Becoming Lean, Mean, Endurace Event Machines in 2008

[Creativebeth]

Hey Meaners! How is everyone? I had a busy day today.....my kids had a track and field day, and it was raining this am and windy the rest of the day. In between, I had a haircut too!

Okay, I have been reading a book called Protein Power by Michael and Mary Dan Eades. Some of the things I have been reading are surprising! I thought I would include something for today's "Weight Loss Train" tip.

Weight Loss Train tip of the day: Chromium is required for insulin receptors to work properly. 90% of Americans are deficient in chromium, because a diet high in starch and sugar puts a big demand on the insulin system. Sufficient chrominum will help build lean muscle and help you burn fat more efficiently. Chromium deficiency causes sugar cravings, you indulge the sweet tooth, and chromium is futher lost causing more sugar cravings.

They suggest replacing chromium 200 micrograms a day.

I found this really interesting.....and there is no big food item to eat to replace the chromium. Those who exercise lose more chromium than those who don't.

Cindy: Welcome aboard! I thought I would include some helpful tips for all those who are following along with me!

Who else is with me?????

Beth

 

[deekaypee]

Beth: I love your suggestion of a couple last-minute surprise races (that I train for) as a way of negotiating the family. It's perfect! Especially if I'm the one running them, as my ILs aren't allowed to see me race; I set up that boundary at the Goofy--that since their interest in running/races is in supporting their son, there was no need to try to see me run. Plus, the whole plan makes me feel like a super-secret agent. (I have espionage on the brain these days.) So I love it, love it, love it. THANK YOu!

Love the energy with which you've committed to the wagon train. I can hear your voice--okay, the voice I've made up for you--in your post. You're conquering your sugar craving and cutting out the eating before bed. Those are two of the things I struggle with, and need to hold myself accountable for! And the tip from Protein Power--very cool. The book sounds like it has good info--are you finding it useful overall? Is this a high-protein/low carb plan?

Connie: First, you are a great GM! I can just see you running around, camera in hand, from event to event. What great exercise for you--did you wear lime green? But I'm sorry about your DD and the upcoming hysterectomy; I've had one and I know how anxiety-producing it can be for the patients' family and advocates. I think your plans for keeping the kids occupied, and all you're doing to help your DD through this, is fabulous. You've got a great family, and I'm sure your DD's SO feels luck to be part of it and relieved that you're there for DD, especially with his (?) job and absence.

And thanks for the info on another Pilates DVD to try (currently using Amy's rec of Pilates for Dummies). Yours would be a big help on those days when I definitely don't want to do them and need to remind myself that "Real success..." (Yep, I'm adding that one to my roster of phrases.)

Stacie: I feel so culturally illiterate. I don't know Bojangles. Is it anything like Chick-Fil-A? I think your plan get a lot of exercise in first, where you're feeling successful (or should feel so), and then tackle the eating is a good one. And holidays are really hard times to focus on eating with any kind of loss in mind--especially if (ahem) family are involved. Or is that family foods that I love? Anyway, I try to concentrate on eating as healthily as possible on holidays, figuring if I keep focused on eating well then I've probably not done too badly in terms of my weight.

Vicky: Welcome, fellow Lean Meaner! Always room for one more--it's a pretty big wagon. Those race pics are something else, aren't they? I just looked at the 3 from the Cleveland (all at the finish); ugh. It sounds like you've got a nice structure in place with your PT and all. I haven't jumped ropes in years! I can't wait to hear what else your PT has ready for you.

Tracey: I love zoos. Otters are my favorites, because they look all easygoing and playful, but they're really hard workers, pretty territorial, protective of their loved ones, and occasionally mean. (Like me!) Thanks for the spray deodorant suggestion; I never, ever would have thought about that. No need to finish my RR, it gets less humorous as I got tired of writing it. Just skip to the end. Those last couple of sentences are the important things. Oh, and I did put a more serious summary of Cleveland's pros/cons on the regular thread--useful for deciding if it's a good race for other WISHers (I hope).

Lisa: Apparently you think your job is more important that DISing? Well! Harumph! I hope your transcribing went by speedily and that you don't discover you enjoy it more than us!

Cindy: Thanks for your kind words regarding the race. I'm over the sulking now, really! And I'm continuing to work on the blisters--I blister all the time. Anything over 4 miles or so. So I'm determined to experiment with different socks, different shoes (been fitted several times), and lubricants until I find the magic formula.

But on to you. You're doing great with the WOs, and that you're feeling strong is a good sign of how things are going. When do you run--in the a.m., when you're consuming a lot of your points? I'm just wondering how you might distribute your points without affecting the runs. (I only have a general sense of WW and points, so maybe that sounds ignorant.) Anyway, I understand what you mean about knowing what you need to do and then not doing it. Would it help to post how you're allotting your point here?

Amykab: Welcome Lean Meaner! It sounds like you're doing great, have been really focused on both your running and losing weight. I love that you're not eliminating the important things in life (for you and Mike, beer, for me, wine) and still progressing! You've also got a good plan in breaking down your goal into smaller increments. It's going to be good having you around!

Mike: So you're splitting up your run, or is that a cool down from the bike? Or is that extra 15 minutes to "pay" for your beer? Whatever it is, great mileage today!

Stacie: Thanks for the heads up! I feel so happy that I was clear enough to navigate Paula to our happy place. I was kind of fuzzy when I talked to her--hadn't quite processed I was done.

As for me: Today was my first day running since Sunday. It was more difficult than I would have liked it to have been, but it felt good to get out there. I also didn't have any knee or shin pain, which suggests I was experiencing some phantom soreness pre-race. I really think the XT has done me well in that regard. I'm also happy that my taper madness, race-weekend meals, and race celebration meals ended up having no effect on the scale. Now it's time to re-evaluate my goals for the next few weeks of recovery and pre-marathon training.

So I'm with you, Beth. I just need to figure out what my goals and priorities are. I CAN tell you that this moving thing will probably be a challenge. I'll need to be careful that I don't start memorizing take-out menus over the next few weeks.

 

[laxdef69]

All about me today...too tired to post up...I'll catch up on everyone later.

First workout:

48 minute, 5 mile run

Second workout

1:38:36 bike ride, 29.8 miles 18 mph average on windy day on hills!

0:15:00 run, 1.5 miles.

Yeah, yeah, I know I'm slow...

Off for a protein shake, followed by water, sleep and then two workouts tomorrow...

Mike

 

[Creativebeth]

Debra: Thanks for the kind words.....I am glad to have a suggestion that can help you out with your IL's! Yes, the Protein Power book has been really interesting. I have read the other one.... Protein Power Lifeplan, and got this one to get me motivated again. I will share a little of it for those getting on my Weight Loss Wagon Train. I do follow a low carb plan, but I will have to read more on other diet plans for the train tips.

I am motivated now. I want to lose the last of this weight, and would love to help anyone else with their goals. I would love to see all those Wagon riders to state their own goals. It helps to become a little more accountable for our daily struggles.

Today went well......I am a little tired from the carb withdrawal, but I will feel better soon. I am glad to have my motivation back! The sugar cravings were a little better today too.

I did get another 4 miler in today before the youngest ds baseball game. I didn't feel like getting it done, but I forced myself out the door since it finally wasn't raining!

Hope to see more join me in the train ride!

Beth

 

[princessrunner]

Happy Friday Lean Meaners. I don't know about anyone else but WE have no games, no practices, no nothing!!!!!!! Yep, I am excited. Nothing to do is sooooooo nice right now.

For today, so far, my computer "issues" are solved. Apparently I have a sensitive line. We have these dedicated high speed really expensive lines that have to be run and you would think they would get it right. And, no, Debra, I do NOT like transcribing more than DISing. It makes money, pays insurance and that is about all I can say good about it.

So, 5 months and 2 days until ToT......................

All right, down to the meaty part (cuz protein is good)...

Beth: Well you made me go look at my multivite. I take One A Day Active and it has 100 mcg of chromium. I don't crave sweets on a general basis so maybe I am doing something partially right?? I will be interested to hear your tips for us and see how many things I can tweak. I have gained 2 pounds since increasing my exercise. I am hoping it is water, but I do look better in my clothes so we will go with that...yeah....water...that's it...

Mike: Oh mighty Mike that rules the bike...sorry, I digress. You do totally rock hard with the workouts. I did my bike and took Accelerade during the before, during and after the ride (I don't like the taste of Cytomax sorry) and ate a Clif bar at the 1 hour mark. Then I ran and did the Accelerade when I finished the run and ate a Clif bar too. Does that sound right? I made the PB banana smoothie and drank that 15 minutes after completing my run. I had some very mild soreness but that was it and today I feel race ready again. Are you doing ToT? If not, you should.....

Debra: Love, love, love the RR. I have phantom pains before EVERY race, 5K, 10K, half...ad infinitum. I get knee pain and foot pain and back pain and I have even gone so far as to change my shoes 2 weeks before a race thinking I had miscalculated their wear. And you are back at it in good time. I believe the XT has much to do with this too. Supporting muscles are huge as you don't have to rely on the biggies so much. Priorities....my biggie is just to get my weekly foot miles up to around 30 so it is not such an ordeal to run a 10K or half. Did anyone read the Runner's World training plans where if you can get up to 30 miles a week, you can train for anything from a marathon on down in just 4 weeks. Now THAT would fit into my life!!!!

Vicky and AmyKab: Welcome to the frey. Don't worry, we don't bite even though we are REALLY hungry, lol. Oh, and the Wagonmaster is just testing you, he really is a sweetie....

Connie, Tracey, Stacie, Cindy, Vic, Bill and the awesomely wonderful Panda: Sorry I just can't do it this morning. When I have to log back in because my post is so long, that should tell me something...

Today, I have made a corporate decision that June is the starting point for my new goals. I am going to miss my 5K due to the Relay for Life for cancer prevention being the same weekend and, well, that is a higher priority than a 5K for me. So I am going to start the 30 miles a week on foot plus I am hoping for another 20 bike miles. I am definitely going to have to adjust my eating during this so any suggestions from my Lean Mean wonder machines would be welcome. Have a great day Lean Meaners and get out there and shake that groove thing!!!

 

[windwalker]

Guys I still love y'all I've just been time challanged this week. I promise I'll catch up with everyone soon.

Like a good WISHer/Leaner I've been exercising hard though.

Busy Panda

 

[Big Vic]

Good morning Lean Meaners!

Took today off, just because.

Out for 3 last night. Nothing significant to report.

Lisa – Have a great day!

Beth – Have fun on your 4 miler today!

Mike – You’re a workout machine. WTG!

Debra – Glad to hear the knee and shin are doing well. Now get your core training done!

Tracey – W’supp?

Stacie – W’supp?

Amy -

Cindy – Welcome back

Vicky –

Connie – Good thoughts on the way to you and your DD.

WWDave – W’supp?

 

[princessrunner]

Hey, look everyone, Vic came out to play!!!!

Vic, are you doing the LTT dinner for ToT weekend? If so, what is the date and time? We don't arrive in MCO until 4:30 on 10/24 and I am hoping to do NSSHP with the kidlets that night. I was hoping to pop in and say hi to everyone!!

Have a great day off, color me jealous as I volunteered to work tomorrow too. I have Monday off though, does that count??????

 

[postesf]

Shout outs to everyone!!!

Hope everyone has a nice weekend!!!

Stacie

 

[JustSmile]

Hey all!
I read everyone's posts, but I'll have to respond later, last day of school and all. We're heading to the lake for the long weekend. I'm going to clean windows and carpets so it looks better for selling. Blech! DH just had his 4th interview with a new company---so anyone inclined to send pixie dust and/or prayers, it would be greatly appreciated. I'll be MIA for a few days, but I'll be thinking of y'all when I'm eating healthy and running my biscuits off! Have a great weekend!

 

[Worfiedoodles]

Hey Lean Mean Buddies!

Not much to report on the exercise front for the last few days, but I am planning 5.75 miles walking tomorrow. Still slowly easing up to 10... I'll be checking my progress on the weight goal tomorrow

Tracey -- I would say try to enjoy the cleaning, but...well, enjoy the fresh air! Best of luck to DH as he interviews, I'm sure he will do very well!

Stacie -- Right back at ya!

Lisa -- So glad you are back online! Wow, your goals sound great. I know you are going to be the leanest, but never the meanest!

Vic -- Enjoy your day off!

Dave -- Hope you don't have to work this weekend, busy Panda!

Beth -- Oh, I'm definitely onboard your whistlestop tour! I'm just not sure if I've left the station yet! My train is trying to lose 5 lbs before June 8th. We shall see...that's my short term goal. I can't think about the long-term or I get depressed and give up.

Mike -- Umm, no, you are not slow. Those of us who still have 50 lbs to lose are slower, trust me...

Debra -- Back when we were childless and fancy free, we lived in a college student neighborhood. There was actually a takeout place where DH would call, place our order, and they would say, "Is this Dennis?" Very sad, but we were frequent flyers. I have no fear that will happen to you!

Amy and Vicky --

Cindy -- The WW pts are killing me, too. My answer is to try to balance the overage with activity -- i.e. if I eat an extra point, I do extra time walking, etc. It's not always possible, but it does make me more aware

In decisions I am doubting -- I subscribed to the Food Porn Part II thread to get ideas for Marathon weekend ADRs. I think that might be slightly insane

Have a great weekend, everyone!
Maria

 

[AmyBeth68]

Hi LMEMers: I've been trying to figure out where to get feedback on the latest incarnation of my exercise plan. So this may be my accountability thread for workouts, healthy eating and WATER intake. So...hope I'm not crashing your party...but I just want to talk workout schedules and goals .

I know that I can't even BEGIN to shout out to all of you here...but I'll try to start with the most recent posts and stay caught up from there. I will also be happy to offer advice FWIW in relation to adding core/pilates to your workout routine. I can be found on the Core Accountability thread too with Panda!

Stacie: YES...I know I owe you a phone call. This weekend. Promise!!!

Maria: Good luck with the 5.75 miler!

JustSmile: Have a great long weekend at the Lake!!!!

Vic: Glad you got your 3 miler in...is the ankle feeling better??

Lisa: 30 Miles!!! Is that all run, combo run/walk?? Those are some pretty serious miles. Color me IMPRESSED! I'd love to build a base like that, but I just don't know if that will ever happen. I'm searching for a good multi-vitamin myself...gonna' follow that discussion and go read Beth's advice.

Beth: Looking forward to your advice on the protein plan!

Deb: Congrats on getting that first post-race run under your belt. those are always VERY tough for me...so I'm happy to hear you made it through pain free! Your RR was great...I'm so proud of you!

K...I know I've missed a bunch. Sorry...but I'll do better as I post more here.

My plan: I'm always coming up with new plans, trying to find the perfect mix of XT, Running and Core Work. I teach 6-10 classes per week Pilates and Spin, I'm finding that is both a positive and a negative...as my body feels the strain of all that core work and it's NOT the same as taking a class. Beyond that, I have to find my love of running again. It's quite elusive...so I'm starting from scratch. I'm going to follow Bingham's Run the Half Marathon training from the beginning, literally starting at square one and focusing on breath, posture and stride/turn over. In addition I'm adding Galloway's 4:1 run:walk intervals. The past year I was all run...and I'm burned out...and my endurance running has not improved. On the short runs 5K/8K I've PR'd but the longer distances I'm not seeing that same improvement.

So here's an example of my schedule, please comment if you have any advice! It may change slightly week to week but this is the general idea.

Monday: Run (building to 50 minute base run by Aug); Teach Pilates twice
Tuesday: Take Spin/Pilates; Teach Pilates twice
Wednesday: Run (building to 60 minute base by Aug); Teach Pilates; Take Yoga
Thursday: Teach Spin/Pilates; Take 60 min adv Pilates Class
Friday: 20+ Road Biking; Take 60 min Pilates Reformer or Yoga Class
Saturday: Long Run (building to 10 Mile Base by Aug)
Sunday: Rest Day or Gentle Yoga

TIA!

 

[postesf]

Welcome to the Lean Meaners Amy!

I am so impressed w/ your schedule! You're such a busy lady!!!

Hope everyone has a great weekend!!!
Stacie

 

[Big Vic]

Maria - W'supp?

Amy - Yep. Ankle is all better.

Lisa - I guess I better get on the stick and get the ressies made. Yes, 10/24, and I'm going to attempt to schedule dinner around 1700 hours.

 

[windwalker]

Hi AmyBeth Glad you came by. Thanks for the schedule. I was just thinking about that subject myself. Since I tend to keep a rough plan but modify it as it plays out. For instance if I have a PR, the next day will be an easy day, no matter what was scheduled.

While I was walking at a 10:54 pace on the treadmill this morning I came up with a new mantra and a new thought process for this year.

In the Movie Saving Private Ryan, Tom Hanks says to Ryan, after everyone has died to save him, "Earn This". That is my personal battle mantra for this years training. When I'm powering up the steep hills here, when it's 100 degrees with 100 percent humidity this summer, my call to battle will be "Earn This".

My workout today was 4 miles with 2 at 12 mpm and the last at 10:54 mpm. Then I swam and did pool running for an hour. Age is only a limitation you put on yourself right? After the pool running I did a modified stretching and cals routine in the 5' deep water. I hit most of the muscle groups. I had been good about stretching this week so I wanted to mix it up a bit.

Walking Panda

 

[postesf]

While I was walking at a 10:54 pace on the treadmill this morning I came up with a new mantra and a new thought process for this year.
Walking Panda

WOW!

 

[princessrunner]

Dave: You walk as fast as I run half the time!!! You are such an amazing inspirational person to have here with us!!

Amy: 30 miles is not as bad as it seems. I, too, am guilty of planning, replanning and finding a better plan. This one I think will work for the long haul as it fits my schedule better. Now I am not one to walk but I am not afraid to walk and I try to listen to my body and judge when is a good time to keep going and when it is time to walk. So these miles could be either/or.

Monday: 3-5 easy miles plus 4 x 10 second hill sprints; weight training and core.
Tuesday:4-5 miles mixing in a faster tempo for the middle 2-3 miles; core
Wednesday: Who needs rest, lol, long bike 10+ miles; weight training and core.
Thursday: 2-4 easy plus 2 moderately fast miles; core.
Friday: 5 miles; core.
Saturday: Bike 10+ miles; core.
Sunday: 6-9 easy miles depending on the day ahead; core.

All of this is subject to change daily with kidlet scheduled, DH schedule and, well heck I have no schedule besides this cuz I have everyone elses. So see, 30 miles is not so bad. I weight train twice a week and try to do core at least 4 out of 7 days but I aim for all 7!!

Good luck to everyone with their planning phase and yes, Dave, "earn this"....

 

[postesf]

Monday: 3-5 easy miles plus 4 x 10 second hill sprints; weight training and core.
Tuesday:4-5 miles mixing in a faster tempo for the middle 2-3 miles; core
Wednesday: Who needs rest, lol, long bike 10+ miles; weight training and core.
Thursday: 2-4 easy plus 2 moderately fast miles; core.
Friday: 5 miles; core.
Saturday: Bike 10+ miles; core.
Sunday: 6-9 easy miles depending on the day ahead; core.

Holy Cow!

You guys put me to shame!!! Cam someone come do my job for me so I have more time to workout and get healthy?

Stacie

 

[AmyBeth68]

Dave: 10:54 pace!?!?! Holy cow that's fast.

Lisa: Your schedule sounds insane ! 30 miles is 30 miles...and no rest days...just make sure you don't begin to feel those old signs of over training . I know you don't really need the reminder, since you have been involved in weight training and exercise most of your life....but just because I worry, late night leg aches and higher HR are a sure sign. Just listen to your body! I'm sure if anybody can keep up that workout regime it's you. You'll be in killer shape girl!

I got my 3 Mile run in...and although it feels weird to be pulling the miles back I do find that I take the time to concentrate on form, foot strike and turn over. I'm trying to get used to the 4:1 Galloway method again as well, it's been a year since I stuck to that plan. On Wednesday I did my 30 minute run and managed 3.1 miles. Today I did my 30 minute run and hit 3.23 so I sped up quite a bit. I'm really surprised too since today was my 10th class taught this week, in addition to taking some pilates and spin from other instructors. Legs felt pretty heavy going into it...but loosened up nicely after the first mile. I attacked the hills pretty strongly today, but I did drop pace in the last mile as the week caught up with me a bit. On tap for the weekend is a yoga class, possible bike ride, 6 Mile Long Run and 5+ of my kiddos' softball games.

Lisa...I saw you are adding hill repeats into the week. I was doing bi-weekly hill repeats (switching off for speed work) as I trained for the Minnie. I did 1/10 mile repeaters with walk/jog recovery in between. I have to say that I think it paid off in my 5k pace! I also found them to be kind of fun .

Have a great Holiday Weekend everyone.

 

[postesf]

Hey Amy...I see in your siggie a Pizza 5K? Ummmm.... Where is that at? Is there free pizza??? lol!!! Road trip!

Did you opt not to the tri?

Weren't you guys looking for a 1/2 in the fall? Isn't there a Rock n' Roll VA Beach in Sept or Labor Day weekend? That could be a possibility for you?