Becoming Lean, Mean, Endurace Event Machines in 2008

[JustSmile]

Debra... back. We missed you. It sounds like your trip was truly a dream come true. What a wonderful gift from your husband. I found myself saying, "Awwww" so many times as I read through your post. We love the Polynesian, it's our favorite. DOOD did an amazing job. You, my friend, are blessed!
Beth...Girl, you rock. Your mileage is fantastic. Take a day off, you deserve it.
Lisa... Thinking of you. Lifting up a little prayer for you too.
Liz...I hear you on the hungry boy thing! WTG on getting the workout in first.
Mike...We had that weather yesterday. Yuck!! I couldn't shake the chill off all day. I'd love to say today is better.....but, it looks like more rain. Good for you for running in the rain....I just don't have it in me. I head for the TM when it rains. I'll pass on your compliment to my son. Thanks.
Lily...I'm a little envious of your pretty weather. I love walking the dog, but it sure changes your pace. Do they have to smell everything?
Connie and Jeanne...Thanks for sweet comments about my son. I keep telling him what people are saying. He just beams and says, "Those people are great." And since you all share an enthusiasm for getting up and moving he thinks you all are the cream of the crop.
Vic...love those babies---they are precious. What does the yellow ones bandana say?

I'm looking for some good inner thigh exercises. I was on all fours last night (no comments from the peanut gallery), doing a cat stretch and got a look at my inners and thought, "Oh my!" So does anyone have a good suggestion. I've done the leg lifts that work it and the "soccer kick" type move, but apparently that's not working. I did a 30 minute trail run on the TM last night. I didn't even look at mileage, calories, etc. I just let the program run and followed along. When it got up to an 8 incline, I looked down, I know that last year I could have never finished this program, but yesterday it was a nice easy run (except for the 2 minutes at the 8). Love it when you can feel progress.
Have a great day all.

 

[laxdef69]

I'll keep my comments to myself..but I wish you wouldn't set me up like that!

Try lunges, especially if you turn your lead foot out to a 45 degree angle...make sure your knee is lined up over your foot, or you could strain the A,M, and LCLs...if that is too easy, try holding a 2-3 lb weight in each hand.

Congrats on the progress

 

[Big Vic]

Tracey - WTG with the trail run. No comments about "All fours," or "Thighs."

The bandana on Dusty reads "Bad to the Bone!" We bought that at Downtown Disney. The one on Earnhardt is from Disney also. I just don't remember what is says.

 

[windwalker]

Hi guys and pretty princesses.

Sorry I haven't been around much this week but I haven't had a day off since last tues a week ago and won't get one till friday and that will be for Erica's surgery. So all the chores have been waiting after my workouts and before work. Today was doing laundry so I had a bit of time to say hi anyway.

I've been doing long workouts, 3 to 5 miles walking, then calistetics, stretching and finally weights. I go non stop from exercise to exercise so it's a pretty intense 3 hours of training. It's paying off though. I'm much more limber, the tendonitis is under control (three different deep stretches, for calves and tendons). My walking is going great. I'm building slow and right now 12 mpm is very comfortable. Next week when Erica is recovering, I hope to get to the track for speed intervals.

I just skimmed the last few pages. Lisa, my thoughts of strength for you, you are such a wonderfull person you will be ok.

Debra, glad your hubby gave you the pampering of a pretty princess this weekend. Sounds like a very romantic weekend, he did good.

Everyone, I'll catch up with y'all soon.

Walking Panda

 

[nepatsfan73]

Debra--It was your birthday? How did you keep that secret from us? Happy (belated) Birthday and welcome to the two score (and more) club.

 

[Steffwalks]

Debra Your description of the wonderful time had me shedding a happy tear or two for you! It's so lovely to hear sweet stories of devotion. Thank you for sharing that.

Lisa I am praying for you!

JustSmile Remember that sliding thing Suzanne Sommers used to advertise? It kind of looked like you were trying to speed skate. That's a really good exercise for those inner thighs! I do it when I am cooling down from a walk. I just pretend I am an Olympic speed skater and make long sideways-like steps!

Dave Please take care the princess Erica. We miss you both, but send you bestest wishes! And no apologies, needed.

Beth I have that problem with speed. I have found though, by concentrating when I work out my speed is actually increasing. I have had several miles at this point under 15 minutes! But like you say, it's work! Hang in, but listen to your body! If you need rest, you need rest.

Everybody else, Have a great day!

 

[FireDancer]

Hello everyone. I am new to the DIS Boards and while I was searching around I found the W.I.S.H. threads. I'm glad I am not the only one who loves doing the runs at Disney. Unfortunately I am 1,200 hundred miles away and getting down for all the runs is not possible...at least not if I want to continue to pay the mortgage. I couldn't really find a good place to introduce myself so I am doing it here. Hopefully I will get to interact more with you guys. I am trying to talk some of my non-running friends to join my in DL for the half over Labor Day weekend. If I can sell them on it I will be there to try and finally break 90 minutes in the half.

See you guys on the boards.

 

[deekaypee]

Lily: The walk sounds relaxing...for you. Kirby sounds like he might tell a different story. I still can't believe how quickly you've bounced back--it's a testament to your overall health, I think.

Mike: Oh, we have a couple of DOOMs on the Ohana thread. I guess it depends, as a starting point, on whether your DW "gets" WISH and those wacky WISHers. DOOD kind of does, or at least fakes it well. Your training never fails to impress me, especially in the Chicago ever-changing weather. Do you attribute your success to the PB & bagels?

Liz: A casual WO. I love it. I'm now going to use that as code for feel-good, athletic activities wherever I go..."I have a casual lifestyle." "My weekend was very casual." Are you sure your DS19 wasn't just being considerate, because I just can't imagine a 19yo being run by his tummy.

Beth: I want you to know I so admire you for trying to reset your pace to something faster, even if it's not something you decide to pursue. I'm too new at this whole game to really contemplate that. But I do know how much time & effort goes into it, having watched DOOD's plans. (He's hungry a lot & sleeps after his LRs.) I hope whatever you decide works for you. And I admire you for running that much every week...as my miles inch back upward, I have a greater & greater appreciation of the strength my fellow WISHers exhibit. Take care of yourself & listen to the body's call for rest.

Vic: I thought about mailing you a postage-prepaid Poly coconut, but you forgot to give me your address... Next time! for the slinging of the iron--you have changed my vocabulary.

Tracey: I am a very lucky person, having DOOD in my life. Beyond the trip & surprises. One thing I say about him, and it's true, is that he's the best person I know. And I'm lucky to know many wonderful people. It's my first time at the Poly, btw, and I was stunned because my Priceline-loving brain just couldn't wrap my head around this supposedly quick, down-and-dirty weekend. (Like Tracey says, no comments from the peanut gallery.)

And great news on your trail run and being able to do an 8 incline! That's incredible. I wish I had specific suggestions for the inner thigh regions. Are your leg lifts the scissors exercise? I would imagine that anything that simulated hip adductor machines might help, like holding a small medicine ball or a stability ball between your knees & squeezing? And when I was fit for my most recent shoes, it was suggested to me that I use a theraband resistance exercise to strength my inner quad muscles. Do you have a theraband because it might be useful for you as well.

Dave: Wow. Three hours of training! It's great to hear your walking is coming along nicely and limber-ly. (I know, not a word.) I hope you can get your speed work in, especially because that would mean Erica's surgery went well, I think. How's she holding up as the date approaches? How are you holding up?

Bill: Oooh, I get to join a new, and hopefully super-secret club. Is there a special handshake? Thanks for the birthday wishes. I hope you're doing well, too!

Connie: Thank you for telling me. I do so love to share how wonderful DOOD is. I'm going to try that speed-skater move...it actually sounds like fun.

Lisa: I hope your doctor's appointment went well. My thoughts are with you.

As for me: When I got on the scale this morning, it said that I was down a pound; I guess I need to follow Maria's 3-day rule to see if I own any loss. Especially since I'm having the post-trip munchies. That happens to me whenever I've come back from a holiday where I've eaten more sweets/treats than normal. So it's been a carrot & apple-munching day. I'm also a little concerned, as I'm being taken out to our neighborhood Thai place for a little b-day celebration. Looks like soup and salad for me!

In good, HR-raising, sweaty news, today I ran 40 straight minutes for the first time in my life. Not a RW (not that there's anything wrong with my beloved RWs). And not fast. But 40 minutes!

 

[princessrunner]

Good late afternoon Lean Meaners. Good news/bad news day for me. Good news is that the original polyp was completely gone and no signs of it anywhere. Bad new is that a new one had developed in 3 short months. Another biopsy, more cautery. The only good part is that it was small and I can run tomorrow. It is nearly 60 here today and bright sunshine so needless to say I WISH it were today but I will take the time to heal properly. I am also not so much under the gun training for a half marathon right now.

Debra: So glad to have you back. Your trip sounds absolutely magical. I don't think you should regret that 1/2 pound one bit. I always figure if I can go on vacation and come back 1 pound or under heavier, it is a win. It just goes to prove that you are in control of your portions which is a HUGE victory in itself.

Beth: Speed intervals and hill training have been some things that have worked with my increased speed. I firmly believe in them. That and weight training. You will be shocked how much a little tweaking will make a difference.

Tracey: Wide leg squats and/or leg press with your feet wider than shoulder width are killer inner thigh exercises. There are a lot of yoga moves that will work for your inner thighs also. I have noticed a big difference in my overall tone due to yoga itself.

So, now, I want to know who read the article on protein in this months Runners World? The article claims for proper recovery and muscle health, athletes need to consume 1.0 to 1.6 grams per kilogram of weight (multiply your weight by .45 and .72 to get the low and high range. I am supposed to be eating between 58.5 and 93.6 grams of protein a day!! I do not even come CLOSE to that amount. Debra, there is also a portion of the article that talks about vegetarian runners/athletes and how they should get the proper proteins which beans do not give you. Some of their examples were soybeans, oats and quinoa. Needless to say, I was very shocked by this information and am now in a realization that I have not been fueling properly. I am now in a diet restructuring process to try this out for a few weeks and see if I notice a difference. I was happy to find out that I was eating properly the night before a race. I am not a pasta carbo load girl and usually go for a big salad with either fish or grilled chicken.

My next question is, does anyone use AccelGel and if so what flavors work well. (I am a HUGE GU chocolate disliker). I am interested in the protein containing gel to see if it makes a difference during the race after my failed Sport Beans incident over the weekend. I have always used GU or Clif Shots which DO work for me but with this protein revelation I am curious.

Also, this article recommends a protein containing sports drink such as Accelerade half bottle prerun and half bottle post-run. Does anyone do this??

Whew a long post. My conscious sedation must be wearing off....or not...

 

[Big Vic]

Hello everyone. I am new to the DIS Boards and while I was searching around I found the W.I.S.H. threads. I'm glad I am not the only one who loves doing the runs at Disney. Unfortunately I am 1,200 hundred miles away and getting down for all the runs is not possible...at least not if I want to continue to pay the mortgage. I couldn't really find a good place to introduce myself so I am doing it here. Hopefully I will get to interact more with you guys. I am trying to talk some of my non-running friends to join my in DL for the half over Labor Day weekend. If I can sell them on it I will be there to try and finally break 90 minutes in the half.

See you guys on the boards.

FireDancer -

You can either hang with us here, or here WISH Walking/Running Club , or both.

Don't let the "Club" part scare you. Go on over and introduce yourself. Lots of great information.

 

[Big Vic]

Lisa - Glad to hear you're ok. Sorry they found another polyp. Glad they were able to cauterize it.

I like the strawberry/kiwi accel gel the best.

Have you looked into whey or soy protein powders? I use Accelerade after my long runs. But I always add a scoop of vanilla whey protein powder (and creatine) to the mix. Makes orange flavored Accelerade taste like an Orange Julius.

I probably consume between 175 to 200 grams of protein per day, supplementing twice with protein powder.

 

[princessrunner]

Vic: Love the Orange Julius idea. This article suggested half a bottle of Accelerade before the run and the other half after a run. I guess I need to do some experimenting. Do you buy your AccelGel from runningwarehouse? I would love to just try 1 or 2 packets but no one around here sells it so I will have to buy in bulk. Is it as thick as the Powerbar gels? I have to say I am pretty picky about consistency. I think the HammerGels are the worst for me being really thick, then the Powerbar gels. I like the GU because it is not overly thick. I also have a coordination issue apparently getting the gel out when it is too thick. Stop laughing...

 

[Big Vic]

Vic: Love the Orange Julius idea. This article suggested half a bottle of Accelerade before the run and the other half after a run. I guess I need to do some experimenting. Do you buy your AccelGel from runningwarehouse? I would love to just try 1 or 2 packets but no one around here sells it so I will have to buy in bulk. Is it as thick as the Powerbar gels? I have to say I am pretty picky about consistency. I think the HammerGels are the worst for me being really thick, then the Powerbar gels. I like the GU because it is not overly thick. I also have a coordination issue apparently getting the gel out when it is too thick. Stop laughing...

I've never priced it at runningwarehouse. The GNC out at the base carries it. So I always pick some up when I'm out there. If you want, I an pick some up and mail them to you.

I feel the consistency is about the same a Gu.

The coordination issue brought some really weird visions into my head.

 

[laxdef69]

Wet, rainy cold...just like the next 3 days are forecast for Chicagoland....

Oh well...I crashed yesterday evening, and went to bed at 8:00 PM. Didn't get my 45 minute swim in, so I felt like a REAL loser.

Woke up at 4:20, ready to work out, so I got 8.4 miles in on the elliptical in 60 minutes. Planning on getting in a 25 minute swim today to make up for yesterday and get back on track.

I've been toying around with adding whey protein to my recovery shakes,too...I'll let ya'll know how it goes.

Have a great day meaners; thanks for helping keep me accountable!!!

Mike

P.S. Welcome Fire Dancer!

P.P.S Regarding Protein: Be careful not to take in too much...to much protein can put extra stress on your kidneys and liver. Personally, If I am going to stress my liver, it is generally in the form of amber liquid with "Glen" at the start of the name, but thats another story for another forum... Anyway to get to kilograms from pounds, divide your weight by 2.2. So for me, 214/2.2= 97.3 Kg. Taking 97.3*1.2= 116 gr protein and 97.3*1.4=136; so I should be taking in between 116-136 gr protein

Also, if people are lactose intolerant, you might want to consider Whey protein ISOLATE which has lower lactose than Whey protein CONCENTRATE...just in case...


P.P.P.S Lisa Glad to hear it went well!!!!

 

[jeanneg]

Lisa: glad that everything turned out alright. I guess finding the other polyp might be a blessing in disguise.....now you'll be forced to schedule regular screenings, which might be what your body needs. In any event, I'm happy it all turned out well and you're back in the pink.

I find all this talk about protein and gels very confusing. Basically, the only thing I take with me is usually one or two packs of sports beans and even those are hard for me to digest. I don't know about anybody else, but my fingers always swell to the size of sausages during any event. I've learned to open the bag ahead of time and just pour them in my pocket. It ends up being a horrible sticky mess, but that's what washing machines are for. Last year I took the first banana they offered and ate that but when I went to eat the second one around mile 20-something, I thought it was going to make me sick so I tossed it. They must have run out of the candy by the time I got there because i didn't see any.

 

[JustSmile]

Good Mornin' all. It's rainy here again.
Mike...I'll try turning my foot out on lunges and see what happens. Don't beat yourself up about going to bed early and missing your swim. Sometimes rest is the best exercise.
Connie...I know excactly the Suzanne Somers move you speak of. Hopefully, I'll look as graceful as she did.
FireDancer... we're glad you're here
Debra...my son received a Theraband as a gift for Christmas...I'll have to look through the exercise book and give it a try.
Lisa...I'll try the wide leg squats and yoga. I've been wanting to get back to Yoga, but haven't really looked for a new video. Debra recommended Rodney Yee, is there a video you like, or do you just do poses on your own?
Yay, for good news. Sad for another polyp, but sounds like you're doing great and that it went well. Take it easy. I started to read the RW article, but didn't finish. Wow, that sounds like a lot of protein.
Big Vic...Those dogs look well loved.

I took my little guy and headed to the River Trail yesterday. Part of the trail was flooded, so I headed halfway down (the long side) and then turned around and went back and did an extra small loop. The whole loop is 5 miles long and with the flooding (and no Garmin) I wasn't exactly sure of my distance. My time was 62:08 and I was feeling bummed out(the last time I did it in 59min). When my son got home, I told him about my time and he said, "Mom, with doing the long side 2x and finishing the extra loop, it was closer to 5.5 miles". That makes it around an 11:20mpm pace pushing a 33 pounder in a stroller. I was jazzed. I told DS14 of all the things I thought about when I was running---he replied, "You think way too much, just run mom!" Profound advice from a young man!
Did anyone else watch Primetime last night with Randy Pausch? What an amazing man. If you didn't see it, it's probably worth it to download his speech "The Last Lecture".
So I'll leave you with our family quote for the day:
"Motion becomes my mantra. Through it, I gradually divest myself of worry and ager, of fear and depression-and the reasons for them."
George Sheehan

 

[windwalker]

Good morning y'all.

Please share my high today. Today was as close to perfect as a day could be. To start off I woke to a warm pleasent morning, a break for half a day at least before more storms, that on the way, get here.

My weight was 169.2, first time I've seen the 160s in a year or so at least. The body fat is holding at 10% but I'll take it.

I went to the gym and warmed up for a mile on the treadmill, then went out for a 4 mile walk on the hills. This was the first walk I have timed since my injury layoff. (7 weeks ago I was limping badly with the achillies tendonitis).

I walked my four miles on the hills at a comfortablely brisk pace, not even close to the effort of race pace. My split for 5K was 37:09 and the total time was 48:53. I was very pleased with this pace, 12:13 per mile on long steep hills. The last 100m or so I even sprinted in.

I finished my workout with an hour of stretching and calistetics, then went home and mowed the last section of the yard with the push mower. Now for some lunch and time to get ready for work.

We have to leave very early for the hospital in the morning so I will not be on again till late afternoon tomorrow. I'll check in then and let y'all know how Erica did.

Have an awesome day everyone

Walking Panda

 

[ultramickeymouse]

Just a drive by but....

I use Clif Builder Bars for my Goofy Races. I have sample sized bars(which are 1/2 the size of the ones in stores). I eat one about every hr after the first couple of hrs of the marathon(ate 2 during the 1/2). Each has about 10gms of protein. They are cocoa covered and come in good flavors. They don't bother my stomach. I use to eat reg Clif Bars the years before but are harder to eat. I think the extra protein over each of the 3 days helped.

I don't eat a lot of protein in other parts of my diet.

 

[windwalker]

Just a drive by but....

I use Clif Builder Bars for my Goofy Races. I have sample sized bars(which are 1/2 the size of the ones in stores). I eat one about every hr after the first couple of hrs of the marathon(ate 2 during the 1/2). Each has about 10gms of protein. They are cocoa covered and come in good flavors. They don't bother my stomach. I use to eat reg Clif Bars the years before but are harder to eat. I think the extra protein over each of the 3 days helped.

I don't eat a lot of protein in other parts of my diet.

I think I'll have to do gels for a bit yet. I still can't bite off anything yet. I guess I could do cereal bars.

Hungry Panda

 

[laxdef69]

a 20 minute swim...now i don't feel like so much of a quitter.

Course, I have a swim lesson tonight, and then a 45 minute swim at 0500 tomorrow...

Hope you all had a great lean mean day!!!!

Mike