Saturday, November 16, 2013
How to train for a marathon......just stay consistent.
I have read and read all kinds of expert advise. Remember, I do have a degree in exercise physiology and I have access to endless medical expert opinion through my work. I was terrified I could not get through my marathon, because up to the day of the race I had not ran more than 17 miles at one time.
But I was training daily , and staying consistent, whether it was swimming, biking , or running , I was putting in the mileage.
I am definitely not trying to say I am an expert, but now I know endurance racing is not as scary for me anymore . It makes me less anxious about my Ironman this summer. And It proves to me that overtraining is not the key. I ran between 4-7 miles most days I went out, about 30-35 miles weekly. I never was overstrained or over tired. And then the closer I got I cut my mileage and tapered down.
My time was decent for my first marathon, as I only missed Boston Qualifier by 10 minutes for my age class. My time was 4:00.36. My inexperience showed however in my inconsistent splits. First three miles 9- 9:30. Miles 4-13 8: to 8:20 minutes miles, then up to 9 minutes miles then up to 10 minutes miles, then back down to 9:00.
What makes my point even more, that overtraining is not worth it or necessary, is that my husband finished his first marathon as well. Only 4 minutes after me, sick from some sort of viral pharyngitis and had literally not run in 8 weeks, due to breaking his big toe. But we both had come off a good consistent base of training for a 70.3 , two months earlier, and he rode the trainer bike daily for at least an hour to keep in shape.
So , in my mind consistency, good form, moderate distance with maybe just a few higher distance days is what you need. I am pretty sure I can make the BQ time next go, now that I have experience and can make a better game plan.
The body is an amazing thing. If you can run for 1 hour , why not 4 hours. The only factor is how much you want it to hurt. If you are in good shape and have consistently worked
out, your recovery from the event will tell you if you were ready or not.
Personally for me, I was never sore after my marathon. I felt run down for about two days, but I did give myself a week to recover. I actually felt worse the next weekend after drinking alcohol and dancing all night, then I did after the longest run I have ever completed in my life.
Sunday, September 22, 2013
Triathlon is changing my perspective of FAT!
When I began my journey for the second time in my life into triathlon, I had just delivered my fourth baby . I was 4 weeks post pardum and decided I would walk a 1/2 marathon to jump start myself into weight loss . I was wearing size 12 clothes and feeling very ,mushy! My youngest is now 17 months old and I'm wearing size 4 to 6 and I still FEEL FAT!!!!
My reasoning may be crazy but there are still parts on my body that have mush! Mush does not help us to move fast and efficiently. Maybe it is obsessive, really I think it is just a change in perspective. If it's not muscle then it's not helping me to keep moving forward fast.
I can't say I'm really dieting , however I think you naturally make better choices when you're training hard. I drink more water and less wine and soda. I have to avoid a lot of fat and sugar because it just screws up my bowels . I avoid eating a heavy lunch if I have to run before dinner, and so on.
I would recommend the sport of triathlon for weight loss, when you train the weight just naturally comes off. I suppose naturally is a matter of perspective as well, it isn't exactly natural to train your body to do 70.3 or 140.6 miles in one day .
anyway , I still feel Fat!
Tuesday, September 17, 2013
Trying to find my Chi in Running.
http://search.yahoo.com/search;_ylt=AlVjIVZiUAi3zHD4z2gzUlKbvZx4?fr=yfp-t-142-s&toggle=1&cop=mss&ei=UTF-8&p=chi%20running%20clinics
This video shows you how you should not run and she is an elite runner! Trying to find my running chi is my goal right now.
I have less than 4 weeks until my first Marathon. I am up to more than 30 miles a week in running and I am really trying hard to follow good techniques.
I don't want to get injured.
This video shows you how you should not run and she is an elite runner! Trying to find my running chi is my goal right now.
I have less than 4 weeks until my first Marathon. I am up to more than 30 miles a week in running and I am really trying hard to follow good techniques.
I don't want to get injured.
Monday, September 16, 2013
Pre race nutrition, in endurance training and racing. How to prevent that Oh Sh****T ! moment.
So , I have goggled all sorts of advice on how to prevent those oh sh*t moments during races or long training days. Practicing in GI medicine it is amusing to me in what the theories are in trying to help athletes.
Here is the best advice as I can give, and it sort of goes along with how we safely purge the bowels prior to a colonoscopy for any of you whom have had the pleasure.
Firstly , My theory is simple. Your diet needs to be easily digested foods for the three days prior that can easily be purged by your overactive nerves on race day morning.
It starts with an elemental diet. Not the exact prescription we would prescribe to a patient in order to medically bypass the bowel or rest the bowels but something very similar. When in medicine you must rest the bowels , you place a patient on a liquid diet which is high nitrogen ( amino acid) , is high also in glucose , is low in fat, and has vitamins and minerals. It is the simplest form of nutrition and guts don't have to do any work to digest it. There is a website for the public in which you can purchase elemental nutrition, and Vivonex 10 is a good brand but this is probably not totally necessary.
I recommend a soft , bland diet of easily digested proteins. For me what works best is tuna, peanut butter, eggs, and protein drinks without milk.
Three days before the event start avoiding fiber. Yes avoid fiber , for fiber is a bulk forming laxative. It does the opposite of what everyone thinks in the gut. It pulls everything together to bulk the stool and fiber is not easily digested. To purge the bowels for surgery or colonoscopy we have patients avoid high fiber for three days.
Also for the three days prior to the event.......
Avoid milk.For most , it causes gas, bloating, diarrhea or constipation. As most of the worlds population is lactose intolerant after the age of 3 at some degree, as we are inefficient at breaking down lactaid. I do however love milk as a post event drink.
Avoid caffeine, as it acts as a gastric irritant, which can increase gastric motility. Besides that caffeine is a weak diuretic and the three days prior to endurance events hydration is super important, so the caffeine is counterintuitive to that.
Avoid red meats and high fats as they take longer to digest.
When I follow these steps , I typically have great results and no , "oh Sh****T! moments.
I have heard people suggest just simply using Imodium, before and during long races. That is crazy to me. Imodium basically just stops peristalsis and prolongs transit time. So eventually the "sh****t , if it is in there has to go somewhere! And the fact that you are exercising and dehydrating you are just setting yourself up to have a "moment " eventually right? If you are doing a 12 hour race , I don't think that is a good game plan.
I have heard other advice as , being take probiotics during race events.
Ok, I love probiotics , but they are not a quick fix. They do help with regularity but should be taken on the long term. They help with gas, bloating , constipation and diarrhea as they are a good bacteria necessary in the guts to help with regularity.
I have also heard the advice of pancreatic enzymes. Again. not sound advice. People with pancreatic insufficiency have a true medical disorder that requires PRESCRIPTION pancreatic enzymes that cost 1000 dollars a month to be on. People with pancreatic insufficiency have diarrhea due to the inability to properly digest fats/lipids . The theory , or why I am hearing that athletes are taking these is because they are trying to digest high fats during race day , to restore , nutritional balance. I say look at the nutrition your trying to use, and it needs to be a better mix of glucose , protein and fats.
I hope all this information helps someone out there.
Here is the best advice as I can give, and it sort of goes along with how we safely purge the bowels prior to a colonoscopy for any of you whom have had the pleasure.
Firstly , My theory is simple. Your diet needs to be easily digested foods for the three days prior that can easily be purged by your overactive nerves on race day morning.
It starts with an elemental diet. Not the exact prescription we would prescribe to a patient in order to medically bypass the bowel or rest the bowels but something very similar. When in medicine you must rest the bowels , you place a patient on a liquid diet which is high nitrogen ( amino acid) , is high also in glucose , is low in fat, and has vitamins and minerals. It is the simplest form of nutrition and guts don't have to do any work to digest it. There is a website for the public in which you can purchase elemental nutrition, and Vivonex 10 is a good brand but this is probably not totally necessary.
I recommend a soft , bland diet of easily digested proteins. For me what works best is tuna, peanut butter, eggs, and protein drinks without milk.
Three days before the event start avoiding fiber. Yes avoid fiber , for fiber is a bulk forming laxative. It does the opposite of what everyone thinks in the gut. It pulls everything together to bulk the stool and fiber is not easily digested. To purge the bowels for surgery or colonoscopy we have patients avoid high fiber for three days.
Also for the three days prior to the event.......
Avoid milk.For most , it causes gas, bloating, diarrhea or constipation. As most of the worlds population is lactose intolerant after the age of 3 at some degree, as we are inefficient at breaking down lactaid. I do however love milk as a post event drink.
Avoid caffeine, as it acts as a gastric irritant, which can increase gastric motility. Besides that caffeine is a weak diuretic and the three days prior to endurance events hydration is super important, so the caffeine is counterintuitive to that.
Avoid red meats and high fats as they take longer to digest.
When I follow these steps , I typically have great results and no , "oh Sh****T! moments.
I have heard people suggest just simply using Imodium, before and during long races. That is crazy to me. Imodium basically just stops peristalsis and prolongs transit time. So eventually the "sh****t , if it is in there has to go somewhere! And the fact that you are exercising and dehydrating you are just setting yourself up to have a "moment " eventually right? If you are doing a 12 hour race , I don't think that is a good game plan.
I have heard other advice as , being take probiotics during race events.
Ok, I love probiotics , but they are not a quick fix. They do help with regularity but should be taken on the long term. They help with gas, bloating , constipation and diarrhea as they are a good bacteria necessary in the guts to help with regularity.
I have also heard the advice of pancreatic enzymes. Again. not sound advice. People with pancreatic insufficiency have a true medical disorder that requires PRESCRIPTION pancreatic enzymes that cost 1000 dollars a month to be on. People with pancreatic insufficiency have diarrhea due to the inability to properly digest fats/lipids . The theory , or why I am hearing that athletes are taking these is because they are trying to digest high fats during race day , to restore , nutritional balance. I say look at the nutrition your trying to use, and it needs to be a better mix of glucose , protein and fats.
I hope all this information helps someone out there.
Tuesday, September 3, 2013
SH******T HAPPENS , ( conveniently or not!!) Bowel dysfunction in endurance racing continued.
SO , as I started to say a couple days ago.
The bowels moving is a good healthy event , unless your in the middle of your 13.1, 26.2, 70.3 or 140.6, right?
So, as I already quoted, 59% of all endurance triathletes experience bowel dysfunction. I believe that number is totally underreported. I am going to say that 100% of endurance runners and triathletes have at least one episode of bowel dysfunction in training or in a race at some time. I think some people are just luckier in figuring out their SH*T quicker than others.
To define bowel dysfunction, it is also referred to as runners TROTTS, loose stools, urgent bowels, or incontinence.
The physiology of bowel function changes during extreme exercise:
In a nutshell , the increase in autonomic nervous system increases the sensitivity of the enteric nervous system resulting in possible change in circulating gut hormones. Also decreases in intestinal blood flow can occur , and changes in nutrition and electrolyte absorption decrease intestinal secretion changing intestinal motility.
The autonomic nervous system in itself increases motility of the bowel. I can truly say in 10 years of GI medicine, I don't meet constipated endurance athletes. So exercise ,( weight bearing exercise, jogging, running, aerobics, etc.) that jostles the bowels, gets the bowels to naturally want to move.
One major way bowel dysfunction takes place first and foremost is dehydration. Simple hydration before and during exercise decreases this scenario.
Dehydration is the precursor to several bad scenarios . Dehydration is first before electrolyte imbalances typically , unless overhydrating is occurring causing electrolyte imbalance. That is an entirely different topic.
SO to say it a bit differently, the bowels need proper hydration to work properly . Proper hydration keeps bowel secretions and motility properly balanced. Easy enough right?
Another common scenario that athletes may bring on them selves that increase bowel dysfunction is use of analgesics with endurance exercise and racing. Analgesics are aspirin, Advil, Aleve, ibuprofen, and naproxen .
All of these products break down the protective prostaglandin lining of the stomach mucousa. When these are taken on a stomach that already has altered prostaglandin from dehydration then the stomach acids , dump themselves to the duodenum. The duodenum is the first part of your small bowel. The duodenum hates acid and dumps its contents quickly through to the jejunum and then ileum, resulting in increase transit of stomach contents way too quickly through the small bowel to the colon, resulting in bowel dysfunction.
So my opinion, is only use analgesic post race if you need them, not before or during.
Nutrition pre race is the next challenge Because obviously what Goes in MUST come out !! So Diet is huge in this topic. . More later......., time to get the kids ready for bed.
I hope all this SH****T is making some sense.
The bowels moving is a good healthy event , unless your in the middle of your 13.1, 26.2, 70.3 or 140.6, right?
So, as I already quoted, 59% of all endurance triathletes experience bowel dysfunction. I believe that number is totally underreported. I am going to say that 100% of endurance runners and triathletes have at least one episode of bowel dysfunction in training or in a race at some time. I think some people are just luckier in figuring out their SH*T quicker than others.
To define bowel dysfunction, it is also referred to as runners TROTTS, loose stools, urgent bowels, or incontinence.
The physiology of bowel function changes during extreme exercise:
In a nutshell , the increase in autonomic nervous system increases the sensitivity of the enteric nervous system resulting in possible change in circulating gut hormones. Also decreases in intestinal blood flow can occur , and changes in nutrition and electrolyte absorption decrease intestinal secretion changing intestinal motility.
The autonomic nervous system in itself increases motility of the bowel. I can truly say in 10 years of GI medicine, I don't meet constipated endurance athletes. So exercise ,( weight bearing exercise, jogging, running, aerobics, etc.) that jostles the bowels, gets the bowels to naturally want to move.
One major way bowel dysfunction takes place first and foremost is dehydration. Simple hydration before and during exercise decreases this scenario.
Dehydration is the precursor to several bad scenarios . Dehydration is first before electrolyte imbalances typically , unless overhydrating is occurring causing electrolyte imbalance. That is an entirely different topic.
SO to say it a bit differently, the bowels need proper hydration to work properly . Proper hydration keeps bowel secretions and motility properly balanced. Easy enough right?
Another common scenario that athletes may bring on them selves that increase bowel dysfunction is use of analgesics with endurance exercise and racing. Analgesics are aspirin, Advil, Aleve, ibuprofen, and naproxen .
All of these products break down the protective prostaglandin lining of the stomach mucousa. When these are taken on a stomach that already has altered prostaglandin from dehydration then the stomach acids , dump themselves to the duodenum. The duodenum is the first part of your small bowel. The duodenum hates acid and dumps its contents quickly through to the jejunum and then ileum, resulting in increase transit of stomach contents way too quickly through the small bowel to the colon, resulting in bowel dysfunction.
So my opinion, is only use analgesic post race if you need them, not before or during.
Nutrition pre race is the next challenge Because obviously what Goes in MUST come out !! So Diet is huge in this topic. . More later......., time to get the kids ready for bed.
I hope all this SH****T is making some sense.
Sunday, September 1, 2013
Do you know your SH****T? Literally :)
I have no problem talking about this topic, as I talk to patients all DAY long about their SH*****T. I have heard endless stories from endless people whom cant go, go too much, go in inconvenient places, go weird colors, and on and on.
I have had patients bring in pictures of their SH*****T too.
But seriously speaking now, endurance training and racing can play havoc on YOUR Sh****T. As a Gastroenterology Nurse Practitioner for 10 years and hopeful Ironman, I have decided I would help others learn their SH****T.
I have had to use my medical expertise to figure out my own SH****T, and in doing some research the data suggests that 59% of endurance athletes, especially triathletes, experience bowel dysfunction in training or racing. I think the problem is probably under-reported.
So, I will devote a series on this topic. Just to keep you all waiting on the edge of your seat. There really is alot of physiology and proper nutrition to all this, and being a full time working mother of 4 and wife, I could not possibly sit and write a dissertation today on the entire topic. That wouldn't be as much fun anyway, as I would love to get other peoples input , comments , etc. :) along the way.
Today , I will leave you with this thought.. Two high contributors to bowel dysfunction in endurance athletes are dehydration and analgesic use. The how and why later.
Happy training.
I have to get motivated for a long run tomorrow. Hopefully 15 miles, early in the morning before the temperatures reach 90. If anyone has answers on how to LOVE the run, send them my direction. PLEASE.
I have had patients bring in pictures of their SH*****T too.
But seriously speaking now, endurance training and racing can play havoc on YOUR Sh****T. As a Gastroenterology Nurse Practitioner for 10 years and hopeful Ironman, I have decided I would help others learn their SH****T.
I have had to use my medical expertise to figure out my own SH****T, and in doing some research the data suggests that 59% of endurance athletes, especially triathletes, experience bowel dysfunction in training or racing. I think the problem is probably under-reported.
So, I will devote a series on this topic. Just to keep you all waiting on the edge of your seat. There really is alot of physiology and proper nutrition to all this, and being a full time working mother of 4 and wife, I could not possibly sit and write a dissertation today on the entire topic. That wouldn't be as much fun anyway, as I would love to get other peoples input , comments , etc. :) along the way.
Today , I will leave you with this thought.. Two high contributors to bowel dysfunction in endurance athletes are dehydration and analgesic use. The how and why later.
Happy training.
I have to get motivated for a long run tomorrow. Hopefully 15 miles, early in the morning before the temperatures reach 90. If anyone has answers on how to LOVE the run, send them my direction. PLEASE.
Wednesday, August 28, 2013
70.3 , a step closer to Ironman 2014 , well....half way there anyway!
Last weekend my husband and I did our 70.3 in Burley, Idaho. The Vikingman.org
Great race , well organized and Flat course!
The swim was in shallow river, with very little river assist , which completely disappointed my husband. We had competed in the Spudman Olympic tri last month and it was on the other side of the river with Super dooper river assist , so when he realized he was self powered it messed with him some . the river was warm, 75 degrees and really shallow .
The bike was a 14 mile loop we had to complete 4 times , flat with some turns that scrubbed some speed ,but flat. the only problem was the goat heads , that unfortunately took out some of the racers. I use the cycling slim tubes which I am starting to swear by. However I did practice changing my tubes the week before the race.
The run, flat , but ,hot! I felt like I handled my nutrition well on the bike to set up for the run. I hydrated with poweraide and enduralytes Fizz, and ate 1/2 a PB&J sandwich at mile 38 of the bike. I liked how the peanut butter stuck with me longer then the hammer gel seems too. I felt relatively strong in my run, for me that is. The run is hard!!! My husband says I'm big boned! what every woman wants to hear right. Anyway, I am so envious of the twiggy little 5 foot nothing toothpicks the seem to skip by in the run effortlessly.
Me, my goal, is just keep moving forward. In this race I actually tried out the theory of run walk. and actually I passed quite a few people and was only off my best 1/2 marathon run by 13 minutes. considering I completed 57 plus miles prior to this run, I'm pleased!!!
Anyway I finished in 5 hours and 41 minutes , and ended up 14th overall fastest of 59 racers, men and woman combined ......
Getting stronger , and more addicted to the Trilife!! Wasn't even soar after the race, so I must be getting in better shape... Defying gravity, finding my fountain of youth.
Wednesday, August 21, 2013
Ready or not it is 70.3 time
Two and half days until my first 70.3 in 5 years, after having two more babies and becoming 5 years older.
This week I have stretched, rested, and gotten a great tai massage. I even practiced changing the tubes in my bike tires. There is not much more I can do , but be excited for Saturday.
It is a very flat course which will be nice. The swim is in shallow river, so the river assist wont be much but still makes it easier. The Bike a 4 loop ride to equal just under 56 miles. The run is a 6.1 mile loop. I really am excited for it. Will just have to see how it all goes.
Monday, August 5, 2013
TRI CRAZY MOM: Best Olympic triathlon in Idaho,,, Burley Spudman!...
TRI CRAZY MOM: Best Olympic triathlon in Idaho,,, Burley Spudman!...: I just did the Burley Spudman just over a week ago ! What a great event . 2100 athletes! I was so impressed on how the entire community cam...
Best Olympic triathlon in Idaho,,, Burley Spudman!!
I just did the Burley Spudman just over a week ago ! What a great event . 2100 athletes! I was so impressed on how the entire community came together to run such a smooth, flawless event. I am seriously impressed . from the evening prior dinner and meeting, to the transition areas, transition bag pick ups, the race itself and quick return of results , I say wow!
good job Burley , Idaho .
It was the most inspiring, exciting event I have competed in in the last 10 years!
For anyone interested in starting triathlons , if you live close enough to drive to Burley , Idaho , this event is worth it!
Sunday, July 28, 2013
Salted or unsalted , science behind hyponatremia in endurance racing
I have a huge interest in the science behind endurance racing . I am a gastroenterology Nurse Practitioner, that has been in practice for 10 years , I also have a bachelors degree in exercise science and minor in nutrition . I started realizing I was getting advice from other athletes that prompted a lot if question for myself as person of science and for one whom practices medicine and needs to give sound advise to my patients and as I take on this extreme sport of Ironman. I will not claim to be an expert but I promise to pull together the most recent data I can on the subject of sodium balance with exercise.
This question interested me because so many athletes were advising the use of sodium tablets during endurance racing to my husband and I in order to decrease muscle cramping and aid hydration.
Here is what I found from my research and know from pure physiology. My references are medical journals and Up to Date , which is a data base we use in our clinic to keep us up with the latest data in medical practice.
One point to make is , what is muscle cramping??? Is it due to lack of oxygen or due to sodium depletion. This may be another subject all together. But the point is there is a very common condition and even a medical acronym already defined for a "stitch in your side". It is called ETAP, or Exercise-related Transient Abdominal Pain. It is caused by shunting of blood away from the arteries feeding diaphragmatic muscles , causing a diaphragmatic ischemia ( or lack of oxygen). It presents as pain all across / or tranversing the top of the abdomen, from under the right ribs to the left ribs , or some variation. It appears it is more prevalent in female athletes and sometimes worse with menstruation. It goes away with rest and rehydration and there doesn't appear to be any permanent damage. It is not from low sodium , but key point , is dehydration. Dehydration is different from sodium or electrolyte in-balance.
So what is hyponatremia in the medical sense . Simply low sodium. Why is it bad? Appropriate sodium levels are necessary for acid base balance, water balance, nerve transmission and muscle contraction. When it is low, it is a lower concentration in the blood, due to dehydration ( from excess exercise), or vomiting, and diarrhea. It can be caused by OVERHYDRATION as well. It is rare in healthy individuals with normal kidney function all together.
Next point, Hypernatremia , or excess sodium in the blood in also bad. It can cause permanent neurological damage. Higher then normal sodium can be from too infrequent urination, profuse sweating, or diarrhea or other medical disorders.
Signs and Symptoms of low sodium can be change in mentation or confusion , lethargy, nausea, cramping, twitching, and worse case seizures or coma. The most noticeable symptom for me in practice has been the change in mentation and lethargy. Patients will literally be closing there eyes to sleep while you are trying to talk with them. Pretty extreme. And most of these patients are elderly with poor kidney function , and more than likely on heart medications and diuretics.
Another key point in this discussion about salted verses unsalted. The American College of Sports Medicine tried to put together a task force to come up with a guideline for sodium intake in endurance events and couldn't. Why , because most of us doing these sports, 1. have adequate kidney function to keep this from happening. 2. get enough sodium from our diets alone to keep this from happening, and 3. It cant happen until you become dehydrated. So, there's the answer stay hydrated and it probably wont happen.
Another myth. Most sports drinks with their limited electrolyte's are hypotonic and therefore aren't enough to actually balance an extreme case of hyponatremia. You can drink them. They are good and tasty, and may help in small increments.
Hydration:
DO NOT over hydrate. American College of Sports Medicine, task force on the subject showed that OVER hydration was the number one reason for hyponatremia. They studied Boston Marathon runners, some had a theory to drink as much water as possible during the event , others drank modestly during the event. The ones whom tried to hydrate as much as possible were more apt to be the hyponatremic ones. When one overhydrates and the kidneys are failing to excrete, then the retained fluid may lead to lower sodium levels. Athletes that weighed more across the finish line, were more apt to have low sodium. A sign to look for is darkening urine.
ACSM is saying that hydration of 500 to 1500 liters of water per hour of exercise with a normal diet with normal sodium levels should keep the majority of athletes healthy.
If you are one that seems to get a lot of symptoms with extreme exercise then I would advise a physical with your Doctor.
In the practice of medicine I was taught the horse before the zebra. Meaning most things have the simplest explanation, BUT you cannot forget the zebra exists.
My take home message for myself after all this is :
Eat some potato chips, drink modest amounts of fluids, and as long as I continue to pee every couple hours , its all good. :)
I found an article the link is that talks more on this issue.
http://www.medscape.com/viewarticle/718774
This question interested me because so many athletes were advising the use of sodium tablets during endurance racing to my husband and I in order to decrease muscle cramping and aid hydration.
Here is what I found from my research and know from pure physiology. My references are medical journals and Up to Date , which is a data base we use in our clinic to keep us up with the latest data in medical practice.
One point to make is , what is muscle cramping??? Is it due to lack of oxygen or due to sodium depletion. This may be another subject all together. But the point is there is a very common condition and even a medical acronym already defined for a "stitch in your side". It is called ETAP, or Exercise-related Transient Abdominal Pain. It is caused by shunting of blood away from the arteries feeding diaphragmatic muscles , causing a diaphragmatic ischemia ( or lack of oxygen). It presents as pain all across / or tranversing the top of the abdomen, from under the right ribs to the left ribs , or some variation. It appears it is more prevalent in female athletes and sometimes worse with menstruation. It goes away with rest and rehydration and there doesn't appear to be any permanent damage. It is not from low sodium , but key point , is dehydration. Dehydration is different from sodium or electrolyte in-balance.
So what is hyponatremia in the medical sense . Simply low sodium. Why is it bad? Appropriate sodium levels are necessary for acid base balance, water balance, nerve transmission and muscle contraction. When it is low, it is a lower concentration in the blood, due to dehydration ( from excess exercise), or vomiting, and diarrhea. It can be caused by OVERHYDRATION as well. It is rare in healthy individuals with normal kidney function all together.
Next point, Hypernatremia , or excess sodium in the blood in also bad. It can cause permanent neurological damage. Higher then normal sodium can be from too infrequent urination, profuse sweating, or diarrhea or other medical disorders.
Signs and Symptoms of low sodium can be change in mentation or confusion , lethargy, nausea, cramping, twitching, and worse case seizures or coma. The most noticeable symptom for me in practice has been the change in mentation and lethargy. Patients will literally be closing there eyes to sleep while you are trying to talk with them. Pretty extreme. And most of these patients are elderly with poor kidney function , and more than likely on heart medications and diuretics.
Another key point in this discussion about salted verses unsalted. The American College of Sports Medicine tried to put together a task force to come up with a guideline for sodium intake in endurance events and couldn't. Why , because most of us doing these sports, 1. have adequate kidney function to keep this from happening. 2. get enough sodium from our diets alone to keep this from happening, and 3. It cant happen until you become dehydrated. So, there's the answer stay hydrated and it probably wont happen.
Another myth. Most sports drinks with their limited electrolyte's are hypotonic and therefore aren't enough to actually balance an extreme case of hyponatremia. You can drink them. They are good and tasty, and may help in small increments.
Hydration:
DO NOT over hydrate. American College of Sports Medicine, task force on the subject showed that OVER hydration was the number one reason for hyponatremia. They studied Boston Marathon runners, some had a theory to drink as much water as possible during the event , others drank modestly during the event. The ones whom tried to hydrate as much as possible were more apt to be the hyponatremic ones. When one overhydrates and the kidneys are failing to excrete, then the retained fluid may lead to lower sodium levels. Athletes that weighed more across the finish line, were more apt to have low sodium. A sign to look for is darkening urine.
ACSM is saying that hydration of 500 to 1500 liters of water per hour of exercise with a normal diet with normal sodium levels should keep the majority of athletes healthy.
If you are one that seems to get a lot of symptoms with extreme exercise then I would advise a physical with your Doctor.
In the practice of medicine I was taught the horse before the zebra. Meaning most things have the simplest explanation, BUT you cannot forget the zebra exists.
My take home message for myself after all this is :
Eat some potato chips, drink modest amounts of fluids, and as long as I continue to pee every couple hours , its all good. :)
I found an article the link is that talks more on this issue.
http://www.medscape.com/viewarticle/718774
Friday, July 26, 2013
another Tri
Tomorrow morning starts another 32 mile ,triathlon , the Spudman in Burley Idaho . The fastest mile swim You'll ever do since it is river aided. My husband should love this. I learned from the last tri two weeks ago I needed to work on my outfit this time . My goal is to find the right attire for my body that won't rub without having to rely on glide or lube . Last tri I only got one small rub under my shorts . All the biking and tri shorts I own have this rubbery type material at the bottom of the leg To keep them in place I guess. So this time I'm going to wear Underarmer garments under my shorts and the Nike pro tank under my tri singlet suit. I am strategically placing a stick of glide at the t2 for good measure .
For better hydration i got a water bottle that fits between my tri bars as well . I am to hydrate during the bike this time . I hope to have a nice solid race with little issue.
There are 2100 athletes in this event , hopefully this will be a positively controlled chaos race with all these people . Get us ready for ironman CDA. :)
For better hydration i got a water bottle that fits between my tri bars as well . I am to hydrate during the bike this time . I hope to have a nice solid race with little issue.
There are 2100 athletes in this event , hopefully this will be a positively controlled chaos race with all these people . Get us ready for ironman CDA. :)
Tuesday, July 23, 2013
My husband is my training partner, how awesome is that!!!!!!
With four kids ages 1, 3, 8, 14, it takes a lot of coordinating. We sometimes have to take turns training, or hire a babysitter for long training days. The grandmas are awesome!!! They help a lot and are very supportive.
We get creative with our training and try to include our family. We just hiked 33 miles in the Sawtooth National Wilderness over three days. Definitely cross training. We went with my husbands parents and another couple. Day 3 was 18 miles with a pack. Now if I can get through that then I know I can get through 26 miles with no pack. And our family was with us.
We also do our swimming while the 8 year old does her swim team practice and the 3 year old gets swim lessons. When the 14 year old isn't busy he watches the baby or we just take turns. I get an hour and he gets an hour. It all works.
Some days we sacrifice sleep, and other times one of us sacrifices dinner.
WE just commit to get our workouts in for the week and help each other with coordinating that.
I know however, that having my husband as a training partner is probably one of the greatest things I could ever wish for. I think it would be a huge and sometimes wearing sacrifice for the spouse of an ironman in training. So god bless the spouses that are just there being supportive, that is awesome too.
I love you Ben!!!!!!!!
Monday, July 15, 2013
Sunday, July 14, 2013
Learning from set backs during a tri. Bike Chain drop, wrong turns, and cramping.....
So , I did my first Olympic Tri of the season. I have done others but it was years ago. I am now 42 , and I remember at age 32 it was easy, so to speak.
The triathlon I just completed was the YMCA Spudman, in Boise , Idaho. The swim was great. July 13, 2013, the surface water was 75 degree in Lucky Peak Resevior. I didn't wear a wet suit and felt awesome. Most all the swimmers wore wetsuits. I think many people feel it helps with their buoyancy. I have been a swimmer all my life. I prefer swimming in my swim suit. Anyway I was 26th fastest out of 95 participants, so I felt my swim went well.
On to the bike, first vertical climb , I am feeling wonderful. Then auggh. My chain falls off. I think ok quick fix, nope , it got stuck between by frame and the last chain wheel. OMG, I ended up bloodying up my hands , yanking the damn thing out for at least 3-4 minutes, while at least 20 people pass me by. So disheartening, as there goes my lead in the swim.
Then about mile 20/25 I take a wrong turn. There just happen to be a cycling group that looked like they were in my race but weren't and I followed them left when I needed to go right, I figured it out about 30 seconds later, so there was another minute lost and probably 5 more people passed me. Auggg!!
I m so disheartened, as I really wanted to see what my true capability was today.
I hit the run, and my mojo is gone. I now Im dehydrated and so try to guzzle water and take a swig of power gel. My first 1-4 miles I have the worse cramp across my ribs, I have to run, walk , run several times , and it doesn't go away until mile 5. I only hold 9:21 minutes miles when I know Im capable of 8:00 miles . I finish, very disheartened.
What did I learn from today.
1. I probably need a better bike, but for now, the bike mechanic at Tri Town in Boise Idaho, fixed my bike with a gadget that helps keep your chain from dropping. Cool. I hope it helps. It was actually designed by Kristen Armstrong's husband. She is the Olympic Cyclist from Boise , Idaho.
2. Know the course as well as you can.
3. Better hydration is necessary and probably need to start using salt tablets . I talked to several ironmen post race. They generally take 1-2 tablets every 1-2 hours with their water.
4. When mishaps take place , stay calm and keep your head in the game. There are so many variables in the triathlon, many of which you have no control over to a point. Things may happen, will happen, and you just have to keep on moving.
The triathlon I just completed was the YMCA Spudman, in Boise , Idaho. The swim was great. July 13, 2013, the surface water was 75 degree in Lucky Peak Resevior. I didn't wear a wet suit and felt awesome. Most all the swimmers wore wetsuits. I think many people feel it helps with their buoyancy. I have been a swimmer all my life. I prefer swimming in my swim suit. Anyway I was 26th fastest out of 95 participants, so I felt my swim went well.
On to the bike, first vertical climb , I am feeling wonderful. Then auggh. My chain falls off. I think ok quick fix, nope , it got stuck between by frame and the last chain wheel. OMG, I ended up bloodying up my hands , yanking the damn thing out for at least 3-4 minutes, while at least 20 people pass me by. So disheartening, as there goes my lead in the swim.
Then about mile 20/25 I take a wrong turn. There just happen to be a cycling group that looked like they were in my race but weren't and I followed them left when I needed to go right, I figured it out about 30 seconds later, so there was another minute lost and probably 5 more people passed me. Auggg!!
I m so disheartened, as I really wanted to see what my true capability was today.
I hit the run, and my mojo is gone. I now Im dehydrated and so try to guzzle water and take a swig of power gel. My first 1-4 miles I have the worse cramp across my ribs, I have to run, walk , run several times , and it doesn't go away until mile 5. I only hold 9:21 minutes miles when I know Im capable of 8:00 miles . I finish, very disheartened.
What did I learn from today.
1. I probably need a better bike, but for now, the bike mechanic at Tri Town in Boise Idaho, fixed my bike with a gadget that helps keep your chain from dropping. Cool. I hope it helps. It was actually designed by Kristen Armstrong's husband. She is the Olympic Cyclist from Boise , Idaho.
2. Know the course as well as you can.
3. Better hydration is necessary and probably need to start using salt tablets . I talked to several ironmen post race. They generally take 1-2 tablets every 1-2 hours with their water.
4. When mishaps take place , stay calm and keep your head in the game. There are so many variables in the triathlon, many of which you have no control over to a point. Things may happen, will happen, and you just have to keep on moving.
How to start training for a triathlon.
My background is swimming. I was a competitive swimmer from age 6 to 22. However , I never road biked until after my college years, and did not start running until after my first child was born, at the young age of 27.
To start I think you just make the decision and do it. If you can float, ride a bike, and walk you can do a triathlon.
With everything you should be realistic. Your process should be catered to yourself and your own limitation. You may take a couple years to feel ready for your first Olympic tri. I started with signing myself up for 5k and 10 k runs and joining a bike club. I was lucky I didn't have to worry about the swim technique , which is 1/2 of the swim .
For those of you whom aren't swimmers the best book out there is
Total Immersion by Terry Laughlin.
For running I think the best book is
CHI Running by Danny Dreyer
and listening to lectures and books by Jeff Horowitz, a triathlon coach and athlete.
To start I think you just make the decision and do it. If you can float, ride a bike, and walk you can do a triathlon.
With everything you should be realistic. Your process should be catered to yourself and your own limitation. You may take a couple years to feel ready for your first Olympic tri. I started with signing myself up for 5k and 10 k runs and joining a bike club. I was lucky I didn't have to worry about the swim technique , which is 1/2 of the swim .
For those of you whom aren't swimmers the best book out there is
Total Immersion by Terry Laughlin.
For running I think the best book is
CHI Running by Danny Dreyer
and listening to lectures and books by Jeff Horowitz, a triathlon coach and athlete.
WHAT IS MY MOJO??????????? (motivation)
It is interesting to me what motivates people to do the things they do, so I ask myself the same question.
My husband asked me the other day to tell him what has possessed me to sign us up for the most grueling endurance test on the planet? He said that at mile 16 of the marathon , I better know why I signed up for this.
Well, .......I have a really long answer for this.
There are several things that motivate me to reach this GOAL, of Ironman Coeur d 'Alene 2014.
1. I simply want to be an Ironman, and I know, by training for this race , it will require me to be the healthiest I can be physically, and mentally.
2. I want to show my family, my kids , that things that are difficult are attainable.
3. It has always been on my bucket list.
4. Exercise saves me from mental health issues :)
5. I love to swim, I love to ride , and I love the challenge of becoming a better runner.
6. I want to be a better runner.
7. I love the endorphins exercise gives you.
8. I love the excitement of the race, the camaraderie of the entire event of triathlon from the attitude of the fellow racers and volunteers.
9. I like the science behind diet and exercise which is so vital for preparation for endurance events.
10. I want to LIVE my life to its fullest and when I train and race I feel alive.
So yes , Dear husband I have a lot of mojo for committing to this process. I love you , and I am so excited to be in this together.
My husband asked me the other day to tell him what has possessed me to sign us up for the most grueling endurance test on the planet? He said that at mile 16 of the marathon , I better know why I signed up for this.
Well, .......I have a really long answer for this.
There are several things that motivate me to reach this GOAL, of Ironman Coeur d 'Alene 2014.
1. I simply want to be an Ironman, and I know, by training for this race , it will require me to be the healthiest I can be physically, and mentally.
2. I want to show my family, my kids , that things that are difficult are attainable.
3. It has always been on my bucket list.
4. Exercise saves me from mental health issues :)
5. I love to swim, I love to ride , and I love the challenge of becoming a better runner.
6. I want to be a better runner.
7. I love the endorphins exercise gives you.
8. I love the excitement of the race, the camaraderie of the entire event of triathlon from the attitude of the fellow racers and volunteers.
9. I like the science behind diet and exercise which is so vital for preparation for endurance events.
10. I want to LIVE my life to its fullest and when I train and race I feel alive.
So yes , Dear husband I have a lot of mojo for committing to this process. I love you , and I am so excited to be in this together.
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