directly monitor how much force you are exerting with each pedal stroke. Power is the most objective way to monitor your effort (in watts) while riding. Power says it as it is. Because heart rate can change on a daily basis (depending on fatigue, sleep, stress, etc.) your power will effectively measure you effort and will allow you to be consistent within each workout.
I find power meters most valuable for long-distance training..especially for Ironman triathletes. This year I did 1 x 100+ mile ride in my 14-week KONA training plan. It was a 110 mile ride and I had specific zones (power) to follow. Prior to that ride, I did a handful of 80 or 90 mile rides, around 4-5 hours, with specific zones (power) to follow. Every training session was based on my power and by reviewing previous workouts from my WKO+ power analysis program, I was able to monitor my profess and set tangible goals for each training session. Regardless if it was windy, breezy or hot, I was able to see myself improving on the bike WITHOUT focusing on my speed or mileage.
Although I recommend having a trained professional evaluate your training logs when training with power (Karel reviews my training as well as for my athletes who train with power), training with power is not difficult to do on your own.
I do not feel that a power meter should replace heart rate training or that you should never focus on speed. However, a power meter will give you a more accurate representation of your current fitness, what occurred during your last training/racing session and what areas you need to work on in order to improve. Once again, training is not just about the miles but rather what you put into those miles.
In March 2012, Garmin will release the NEW pedal-based power. Right now, Cyclops has a new power meter for the wheel hub (G3). I have an older model of the Cyclops hub power meter which is in my "race wheels" (which I use for training - tubular tires). Karel has a quark which is in the crank of the bike. This allows Karel to always train with power, no matter what wheels (training or racing) wheels he decides to use. We both have a software program to analyze and store our data.
Karel says that the pedal power meter is a great idea and he is excited for it to come out. However, he suggests that if you are the type to get the latest and greatest the day it is released, to wait until it is out for a little while. Just like with the Quark, the Speed Concept, etc., there are typically a few glitches when it comes to new products. Although Trek and other companies have exceptional warranties and customer service, the wait for the new pedal power meter is more for your sake so you don't have to deal with any potential problems that may be worked out in the first few months that it is released.
While watching athletes reach the verge of overtraining/over-reaching and getting so close to losing all motivation in the last 2-4 weeks before a long-awaited long-distance or important race, I strongly encourage athletes to consider some of the many tools that are available to help reach your individual training and racing goals. For so many athletes neglect areas such as proper daily nutrition, individualized, distance-specific sports nutrition, adequate sleep, strength training and stress management, which affect how you perform both in training and racing. Although I love putting in the miles, just like you, I personally do not get obsessed with the idea that I am "not doing enough" or "need to do more". Because I believe in quality training, athletes who set out to just do x-miles or x-time, without a plan or a reason, often experience in-consistent performance gains, gradually notice that the weight that was once soooo easy to lose by training/exercising is no longer coming off (if anything, coming back on) and often experience more and more aches and pains. While you would think that the athlete would re-evaluate their training plan and possibly consult a coach to create an effective, quality training plan to allow for performance gains, the athlete ultimately feels pressure to do more and more mileage out of fear or doubt that they won't be able to perform x-distance on race day.
One of the best investments in my triathlon career has been a power meter. During the first week of using it (3 years ago) I was totally overwhelmed..just like I was when I started training with HR. However, after a few weeks of playing around with the power meter, I started to understand my efforts and I was able to stay in my zones. I find a power meter to be a valuable for ALL levels of fitness. If anything, newbies who train with a coach or aim for a more consistent training plan, should strongly consider training with power as an easy and effective tool to monitor progress and ensure quality training.
POWER
Quark crankset
Power meter (Cyclops G3)
Vector Power meter pedal
Karel has studied, worked on and raced bikes all his life. Ever since he was a young boy in Czech Republic, he has followed cycling and everything related to bikes.
As a coach, I receive a lot of questions from my personal athletes and from other individuals who are athletic. One popular question that I receive a lot from triathletes is about race wheels..."will they make me faster?"
To respond, I typically say "Have you considered buying a power tap?"
As a coach, I want to make sure that my athletes arrive to race day physically fit. In order to achieve personal goals, I help them with their racing plan. In order to determine the race-day plan, I take into consideration training.
On race day, you are not there to "train". You are putting your "training" to the test. So regardless if you train in race wheels or just race in race wheels, you are relying on an efficient body, that is trained and well-fueled. Every training session builds on one another so that on race day you are ready to put your training to the test.
By training with power, you are able to directly monitor how much force you are exerting with each pedal stroke. Power is the most objective way to monitor your effort (in watts) while riding. Power says it as it is. Because heart rate can change on a daily basis (depending on fatigue, sleep, stress, etc.) your power will effectively measure you effort and will allow you to be consistent within each workout.
I find power meters most valuable for long-distance training..especially for Ironman triathletes. This year I did 1 x 100+ mile ride in my 14-week KONA training plan. It was a 110 mile ride and I had specific zones (power) to follow. Prior to that ride, I did a handful of 80 or 90 mile rides, around 4-5 hours, with specific zones (power) to follow. Every training session was based on my power and by reviewing previous workouts from my WKO+ power analysis program, I was able to monitor my profess and set tangible goals for each training session. Regardless if it was windy, breezy or hot, I was able to see myself improving on the bike WITHOUT focusing on my speed or mileage.
Although I recommend having a trained professional evaluate your training logs when training with power (Karel reviews my training as well as for my athletes who train with power), training with power is not difficult to do on your own.
I do not feel that a power meter should replace heart rate training or that you should never focus on speed. However, a power meter will give you a more accurate representation of your current fitness, what occurred during your last training/racing session and what areas you need to work on in order to improve. Once again, training is not just about the miles but rather what you put into those miles.
In March 2012, Garmin will release the NEW pedal-based power. Right now, Cyclops has a new power meter for the wheel hub (G3). I have an older model of the Cyclops hub power meter which is in my "race wheels" (which I use for training - tubular tires). Karel has a quark which is in the crank of the bike. This allows Karel to always train with power, no matter what wheels (training or racing) wheels he decides to use. We both have a software program to analyze and store our data.
Karel says that the pedal power meter is a great idea and he is excited for it to come out. However, he suggests that if you are the type to get the latest and greatest the day it is released, to wait until it is out for a little while. Just like with the Quark, the Speed Concept, etc., there are typically a few glitches when it comes to new products. Although Trek and other companies have exceptional warranties and customer service, the wait for the new pedal power meter is more for your sake so you don't have to deal with any potential problems that may be worked out in the first few months that it is released.
11/10/11
Is a running race in your near future?
With the "tri" season coming to an end and cooler temps approaching, many fitness enthusiasts and athletes are seeking running races in order to stay in shape, feel a little competitive and to achieve goals. As a triathlete, I do not hang up my bike and stop my membership at the Y in order to run in "running" season here in Florida. I am still a triathlete, training for 3 individual sports. However, "run" season allows a little more emphasis placed on running but still, I do not forget that I am a triathlete who enjoys to run.
In order to keep things spicy in the off-season from triathlons, I dedicate 1 more day a week to strength training (3 days a week of full-body training), I ride my road bike at least 2 days per week and include 1 "fun" run during the week (either the Trek Beer Run or a run with Karel in the evening). I still run with Campy after my runs..which is incredibly fun for both of us. I still focus on compression, running off the bike and stretching/strengthening my hips/glutes/lower back as those 3 things help me from becoming injured and allow for a quick recovery, with performance gains.
If you are a new runner, are thinking of training for a long distance event or are searching for a few tips of how to make the most of your "off-season" or "running" season, here are a few suggestions...
Training for a Running Road Race:
When planning your training for a marathon or any road race, use a training plan. Not only are plans designed to help you improve your fitness and help you reach your running goals but the plans keep you scheduled so that quality workouts are not replaced with junk mileage. If you have minimal running experience or you are coming from a background in another athletic sport, give yourself at least 1 month to build a running base and improve fitness (aka introduce your muscles to "planned" running) before beginning specific training, designed to encourage performance gains. During this month, focus on running skills, drills and economy and fall in love with running. Don't hesitate to include walk/run in your year-round running plan. Even if you are a vetran in the sport and you are planning on running 1 or more marathons a year, give yourself a chance to enjoy the art of running without being strict on mileage, speed, HR, etc. For newbies, once you feel as if your fitness has improved, started your structured training and focus on running for time (not distance) for most of your runs. I highly encourage investing in a garmin w/ a HR monitor so that you can monitor progress as well as be consistent with effort. While HR is a great training tool - so is effort and pace. Once you feel comfortable running between 45 min and 75 min, start increasing your speed through intervals (walk/run or jog/run) so that you can cover more distance in that designated amount of time. After around 2 months of building your base and getting use to intervals, you should find yourself noticing performance gains, alongside feeling more confident with your running. The key is to not rush the "base" period of training and to not be afraid to do intervals.
HEALTH STATUS
Before you start a new sport or new training plan, consider your health status and fitness. It is easy to get caught up in the hype of the endurance world (specifically ironmans and marathons) so it is very important that you are well enough to start a new challenge. There is nothing worse that starting a training program injured or even worse, racing injured. If you are sick, injured or currently suffer from medical conditions and do not have a physician's approval to start/resume activity, reassess your training plan and goals in order to truly enjoy your running experience. Although this may not be the best time for you to "train" for an event, there is likely something that you CAN do in order to maintain health and fitness.
Running Economy
Your running performance is made up of your vo2 (max oxygen used during exercise), anaerobic threshold (lactate production exceeds removal) and running economy (movement velocity for a given energy consumption). Even if you aren’t an elite runner, your performance during a marathon (or any race) depends on how well each of those variables have been trained and how they will perform during the given task. As for running races longer than a 10K, nothing is more important than the efficiency of the lungs, heart and blood to deliver oxygen. The best runners (from people who are fast to those who truely enjoy running regardless of finishing time) show a high running economy which means that they have trained themselves to run a given speed with less oxygen demand. In part of improving your running economy, combine intervals, threshold runs and speed work into your long, slow sessions. For lactate training, in addition to fartleks and intervals, add in a weekly hill sessions. Drills, proper running form and proper breathing all contribute to good economy. . Just because two people have the same VO2 or max HR doesn’t mean that they will perform the same. The person with the best running economy will use less oxygen during the race and will be the most efficient runner come race day.
Injury Prevention
In addition to proper training and proper fueling, the greatest challenge of running is getting to the start line uninjured, not burnout/overtraing, hungry to race and rested. Why do injuries occur when you are training for an event and not in the off-season? Athletes often think that more is better when it comes to running, sign up for multiple races without dedicating the time to training for a few key races and focus on the miles rather than the entire "training" process. Too often, mileage increases too rapidly and there is little emphasis on recovery. One of the reasons why I believe in doing a long run on the weekend (after spinning the legs easy on the bike for 30-60 min) is so that you have ample time to recover without the stress of getting to work on time, waking up super early and not being able to focus on proper nutrition before, during and after the workout.
Although a coach can help design the best laid plan for you in order to stay balanced with life and to experience performance gains, while meeting personal goals, it's important to recognize that if the body isn't ready for a race or arduous training, you will spend more time on the couch recoverying from an injury rather than recoverying from training. Another cause for injury is inconsistent training or pushing too hard with training. Building mileage too rapidly (more than 10% mileage per week), training hard for more than 2-3 days in a row and consistently skipping and making up key workouts are some of the most common factors contributing to injuries. Listen to your body. If you feel extremely tired and fatigued or you feel life is getting a bit busy or stressful, take a day off, get some extra sleep or just walk and enjoy exercising. One or two skipped workouts may save you from being severely injured and possibly missing your event. Other tips for injury prevention are staying hydrated, stretching after your workout regularly, lifting weights to train opposing muscle groups, getting massages, wearing compression, warming up (ex. biking) before running, take ice baths and replacing your shoes every 3-4 months (after you have a professional shoe fit). Also, cross training should be an important component of your training plan. Not only to keep you sane with your running routine but you will help prevent overuse injuries. Active recovery, through cycling, swimming or walking are great ways to rest your torn-down legs, maintain your fitness and decrease your level of fatigue. I encourage no more than 5 times a week of running, for most athletes seeking running gains. Again - less is more if you have a quality-designed training plan. Also,sSpinning your legs after your long/intense runs, swimming a few laps after a speed session or walking 10-15 min. after a hill workout will work wonders for your legs!
Good luck and have fun!!
11/9/11
Eggplant and butternut squash - dinner and leftovers
I absolutely love, love, LOVE winter produce. The closer I get to the winter months, the more time I spend in my kitchen..coming up with yummy creations.
I can honestly admit that I enjoy all fruits and veggies....when someone else prepares them. There are lots of staple produce items in my diet but in the case of some veggies like squash, cauliflower and zucchini, I haven't yet learned to appreciate them yet - in my own creation.
However...I WILL NOT GIVE UP!
After a lot of creativity, I finally learned to appreciate eggplant. Rubbed in olive oil, seasoned with no-salt seasonings and topped with a little mozzarella cheese...I now LOVE eggplant.
When my friend Laura (http://healthyeaterrd.blogspot.com/) prepares butternut squash soup for me..I absolutely love it! I recently purchased a butternut squash at the farmers market so it was up to me to make sure it didn't go to waste (as no food goes to waste in the Sumbal household).
For my yummy creation the other night, I prepared grilled eggplant and butternut squash. Super simple as both cooked in the oven and I had time to prepare a lunch for Karel and myself, for the next day.
Enjoy!!!
Eggplant and butternut squash
Grilled Eggplant
2 large eggplants
Olive oil
no-salt seasoning
optional: part-skim mozzarella cheese
1. Preheat oven to 425 degrees.
2. Line a cookie sheet with tinfoil and place sliced eggplant on sheet.
3. Rub a little olive oil on each eggplant and season with your choice of no-salt seasoning.
4. Bake for 10-15 minutes or until lightly golden brown.
Butternut squash
1 butter nut squash (sliced down middle, seeds removed)
1 tbsp butter (my fav is Olivio)
Sea salt
1. On a baking sheet, lined with tinfoil, place butternut squash with inside facing upward.
2. Lightly pread butter all over inside of squash.
3. Season with a pinch of sea salt.
4. Bake for 40 minutes or until inside is soft.
5. Cube squash and serve.
Leftovers......
My lunch:
Butternut squash w/ cinnamon
Yogurt w/ 2 dried prunes
Salad w/ chopped egg and salsa
Grilled eggplant
Not-pictured - baggy of grapes, sliced peaches and celery sticks. Baggy of unsalted mixed nuts.
Karel's lunch:
1 can tuna (w/ can opener)
Grilled eggplant
Yogurt w/ peaches and prunes
Mixed salad w/ chopped egg
Not-pictured - baggy of grapes and celery sticks. Baggy of unsalted mixed nuts.
I can honestly admit that I enjoy all fruits and veggies....when someone else prepares them. There are lots of staple produce items in my diet but in the case of some veggies like squash, cauliflower and zucchini, I haven't yet learned to appreciate them yet - in my own creation.
However...I WILL NOT GIVE UP!
After a lot of creativity, I finally learned to appreciate eggplant. Rubbed in olive oil, seasoned with no-salt seasonings and topped with a little mozzarella cheese...I now LOVE eggplant.
When my friend Laura (http://healthyeaterrd.blogspot.com/) prepares butternut squash soup for me..I absolutely love it! I recently purchased a butternut squash at the farmers market so it was up to me to make sure it didn't go to waste (as no food goes to waste in the Sumbal household).
For my yummy creation the other night, I prepared grilled eggplant and butternut squash. Super simple as both cooked in the oven and I had time to prepare a lunch for Karel and myself, for the next day.
Enjoy!!!
Eggplant and butternut squash
Grilled Eggplant
2 large eggplants
Olive oil
no-salt seasoning
optional: part-skim mozzarella cheese
1. Preheat oven to 425 degrees.
2. Line a cookie sheet with tinfoil and place sliced eggplant on sheet.
3. Rub a little olive oil on each eggplant and season with your choice of no-salt seasoning.
4. Bake for 10-15 minutes or until lightly golden brown.
Butternut squash
1 butter nut squash (sliced down middle, seeds removed)
1 tbsp butter (my fav is Olivio)
Sea salt
1. On a baking sheet, lined with tinfoil, place butternut squash with inside facing upward.
2. Lightly pread butter all over inside of squash.
3. Season with a pinch of sea salt.
4. Bake for 40 minutes or until inside is soft.
5. Cube squash and serve.
Leftovers......
My lunch:
Butternut squash w/ cinnamon
Yogurt w/ 2 dried prunes
Salad w/ chopped egg and salsa
Grilled eggplant
Not-pictured - baggy of grapes, sliced peaches and celery sticks. Baggy of unsalted mixed nuts.
Karel's lunch:
1 can tuna (w/ can opener)
Grilled eggplant
Yogurt w/ peaches and prunes
Mixed salad w/ chopped egg
Not-pictured - baggy of grapes and celery sticks. Baggy of unsalted mixed nuts.
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