Tuesday, April 26, 2011

I Love Firsts

It's always fun for me to read about an athlete's first race.  Here's Spencer's first Half Ironman report.  Spencer's busy with his first year of law school, but managed to gut out a respectable finish at the daunting Oceanside 70.3 course.  

I woke up at 4:00 AM to eat one thousand calories. I had some gross almond soy milk drink to bank 400 calories, and made up the rest with bananas, bagels, and a power bar. John was adding 5 scoops of some mystery powder to my water bottle. I didn’t know what it was. I might have been doping during the race. It kind of reminded me of when Devin would slip some white powder (creatine?) into my protein shakes.
We threw our bikes on the back of the car and hit the road to the beach. We parked at America’s best hotel (the best one!) and pedaled down to the race. I had a few hours to set up my transition area, get my body marked, and use the port-o-potties. I learned that triathlete men love to strategize and discuss the frequency and timing of going to the bathroom leading up to a race.
Body marking satisfies my inner child’s desire to draw on myself with permanent marker. I don’t know if marking serves any real purpose other than to look cool, because the numbers are either obscured or redundant. Your wetsuit covers your body-marked numbers during the swim, and you wear a giant paper number around your waist for the rest of your race. You also plaster your bike and helmet with stickers showing your number. I did find it beneficial to refer to people’s left calves to see how old they were as they blew past me on the bike. It let me know how embarrassed I should feel. Plenty of men and women over 50 and 60 took me down during the race.
I set up my transition area. Bike, helmet, glasses, race number, socks, bike shoes, running shoes. I got my wetsuit on and chatted nervously with the guys in my age group. I said goodbye to John, and I hurried down the chute to find my group. I felt like a kid on the first day of school looking for his bus number. I found my group wearing the same purple swim cap as me and walked with them to the start. I was surrounded by people but felt very alone. I get nervous before swimming races. Every time I've swum in a competition I've had some sort of panic attack. The only other time I swam fast in salt water I swallowed some water and vomited a few times. I didn't know if my wetsuit would keep me warm enough. I didn’t know if my old goggles would hold up or if they would leak. I didn’t want to be swimming through the ocean for an hour without being able to see.
I stepped into the water and noticed it was warmer than Saguaro Lake I’d done the week before. Greg was volunteering and was helping people down into the water. It was great to see him. We swam over to the start buoy, most of swimming like water polo players to avoid sticking our faces into the cold water before we had to. A buzzer sounded, and we were off.
My goal was to finish the race and stay alive. Aly didn’t care about the race, she just wanted me to stay alive. I really don’t remember swimming faster or slower than normal. I don’t think I cared. I just took it easy and made my way through the harbor. The race started in waves, based on age groups, and not all at once. This meant that every so often a fresh wave of fast swimmers would come up behind me. I was off to the side, so most swimmers would go right past me. Some would actually swim directly over the top of my body. Others I kicked squarely and cleanly in the face. I apologized, but there was nothing I could do differently. They ran into my feet.
Anyway, as you swim out of the harbor and towards the open ocean, you start to feel it. Your body rocks up and down in the small waves. It became harder to get a clean breath without getting a salty taste in my mouth. I eventually reached the turn-around and headed back to flatter waters, but the salt water and undulating sea had gotten to me. I stopped and threw up. Then I threw up again. I kept swimming, but I had a gag reflex triggered every time I had the taste of salt on my lips. I threw up a third time, then stopped and bobbed for a while to catch my breath and compose myself. If I blew out carefully before breathing, and turned far to my side, I could keep swimming. Soon enough, I saw the boats in the harbor, and after swimming for a few more minutes I made it back. A volunteer tough old man with a chiseled hairy forearm pulled me out of the water.
Take that Aly--I didn’t die in the ocean.
It was great to see the Lesueurs on my way to my bike. It was warm enough that I didn’t need the extra jersey or the sleeves I brought. I hit the road. John passed me about 2 minutes into the bike. He had already closed the 15 minute head start I had on him. Greg Davis came up behind me a little while later. It was nice to start in one of the earlier waves, because all day long I was passed by people I knew. The aid stations on the bike were fun. The marines from Camp Pendleton manned all the stations. They were energetic and excited to be there. I took a few packs of gel from one guy and stuck them in my back pocket, wanting to save them for later. We biked along the coast for a while, then turned inland. There was a steep old hill, but I made it up.
Then I noticed something funny was happening to my knee. It felt like the back of my knee was sticky. I touched my hamstring, and my hand was covered in brown sticky gel. The stuff is like honey. The guys at the aid stations had opened the gels for me before I grabbed them, so I had three packets of this stuff all down the back of my shirt, saddle, race number, and legs. I saw later than my back was plastered with this red-brown stain. Ryan came up behind me and thought I was bleeding profusely. Aside from a sticky bike, the leaky gels didn’t prove to be a problem. There were more hills and it was windy but I made it back in.

The worst part of a triathlon is this transition. My biking legs are not too happy to start running. My quads and calves were killing me.I’d end up walking a bit at the first few aid stations, so my mile times were slow. It was nice to see the Lesueurs and Arnetts on the run course. Emily ran with me for a little bit. The run went down a residential street, so the neighbors blasted AC/DC and Eminem for us.The kids at the aid stations were having a great time handing out waters, gels, Gatorade, and orange slices. Jacque caught me on the run, also after eclipsing a large head start I had on her. She is intense. It was good to see friends and Tri-Mesa folks on the sidelines and racing on the course. At about mile 9 I figured that if I picked it up, I could finish in less than 7 hours. The last three miles or so was the hardest part of my day. I made it in 6:59:39.

So, I made it. I really don’t remember much about what happened afterwards. Someone gave me a hat and a medal. A long, cold shower felt good on my sunburned and worn out body. I couldn’t lift my legs to get into a car too well. Many many thanks to Kyle and John for letting me chase them on a bike on Saturday mornings, to Aly for letting me sleep on Saturday afternoons, and to everyone who came to cheer us on. Resolutions for next year: beat my old time, train on steeper hills, don’t swallow any seawater, don’t put half a jar of honey in my pocket.

Monday, April 25, 2011

High Carb Foods

Carbs has become a dirty word to most Americans.  But for active athletes with high calorie needs, Dietician Nancy Clark recommends eating three to five grams of carbs per pound of body weight per meal.

Example:  If you weight 160 pounds, this comes to 480-800 grams, or about 60 percent of a 3,200 to 5,300 calorie diet.

So what does a gram of carbohydrates look like?

Here is a list from Clark's Sports Nutrition Guidebook to help you navigate the mysteries of proper nutrition.

FOOD      SERVING     CARBS     CALORIES
Fruits:
Apples     1 med               20g carbs     80 calories
Orange     1 med               15                65
Banana     1 med               25                105

Veggies:
Carrots               1 med               10                70
Broccoli             1/2 cup             5                  20
Zucchini             1/2 cup              2                 10

Breads:
Bagel                 1 small             31                165
English Muffin  1                      25               130
Pita                    1 small             21               105
Pancake             3-4 inch           35               185
Eggo Waffle      1                   15               120

Beverages:
Gatorade           8 oz.             14                 50
Choc. Milk        8 oz.             25               180
Milk 2%            8 oz.              12               120

Starches:
Baked Potato    1 large           50                220
Spaghetti           1 cup            40                200
Rice                   1 cup            45               200

Beans:
Refried Beans    5 oz.              45              370
Mac N Cheese   1 cup             29               210

Snacks:
Honey                 1 T.                7               30
Oreo                    1                  13               50
Fig Newton          1                   8               50
Fruit Yogurt         1 cup             50             225
Fro Yo                  1 cup            44             240

Remember, your diet should be at least 60 percent carbohydrate for daily training, and 65-70 percent before an endurance event.  Don't forget about a small amount of fat in your diet, but eliminate greasy foods, replace muffins with bagels, granola with muesli, and pesto sauce with tomato sauce.

Thursday, April 21, 2011

Eggs-actly

Tis the season for eggs in all colors, hues and sizes.  How do you like yours?

Spirit Magazine's Kathryn O'Shea-Evans helped solved the mystery regarding organic, free range and cage free eggs.  Here is some pertinent information regarding these golden breakfast treasures.

Grade AA: Larger than Grade A, but not a nutritionally superior meal.  Grade is purely used to denote size.

Cage-Free:  Hens are able to run about inside huge chicken houses, but not outdoors.

Free Roaming:  Chickens have access to the outdoors for at least 51 percent of their lives.

Organic:  Hens eat feed that is organically grown and free of pesticides, animal byproducts, and chemical fertilizers.  No cages allowed and birds must have constant access to outdoors. 

Brown vs. White:  The color of the egg is determined by the type of hen that laid it, chickens with white earlobes lay white eggs, chickens with red earlobes lay brown eggs.  Nutritional value is determined by feed, not breed, so there is no difference is the proteins and vitamins inside.  

Here's where it gets interesting:

The article then goes on to  list the nutritional value of two types of eggs, Eggland's Best Cage-Free Grade A Large Brown Eggs, versus Market Pantry Grade A Large Eggs. 

Both eggs had 70 calories and six grams of protein.  But the cage free eggs had 4 grams of fat compared to Market Pantry's 4.5 grams, and almost half the cholesterol (170mg vs. 215mg).  That may not sound like much, but if you are having a multi-egg omelet, things start to add up.  

And speaking of omletes, egg whites contain more than half of the egg's total protein, niacin, magnesium, riboflavin, sodium and potassium.   Nearly all of an egg's fat and cholesterol lie in its yolk.  But so do nearly all of its calcium, zinc and vitamins A, D, and E.  

So which type of eggs will you be buying this week at the grocery store?  I know what I'll be reaching for.  

Happy Easter!

Tuesday, April 19, 2011

News Flash


Well, I did not win the Boston Marathon.  Not even close.  In fact, the winner could've run the marathon twice and still would've beat me.  But I did enjoy the most spectacular event of running history that America has to offer.  I had the time of my life.

Boston lived up to the hype that everyone has ever told me about.  Wellesley and Boston College crowds could be heard half a mile away.  The neighborhood spectators lined the streets with fresh oranges and one of my favorites: otter pops.  And there is something about high fiving kids that gives you a mental boost in a pain-filled day.

Heartbreak Hill was not much of a heartbreak, though the timing of the hills, at miles 19 through 21, was a challenge for everyone.  The finish line made you feel like you were waving from a Presidential motorcade.  Boston, you know how to put on a race.  I hope to be back again...as a spectator next time!

Here are some highlights:
A big hello to the runners!


Packed Expo crowds


Josh Cox, 50k US Record Holder, and a cutie patootie

Planes, taxis, subways...and school buses.
Thugs or runners?

The secret shoes that have wings on them

Port a potty lines? No, runners loading the busses



Celebrating 25 years of marriage by running Boston!  You should've heard the anniversary poem!
It's been said that it's good luck to walk under the Boston banner to get to the Athlete Village

Cold crowds getting into the zone.


Passing Dick and Rick Hoyt at Mile 16 was a highlight

Magic Capes to all finishers!


Sunday, April 17, 2011

Boston Day One...And Day Two*

L. Tuck, checking in live from Bwhahston, Mass.  Scattered clouds and strong Nor'easterly winds out here.  But you can feel the excitement in the air.  This city has marathon fever.  Take a look!
Even the airport is excited about Monday
Tomorrow's day includes packet pick up and checking out the expo.  With 20 thousand other runners. 
Now I'm no fashionista, but here's where I start to question this sport.  Why is it that people feel they need to be walking billboards for running?  I understand the pride of the marathon.  I know that one acquires quite a few race tees over the years.  But seriously, don't people have any REGULAR clothes?  For travel?  Maybe a nice collared polo or a cute pair of jeans?  Don't you own another pair of shoes besides your Asics?

My flight was packed with runners.  And you didn't have to be Nancy Drew to figure that one out.  BOSTON 2008 windbreakers, sweats from Livestrong, and every where you turned, shirts enblazoned with "marathon"... Rock and Roll, Big Sur, New York!!  Every runner on that flight was silently screaming:  I did it!  I made it to Boston and I'm running this great event!  All without opening their mouths.  

I enjoy the gear just as much as the next gal, but maybe in smaller doses. Maybe not on the flight over.   How about letting your physique speak for itself?  

Subtle.  A good word and a good practice.

* Day Two Update:  Okay, I get it now.  You get to the expo, and there's all the Boston wear all bright new and shiny.  You want it.  And once you get it, there's nowhere else you can wear it besides on your training days or at the next expo.  My apologies.


Thursday, April 14, 2011

Definition of A True Friend

This, is A.

I like to call A a "fastie."  She can run.  And I mean, really run.  She's the rabbit to our group of greyhounds -- constantly being chased.  She's going for a sub three marathon in June in San Diego.  And her half at the Rock and Roll in Phoenix this year was a 1:26, putting her 184th out of almost 20 thousands runners.

Quiet, unassuming A would never tell you that.  She just doesn't like to put herself in the spotlight.  Never draws attention to herself. No way.

But I will.

When I was itchin' to qualify for Boston, A outlined a plan for me.  She would run along side me -- be my "domestique".  She would pace me, open my gels, grab water, run me to the finish line, and get me to Boston.

And that's exactly what she did.  A trained every step of my marathon with me.  Every long run.  Every trip to the track.  Every tempo run.  Then in Utah last summer, she crossed the finish line with me and got me a time that was accepted by the Boston Athletic Association for entry into the 115th Boston marathon.

The morning of registration I hopped onto my computer at 9 a.m. and had no trouble registering for the race.  A on the other hand, did not.  She was traveling home from a humanitarian Christian mission to Egypt and missed the eight hour window to enter the event.  Sorry, no, Boston said.  We're full.

Insert dagger into heart.  A was not going?  And I WAS?  Oh the humanity! We we're supposed to go to Boston together!

But sweet, kind A encouraged me to go, and even offered me her hotel reservation.  And then sent this email yesterday: "Have fun, girl.  I will be thinkin/prayin for you on Mon.  You will do great."

I don't know if you've got that kind of friend in your life.  But if you do, consider yourself lucky.  A is a true friend.  And I will always be grateful for her.  Thank you for getting me to Boston, A.  And thank you, for being such an awesome person.  I owe you one.

On Monday, I'll be running for you.

Tuesday, April 12, 2011

Multigrain vs. Whole Grain: Which is Healthier?

I'm trying to eat a healthy diet. Is multigrain the same thing as whole grain? Which is the healthier choice?
Answer:

Multigrain and whole grain are not interchangeable terms. Whole grain means that all parts of the grain kernel — the bran, germ and endosperm — are used. In contrast, multigrain means that a food contains more than one type of grain; it doesn't tell you whether they're whole or refined grains, or a mix of both.

Whole-grain foods are a healthy choice because they contain nutrients, fiber and other healthy plant compounds found naturally in the grain. Look for products that list the first ingredient as "whole grain," "whole wheat" or "whole oats." Healthy adults should eat at least three 1-ounce equivalents of whole grains a day as part of a balanced diet.

from Katherine Zeratsky, R.D., L.D.



Que lindo es sonar despierto.
How lovely it is to dream while you are awake.

Dreams That Have Come True