Sitting is the new smoking! What?

I recently read an article in Runners World about sitting all day at a desk and computer.  Even though you exercise daily, sitting most of the day can still lead to death and disease.  What, you mean there is MORE I need to do?  This describes me, I do move around some but I have a 2 hour commute every day and I do sit at a desk a lot.  I have noticed that my shoulders ache at the end of the day and I’m grumpy until I can complete my cardio workout.  It’s like my body is craving movement and physical activity.

I’ve come up with a plan to get me moving more throughout the day.  I take one of my Timex watches with me to work and set the interval timer to beep every 20 minutes.   When the watch beeps while I’m in the car and driving I stretch each arm and move my feet.  When the watch beeps while I’m typing at the computer I either get up and walk around my office 5 times while swinging and stretching my arms or I do wall push-ups and stretch. 

Now, this is a bit annoying at times.  Yes, it’s a pain to stop what you are doing and get up but I can really tell a difference.   I don’t feel like a caged animal and my shoulders are more relaxed.  My day also seems to go by faster.

 

 

So get MOVING!

 

 



Crazy?!?

I’m contemplating Ironman Texas in May 2014.  Yes, I’m afraid.  Can I do this?  I think about it daily.  Is it that I fear the unknown?  I’ve never pushed myself that far mentally or physically.  I feared the marathon for years before I finally settled down, trained, and completed my first and only in December 2012.  I now regret not completing a marathon sooner, I had a mental block.

Is it a commitment issue, can I commit and sustain that level of training for that period of time?  I’ve got to be all in.  That means focus, training, nutrition, rest, planning, organization, gear, and no telling what else.

I have my last sprint triathlon on Sept. 14, 2013 and I’m planning on a half marathon in November.  After my tri and a short rest break I’m going to start building my swim and bike base.  I have only recently gained confidence in my swimming abilities.  I’ve been using a CycleOps indoor bike trainer and I feel that I’m also getting stronger on the bike. 

Although I will begin pre-training this fall, I think I will make my final decision in January 2014! 

 

 

My EBAY Garage Sale

I currently have a Giant Avail 2 road bike.  I have made a few tri upgrades.  I have clip on aerobars and a forward facing seatpost.  I love to ride in the aero position and on the drops.  In fact, I rarely ride sitting up.  Here's a few pictures of the beauty!

Now, I want a tri bike.  I’m looking at entry level bikes with full carbon frames.  I decided to have an EBAY garage sale to raise funds.  My friends and family have been donating stuff for me to sell online.  So far I’ve made more money than I thought I would.

 Here’s a link to my EBAY store:  SummerK04's EBAY Store

I just thought I would share an idea about raising triathlon funds!  And don't forget to stop by and take a look at my cyber garage sale!

 

My Favorite Things – It’s the small things that count!

It is getting to be Christmas list time.  I always like to include items that are inexpensive, so I thought I would discuss a few of my favorite workout necessities.

Moving Comfort Sports Bra

I completed my first marathon in December 2012.  I had cotton sportsbras from Walmart and during my long runs they started to chaf my chest.  I would literally have the bloody outline of a sportsbra across my chest and shoulders.   By the time it healed I would have another long run.  After the marathon I decided that I needed to reward myself with a new sportsbra.  I went to Varsity Sports in Baton Rouge and I tried on several types of Moving Comfort sportsbras but as soon as I put on the Vixen I knew it was the one.  I haven’t had any chaffing with the Vixen. My advice:  Go to a running store try on several and put the one you love on your list.  I still just have the one but I’m going to put this on 2 different lists! 

 

www.movingcomfort.com/

 

Feetures Socks

When someone tells me they are going to start running I always recommend they get a few pairs of running specific socks.  These changed my life.  I started using these socks about 5 years ago and I have not had one blister!  I compete in triathlons, marathons, half-marathons, 10Ks, and 5Ks year round.  It’s hot and humid in East Texas for a good portion of the year and my feet look great.  They come in many styles and several colors, I like the no show tabs.

http://www.feeturesbrand.com/

Bani Bands
I have straight hair but occasionally I have a few strands that will not stay put.  I also have a really small head and I have had difficulty finding a head band that will stay on my head.  I’ve had to look no further, Bani Bands are adjustable and they do not move.  They are also not supper tight; I often forget I even have one on.  I prefer the 3/8” width, but they come in many sizes, colors, and prints.

www.banibands.com

 

 

 

My Tips for Beginning Cyclists

I went for my longest bike ride ever Sunday!  I completed 25.41 miles in 1 hour and 45 minutes.  Let’s just say that I had a lot of time on my hands to think.

Arm Pain
Riding a road bike takes more strength than you think and I totally did not expect this.  I was very shaky my first few rides because my arms and shoulders were not used to riding and steering.  It will take some time for your upper body to adjust to riding.

Jump In With Both Feet (Clipped In)

Take the plunge and just clip in!  Take your time and do not get in a hurry.  Riding clipped in is so much more efficient, so the sooner the better. I borrowed a bike that had clip-in pedals that my local bike shop could not remove.  So, I HAD to clip-in if I wanted to use the bike.  Needless to say, I’m happy that I was forced to use the clip-ins.

Kadence is King

Make sure you get an odometer that has a cadence setting.  Cadence will help you keep a steady exertion level.  For training I usually keep my cadence around 80.

HONK, HONK

I live in a rural area and there are not many cyclists, I guess people think a HONK, HONK will pep me up.  It doesn’t, in fact; it scares the living daylights out of me!  So beware and be prepared because people will honk!

One-handed Tricks

Reaching down and getting a water bottle is kind of tricky, because you must steer with only one hand and maintain steady balance.   Before actually using a real bottle, practice steering with one hand and then reaching down with one hand. 

Look where you WANT to go

Road bikes are touchy, it’s not like jumping on your cruiser and taking off.  At first, I was terrified of running over road debris (sticks, wrenches, hoses,).  I would stare at the obstacle as I approached and I always ran over it.  Well guess what I FINALLY figured out?  Look beside the obstacle, where you want to go.  Yes, this really works! J

How to Kick Off and Stick with Your Training Plan, Pt2: Making a Plan of Attack!

Once your goal is specified you must make it a PRIORITY.  Working toward your goal becomes another part of your life, just like going to work or eating lunch.  Believe me, you can find time.  You may have to get up a little earlier or skip a TV show, but even 15 minutes can be beneficial.

 

Weekly Scheduling

First, examine your week and establish what days will work best for your work outs.  Take into consideration your job, commute, children, spouse, and weather.  Shorter workouts can easily be completed during the week and weekends can be reserved for longer workouts.  Once you have a good weekly schedule planned, it will be easier for training to become part of your routine.

 

Here’s my reasoning for establishing my workouts:

I work Monday – Friday from 7:30 to 3:30 and I have a 50 min drive each way to work.  Therefore, I plan shorter workouts during the week and longer workouts (1 hr+) on the weekends.

Daily Scheduling

Once you have determined which days to workout, think though your day and decide the best time of the day to work out.  Write down your schedule and determine if things/events can be shifted to create a block of time.  Also, decide what type of workout you want to complete (walking, running, strength training).  Take into consideration your workload for each day.  Do you usually have overly stressful Mondays full of staff meetings?  Do your children routinely have a ton of homework on Tuesdays?

Here’s how I had to think about my day:

I have to be at work at 7:30 a.m., I have a 50 minute drive to work, and I would have to fit in a shower if I did a cardio workout.  To get in an hour of cardio in the morning I would have to wake up around 4:30 a.m. and begin working out at 4:45 a.m.  It is still dark at that time and I do not like to run on a treadmill.  I would also be dehydrated and hungry!  Therefore, the morning is not a good time for me to complete a cardio workout.  However, my husband and I wanted to add strength training to our routine.  I don’t sweat when lifting weights at the gym and I don’t need to be as fully hydrated.  So lifting weights in the morning and doing cardio in the afternoon works for us.

 

Workout Gear

Decide the gear you need to complete your workout and pack it or lay it out the night before.  You might need shoes, socks, sportsbra, hair tie, sunglasses, watch, googles, swimsuit, towel, water bottle, nutrition.  This list could go on and on!  I have a different gear bag for each type workout (bike, swim, strength).

 

 So far we have planned:

·        The day of the workout

·        The time of the day for the workout

·        Workout gear for the workout

Obstacles

Sounds like you have a great plan going, but now we must think about obstacles.  For example, I like to work out as soon as I get home from work around 4:30 p.m.  But, right now (August) it is 105⁰  and hotter than Hades in Texas.  It would not be safe to run at that time, so I have to run about 7:00 p.m.  From 4:30 p.m. – 7:00 p.m. I do the household chores I would normally complete after my 4:30 p.m. workout.

Plan B

What are you going to do if all your plans go south?  You need a Plan B!  Things are going to come up, you are going to get sick, get held up in traffic, or have to take care of your children.  You must decide if you are going to skip the workout, postpone the workout, or do another alternate activity.

It’s not the end of the world if you miss a workout, but you must get back on track.  Also, it is OK to modify your training schedule to fit your lifestyle, but always try to make working toward your goal a priority.  A successful training plan is most effective when it is in balance with your life.  Try to set yourself up for success by planning and getting organized.  Organization may take more work up front, but it will take away some of the stress later on.  Planning and organization will also help your training become part of your normal routine.

Stay Tuned for Part 3:  Training and more training!

How to Kick Off and Stick with Your Training Plan Pt.1

I have submitted an article for review for The Endurance Council.  I hope that it gets posted to their website, but I thought I would include the article in my Blog too. Enjoy!

How to Kick Off and Stick with Your Training Plan

Part 1:  Setting a Training Goal

First, you REALLY need a concrete, measurable short-term goal.  I’ve heard so many people say, “I just want to lose weight and become healthy.”  While that is a wonderful goal, it is more of a lifestyle goal that is measured on the basis of long-term success.  Working toward a short-term, measurable goal will give you frequent feedback and reinforcement.  We all like to have our ego stroked, so why not give ourselves a pat on the back!

Here are some examples of good goals:

·        Complete a 5K.

·        Exercising (walking, jogging, zumba, crossfit) 3 days a week for 30 minutes.

Make sure your goal specifies that you complete an activity so that you have control.  I do not recommend your goal being based on weight loss.  Sure, that’s what we all want but sometimes it does not happen as fast as we would like.  Does that mean you are a failure?  NO!  Weight loss is a collateral benefit of accomplishing your goal. 

Make sure your goal is reasonable.  Yes, I would like to complete an Ironman, but I know that I will not be able to do that next week.  Recognize your current state of fitness and make practical goals that are easily attainable.  For example, if you currently do not exercise at all a suitable goal would be:  Walk for 30 minutes 3 times a week.  This goal may not seem to push you limits, but it IS attainable.  You goal should set you up for success!

Realize that goals can be adjusted and that it is OK!  You may be really ambitious with your goal or just not realize how hard training can be.  It is perfectly fine to adjust your goal.  If you currently do not exercise you may set your goal to run 1 mile, 5 times a week.  On the first attempt you only make it a block; you quit and go home dejected.  Instead of giving up, take a step back and adjust your goal, remember, set yourself up for success not failure.  It is YOUR goal; you can make it easier or more difficult anytime you please.

No goal is insignificant.  Do not be intimated by others, focus on your goal.  We runners love that others are training.  Because I live in a small rural community, I usually train alone.  I LOVE when I go to races and others are participating.  I love the runners, the walkers, the stroller pushers, and the dogs.  The more the merrier!

Set a goal and set yourself up for success!  

Stay tuned for Part 2:  Making a Plan of Attack

 

 

 

Got my Run Mojo Back!

So I had my worst run ever at The River Cities Tri on Sunday.  My side hurt so badly and it continued to be a little sore on Monday and Tuesday.  I was concerned, well afraid, of how I would run this week.  Well, after a 30 minute bike ride on my indoor trainer I completed a 1.82 mile, 15 min brick run on Wednesday (avg 8:15 min/mile).  Yesterday afternoon I completed a 4.5 mile speed workout (8:43 min/mile).  I made sure that I hydrated thoroughly throughout the day.

Although these two runs were difficult, I did not hurt anything like I did on Sunday.  Maybe my pain threshold is higher, I always seem to bounce back and perform really well after a difficult and painful workout!

This experience has brought out my philosophical side an I would like to close with a couple of inspirational quotes.

“Tough times don't last but tough people do."   - A.C. Green

“Suffering is an extraordinary teacher.” - Ryan Hall, U.S. Olympic marathoner

 

RiverCities Triathlon Race Report – A lesson learned the hard way!

August 4, 2013

8:00 a.m.
Cypress Black Bayou, Benton, Louisiana
.5 mile swim, 18 mile bike, 5K run

I have heard great things about this triathlon, in fact, it sells out in April.  This race is held in a park that has camping sites and cabins available.  I got my parents to bring over their fifth wheel camper; I was so excited because they have never seen me race before.

Race morning

I have had some sinus drainage and I did not feel like eating or drinking a lot, but I forced a little food, coffee, and water down.  I was soooooooo nervous because my parents were there!

The Swim (22:31)

I’m not a great swimmer, but I felt like I had a good swim.  I didn’t have to sight that often because there were always people around me.  But I did get behind some groups and if I had sighted more I probably would have avoided some of the traffic.  My husband said that I swam pretty straight compared to others!  I was nervous because the men started right behind my age group, a few eventually passed me but it wasn’t as congested as I anticipated.

T1 (3:06)

I’m always somewhat disoriented after an open water swim.  My dad was standing beside the fence watching my transition, I couldn’t help but smile.  My rack was at the back so I had to run/walk my bike a long way before mounting.

The Bike (1:07:24)

I have heard people say that they loved this route so I thought it would be fairly flat.  Wrong!  There were more hills than I expected.  I was concentrating so hard that I did not take in enough fluids.  The fact that I still felt nauseous from the sinus drainage and swim didn’t help either.  Overall, I felt that I had a good bike.

T2 (1:41)

I had to run/walk my bike in a long way.  I have not mastered the flying mount and dismount, so I had to run a long way with my bike shoes.  I usually have a good T2. 

The Run (32:45)

OK, so this is usually where I smoke it and make up a lot of time.  As I left T2 I felt great but before I got through the first mile I had to stop and walk.  I could not believe it, I was in shock!  My side hurt so bad, I was nauseous, in fact, I thought I had appendicitis.  I had to run/walk through the whole 5K and I got 2 cups of water at each aid station. 

Post Race (Total time: 2:07:11)

Totally disappointed, embarrassed and practically in tears.  I did hold it together until my parents left, but then the waterworks started.  I was so mad at myself; I knew exactly what had happened.  I didn’t respect the heat.  I have never felt this way during a race, but then again all my long distance events have been in the spring and fall.  I think that I learned my lesson, and there is a certain long distance event I’m contemplating next May.

Next Day

Overall, I had a great weekend!  My husband and parents got to see me compete in a triathlon.  My husband said that my parents were very interested during the race and asked lots of questions.  I think that my dad would be a really good coach for me!  My dad told me that even Tony Romo has a bad day!  Yes, we are Dallas Cowboy fans! J

I also volunteered for the Ironfish Kids Triathlon on Saturday.  It was so cool to see kids competing.

My next tri is September 14 at Tyler.  This was my first tri last year, so it will be interesting to compare my results. 

The Plunge

I like to swim warm water!  This year our first open water practice swim was MISERABLE.  The water was so cold that I could not make myself put me head in the water.  I swam the whole thing with my head up and my confidence was shaken.  I just could not bring myself to fork over the money for a wetsuit, so I continued to suffer.  Don’t get me wrong the suffering did not last long, because I live in East Texas and it gets warm pretty fast, but I still do not like suffering!

I’m looking at completing Ironman 70.3 next April in Galveston and I would need a wetsuit.  I’ve been searching for a while and I just found a great deal!  I got a used Xterra Vortex on the Xterra website!  The suit came yesterday and it looks brand new!  I’m so glad that I took the plunge to get a wetsuit, now my first open water plunge next spring will not be so difficult!