How to Prevent the Dreaded Ass-icle

I invented a new word this weekend.

Ass + Icicle = Assicle

This is a phenomenon that occurs when you are running in snow and 15 degree temperatures several days in a row and your butt (or at least mine) begins to numb, then freeze. Look! Your water freezes too!

Does looking at this photo just make you cold? Well, it was.

I always thought that since the butt (or at least mine) is mostly pure and lovely fat, it would keep me warm. But, I did some research (i.e., Googling “why does my butt freeze when I run?”) and found out this is SO not the case.

You see, fat may be a great insulator, but it doesn’t carry around blood like muscle does. Therefore, circulation is limited resulting in the dreaded assicle.

You cannot see it, but there is a block of ice between my lower back and my upper thighs.

As you can guess, women are blessed with (as a stereotype) fattier asses than men (not fair, not fair at all), so we tend to freeze up more often. Ken never complains about his ass freezing. Never. But I did use this beard ice for my margarita later on.

I am thinking deeply right now: I bet if Kim Kardashian ran in the cold she would have a monumental assicle. Just sayin’.

Ways to Prevent the Assicle:

• Stay inside and watch Netflix
• Build up extreme muscle in your butt (because this is SO very easy to do)
• Wear an extra layer over your cheeks like a running skirt over tights
• Run with a quilt tied around your waist
• Wear a cycling jacket instead of a running jacket. They are longer (and have handy pockets in the back)

Yes, so it does take a bit more motivation and self talk to bundle up on these super cold days. But, the payoff? Peace, beauty and the honor of  labeling yourself a brave and courageous bad-ass. See my post HERE about tips for running in the cold.

How’s the weather where you are? We are beginning to thaw out after almost a week of snow and bitter cold.

Do you get the assicle? If not, what part of your body gets the coldest while running? For me, it’s my face, my hands and my butt. My legs, core and feet are usually pretty warm.

SUAR

How To Not Crap Yourself On the Run

It seems I have become the poop counselor. The fart correspondent. The shart expert.

I am not sure if it is good to be a pro in this area. I fear that one day I will be asked to testify in a court of law and that I will be qualified as an expert in poopology. I guess there could be worse things, but I can’t think of what they might be.

My home away from home

Today I received a question from a reader that went something or exactly like this:

“You seem honest to a fault so I'm hoping you can give me some tips. I haven't run more than a 5K because (and this is embarrassing to admit) I have "digestive issues." I'm terrified to be miles from home without a bathroom. Before a 5K, I swear, I'm in the bathroom ten times because of nerves! How do you handle long runs and races?”

“Honest to a fault?” She makes it sound like a bad thing.

All kidding aside, this is a really important subject. Runners notoriously suffer from bad cases of the trots, or at the very least an upset stomach. I’ve heard lots of theories on why this is true, the most predominant one being that when we run, the blood goes to our muscles and neglects our digestive system. This leads to cramps, turtling, and severe panic about crapping one’s pants.

You may be be a liar or you may be the exception, but this need to evacuate has happened to the best of us, to most of us. I, in particular, have been a victim one too many times.

I’ve done my best to figure out what works to avoid this messy conundrum. Following are a few sure-fire ways to minimize the risk of crapping one’s pants while running and racing:

• The single most helpful thing for me has been to eliminate or drastically reduce fiber, dairy and fatty foods up to 36 hours before a long run or race. Typically, my diet is pretty rich in roughage, whole grains, beans, etc. But, I really do change things up the days before a race. I take in lots of water and reduce my intake of fruits, vegetables, yogurt, cheese and any higher fat foods. I’ve had great success with this plan.
  
• Overly exerting myself makes things worse. On long runs, I stick to long-run pace (60 to 90 seconds slower than my ideal marathon pace), and this helps significantly. In races I am usually exerting a great deal, so this plan doesn’t work well under those circumstances.
  
• Don’t laugh, but I try to get on a strict poop schedule. I train my body by eating and sleeping with a routine in mind (as much as possible). A cup of coffee in the morning usually gets stuff going. Nine times out of ten if I can get something out before a long run or race I’m good to go. Occasionally there will be a lingering nugget in there that causes problems, but not usually. 
  
• It helps to not eat the two hours before a long run or race. Give your body time to digest your pancakes. Once, in all of my naiveté, I ate a huge bowl of beef stroganoff right before a run. This was a like a huge practical joke I played on myself.
  
• Pre-race nerves are definitely an issue and can get stuff moving when you wish it would stay put. That’s why I’ve been known to take multiple dumps on an airplane. I hate to fly and I’m nervous. Do everything in your power to minimize any extra anxiety on race day. Give yourself enough time, breathe deeply, think about the nap you will take later. Distraction is a great tool because the mind can only think about one thing at a time. Don’t let it take you hostage.
  
• I never mix gels/chews with sport’s drink. I choose one or the other. I find that mixing various sugar types and chemicals doesn’t bode well for me and my colon. Ever hear the saying, “Sport’s drinks and gel, your stomach will give you hell?”
  
• I hate to stop and do business during a race. But, it does help to have a back up plan in your mind. Know your potty options. Plan long runs around your favorite bushes or gas station bathrooms. Study your race map or drive the course so you know your potty-ops. Taking charge and knowing what to expect may reduce some poop anxiety.
  
• I know some people take Imodium to calm things down. I have not tried this mostly because that stuff constipates me. Yes, that is the point, but I find it rally messes with my system and I have a hard time getting back to normal even days later.

Here’s to crap-less runs!

Anyone have any other tips to share?

Ever had a bathroom emergency on a long run or during a race? My favorite was during the Boston Marathon last year. You can read HERE.

SUAR

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:

.

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

Do You Sit Down?

It is too soon to tell if I am out of the woods yet, but 8 miles felt great today. I had very little pain the whole time, just the occasional twinge that would send waves of passing paranoia. This was probably the best “longer” run I have had in months.  Ken even joined me but I warned him I was going to be slow and I didn’t want any complaining. There would be no smart ass comments like, “You’re so slow I bet it takes you two hours to watch ‘60 Minutes’!”

He was very kind and stuck with the snail’s pace. I was glad to have him along to document some things:

I do think the ART work that Matt is doing is making a huge difference. I also think all the rest, rolling and stretching isn’t hurting either. Vegas, here I come. I might be slow as Mario Lopez in NY, but I will be running.

So, I’d like to take a little survey. I was with some girlfriend on Friday night. Over wine and Izze/vodka cocktails, one friend mentioned that her husband pees sitting down. Another friend says her boyfriend sometimes does too. This was news to me. I really had no clue men peed sitting down. Ever. I can understand if you have to take a dump, you might sit down and pee before you poop. But I never knew some men just went in to pee and did not stand up. When you sit, I am guessing you have to do some tucking down of the junk to ensure a non-splatter pee.

I wonder what these guys do at urinals. Can you sit in those? I guess you can!

If you are a dude, do you ever pee standing up?

If you are a female, does your guy ever pee standing up?

I learn something new every stinking day. First it was that you can put your yoga mat in the washer. Then it was that some men pee sitting down. What’s next?

SUAR

College and Beyond: The Workout Slump

I got a a great question from a reader, Hannah who is in college and trying to maintain fitness. She wanted to know what I did to stay in shape in college.

Umm…let’s see. There was Dominoes pizza and keg beer and donut holes every Tuesday morning at the dining hall. I got a lot of exercise diving off the fireplace mantel at Lamda Chi and running to class because I was late.

I still did have a little gymnast in me, though:

There were the occasional bursts of motivation my freshman year as the pounds crept on. I would go out to move my body in some way, shape or form (aerobics was cool at the time). My 8th floor dorm room overlooked the school track.  At that point in my life track and cross country and anything running were completely foreign to me. I had never run a race or further than two miles. I never once ran on that track (I did however, rappel off of my building. See me go:).

The actual view from my room:

JMU – Go Dukes!

I pretty much did NOTHING until my junior year. My apartment-mate had run marathons and had become a strong cyclist. She introduced me to riding. I bought a bike and we would go on 20 to 30 mile rides through the Mennonite country east of the small town of Harrisonburg, Virginia. I fell in love with cycling, with being out in the open country and away from college life for a few hours. Plus, the calories burned gave me more of an excuse to eat and drink crap. Yet, I still only did this once a week or so.

Cycling became kind of my haven, my escape. It also kept me in semi-shape. At that time I hated my thighs, which I thought were too big (i.e., muscular). My boyfriend at the time encouraged me to stop cycling if I wanted smaller thighs and to lay around more. He was such a  good influence.

Of course I am the one with her dress hiked up the highest

I wish I could say I did more, but really, I was inconsistent at best. I ate terribly. I drank cheap beer.  My favorite food was Velveeta mac and cheese with brussel spouts thrown in (preferably eaten at midnight). I spent a semester in Paris where I sat on my ass and ate almond croissants and drank huge bowls of café au lait for breakfast (yes, you know if you’ve spent time in France, they are bowls, not cups or mugs. Best way ever to have coffee, IMHO).

I guess this all goes to show you that it is not the end of the world if you aren’t in tip top shape while in college or at certain points in your life. We all go through ups and downs, times when we’re quite fit and times when our pants are tight and we hibernate.

For me, with all of the social and academic distractions of college, I just didn’t make tons of time for working out. While I gained a few pounds (5-10?) it wasn’t the end of the world. I did what I could to be active, but weight and exercise did not rule my life.

But, it is never too late. My true secret is that I am the poster child for doing very little until I turned 40, then getting in good shape. Sure I cycled some in college and the years following, but once I started grad school and then began popping out kids, I literally did nothing for an entire decade.

While I’m not advocating being a sloth and slug, I am saying that if you have been pretty inactive for years, or gained a bunch of weight while pregnant and then sat around for awhile, it’s okay. Start now.

Pick a goal, big or small and go for it. You don’t have to jump to marathon right off the bat – but pick something you can work towards and be proud of. Take the word CAN’T out of your vocabulary and never let anyone talk you out of doing something you want to do. In fact, never let yourself talk you out of something you want to do.

You’ve heard the saying, “Life is not a dress rehearsal.” Think about that. Now, think about it again. This is the one life you get, right here, right now. How do you want to live it? Do you want to turn around in four, five, ten years and realize you are in the same place you were before? Take charge. It is YOU who has the most to lose of you don’t make it happen. Plus, the people around you have a lot to gain from you being the happiest, most fulfilled self you can be.

Have you been in exercise/training slumps? How do you pull yourself out?

What was your college workout routine? Slug or superstar?

Ever been rappelling?

SUAR

Get a New Plan, Stan

The minute I finished my half ironman, my motivation went into the toilet. There is something about my Type-A, uptight, over-achieving personality that likes to have a plan. Give me a plan and a goal and watch the hell out. But, once I reach that goal and have checked off the last “to-do” on the plan, I’m like that show I never watched but a lot of people liked - “LOST.”

I’ve still been trying to do some sort of workout be it swimming, biking, running or yoga everyday. Running has taken a back seat because my ass hurts, but the other disciplines are alive and well.

Funny how when you get up everyday at 5:00 a.m. to workout you get very used to and it seems like no big deal. Funny how when you work out for 2+ hours per day you get used to it and it seems like no big deal. Funny how when you get out of this routine for just a week or two, suddenly getting up at 5:00 a.m. seems very painful, as do long workouts. Easy come, easy go.

The other issue with early waking is it is darker later in the morning. When it is dark my body likes to be where it should be: in bed.

So, when the alarm went off at 5:15 a.m. today for my cycling group, I was kind of pissed.

Tired? Why? Emma saw a spider in her bed two days ago and has been refusing to go to sleep. She has been sleeping on top of her covers and needing some reassurance. In the parenting world, a child needing reassurance means that the parent becomes sleep deprived.  When she first saw the spider and asked me to look for it, I did a Dumb Ass Parent Action (DAPA) and told her I could not find it. Ken looked at me like “WTF?” and reminded me I should have lied and said I found it so the drama could be put to rest. BAD, DUMB PARENT!

So, I was tired. So what? A workout is a workout and should NEVER be missed unless the worker-outer is vomiting or has profuse diarrhea or has a trache or something extreme going on.

I thought this would be a stinky morning and I would tire easily. Nope. My energy was off the charts. I felt so damn good. It might have been adrenaline, it might have been taking it easy for the week, it might have been thoughts of a spider in a bed somewhere, or it might have been my new, fancy jersey with matching arm warmers (review/giveaway coming soon). Funny thing is, I thought it was a jersey, but it is actually a running shirt. My bad. I never said I was smart:

Whatever the case, I was reminded that for me there is no better feeling than getting up early, sweating, working hard and getting it done. I was so jacked this morning it was a drug. So, when you debate your workout, remember that euphoric post workout feeling. Make a decision and follow through. Keep at it and who knows what can happen.

Iron Girl I’m coming for you sister!

After you complete a race you’ve been training for do you lose motivation? Do you need a plan/goal to keep your head in the game?

Would you have lied to your kid about the spider?

Do you like where the arrow on my “jersey” is pointing?

SUAR

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’ve Got An Ass Like a Pro

I cannot wait to tell you all about this physiological test I had yesterday and why you need to  do it too. Can’t do it now, though, as I have some other stuff on the agenda.

As a teaser, here are a couple of “bonus” things I learned  with Dr. Inigo San Millan, Director of the Exercise Physiology and Human Performance Lab at the University of Colorado's Anschutz Health & Wellness Center:

• No one laughs at you when you go into the storage closet instead of the bathroom
• It’s okay to drool in the oxygen mask when you start breathing hard. Burping is kind of gross, though.
• It’s fun to sit my ass on the same bike seat where the pros sit their asses
• You really do not know what’s going on behind the scenes in your body while you train until you have this done.

More later on V02 Max, fueling, training zones, body composition and lactate thresholds and what they say about my training and future.

Now, baseball tournament then off for margs at the pool. Got to have some priorities beyond blogging and training, right?

SUAR

Human Guinea Pig

People complain they exercise their asses off and don’t lose weight. Or, they train their asses off and can’t shave time off their PR. Want answers? I do.

Today I’m channeling Eleanor Roosevelt who said (my favorite quote ever): “Do something ever day that scares you.”

Because …

Tomorrow I’m going to embark on something that could help make me a stronger, better, feistier athlete. But, it kind of intimidates me too.

I’ve been invited to have a consultation at the CU Sports Medicine Exercise Physiology and Human Performance Lab in Denver. I’ll be tested by Dr. Inigo San Millan, Director of the Exercise Physiology and Human Performance Lab at the University of Colorado's Anschutz Health & Wellness Center, and one of the top sport’s physiologists in the county. The 2.5 hour tests will include:

• maximal oxygen consumption (VO2 max)
• lactate metabolism and threshold, heart rate
• energy substrate utilization and power.

I addition, I’ll be prescribe training zones based on lactate, heart rate and power output. Dr. San Millan will identify my strengths and/or weaknesses, predict my future performance (Olympics, pro, elite for sure), monitor and assess the effectiveness of different training programs (the “drink wine then run as far as you can” program will not be included), and assist in the detection of acute or chronic training-induced fatigue (I specialize in overuse injuries, so this is a good one for me).

This clip was on the news last week about Dr. San Millan and the lab. Seriously, take a moment to watch this to learn more about the science behind what our bodies do when we train:

While pro athletes come to the lab to learn more about how to be efficient in their training and racing, the lab is open to the public. Dr. San Millan encourages everyday athletes to be tested and states that they can improve performance up to 60%.  Consults range from $100-$300.

I find all of this totally fascinating. Most of us jump into training and never really know the behind the scenes picture of what our bodies are really doing minute to minute. Something as basic as fueling more during training (like in the above video) could make all the difference.

As San Millan states,

“An average person can improve 40, 50, 60%. We open the doors to the community, so not just elite athletes like Rory (Sutherland) can do this, but people who want to do their first marathon, their first triathlon or they just want to improve their PR. Many don't know how to train, they don't know how to eat and so we can really help them a lot."

In regards to trying to lose weight from exercising, San Millan says something surprising:

“The notion that a grueling training schedule automatically leads to fitness and good health is a myth. Why? Because an exercise regimen not tailored to your metabolism can leave you feeling fatigued – and leave you stubbornly over your optimal weight.”

Ever had any of these kinds of tests done? Not me. I’ve only had my gait analyzed by the sport’s medicine people. Can’t wait to delve into this world and learn what might have contributed to my injuries and how I can improve efficiency and performance. Also can’t wait to share what I find out with you all.

Have you ever wondered why you can’t improve your performance or why you cannot lose weight while exercising? While I don't exercise to lose weight, I am always trying to improve efficiency and performance. I’m anxious to hear what I could be doing differently. My guess is that I train in heart rates zones that are too high and this has contributed to past injuries. I am also positive that I don’t fuel as well as I could.

SUAR

SUAR’s 5 Tips for Training While On Vacation

You will be happy to know I just got home from Vail and am back to sitting at my computer and looking out at an asphalt street instead of the gorgeous Rockies. Beautiful views and crisp mountain temperatures are for losers anyway.

This morning I got up early and did a 7 mile hilly run in the mountains. It was glorious. And challenging. They really need to pump more oxygen into these little ski towns.

I ran through Vail Village on my way back and treated myself to Starbucks, which is a good $1.00 more per drink than in Longmont. They obviously think only the rich with huge amounts of disposable  income visit Vail. They do not know I stayed rent-free and ate bow tie pasta in the condo last night. I also stole tea from the lobby and clogged the toilet. I may not be rich but I am surely classy.

A reader. SMESS from Inspirational Epiphany commented with a great question on yesterday's post:

“I'm going on vacation starting Monday and am in the middle of my half-marathon training... I know I will have to do at least three runs while away (Speed work, Tempo and Long) and I'm a bit uneasy about it. Any tips to fitting in training runs while not at home?”

Yes, in fact I do.

1. Commit before you leave home. Never play the game, “Oh, I’ll see how I feel when I get there and then decide if I’m going to work out.”  There is far too much temptation to sleep in, go out for big meals, etc. Plan your exact workouts prior to leaving and pack your running stuff including fuels belts, powder drink mixes, protein bars, etc.
2. Find out what’s available. Fitness center? Local trails? Plan beforehand and you’ll be much more likely to do what needs to be done.
3. Get ‘er done first. Even if you normally workout in the afternoons or evenings, consider switching it up while on vacation and go first thing before everyone gets up. Once you start drinking margaritas by the pool or partake in three hours of exhausting body surfing, you probably will talk yourself out of your workout.
4. Don’t give into peer pressure. The naysayers will try to talk you out of exercising because it makes them feel better about themselves for being lazy ass slacker who gain 29 pounds in five days.  Tell them to shut the eff up and then crush them in beer pong later on.
5. Keep your eye on the prize. As extra motivation, know that once you’ve put in your ten mile run, you are done for the day and it is time to be in total vacation mode. Grab a big breakfast and a lounge chair and put your feet up. I promise you will NEVER be sorry you took the time to get it done. It will set the fine mood for the rest of your day.

What’s your best tip for getting in your training/workouts while on vacation?

SUAR

SUAR Boot Camp

Do not ever come to visit me unless you are prepared to be uncomfortable.

I will feed you all kinds of rich food and wine, make you stay up way past your bedtime and give you an air  mattress as hard as a rock to sleep on. I will fart at my leisure and encourage you to do the same. I will try to keep my one eyed, three legged dog from humping you, but there are no guarantees.

I will wake you up at 6am and crawl in bed with you for a moment, then make you guzzle your coffee because we have things to do. I will ridicule you for wearing your fuel belt backwards and not tell you about all time times I’ve tucked skirts into underwear and walked around the restaurant so the whole world could see my ass.

 

I will take you on a 9 mile run even though you have not adjusted to the altitude and I will make you stand guard while I drop trou and take  mini dump in the bushes at mile four.

When you come in the door from said run I will make you drink 105 ounces of water so you do not dehydrate and then I will tell you to “chop chop” we have a busy day ahead so get your ass moving.

This is SUAR boot camp and if you don’t like it or Harry Beavers then I guess you go to the Hampton Inn.

How do you treat your guests?

Off to Boulder for the Health and Fitness Bloggers Conference!

SUAR

Gotein Winner & A Little Segway

The winner of the Gotein Protein is Joe the Runner! Email me at beth@shutupandrun.net with your address!

I realized this morning that another thing I sacrifice while training (along with showers and cleaning the house and answering the phone) is cleaning out my brush. Don’t think I’d given this baby attention in quite some time:

OMG I could SO make a merkin out of that. (“Locks of Love didn't need it, so I'm donating my hair to Merkins of Hope." – 30 Rock).

It’s weird because cleaning out a brush takes literally one minute. So, why don’t we do it? Other things that fall into this category:

• Changing the sheets
• Wiping out the microwave
• Doing self clean in the oven
• Dusting off knick knacks on the shelves or my case liquor bottles on the bar (at least I have them long enough to gather dust)
• Throwing away old leftovers that are moldy
• Cleaning out the sock drawer (I can never find the matches)

I guess all of these little things add up to big chunks of time overall. And, I guess I’m lazy. Sure I’ll run 13 miles before sun-up but do not ask me to clean out my brush. My in-laws arrive tomorrow and  I’ve GOT to get a grip on my house or I might be disowned by that side of the family.

Sam comes home from Chicago today. Oh how I’ve missed my boy! Yesterday he texted me my favorite pictures ever in my life. When planning this trip, he talked my parents, both 72, into doing  a Segway tour of the city. My dad is pretty adventurous, but had a knee replacement not long ago. My mom tends to be shier about taking risks, so I wondered if she would do it.

Aren't my parents cool? Now you know how I got this way. So humble.

Sam, 13, got to make some amazing memories the past few days. Having this special time with his grandparents is something he will never forget. We never know how long we’ll have the special people around in our lives (at least in the flesh) so we have to take them in at each and every moment.

What’s a quickie chore you don’t do even though it takes only a minute? (I always leave out the vacuum, cords hanging everywhere. Drives Ken crazy.)

Do you only clean when company comes?

Ever been on a Segway? Ever fall off? (Rumor has it my mom fell off. But she is fine so hold off on your sympathy cards).

Off to clean out the lint in the dryer,

SUAR

Giving Stuff Up

*Alert* Many of you have asked about Shut Up and Run shirts. They are in the works. Had to tweak the logo a bit. I’ll let you know when they are available. Right now I am thinking of offering a tech shirt, a tank-type women’s running shirt and a visor.

If I am correct, this is what I learned from you guys about how to fit in high training volume:

• “Suck it up buttercup!” Get up way early. Plan well. (Jason)
• Less showering
• Less TV
• Don’t worry if the house is a disaster
• Give up reading, socializing, etc.
• Hydrate
• Feel free to lie on the airport floor except if you’re EMZ aka germaphobe

I've thought a lot about your advice and it really helped. This training is only for the next two months, therefore temporary. I am willing to sacrifice big time to get to the start line of this freaking race and to complete it. This got me to thinking…what am I not willing to give up?

• The quality of my parenting
• I will keep turning off computer/training/everything at 8pm, cuddling up on the couch and watching an hour or two of TV/movie or reading. This is my only down time of the day and I’m not getting rid of it. Probably will keep that glass of wine too.
• The quality of my work in my “real job.”
• The quality of my friendships and relationships with my parents
• The quality of my marriage
• Yoga/meditation/prayer/inspirational reading
• Home cooked meals

Things I am willing to sacrifice

• Sleep; getting up at 5:00 a.m. has become no big deal
• Cleaning toilets, picking up dog poop and other house chores that I can make my kids do
• Some extraneous social events that would be fun, but aren’t completely necessary
• Shopping
• Answering the phone. I don’t usually do this anyway.
• Surfing the net
• Writing a couple of blog posts here and there. C’mon. I write every day. I might miss a few when things really ramp up.
• Showering, primping, etc. No big deal if it doesn’t happen. That’s what deodorant, FDS and smelly lotions/perfumes are for.

Today I went to Bikram (hot) yoga and am proud to say I still haven’t showered. It could get ugly around here. I’m just doing what you told me to do.

In other news, it’s day two of Sam being in Chicago with the grandparents. Our text exchange:

Me: Emma and I are getting pedicures. Wish u were here.

Yeah, that second toe IS a finger. So what?

Sam: I’m at Marshall Fields

Me: Buy me something

Sam: Like what?

Me: A bra or tampons.

I never got a response on that one. I think he’s traumatized.

Do you embarrass or humiliate your children on purpose?

What are you willing to sacrifice to train for races?

SUAR

Laying on the Airport Floor

Here’s what I want to know. How the hell do you do it? Fit it all in?

This half ironman training is ridiculous. I seriously do not know how anyone trains for a full ironman and ever sees friends, gets work done, reads a book, cooks a meal, takes a dump, or washes the stains out of their shorts. Or, maybe they don’t. It’s insane.

This week I am trying to do a ten hour training week.

This is harder than it sounds. This means that most days I am doing double workouts or very long workouts. Today, for example, I got up and ran 7.17 miles and a few hours later went and swam 1,800 yds. That’s a total of 1:43 in workouts for today. Might not sound like much but when I’m trying to sandwich it in between work, kids and breathing, I find it challenging.

But, I did shower today mostly because the stench of my sweat and chlorine made me gag. I might have also had a skid in my skort from the run, but I’m not saying.

And, no, there can never be a picture without my dog in it. I think he is licking my scab. Bad dog. He follows me everywhere I go. He even doggy paddled while I swam laps today.

I was thinking about something. Why is this training kicking my butt so much when I train for and run marathons? I realized that even with marathon training, I would max out at about eight hours per week.

Maybe what I feared has come to pass. I really am a pussy.

A very small part of me is questioning why I signed up for this thing. I swear, I would consider dropping out (pussy) if I hadn’t paid $250 to sign up. Well, knowing me that is a lie. I wouldn’t drop out, but I will continue to wonder if I can keep this up.

In other daily news, son Sam left to go to Chicago for four days with my mom and dad. Yes, he’s 13, but I run a prison and he’s never been away from home without me for more than two nights. I like to think I am not an overly hovering or controlling mom, but I’m sure my kids might say different. Last night while watching his baseball game I texted him.

Me: I miss you already

Sam (after the game): You do? I’m looking at you right now.

When he left today I told him to call/text me so much it was annoying. I quickly got a text with this picture:

It said, “mom and baby laying on airport floor. knew you would like this.”

Made me smile.

I lied and told him he and I used to always do that. NOT. You won't catch me doing anything on an airport floor.

And now, I had a work appointment to get to in a hurry and my car is dead. Can you come over and jump me? Not in the dark alley sense, but in the jumper cable sense?

Do you lay on floors in airports?

How do you handle high high training volume without burning out or getting bitchy?

Are you a controlling parent? I like to think I am involved, but not controlling. I may be kidding myself.

It’s only 1:57 pm, but wine might be calling my name. I’ll try to hold off until 5pm.

SUAR

Gotein Protein Review and Giveaway

Recently, I was sent some samples of Gotein Protein to review. Basically, this protein powder comes in a convenient stick pack so you can take it on the go to the gym, your first marathon, or even grandma’s house. Here I am taking it on the go to God knows where:

So, why the heck do you need protein anyway? Good question!

• Protein might make you feel full longer
• Runners - well, all  endurance athletes - need post-workout protein to to repair micro tears in muscle tissue.
• Protein helps to build lean muscle.
• Sometimes our everyday meals can be lacking in protein.  RDA says consume 30% of your body weight a day in protein. So, if you’re me, you need 33 g of protein per day. You do the math. Just remember, don’t get too much. Excess protein can be stored as fat. There are other health concerns linked to excess protein you can read about HERE.

Here are the Gotein stats (the strawberry is gluten free if you are into that sort of thing):

The review:

I tried Gotein Vanilla and Chocolate after workouts of at least 1.5 hours. I admit that I am usually not hungry after workouts, so I have to force myself to get enough protein within the 30 minute window when it is most beneficial. Getting down a quick protein drink is easier for me than trying to eat a bowl of beans or an egg. Plus no farts.

Convenience: Simple, easy, quick. Fill water bottle (they say 16.9 oz with 1/3 of it gone since it is assumed you are using a disposable bottle. I use 20 oz reusables, so I fill it most of the way, then add the powder), shake and chug.

Taste: Flavorful, very sweet, not chalky. Decided that it would be better with ice added, so I did that the second time around.

Texture: Smooth, not grainy

Effects on Body: No clue. I felt good. That’s all I can say. I’m not sure I felt my muscles and bones repairing themselves, but maybe they were.

Drawbacks:

Cost: 12 packets for $24.99 (plus shipping) or $2.08 per serving. A half gallon of chocolate milk (64 oz) costs about $3.50 and would give you almost four-16.9 oz servings for a cost of $.88 per serving. Cheaper, but much higher in calories, carbs and fat than Gotein, and is arguably not as convenient.

If indeed protein is all you want and you don’t care about cutting calories/fat/carbs, chocolate milk is cheaper and more bang for your buck. If you are trying to lose weight and don’t want the calories/fat/carbs and need the extra vitamins and minerals, Gotein is a good choice and probably worth the cost.

Ingredients: The ingredient list is long and contains all kinds of stuff I cannot pronounce. It’s just a personal preference, but I like to get my protein from more natural sources like cheese, beans, eggs, tofu, peanut butter. I will, however, use Gotein as a time saver and for convenience when I need to.

Want to try some? I have a sample pack of all three flavors to send to one reader. To enter:

• Tell me why you want to try this stuff +1 entry
• Tell me your go-to post-workout protein source +1 entry
• “Like” Gotein on FB and let them know I sent ya +1 entry
• Blog, FB, twat about this giveaway +1 entry
• Follow me if you don’t already +1 entry

Winner will be chosen by random.org on Thursday, June 9.

If you want to try a free sample of Gotein, go to their webpage and click “free sample” in the upper right hand corner of the product page.

Good luck!

SUAR

Fine print: Gotein sent me the product for my review and provided the giveaway item. I paid nothing for them.

Enough is Enough

The lesson I am trying to teach myself today is that it is okay to let yourself off the hook.

I know many of us runners like to push ourselves. We feel like what we do is never enough. We get to the night before a race and ask ourselves, “Was it sufficient? could I have done more?” My guess is that most of us also do this in our everyday lives.

Am I enough? Could I be a better parent, employee, daughter, student, husband? We beat ourselves up. Well, maybe you don’t, but I do.

We need the reminder that we should always do our best (aka shut up and run), but know when enough is enough.

We are not perfect. Actually, no one we know is perfect even though it might seem that way. Comparing ourselves to others is fruitless and only brings more anxiety and angst.

I ran a tough 10K on Monday, trained hard all week and ran ten miles yesterday. I have a sprint tri on Sunday. Two races in one week is a lot for me.

I woke up this morning thinking I should get up for some hot yoga, but laid in bed watching the clock turnover from 6:00 to 6:01 and knew I would miss my class. When the time read 7:00 a.m.,  I made the decision to rest today. And tomorrow. I want fresh legs for Sunday’s race. This half ironman training has been physically demanding. It has also made life that much busier. It’s true I will not meet goal for number of training hours this week. So be it.

This morning at 7:00 a.m. I let myself off the hook. My body wanted to rest. And so, I let it. I stayed in bed until 8:00 a.m., something I never do. I took my time making the coffee and my waffle sandwich. I glanced at the paper and lazily shot the shit with my kids while they ate.

Oh for god’s sake, I told myself. It’s not like you’re some pro athlete or anything. Get over yourself. Remember to find balance. Remember how you’ve gotten injured before and don’t want to be there again. Listen to your body and respond kindly. Work hard, but know when enough is enough. Have fun with your training, don’t make it the enemy or the obligation.

Do you overachieve? How do you keep yourself in check?

SUAR