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.
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