Refuel Your Body

Today’s run: 10 miles in 1:28 (8:48 avg)

I loved every stinking thing about today’s run from the 19 degree start temp to the coyote who crossed our paths to the gift I left in the dirt (at least I was kind enough to cover it with a tumbleweed). By far the best part of the 10 miles was how great I felt. Now that my body has less pain, I am able to run more effortlessly. This is a gift beyond words. You have no idea how happy it makes me. Or, maybe you do. It takes so long to come back from injury and it can be so debilitating mentally and physically. When you can finally run half way okay, it is reason to celebrate.

I think I owe my life to Matt at Handled with Care Massage Therapy. His active release work is doing the trick.

Out on the run: there goes Ken trying to ditch me, or maybe he’s just gunning for that porta potty at the bottom of the hill. (Yes, my phone camera sucks. But, 15 years ago I would have been carrying a huge Polaroid camera and that would have sucked worse).

See if you can pick out my coyote friend. Hint:  he looked nothing like this:

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I think turquoise is my color. It accentuates my large breasts.

This was my last longer run before the Rock ‘n Roll Vegas half marathon next weekend. I got my running gear in the mail a couple of days ago from the Team Refuel folks. It is seriously the coolest. I am going to do my best to not soil it. I love the “Refuel Your Body” logo.

 

 

 

 

 

 

 

 

 

 

A lot of people ask me what the big deal is about drinking chocolate milk. I’ll tell you why I like it so much. After I run, I never feel like eating. Chocolate milk is the quickest and easiest way for me to get the right amount of protein, carbs and calories for recovery right away post-run (8g protein,  24g carbs, 150 cals per 8 oz). It’s also got potassium, calcium and magnesium.

I don’t drink it after every workout. I usually drink it for workouts that are greater than one hour and are fairly rigorous. You don’t have to buy any particular brand of chocolate milk – I get the cheapest low-fat, one gallon jug from my local grocery store. 

Here’s what the research says about chocolate milk:

“Low-fat chocolate milk contains high-quality protein to help repair and rebuild muscles after strenuous exercise. It’s also been shown to help athletes tone up – gain more lean muscle and lose fat – compared to drinking a carb-only drink.”

Did you run/race today?

If you have been injured and returned to running, have you been able to pick up where you left off in terms of speed and endurance? I am slowly getting there. Even though I raced a lot this summer, I never felt like my running was back to where I was pre-stress fracture.

SUAR

Georgetown to Idaho Springs Half Marathon Race Report

Grab your coffee and settle in for the good, the bad and the ugly…

The day started out in the most unspectacular of ways. I am so type-A that I set my alarm for 4:10 a.m., recheck it 20 times, then end up waking up at 3:00 a.m. Overachievers don’t need alarm clocks, is what I’ve decided. I could not poop before leaving home, because in the SUAR world, morning dumps arrive at 6:30 a.m., not 4:30 a.m.

Joie picked me up at 4:45 a.m. and we hauled ass to the start line, a 90 minute drive. This race is a point to point course, so you are supposed to park at the finish and take school busses to the start. I did that two years ago and learned my lesson. With that plan, you end up sitting in the cold for 90 minutes at 9,000 feet waiting for the race to start. I was so cold, I went into the gross porta potty to warm my hands over the steaminess coming from the deep dark hole. That is desperation. So, now we park at the start and have a second car at the finish. Genius.

We stopped at McDonald’s so I could poop. Perfect. I knew McDonald’s was good for something other than Oreo McFlurries and lard.

We sat with the heat on, cranking up our seat warmers. I farted a lot, which on a seat warmer is especially luxurious. Joie was not a fan.

The sun started coming up, it was time to race!

Home-made throwaway arm warmers are the bomb!

For the first two miles I ran with Marshall Ulrich, famed ultra runner and author of the recent “Running on Empty” book (see my review HERE). Marshall told me he was going to Nepal for some trekking and then to South America (I think?) to climb 20,000 foot volcanoes. I told him I might watch Bachelor Pad and eat microwave popcorn. He seemed impressed.

The miles flew by (8:04, 7:55, 7:49…). My goal for this race was “no goal.” I had no clue how I would feel after my half ironman six days before, so I decided to see how my legs felt and go based on that. The air was cool, my legs were strong, so I paced accordingly. I exerted myself, but kept some in the tank. I walked through every aid station, took a strawberry Clif Shot at the halfway mark and made the 10K mat by 51 minutes.

This is about the time where I realized gravity had taken its course. Not to get graphic, but my “down there” region got damp. I won’t go into detail about a “time of the month” surprise or other things, but suffice it to say, NASTY business. This was a distraction, but I was already at mile 8 and figured I could deal with it for the next five miles.

I came into the finish and saw my family while Sam snapped this photo. Still smiling despite the “dampness.”

I finished in 1:46:33 (8:05 avg), which is a PR for me by about a minute. I was 15/215 in my division, so can’t complain about that.

I tried to clean up in the porta potty best I could, but that was futile. That’s when the pain set in and I realized I had CHAFED TO HIGH HOLY HELL (bikini line area). In my three years of running, I’ve never chafed. Honestly, I didn’t know what the big deal was. Now, I get it. I am starting a support group called, “Race Chafers” where we can all share our war stories.

On a side not, the chafing was not the skirt’s fault. I wore this skirt for a full marathon and many other training runs with no issues.

I found Hugh and Angela (Running Yogini) from Team Refuel (Refuel with Chocolate Milk) and we took some photos.

Refuel was a sponsor of this race and a sponsor of me running the race. They did a great job giving out chocolate milk right as you crossed the finish line and providing milkshakes for milk mustache photo-ops! Hoping to see them at lots of future races.

Got some more pictures with Joie.  I like her shirt:

By this time it was hot and I was getting REALLY uncomfortable. I hobbled to the car and knew I had to get my cheetah skirt off ASAP because it was rubbing in all the wrong places. I did not have a spare pair of shorts and I was desperate. I did the only thing I could do: stripped down and wore my race t-shirt like shorts.

Bake side view “2011 Finisher.”

It was not pretty, especially with the neck hole hanging down (good ventilation), but I did it. Normally, this would have been VERY funny, but I hurt too bad to even care. Later when I went into Starbucks wearing this (yes, I did. I am serious about my coffee) I was given looks like I’ve never been given in my 44 years on this earth.

The ride home was long and torturous for me. I am not being dramatic. This shit hurt. And, I knew it would hurt much, much worse when I got in the shower.

I tried to distract myself by noticing how pathetic my huge second toe looked. This “Mortons” toe takes the brunt of my running. The toenail is long gone and the toe tip is one big blister. I try to put polish on it just to spice it up, but it’s no use. I can, however, flip people off with it when they cut me off in traffic:

First thing I did at home was get in the shower. The water alone (no soap) brought on such intense stinging that all I could do was cry like a baby. It was like 100 bee stings all at once. Fortunately once I put on some Aquaphor, all was well.

Running is so damn humbling. Injuries, chafing, cramping, pooping. All I can say is, we must love it a lot if we all keep doing it. Despite it all, I would still say this was a GREAT day!

SUAR

What’s Next?

I know I posted this pic on my Shut Up and Run Facebook Page, but had to post it here too because I am just that full of myself. The smile on my face shows how I felt throughout the race with the exception of when I thought my colon would explode. I’m in my bliss right here:

Photo courtesy of my friend Jennifer – www.artemisphotography.com

You guys crack me up. I barely had time to wipe the sweat off my brow and rinse my undies after the 70.3 race when you all asked, “What is next?” and “Are you going to do a full Ironman?”. Of course these are questions I’ve already asked myself! Do you all read minds for a living?

We age group athletes are an inspired and over-achieving bunch. It’s all about that next goal, the next race, the next PR. Don’t get me wrong: it doesn’t mean that we are out rightly killing ourselves all the time (don’t be a Dumb as Shit Athlete – DASA), but it does mean we always have – tucked back in the recesses of our brains – what our next attempt is going to be.

I’m going to avoid the “full Ironman” question for now, but I will fill you in on my next race. I have a half marathon on Saturday – the Georgetown to Idaho Springs Half. I usually wouldn’t race back to back weekends, but I couldn’t pass up the opportunity.

A couple of weeks ago, I became a member of Team Refuel, associated with Refuel with Chocolate Milk. I’ve long been drinking chocolate milk as a recovery drink (perfect when you need quick protein, but your stomach doesn’t want solid food), so when I met these guys at the Health and Fitness Bloggers Conference, it was a match made in heaven. They invited me to race this weekend as part of Team Refuel, along with Running Yogini.

This is from their website:

The cool thing about Team Refuel is they are looking for more team members. They are giving out grants to individuals ($250) and groups ($500) to help pay for race entry fees, etc. You will also receive training gear. Interested? Apply HERE and join the team!

Anyone else racing this weekend? This will be my third year doing this race. I am really not gunning for a PR, just out there to enjoy the amazing scenery (it starts in the mountains at about 9,000 feet) and to be with friends.

2009

I like to run like I’m about punch someone in the face.

What’s your favorite recovery drink/food? Mine is obviously chocolate milk, but I always crave eggs. This is sometimes not pretty if you know what I mean.

SUAR

I Did Not Climb that Penis

The margaritas by the pool yesterday might not have been a good idea. That situation morphed into 20 of us on an outdoor restaurant patio stuffing ourselves with pizza and Lefthand microbrews. A crazy Saturday knight for a bunch of 40-something parents.

I kind of sort of paced myself with the food and drink and figured I’d get to bed early enough to get up at 6:00 a.m. for today’s brick. The reality was my body was not happy with the mixture of alcohol and greasy pizza and I could not get to sleep. I watched the clock creep from 10:30 p.m. to midnight and on to 2:00 a.m.

The longer I was awake, the longer I thought, “NO! this can't be happening! I will not physically  be able to to do the brick without enough sleep!” Then all my freaking out would keep me from falling asleep and so went the cycle.

I got up and read emails. I got up and had a few Tums. I got up and checked on the kids, the dog. I worried about things I haven’t worried about in awhile. I kicked Ken when he started snoring and later at 3:00 a.m. he kicked me when I was at last asleep and snoring my ass off.

The plan was to ride for two hours, then run for one hour.  We rode up to Carter Lake which is about 17 miles northwest of town. To get up to the lake you climb for about 1,300 feet. Unlike the chart below, the climb did not look like an erect penis.

We stopped at the top to take in the sites:

I always say this: CO is a sucky, no good place to live.

I did much better fueling on the bike this week.

Before I left I had a huge PB&J sandwich (390 cals, 45 g carbs)

On the bike I had 1 cut up Powerbar (250 cals, 44 g carbs), 1 gel (100 cals, 25 g carbs), 24 oz of Cytomax (100 cals, 24 g carbs).

Before starting the run I had 1 gel (100 cals, 25 g carbs) and I had 10 oz of  Cytomax during (100 cals, 24 g carbs)

Total for three hours (not including breakfast):
650 calories
142 g carbs
68 oz liquid

Total brick - Bike: 34 miles in 2:01. Run: 6.6 miles in 1.0.

Ken is telling me that I stink. I am telling him it’s his fault for marrying stink.

This was a good confidence builder for me. I felt really strong the whole time even with the steep climbing on the bike. The run felt almost effortless (except when it got really hot at the end) and I know I could have run 13.1 miles today if I needed to. I paced myself well, knowing I did not want to run out of steam or feel awful at the end and for the rest of the day. I hate those long run/workout days when your kids are orphans because you have been gone for hours training then you get home and you’re too tired to yell at them or braid their hair or go get ice cream.

Right now I feel like superwoman! Or at least pooper woman. During the run I reminded myself that 8 months ago I was still on the couch nursing a hip stress fracture and using crutches (I call them “crotches” because they stink and are ugly).

Do you ever feel like a loser parent for doing long workouts then spending the day recovering? Typically my kids are just getting up when we get home (they’re lazy asses) so I don't feel bad for being gone. I do feel a tad guilty if I’m irritable or overly tired during the day. I try to make sure we will do stuff together. Like I lay on the couch and they rub my feet or bring me chocolate milk with a straw. That is together time, right?

When you can’t sleep at night, do you make yourself crazy because the more you can’t sleep the more you get stressed about not sleeping and then the more you can’s sleep? I’m a pretty good sleeper these days, but every once in awhile I get into that stupid cycle. Then I just take a bunch of valium with a  whiskey chaser and I’m good.

What do you grab right after a workout? For me – chocolate milk all the way. Tons of protein, some hydration, and some calories. Tasty too.

Ever climbed a penis? No comment.

SUAR