tcovert's Winter 2009 Mentor Group - FULL (Page 15)

Susie,

 As far as recovery meals, I often don't have the stomach for food right after a workout, so I do recovery drinks. Slim fast works great, and some of those ensure type drinks work good too. I'm not sure if they have milk in them, but I bet you could find some that don't.

Aloha Guys and Gals

I've been lying low last few days as nutrition has not been going well but .... oh any way here's the Stat's on the week LOL.

Last Weeks Goals

1. weight - 250 (look at nutrition timing and nail that) Done?!?!?!?!?!
2. Nail core and stretch workouts this week Mmmmmmm failed but started
3. Make sure I rest! Okay I'll call that a Done

 Got no idea how the hell I managed to nail that 250! My nutrition was all to pot - (note: when I don't log you know it's going to be bad) But I'll take it with open arms. I am going to start making notes on what my nutrition plan should be and post it and that will help me to sort it out. I am so chuffed I made it even though I didn't deserve it.

I did start core work and stretching but not how I intended. This week I am going to formalize the my plans and make them specific.

I rested better than I have in the past and I was pleased with that. This week is my recovery week so I am looking to loose a little this week, maybe a pound and I am going to find it hard cutting the hours but (at my age) I really need to make sure I recover better and so I am going to write my recovery plan down as this is really as important if not more so than the training (if you know what I mean).

I had an event on Saturday (there's a link in my logs for that day for the race report), a 5K. I felt horrible ALL the way round! First 2K up hill. I really felt like I was doing 14 min miles, but now I think I was passing the walkers but it felt bad. Then when I went passed the finish I saw 37 mins on the clock and thought 'No, can't be right, took me a few minutes to cross the start.'

But no I really did it in 34:20 just over 11 min miles. Now that's no great shape to you fine folk but to me that's pretty exciting considering the shape I'm in so after a terrible week I feel wonderful. How does that work huh?

Okay so this weeks goals.

I need to look at the forum and post replies and check the logs out. I'll be visiting in the next few days so get them logs tidy for me

Paul: Good job on that run. We're all at our own pace and if you're happy with your run, the hell with everyone else, said with a smile I do think rest is just as important as working really hard and I'm trying to learn that one myself.

As far as the eating thing - I have to eat a bit of something before a workout -- usually a flat out (like a burrito wrap) with a bit of better 'n' peanut butter (2 T for 1 point WW) and a very tiny bit, 1 tsp. of real peanut butter from fresh ground peanuts and a little bit of fruit spread and about 2 T of sliced banana. Roll it up and yummy.  Or sometimes I'll cut up 1/2 a banana and dip it in grape nuts trail mix crunch and have that beforehand. 

Everything I read last year indicated whey protein was great for recovery and after a hard workout. So I got some Aria (marketed to women) whey protein and use just one scoop in water with crushed ice and very tiny bit of Fat free milk with some chocolate. Usually use Nestle reduced sugar just enough to get it looking a bit like chocolate milk. I have to say that it is very refreshing and satisfying. Supposedly your muscles are like sponges after a hard workout and will absorb whatever you put in your body. I figure it's about  1.5 points depending on how much milk and/or chocolate I put in.

Okay -- once again wrote too much, but wanted to share that nutrition tip.

Hey Paul, FANTASTIC job on the run ... feels good to be faster than you thought, doesn't it?

For nutrition: I don't like to eat before workouts either, but I do eat a package of Clif Shot Blocks or, more preferably, Sharkies Organic Fruit Chew (they're really good!) for energy.  Afterwards I'm typically not hungry for awhile, but I do try to force down some lean turkey for the protein as soon as I can.  Typically, this is about 30 minutes after workout.  I also typically eat it with some hummus, and chase it all with water.

Also, I'm becoming kind of a peanut butter and banana freak.  I've found the somewhat new Smart Balance peanut butter, and it's really the best PB I've personally ever had and it's somewhat good for you.  I've been eating it with a spoon and a banana ... I know, so very juvenile, but it's fantastic.  No time for bread, thank you very much! It's gotten to the point that I've bought my own jar and label it as such ... kids get their own jar, don't touch mine!   

pre-workout I always eat one GU or cliffShot packet followed by water.  during a short workout I just drink water or perhaps mix it up with a bottle of cytomax. 

Post-workout I continue to drink both water and cytomax (usually a 16 oz bottle between the two beverages and a couple of cliff blocks.  and because I almost always work-out really early a.m. I follow this with a bowl of special K with rice milk.  I can't tolerate regular milk but the ricemilk is not bad at all.  If I work out later in the day ( summer in New England ) I try to eat a bowl of pasta within a 30 minute window of finishing my workout.  I've also been known to eat pasta post work-out at 7 in the morning; depends on if I can find it in the fridge. 

One thing that I know about my body is that I have to have fuel pre-work out and I have to consume carbs like pasta the day before a big workout or I don't have any fuel for the endurance.  I also have to eat immediately following a workout , even if by force, or I pay with lack of energy.

On long distance bike rides I always have two bottles, one water, one cytomax and I replenish at evey stop.  I always have mojo or cliff bars to eat at every stop which might be like 25-30 miles or so depending on the weather.  I always start the ride with a gu and keep more for hourly replenishment.  I'm a gu girl...

Question to anyone who can answer: I'm having a difficult time treadmill running because I produce alot of junk that wants to gag me and spitting is not an option in the gym.  Anyone have a solution for breaking up the stuff that I seem to be producing?

Hi everyone!

As far as last week's goal, I did meet it! I wanted to do something aerobic 6 of the 7 days and I did. This week, my goal is to do all seven workouts that my training calls for: 3 runs, 2 swims, and 2 rides. I'm holding off on strength training for now and focusing on just getting the regular training in. If all goes well for a few weeks, I'll work the strength in.

As for eating before training. I can't eat too close or I get sick. If I have to eat within the hour, yogurt or a banana goes down well. Also, those uncrustables things in the freezer section are perfect for that or race mornings. If nothing else, I'll have a gel or two just to have the calories in the tank!

Trying to do good nutrition, lose weight AND workout hard is a real balancing act.  At first, I cut carbs while doing long bike rides.  The weight came off.  But over time, I worried about whether I was going into starvation mode.  The metabolism needs fuel to do its work.   Then I worried I was eating too much when the rate of loss slowed.  That's when I started cross training.  I eat according to WW portions, but I don't eat before swimming or just before afternoon workouts.  I do eat right after, but grab fruit instead of carbs.  Seems to work. 

One thing I had to avoid was getting so hungry I made poor food choices while in a hurry to satisfy my hunger.  One thing that helped was not having the bad stuff around at all.   

Susie,  I make a smoothie that's really tasty (to me anyway ) and I have it just about everyday to take my vitamins.  It doesn't have dairy or gluten, wait; is whey gluten??? -

1 c. or so fresh/frozen fruit - I throw in a frozen banana w/something fresh

1 c. unsweetened cranberry water (very diluted 100% cranberry juice)

1 or so scoops protein powder - I use Syntha-6

3 tbl. amino acid complex liquid - it maximizes muscle growth and protein synthesis

1 tbl. ground flax seed

It's tasty and filling, really takes the edge off between breakfast and snack and it helps with building lean muscle.  I've been using this recipe for years and find that it works nicely.   If you don't use frozen fruit you really need to throw in a cube or two because it tastes best chilled.  Enjoy.

To be honest I'm just impressed you have 'Post Race Nutrition'. Sure your not a pro on the ITU?

LOL Sorry couldnt resist. When I'm in training I take a whey protein shake with soya milk post race. Infact post any hard session. But then I'm a bucket. Could probably have a Big Mac and it would go down well - (If I wasn't veggie)

Okay just to prove it I'm male and perhaps not so sensitive LOL - read on.

We got the big vacation booked. Silver wedding Dec 31st 09. So off the San Fran then Vegas to have Elvis marry us again. (Actually is it legal to marry twice without divorce? Isn't that bigamy? to the same person? Mmmmmmm. Better get blessed or something, any way, I digress) Then off to Kona for a week.

Anyway we just got it all booked a few days ago and we are both excited and in a 'nice' moment. (we do get those sometimes when kids aren't pestering dad) My wonderful lady asks if I have been thinking about the vacation.

'Of course Honey, been thinking of little else.'

'Tell me what you've been thinking sexy.'

'Well, I found out the apartment is only 2 miles from the IM start and I thought I could do the the swim to half way.' She's looking puzzled here. 'And the nearest bike shop is only 800 yards from the pier and they hire tri bikes. I thought I would hire one for the week, get in some warm weather training and maybe go half way to Hawi'i and back.'

At this point a pillow hits me with some impressive force and 'fortunately' we get to giggling and wrestling on the bed.

Close shave I think!!!!!!!!!!!!!!!!!

Guess I'd better schedule some walks along the beach to.

I'm so jealous of the vacation plans.  I just spent 45 mins shoveling four inches of snow out of the driveway.  Wife's corporation delayed opening so they could move snow - probably will wind up canceling all day as the schools have already.  13 below tonight, high of 2 below all day tomorrow.

My question: snow shoveling counts as strength training, right

My biggest concern is that with State Farm closed, I won't be able to get near the gym for the parked cars there of people who made it to spinning class but not their desks.  I, by the way, am at work.

Another note on nutrition:  Have any of you tried Gu2o? 

I swear by it (particularly the lemon-lime flavor)!  I used to get horrible headaches after my long runs or after a really tough workout and clearly I needed to up the salt intake/replace electrolytes.  I tried various things and after awhile I came across Gu20 and I haven't looked back.  I take it with me on my long runs or rides and I drink a bit of it afterwards as well.  No more headaches!

Wow FABULOUS! Keep at it. I can do about 2:30 100's and would be over the moon to do 2 mins one day but in open water I suck..... mmm maybe I should blow! Oh well. Great job.

You are doing really well. WELL DONE. I'm proud to know you.