Ask the Doctor

Remember when I did this and looked really cool?

Back in June I had the opportunity to visit Dr. Inigo San Millan, Director of the Exercise Physiology and Human Performance Lab at the University of Colorado's Anschutz Health & Wellness Center, for a physiological performance evaluation (VO2 Max, lactate profile and metabolism, body composition, heart rate, substrate utilization). For my full report on the experience, go HERE. 

This can be very confusing stuff, especially when your hobbies include watching the Bachelor and reading People. As Digital Running so eloquently states, “You see, no one actually knows what VO2 max is.” So, for a concise and easy-to-understand explanation of VO2 Max, read Digital Running’s article posted yesterday: What is VO2 Max?.

My humble opinion is that anyone training for an endurance event should have this testing done. For $250 you get major insight into how your body really works and hands on ways to improve training and performance. I had my test done on the bike, but hope to return for a treadmill test in September.

Here are the big lessons I learned that day and how I applied them to my half ironman training:

• Train with a heart rate monitor to ensure I’m spending enough time in zone 2 (lower/endurance heart rate zone) in order to train my body to flush lactate more efficiently. I have not yet purchased a heart rate monitor and therefore did not use one in my training. I have never used one. I am not sure when I will train for my next marathon (probably when I can afford a HRM), but I will incorporate it into my training both on the run and the bike.
• Eat more on the bike (50 carbs per hour). I started paying close attention to this right away. The SECOND I increased my carbs both before and during my rides I noticed a difference. I went from averaging 16-17 mph to 19.34 mph during the 56 miles of my race (admittedly, some of this due to aero bars, but I my heightened energy level on the bike I attribute to effective fueling and hydrating).
• Give my body ample time to rest and recover. This only makes the body stronger and lets it adapt to the stresses being put on it. I paid a lot of attention to this, incorporating a recovery week every fourth week of training. I took my rest days seriously and was careful to refuel properly after workouts. At the first sign of pain, I pulled back and rested.
• My V02 max is above normal, and given that, I should be seeing higher performance results when I race. This tells me that I have a lot more potential than I am using. That is where the heart rate training zones come in. I am convinced that if I start training in the correct zones, I will see improvements in my marathon time, and can maybe get closer to a 3:30 (my current PR is 3:42).  Exciting to know that there is room for improvement. Science tells me this, but so does my heart/gut/intuition.

Now, it’s your turn. Dr. San Millan had agreed to answer your training, weight loss, and performance questions.

• Want to know why you exercise consistently and frequently but never lose weight?
• Want to know why when you train for a marathon you do your long runs at a pace much slower than marathon pace?
• Want to know if everyone has the potential and capability to run a marathon if they train correctly?
• Want to know why time and time again you can’t get that PR?
• Want to know if this type of testing is right for you and what you could gain from it?

Here is your chance. Leave a comment asking the good doctor what you’d like to know!

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

The Marathon Diet

If I was a betting woman (actually, I am – I just never win – 20 trips to Vegas in the past 8 years and all I’ve got to show for it are some worn out memories and that fatherless child we never speak of), I’d say that the majority of New Year’s resolutions focus on losing weight. Eating better. Exercising more.

I like to state the obvious.

I don’t need to lose weight. In fact, I could stand to gain some in the chest area if you know what I mean. I probably don’t need to exercise more. Maybe smarter, but not more. I can, however, stand to eat a bit better. And, cut back on my wine.

Here’s the thing. When it comes to eating well, we do a pretty good job around here. Home cooked meals 90% of the time, a minimal intake of processed foods, a wide variety of items consumed, moderation in all things. I will admit, however, that when my training season hits, I don’t alter my eating habits as much as I should.

Marathon training takes it out of you, physically and mentally (and crappily). Again, I state the obvious. Thousands of calories are burned and fuel stores are quickly depleted. If you’re me, those calories and fuel stores are left on the side of the road in a steaming heap. 

I’ve read a ton about how to fuel prior/during/after training runs and races. About how to hydrate properly. What I haven’t read as much about, however, is how a runner’s overall, everyday diet needs to change while they are training.

If you have a healthy and nutritious eating habits already, is it not enough to just add more calories to your diet? Nope, it’s not. You also need to focus on ensuring that the types of foods you take in are filling those holes left by hard training.

A training marathon runner should be consuming a diet that is composed of between 65% and 70% carbohydrates. A typical marathon training diet is one that is around 65% carbohydrates – 25% protein – 10% fat {source}.

I have to be honest. I pay attention to carbs consumed during long runs and protein intake after. That’s it. I haven’t given much attention to changing my overall diet during training with the exception of just eating more. Let this be a goal in the SUAR world. So, if you have a book you love that gives good advice/recipes in this area, let me know.

My hugest, biggest, most ginormous goal for 2011? Return to running healthy and injury free and stay there. This will involve dietary changes, training changes, attitude adjustments and balance.

Awhile back I posted about the DVD “Eating,” which encourages people to move to a strictly plant based diet. Lots of you left really insightful comments regarding the subject. I am going to send the DVD onto Amanda at Running Hood for her to watch and pass on. Amanda, email your address to shutuprun@gmail.com. Amanda said:

I've been wanting to switch over to eating a plant based diet for some time but it so hard. My husband would surely go for it if I just made the decision and cooked vegetarian meals but I just have not made that leap yet. We do eat mostly organic and especially when it come to fruits, veggies and meat. I love all 10 of her points.... I'd be interested in watching this video.

Do you have resolutions involving changing eating habits, losing weight or tweaking exercise regimens? Do tell.