Run the Connector 5K 2013 Recap

The Port of Tampa put on a race to commemorate the opening of the I-4 connection to the Lee Roy Selmon Expressway.  I did this race because it's kind of a once in a life time thing... running on a major interstate with no cars before it has been opened to the public.  I did the race with friends from the Box Factory where I live.

I went in to have a good time but my Box Factory friends were putting a lot of pressure to "represent" the Box.  So, I did what I could.  I finished 3rd O/A female with a time of 20:16!  I definitely was not expecting that.  This course was hard too.  I thought just the on-ramp would be challenging but thought "at least it's downhill to the finish".  I was tricked!  The whole thing was up and down and the only straight parts were on a bend.  I was definitely muscling though it after mile 2.  I could feel my legs and chest burning.  I felt like I had run a marathon afterward.  Literally.  My legs hurt and I was waddling down the stairs.

Fun times!  

Gluten Free, Paleo, Vegan, Vegetarian, What?

The more I read about nutrition the more confused I get.  It should be basic stuff, right?  Like, don't eat fried foods; don't eat ice cream for breakfast, lunch, and dinner; limit sugar intake; eat plenty of fruits, vegetables, and protein.

I started thinking more about my diet after some friends were talking to me about them being on the Paleo diet.  It's very similar to the Atkins/no carb diet except I think a little more restricting (and confusing).  So, you can have nuts, but not peanuts.  You can have flour, just not wheat flour (i.e. can be almond flour, coconut flour, and others.  You can check out a list here).  No milk or dairy products (i.e. cheese.  I <3 cheese so much and this would mean no more pizza which should be another food group for me).  I started doing some searching around and found a documentary called "The Perfect Human Diet".  If you're part of Amazon Prime you can watch the documentary for free on instant streaming.  It doesn't explicitly say it's advocating for Paleo, but it (strongly) hints at it.  

Here are some of the points that I took away:

• Stay away from milk, butter, bread, potatoes, beer, and sugar
• One of the speakers, Lane Sebring, said to also stay away from grains and beans
• Societies that ate more proteins and less carbs (grains), were healthier, thinner, and had larger bone structures.  When cavemen started eating meat, this is when intelligence started to increase and why things began to rapidly change as people were more quickly learning how to hunt, provide shelter, and basically learn faster and better how to survive as well as create basic comforts and conveniences for themselves. 
• Lane Sebring also mentioned multiple times that grains prevent our bodies from absorbing nutrients.  So, even though the two slices of whole grain bread we're eating as a sandwich with meat and veggies has a bunch of heart healthy vitamins and minerals, we are unable to absorb them because they are being held in the gut by the grains.  Interesting, huh?  Anyone have any thoughts on this?  I need to do more research on this.  I think this is the foundation for claiming celiac disease or a gluten allergy and the push for gluten free foods. 
• Another statement by Lane was that after the age of 2 people are not meant to drink milk, especially from another animal.  This pushed me to watch "Milk?"  Yes, you guessed it.  All about the pros and cons of milk.  People who are for milk are basically sellers.  When I was talking to Daniel about this, he said "but people have been drinking milk for thousands of years".  So, I looked it up and people have been drinking milk for thousands of years.  But, it turns out that it is from a genetic disorder that allows people to drink milk.  So, back when food was scarce, people who could drink (and tolerate) milk were more likely to survive.  Thus, prompting the reproduction of more people that were able to tolerate milk. 
• Some vegetarians claim that people are not meant to eat meat because our bodies were not made to take in and digest it.  But, one of the researchers in the film rebutted pretty convincingly by saying that (summarized) "if people were meant to eat plants, we would have multiple stomachs so that we could pass the plant foods through multiple times and we would possibly regurgitate our food as well in order to absorb all the nutrients from the plants."  I had to look into this because I know of a few animals that only have one stomach.  Ehow explains it pretty well:
  Dietary adaptations allow animals to survive on available resources, exploiting plant or animal-based food sources. Herbivores, or plant-eating animals, have evolved to extract a large amount of nutrients from relatively poor foods, such as grass. Most grass-eating animals possess a four-chambered stomach that allows food to pass slowly through the digestive tract, prolonging the extraction of nutrients. However, certain species use a single stomach, offsetting the low nutrient content of their feed by consuming larger quantities.
  
  Read more: http://www.ehow.com/list_6772975_one_stomach-animals-eat-grass-plants.html#ixzz2mXgoisnu

So, not sure if you're as confused as me.  And, to throw another factor into the mix - meat from large farm, mass production companies.  All the stuff you see online and all the stuff you don't see but know happens makes me want to give up all meat.  I'm slowly trying to remove all meat from my diet except fish.  Daniel and I have been doing really well for about two months with sticking to meatless Mondays.  I am on the hunt for stores that sell ethically raised and killed chicken and beef.  I honestly don't know if there is an ethical way to raise and kill another animal, especially when it's for the masses. 

Along with this minor change in eating less meat, Daniel and I are going to attempt this no dairy, grains, and sugar thing.  The no grains to me is basically gluten free so I have been looking for gluten free stuff.  Came across this blog that was very helpful - www.glutenfreefitness.com.  Especially for athletes. 

Please send me comments and let me know your thoughts, insights, and experiences on all this?     

Women's Running Series Half Marathon Recap 2013

This will be a short and sweet race recap.  A little over due.  Sorry.

I was a week into my nasty cold, bronchitis, strep throat, whatever I had which lasted another week after this race.  I tried out a six miler on Saturday to see how I would feel and I actually felt better running than just lying on my couch or bed doing nothing.  Needless to say, I decided to do the race.  I gave up on any goals and just wanted to run it comfortably. 

Final time - 1:42:46, 9th place a/g   

Split	Hours:Minutes:Seconds Time	Miles Distance	Minutes per Mile Avg Pace
Summary	1:42:46.4	13.31	7:43
1	4:06.5	0.50	8:13
2	3:55.4	0.50	7:51
3	3:48.6	0.50	7:37
4	3:42.9	0.50	7:26
5	3:46.3	0.50	7:33
6	3:48.1	0.50	7:36
7	3:43.9	0.50	7:28
8	3:42.6	0.50	7:25
9	3:48.3	0.50	7:37
10	3:47.4	0.50	7:35
11	3:49.1	0.50	7:38
12	3:56.9	0.50	7:54
13	3:46.3	0.50	7:33
14	3:52.4	0.50	7:45
15	3:55.4	0.50	7:51
16	4:01.5	0.50	8:03
17	4:00.6	0.50	8:01
18	3:49.9	0.50	7:40
19	3:57.6	0.50	7:55
20	3:46.9	0.50	7:34
21	3:53.2	0.50	7:46
22	4:01.6	0.50	8:03
23	3:49.5	0.50	7:39
24	3:51.0	0.50	7:42
25	3:53.9	0.50	7:48
26	3:52.0	0.50	7:44
27	2:18.6	0.31	7:25

I started off with the 1:45 group so that I could force myself to just take it easy the first few miles and not get caught up in the excitement.  Plus, it was a great day for running, about 70* with overcast.  This never happens for this race.  It's usually mid to upper 80's with a fully exposed sun blaring down. 

My heart rate stayed very even, fluctuating slightly between 180 and 185. 

I think part of my success was due to falling to peer pressure and trying the new Beet Juice craze.  I ordered a few bottles and mixed 8 oz every morning with about 4 - 6 oz of Green Goodness for 3 days prior to the race and on race day.  I've read a lot about drinking Beet Juice and know a lot of people in my tri group that drink it and all have great things to say about it.  There are a few ways to take it:

• Before a race as I did -  8 oz (solo or mixed with someone else to mask the taste) 3 days prior to the race and on race day
• 4 oz daily to improve training and overall performance.  I am doing this now and plan to switch to the above plan before Charleston Marathon in January. 
• Combine the two options above

I had a bagel with PB about 2 hours before the race and one gel about 20 minutes before race start.  I had 3 more gels (mile 3.5, 6.7, and 10.25).  I drank water at every stop and Gatorade once between 3.5 and 6.7 and 2 more times between 6.7 and 10.25.

My stomach felt fine during the race, but I made sure to stick close to a bathroom for the next couple of hours.

Not my best half marathon time, but my best time at this race.  I was able to finish the race with a decent time for me so I am happy. 

Anyone else done this race (this year or year's before)?  What are your thoughts on how "challenging" it is?

  

So You Wanna To Be A Triathlete

This was so awesome that I had to post it here.  I find it a little motivational as well because it reminds me why I need to get my ass to the pool... heading there shortly  :)

Fact: you will not become efficient at swimming, biking or running over night. Sorry to burst your bubble. This is NOT an easy sport.
Check your ego at the door because chances are someone fifty pounds heavier than you will lap you in the pool. Not to mention she will be ten or fifteen years older than you.
You will be passed on the bike many times and you will never be the fastest runner in your town.
You will have early morning workouts. Really early.
You will plan your weekends around your swim, bike and run.
You are up while others are sleeping.
You are training while others are sitting.
You will discover others who also follow this blood, sweat and tears cult.
You will eventually get a flat tire... and have to change it all by yourself.
No matter what you hear, triathlon is NOT an inexpensive sport.
Warning, it is extremely addictive, hence the impulse spending on wetsuits, bikes, running shoes, aero bars, aero helmets, speed suits, power meters, GPS heart-rate monitors and many other ‘gotta have items.’
You will hate swimming more times than you like it for the first year.
You will suffer through road trips with whiny fellow triathletes.
You will suffer set backs.
You may experience an injury.
You will develop a love/hate relationship with a foam roller and ice baths.
You will at some point realize you need a coach.
You will hate swimming for the first year.
You will wear tight clothing.
You will not like how this tight clothing fits or looks.
Your age will take on a whole new meaning.
You will discover a whole new meaning for tan lines.
Food will become an extremely important part of your life.
You will learn new words such as GU, cadence and brick.
You will hate swimming for the first year.
You will spend more time on your bike than on your couch.
You may lose a friend or two because you spend too much time swimming, biking and running, and they could careless about your heart rate training, foam rolling pain or 20 mile bike ride.
You will learn patience.
You will be humbled.
You will start to realize you are paying money to put yourself through pain and suffering, but for some odd reason, you LOVE it.
This sport called Triathlon, becomes a part of you. You start to plan your entire year around sprint, international, half-iron or full-iron distance races. Your vacations become racing, and you start to realize that this sport called triathlon could become a life-long adventure.
Many people settle for things in life. They settle for a crappy job, marriage, friends, food, place to live and overall fitness and health.
Those who desire more or those who want more out of life than a drive-thru window and boring sitcom, will choose triathlon or an activity that makes them happy. An activity that will change their life. Triathlon will change your outlook on life, your career, your marriage, your goals, your friends and many other things you thought you had figured out. It’s not just crossing a finish line or a boring finisher medal. It’s the countless hours that got you to that point. A moment in time that you will NEVER forget. A moment that you will discuss with your family and friends for hours if not days after the event. These discussions will most likely be about how you could have done better. At what point could you have swam faster, biked harder or ran more efficient? This is what will go through your head everyday until you get the opportunity to suffer again.
So you wanna be a Triathlete? Enjoy the ride and train hard!

http://www.trifuel.com/training/general/so-you-wanna-be-a-triathlete#.UovxQWEo7L8

Spin 11/19/13 - strength and speed - 1 hr

I took a scoop of assault with about 12 oz of water 20 minutes before class and downed half a bagel with pb about 15 minutes before class.  The result, I almost passed out at the end of class.  Just an FYI.  It could have been the routine, but I doubt it!

12:00 WARM UP
Little Talks by Of Monsters and Men, Sweater Weather by The Neighbourhood, Timber by (ft. Kesha) by Pitbull

4:00 SPRINTS - 15'' x 2 (during fast pickup.  First one is about a minute in to the song). Resistance Level should be between 5 and 6
Where Have You Been by Rihanna

4:00 CLIMB - HP3, 1 full turn every minute
T.H.E (The Hardest Ever) (ft. Mick Jagger and Jennifer Lopez) by Will.I.Am

4:00 SEATED SPRINTS.  15'' ON / 15'' OFF x 6.  2 to 3 full turns off
Sexy and I Know It by LMFAO

4:00 STEADY SEATED FAST FLAT - I decided to taking it to HP2 for a minute and HP3 for a minute to change it up a bit.  Add at least 1 full turn, RL should be about a 7
Ready Steady Go by Paul Oakenfold

5:30 SPRINTS - HP3 to start and recover, HP1 for sprints.  Leave resistance
Set Fire To The Rain by Dynamix Music

13:00 CLIMB.  HP1 (Umbrella), HP3 (Sail) - 1 full turn every minute; HP3 (Castle of Glass) - remove 1 turn every minute and start picking up the pace
Umbrella (Remix) (ft. Jay-Z and Chris Brown) by Rihanna, Sail (Unlimited Gravity Remix) by AWOLNATION, Castle of Glass by Linkin Park

7:00 SPRINTS.  One full turn off, RL should be between 5 and 6. 
10'' ON / 10" OFF x 3
20" ON / 10" OFF x 2
30" ON / 30" OFF x 1
10'' ON / 10" OFF x 3
20" ON / 10" OFF x 2
30" ON / 10" OFF / 30'' ON

5:00 COOL DOWN
Smooth (ft. Rob Thomas) by Carlos Santana

Spin 11/14/13 - Endurance, Strength, High HR Intervals

11:00 W/U - I started with about 3 minutes of just spinning the legs and getting everyone to work towards getting to a Resistance Level (RL) of at least 5.  Then I had them stand up in HP2 for about  a minute and moved into Around the World (what I call moving around the different hand positions, i.e. HP2 -> HP3 -> HP1, repeat).  Finished the warm up with single leg drills - 15'' each leg, 15'' center, add resistance, repeat.
The Monster (ft. Rihanna) by Eminem, You Make Me Feel by Cobra Starship, and Pompeii by Bastille

6:00 STEADY SEATED FLAT - 1 full turn, get RPM to 90 - 100
Beautiful by Ferry Corsten

4:00 SEATED CLIMB with PICKUPS - 1 full turn
Lightspeed by Dev

4:30 SEATED CLIMB TO STANDING CLIMB - 1 full turn at the start of the seated climb and another full turn at the start of the standing climb - change positions about half way through
I Party by The Far East Movement

5:00 STANDING CLIMB - 1 full turn at beginning, at 2:00, and at 4:00 -- remind the class that if they can't keep good form after adding add'l resistance to stop adding resistance and focus on using good form which means not using their entire body to push down on the pedals
SOS by DJ Santana

4:00 HP1-> HP2 -> HP1 -> HP3 WITH LEGS ONLY - Take a good 3 to 4 full turns off.  Some people may take off more.  Remind them to add back on enough resistance to hold their body weight plus maybe an extra turn to get to a RL between 5 and 6.  You'll hear the that are good for legs only.  The music slows down and there is less beat.  Change up legs only in HP2 and HP3.
Pass At Me (ft. Pitbull) by Timbaland

4:00 JUMPS - about 30'' of jumps with 30'' rest in HP1 for all 4:00.  Leave RL
Calabria by Enur Ft. Natasja

3:00 JOG with 1 min of seated sprints half way through the 3:00.  Sprints are 10'' on / 10'' off.  Leave RL
Dirty Talk (ft. Wynter Gordon) by David Guetta

3:00 SEATED SPRINTS 15'' on / 15'' off X6.  Leave RL
We Got The World by Icona Pop

3:30 SEATED SPRINTS 15'' on / 15'' off X 6.  Leave RL
Starstrukk ft. Katy Perry by 3OH!3

6:00 INTERVALS - 40'', 60'', 60''.  You'll hear the music pick up and that's when you start the interval.  First one is at 1:00, second is around 3:00, last one is around 5:00
Lost In Love by Legend B.  I don't know what version I have.  I've had it for years; I don't even know where I got it from.  So, I searched the web for ya's and the closest thing I could find was the Lost in Love (Taucher RMX) by Legend B off of the Lost in Love album.  It's a little over 3:00 which doesn't allow any time for rest period between the intervals.     
When I was searching for some help on the big WWW, I found it hard to get the some of the songs that were being used and trying to fit in the workouts to the songs.  So, if you can't find this song (which I'm almost 100% sure you won't because I just spent about 30 min looking for any 6:00 version of the song I have and could only find the 3:00 version) then just find another song that has 3, or if you want to push it, 4 long pieces of fast music that everyone can get lost in to pick up the pace and push themselves.  They don't all have to be 40, 60, 60.  But, each one needs to be at least 30'' with about an equal amount of rest in between. 

5:00 C/D - Fade Into You by Mazzy Star

Spin 11/12/13 - High HR and Strength

I worked out three times today.  I subbed an AM spin class, went back to the gym for strength training and then ran 3 miles after work with Daniel and Mila.  Honestly, if I can avoid days like this, I will.  I hate working out in the AM and then having to finish something else after work.  But, sometimes you gotta do what you gotta do. 

I've been given this week off to kind of do whatever I want as far as workouts go.  Doing whatever I want is nice, but after a while if I don't have something planned, I tend to not do anything.  Anyway, I don't know where I'm going with this.  I really just wanted to post a few spinning classes that I said I would post, I don't know, 5 months ago.  Sorry.  Better late than never, right?

I got good reviews from the two sessions that I did this week.  So, I will post one here, another one in a separate post.  I will try, really, really, honest, and truly try to post my weekly Tuesday along with one of my older ones every week until I get caught up. 

11/12/13 - 1 hr - High HR and Strength
4:00 W/U - Thrash Unreal by Against Me!

4:00 JUMPS - Resistence Level (RL) 6
Shake It by Metro Station

4:00 SEATED CLIMB (2:00) -> STANDING CLIMB (2:00) - 1 full turn every minute starting at the beginning
Sail by Awolnation

4:30 STANDING FLAT - 2 full turns off - I added some jumps for about 20 seconds every minute just to break up the monotony
I Like The Way You Move by Bodyrockers

6:00 SEATED CLIMB (3:00) -> STANDING CLIMB (3:00) - 1 full turn every minute starting at the beginning
Lazy Eye by Silversun Pickups

4:30 RUNNING with RESISTENCE - 3 full turns off
OMG (ft. Will.I.Am) by Usher

6:00 SEATED CLIMB (3:00) -> STANDING CLIMB (3:00) - 1 full turn every minute starting at the beginning
Keep Hope Alive by The Crystal Method

5:45 JUMPS ON A HILL - 3 full turns off - staying seated and doing jumps into HP3 when the music picks up
Move To The Rhythm by Tiesto, Nari, & Malani & ...

6:00 SEATING CLIMB (3:00) -> STANDING CLIMB (3:00) - 1 full turn every minute starting at the beginning
Louder Than Words by Afrojack and David Guetta

3:45 SPRINTS (20'' on / 10'' off) X 6 - 3 full turns off
On The Dance Floor by David Guetta ft Will.I.Am

3:45 90'' HARD AND FAST STARTING AT 1:10 INTO THE SONG - leave the resistence
Return 2 Ibiza by DJ Caffeine  -- I don't think this is available on iTunes. 

C/D and stretch - I Cry by Florida and Ho Hey by The Lumineers