Half Ironman Training with Eric

[Ogedei]

Ahh ok, I thought you were counting the # of strides in a 5 minute period!
hahhaha

Ok sounds good. Maybe I'll give it a shot. I already end up doing some speed training, just nothing organized.

I guess I should learn how to set up the "Fun" functions on my Forerunner.

Og.

[emartin10]

Og's log has me inspired here. The nutrition factor has been slipping for me of late - and I want to start logging a bit more of my food intake just to be accountable. I'm going to start tomorrow when I can write things down as I eat them. It won't be every day, but here and there.

I'm also going to a free workshop at the local medical center on Tuesday. The presenter is a RD, and will be talking about Performance Nutrition - hydration and fluid intake, pre and post workout meals, carb intake, electrolytes, etc. I'm really excited for a bit of a refresher about all of this, as it's a bit foreign to me in the endurance sports realm.

Okay, off to stretch, ice, and sleep. I have a really tough day planned tomorrow. G'night!

E

[finboy]

E - if you have time, share with us some of the highlights from the nutrition workshop.

Good luck on your 'tough day'.
-fin

[Ogedei]

Good luck on the nutrition factor man! I am tracking mine for much the same reasons. I didn't track the last couple of days since I was resting. They were ok, apart from a brownie dessert thing last night, but it was good. Well ok the whole dinner out, but it was an 8" pizza from moxies and I don't figure they are THAT bad. Ok maybe they are, but they taste good.

Of course when it rains it pours. I am supposed to go out tonight and now I am on deck for drinking this weekend. Buddy's birthday.

EITHER WAY...Recording it gives you a much better window into how you really eat. But we all know that!

Og.

[emartin10]

OG - you have to let yourself eat sometimes, you know how it is. It's just easier to justify when you burned 1500 calories in your workout And yes, when it rains, it DOES pour. I'm trying to get through the weekend without blowing it too bad. It's hard when I'm going to visit my mom, so I can relate!

Today's training was a long day and it went great! I woke up and wasn't totally into the run, but once I got out there, I was having a great run. I brought some watered down Gatorade and a gel to experiment with race nutrition and hydration, and I think they both really helped. Here's what my run looked like:

20 minute warm up
35 tempo (7 x 3 minutes faster tempo, 2 minutes recovery)
20 minute cool down
Stretching and foam roller

It ended up being 75 minutes, and I think just shy of 10 miles (OG - can you tell me how you got that Google Pedometer working?) My legs felt like linguine the last 20 minutes. But I pushed through, I waited 74 minutes to see the clock tick over to 75, and I wasn't about to quit early...

I came home and had some breakfast, and then went to the pool for my swim.

Warm Up: 300 (alternate 50 swim, 50 kick) I hate kicking
Set: 20x75 RPE 5
Cool Down: 200 easy

This was kind of a struggle, but I made it. I'm going to post my nutrition later today, once I have some more food.

E

[emartin10]

Okay, here's a brief run through of my nutrition today. I ate a lot, but I still don't think it's enough. I calculated that I burned roughly 2000 calories working out, and my BMR is about 3000, so 5000 calories is tough to hit!

Pre Run - WW toast with 1 tbsp sugar free jelly
Run - 1/2 small Gatorade, 1/2 Gu Gel
Post Run - 1 cup Bran Flakes, 1 cup 1% Milk, 1 scoop Whey, 3 HUGE strawberries
Swim - 1/2 Gatorade
Lunch - 2 cups Roasted Veggie and Tempeh Risotto, Clif Bar, Apple
Snack - WW Toast with 2 tbsp Natty PB and 1 tbsp SF Jelly, 1/2 Larabar
Snack - Clif Nectar Bar
Dinner #1 - 6oz. Ground Turkey Breast, 1 cup Organic Marinara, 2 cups WW Pasta, Spinach salad
Dinner #2 - Lean Ground Beef Burger, Baked Potato, 3 Fat Tires ()
Now - Sipping on a protein shake

Still not enough. I have a headache, and I'm really hydated, I've had a shitload of water today. Hmmmm.

E

[kuri]

Just catching up here. Glad to hear your being smart about the business dealing Eric. Your time will surely come.

And if you need someone to "encourage" that guy to vacate let me know

Keep up the hard work!

[Ogedei]

Originally Posted by emartin10

Okay, here's a brief run through of my nutrition today. I ate a lot, but I still don't think it's enough. I calculated that I burned roughly 2000 calories working out, and my BMR is about 3000, so 5000 calories is tough to hit!

Pre Run - WW toast with 1 tbsp sugar free jelly
Run - 1/2 small Gatorade, 1/2 Gu Gel
Post Run - 1 cup Bran Flakes, 1 cup 1% Milk, 1 scoop Whey, 3 HUGE strawberries
Swim - 1/2 Gatorade
Lunch - 2 cups Roasted Veggie and Tempeh Risotto, Clif Bar, Apple
Snack - WW Toast with 2 tbsp Natty PB and 1 tbsp SF Jelly, 1/2 Larabar
Snack - Clif Nectar Bar
Dinner #1 - 6oz. Ground Turkey Breast, 1 cup Organic Marinara, 2 cups WW Pasta, Spinach salad
Dinner #2 - Lean Ground Beef Burger, Baked Potato, 3 Fat Tires ()
Now - Sipping on a protein shake

Still not enough. I have a headache, and I'm really hydated, I've had a shitload of water today. Hmmmm.

E

Holy crap....I think I have Fat Tires in my fridge from my last excursion to the US. hahhahaha

Og.

[emartin10]

Originally Posted by kuri

Just catching up here. Glad to hear your being smart about the business dealing Eric. Your time will surely come.

And if you need someone to "encourage" that guy to vacate let me know

Keep up the hard work!

We'll break his knees! Thanks Chris, we are trying to keep our heads up and find a space that will work. Just kicking back and relaxing, working easy jobs and saving some cash. And training, of course!

It's rainy/snowy this morning, and the only pool in town is outdoors. Now, I haven't let this stop me in the past, but we're getting the occasional bolt of lightning, so they closed the pool.

So I'm just relaxing, letting my legs loosen up, and we'll see if I can get to the pool down in Denver.

E

[emartin10]

Hey guys! Happy Monday evening! I've been in Denver all weekend, and away from my computer - so I want to catch up on my log real quick.

As soon as I posted my last post, the clouds vanished and I rushed to the pool. It was a long workout - but I got 'er in:

Warm Up: 200 swim, 200 kick, 200 pull (are you freaking kidding me?)
Main: 1500 RPE 4
Cool Down: 2x50

I met a good friend of mine Friday night for dinner, and he basically force fed me because I look too skinny. I'm down to 164, which is about as light as I can remember being.

Saturday was a great day. I got up, had a big bagel with jelly, a non-fat Latte, an Odwalla shake, and a banana. Met my training partner and hit the road. We did a 3 hour ride up one of the canyons in Boulder. I ate 2 Clif Bars and had a bottle of Gatorade, and STILL bonked. Incredible. I think I must not have eaten enough either for breakfast, for dinner the night before, or during the ride. I'm working it out, so that's to be continued. My buddy and I stopped for some chow and I carbed up, waited a few hours, and took a 30 minute recovery run.

Needless to say, my legs were fried Saturday night.

Sunday, I took a long walk and caught up with my mom. Worked the soreness out pretty good. And it was nice to catch up with Moms.

I just got back from my Monday evening swim.

Warm Up: 2x75
Main: 500 swim, 500 kick, 500 pull, 500 swim
Cool Down: 100 swim, 50 back

So now you're caught up.

[finboy]

Originally Posted by emartin10

So now you're caught up.

...and totally exhausted! :p

Great work, E.

[emartin10]

Yes, totally exhausted is right! Thanks for the complement.

Today, I got up and had a good stretch session. My girlfriend just landed a job as a yoga instructor, so guess who gets to be the experimental student twice a day until Sunday . It's good for me, I need the stretching.

Went straight from there to a quick 60 minute spin. Had the wind in my face the whole time. Lovely.

Came home, ate a bit, drank some agua, and hit the road again for a 30 minute run. Good run, my knee was a bit sore, but that's usually the case for the first run of the week. It'll loosen up and the stretching and icing will be very good for it.

I have that sports nutrition clinic this evening which I'm really excited for. I'll post some notes, and my nutrition for today later tonight.

E

[emartin10]

Well the nutrition clinic was lame. I learned a bit about over-hydration (hyponatremia) where you're body doesn't have enough sodium and you basically die from a brainstem rupture. They have folks at most endurance races standing at the finish checking for symptoms - didn't know that. Otherwise, nothing new. Bah.

Nutrition for the day:

Brekkie: 1 cup Museli w/ 1 1/2 scoops Whey and 1% milk, 1/2 banana, 3 strawberries, handful blueberries
Bike Ride: 24oz Gatorade
Snack: PB&J on WW bread
Post run: 1 cup brown rice w/ mushrooms, broccoli, and greenbeans, 2 wasa crackers, 1 tbsp hummus, 1 piece ww bread, 3/4 cup tuna
Snack: PB&J on WW bread, 2 wasa w/ hummus
Snack: Odwalla Green Monster and Clif Power Builder Bar
Dinner: 1 1/2 cup Chicken, Cashew Nuts, Onion, Red Pepper, 1 1/2 cup brown rice, 2 beers
Snack: 1 1/2 scoops whey with 1% milk

That's my day, need more carbs!!!

E

[kuri]

Well run out and procure some sushi then!

Just polished off a roll myself

Why the nutrition seminar? Are you working towards getting certified?

Congrats to your GF on the yoga gig. CO is a great market.

[emartin10]

Sushi is hard to find up here! They don't run too many trucks to the damn mountains, and the only sushi joint up here is pretty mediocre.

The nutrition seminar was just a free program they ran up at the hospital called "Fueling for Better Performance". I thought it was worth a look - since I'm still trying to perfect my pre and post workout meals and figure out my sodium levels (when to take in more sodium and how much). She helped a bit, but not too much...

Thanks for the congrats Chris, I'll pass it on to Ellie!

E

[emartin10]

Today's workouts, oh boy. Started out in the pool, which was absolutely freaking freezing. 76 degree water my ass! Here's the workout:

WU: 400 continuous, last 50 in each 100 is kick
Set: 10x100 (25 Easy, 25 Build, 25 Easy, 25 Hard)
Cooldown: 6x25, each easier than the last

My workout today called for my run to follow immediately after the swim, so I came home, experimented with my sports drink a bit (added a bit more Gatorade powder and a big pinch of salt) and it really really worked. My run was 90 minutes long, and was 9.8 miles. Felt way better than my 75 minute run last week, so I'm really pretty stoked.

Now I spend the rest of the day eating. Life is good

E

[Ogedei]

Nice. I can only imagine the calorie burn on a 90 minute run! Not to mention the swim. I see what my "projected" calories burned is on the garmin and it's usually up around 600, but I only run for 30 minutes!

Glad your training is more on track than mine is! 16 more days till my Tri!

Og.