January 31, 2006
A local cyclist was hit on a popular road for cyclists this past weekend. I'm not trying to bash motorists; just making a statement that cycling can be dangerous. I want to keep track of local folks who have been injured in cycling accidents.
"Paul went riding this afternoon on Lakeshore and was hit by a van at a very high speed. He is at UAB in the Trauma Burn ICU tonight and will be there probably thru tomorrow. He suffered many injuries, including a small bleed in the head (from the best of my recollection he hit the windshield with his head upon impact). He has a W8 wedge fracture, a L1, L4 lumbar fracture (which most likely will require surgery in the next few days, spinal specialist coming in morning), fractured pelvis, hip bone and femur. Lots of bruises and black and blue marks which we have not told him were there yet. Paul is stable at this time and on morphine to help him with his pain."
Posted by megabeth at 10:14 AM | Comments (0)
January 30, 2006The oral surgeon took out my tooth this morning, but fortunately it is in the back of my mouth and on the top so it isn't obvious. After it heals, I will have a dental implant put in, which will be a very lovely expensive procedure that yet again postpones my plans for laser eye surgery.
With one less tooth, though, I will be the fastest triathlete on the planet!! That huge reduction in body weight will make a huge difference. Heheh.
Posted by megabeth at 06:01 PM | Comments (3)
January 29, 2006I'm waaaaay excited about the progress I've made recently on the unconquerable "ugly room" in my house. Here are the before and after photos. It's now my favorite room in the house! My family helped me with some of the work and I hired a tile guy to lay the flooring, but most of it was sweat equity. And of course I appreciate the help that my family contributed.
Posted by megabeth at 03:48 PM | Comments (7)
I'm still on antibiotics, still swollen but not in pain. So I decided to run 12 miles yesterday to see if I could do it and to resolve the voice in my head that suggests I can't run a half marathon after having oral surgery. I ran ten miles then walked the last two because my legs started hurting.
Tomorrow at 8 am I go under anasthesia at the oral surgeon's office to have the infection cleared in my tooth. Optimistically I hope to be up and at 'em on Tuesday, but who knows? I haven't been put to sleep since my appendectomy in 1987.
Posted by megabeth at 12:19 PM | Comments (1)
January 27, 2006Well, the only training I've done this week other than one puny hour on the bike trainer is a lesson in pain tolerance. The infected tooth? Still infected. Two visits to endodontist to have it drained. Yesterday after he lanced the roof of my mouth again, I went back to work because I was still numb. Then the numbness wore off and I experienced the worst head-throbbing pain I've ever known.
My coworkers told me to go home. That would have been nice, except for the fact that I was in too much pain to drive a car. I took some Advil and waited about half an hour until I could stand dragging myself home. Took a Darvocet, laid down on the sofa with dear Ruby, and cried until I passed out.
I hope I can put in at least an 8 mile run if not the whole 12 this weekend.
I'm keeping things in perspective; certainly there are worse things that could happen to me. But this has been just plain awful. Oh, and daytime TV will make anyone want to go back to work, even if suffering.
Posted by megabeth at 10:37 AM | Comments (0)
January 25, 2006Being not of sound mind and body (Darvocet), I went to extreme measures last night.
The root canal from last week is still infected. I have a resistance to the antibiotic prescribed, so the swelling and pain continued. The swelling has spread to the roof of my mouth.
Stopped by the endodontist yesterday and had more work done on the infected tooth. Then he lanced the swelling in the roof of my mouth to drain it. That was a relief, but unfortunately the swelling came back. AND IT IS DRIVING ME NUTS. Talk about pain!
So, last night I had gone to bed but couldn't fall asleep. I decided to perform my own surgery on myself. Inspired by the guy who cut his arm off when he fell in a crevasse while hiking. I sterilized a fresh #11 XActo knife blade and set up a small mirror so that I could see my work. Took a big breath and made the cut. A salty taste engulfed my mouth. I took the butt end of a pair of tweezers and applied pressure to the swollen area.
That made the side of my head throb with pain, so I halted the at-home surgery and laid down to ease my rising heart rate.
My new antibiotic isn't working fast enough. I feel like I want to die.
Puts a crimp in training, doesn't it? I rode my trainer last night in spin class, but wasn't feeling too handy dandy.
Posted by megabeth at 11:22 AM | Comments (5)
January 23, 2006This is totally silly, but I had fun creating Ruby's page on Dogster. Stop by and give her a bone!
p.s. Bookmark her page if you want to keep up with her exciting life. She has started a blog on Dogster.
Posted by megabeth at 09:21 PM | Comments (0)
Apparently, I am a huge klutz. I can ride a bike for thousands of miles and not have an accident that causes serious damage. But then I'll be walking out to my car in a parking lot, then trip on a rock and hurt myself. I'll cut up wood in my backyard with a chainsaw, then later stab myself with a pencil.
I don't know why it has to be like that. It's better than the alternative.
So... here's the story on my latest accident. Went to a party. Stayed a few hours, but didn't drink any alcohol at all. Left the party and started to walk down the stairs. I knew they were slippery and wet, so I grabbed onto the railing. I slipped anyway. Took a beautiful tumble down the rest of the stairs, rolling and rolling, until my head arrested the fall against a concrete railing. The people who saw my fall said they were surprised I was still alive. After I fell, I brushed myself off, got up, walked to my car, and drove home.
Diagnosis? Bruise on left knee, bruise on back of left thigh, and bump on back right side of head. They'll go away in a few days.
I was lucky. However, there are some things you can do when falling that will decrease your chances of serious injury. I credit playing ultimate frisbee (and falling down hundreds of times) with teaching me how to fall correctly. Most importantly, go with the flow. Don't fight it by putting your arms out to stop the fall. That's the quickest way to break a wrist. If you can, protect your head with your arms. Try to land on larger parts of your body, such as your hips, buttocks, and shoulders. And last, try to even out the force hitting the ground by lying prostrate. You stand less chance of injury if your body weight is spread out among your legs and torso as opposed to bringing it all down at one point, such as your wrist or knee.
Next training for me: How to Use Stairs 101.
Posted by megabeth at 09:04 AM | Comments (2)
January 21, 2006The side of my mouth is throbbing from a root canal, I'm taking 1500 mg of amoxicillin per day, and I took 800 mg of ibuprofen before my run this morning. I felt like crap. But I kept up with the front pace group for the 8-mile run because of my competitive nature. I want to put 110% into the training runs so I'll get more out of myself during a race.
I like this quote: "A lot of people have gone further than they thought they could because someone else thought they could." This is definitely true for me.
I realized this week that I am competitive to the point of social ineptitude. Does everything have to be a game of winners and losers? No. I need to learn that.
When training I would rather participate in group runs and rides simply because if I am working out alone, I have difficulty seeing the point of it. What drives me is the desire to be faster than someone or catch up to the person who is ahead of me. I'm like a greyhound chasing a rabbit. No rabbit, no motivation. I do set personal goals and try to beat my times in previous races. Fortunately there are always people who are faster than me. In all sports there are people who move so fast they make me appear as if I am sitting still. What I have discovered is that I work harder on group runs than I do alone because I want to keep up with the front pack of runners.
I suppose that competition motivates quite a few people, but I wonder if that type of motivation will help me to maintain a long term commitment to tri sports. Or will I need to find truer reasons to keep improving? Wanting to win and wanting to participate are entirely different rationales.
Posted by megabeth at 12:26 PM | Comments (0)
January 20, 2006A reader sent me some questions, which was nice since I have about ten readers! Haha.
- What's a good amount of water intake? I've cut out soda from my diet.
I don't believe in the eight cups of water per day theory. Everyone has a different weight, activity level, medication regimen, etc. I keep a cup of water at my desk and drink it when I feel thirsty. Listen to your body tell you when it's thirsty. You shouldn't feel the need to urinate every ten minutes. When you urinate, take a look at your urine. Is it dark yellow? Then you need to increase fluid intake. Is it light yellow or almost clear? Then you are sufficiently hydrated.
- Do you know of any equipment suitable for sit-ups? I've already got a decent pair of push-ups bars.
Again, I'm a minimalist. I don't think you need equipment for ab work other than a mat to lay on. If you do want to purchase something else, get a medicine ball to hold onto while you are doing crunches. The one machine I like is at the gym is the one with armrests where you prop yourself up and lower your legs up and back down again. This works the lower abs. You can simulate this motion while laying down, but the lower ab machine is easier on the lower back.
An ab workout DVD can show you some good exercises. A good ab workout will get you to work hard on the way up and on the way down (resistance muscles). You can build up good core strength on ten minutes a day.
I should practice what I preach.
- Any thoughts about stationary bikes (that's probably blasphemy in your book) or treadmills?
Yep, I don't like stationery bikes because I like the fit of my own bicycle. But you can get a good workout on one. I don't think the recumbent bikes make people work hard enough. If your back is strong enough, avoid the recumbent bike. The best type of stationery bike to me is a spin bike. You have a lot of control over resistance on a spin bike. Some gyms keep these separate from the cardio equipment, but I have seen some spin bikes mixed in with other stationery bikes. You can also purchase one at a local bike shop. When adjusting the seat, make sure that your knee is very slightly bent when the crank is at its bottommost point.
The gym where I work out has nice Precor treadmills. I don't know a lot about them. Some of the nicer ones adjust your workout according to your heart rate. The muscles you use to propel yourself forward while running get a better workout off the treadmill. So I usually adjust the incline slightly when using a treadmill. It's great for shock absorption if you have problems running on pavement.
Posted by megabeth at 10:32 AM | Comments (1)
January 18, 2006I went to the grocery store three times this past weekend. I have this weird hangup about not wanting to buy something unless I want to eat it immediately. That's why I eat out quite a bit.
After my long weekend runs I get insatiably hungry. Like 'eat the whole world' hungry. I can't talk myself out of eating unhealthy foods, like CANDY!!! Yum. Along with candy, I eat everything else in sight. Fruit, nuts, cereal, smoothies, recovery drink, energy bars, turkey bacon, sandwiches, chips, salsa, pasta, and so on. My weight is staying stable, so I think it's ok to pig out after a long workout.
Cycling doesn't do this to me, only running does. I suppose that's because a long workout at an elevated (but not maximum) heart rate burns fat stores.
Posted by megabeth at 03:40 PM | Comments (1)
January 17, 2006As a late Christmas/early birthday present, I got some Profile carbon aerobars for my road bike.
These bars are pretty short in length, which means I won't have to move my seat forward. Last summer I moved my seat forward for triathlons and back for road riding and it was getting to be a pain in the butt (literally and figuratively). I don't like messing with the fit of my bike.
Mike at Bob's Bikes set me up and install the bars. I've been loyal to them since I bought my bike there and since they have been very helpful in getting me going. I will try them out at spin class tonight!
Posted by megabeth at 09:30 AM | Comments (1)
January 14, 2006I ran 11 miles in the COLD wind this morning with the running group, and it went by so quickly. I had plenty of energy and while my leg muscles were a bit fatigued, they were still going strong. I think that doing runs at Oak Mountain State Park (which is very hilly) makes urban runs much easier. I'm stoked about the half marathon! We ran the distance in around 1:42, which makes me quite confident about running the half in under two hours.
Then I finally SACKED UP and took a cold bath afterwards (with a cup of hot chocolate to drink and a book to read). The reward that followed was a hot shower.
I've been pigging out all day. Long runs make me hungry.
Posted by megabeth at 05:53 PM | Comments (0)
January 12, 20061/2 to 1 banana,
1 tsp or so of honey,
add soy milk to desired consistency (start with 1 cup),
5 or 6 pieces of ice.
put in blender and mix up well.
finish off with a vitamin C tablet.
then go hard or go home!
Posted by megabeth at 01:03 PM | Comments (2)
This is totally off-topic again, which strengthens the possibility that this blog will become more than a site for discussion of run/bike/swim.
A couple of thoughts came into my mind this morning about my car.
One, that you know your car is a piece of junk when you rent a car, sit down inside the rental car, and proclaim, "SWEEEEETTT!!!!"
Two, it seems kind of sad that the longest commitment I've made in my life is to a car: 8 years.
Posted by megabeth at 11:16 AM | Comments (3)
January 11, 2006Figuring out the right nutrition regimen takes some time and experimentation. I have only been using supplements since spring of 2005, so I think I haven't quite figured out the perfect solution for my nutrition needs. The biggest challenge for me is muscle recovery, because in the summer I usually exercise every day. I also fall victim to believing that supplements are going to solve all of my problems. In reality, the best way to recover the day after a hard workout is simply to recover. That means doing a SLOW paced ride or jog (or even walking). It's difficult for me to go slowly because I like to push hard all the time.
What seemed to work well for me is to drink a protein shake AND a recovery drink within one hour after the end of the workout. The sooner the better because the body is at a deficit and can best absorb the nutrition at that time. My favorite whey protein powder is Isopure. I mix it with soy milk and I prefer the vanilla flavor, but chocolate is also good. Isopure mixes more easily with a spoon than other whey protein powders. This past summer I also tried Designer Whey since I like to order from the Vitamin Shoppe. It tasted like wet newspaper and would not mix into the soy milk with a spoon - it stayed lumpy. I went back to using Isopure and will not try another brand because of my bad experience with a different brand.
Isopure recommends two scoops which contains 50 gm of protein. Keep in mind that protein is difficult to digest and cannot be absorbed all at once in large quantities. (Like calcium.) My body weight is 125 lbs so I take only one scoop or 25 gm of protein with soy milk, which has some additional protein. Whey protein has significant benefits post-exercise, while soy protein is recommended pre-exercise, and since I'm not a nutritionist, I have no idea why.
I've also been instructed to take in some protein during exercise particularly if the workout is long (over two hours). Some energy drinks such as Accelerade contain a small amount of protein for consumption during exercise. Another way to consume protein while on the bike is to eat PowerBars or Clif Bars (or some other type of energy bar). I don't think protein bars are recommended because they are difficult to digest and you don't want a stomachache during your 20 mile training run!
The other drink I take after a workout is one scoop of Endurox with water. Endurox is a recovery drink that contains a small amount of protein, some complex carbs, and lots of vitamins and minerals that get depleted during exercise. Isopure is sugar-free, so it will not replenish lost sugars, so you should take a gel (such as Hammer Gel) or some other form of complex carbohydrate (such as Endurox) after the workout along with the protein drink.
If your body has a difficult time digesting the protein shake (the first few times, you may not be pleased with the output, ifyouknowwhatImean), I recommend taking one dose of Metamucil. You probably aren't getting enough dietary fiber anyway since most of us don't.
And last, I take my multivitamin after a workout instead of in the morning after breakfast. Again, because the body is most deficient post exercise.
So basically after a workout, I stand by the kitchen counter with ten bottles of stuff and drink, drink, drink until it's gone.
Posted by megabeth at 08:45 AM | Comments (1)
January 09, 2006I waited until yesterday for my weekly long run because the high was 68 degrees and sunny. Ran ten miles and was in pain for half of it; the inside of my kneecap feels bruised. I'm breaking in a new pair of shoes, so I ran 5 miles in the new pair and 5 in the old pair.
My appetite has not been normal over the past couple of weeks and I have no idea why. I'm high maintenance when it comes to eating out; I could eat out twice a day seven days a week and be happy as a lark. However, lately I have been force feeding myself on food other people have cooked because I don't feel like eating anything at all. Started drinking a lot more Gatorade and Endurox because at least I haven't lost my thirst for beverages.
The cold bath treatment is a great idea, for people with balls. I ran a cold bath after my run yesterday, hopped in, and squealed like a tortured dog. I am a wimpy little baby when it comes to cold temperatures. So I drained the water, then ran a hot bath with epsom salts. I am a tad bit sore today, but I think the bath and stretching (as well as ice on my left knee) helped out quite a bit.
Coming up on Saturday: 11 mile run with track club group. Running goes much faster with other people.
Posted by megabeth at 09:30 AM | Comments (3)
January 05, 2006Some of my coworkers have informed me that voluntarily choosing to suffer is not a normal human response. I think a lot of athletes have "The Sufferer" personality type. My tolerance for pain is high particularly when I know that the pain is temporary. When my dentist (the Queen of Pain) gives me a shot, the pain only lasts a few seconds. When the salon employee rips hot wax off my skin (the pain women go through to look beautiful!), the pain only lasts a minute or so. And during a sprint triathlon, I look at my watch and calculate how many more minutes the pain will last until I cross the finish line.
One Saturday last summer, when I was first starting out as a cyclist, my mentor took me on a 72 mile ride, just myself and him. He wouldn't allow me to draft off him for the entire ride. As I became stronger throughout the season, 72 miles became easier to conquer. But that first time, I crawled back into the house after the ride and passed out on the sofa. During the races following that ride, I thought back to how badly I was suffering that day and realized that the race was nowhere near as difficult. The suffering provided a frame of reference for me.
Lance Armstrong notes that he thinks of conquering cancer when he is on his bike. No suffering could compare to that experience, and it has made him a much stronger cyclist after his recovery.
Suffer away!
Posted by megabeth at 10:12 AM | Comments (2)
I was talking to a fellow Vulcan Tri member last night after a five mile run. She mentioned taking a cold bath after a long run to prevent soreness the next day. Someone else had mentioned to me about marathoners taking a bath in ice water after a race. It sounds like torture, but due to my penchance for suffering, I should be able to handle fifteen minutes of it.
In college I bounced around Europe for two months. One stop was Moscow, where we were allowed access to a sauna. There was a pool of very cold water and a pool of warm water along with the sauna. The idea was to first sit in the cold pool and then warm yourself up with the heat. This gets the circulation flowing and moves lactic acid out of the muscles, if you don't have a heart attack from shock first. Heh.
The long run scheduled for this weekend is ten miles. Next weekend is eleven. I'm doing fine! Last night's pace for the five mile distance was 8:20/mile.
Posted by megabeth at 10:00 AM | Comments (1)
January 01, 2006I closed out 2005 with the "End of Year Run" at Oak Mountain State Park on New Year's Eve (well, morning). Ran 10 miles at slightly slower than 9 minute mile pace. It is a very hilly course so I feel confident about the Mercedes Half in six weeks.
My knees took a pounding, though. My leg muscles are very sore today. What I noticed during the run is that I had plenty of energy (could have kept going, and felt very strong during the last two miles), but my muscles become fatigued after several miles. Maybe I need to do some strength training at the gym, or perhaps with a lot of long distance running, my leg muscles will become stronger.
It was a beautiful morning and the weather was warm enough to wear shorts. Ten miles comes a lot easier when you have company and when the scenery is pretty.
Posted by megabeth at 04:56 PM | Comments (4)