Commute Solutions Month - September
Commute Solutions Month starts Sept. 9 but I got a jump on it this morning with a ride on Rode Saus to work. Other than riding it on the trainer, this is the first time I've taken it out since replacing the bottom bracket, the cranks and a few links on the chain. Of course it threw the chain four times in the first four miles but I eventually got the correct tension to the chain and the rest of the 15-mile commute was great. A couple of people actually let me have the right of way.
And yes, the beater bike has a new name. It's still Red Sauce, but instead of translated in Spanish, it's now Dutch, which is where my ancestors came from. So from now on or until I change my mind again, it's now know as Rode Saus.
I opened my blog this morning and noticed that my Google ad was for Accelerade. Happy Friday. Not only that, Accelerade is offering a 2-for-1 coupon on their premixed drinks. HEB, our local grocer has just started stocking the premixed drink on the shelves. Life is good on this Friday in Austin.
Labels: Accelerade, HEB, Rode Saus
There's the Shape You THINK You're In
and then there's the shape YOU ARE IN. This is pointed out to you by others you're running, cycling or swimming with. For those that train in a group, this may be an everyday occurrence, but for those of us that are self-coached, this only happens in races or maybe some other gathering. The some other gathering was the Austin Marathon/Half Marathon Kickoff Event on Saturday. I woke up and drove down to Runtex and did a kickoff run with Francie Larrieu Smith and Austin's own Olympic Hopefuls: Cassie Henkeil, Lance Parker, Chris Kimbrough and UT Assistant Coach Steve Sisson. Granted, these were very fast people but they barely broke a sweat as I maxed my heart rate. At least it didn't happen until the second half of the run. I would've been fine if I didn't have the hills and which took my heart to the max at the 7:30/7:45 per mile pace. The heart rate wouldn't come down so I was forced to slow down the last ten minutes.
Even at 7:30 a.m., the heat and humidity were brutal. I sweat a puddle sitting there listening to the Runtex and Rogue reps talk about the upcoming Distance Challenge and the Austin Marathon. It was a good thing Accelerade was there with coolers full of the lemonade flavored drink. By the way, this was a new flavor in the powder form. Very nice. Not too sweet and it should be a favorite on the course. We were also treated to some free breakfast tacos from Taco Deli. I had never seen liquid potatoes but they were good. A few organizations had booths so it made for a small expo of sorts.
Next year may be the year that I enlist a coach or group to help me. Rogue sounds like a great program and one that would get me to the next level but it'll have to wait until next year. This year I'll be self-coached. And really self-coached is no longer self-coached in the sense of the word as it applied 30 years ago. I mean with so much information in books, on the Web and form others that help out, I'm really not self-coached as I am without a formal relationship with a coach or group. And I wonder if I'd run faster or better with a coach. I know I'd run faster if I ran with faster people. Anyway, it's something to ponder for the next year.
Labels: Accelerade, Austin Marathon, Rogue, Runtex
Morning Nutrition
A fellow blogger emailed me yesterday and asked what I've been eating in the mornings. It varies, depending on what phase I'm in. I just started the Build 2 Phase which has me adding intervals to the routing in all three disciplines. I've dropped weight lifting except for some light lifting for maintenance so for the most part, all of my activity is cardio at this point. I start the morning with two Emergen-C packets. One is the tangerine for its vitamins and the other is Joint Health, which includes 500 mg of Glucosamine and 400 mg of Chondroitin for my joints. These packets come in powder form and you mix them with water. With these I'll throw down a piece of whole wheat toast and honey. I'm then out the door for the run, the bike or the swim. Post exercise I'll then drink an Accelerade and as of last week, my favorite was Citrus Grapefruit. They have four flavors and I drink the other three flavors at work after my noon workout. I drink a cup of coffee while getting ready for work and while driving to work I down a V-8. A lot of liquids but it seems to work for me. Each drink does something that helps me get going, helps me recover or supplements what I'm missing.
If I feel I need a little more to eat, I'll boil a couple of eggs and some turkey bacon but that's usually on the days I'm doing the light lifting, pushups, squats and lunges.
If I get out the door for a run too late and it's hot and humid, I'll have to take some Thermolytes or NUUN tablets.
Labels: Accelerade, emergen-c, morning, NUUN
When The Temperature + Humidity = 125+
Those of you that have read my blog know that I promote the products I use but I'm not a zealot about it. I use what I use because I've tried it, it worked, and it was at the right price. Once I found something that worked I stuck with it until something better came along. The something better last year was running in the wee hours of the morning rather than in the evening, although that's not a product. What's changed this year is I realized I still have to supplement my nutrition even in the wee hours of the morning. Take this morning, weather-wise it was 76 °F and 87% humidity and when both numbers add up to over 125, I need something or I'm going to get a headache as a result of depleted electrolytes. Not only a headache but I'll feel like crap for six-to-eight hours afterwards. I've tried replenishing with water and it works but it takes the six-to-eight hours and there's no guarantee that I won't get a headache.
I've experimented with various products and the cocktail that works best for me is a combination of Thermolytes, NUUN and Accelerade. On the trail I can get water so that's where the Thermolytes and NUUN work well. Then after the run I down a full bottle of the pre-mixed Accelerade. With this cocktail mixture I have yet to experience a dehydration headache or any headache at all post workout.
So I've been asking the people I run with whether or not they need a NUUN tablet or some Accelerade. They always come back with, "That's ok, I'm good with water." Like I said, I'm not a zealot but I'll ask a couple more times on other runs in case they were just being nice the first time. Last week I got one my running buddies a NUUN tablet after a 95-degree run. "Wow, I thought you were nuts. This really works." Yesterday, on evening run with a friend I had an extra bottle of Accelerade. "This isn't bad. Not as sweet as the others. I don't think there's a peach drink alternative out there." Not that I know of either. I think of all the people running this time of year and drinking nothing but water. For some I'm sure water is enough, but I suspect the majority need more than water to recover from the increased heat and humidity or just from the amount of exertion.
Labels: Accelerade, heat, NUUN, Thermolytes
Time Trial Tuesday - July 2007
I almost forgot about the Run-Far time trial tonight. Work piled up and I had a video to download and edit and just happened to glance at the calendar. It hasn't been a normal summer here in Austin and we weren't even close to our normal 100-degree temperature for this time of year. In fact, it was another day of rain that started this morning during my swim. The rain cooled everything off for the day and it never had time to get too steamy. The rain did make for some heavy humidity though.
The unofficial time was 22:29 for a new PR by about 18 seconds. I wanted a little better time but the bottom bracket may need to be looked at. It was grinding the whole ride. No telling whether it slowed anything down or not. It may just need some lube.
I was wondering why my shoulder and knee were creaking and remembered that I hadn't taken any glucosamine in over a month so I'm back to taking that daily. I'm also back to NUUN for hot weather workouts and Accelerade after all workouts. So far just these three products, along with rest and eating regularly have had me ready for the next workout refreshed and no headaches or body aches to speak of.
I still need more time to digest the Tour every day.
Labels: Accelerade, glucosamine, NUUN, Run-Far, time trial
