At last! I'm finally getting to grips with all the websites and technologies that are available to help me with my training. Like twitter, I signed up for Fetch everyone a good 18 months before I actually started to use it. I just didn't have the motivation to figure out how it worked.
Until now, my training log was strictly low-tech - scribbled in diaries or on bits of paper. Not any more! This week I finally succumbed to the lure of Fetch everyone's gadgets and gizmos and put it all online. The site is great - I've mapped out a few runs that I do regularly, uploaded some recent runs from my Garmin, logged recent race times and prepared a plan for the next four weeks training.
The trouble is, I'm now addicted. Between Fetch Everyone, Facebook, emails and this blog, not to mention work, I've been sitting on my bum for an unhealthy number of hours every day. How do you know when to stop?
To compensate, this week I joined my local running club and I've also started daydreaming about entering a marathon later in the year. I swore I'd never do another one after being unable to walk for days after the last time, but it's been four years now and I'm in the mood for a challenge. I think I'll get next week's 10k out of the way first though.
Wednesday, 22 April 2009
Monday, 13 April 2009
Are carbs evil?
Whilst browsing B's cycling magazines, I came across an(other) article about the potential benefites of a reduced carbohydrate diet. Apparently, Team Garmin-Slipstream are following a modified version of The Zone, designed to reduce inflammation and promote recovery. This is controversial given that for years athletes have been advised to get most of their energy from carbohydrate. Brands like Lucozade and Gatorade have been built on a mountain of scientific evidence that backs the importance of carbohydrate for athletic performance.
The people at Cycling Weekly seem to have really bought into the idea that a different way of eating - focusing on protein, vegetables, fruit and nuts for most of the day whilst continuing to use sports drinks immediately before, after and during training - could be optimal for reducing inflammation and promoting recovery. I'm not convinced by Dr Loren Cordain and Joe Friel's Paleo Diet - eat like our ancestors, who foraged for seeds and berries, barbecued the occasional buffalo... then popped down to their local supplement store for a few energy gels and a jumbo tub of whey protein(?) -but I can see the potential benefit of limiting refined carbohydrates like white bread, cereals and processed sugary drinks in favour of whole-grains, lean protein, essential fats and, of course, lots of fruit and vegetables.
Surely it's all about balance. It has got me thinking though - a quick scan of our cupboards flagged up our over-reliance on carbs: bread, bagels, cereal, oat bars, potatoes, pasta and juice. I've spoken before about not eating enough protein and wonder if my carb (over)loading could be one of the reasons why my injuries seem to take so long to recover from. Could it be possible that a move away from the traditional focus on carbohydrate could be beneficial for sport? I guess the jury is still out - until now, much of the research on reduced-carbohydrate diets has focused on treating obesity.
A recent article in the New England Journal of Medicine indicated that over 2 years, diets containing a range of proportions of carbohydrate versus protein were all similarly effective in reducing weight and risk factors for diabetes and heart disease - they key appeared to be limiting overall energy intake. The authors suggest that diet composition should be tailored to suit individual and cultural preferences.
I could never cut out carbohydrates completely. I couldn't even ban them after 5pm (what's that all about?). But I'm starting to think about experimenting with shifting the balance a bit. I'll certainly be watching how Team Garmin-Slipstream get on in this year's Tour de France.
The people at Cycling Weekly seem to have really bought into the idea that a different way of eating - focusing on protein, vegetables, fruit and nuts for most of the day whilst continuing to use sports drinks immediately before, after and during training - could be optimal for reducing inflammation and promoting recovery. I'm not convinced by Dr Loren Cordain and Joe Friel's Paleo Diet - eat like our ancestors, who foraged for seeds and berries, barbecued the occasional buffalo... then popped down to their local supplement store for a few energy gels and a jumbo tub of whey protein(?) -but I can see the potential benefit of limiting refined carbohydrates like white bread, cereals and processed sugary drinks in favour of whole-grains, lean protein, essential fats and, of course, lots of fruit and vegetables.
Surely it's all about balance. It has got me thinking though - a quick scan of our cupboards flagged up our over-reliance on carbs: bread, bagels, cereal, oat bars, potatoes, pasta and juice. I've spoken before about not eating enough protein and wonder if my carb (over)loading could be one of the reasons why my injuries seem to take so long to recover from. Could it be possible that a move away from the traditional focus on carbohydrate could be beneficial for sport? I guess the jury is still out - until now, much of the research on reduced-carbohydrate diets has focused on treating obesity.
A recent article in the New England Journal of Medicine indicated that over 2 years, diets containing a range of proportions of carbohydrate versus protein were all similarly effective in reducing weight and risk factors for diabetes and heart disease - they key appeared to be limiting overall energy intake. The authors suggest that diet composition should be tailored to suit individual and cultural preferences.
I could never cut out carbohydrates completely. I couldn't even ban them after 5pm (what's that all about?). But I'm starting to think about experimenting with shifting the balance a bit. I'll certainly be watching how Team Garmin-Slipstream get on in this year's Tour de France.
Sunday, 5 April 2009
Personal worst
It's not often you hear anyone saying they've achieved a PW. I'm really happy to say that's what I did this morning. The Edinburgh Half Marathon was my first for two years and the first road running race that I've done since I fractured my ankle. Part of me hoped that I'd finish close to the time I'd achieved two years ago but my main focus was just making it to the end.
My whole leg has been bothering me for the last couple of weeks so I went for a much needed massage on Monday (more ££ - eek!). Apparently my ankle ligaments haven't 'forgiven' me yet and it will take a while longer to get back to full fitness.
In the meantime, I plan to train and race as much as I can but listen to my body and take rest when I need to.
So today was very much about just getting round the course, seeing how long it took me, and giving myself a benchmark - a time that my body can currently manage - to work on and improve from.
I found the last few miles really, really difficult. My hamstring was stinging, my achilles ached and I could even feel it in my knee. This wasn't helped by a fairly strong breeze in my face! But I made it to the end in 2 hours and 1 minute and still felt that familiar surge of adrenaline and achievement that you get from crossing a finish line. It was a full 12 minutes slower than my PB but, if I've done that once, I can do it again.
I've reached the end of my training plan too so, after a well-deserved couple of days rest, I'll set myself some new goals and figure out how to work towards getting that time down.
My whole leg has been bothering me for the last couple of weeks so I went for a much needed massage on Monday (more ££ - eek!). Apparently my ankle ligaments haven't 'forgiven' me yet and it will take a while longer to get back to full fitness.
In the meantime, I plan to train and race as much as I can but listen to my body and take rest when I need to.
So today was very much about just getting round the course, seeing how long it took me, and giving myself a benchmark - a time that my body can currently manage - to work on and improve from.
I found the last few miles really, really difficult. My hamstring was stinging, my achilles ached and I could even feel it in my knee. This wasn't helped by a fairly strong breeze in my face! But I made it to the end in 2 hours and 1 minute and still felt that familiar surge of adrenaline and achievement that you get from crossing a finish line. It was a full 12 minutes slower than my PB but, if I've done that once, I can do it again.
I've reached the end of my training plan too so, after a well-deserved couple of days rest, I'll set myself some new goals and figure out how to work towards getting that time down.
Friday, 27 March 2009
Diet dilemmas
Looking back over my posts, I realise I haven't got very far with my 'looking better in jeans' goal. That may have something to do with the fact that, although I eat really healthily, I love food. A lot.
I have never, ever been on a 'diet' that I could stick to. Every week I look at magazines that contain a 2 page spread entitled something like 7 lb in 7 days, Weight loss made easy or 4 weeks to your dream body, with a chart of banned items and a meal plan for the week. Prescriptive diets work for some people but not me. I'm a vegetarian who could be described as fussy (I can eat anything except smelly cheese but I'm not a big fan of mushrooms or aubergines) so that rules out a fair few menu options.
Anyway, diets are usually only a short term fix. They can be great for kick-starting weight loss or a change of eating habits, but they get really tedious over time. That's not to say I haven't tried a few fads in my time. Here are two of the most ridiculous:
I have never, ever been on a 'diet' that I could stick to. Every week I look at magazines that contain a 2 page spread entitled something like 7 lb in 7 days, Weight loss made easy or 4 weeks to your dream body, with a chart of banned items and a meal plan for the week. Prescriptive diets work for some people but not me. I'm a vegetarian who could be described as fussy (I can eat anything except smelly cheese but I'm not a big fan of mushrooms or aubergines) so that rules out a fair few menu options.
Anyway, diets are usually only a short term fix. They can be great for kick-starting weight loss or a change of eating habits, but they get really tedious over time. That's not to say I haven't tried a few fads in my time. Here are two of the most ridiculous:
- Dr Joshi's Holistic Detox I was tempted by this one after eating too many chocolates over Christmas one year, mainly because it's veggie. The principles of eating lots of green vegetables, tofu and rice were great but I got bored after a couple of days and just wanted to eat a red pepper. It banned 'nightshade' vegetables such as peppers and tomatoes, claiming that they're acid-forming, but there were far too many contradictions about what this actually meant and too many healthy foods were forbidden.
- The Master Cleanse Against all my better judgement I gave this a go. I'm generally willing to give most things a chance to see if they work, even if they do sound ridiculous. And at the time, Beyonce had popularised this one. Basically it involves nothing but maple syrup, lemon juice and cayenne pepper in hot water. I think I lasted three-quarters of a day on it before I gave up. I didn't feel hungry, but my teeth really hurt from all the sugar!
Sunday, 22 March 2009
The Mighty Deerstalker
A 10k (and a bit) hill race involving obstacles probably isn't the best idea for a clumsy, accident-prone person like me. This dawned on me at about 8pm on Friday, when I managed to go over on my already dodgy ankle by slipping on another innocuous object - a chip (a.k.a french fry). I wasn't even drunk or wearing heels. An hour of frantic icing later I decided I'd be okay and wasn't giving up on Saturday's race: The Mighty Deerstalker.
I think you'd call the Mighty Deerstalker an adventure run. I'd read the race reports and seen last year's photos so was prepared for a scary experience. This didn't stop me from making a mess of it though.
Mistake #1
'Slow and steady' was my mantra for the first 20 minutes. Last year's finishers ranged from 90 minutes to 4 hours so I saw no need to rush off at the start like most of the crowd. My friends sped off whilst I plodded gleefully along, feeling rather pleased with my new found sensible approach. I've burnt myself out early on in races before and this time my mission was to be the tortoise. Wrong move. Before long the trails narrowed and the crowd was forced into single file, getting slower and slower until it stopped to queue for the first obstacle. From that point, the 'race' became a slow-moving conveyer belt, with little scope for overtaking. Grr, if I'd sprinted at the start there would have been plenty of time to catch my breath. Oh well, I'll know for next year.
Mistake #2
Dodgy ankles and downhill running in the dark really don't mix. Last year I tore all my ankle ligaments and fractured my fibula in a freak dog-walking accident. Since then I've been really nervous about slippy slopes, and this race was full of them. I went over on my ankle a few more times, especially during the river crossings, and spent a lot of time shuffling nervously along in a semi-squat position. If I do this race again, I'll definitely strap my ankle up. In fact, I might just mummify myself and bounce down the hill!
Highs and lows
The course itself was great fun - really technical but not too physically challenging, well not at the pace I was going at anyway. The highlights for me were the sight of hundreds of head torches making their way up and down the hills, actually managing to overtake some people at the sheer scree slope and, most of all, the 'disco' section in the woods, complete with fairy lights, disco ball and thumping music.
The lowlights? Getting sent on a 10 minute detour by some friendly local youths.
I finished in a reasonably respectable 2 and a half hours, half an hour behind my friends but far from last. The true distance was apparently closer to 14k, with some serious ascent. I felt a bit bad that I'd left the others waiting in the cold (I had the car key), but not that bad, they could have waited for me!
I think you'd call the Mighty Deerstalker an adventure run. I'd read the race reports and seen last year's photos so was prepared for a scary experience. This didn't stop me from making a mess of it though.
Mistake #1
'Slow and steady' was my mantra for the first 20 minutes. Last year's finishers ranged from 90 minutes to 4 hours so I saw no need to rush off at the start like most of the crowd. My friends sped off whilst I plodded gleefully along, feeling rather pleased with my new found sensible approach. I've burnt myself out early on in races before and this time my mission was to be the tortoise. Wrong move. Before long the trails narrowed and the crowd was forced into single file, getting slower and slower until it stopped to queue for the first obstacle. From that point, the 'race' became a slow-moving conveyer belt, with little scope for overtaking. Grr, if I'd sprinted at the start there would have been plenty of time to catch my breath. Oh well, I'll know for next year.
Mistake #2
Dodgy ankles and downhill running in the dark really don't mix. Last year I tore all my ankle ligaments and fractured my fibula in a freak dog-walking accident. Since then I've been really nervous about slippy slopes, and this race was full of them. I went over on my ankle a few more times, especially during the river crossings, and spent a lot of time shuffling nervously along in a semi-squat position. If I do this race again, I'll definitely strap my ankle up. In fact, I might just mummify myself and bounce down the hill!
Highs and lows
The course itself was great fun - really technical but not too physically challenging, well not at the pace I was going at anyway. The highlights for me were the sight of hundreds of head torches making their way up and down the hills, actually managing to overtake some people at the sheer scree slope and, most of all, the 'disco' section in the woods, complete with fairy lights, disco ball and thumping music.
The lowlights? Getting sent on a 10 minute detour by some friendly local youths.
I finished in a reasonably respectable 2 and a half hours, half an hour behind my friends but far from last. The true distance was apparently closer to 14k, with some serious ascent. I felt a bit bad that I'd left the others waiting in the cold (I had the car key), but not that bad, they could have waited for me!
Saturday, 14 March 2009
All about the money
This week's training went well. My legs felt okay on Monday but I took a rest day anyway. Tuesday was a bit of a rubbish day at work and I was tempted just to have a bath and shop online for new running shoes to cheer me up. I realised last week that my weather beaten shoes definitely need to be replaced but I put them on anyway and decided to do what I could. Once I got out on the road, I felt much better and ended up doing my planned 4 miles after all.
I'm focusing mainly on running for the next few weeks but treated myself to a trial subscription to Triathlete's World to start planning for later in the year. I've realised that triathlon can be a very expensive hobby. It's so easy to get sucked into buying the latest 'must have' gadget. I've been there and have the Garmin Forerunner to prove it. Don't get me wrong, many of these products are fantastic but they don't get you fit... you do!
It can also be tempting to pin your hopes on a flashy new bike, so I was delighted that my second hand Rocky Mountain attracted a few admiring glances and 'nice bike' comments last weekend.
One thing that you can't economise on, however, is race fees. This week, a group of work colleagues agreed to enter the Great Edinburgh Run. £26.00 for the priviledge of running 10k and only a too-big t-shirt to show for it! So far, my races are adding up to be almost as expensive as my old private gym membership. I'm living without fad diets and fitness crazes but my bank account isn't feeling the benefit. I've got 3 more races coming up between now and May but really want to enter a couple more triathlons too. At this rate, I'd better choose them wisely.
I'm focusing mainly on running for the next few weeks but treated myself to a trial subscription to Triathlete's World to start planning for later in the year. I've realised that triathlon can be a very expensive hobby. It's so easy to get sucked into buying the latest 'must have' gadget. I've been there and have the Garmin Forerunner to prove it. Don't get me wrong, many of these products are fantastic but they don't get you fit... you do!
It can also be tempting to pin your hopes on a flashy new bike, so I was delighted that my second hand Rocky Mountain attracted a few admiring glances and 'nice bike' comments last weekend.
One thing that you can't economise on, however, is race fees. This week, a group of work colleagues agreed to enter the Great Edinburgh Run. £26.00 for the priviledge of running 10k and only a too-big t-shirt to show for it! So far, my races are adding up to be almost as expensive as my old private gym membership. I'm living without fad diets and fitness crazes but my bank account isn't feeling the benefit. I've got 3 more races coming up between now and May but really want to enter a couple more triathlons too. At this rate, I'd better choose them wisely.
Monday, 9 March 2009
First triathlon - in the snow
Yay! I've completed my first triathlon and I wasn't last!
At least I've been better at training than I have been at writing on this blog. It looks like it's just going to be a weekly thing, until I get a new job anyway. I love writing but usually it's the last thing on my mind when I get home after a day at my computer.
Last week's training
I stuck religiously to my programme with just a few minor blips. I couldn't convince my hubby to go mountain biking last weekend so we went road biking instead, which resulted in me having a hissy fit and going home early. On Thursday, my training buddy cancelled on me so I did another session on the indoor bike trainer by myself. On Friday, I went for drinks after work. On Saturday, I suffered the consequences of 2 for 1 red wine and could barely manage to walk the dog without keeling over.
The wee triathlon
On Sunday morning, bright as a button and fully recovered from Friday's excesses, I tucked into the breakfast of champions - porridge with yoghurt, raisins and seeds, washed down with copious amounts of apple juice and coffee. Perhaps just a tad too much coffee - before long the excitement and nerves really kicked in and I'm sure the extra caffeine didn't help.
The Wee Triathlon is the first event of the season from No Fuss Events, whose main focus seems to be gruelling and epic mountain bike races. I'd travelled to the event with 3 fellow triathlon 'newbies' and over breakfast we fretted over exactly what a 'technical descent' might be. More on that shortly.
The swim
The event began with a series of 400m swim heats in the pool. I had no idea what to say whan I was asked to estimate my swim time. The last time I'd donned a bathing suit was on holiday in December, and that was to go snorkelling. "Hmm, the slowest?" I predicted. After much deliberating, I settled on 13 minutes, and was put in the slowest heat.
Looking quite the part in my swimming cap and goggles, I got into my allocated lane. On the shout of "Go!" I felt the adrenaline surge and pushed off with all my might. I can't really remember the first length but recall gasping for breath about halfway through the second and swallowing a gulp of water. By the end of the second length, I was experiencing what I can only describe as a minor panic attack. I think the excitement must have caused me to over-breathe really badly. I actually had to stop after the fourth length to regulate my breathing and went on to finish the last 12 lengths with my head out of the water, swimming breaststroke in the style of a drowning hippo. How I wish I'd done some swimming training.
Miraculously, I wasn't the slowest person out of the pool and finished with a time of 10 minutes and 32 seconds.
The bike
As I watched the faster heats from the warmth and comfort of the poolside, I looked out the window to see the snow blizzard getting steadily worse. By the time we got outside, it had turned into an eye-watering sleety hail.
As a result of my rubbish swim time, I had to wait 5 minutes at the start line before I could head off on the bike. By then, my two pairs of gloves were soaked through. I'd learnt my lesson in the pool and decided to set off at a comfortable pace. The first section was on road and we were splashed by more than a few cars. By the time I reached the trail I was completely drenched. I managed to overtake a few people (the turbo trainer sessions had paid off) and was doing really well until I reached the downhill section. It was really steep, with a mesh of tree roots, wooden steps and rocks, all mashed up into a muddy mess. I fell a couple of times and my chain came off so I decided the best strategy was to pick up my bike and run for it. I am not a technical mountain biker at all. I did get back on just in time to smile for the photographer though. I had to save face after the swimming spectacle!
After that, it was back down the road at a pace. I got up into my biggest gear and powered along as fast as I could. Just as I thought I was reaching the end, we were diverted back up a narrower, steeper trail. "Nooooo" cried my legs, but I dug deep and made it to the top. The faster, flowier (is that a word?) descent was much more fun and I felt totally elated as I flew into the transition, taking just over an hour for the 10 miles.
The run
All that was left was a relatively quick 3 mile blast. Again it was half on road and half on trail, but it wasn't quite as hilly as the bike section. Initially, despite being unable to feel my feet, I felt fine and focused on plodding along at a comfortable pace. After about 10 minutes though the pain really kicked in. My lower legs were bright red after being blasted by the icy cold water and my feet were truly sodden. I had visions of ending the day with frostbite, or even trench foot. A searing pain was rushing through the muscles in front of my shins, even though I've never experienced shin splints in the past. I stopped to stretch and walk a couple of times and eventually the pain subsided. After 38 minutes I reached the finish line!
Although it was a huge challenge, I absolutely loved it! I was expecting to be one of the last finishers but as it turned out I was faster than most of the other girls. I'll definitely be entering some more triathlons this year and I loved the off-road format. In the meantime, I'll definitely think about going for a few swimming lessons.
At least I've been better at training than I have been at writing on this blog. It looks like it's just going to be a weekly thing, until I get a new job anyway. I love writing but usually it's the last thing on my mind when I get home after a day at my computer.
Last week's training
I stuck religiously to my programme with just a few minor blips. I couldn't convince my hubby to go mountain biking last weekend so we went road biking instead, which resulted in me having a hissy fit and going home early. On Thursday, my training buddy cancelled on me so I did another session on the indoor bike trainer by myself. On Friday, I went for drinks after work. On Saturday, I suffered the consequences of 2 for 1 red wine and could barely manage to walk the dog without keeling over.
The wee triathlon
On Sunday morning, bright as a button and fully recovered from Friday's excesses, I tucked into the breakfast of champions - porridge with yoghurt, raisins and seeds, washed down with copious amounts of apple juice and coffee. Perhaps just a tad too much coffee - before long the excitement and nerves really kicked in and I'm sure the extra caffeine didn't help.
The Wee Triathlon is the first event of the season from No Fuss Events, whose main focus seems to be gruelling and epic mountain bike races. I'd travelled to the event with 3 fellow triathlon 'newbies' and over breakfast we fretted over exactly what a 'technical descent' might be. More on that shortly.
The swim
The event began with a series of 400m swim heats in the pool. I had no idea what to say whan I was asked to estimate my swim time. The last time I'd donned a bathing suit was on holiday in December, and that was to go snorkelling. "Hmm, the slowest?" I predicted. After much deliberating, I settled on 13 minutes, and was put in the slowest heat.
Looking quite the part in my swimming cap and goggles, I got into my allocated lane. On the shout of "Go!" I felt the adrenaline surge and pushed off with all my might. I can't really remember the first length but recall gasping for breath about halfway through the second and swallowing a gulp of water. By the end of the second length, I was experiencing what I can only describe as a minor panic attack. I think the excitement must have caused me to over-breathe really badly. I actually had to stop after the fourth length to regulate my breathing and went on to finish the last 12 lengths with my head out of the water, swimming breaststroke in the style of a drowning hippo. How I wish I'd done some swimming training.
Miraculously, I wasn't the slowest person out of the pool and finished with a time of 10 minutes and 32 seconds.
The bike
As I watched the faster heats from the warmth and comfort of the poolside, I looked out the window to see the snow blizzard getting steadily worse. By the time we got outside, it had turned into an eye-watering sleety hail.
As a result of my rubbish swim time, I had to wait 5 minutes at the start line before I could head off on the bike. By then, my two pairs of gloves were soaked through. I'd learnt my lesson in the pool and decided to set off at a comfortable pace. The first section was on road and we were splashed by more than a few cars. By the time I reached the trail I was completely drenched. I managed to overtake a few people (the turbo trainer sessions had paid off) and was doing really well until I reached the downhill section. It was really steep, with a mesh of tree roots, wooden steps and rocks, all mashed up into a muddy mess. I fell a couple of times and my chain came off so I decided the best strategy was to pick up my bike and run for it. I am not a technical mountain biker at all. I did get back on just in time to smile for the photographer though. I had to save face after the swimming spectacle!
After that, it was back down the road at a pace. I got up into my biggest gear and powered along as fast as I could. Just as I thought I was reaching the end, we were diverted back up a narrower, steeper trail. "Nooooo" cried my legs, but I dug deep and made it to the top. The faster, flowier (is that a word?) descent was much more fun and I felt totally elated as I flew into the transition, taking just over an hour for the 10 miles.
The run
All that was left was a relatively quick 3 mile blast. Again it was half on road and half on trail, but it wasn't quite as hilly as the bike section. Initially, despite being unable to feel my feet, I felt fine and focused on plodding along at a comfortable pace. After about 10 minutes though the pain really kicked in. My lower legs were bright red after being blasted by the icy cold water and my feet were truly sodden. I had visions of ending the day with frostbite, or even trench foot. A searing pain was rushing through the muscles in front of my shins, even though I've never experienced shin splints in the past. I stopped to stretch and walk a couple of times and eventually the pain subsided. After 38 minutes I reached the finish line!
Although it was a huge challenge, I absolutely loved it! I was expecting to be one of the last finishers but as it turned out I was faster than most of the other girls. I'll definitely be entering some more triathlons this year and I loved the off-road format. In the meantime, I'll definitely think about going for a few swimming lessons.
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