Tami's Group - CLOSED - FULL (Page 6)

Morning ladies

Did my first brick of the year this morning--30 minutes on the bike and a one mile run (which i'm sure in a few months from now will seem like a rest day....).  It was a nice 15F this morning-ugh.

Krista, I've actually got the book that Tami mentioned, and don't much use it anymore--if you'd like I could send it off to you--just let me know.  I've also found a few meat-alternatives that are packed with protien--one being a macrobiotic mix from Whole Foods Supermarket (called Smart Grounds--i think the brand is from Lightlife?).  Packs 12g protein per serving!

Hi everyone!  I'm back from RnR Phoenix.  It was a rough race and definitely my least favorite of the ones I've run.  I typically run around 2:00-2:05, but this time I came in at 2:12.  My triathlon training partner typically runs about 2:20 and this time she ran 2:40.  It was weird, I regularly run 10+ miles for my long runs and by mile 5 of the race I felt like  I was going to collapse. 

I did the half since I just ran a full in Sacramanto last month and didn't feel up to the challenge of another full.  It was so darn hot--about 15 degrees higher than normal.  I also think the half marathon doesn't have the same excitement (bands, crowd support, cheering, etc) as the full marathon, which is disappointing.  The water stations weren't as frequent as we were originally told and many of the water stations were empty as the volunteers couldn't pour the water as fast as the participants were drinking it.  If I go back to Phoenix for a rnr, I will definitely do the full marathon.   I've run the full rock and roll marathon in San Diego and it was amazing so it was hard for me since I constantly compared the two.  Tami--how did your friend do?  Did she enjoy herself?  I think rock and roll marathons are the best for first timers. 

lb22--you are so right.  This race was promoted as a flat race and I swear I was going uphill the entire time, or at least until mile 12 or so.  Anyway, enough complaining.  I swear I'm not typically this picky about races, but for the price and when compared to San Diego, it just wasn't that good.

As far as nutrition, I don't focus on this as much for half marathons as I do for fulls.  I try to increase my carb intake about 3 days before the race.  The day before the race I try to stay very hydrated, switching off between cytomax or powerade and water.  For recovery I've pickd up some tips and tricks from my running group.  As much as it hurts to do it, I take an icebath whenever I run more than 13 miles.  I swear my muscles see complete relief if I go this route.  I also swear by Recoverite by Heed.  I take two scoops with water within 45 minutes of my run and I feel so much better the following day because of it.  I highly recommend this product if you get aches and pains.

Tami--I can't wait to check out your site.  That sounds like a great idea.  I have a similar, smaller company for running that I run with a friend and fellow runner, but it won't be up and running until next month.  It's been in the works for a while, I just haven't had the chance to get the site up.  Anyway, great idea!  I'll check it out.

Sounds like everyone had a great weekend full of workouts.  I'm currently lazily typing from bed while my husband busts his butt at the gym.  I blame it on the one hour time change! 

I am a female 5'4'' 130 or so depending on the time of day. I have been aiming for 1500-1600 calories a day. Perhaps I should think about eating a little more.

Breakfast is oatmeal (calories 160), cream for coffee (50) Throughout the day I eat some pistachios (70), yogurt (80), small lunch (200-300), small smoothie or piece of fruit (150), somedays I eat string cheese (60) usually leaving about 700 for dinner which I usually have some pasta, chicken and a veggie in reasonable portions with 12 oz of skim milk (135). I can stick to this fairly well during the week but not as easily on the weekends.

I would be interest in hearing Tami's thoughts on the %'s. I haven't been tracking this as much as actual calorie count. I don't eat red meat at all really. Most of the fat I eat comes from cheese. I mean I do live in Wisconsin!

This is very helpful. Thank you. Where are you taking the nutrition certification course?

 Also, how do I access other people's training logs? I don't have a paid membership with BT, do I need one, do others have the paid membership? If, so is it helpful?

peanut- you are a "friend"in my logs, so just go to control panel, and search for lb22....you'll find me 

Tami's right--nutrition is the fourth leg of a triathlon.  Once you start doing 2-a-days, 3 hour bike rides, longer distance races, it really pays to track your caloric intake. I used a formula before my first half-ironman (austin '07) and totally calculated too many calories. Last year -HIM #2, I had stomach cramps the whole bike ride and blamed it on PMS.....it was HORRIBLE!  The last HIM last year, I cut back my calories and I felt great the whole day.

I've never seen a doc on blood sugar/sodium, but I have read enough to know that I have issues with blood sugar levels as well as sodium (not enough).  So figuring out when to take those fun gus/gels so not to spike or drop the sugar too much was sooo much fun!  During marathon training, I finally figured out one morning, it wasn't the running I was hating/causing the negative views,,,it was blood sugar.  After I monitored it more closely, I did a lot better job of mantaining a positive attitude through my races.

So yes--Tami is 100% right..there is so much out there to read and learn.  But remember to log your own expierences so that you know YOUR body.  

hah- on a fun note, if anyone has spare time to kill and needs a good laugh...check out my race reports from Longhorn HIM, High CLiff HIM ("the PMS ride" and Steelhead.  My friends think I think too much...... and you get to look at my creative nutrition

ditto...best when eat 3-4 hours and focus on veggies,  

Hope you enjoyed your day off!

Guilty--I've struggled so much with nutrition for triathlons---i started tracking my nutrition online here, and found that on regular days, (last year and right now) I eat about 1300-1500 calories (nutrition log is missing some snacks in there.....and on days I workout, the numbers rarely change--I'm only 5/2, 125lbs, and for me, i feel like i just can't fit all the calories I'm supposed to in a day. 

Last year, training for a half was hard because of the nutrition--my stomach could not take in more than 1500 cals a day--tried to, but most times ended up feeling really sick.  I started to try and eat more protein and fat toward the end of the training, just to keep my weight up.  After the race (here's wher it gets funny) I packed on a good 10 lbs while still eating the same amount of calories (less fat). Lesson learned!! This year, i'll be keeping some strict tabs on snacks to eat once the training gets up there in the hours logged.

Tamio - 2009-01-21 6:10 PM HAPPY BIRTHDAY TO YOU! HAPPY BIRTHDAY TO YOU! HAPPY BIRTHDAY DEAR NICKI! HAPPY BIRTHDAY TO YOU!

hahahaha!! thanks! i'm not counting any birthday cake calories in the nutrition log today....

Tamio - 2009-01-21 2:40 PM I feel like a GIANT compared to you mini people lol 5'8 and 140ish (different weight everyday).

DITTO!!!! I am 5'8 with weight ranging from 148 (race weight) to 157ish (currently, I think).  Although when I crank up the workouts and start the HIM program in Feb, I will be hovering 150-152ish.  One of my goals is to get into the lower 140's, but I always seem tohit the 148 wall.  

Although, I have made changes to my diet in the last 2 years and I am in the process of making more (baby steps). Last year it was cutting out white-flour based food, adding more veggies, and red meat only every 2 weeks max (or post race). 

Goal is to be that slim, tone, I want-those-biceps chick at age 40.  (Happy b-day Nikki---I wish I was 30 again!)

 Swimming---if you are looking at shorter than IM swims.....you can use some structure as Tami, just cut back distance.  Swim workouts are much like bike and run---in all three you need "speed/tempo", "endurance" and "recovery" workouts.  (And in all 3 you need to do drills....more in swimming than the other sports). One of my favorite speeds for OLY/HIM distance was:

warm up--100-200

10x100 "sprints"

cool-down--100-200

Happy Birthday! Birthday cake has no calories!

Today during my workout, short bike, my legs felt like they each weighed 100 lbs so it wasn't too successful. Also, I was hungry ALL DAY, not kidding. I think i at the whole day basically. Nothing too horrible except a small kit kat.

I think i need to incorporate more veggies. What kind of low maintence veggies do you all eat during the day at work? carrots? salads seem high maintence to me at work at least