November 30, 2005
OK, so almonds don't have a direct link to triathlons. However, the athlete's diet is always of great importance. And almonds are an excellent, healthy snack. Low in carbs, high in protein, and full of vitamins. Almonds are the healthiest nuts that you can eat.
I've become addicted to Ranch flavor Sunkist Almond Accents. I can eat most of the 5 ounce bag in one sitting (because I am insanely in love with the taste). I call that a square meal. I love to eat foods that are high in carbs, so I'm excited that I have become crazy about almonds.
Around here, they can be purchased at Publix and Bruno's in the produce section.
Posted by megabeth at 09:45 AM | Comments (0) | TrackBack
November 27, 2005God, I love turkey trots. You start the holiday out right with some quality exercise and then go stuff yourself with turkey and trimmings. Last Thanksgiving I ran in the 2004 Dallas Turkey Trot with 10,000 other people through downtown Dallas. This year, I was in Birmingham, so I ran the JCC 10K Thanksgiving run with a friend of mine. She's training for a marathon, so she can go forever without getting tired.
I thought an 8:00 pace sounded challenging for me (for six miles), so we started out at that pace. She thinks she can't run that fast, but she's doing well. She dragged me to the finish for the last three miles for an average pace of 8:17 (total time 51:23). I am ashamed to say that is my very first 10K, so I can call that a PR. I have such a short attention span that I haven't been interested in longer races, save for one 8 miler in Connecticut when I was 21. We finished 5th and 6th out of 47 in our age group. My friend's father told her he doubted she could run that fast of a pace, so I was proud of her for not listening to him.
Anyhow, we had a blast. I'm up to six miles in my training runs as well. And I love the desolation of the Lakeshore Trail in late fall. The trees are bare, leaves rustling on the ground, and the path is sparsely populated, leaving me to concentrate on the run.
Posted by megabeth at 03:16 PM | Comments (0) | TrackBack
Found this on the web:
"Now that you've got the right shoes, use them on the right surface. Avoid rock-hard surfaces like concrete sidewalks and aim instead for grass or dirt trails. The idea, of course, is to run where the ground will absorb more shock, instead of passing it along to your legs. Try to be consistent. A sudden change to a new running surface can itself be a cause of injury. Whatever you do, though, get off the concrete. It's approximately 10 times as hard as asphalt, and is easily the worst possible running surface. Runners World agrees, as evidenced by its ranking of surfaces on a scale of 1 (awful) to 10 (best):"
Grass 9.5
Wood chips 9
Dirt 8
Cinder track 7.5
Track 7
Treadmill 6.5
Asphalt 6
Sand 4
Snow 2.5
Concrete 1
Posted by megabeth at 03:16 PM | Comments (0) | TrackBack
Grad school is killing my exercise regimen. I am uncomfortably busy and will remain so until mid-December. Then school starts back up again in January.
Apparently I need races to keep me motivated. I will plan to train for the Statue to Statue 15K run in April 2006. This will help me to build my endurance level up for spring duathlons.
We had the coldest October I can ever remember. It literally went from 90 degrees to 50 degrees (daily highs) in less than two days. What I learned is that I dislike cycling in temperatures below 60 degrees. Even when I am wearing extra clothing, the wind chill is brutal. It reminds me a lot of snow skiing, which is a sport I tried hard to like, but never enjoyed due to the cold.
I am able to run outdoors in the cold because at 6 or 7 mph, the wind chill is minimal. I'll use the bike trainer and spin class to get my cycling fitness indoors this winter.
Posted by megabeth at 03:14 PM | Comments (0) | TrackBack
I reviewed my year-to-date expenses in Quicken for the category "Recreation", and it is not a pretty picture. So far, I've logged in approximately $6,000 for this year. That includes the purchase of my bike, clothing, shoes, race entry fees, club dues, dietary supplements and hotel stays (but not the gasoline for travel). This sport seems to best fit those who can afford to spend quite a bit of money on the unnecessaries in life. I suppose my justification is that daily training seems to make me happier (all those endorphins and stress release from exercise), and I have avoided repetitive stress injuries and the subsequent and expensive physical therapy by cross-training. Plus I have gotten to know some great people who share my interests in being healthy and active for a very long time to come.
Posted by megabeth at 03:13 PM | Comments (0) | TrackBack
Last month was hell because I am in the midst of an application delivery at work (I'm managing the project) and because I started Hell MBA Course #2. As far as I know, there are only two weed-out MBA courses and I have already completed one of them. Gotta pay my dues.
After a frantic day at work, my shoulders were tensed up and there was a tightness in my chest that made it more difficult to breathe. I grumpily went to the BBC and only a few people showed up for a five o'clock ride. Everyone there was way faster than I am, so I figured that I would be riding alone. However my coach stayed back with me and we put in about 1:15. The stress melted away and I drove home feeling relaxed and refreshed.
I'm bummed about the fact that I don't have enough time for a 2 hour daily workout due to school, but I have to make myself get out there when I can so that I don't explode from too much stress.
Posted by megabeth at 03:12 PM | Comments (0) | TrackBack
I did not think I would get ranked in the USAT Southeast rankings list this year, but I am #26 out of 56 in the female 30-34 age group and #109 out of 275 overall. Not too shabby for a newbie. Next summer I plan to get better results since I know in advance what I am getting myself into.
Posted by megabeth at 03:11 PM | Comments (0) | TrackBack
I decided to subscribe to a running magazine for tips since I know little about how to train correctly in the sport of running.
Couldn't decide if Runners World or Running Times would be better.
I checked on eBay for subscription prices. eBay rocks. I just purchased a 2-year sub to Runners World for six bucks. One year subs to Running Times are going for six bucks.
Now, if only I could find the time to read them.
Posted by megabeth at 03:10 PM | Comments (0) | TrackBack
We in Birmingham have something in common with Greene County, Indiana. We share nearly the same longitude (86.75 versus 86.56) that they do, so I bookmarked their schedule of sunrises and sunsets for the year 2006.
From probably December until March, I will exercise more in the gym as opposed to outdoors. This is depressing.
Starting next spring, I plan to start squeezing in my run training before work instead of after, since the heat in the summer is killing me when I run. Early mornings are tolerable.
And I already can't wait for April 2, 2006, when we spring ahead again!
Posted by megabeth at 03:08 PM | Comments (0) | TrackBack
The shorter days of fall have hit me by surprise. I feel like I am not riding my bike hardly any at all. I have started running quite a bit more since I can squeeze in a good run in an hour's time before it gets dark outside. I've also been hitting the track at Vestavia and the Lakeshore Trail to avoid traffic and minimize the risk of running in darkness.
I did only a few training runs this summer. I realize now that if I want to run in the summer, I will have to get up at sunrise to run, and I'm willing to do that next summer.
My times in the races reflect my lack of training. I can eke out slightly over an 8 minute mile during a sprint triathlon with no training. I could potentially realize the largest time savings by working on getting faster. Over the last three weeks, I have been putting in two or three five mile runs per week, and the October 1 duathlon results proved that just that small amount of training has improved my time. Late in the summer, I ran a seven minute mile and then a second 7.5 minute mile afterwards. In the duathlon, my first three miles were run at a 7.5 minute pace. With some speedwork I think I can get my average speed down to seven minutes. My body seems to respond quickly to run training. I am somewhat diminutive in size (5'5", 125 lbs), so I should be able to use this more to my advantage.
This fall, I decided to work on running. Actually I have no idea what the correct technique is or the best way to do intervals. Running at my pain threshold seems to be helping, though.
I need to read a book on running. I subscribed to Runners World a couple of months ago.
People sometimes ask me, "How can you enjoy running? It sucks." I don't enjoy running nearly as much as cycling. It is not a social sport and it involves constant pain for most of the run. But there is something nice about it - it seems to cleanse me of my stressors. And I love making progress. Every time I can prove that I ran faster, I feel good about it.
Posted by megabeth at 03:05 PM | Comments (0) | TrackBack
In March 2005, my coach helped me pick out my first bike. He wanted Roger at Bob's Bikes to fit me, so that's where I went. I was thinking maybe $1000 but my eyes got big and wanted more when I saw how much a bike costs. So I went with the Specialized Dolce Comp for $1900. It is a women's specific frame and Specialized has done a lot of research to make women's bikes. The frame size is 53.5 cm. I think the bike weighed in around 19.5 lbs. It has an aluminum frame with carbon fork and seat post and Shimano Ultegra components.
After riding it for a few months, I am sad that my bike doesn't weigh 15 lbs like other people's bikes. But I don't want to spend five or six grand on a bike, so I'm happy with my choice, although I think that the aesthetics of the design need improvement. I don't want a "fluffy" looking bike just because I am female.
At the time of purchase we switched out the triple crankset for a 54/30 FSA double. Later this summer I changed out the 12-25 cassette for an 11-23. This made my gears fatter and forced me to strengthen my legs when climbing.
I'm thinking about a new set of wheels or lighter seat for my next upgrade. Also, I borrowed my coach's aerobars and need to buy my own.
Posted by megabeth at 03:04 PM | Comments (0) | TrackBack
Trial and error plus research has proved that I shouldn't eat before a sprint triathlon. When I run hard (and get overheated), it's possible that I might puke. Well, actually no puking has occurred yet, but it's embarrassing when I cross the finish line and then double over and gag.
Before a race, I can have 8 to 12 oz of soy milk, a Vitamin C, and a Celebrex. Right before the race starts, I can sip on some Gatorade or water if desired.
During a race under 1 hr 30 minutes, I drink one bottle (24 oz) of Gatorade mixed with one or two Endurolye tablets on the bike. I have been taking one Hammer Gel during the middle of the bike portion as well.
Post-workout nutrition is especially important after a race. I pack soy milk and water in a cooler along with the powders for mixing.
Posted by megabeth at 03:03 PM | Comments (0) | TrackBack
At this point, my nutrition is still in testing mode. I haven't quite figured out the right mix of supplements and diet.
Af first, I was taking 1 scoop of Isopure with a glass of soy milk after my rides. Was instructed by my coach to consume any supplements within one hour after exercise. I was still feeling pretty sore the next day after particularly hard rides.
One problem was that my "recovery" rides ended up being rather competitive instead of easy. Trying to beat other cyclists in sprints is not a proper recovery ride.
I added a tablespoon of Hammer Gel to post-workout nutrition and started taking my multivitamin right after exercise instead of in the morning. I also started taking a Vitamin C table before exercise. On long rides, I eat one half or a whole PowerBar. On hot rides, I take Endurolytes every hour.
The Isopure wasn't enough because it lacked complex carbs that were lost during exercise. Since the Hammer Gel was helping, I started drinking Endurox, a recovery drink, before the Isopure. It has complex carbs, vitamins, and a little protein. It tastes good, too - like tangy oranges!
This is working better, although I'm still getting quite sore the day after a race, even with the recovery nutrition.
Nutrition program (in summary) as of 10/2005:
Before exercise
500 mg Vitamin C
During exercise
Gatorade - no more than 24 oz per hour
Endurolytes if hot/humid
Hammer Gel as desired
PowerBar if ride length > 2 hours
After exercise
1 scoop Endurox with water
1 scoop Isopure with soy milk (if muscular fatigue)
1 multivitamin
Posted by megabeth at 03:02 PM | Comments (0) | TrackBack
May 28, 2005: Tri-It-On Triathlon
Birmingham, AL
Swim 200 yards - 4:15
S/B Transition - 1:43
Bike 8.5 miles - 29:08
B/R Transition - 0:57
Run 2 miles - 15:08
Total - 51:09
Place - 1st Female Beg (also 1st F AG 30-34, 1/43)
Notes - My first triathlon. Pool swim was a mess because most people got stuck and were walking in the pool. 2 mile run was more like 1.9 miles. Estimated avg bike speed 17.8 mph.
June 12, 2005: Buster Britton Triathlon
Birmingham, AL
Swim 500 yards - 11:34
Bike 15 miles - 52:15*
Run 3 miles - 25:06
Total - 1:28:54
Place - 3rd Female AG (3/20), 6th F Beg (6/46)
Notes - Rainy morning. The swim was a disaster for me because I was too excited and was breathing too fast, so I did breaststroke part of the way. Hilly bike course. Estimated average bike speed 17.8 mph.
July 30, 2005: 2005 Rocket City Road Race
Huntsville, AL
Bike 38 miles - 8th place/12, Cat 3-4 Women
Notes - First and second places went to Cat 3 women. Third place was a Cat 4 breakaway. I finished in the second group of five. Did not do well in the final sprint so I was the last person across the line. Still, it was decent for my first road race.
August 13, 2005: Mountain Lakes Triathlon
Guntersville, AL
Swim 600 yards - 12:18
S/B Transition - 1:31
Bike 16.2 miles - 47:51
B/R Transition - 1:04
Run 3 miles - 24:22
Total - 1:27:04
Place - No awards. 4th Female Beg (4/60), 7th Female AG 30-34 (7/41)
Notes - Big race, 800 participants. Flat, fast course. Had a good swim because I was calm and collected. Had a good race and was happy with finish time. Estimated avg bike speed 20.3 mph with aerobars.
September 10, 2005: Frantic Frog Triathlon
Scottsboro, AL
Swim 400 meters - 10:27
Bike 14.3 miles - 44:42*
Run 3.1 miles - 25:59
Total - 1:21:08
Place - 3rd Female AG 30-34 (3/18)
Notes - Did not have a particularly good race. Was breathing too fast during the swim, which was choppy. Had a side stitch for the last two miles of the run. Estimated average bike speed 19.8 mph with aerobars.
October 1, 2005: Heel and Crank Duathlon
Huntsville, AL
Run 2.85 miles - 21:21
Bike 8 miles - 26:11*
Run 2 miles - 16:17
Total - 1:03:48
Place - 3rd overall female, 1st Female AG 30-34 (1/4)
Notes - Good race. Averaged 7:30 for first three miles and 8:08 for the last two miles. The last two miles were painful. Estimated average bike speed 19.8 mph with aerobars - course had several turns.
November 24,2005: JCC 10K Thanksgiving run
Birmingham, AL
Run 6.2 miles: 51:23
Pace: 8:17
Notes - 5th place age group 30-34 out of 47
*Transition times included in bike portion.
Posted by megabeth at 02:57 PM | Comments (0) | TrackBack
I ask myself this question often. What is it that I want to accomplish with my hobby? I am indecisive about most things in life.
The most important thing is that I am having fun. I tend to burn out if I push too hard and don't see results.
In my career, I am definitely a generalist as opposed to a specialist. That's why I decided to work on triathlons instead of cycling races. I bought my first bike in March 2005. My coach was elemental in helping me to get strong enough to go on group rides. I decided to do some triathlons this summer and I did one bike race in July, to get a feel for what it is that I really want to focus on.
I feel very intimidated by the thought of being a very, VERY good athlete at one particular sport. I don't like that I shy away from having an intense focus on one thing. I tend to get bored with a hobby or professional skill after a while and find some excuse to try something new. Perhaps I am merely commitment-phobic. Whatever the explanation, this personality trait (or bad habit) is a pain in the ass.
With the sport of triathlon, I can become moderately good at three sports and still do well, without being an expert at any given one of them. I don't mind not being the first overall female in triathlons. What would make me happy is merely seeing the results of the effort I put into training.
When asked what my "dream job" would be, I usually reply with "pro athlete". The life of a pro tennis player sounds particularly fun. But let's be realistic. I'll think of athletics as my favorite hobby instead of as a potential career.
Thus, my goal for next year is to improve my weaknesses in running and swimming and maintain or slightly improve my strength in cycling.
If I can improve my swimming, then I will be able to try a longer distance race such as an Olympic distance triathlon.
I'll post my 2005 race results and interpret the times in the next post.
Posted by megabeth at 02:55 PM | Comments (0) | TrackBack
November 25, 2005I don't consider myself a real triathlete. I'm more of a weekday/weekend warrior with the desire to set athletic goals and have fun while achieving them. I work as an IT professional in Birmingham, Alabama and attend graduate school part-time, so my free time is somewhat limited. I plan to use this blog as a way to keep track of my training activities and race results, and hopefully along the way I'll inspire people to become more active and improve as athletes.
Posted by megabeth at 06:17 PM | Comments (0) | TrackBack