The weather is beautiful and I forgot to blog...

Ok, so my intentions were good in creating this blog but I did just what I thought I would and that is fail to keep posting. A year later and here I am about to tackle Ironman Florida. It's been a long year of training, training, and more training. It's almost surreal to think I'll be competing in this race in three weeks. I can't believe how far my body has come as far as endurance goes and how my mental abilities have changed. Short runs these days consist of 6-7 mile runs and the longest has been a 20 mile run. I've used dailymile.com to log my training. I know a lot of triathletes that use beginnertriathlete.com but I like the simplicity of dailymile. If you want to check the website, I am under Elyce H.

To give you an idea of a typical training week...

Every Monday and Wednesday I teach spin at 9:30 and 12:00 at Fort Bragg

Monday: Spin x2 (60min each). Roughly 20 miles per class
Tuesday: Run 1:30, Swim 3500-3600meters (This is during peak phase...so, now)
Wednesday: Spin x2 (60min each)
Thursday: Ride tri bike 1:30 or around 20+ miles, Swim 3500-3600 meters
Friday: Rest or short swim
Saturday: Long brick. Lately it's been nothing less than 4:30-6 hours on the bike, followed by a 1 hour run.
Sunday: Long run. Last Sunday it was a 20 miler.

Total time for last week: 17 hours
Total mileage: 179

I feel somewhat stagnant in my training but I think that is because I'm used to this kind of mileage now and my head is in a different place than it was when I started. I accept having to do so much training and just do it rather than mulling over how much it hurts sometimes. Nutrition is key in all of this and it's been a separate challenge having to figure out what to eat and drink on the bike so as to have a good run.

I'm irritated with myself for not having kept up with blogging. From now on I will try to keep up with it. Happy fall, peeps!

A new year, new beginnings

Happy New Year! I don't know about you but I already have 2012 mapped out as I have registered for Ironman Florida on November 3. This means that my entire year will be full of training, training and more training. This will also include several races; at least one per month. I am excited but nervous. What if I am not ready come November? I have a training plan but this is the biggest race I will have ever completed and I want to train the right way. I now live in Fayetteville, NC where I am currently in grad school online and teach Spinning on Fort Bragg. Unfortunately, I live in a military town that lacks a real support system for this type of activity. While we have a cycling club, I am not a big fan of the participants. I am part of a triathlon team here but everyone is on different levels and the last thing I want to do is hold anyone back. My husband gets back in Feb from his year-long tour in S. Korea. I am so looking forward to having a gym partner back in my house! And just having my husband home :)

I have participated in numerous races to date, the longest being a half-ironman in Oklahoma City, 1.5 hours from where my husband and I were stationed in 2010. I left some dear friends there and we continue to push each other from afar.

This blog will be used to log my training, my meals and fuel systems as well as the races in which I am participating. I hope you enjoy following me on here as well as on dailymile where I log my daily workouts. Here's to a new year of new beginnings, new distance PR's and earning medals. Oh, and more race t-shirts. I mean, why else compete unless you get a t-shirt and a finishers medal, right?

Cheers!

Disney Princess

A friend of mine told me about the Disney Princess half-mary and I just checked it out and it looks so fun! It is at Disney World, obviously, but what a fun road-trip and fun race to run. You even get "a very special Princess Tiara medal." The race itself is 120.00 to run, which is slightly ridiculous but well worth it. With that being said, a couple friends of mine may drive to Orlando next March to run this thing. If not, there is always the Shamrock here at the beach that I LOVED. They served homemade stew and had kegs of Yuengling that was oh so good! 

I almost overslept and missed my spinning class but thankfully I made it. That class is what you make it since you control the resistance. Since I wanted a good workout and didn't like the instructor (I don't like this co-worker), I had to do my own thing. It is definitely a good way to burn a lot of calories for 60min. I was hoping for a hard workout today but I skimped on breakfast due to my late rising and my stomach was growling by the time the class ended. I focused on abs and obliques today since I was STARVING and wanted food ASAP. 

Side bends: 3 sets of 20 with 25lb. This picture shows a guy using a dumbell, I used a rubber barbell weight.

Bicycle crunches: 3 sets of 15

Vertical leg crunch: 3 sets of 15

Abdominal sit-backs on a mat: 3 sets of 15. A bench can be used for this too.

(the picture looks ancient but it works) Also, don't let your feet touch the ground. 

I did a set of each exercise and that equalled one full set. Hopefully that makes sense. 

Now I am off to work. 

 

Getting through the holiday season

When it comes to the holiday's, I am not one to keep my meals in moderation nor am I one to go lightly on the desserts (at all, really). BUT, there is nothing wrong with having a good time and eating what you enjoy. The stickler is that in order to eat that way during these joyous times (or anytime), a more active lifestyle needs to be kicked up a notch. Cardio, strength training, and flexibility are key elements to every successful workout. Below are some exercises that burn a lot of calories in a shorter amount of time and are also ways to shock your body from that plateau:

Cardio:

• Interval training (on machines, jump rope, running, aerobics): Interval training is extremely time-efficient, because your workout is complete after 25-30 minutes. Interval training should only be done 2-3 times a week. Most cardio machines have an interval program option. If you can hold yourself accountable and change the resistance yourself, go for it. If not, stick to the programs. Calories are burnt quickly because you are working out at a high speed for a couple minutes and then slowing down to recover for a couple more minutes. This up-and-down interval workout is great for your heart and a mega calorie burner.
• When determining the intensity at which to work out, you should consider how difficult the exercise feels. The high-intensity bouts, which should last 30 seconds to a minute, should feel hard to very hard. Your heart rate should be at a maximum. The low-intensity/recovery period, which should last one-and-a-half to three minutes, should feel light to somewhat hard. Once your body gets used to the intervals, start lessening your recovery time and uping your interval time.
• If you do not have a machine to work out on, it is just as easy to do interval training on your own. You can do simple aerobic-type movements (like jumping jacks, jump rope, knee lifts) as high-intensity workout and march in place and heel tap for the low-intensity interval. You can also jog, run, sprint, and speed-walk for high intensity and walk or jog slowly for low interval. Be in touch with your body. Do not push yourself too much, but do not underestimate your intensity. Jumping rope is an excellent cardio workout. Unfortunately, my feet get in the way of the rope :) If you are not sweating profusely, you are not working hard enough!!! From working in the gym and going to the same gym for years, I have seen people (who are still there) stay at the same size because their resistance is close to nothing and they have been at that intensity for years. Come on people, get that hart rate going! You should see change. 
  

Strength training: (lunges, push-ups, FIT ball exercises)

• For strength training, I suggest using multi-group exercises, the new trend in fitness. This kind of exercise is able to target many muscle groups with one exercise. These exercises can be done for an additional 20-30 minutes a maximum of twice a week. All of these exercises burn more calories than exercising isolated body parts individually.
• Flexibility training (yoga positions, stretching). Yoga and Pilates incorporate strength and flexibility. Yoga is a great stress-relieving option during the holiday season. I personally do not like Yoga as it is too quiet for me but if you like it, enjoy. Flexibility is the key to feeling free with movement. It helps prevent injury. It is useful to stretch in the beginning of the workout and again at the end. If you do not stretch, you run the risk of muscle tension.

Dinner table suggestions:

• Sit at the table with good posture.
• Chew your food slowly. If you eat fast like me, that is a challenge.
• Drink lots of water

Various fitness tips:

• Add exercise to your "to do" list and give it the same importance as your other errands.
  
• Keep an exercise journal. This can help you stay motivated by making daily exercise goals for yourself and keeping track of what you have accomplished. This also might deter you from overeating.
• There are many tempting foods and you should not deprive yourself. Make sure that you can enjoy the moment of splurging, and then return to your original preparation plan. Regaining control and getting back to your regular eating style and workout schedule is what is important. Feeling guilty will only weaken your motivation and prevent you from being active.

HAPPY HOLIDAYS!

Getting the right fuel for your performance. Let's optimize that workout!

While this may be a refresher for some, it is important to remember the essentials. To make the most of your workouts, focus on the following:

Carbohydrates: They are your friend! Well, if you are active that is. You will feel better when you exercise if you eat foods high in carbohydrates and low in fat. Your body stores excess carbohydrates as glycogen - primarily in your muscles and liver. Your muscles use stored glycogen when needed for energy. If you deplete your body if its chief source of fuel, you won't get far. Cereals, breads, veggies, pasta, rice and fruit are good sources 

of carbohydrates. Remember, pasta is not bad for you, it is the stuff you put on it the loads on the calories. Right before an intense workout, avoid carbs high in fiber, such as beans and lentils, bran cereals and fruit. High-fiber foods may give you gas or cause cramping, and who wants that? Fructose, a simple sugar found in fruit, can increase the tendency for diarrhea with high intensity exercise so don't eat too much.

If you don't like to eat solid foods before exercising, drink your carbs in sports beverages or fruit juices. If you are planning on a high-intensity workout or activity, sports drinks are OK. If you drink them like water throughout the day, those pants may get a little tighter as they also include sugar. 

A diet containing at least 40% - 50% of calories from carbohydrates allows your body to store glycogen, but if you are a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event, like say, a half or whole marathon perhaps.

Eating before a workout

Do you ever wonder what to eat before working out? I used to wonder the same thing. Should I just eat a small piece of bread to hold me over, a power bar to give me energy, should I just drink a protein shake? While that may be a wandering question, it is not only about what you eat but when you eat before getting your sweat on at the gym or on the pavement. When you exercise after a large meal, you may feel sluggish or have an upset stomach, cramping, and worse diarrhea. That is because your muscles and digestive system are competing with each other for energy resources. Your body can digest food while you're active, but not as well as it can when you're not exercising. This is partly because your body is trying to do two things requiring blood supply and energy simultaneously - digesting the food you just ate and providing ATP to keep your muscles active. On the flip side, not eating before you exercise can be just as bad as eating too much. Low blood sugar levels that result from not eating can make you feel weak, faint or tired, and your mental abilities may be affected as well, making you slower to react. So what can you do? To get the most from your workout, follow these guidelines:

• Eat a full breakfast!!! If you are an early riser and prefer to get your workout in before your day begins, wake up early enough to eat a nourishing breakfast with a good amount of fiber and complex sugar or carbs found in oatmeal, grain breads, veggies). If you consume simple sugar in the morning, prepare to be hungry shortly after as it is digested quickly by your body. Examples include table sugar, fruit juice, milk, yogurt, honey, brown sugar). 
• Time your meals. Eat large meals at least three to four hours before exercising. If you are having a small meal, eat two to three hours before exercising. 
• Don't skip meals! Skipping meals can cause a drop in blood sugar levels, which can make you feel weak and lightheaded. If you are short on time before your workout, and your choice is candy or nothing, eat the candy because it can improve your performance, compared with eating nothing. BUT, keep in mind, all candy is high in sugar and low on nutrients, so a banana or another piece of fruit would be the better choice. Try to steer away from dairy products as they will curdle in your stomach, giving you a stomach ache later on. This may not be for some people so if it works for you, great! If not, try a piece of fruit. 
• Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. A great easy, quick recipe containing both is to combine cooked rice, chicken, stewed tomatoes and black beans with a dash of mozzarella cheese. I LOVE this dish and it is so easy to make (courtesy of Jonathan Haller).

Need a running schedule for an upcoming race?

Check out www.runnersworld.com.  They have great training schedules for all sorts of races, including half and full marathons. I used them for my first race and both of my half's.  After going to their home page, click on the "training" tab and go from there.