Team Trisuppo - OPEN (Page 25)

1hr short run after work today in 31c again. Motivation or not (Matthew) it needed to be done . Well, not quite like that, I do have a marathon in July.
The cyclone? We will be getting some serious rain and wind tomorrow and on Sunday, so the weekend doesn't look good, but we are too far South for the actual cyclone to come. But that's statistically, you never know for sure... Fingers crossed for the people up North though.

Mark 8 09:35:00
Samy 4 05:25:03
Joe: 9 11:20:00
Rachel 1 01:15:04
Gabe 10 14:01:50
Jim 10 11:00:47
Lisa 7 10:13:01
Bruno 2 2:15:00
Matt 5 4:57:00

My $0.02 on nutrition: I have been a vegetarian for about 30 years now, not vegan, use milk and milk products a bit. My weight has been the same for those 30 years, I rarely get sick and never had any gastric issues. I believe western diet is too rich in protein, but I'm not an expert on the subject though. It would be good if I was some triathlon champion, that would give the vegetarian diet credibility here, but sadly I'm not. However, there are some vegans winning the longest and toughest ultras on the planet. Scott Jurek is one of them and I encourage everyone to check out his website Eat and Run:

http://scottjurek.com/




Edited by markz 2014-04-11 4:47 AM

Mark: Thanks for the link to the Scott Jurek page. I have heard of him, but did not know much about him. I am going to get the ebook tonight. From reading his site,I think his evolution is interesting. I think diet and nutrition are a personal health decisions we all have to make daily. I am just interested in what the group, as amateur athletes think about nutrition and why. I like being an omnivore myself, (not to the extend of my 2nd daughter whose favorite meal is raw horse and can eat 2 durian without a wince, and likes century egg from the Philippines) and as long as I can keep my weight somewhat stable and numbers where they are supposed to be, I am good.

I am wondering what the vegans and vegetarian in the group do for protein? It is probably easier as a vegetarian than a vegan to get complete proteins, because of the animal sources. I know a few people who have changed their diets without really learning what they need to do and seen disastrous results. A sister in law in particular, who doesn't cook and eats primarily fast food (I have trouble believing she grew up in the same house as my wife, an Italian girl who can't cook WTF?). Her diet was all carbs, mostly fried and few vegetables. She had some health problems as a result of her poor choices and lack of education.

I agree that the standard Western diet is rich in protein, also fat and carbohydrates, out of balance and over consumed. It doesn't take a team of nutritionists to figure out why America is Fat. As a group we are probably healthier than most other groups, and we do it without a dietician, nutritionist, chef and trainer at our disposal. Which probably makes Mark more credible than a world class athlete. So, I am asking for the back story and what everyone thinks about nutrition.



Edited by JBacarella 2014-04-11 8:36 AM

8 mile runch 1:09:46. My road is finally open, the sun is shining, and it is 51 F. That all translated in my first run outside. It felt so good I ran an extra mile. I do have a little concern that I may have looked like Steve Martin in "The Jerk" when the put his name in the phone book.

Mark 8 09:35:00
Samy 4 05:25:03
Joe: 9 11:20:00
Rachel 1 01:15:04
Gabe 10 14:01:50
Jim 11 12:10:31
Lisa 7 10:13:01
Bruno 2 2:15:00
Matt 5 4:57:00

30' slunch today.

Enjoying the conversation on food and diet.


Mark 8 09:35:00
Samy 4 05:25:03
Joe: 10 11:50:00
Rachel 1 01:15:04
Gabe 10 14:01:50
Jim 11 12:10:31
Lisa 7 10:13:01
Bruno 2 2:15:00
Matt 5 4:57:00

30 minute library run today, with the younger child in the jogger (and a pile of books...somehow the big hill on the way home has never factored in to borrowing lighter, smaller books), and about an hour and a half of speedwork yesterday (3 miles at tempo, plus 10x100m sprints). Was supposed to run the other 3 miles on the treadmill tonight but fell asleep with the little one. It's been a rather intense three days combined with the husband being out of town, so I'll probably fit it in Sunday instead (yeah I know we're not supposed to 'make up' workouts but oh well).

Mark 8 09:35:00
Samy 4 05:25:03
Joe: 10 11:50:00
Rachel 1 01:15:04
Gabe 10 14:01:50
Jim 11 12:10:31
Lisa 9 12:13:22
Bruno 2 2:15:00
Matt 5 4:57:00

On nutrition: my overall philosophy is to try to eat mostly good stuff (veggies, fruit, protein, other complex carbs), acknowledge that not all of my choices are optimal (I should substitute a homemade green smoothie for my usual afternoon Luna or Mojo bar) but also acknowledge that life isn't always as accommodating (smoothies take prep time that most of the time I don't have when we're running out the door to pick up the older one from school). I used to love milk and all related milk products, but neither of my girls can tolerate milk and I discovered this year that apparently, I can't either anymore. At first I thought it was just that my body wasn't used to producing lactase, but after a few experiments with dairy digestive supplements, it would appear that it's more of an allergic reaction. We've been milk-free for nearly a decade now though, so it's no big deal to stay that way. I use soy or rice-based protein powers, and really like the Vega Sport Performance line for their recovery accelerator and those yummy protein bars (which are probably not as ideal as they should be, but meh). I try to eat some protein within an hour or two after long runs because it seems to help.

2hr scenic ride along the ocean this morning. Was planning on a long run, but got up too late and since we planned a family trip to Byron Bay today, the run will have to wait till tomorrow, fingers crossed.

Mark 9 11:35:00
Samy 4 05:25:03
Joe: 10 11:50:00
Rachel 1 01:15:04
Gabe 10 14:01:50
Jim 11 12:10:31
Lisa 9 12:13:22
Bruno 2 2:15:00
Matt 5 4:57:00

Jim, as far as protein, I suppose milk products, bananas (2/day average), legumes (usually red lentils in a soup, green lentils occasionally), tofu (in moderation, seems tasteless to me, but fits great in Thai curry, red or green), some peanut butter and cereals should be sufficient, but honestly, I never make any effort to make sure I get the complete protein in a day.





Edited by markz 2014-04-12 3:06 AM

15 mile run today, which was very much in doubt from the get go. That 3rd ale last night didn't help and at about 2 miles that "urge" hit me hard. Luckily, at mile 5 I came upon a food festival being set up and a row of spanking new port-o-potties. Bam! Felt like a new man and enjoyed the rest of the run.

Lisa: I used to fret about missed workouts. Only squeeze them in if it makes sense. There is undoubtedly running karma in the universe and it has a way of catching you when you least expect it.

Mark 9 11:35:00
Samy 4 05:25:03
Joe: 11 13:52:00
Rachel 1 01:15:04
Gabe 10 14:01:50
Jim 11 12:10:31
Lisa 9 12:13:22
Bruno 2 2:15:00
Matt 5 4:57:00

Edited by JoePetto 2014-04-12 11:07 AM

Lovely 15 miles this afternoon that felt so good I decided to finish off the remaining 1.5 left over from Wednesday's workout. And then I still had about a quarter-mile to go before getting home so I did that too. Spent most of it thinking about this summer's ultra relay and planning questions I have, so maybe I felt inspired?

Mark 9 11:35:00
Samy 4 05:25:03
Joe: 11 13:52:00
Rachel 1 01:15:04
Gabe 12 18:18:50
Jim 11 12:10:31
Lisa 10 15:00:58
Bruno 2 2:15:00
Matt 5 4:57:00

Updating for last weekend and yesterday. It seems Saturday is my "training" day. I have parkrun in the morning and then the tri club swim session in the afternoon. That's about the only consistent stuff I'm managing. I've walked the parkrun the last couple because I'm a little concerned about my knees, and I've also had a few pains my bump gradually becomes more bumpy. I may be able to run again next week, but I'm hoping you'll let me sneak the walks into the challenge. It won't make any difference on my chances of winning ;-)

I ordered an aqua jogging belt online 2 weeks ago. It didn't turn up, so I chased it with the company. Eventually they got back and told me that it seems to have got lost in transit, and now it's out of stock. They asked me if I want something else instead, and they have an alternative which is slightly more expensive (only £2/US$3), so I'm waiting to see if they insist on the extra money from me or just send it out...

Got to pilates this week, which has really helped my aching back. Somehow it never occurred to me that pregnancy would be so painful! But this week I heard my foetus's heart beat for the first time, and I'm getting regular little tickling sensations in my belly, so I feel it's probably worth it.

The thing I'm finding weird is that when I tell people that I'm pregnant, they keep asking why I don't just use it as an excuse to take things easy... I really AM taking it easy (as witnessed by 4 hours of very low level training in 2 weeks!), but I don't want an excuse to do nothing. I've spent 3 years developing the habit of being active and NOT making excuses not to train. Does that make sense?

Mark 9 11:35:00
Samy 4 05:25:03
Joe: 11 13:52:00
Rachel 3 04:11:13
Gabe 12 18:18:50
Jim 11 12:10:31
Lisa 10 15:00:58
Bruno 2 2:15:00
Matt 5 4:57:00

The discussion on nutrition is really interesting. I made significant improvements on my weight last year, but it required quite a large change in my diet. The main thing was changing the focus to lots of vegetables to fill up. I pretty much stopped eating pasta/bread/potatoes etc. I have bran flakes for breakfast, then usually a salad for lunch, with lots of stuff like avocado, beetroot etc as well as the usual lettuce, cucumber, tomatoes, peppers etc. I would have a big spoonful of quinoa and tinned tuna or salmon for plenty of protein. And then dinner was a piece of fish and lots of cooked veg of various types. Dessert was natural yoghurt with berries or something similar. When I was training hard I had loads of snacks like carrots and celery, and I had popcorn (no salt or sugar) instead of crisps etc. I ate pretty much constantly, but with the large volume of training and the healthy choices my weight came down better than it ever has before.

Some of these changes have stuck with me - I've got into the habit of making salads, and I really enjoy them for lunch. Some of them not so much - I'm eating a lot more takeaway at the moment (although I will blame the pregnancy for a lot of that - I really needed a lot of carbs to keep me going and feeling full early on). At the "peak" of my healthy eating I was really enjoying it, but it required a lot of discipline that I was only really capable of sustaining because I knew it was short term until my race. After Outlaw we went and got a bunch of large cheese crust pizza's from pizza hut and some beers for everyone in our accommodation because I'd been craving it for weeks...

For reference, I eat fish, but no other meat (haven't since I was a teenager), which I have always found means that it is easy to have a balanced diet if I can be bothered.

1 hr outside final in the saddle + 30 min swim.

Rachel: Aqua jogging is so boring i wish you luck. it is harder than it looks, but not very tedious on the heart - perfect for your status.

Mark 9 11:35:00
Samy 4 05:25:03
Joe: 12 15:22:00
Rachel 3 04:11:13
Gabe 12 18:18:50
Jim 11 12:10:31
Lisa 10 15:00:58
Bruno 2 2:15:00
Matt 5 4:57:00

1hr run on flat road near the beach which made a difference, today the ITB pain was manageable!

Mark 9 11:35:00
Samy 4 05:25:03
Joe: 12 15:22:00
Rachel 3 04:11:13
Gabe 13 19:18:50
Jim 11 12:10:31
Lisa 10 15:00:58
Bruno 2 2:15:00
Matt 5 4:57:00

Didn't do much on Sunday, sneezing, feeling sleepy all day made me take a break. Today (Monday) went for a very short 40min run.

Mark 10 12:15:00
Samy 4 05:25:03
Joe: 12 15:22:00
Rachel 3 04:11:13
Gabe 13 19:18:50
Jim 11 12:10:31
Lisa 10 15:00:58
Bruno 2 2:15:00
Matt 5 4:57:00

hey guys - sorry for my extended absence. Between work, family and spring break I was distracted for the last bit. I'll jump into the April challenge and update my numbers. Glad to see everyone is cranking along and getting workouts in. In a week I formally start a HIM training plan. I havent signed up for the race yet. Have to watch the calendar and see how I do on the training. I'm following a Matt Fitzgerald plan for the most part. The swimming will be my real challenge.

On the nutrition front I align pretty well with Jim. I try to follow the Don't eat like a pig diet (mostly failing at that). I think I have gained at least 10 pounds since my race weight at last October's HM. I think its macca that says that he only tries to hit race weight a couple weeks before his A race of the year. Granted his race weight/BF% is much lower than I have seen since college, but my understanding is it is hard to stay healthy at such extremes. I use the philosophy so I can work over time to achieve my desired weight. I'm hoping once the workouts get more regular that with some discipline at meals the weight will steadily come off. I'm around 162 right now and would like to be down to 150 by August.

1 hr MAF run on the dreadmill. I Lost 2 days this weekend. Daughter #2 had a soccer tournament out of town (32F and raining), followed by a birthday party that included the Pacquaio fight. Saturday turned into a 20 hours day. Sunday...I did nothing.

Mitch-glad your back, did you pick your HIM?

Mark 10 12:15:00
Samy 4 05:25:03
Joe: 12 15:22:00
Rachel 3 04:11:13
Gabe 13 19:18:50
Jim 12 13:10:31
Lisa 10 15:00:58
Bruno 2 2:15:00
Matt 5 4:57:00


Edited by JBacarella 2014-04-14 1:01 PM

If I do one it will be Tawas. The swim seems conducive to my open water swim anxieties (smaller field than a WTC event and calmer water). Have you ever thought of doing the Big bear Bike Tour along the Au Sable from Grayling to Oscoda?

I would like to do the black bear. Every other year we had something going that weekend. It looks like we are open this year. All three girls have Summer jobs this years, so travel is limited. The finish is 15 minutes from my house.

For Tawas, if the weather is good the water is crystal clear. If it is bad the swim is in the marine which is protected on all sides.

22k run today. It didn't happen on the weekend and since work is patchy this Easter week, it was a good time to do something productive.

Mark 11 14:35:00
Samy 4 05:25:03
Joe: 12 15:22:00
Rachel 3 04:11:13
Gabe 13 19:18:50
Jim 12 13:10:31
Lisa 10 15:00:58
Bruno 2 2:15:00
Matt 5 4:57:00

I noticed that my feet are killing me. I've been running regularly for the last 15 years or so... long time. For most of this time I have been a heel striker which was never a problem. Over the last year however I started becoming more of a fore foot striker, only occasionally going back to the old style, specially on the downhill sections. Heel striking doesn't feel comfortable anymore. This should be good news, but my feet hurt and I don't know what to do about it! Anyone experienced similar issues?

Edited by markz 2014-04-14 11:26 PM

Mitch, good to hear from you and welcome back to your group!

Good run Mark and sorry but I haven't had that foot issue yet

Today, due to Holy Week, I was able to work remotely (from the beach) and got in good 74 mile, 4:10 ride. It was really hot down here (97F)

Mark 11 14:35:00
Samy 4 05:25:03
Joe: 12 15:22:00
Rachel 3 04:11:13
Gabe 14 23:29:50
Jim 12 13:10:31
Lisa 10 15:00:58
Bruno 2 2:15:00
Matt 5 4:57:00

Hey everyone, what a crazy April so far... It's been busy. I'll add my days to the April challenge below.

Quick question on swimming. I just started in Feb. and last week was upset to have a really sore and somewhat painful shoulder - a PT friend said it's most likely tendonitis. Has anyone else experienced this? What have you done to help it heal?
Thanks, Bruno

Mark 11 14:35:00
Samy 4 05:25:03
Joe: 12 15:22:00
Rachel 3 04:11:13
Gabe 14 23:29:50
Jim 12 13:10:31
Lisa 10 15:00:58
Bruno 7 08:45:00
Matt 5 4:57:00

70' on the drainer this morning - 7x30" @ 121% of CP plus 15' @ 95% CP.

Mark 11 14:35:00
Samy 4 05:25:03
Joe: 12 15:22:00
Rachel 3 04:11:13
Gabe 14 23:29:50
Jim 12 13:10:31
Lisa 10 15:00:58
Bruno 7 08:45:00
Mitch 6 05:34:44

Gabe: Glad to be back. I see your 97 degrees and raise you with 26 degrees and two inches of snow. Freaky weather here this year.

Mark: My feet have been sore off and on ever since I upped my running volume last year. I wear sorta cushiony sandals around the house and found that if I role my feet on a frozen plastic water bottle it helps. I thought I was flirting with Plantar Fascitis last year but was able to keep running. I also use a arch support / sports insole in my running shoes.
Matt 5 4:57:00

1 hr on the drainer for lunch. Mitch and Bruno sounds like you got the bulk of the snow. We just had a light dusting and cold. I'm just glad it wasn't the 3+ inches I heard in one prediction. It makes you feel bad for Gabe.

Mark 11 14:35:00
Samy 4 05:25:03
Joe: 12 15:22:00
Rachel 3 04:11:13
Gabe 14 23:29:50
Jim 13 14:10:31
Lisa 10 15:00:58
Bruno 7 08:45:00
Mitch 6 05:34:44

70' treadmill run this morning.

Mark: where is the foot pain coming from? For my heel pain, I have benefited greatly by using a small heel lift while running and in all walking activities. I do have some mild PF as well, but usually treat it by rolling a golf ball on my arches and heel.

Mitch: What's your power set up? Thinking about a Quarq because I like the convenience of not being dependent on a hub. I looked at Stages PM based on Samy's recommendation, but they don't support a Gossamer crank.

Mark 11 14:35:00
Samy 4 05:25:03
Joe: 13 16:32:00
Rachel 3 04:11:13
Gabe 14 23:29:50
Jim 13 14:10:31
Lisa 10 15:00:58
Bruno 7 08:45:00
Mitch 6 05:34:44

Joe - I went with a Power2Max setup. Crank based as you probably know. I think I have the FSA Gossamer cranks and got new chainrings as well. It was about as easy as possible to install. It came with the crank and chainrings installed. I had to get a new bottom bracket, but installation was much faster than taking the old cranks and bottom bracket off my bike. Once installed it paired right away with my Garmin. Every ride it askes if I want to calibrate and you can also caibrate during a ride by not pedaling for 2 to 3 seconds. I think the advantage the quarq has is that you can update the firmware yourself. I think the power2max has to be sent in to update the firmware. basically the power2max was a bit cheaper and also gives you estimated l/r balance. Happy to answer any questions.