Tag Archives: nutrition

Weekly Roundup: September 12-18, 2011

It’s been a long week. So long that I haven’t had time to post anything juicy in a while. Don’t worry, I have 2 other posts in the works and they’re both really good.

So I’ve seen these weekly recaps on other training blogs and I think they’re a good idea. Since this is my first one and I haven’t been keeping track, this one kinda sucks, but I promise next week’s will be much better. The last 7 days saw me training for 16.5 hours with one recovery day. I logged over 40 miles running and over 150 miles biking. That seemed like a lot, and to tell you the truth, I’m more than a little beat today. This week is also going to be weird because I’m flying to Omaha to run a half marathon with my lil sis, so this is sort of a recovery week. But I need to step it up it up if I want to make my goal of a peak week of 50 miles running, 250 miles biking, and 10 miles swimming.

I eventually want to log all the food I’ve eaten, weight training sessions, and weight (as in body mass) too. But I don’t have those numbers for this week.

So here’s what I did:

Training:

Summary:

  • Weights: 2 session for 2 hours, 30 minutes
  • Running: 40.69 miles in 6 hours, 19 minutes, 27 seconds
  • Riding: 154.79 miles in 9 hours, 30 minutes, 30 seconds
  • Swimming: None. Shoulder/arm still too sore.
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Filed under nutrition, training

Thursday lift, bike, run

shipping box

The first installment of my recent Amazon order arrived!

Yesterday’s schedule was a little hectic. Like usual. I’m a bit tired and think I’m getting near the point of overtraining. This is a problem for me because not only am I trying to get in cycling shape for next season, I’m also training for the Tucson Marathon in December. It’s not official yet; I haven’t signed up, but I’ve put it on my training schedule. So in addition to a full cycling training load, I’ve started a full running training load as well. At this point, a coach might step in and say ,”whoa!” you need to cut back a little. Unfortunately, I’m my own coach and one of the problems with being your own coach is that while you know your body the best, you’re not always 100% objective. So while I think I’m coming up on the point of overtraining, someone else might think I’ve already passed that point. The only thing to do is keep vigilant.

Switching to good news, I got a package in a huge box! If you can guess what’s inside I’ll give you a free Wald 215 rear rack. Okay, that’s one of the items that was in the package. The bad news is that it didn’t fit over the tires on my Giant Cypress hybrid bike. I was planning on using that to go grocery shopping, which is the only thing I use my car for at the moment. Then I can, temporarily, be car-free!I’ll need the car still to get to races, so I’ll technically be car-light, but I’m well on my way to getting rid of the car once and for all!

In terms of workouts, the last two days have kicked my butt! Thursday started before the butt crack of dawn, aka 5:00AM. For those of you who haven’t seen a sunrise in a while, I’ll remind you that it’s been so long since I’ve actually seen a sunrise that I don’t remember the last time I haven’t! I also usually go to be around 9PM so there is definitely a trade-off. No wild parties for me in a loooong time. But getting up that early on Thursday was not for training like it is most days. Nope, I needed to get to work and get a few last done before the weekly Tropical Group meeting. And get things done I did! Enough that I don’t think my advisor was annoyed at me this week. Woot!

UA rec center frong

University of Arizona Campus Rec Center. Photo courtesy M.Fitzsimmons at Wikimedia Commons.

But that meant I had to postpone all my training until after work. Ugh. I went straight from the meeting to the gym where I commenced what can only be described as a grueling workout. For an hour and a half I lifted heavy objects for no other purpose than to make me look good. Okay, that’s a side effect hopefully. The real effect should be to make me a better, stronger cyclist and runner. Leg curls, leg extensions, calf raises, squats, leg presses, crunches. I think that’s all, I don’t have my list in front of me right now. Plus a 10 minute warm-up and ten minute cool-down. Suffice to say, I was thankful to get out of there with all the top-heavy guys looking like they were going to topple over! Do some leg work for gods sake!

The training plan called for me to go directly from lifting to an hour and a half bike ride. Okey-dokey-pokey. I get to my bike locker, pull out the bike, and what do I find? A flat tire. Darn. 20 minutes later as I inspect the tire pre-ride I notice that the tire is not seated all the way in the grooves. For about 1/2 an inch it’s just sitting on the edge. Oh crap. It would have been fine to limp home on it like that, but I wasn’t taking any chances. Deflate the tire, seat it properly, and since I don’t want to waste another CO2 canister, walk over to FairWheel Bikes and use their floor pump. There’s another 20 minutes gone by. While I’m there, I notice I’m getting hungry already. So I grab a Caffe Latte flavored Hammer Perpetuem As I’m paying for it, I notice the Julie Bars sitting by the register. They’re in a nice location so I make my second impulse buy in as many minutes. The Julie Bars were only $2.50 at FairWheels compared to $2.59 at Fuel. A penny here, a penny there, pretty soon it adds up to real money.

hammer caffe latte front

Purchased at FairWheel Bikes for $2.90

I had a little trouble getting the Hammer powder into my water bottle. In fact, even though it’s a single serving, I ended up splitting it up into two bottles because it was easier. As you can see, I had a heck of a time getting the packaging open which almost certainly contributed to the difficulties getting it in the bottles. Once it made it into the bottles and I got the wheel back on the bike, I was off for my 1.5 hour spin. I decided to ride the Santa Cruz River path. No pictures of the route or metrics today. If you want to see them, go to the link. There’s nothing fascinating there, otherwise I would have posted them here! 😉

What did I think of the Hammer Perpetuem? To be perfectly frank, I didn’t like the taste one bit. I’m a coffee guy; I go through more coffee in a day that I should. And this tasted like crap. Literally. I would not want anyone else to have to taste what I did. Maybe that’s because I didn’t follow directions and split the package into two servings. If that’s all it takes to make this product taste like poo then you still shouldn’t buy it. After the first swig I thought I was going to vomit. It was that bad. And I had another hour of riding with nothing to drink but this swill. I made through. Out and back with some zone 1-2 work on flat terrain. Going out was slightly downhill but into a stiff wind. Coming back was a lot nicer since it was with the wind.

julie bar mint chocolate front

Purchased at FairWheel Bikes for $2.50

Getting back to my bike box, I notice that I’ve been riding with my running shorts over my cycling shorts. Whoops. I forgot to take them off before the ride. The transition to running will be a lot shorter now though. I lock my bike up, whip out the Julie Bar and head out for a 6 mile run. After my last write-up, I received a nice reply from the one-and-only Julie of Julie Bar. She reassured me that, yes, they do sell Julie Bars at Highland Market, but they aren’t in the spot I was looking.

Anyway, I didn’t really get a chance to sit down and enjoy this bar. It was presumably used for its intended purpose: to be scarfed down during endurance exercise. With that in mind, I didn’t really enjoy this as much as their German Chocolate flavor. The German Chocolate tasted chocolate-y, this one tasted like watered-down chocolate. Maybe that’s the German heritage in me coming out. 🙂

The Mint Chocolate flavor has 210 calories compared to the 180 in the German Chocolate, so it gives a bigger bang for the buck. And since I actually paid less for it, I got more bang for less buck! Woohoo! It tasted okay and would recommend at least trying it, but for me, I enjoy the flavor of the German Chocolate more. I still have more flavors to test out though, so who knows, maybe I’ll be hooked by the next one.

university of arizona mall

University of Arizona mall during daylight hours.

The run, which started immediately after the ride, without the product review interlude, was fairly uneventful. Since it was already post-sunset, I decided to stay in the light, which meant running around campus. Luckily I had remembered to bring my lights for my bike so I could commute home. The path took me along the University of Arizona mall, running east to Campbell Ave, turning around and running west to Park Ave. Wash, rinse, repeat. It’s a 1.5 mile loop, so simple math tells me I did the loop 4 times. That seems right.

What amazed me was the number of bikers riding along the mall. What surprised me even more was the number of bikers riding without lights! Come on folks, you’re just asking for trouble. Buckle down and buy a front and rear light for $20. Besides being the law, it’s just common sense. Be safe. Be seen. Don’t become a statistic.

Back to the run. 6 miles. 60 minutes. Obviously 10 minutes per mile. Just getting some miles in before the 5k this Sunday. I’m not sure what my goal is for this race. I signed up just last week because I got a free registration. I’ll probably try for slightly faster than 7 minute/mile pace. I can always slow up if I don’t think I’m going to make it. We’ll see. No running tomorrow, but the plan still has a 4 or 5 hour bike ride. I don’t remember, I’ll have to look. I’m not sure if I’ll do the Shootout or head up Mount Lemmon. First comment (before I head out early tomorrow morning) decides!

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Filed under cycling, daily report, nutrition, product reviews, running, weight lifting

Zone 1 doesn’t mean it’s easy

Last night started off so well. I was in a great mood; my package had arrived. In it, I found a rear rack, two shopping panniers, and a bike repair stand that I had ordered a week ago. It had arrived from Amazon.com about a week early. Sweeeeet! After unpacking the oversized box and cataloging the contents, I got to work getting the rack and panniers on my old Giant Cypress hybrid bike. After only about 2 minutes of work, 1 of which was opening the plastic bags, I found out that I had bought a rack that doesn’t fit my tires. I was super bummed, especially after I had spent so much time researching what to buy. Anyway, I headed over to Bikeforums.net to seek help. I ended up not getting into bed until 10, and not falling asleep until after 11! This would turn out to be a problem, as I was planning on getting up at 5 like most mornings to get my workout in before it becomes too hot. I ended up getting up at 5:30.

The first workout of the day was supposed to be an easy 3 mile run. You can see the path I took here. Usually an easy run for me is a 10 minute per mile pace. This may seem fast or slow to you depending on your typical pace, but for me it seems like a turtle when I have to run that slow. Unfortunately, before I set off I didn’t switch my Garmin to the correct pace and it wanted me to run at an 8 minute / mile pace. Umm, no thanks. While I could have done it, and recently did in my 8-miler race, that wasn’t the plan. So I switch to plan B: run by perceived effort. If you followed the link, you’d have seen that I started at an 8:30 pace and ended at a 9:30 pace. That’s much faster than I wanted and I would regret it later, because today’s training plan, like a lot of them, called for a bike ride as well.

Not only was I pulling double duty today, it was a long ride. Not necessarily a hard ride, in fact, the plan said to make sure to take it easy and not go hard. Sometimes that’s hard. 😉 So immediately after my run, I put on my biking gear and head out in what’s called a brick exercise. As my now-former (thankfully) officemate would say (often), “no rest for the wicked”. As I started riding, I noticed that my legs were not responding as they usually do. Well, that’s normal for bricks I tell myself, so I keep going. I start off on the Rillito River Path, which is really flat. See the map and metrics at this Garmin Connect link and the images below.

riding route for 9/7/2011

A seemingly random path through the city.

I had planned to ride the river path out to Sabino Canyon and then ride up and down the canyon road and then tool around in the foothills a bit, but then I remembered that for some unknown reason bikes aren’t allowed to ride the Sabino road on Wednesdays. And today is a Wednesday. So when I get to the end of the path, I make a decision to test out the Aviation Bikeway. I was going to link to a webpage on the bikeway, but couldn’t find anything from Pima County or the City of Tucson. Someone should get on that. Anyway, in the map above, it’s the portion starting in the south-east corner going west-northwest along highway 210. It connects Davis-Monthan Air Force Base (DM) to the downtown/4th Ave/University area. Along the way, I’d get to ride south on Craycroft and hit lots of red lights.

Getting on the Aviation Bikeway from Craycroft is both easy and hard. It’s easy in that it’s easy to find: just make a hard right at the intersection of Craycroft and Golf Links. The hard part is that you need to be in the right turn lane, and there’s a lot of cars turning right at this intersection because Craycroft dead-ends into DM. So as a biker you get to queue up in the turn lane with cars behind wondering what the heck you’re doing. I get the same thing everyday when I have to turn left, but it’s still weird and a little dangerous. One would think that if you want to encourage bikers to use a bikeway, you’d give them a safe way to get on.

But that’s not where the safety issues with the bike lane end. Oh no. The bikeway runs along the north side of highway 210 and is basically a glorified sidewalk that’s usually separated from the road by barricades of some kind. At several crossings of side streets, it looks and feels just like you’re riding on a sidewalk. You’re not, of course, but it offers the same limitations of riding on sidewalks: most notably, it’s dangerous! When I came to the first of these, I couldn’t believe that the City of Tucson would want to encourage this type of cycling behaviour. Luckily, I only saw one other cycling on the path. Although I heard later in the day that a cyclist was struck trying to cross one of these intersections.

During my excursions on the bikeway, I kept my heart rate in low zone 1. Basically just keeping the bike moving. Even so, I caught up to another cyclist and “drafted” off of him for a bit. I stayed back about 20 feet, so there really was no draft, but I didn’t feel like passing. At Highland Ave he got off the bikeway and presumably went north to the University. I continued on, not knowing where I’d end up. As it turns out, I ended up pretty close to downtown, so I headed in that direction. This slowed my average speed considerably. Especially since I sort of got lost in all the one-ways and no left turns. Zoom in on the map to see what I mean. Eventually, I got spit out the west side of downtown and decided to ride up A Mountain. As I got to the enterance of the park, I noticed that it didn’t open until 8. It was about 7:50. What to do? I saw another cyclist go around the gate, so I followed.

9/7/2011 metrics

Speed (blue), elevation profile (green), and heart rate (red) data for the ride today.

In the graphs above, the A Mountain ascent is the fairly sharp peak in the green curve that starts at about mile 20. You can see my heart rate shoots up pretty good too. For that climb, my HR maxed out at about 160 bpm. Still in zone 2. After a quick descent, avoiding the gate again, I head out south on Grande Ave which later turns into Mission Rd. with the itent of riding west on Ajo and climbing Gates Pass from west heading back toward the city. A very short time later, I decide that would take too long and reverse course to ascend the pass from the east. Plus, it’s easier from the east and my legs were still a little sore, but feeling much better than when I started.

Getting to Gates Pass was uneventful. I’ve done it many times before. HR peaked at 172 bpm as I reached the top of the pass, a little into zone 3, but not for too long. I quickly flip a bitch, and make a beeline for home. Well, not a beeline exactly. I make a detour south on Greasewood where they have markings for 1k and 200m to the finish line of the Tucson Bicycle Classic. This is the peak in the HR at mile 40. I tried to sprint to the finish line from 200 meters, but by this point I just didn’t have it in me. I sat up, feeling dejected with 100 meters to go, watching imaginary opponents pass me by as I crawl to the finish.

And that’s exactly what I did on the rest of the ride. I was out of water and extremely tired. I made it home, but that wasn’t the end of things. I originally was going to take a quick shower and get right back on the bike and head to work. But then I got caught up looking at my Training Peaks data for about 15 minutes. And in that time, I decided I’d take my lunch with me to work, but that meant I had to make and pack my lunch. So I made some veggie hash, basically a baked potato cut into bite-sized chunks with eggs, tomato, and onion. It tastes pretty good, but isn’t that great to look at. I brought along 3 kiwis, a plum, and a raisin-walnut mix to balance out the rest of my food intake for the afternoon. While I was making lunch, I drank a hemp protein shake which added another 5 minutes to my delay. By the time I got to work and settled in my desk, it was 11:30 and time for lunch already! Luckily I brought my lights so I can ride home after sunset tonight. As for food for tonight? I haven’t decided yet. It’s either hash again or making a trip to the grocery store. I’m leaning towards the store.

Tomorrow starts another day…

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Filed under brick, cycling, daily report, nutrition, running, training, tucson

Welcome to Run Nathan Run

I’ve started another blog. Hopefully I’ll keep updating this one, unlike the previous ones. The theme will be running. Most of the posts will simply be chronicling my running training, races, and other adventures. There may be other posts about related exercise, fitness, or nutrition related topics in the future. That’s it for now since nobody will see this as it’s the first post!

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