As Americans, most of us have ready access to food. Not just healthy food mind you, but fast...and fatty options. It's a struggle for athletes to choose the best options to fuel our body in our rat-race world.
How do you fuel your workouts? Are you careful to eat things that won't harm you or the environment? It's a fair question you know. Things now-a-days are not necessarily harmless, even though they're packaged as food.
In the past 9 months, I've begun a campaign to eat locally produced, healthy food. And I mean real food. Not stuff that's been sitting on a shelf for 6 months....or even would survive on a shelf for 6 months. It means shopping more frequently and it means going more places. I avoid the inner isles of the grocery store. I poll friends and scour Facebook for places where my local friends are buying local produce, eggs from free range chickens and meats from sources not in feedlots. It's a chore. Heck, by some standards, it's a job.
But I'm feeling better than ever. I'm feeling strong and I'm sleeping soundly. I still consume caffeine. (I love coffee.) My workouts are going well and I'm feeling the strength I've gained over recent months.
The other thing that I've found helpful is keeping a food diary. This is common amongst folks trying to lose weight, but how many of us do it, who are just trying to fuel our bodies efficiently?
What I've found is that I not only eliminate mindless snacking by documenting my consumption, but I'm much more careful about eating enough food on days where my training load is heavy. I definitely think this contributes to a stronger body, more complete recovery and consequently, better response to training stimulus.
I would recommend that anyone who is trying to improve performance try keeping a food diary. You'll be amazed at what you eat....or don't eat and you'll find it much easier to fine tune your training diet so that it aides in optimized performance.
Sunday, November 14, 2010
Friday, November 12, 2010
Dreams
You have dreams don't you? I hope everyone does. I hope we all wish for something that is just slightly out of reach. Many of us wish for things that are way out of reach. For some, this is what helps them through mundane days. For others, it can be a harsh slap in the face of reality.
I find that I daydream about things that are totally within my grasp. When I'm at work, I dream about being at home, curled up in my big comfy chair with a good book. When I'm at home, I think about going shopping in a larger city. When I'm traveling I worry about the work I should be doing at home. A certain amount of restlessness is built into today's global society. In my opinion, a certain amount of restlessness is built into being American. But a certain amount of restlessness is innate to who we are....or are not.
As a population, it's a fair assumption that we triathletes (or most of us) are restless by nature. We strive for the excitement. We push the limits of our bodies and minds. It's been proven that most triathletes are Type 'A'. I interpret that to mean that we want more out of life...and sometimes that means we dream big.
It helps to look at the accomplishments of other athletes, and yes, sometimes we covet them. Whether it's your local hero or one of the pros, it's perfectly appropriate, and quite commendable to dream to accomplish some of what they have accomplished. Sometimes just reading an article or watching a race in TV sparks that thing inside you that helps your run faster or ride farther. Take whatever inspiration strikes you. Sometimes it's your child yelling, 'Go Mom (or Dad)' and sometimes it's simply that feeling you get when you step out and the day is perfect for training.
Take that inspiration and turn it into a dream. You can accomplish what you can dream.
I find that I daydream about things that are totally within my grasp. When I'm at work, I dream about being at home, curled up in my big comfy chair with a good book. When I'm at home, I think about going shopping in a larger city. When I'm traveling I worry about the work I should be doing at home. A certain amount of restlessness is built into today's global society. In my opinion, a certain amount of restlessness is built into being American. But a certain amount of restlessness is innate to who we are....or are not.
As a population, it's a fair assumption that we triathletes (or most of us) are restless by nature. We strive for the excitement. We push the limits of our bodies and minds. It's been proven that most triathletes are Type 'A'. I interpret that to mean that we want more out of life...and sometimes that means we dream big.
It helps to look at the accomplishments of other athletes, and yes, sometimes we covet them. Whether it's your local hero or one of the pros, it's perfectly appropriate, and quite commendable to dream to accomplish some of what they have accomplished. Sometimes just reading an article or watching a race in TV sparks that thing inside you that helps your run faster or ride farther. Take whatever inspiration strikes you. Sometimes it's your child yelling, 'Go Mom (or Dad)' and sometimes it's simply that feeling you get when you step out and the day is perfect for training.
Take that inspiration and turn it into a dream. You can accomplish what you can dream.
Wednesday, November 10, 2010
A New Notebook
Well, it's that time of year when I break out a new notebook. The 2010 triathlon season has ended and my athletes are starting to think about next year.
Maybe I'm old-school or maybe technologically challenged, but I still like to map out a season on paper. Not only is it easier visually, for me to grasp the 'big picture' but I like the feel of the pages and the ability to flip back and forth as I make lists and plan out weeks.
I start by writing down the date of each Monday during the training period. I group the weeks into larger cycles - sometimes those are months, sometimes 6-week blocks, sometimes 3-week blocks. Each 'block' has a training goal, as does each week. For each week, there is a designated purpose and each workout within that week is tailored to meet that purpose. Some workouts during the week are more important than others and I designate those as 'key' workouts, so my clients will know that they are non-negotiable. Other workouts are just fillers, or the 'supporting' activities to the key workouts for the week.
By doing this, it's easy for me, throughout the year, to maintain focus and to remember what the goals are. It's a proven system, and well documented in a number of triathlon training manuals.
But the notebook has greater meaning to me personally. I've always been a fan of school supplies. There's nothing like that shopping trip in the Fall, or as it occurs now, in the summer, to shop for school supplies - new notebooks, pencils, pens and rulers. I use all that stuff in my training toolbox. I color code things. The new notebook looks fresh and promising with it's crisp white pages. It seems to promise that next season is going to be even more fabulous than the one that's just ended.
Now, that I retire last season's notebook, I look at it fondly....like an old friend. I carried it everywhere - to work, to Starbuck's, to the gym. I kept in the car when I picked my kids up in case I had a few minutes to ponder. Furthermore, I kept notes on Webinars in it; notes from conversations with clients. It's something of a Bible to me, or more accurately, like a security blanket. I have no doubt, that as I plan for the new season, I will refer to my old friend for advice. Because with training, it's never out with the old and in with the new. There's always something to be learned from last season. Each season holds it's own lessons.
So break out your new 'notebook' this season. If you're not already, keep a training journal. If you haven't already, commit to paper, your goals. It's fun and rewarding and you'll be glad you did.
Maybe I'm old-school or maybe technologically challenged, but I still like to map out a season on paper. Not only is it easier visually, for me to grasp the 'big picture' but I like the feel of the pages and the ability to flip back and forth as I make lists and plan out weeks.
I start by writing down the date of each Monday during the training period. I group the weeks into larger cycles - sometimes those are months, sometimes 6-week blocks, sometimes 3-week blocks. Each 'block' has a training goal, as does each week. For each week, there is a designated purpose and each workout within that week is tailored to meet that purpose. Some workouts during the week are more important than others and I designate those as 'key' workouts, so my clients will know that they are non-negotiable. Other workouts are just fillers, or the 'supporting' activities to the key workouts for the week.
By doing this, it's easy for me, throughout the year, to maintain focus and to remember what the goals are. It's a proven system, and well documented in a number of triathlon training manuals.
But the notebook has greater meaning to me personally. I've always been a fan of school supplies. There's nothing like that shopping trip in the Fall, or as it occurs now, in the summer, to shop for school supplies - new notebooks, pencils, pens and rulers. I use all that stuff in my training toolbox. I color code things. The new notebook looks fresh and promising with it's crisp white pages. It seems to promise that next season is going to be even more fabulous than the one that's just ended.
Now, that I retire last season's notebook, I look at it fondly....like an old friend. I carried it everywhere - to work, to Starbuck's, to the gym. I kept in the car when I picked my kids up in case I had a few minutes to ponder. Furthermore, I kept notes on Webinars in it; notes from conversations with clients. It's something of a Bible to me, or more accurately, like a security blanket. I have no doubt, that as I plan for the new season, I will refer to my old friend for advice. Because with training, it's never out with the old and in with the new. There's always something to be learned from last season. Each season holds it's own lessons.
So break out your new 'notebook' this season. If you're not already, keep a training journal. If you haven't already, commit to paper, your goals. It's fun and rewarding and you'll be glad you did.
Saturday, October 30, 2010
Near-perfect Saturday
I started the weekend off right....with a clean house.
As stated in the previous post, we had some friends over last night...kind of welcoming a new couple into the neighborhood, and we prepared by vacuuming up all the dog hair and dusting and mopping all the surfaces. Actually, we didn't do all that; my husband and kids did all that. And all the surfaces weren't covered, just the ones that the guests would see. But I digress.
When I got up this morning and walked into the family room and saw, well, nothing, it was an amazingly peaceful feeling. No one had left their shoes out. No mail stood unopened on the table. No ice cream bowls littered the coffee tables and no dust bunnies scurried after me as I padded to the kitchen to make coffee Talk about bliss. To a mother of 2 teenagers and 3 canines, this is absolute, unadulterated heaven. I got up before anyone else and was able to enjoy the quiet just as the sun was starting to peek over the horizon. It was just a marvelous start to a great day.
The fact that the house was already (mostly) clean energized me to do more. I cleaned the master bathroom (that didn't get cleaned yesterday because the guests wouldn't see it), dusted the master bedroom and cleaned my silver jewelry. I even switched out some pictures in frames to some more current ones. Then I took a nap. Isn't that what most industrious people do on Saturday afternoon?
The waning hours of my SaturDAY involved running 3 quick errands (delivering SBR clothing) and dropping off jewelry to be repaired, and a great swim. I worked in sets of 300's. In the off season, it's fun to mix things up - still getting in some good yardage, but not worrying about doing any really long sets. I did a warm-up, some drills, some strength work, an intensity set and a cool down. I felt wonderful! It's amazing what swimming 3x/week can do for your swim confidence. I even dabbled with a bit of backstroke and fly. (I know, who feels good enough to tackle fly if you don't have to.)
Now I'm back home. I'm hoping to enjoy a quiet evening, a home cooked meal and an early bedtime. I have an 8-mile run planned for tomorrow and it better go well. This is kind of the benchmark run for my half marathon in December.
As stated in the previous post, we had some friends over last night...kind of welcoming a new couple into the neighborhood, and we prepared by vacuuming up all the dog hair and dusting and mopping all the surfaces. Actually, we didn't do all that; my husband and kids did all that. And all the surfaces weren't covered, just the ones that the guests would see. But I digress.
When I got up this morning and walked into the family room and saw, well, nothing, it was an amazingly peaceful feeling. No one had left their shoes out. No mail stood unopened on the table. No ice cream bowls littered the coffee tables and no dust bunnies scurried after me as I padded to the kitchen to make coffee Talk about bliss. To a mother of 2 teenagers and 3 canines, this is absolute, unadulterated heaven. I got up before anyone else and was able to enjoy the quiet just as the sun was starting to peek over the horizon. It was just a marvelous start to a great day.
The fact that the house was already (mostly) clean energized me to do more. I cleaned the master bathroom (that didn't get cleaned yesterday because the guests wouldn't see it), dusted the master bedroom and cleaned my silver jewelry. I even switched out some pictures in frames to some more current ones. Then I took a nap. Isn't that what most industrious people do on Saturday afternoon?
The waning hours of my SaturDAY involved running 3 quick errands (delivering SBR clothing) and dropping off jewelry to be repaired, and a great swim. I worked in sets of 300's. In the off season, it's fun to mix things up - still getting in some good yardage, but not worrying about doing any really long sets. I did a warm-up, some drills, some strength work, an intensity set and a cool down. I felt wonderful! It's amazing what swimming 3x/week can do for your swim confidence. I even dabbled with a bit of backstroke and fly. (I know, who feels good enough to tackle fly if you don't have to.)
Now I'm back home. I'm hoping to enjoy a quiet evening, a home cooked meal and an early bedtime. I have an 8-mile run planned for tomorrow and it better go well. This is kind of the benchmark run for my half marathon in December.
Friday, October 29, 2010
Up Early
It's shortly after 5 AM Eastern time. I wish I could say I was industrious enough to be up to work out, but the truth is, I'm up for work. Working in healthcare necessitates some crazy hours. Sometimes getting up hours before the sun, sometimes leisurely getting up as the sun is cresting the horizon.
It's all good though. Going to work early means getting off early too. That's the part I like. It's like having 2 days in one: The work day starting while most people are hitting their 2nd cycle of REM sleep and the 2nd day starting just as folks are getting back from lunch. Most of the time, my '2' days are separated by a nap. When you get up at 4 AM, you need a nap!
Today I'm excited about being done with work early because we're having friends over for dinner. We used to entertain a LOT, but in the last year or so, I've let it take a back burner to the raising of 2 teenaged girls. But, the girls are out of school today, so I'm using them as slaves, er, enlisting their help, to get ready for company. Their lists are made out and the vacuum is ready! When I get off work, I'm headed to the store for fresh veggies and maybe some shrimp. I'm hoping I'll come home to find shiny floors and uncluttered surfaces. We'll see. I don't think kids today are required to do as much at home as I was in the '70's. My mom left me lists almost every day. I guess that's my fault for not requiring more from my kids, but honestly, I'm happy with the fact that they're good students and both have paying jobs.
So if you're an athlete that gets up and out early, kudos to you today! If you're a person that has a demanding job, kudos to you too! But if you're a person who has friends that you're entertaining or are the friend being entertained today, just have fun!
It's all good though. Going to work early means getting off early too. That's the part I like. It's like having 2 days in one: The work day starting while most people are hitting their 2nd cycle of REM sleep and the 2nd day starting just as folks are getting back from lunch. Most of the time, my '2' days are separated by a nap. When you get up at 4 AM, you need a nap!
Today I'm excited about being done with work early because we're having friends over for dinner. We used to entertain a LOT, but in the last year or so, I've let it take a back burner to the raising of 2 teenaged girls. But, the girls are out of school today, so I'm using them as slaves, er, enlisting their help, to get ready for company. Their lists are made out and the vacuum is ready! When I get off work, I'm headed to the store for fresh veggies and maybe some shrimp. I'm hoping I'll come home to find shiny floors and uncluttered surfaces. We'll see. I don't think kids today are required to do as much at home as I was in the '70's. My mom left me lists almost every day. I guess that's my fault for not requiring more from my kids, but honestly, I'm happy with the fact that they're good students and both have paying jobs.
So if you're an athlete that gets up and out early, kudos to you today! If you're a person that has a demanding job, kudos to you too! But if you're a person who has friends that you're entertaining or are the friend being entertained today, just have fun!
Thursday, October 28, 2010
Good swim....and then good run!
I am happy to report 2 consecutive days of fulfilling workouts....following 3 days of extreme fatigue and crappy workouts. It's nice to feel normal again.
I think this weekend, I must've been fighting some sort of bug. I had to take an additional rest day on Saturday and my 5-mile run on Sunday felt like 15! I was so sore! Thankfully, I seem to be over what it was and yesterday's swim went great, as did today's run with strides.
I love feeling strong. (Who doesn't, right?) There's something so ego-boosting about feeling long and lean in the water and feeling like every stride counts on the run. No dragging my feet today! I really felt my feet almost spinning under my hips. Very cool indeed.
Sometimes we athletes have good days and sometimes we have bad days. Having 2 or 3 bad days in a row really sucks. It's enough to shake your confidence. I feel on the road to recovery and hoping to have more strong workouts to come. I'm really working hard towards a half marathon PR. This weekend is an 8-mile run. Wish me luck!
I think this weekend, I must've been fighting some sort of bug. I had to take an additional rest day on Saturday and my 5-mile run on Sunday felt like 15! I was so sore! Thankfully, I seem to be over what it was and yesterday's swim went great, as did today's run with strides.
I love feeling strong. (Who doesn't, right?) There's something so ego-boosting about feeling long and lean in the water and feeling like every stride counts on the run. No dragging my feet today! I really felt my feet almost spinning under my hips. Very cool indeed.
Sometimes we athletes have good days and sometimes we have bad days. Having 2 or 3 bad days in a row really sucks. It's enough to shake your confidence. I feel on the road to recovery and hoping to have more strong workouts to come. I'm really working hard towards a half marathon PR. This weekend is an 8-mile run. Wish me luck!
Wednesday, October 27, 2010
A New View
Once again, I got minimal sleep last night, but I'm determined to keep a positive attitude. Hubby is getting better; he couldn't help being injured and I should be more empathetic.
As a type 'A' person, I demand a lot out of life. I'm constantly looking for something new and/or exciting. That's not to say I'm an adrenaline junkie, but I do like a challenge.
In these trying economic times, I've decided that maybe instead of trying to do or buy things new and different, I should just change my view. I'm reading the old classic 'A Tree Grows in Brooklyn'. The time frame is the early part of the twentieth century and the setting is one of the poorer neighborhoods of Brooklyn. Through its pages, I'm looking at my own (sometimes mundane) world in a different way. In the book, the young central character, takes great pleasure in the simpleness of reading a book and consuming her prized penny candy on Saturday afternoon. I find that I need to take pleasure in the simple task of making dinner or going to work or watching the changing leaves flutter to the ground.
Work for me, is a constant give and take of emotions. Sometimes I feel proud of what I do and thrilled to be in the business of helping people. But sometimes I get bored and just plain annoyed at the whining people (both coworkers and patients!). At those times, I try to refocus on the fluttering leaves (metaphorically speaking). During the boring periods, I daydream about going on an exotic vacation but I think that maybe I can have just as much fun in my own backyard! Once our eyes are opened to the beauty of simplicity, the possibilities for happiness are endless!
As a type 'A' person, I demand a lot out of life. I'm constantly looking for something new and/or exciting. That's not to say I'm an adrenaline junkie, but I do like a challenge.
In these trying economic times, I've decided that maybe instead of trying to do or buy things new and different, I should just change my view. I'm reading the old classic 'A Tree Grows in Brooklyn'. The time frame is the early part of the twentieth century and the setting is one of the poorer neighborhoods of Brooklyn. Through its pages, I'm looking at my own (sometimes mundane) world in a different way. In the book, the young central character, takes great pleasure in the simpleness of reading a book and consuming her prized penny candy on Saturday afternoon. I find that I need to take pleasure in the simple task of making dinner or going to work or watching the changing leaves flutter to the ground.
Work for me, is a constant give and take of emotions. Sometimes I feel proud of what I do and thrilled to be in the business of helping people. But sometimes I get bored and just plain annoyed at the whining people (both coworkers and patients!). At those times, I try to refocus on the fluttering leaves (metaphorically speaking). During the boring periods, I daydream about going on an exotic vacation but I think that maybe I can have just as much fun in my own backyard! Once our eyes are opened to the beauty of simplicity, the possibilities for happiness are endless!
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