This article caught my eye -- http://www.peertrainer.com/expectations_versus_desires.aspx -- talking about how many diets fail because we rely on our desire for weight loss to carry us through to the goal, while in fact our deep-down beliefs and expectations for success can undermine that and keep us from our goals.
Maybe that's one of the things that is so great about working with a talented trainer. They help us recalibrate our expectations. That's true for me...the things I am doing now I could never have counted among my expectations.
Friday, March 13, 2009
Saturday, March 7, 2009
Nutrition
Notes from papers I read -
Walberg Rankin, Janet (2000). Dietary Carbohydrate and Performance of Brief, Intense Exercise. Sports Science Exchange, 13(4), 1-4.
Walberg Rankin, Janet (2000). Dietary Carbohydrate and Performance of Brief, Intense Exercise. Sports Science Exchange, 13(4), 1-4.
- for RT or repeated sprints, no benefit to high CHO intake compared to moderate
- carbs after workouts help recovery
- fat should be 20-25% of diet; below 15% provides no benefits
- protein for me - around 70 recommended for endurance; up to 95 for RT
- body fat for female runners between 6 & 15%; skin-fold measures have errors up to 3-4%
- get screened for iron status? do I get enough iron?
- electrolytes are not necessary for sessions under 3 or 4 hours
- carbs during exercise good even for events lasting under an hour. For longer, about 39 g per hour can extend performance -- 1 pks Sharkies is 36 g, 1 PowerGel is 28g
- consume glucose, fructose can lead to diarrhea
- post-exercise CHO intake - 83 g @ 2h intervals BUT timing is not that critical if there will be one or more days off between intense training sessions.
Rough interval workout
Today I was scheduled to run 16x800m repeats and I wanted to start with a mile to see how close I could come to 6:00. I felt good, rested, fed, ready to go, but mentally I was worried and negative. JRP came out to support me but I was beyond help. I got through the first half mile at a 6:08 pace, but could not sustain it and just stopped...quit. I've never done that before. I got to work on the repeats but each one was so hard. I got through 10 and was advised to cool down. Which now that I think about, I never did. More like fell over on the giant pole-vaulting marshmallow pad, under a crystal clear sky with just a whisp of a cloud. I didn't want to get up again....ever. It was too perfect.
My times today for the 800's (.51/52 miles) were 3:12, 3:16, 3:16, 3:24, 3:16, 3:23, 3:07, 3:14, 3:08, plus that 2:54 for .47 miles. That's an average of 3:15. Lap 14 was a 6:02 avg pace....close, now I just have to learn how to sustain it for a full mile. That requires an attitude I did not have today.
Considering that a month ago on 2/7, I did the 800s in 3:20 and 3:25 for an average of 3:22, today was an improvement. I wish I had known that this morning when my head went south. The moral of the story is (a) I need to go into speed work knowing what my times have been historically and (b) I HAVE to have goal times to pace myself. Jake pointed out I'm not recovering enough in between so the idea is to use the HR monitor to get to about 20 bpm over resting before starting again.
I will go for an easy 5-6 tomorrow just to run and be happy...to get that positive vibe back.
My times today for the 800's (.51/52 miles) were 3:12, 3:16, 3:16, 3:24, 3:16, 3:23, 3:07, 3:14, 3:08, plus that 2:54 for .47 miles. That's an average of 3:15. Lap 14 was a 6:02 avg pace....close, now I just have to learn how to sustain it for a full mile. That requires an attitude I did not have today.
Considering that a month ago on 2/7, I did the 800s in 3:20 and 3:25 for an average of 3:22, today was an improvement. I wish I had known that this morning when my head went south. The moral of the story is (a) I need to go into speed work knowing what my times have been historically and (b) I HAVE to have goal times to pace myself. Jake pointed out I'm not recovering enough in between so the idea is to use the HR monitor to get to about 20 bpm over resting before starting again.
I will go for an easy 5-6 tomorrow just to run and be happy...to get that positive vibe back.
Thursday, March 5, 2009
Today's Run Inspiration
By Your Side by Tenth Avenue North
Why are you striving these days
Why are you trying to earn grace
Why are you crying
Let me lift up your face
Just don't turn away
Why are you looking for love
Why are you still searching as if I'm not enough
To where will you go child
Tell me where will you run
To where will you run
'Cause I'll be by your side
Wherever you fall
In the dead of night
Whenever you call
And please don't fight
These hands that are holding you
My hands are holding you
Look at these hands and my side
They swallowed the grave on that night
When I drank the world's sin
So I could carry you in
And give you life
I want to give you life
Cause I, I love you
I want you to know
That I, I love you
I'll never let you go
Tuesday, March 3, 2009
Goals/Areas of Focus
With the race and bench press meet behind me, it's time to start regrouping again. Things I am thinking about (besides marathon prep!)
- Squats - add them back into the routine more consistently - light and mainly focused on good form
- Deadlifts - 225 for 3; 185 for 15
- Bench - hit chest harder - maybe supplement with pushups at home on chest and tricep days. Goal of 135 lb bench by August 30.
- Triceps - work on those blasted medicine ball pushups
- June 20th Sundown 5K - meet sub-7 minute/mile goal
- Fall Brush Mountain Breakdown
Subscribe to:
Posts (Atom)