Just came back from a 2 1/2 hr cross bike ride on converted rail trails in my area. Decided to just go out and play. Tomorrow will be serious road training day.
The worst PE teachers I had were in public jr and sr high. Out of shape wanna be’s. Everything was a competition. Not a clue. The best I had was at a private elementary school. A big muscular mountain of a guy with real understanding of young kids. Fitness equalled fun and play. He even had us do the President’s Fitness Test in a way that was fun with no awkwardness for those not as physically inclined. The gym teacher who called my daughter lazy also taught health ed. He was about as qualified as Donald Duck. All the girls regularly complained that he leered at their chests and made them feel uncomfortable. After he called my daughter lazy, she decided to let him have it in health class and called him on where he was focusing his eyes. he became apoplectic, left the room and a female teacher was thereafter assigned the class.
So many sad PE stories! Our kids’ PE classes were pretty useless, too. The kiddos quickly figured out that they could get out of the PE component by joining a HS team. Makes me wonder if the high % of team sports participation is inversely proportional to the quality of the school’s PE program.
Sounds like the RD gave you the standard dietician food pyramid nonsense. They live to encourage people to carb load. I bet you know about 10 times more sound nutrition knowledge than an RD.
If you think you need to up your carb intake on long rides, you might try the SuperStarch stuff. Sports shakes with slow release carbs that don’t spike blood sugar and insulin. I’ve been using the protein shake version which has some electrolytes. Seems to work pretty well.
Nice flatland easy fast hike at the local Audubon Center lake this afternoon. Thought it would be crazy crowded on a holiday weekend, but very few people around. Gorgeous day. Cool, low 60s, breezy, not a cloud in the sky.
Yesterday’s exercise consisted of several hours on my hands and knees weeding planting beds. (I actually started this much hated task on Friday afternoon.) When we discussed plans with the landscape architect for the house here at the beach, we specified “easy care.” We’re still waiting for that part to kick in – perhaps in a few more years when various plants and bushes grow/spread enough to crowd out the weeds? I don’t dislike the actual weed pulling – it’s more that my knees and back take a beating. I’ll do more today. At least the weather is nice!
One more comment re: PE class – D attended a private school for HS. For whatever scheduling reasons, actual PE classes were only every other year – in the “off” years, that time block was filled with “Health” or some such. BUT, if you were on one of the school athletic teams, you didn’t need to take PE. As I mentioned earlier, D was a gymnast – but on a private team since her school didn’t offer gymnastics. In spite of the fact that she spent 15+ hours a week at her gym, and was in better shape than almost anyone else in the school, she still needed to take PE those years.
I can’t express how great it was to come home and read all of the good lucks here! I feel very blessed to be a part of this community.
The advice on what to wear was spot on. I was dressed perfectly. Thanks to BB, I think, for the advice of a vest. I don’t think I needed it but forgot to check it. I did not get too hot and although I looked at the discard piles on the race course, I unzipped it and was fine. Besides even though I bought the vest for $6, I like it and didn’t want to lose it. Also once I cooled down, it was nice to have that layer.
The day was perfect, it was so gorgeous. What we call a perfect northern Michigan day.
The race itself was rough. I’ve been struggling with nagging injuries and although I wasn’t bothered during the race I was not in the best condition. The first half went great, the second half terrible. I needed a couple more weeks of good training but I got through. This 10k was by far the worst race I have done and one of my worst runs ever.
Even though I drank a vitamin water on the way to the race, I felt thirsty before the race. That was not a good sign. And I got stomach cramps and felt terrible for hours afterwards. My time was about 30 seconds slower than last year, honestly I felt this was a win, considering how bad I felt on the race course.
The best part was that my husband ran the race also after not running for 20 years. He did not run with me, thank goodness, but ran his own race and he felt really well. He didn’t get injured training and while I think he’s not going to run much, (he likes to bike) he said he’s going to continue to run on trails as he really liked that.
After the race, we went to his brothers cottage. It was a perfect day, we went to lunch and took a walk along Lake Michigan. H’s Fitbit said we logged 26,000 steps yesterday. I slept well last night.
Sounds like a successful race to me, deb - you got out there and did it! I’m sure you can recall I not so long ago experienced my worst run ever. The trip to the cottage sounds like a terrific reward!
D is home visiting so yesterday we did a combo Yoga/Pilates class which was terrific. You could start with a one mile walk or two mile run - we did the walk - then an hour of alternating Yoga and Pilates exercises outdoors on a gorgeous sunny day. Then after class was a little social time at a new brewery to sample a beer. I then replaced my running shoes - while I really liked the Mizunos initially, the Asics seemed to offer more stability so I went with those.
And finally, got out for a run this morning. Slowed it way down, ankles felt great, a little over 5 miles but I really enjoyed it.
28 minutes…getting close to that 30 minute mark! Speed remains tortoise-slow, but feeling better every outing. I’m actually beginning to think I could run a 5K soon! Even more impressive is my mom, who is 83, and has spent the better part of the past five years taking care of my stroke-diminished father, including round the clock care and all that goes with that for a person who became a left side hemiplegic. She just accomplished a 29 minute mile! Add to that the fact that she had a major heart attack at 38 and has been living on borrowed time ever since. When my dad died in December she decided to try and improve her stamina and get back in shape so she could enjoy the rest of her life. She bought a new treadmill (had sold her old one when she needed the extra bedroom for my dad) and does her exercise videos. I am beyond proud of her!!!
deb, being only 30 seconds slower while feeling as awful as you described means you had a great run!!! Congrats!
runnersmom, good for your mom. Just make sure she always has that safety stop lanyard clipped on when she walks on her treadmill and some sort of a communication means nearby. Fingers crossed!
IDad, re the carbs, herein lies the conundrum. My reflective reaction to the RD was that she was simply restating old “science”. However, if I understand the proponents of “low carb” and the “new” science, 150 to maybe 200 gems of carbs is considered the max. However, even at a 40% carb intake, assuming a caloric intake of 2200 calories, the number of gms of carbs would be 220 and on a day like today, with the ride I did, assuming a caloric intake designed to avoid weight loss, 40% carbs would be about 350 gms. my impression is that much of the work being done by low carb proponents is based on skewed populations that are overweight, have bad dietary histories or have metabolic/insulin or other medical conditions going on. I think I need to play with this and see how I feel. The one think I do know is that a year ago I wasn’t having the problems I’m experiencing now and it was last October that I started consciously limiting my carbs. Bob Friel, a world renowned cycling trainer, has co-authored a book on that Paleo diet for athletes where he argues for carb based modifications for cycling competitors. Maybe I’ll take a look at his recommendations.
MNKat - I’ve noticed that when I don’t carb up before a 1 hour plus ride and I’m going 19 plus mph I bonk. Plus I need an energy bar at the 1 1/2 hour mark or I’m in trouble. Plus my body (mind?) screams for carbs after a long ride.
I never get carb crazed when I run, but I’m not typically running more than an hour straight.
Plus my guess is that you were burning close to 2000 calories or more on your ride that need replaced!
Tried to edit my post but had run out of time. The coach’s name is Joel Friel not Bob.
The other thing I wanted to add was that a year ago, my nutrition plan was not low carb. While I avoided refined sugars and flours and alcohol (other than a glass of red wine when out to dinner), I did not restrict carbs beyond remaining within my caloric limitations and making sure I got enough protein. What I did restrict was fats to 20-25% of my caloric intake and avoided animal based saturated fats as much as possible. It was a diet that in many respects conformed to the old fashioned food pyramid. Lots of fish, chicken, lean meats, veggies, fruits, low fat dairy, whole grain bread. The “new science” would say I got it all wrong because of the relatively unrestricted carbs (except by caloric restriction) and eschewing of saturated fats and the focus on a low fat diet. However, my weight was stable, my body fat at 11.5%, and my performance in the gym and on the bike better than it is now since I moved to a low carb higher fat diet last October. So I’m really beginning to wonder if in the absence of medical issues like metabolic syndrome or insulin related issues, the “new science” presents a compelling approach. Or are the basics - a balanced diet with avoidance of crap nutrient empty “foods” coupled with reasoned moderation all that most people need?
I suspect - without data to prove this - that while calories in calories out still rules the day, for some people carbs leave them hungrier and craving more carbs which means they Intake more. So it’s not that carbs are “bad” per se, but if they leave you wanting more it’s harder to practice portion control. I think some people are more sensitive to this than others.
Ohio, on my ride today, I was having just that discussion with my companions, 2 seasoned racers, one of whom has been a trainer for years and is also a certified USA Cyling coach. They were of a singular mind that low carb is the kiss of death for competitive cyclists, particularly those competing in longer events.
We did a 55 mile ride today with 3000 feet of climbing. My breakfast consisted of an Ezekial Cinimon Raisin Muffin, with 3 Applegate chicken sausage patties, a slice of low fat cheddar, spinach and a glass of 1% milk. My on the bike snack was 2 Kind bars. Lunch was a shake with a cup of 1% milk, a cup of strawberries, a cup of blueberries, a banana, 2 scoops of Biochem whey protein and 2 tablespoons of organic peanut butter… Taking into account the caloric burn from the ride, that leaves me with 1893 calories for the day and I’m going to enjoy every single last one of them :)!
