October 29, 2012

Meeting with a sports nutritionist

On Friday last week I had an hour long nutrition “tune-up” with Dina from Fuel4mance. A tune up includes:

Our Nutrition Tune-Up is a one-time consultation for those seeking assistance with their daily eating program and competition day planning. Whether it is fine tuning your nutrition to ensure good immune and cardiovascular health or overcoming a weight loss plateau, this service includes a customized eating program based on past medical health history, fitness level and future nutrition goals.

Competition day nutrition is also included in this assessment when time allows.

I was excited for this meeting because I have been looking to clean up my diet a bit and lean out for heavy training come spring. I am at a “healthy” weight but feel that I could lose about 15 pounds and be able to swimbikerun easier. Since I sort of thought that Ironman training would help knock some pounds off (It did not….bummer) I thought I would call in the professionals. Dina was super nice and fun to talk to, her main advice was to not count calories or do crazy diets but to work on metabolic efficiency (i.e. not spiking your blood sugar). I don’t want to give everything away since this is her job and everyone’s nutrition needs are different but I am changing my diet to see how I feel and if I can drop a few pounds.

The biggest change is getting rid of grains and extra crap from my diet.

I am not going low carb, I am still eating plenty of low-fat dairy and fruit, I am just avoiding breads, rice and starchy veggies. This will be a bit of a challenge for me because I really like grains and starchy veggies (goodbye butternut squash, pumpkin and sweet potato). I am going to give it a try for two weeks to see how I feel, if I have enough energy to get through 15+ hours of training and if I drop a few pounds.

Oh yeah….Alcohol is a nono as well =(

Have you ever worked with a nutritionist or wish you could? Did you find that it created a big change in your diet, body or life?

October 16, 2012

First Big Week Back

I won’t call it Ironman training since I still have more than 11 months until Ironman Lake Tahoe so I will just say I was back to training. Last week was my biggest volume week since finishing IMCDA and I am feeling it today! It feels really good to be back at it but also reminds me of how sore and tired I was all the time last spring. I really need to nail down some recovery aids, I know what to do but am sometimes just to lazy/busy to do it. Here was last week in review:

Monday: easy six mile run before work then 60 minute body pump in the afternoon

Tuesday: Track practice including 1 mile time trials

Wednesday: 90 minute spin class and body pump

Thursday: 45 minutes Yoga

Friday: 90 minute spin into a hard 20 minute transition run and strength training in the evening

Saturday: 11 mile hilly trail run (was supposed to do strength training but watched OSU beat BYU while following Kona live, priorities!) this run was SO beautiful!

Sunday: 66 mile hilly ride with fast friends (easy ride for them, pushing it for me;) No pictures from the ride since we forgot our camera but it was a great way to enjoy the fall colors!

It was a good week, total hours came to something like 16ish hours training. This week is fairly similar with some juggling for two evening events at work and traveling on Sunday.

What does a big training week look like to you? Last week was biggish with 16+ hours of training, really big will be more like 22+ hours.

October 1, 2012

Fourth Quarter

I can’t believe it’s already October, where did September go? October is my favorite month, I love the changing leaves, the moderate temperatures and all the fun harvest activities. I am not ready for snow but I am ready to be done with the 80+ degree days. On Saturday we enjoyed a beautiful trail run near Nederland Colorado. Sourdough trail was a little rocky but mostly runnable and very beautiful!

The aspens were bright yellow, it was worth it just for the drive, the mountains are gorgeous right now, and it won’t be long until they are covered in white. I hope to come back to this trail in the winter to snow shoe!

October also signals the start of the fourth quarter of the year, the last chance to get things you wanted to get done in 2012 before we ring in 2013. I had lofty goals for 2012, I am happy that I met the most important one but have to accept that I probably won’t meet all my 2012 goals. I feel ok rolling some of the into 2013, this year wasn’t perfect but it’s still been great. So here is my progress on my 2012 resolutions:

1. Follow my training plan as best I can. I am TERRIBLE at this, I know you can’t control everything so following 100% of the time is not reasonable but I need to be better. What is the point of hiring a coach if I just do whatever I want anyway? Still working on getting better at this, I think this might be an ongoing fight.

2. PR in half and full marathons check for the half marathon back in the spring, I had planned on running a marathon before the ironman but had to skip it because I had some over use injuries acting up and it just wasn’t worth it so close to ironman, this one will have to roll over to 3013. I have already signed up for the Colorado Marathon, hoping to PR there!

3. Complete the ironman (most important goal) DONE!!!

4. Complete an ultra marathon Sadly, not done =( I thought I would be able to shift focus after ironman and spend the summer running trails in the mountains. After a bad ankle injury in July I was derailed from reaching this goal at a early fall race. It is SUPER tempting to try to attempt this one in a non race self supported 31 miles. I have wanted to meet this goal for a long time and I knew that when I signed up for Ironman Lake Tahoe that I would be giving up an ultra marathon in 2013 so I could focus on Ironman, road running and avoiding injury. So this may happen not at a race (since there aren’t any in December) I will have to try to talk my husband into helping me accomplish this one.

5. Get to my training weight by April (10-12 lbs lighter than I am now) and racing weight by June. I was closer in the spring, but I am still working on getting there, I am hoping to be solidly at “training weight” by the end of the year.

6. Be better about blogging (i.e. more consistent, better pictures, etc.) This is a repeat from last year but I want to continue to improve. This is a COMPLETE fail, must do better.

7. Run 1,000+ miles and ride 3,000+ miles I think I am on track for this, but I am not great at tracking all the time.

8. Focus on strength all year This dropped off during peak ironman training but I am back at it now

9. Stay injury free, this will be most important in helping me reach all other goals Hmmmm, I did get injured but it wasn’t as bad as the last two years so that is progress. I am trying to get better about recovery.

So it’s a mixed bag but I am happy about the progress so far, now I jut need to talk my husband into a gorilla ultra-marathon late in December…what do you think hon??

September 22, 2012

One Year From Today

September is one of my favorites months and unfortunately it is flying by! I spent last week learning all about my field of work that I am passionate about and have a LOT of fun (meaning lots of dinners out, drinks and little training)

Good thing I don’t have any A races for a while but it’s time to get back on it since exactly one year from today I will be having a blast competing in Ironman Lake Tahoe. I love that it is on the first day of fall.

Source

As for fall, this is my favorite time of year to run, nice crisp temperature, not too cold, no lingering ice like there is in the spring. The turning leaves make it especially fun to run and ride in the mountains. Time is short before we start getting snow in the mountains and even here in the city so I need to make a quick list of all the things I wold like to get done before winter settles in.

I have been having some fun on pinterest

Anyone out there sad to see summer go?

August 31, 2012

It’s Almost Fall

Ok maybe technically it’s not almost fall and the weather here in Denver is really trying to remind me that is is still summer.

See the seasonal average? 85 would be a lot nicer than the mid nineties we have been having.

Regardless fall is my favorite season and sometimes it feel like we go straight from summer to winter, so I am going to start celebrating fall/harvest now. I also heard that Starbucks is bringing out their Pumpkin Spice Latte today (is that true?!?)

Source
While I may still be wearing my summer clothes and sweating it out on my bike

my house will smell like pumpkin spice and I will be happily watching football while recovering.
What is your favorite season?

August 29, 2012

September is Runnerd Month – With Candice

Candice over at I have Run put together a fun little event/contest/giveaway

From her site:

Here are the rules:

Leave a comment letting me know you are going to participate.

Post a photo that reflects the word of the day somehow. You can post on Instagram, Twitter and/or Facebook. Your images should be running or training or health/fitness related.

On Twitter, make sure you include the hashtag #runnerdphotoaday with each post.

On Facebook, be sure to follow the Runnerd page and include @runnerds in the comment for your picture.

On Instagram, become my friend (ihaverun) and include @ihaverun in your comment.

You will receive one entry for each picture you post (up to 30 entry possibilities). I can only count the entry if it is linked back to me somehow, otherwise I won’t know about it.

I am ordering the Runnerd prizes this week. There will be at least five prize winners, selected by Random.org at the beginning of October. I will post the list of prizes once I know exactly what they are.

To receive extra entries, you can invite others to join the Runnerd Photo-A-Day fun before it begins on Saturday. You will receive one extra entry for each place you post (Twitter, Facebook, Instagram and/or your blog). That’s up to 4 extra entries total. Be sure to let me know you shared the Runnerd Photo-a-Day love so you get the extra entries!

Be creative. We don’t want everyone doing the same thing with their pics. If I absolutely love your pic and post it on my blog during the month, you’ll get an extra entry.

And don’t worry if you miss a day or don’t start on day one. I want this to be fun!

And now for the list:

September 1 – time

September 2 – sweat

September 3 – up

September 4 – inspire

September 5 – kitchen

September 6 – fun

September 7 – reflection

September 8 – show

September 9 – ready

September 10 – strong

September 11 – watch

September 12 – food

September 13 – logo

September 14 – looking down

September 15 – book

September 16 – friend

September 17 – run

September 18 – how you feel

September 19 – in

September 20 – technology

September 21 – circle

September 22 – first

September 23 – grow

September 24 – new

September 25 -word

September 26 – red

September 27 – favorite

September 28 – song

September 29 – personality

September 30 – runnerd

Should we start with Runnerd??

I plan to participate, do you? I don’t think I will be able to do it every day with a full time + job, grad school, training and presenting at my industries biggest annual conference.

August 22, 2012

13 Months From Today….

Exactly 13 months from today I will be toeing the line of Ironman Lake Tahoe

I am so excited for this race and to get back into Ironman shape. It’s not time to start officially training yet but I have a general plan to get myself into the best possible shape in 13 months, plus a few mini goals along the way.

Month 13: Strength and speed focus, I think I have forgotten how to run other than the ironman shuffle – train for sub 2 hr half marathon

Month 12: Bike Base – Hopefully run a sub 2 half marathon (I am not terribly hopeful that this can happen this fall, if not I will try again in the spring)

Month 11: Run Base – 5k focus

Month 10: Swim Base – break 25 minute 5k

Month 9: Overall Base

Month 8: Build Capacity

Month 7: Build Capacity – try to break 2 hrs (again?) in a half marathon

Month 6: Build Capacity – Maybe run a marathon =)

Month 5: Build Capacity

Month 4: Build Capacity – Sub 7 hr half ironman(ish) distance at Pacific Crest, the bike is 62 miles long

Month 3: Peak

Month 2: Peak – Break 6:30 at Boulder 70.3

Month 1: Peak/Taper – Ironman Lake Tahoe – I would like to break 15 hrs, but will reassess closer to the race

I wanted to do three half ironman in preparation but between Pacific Crest and Boulder I don’t think I can squeeze another one in. Anyone know good ones in late July and late August?

Have you ever started prepping for an event over a year out? I haven’t before but when you have to sign up 15 months in advance it starts to seem more normal

August 14, 2012

Fall Planning

Is anyone else sick of summer and ready for it to be fall already? I know as a triathlete I shouldn’t want summer to be over because that means the end of triathlon season but it has been HOT here in Denver and I am ready for cooler weather.

Something that always gets me excited for the next season is race planning. My goals for the fall are low key, nothing crazy big, focus on getting lean and preparing to start Ironman Lake Tahoe training in January. I know it’s not technically fall yet but please bear with me….

Rattlesnake Triathlon: August 18-19 still deciding on the sprint or olympic

Lead King Loop 25k (hint hint honey, I want to do this for my birthday) – Sept. 16

Oktoberfest Sprint Triathlon – Sept 22nd

Boulder half Marathon – October 21st going for sub 2 hrs!

Anthem Turkey Trot – 5k or 10k

and the winter distance series that I have done for the past two years will take me into 2013 with a 5k, 5m, 10m

That’s it for the plan, a lot of repeats here so I will have to look for something fun and new to do as well.

How far out do you plan your races?

July 18, 2012

What’s Next?

One of the most frequently asked questions after people hear you have done an ironman is “are you crazy?” closely follwed by what’s next?

For the rest of this season I am focusing on half distances (both half ironman and half marathon) then in October when I officially go into off season I will focus on form and speed, that I feel I completely lost in peak training for Ironman CdA.

Luckily I do have a good answer to the question of what is the next big “A” race:

I am SO excited about Ironman Lake Tahoe!!!

I have already started working with coach on a plan and will start officially training in January. I am glad to have some time off before jumping into Ironman training again but am also looking forward to it.

July 18, 2012

Ironman Coeur d’Alene Race Report – The Run

This was was by FAR my favorite part of the day. It was a party from mile 0 all the way through mile 26. You can read about the swim here , the bike here and the prep here

I had a great time, honestly this is probably because I didn’t feel the need to push myself. I chatted with Cory, other athletes and volunteers the entire way. I was really worried that I would get off the bike and feel terrible starting a marathon in the late afternoon but I was SO excited to be off the bike with seven and a half hours to complete the marathon. At this point I knew I would make it and it actually felt really good to be running!

The run was two out and backs so we got to see all our friends a bunch of times and we knew what we were in for. I liked that there were no surprises.

There was a long steep hill right before the first turn around, I will admit that I walked most of it both times. As we made our way back into town I made sure to thank every volunteer and high five the local college kids that were out partying and supporting everyone. The locals are so nice and set up their own aid stations.

The half way turnaround is back in town where I got to see my family again, so nice to have them out there! The second lap was more of the same, I felt tired but good. I was confident and having a good time. The only uncomfortable thing was that I got the chills but when I put on my long sleeve shirt I got too hot. But since a little temperature unbalance was the worst of it so I am not going to complain. It was a very long marathon (5:50: something) but the miles ticked by quickly to me, and soon I couldn’t believe it was the last mile. We ran into town, rounded the corned and just had a long down hill straight away to the finish. I could hear Mike Reilly calling out peoples names and announcing them as Ironmen. At this point I felt like I could fly, it’s the most incredible feeling in the world.

I was busy looking for my family and soon I spotted them in the crowd. I love this picture because you can see my mom and the sign she made us. She was SO excited to see us finish, moms are the best!

I was so excited to be done that I didn’t hear Mike Riley announce our names, I am bummed about that but I still enjoyed every second.


Puffy and Happy!!

We were headed down the shoot, given blankets, medals, finishers hats and shirts. Part of me couldn’t believe that I made it and was officially an ironman.

Aftermath to come later.

runwithbeth