On Hiatus

via TriRig

What a race and pretty sure it's a go again next year, this time standard distance instead of sprint!

Head on over to usatriathlon.org for results.

Sorry to cut this short but here's a heads up for some of you who have been following my posts, I'm going to be taking a break from blogging to focus on other priorities. The page will still be up if you haven't caught up with old posts. I'll put up new stuff when I can (just not so much like now) and share via Facebook to save your time from revisiting and wondering when I'll ever post something new.

Happy early May!

Taper Day 5

A whole day off before the race leaves me feeling not as pumped on race day and just performance awkwardness with under stimulated legs. If I don't throw in something small to keep the muscles stimulated the day before, it just takes longer to settle into a pace during shorter races. I perform best when I get warmed up the day before. That's why I always choose to schedule complete rest the day before the last day of taper so I can use that last day feeling all refreshed and tap my legs awake with the efforts I plan on using tomorrow.

Today was, again, some quick bursts of race pace but at shorter bouts rather than a minute and a gear run through on the bike--just shifting around to make sure it runs smoothly.

5:00 WU spin
8:00 of gear shifting fun, throwing along some 15-20 sec bursts of race pace at high cadence
2:00 recovery spin and set to a favorable gear to start with for tomorrow

and transition into running for 10 mins including several 15-20 sec accelerations (or strides) at race pace with about 1-2 mins of jog recoveries. The point of this workout is to get a feel of race pace again comfortably without "muscling" it. Stay relaxed while getting the mind and body prepped for the hard effort tomorrow.

Cool down walk with a couple knee drives, hip circles and forward/backward swings.

Decided to not do burpees today. The last thing I want to feel is tensed up neck and shoulders the day before the race!

A total catch-up of 129 burpees coming up tomorrow evening. Lucky me.

Taper Day 4

Complete rest day today. I always have the second day before my race completely off. If my race's on Saturday, it's Thursday. If Sunday, then Friday. You'll see why I taper this way tomorrow.

Except this week's a tad different from all my taper weeks since I'm stuck on the Burpee Challenge. I didn't want to do extras last week or make it all up next week after my race which could've been favorable options to getting a well-rested week. Wanted to maintain my burpee fitness so did 63 burpees broken into 20, 20, 23 at a pace that doesn't leave me too winded. All done at 5am. The earlier, the better so I can have the whole day to back off in order to push hard when the big day comes.

6am Mobility & Flexibility
WU 300m row
Spine twists with PVC
Bent over twists
Wall squat (with elbow drag)
Squat hold & twist

Work through the following 2x:
2 min back foam roll
Band torso twist (with partner)
Side lying rotation with foam roller
Quad rotation (on all fours)
Child's pose rotation

Taper Day 3

via Jordan Weeks

Woke up at 3:15 am. I blame my cat, Max, for training my internal clock to get up way earlier than necessary. It used to be 5:00 am, then 4:45, 4:30, 4:00, 3:45 and now he demands his breakfast at 3:15 am. He knows I'm deaf so he has his ways of kicking me out of bed. Paws on my face, nasty cat snot on my face from his wet nose, licks my eye, walks across my neck constantly until I gag and choke and even sit on my face if I refuse to obey his orders.

Fortunately, he won't be around this week because I'm housesitting until next week and I was thrilled to have the whole pre-race week of slumber without him, hoping to sleep and drool like a baby but I guess my inner clock wouldn't allow it. Bummer!

I'm not feeling sore at all so that's a good sign. Let me repeat, no more strength training this week.

5:30am swim (sprint)

WU: 200 swim, 100 kick, 200 pull, 100 drill/swim

Main set:
100m time trial (hard), 100 easy
50m hard, 50 easy
25m hard, 25 easy

Repeat same warm up: 200s, 100k, 200p, 100d/s

4x50, 1&3 hard, 2&4 easy
6x25, 1&3&5 hard, 2&4&6 easy

100s, 100k, 100p, 100d/s

4x75, 25m hard, 50m easy

CD: 100-200m

_________________________

10am cycle (interval)
Work on short bursts of race pace. Just like Monday's run--another last chance "taste" of speed and efficiency into the legs that you plan to use in the race as well as finding the right gears for uphill, downhill and flat riding. Recoveries are very, very easy with no effort at all.

WU 20:00
Main: 8x2:00, 1:00 hard-1:00 cruise, 2:00 recovery spin
CD: 5:00-10:00

and.... 62 burpees. Broke it down to 30 then 32. Nice easy steady pace all throughout both sets.

Taper Day 2

I was a very good girl yesterday. Originally, the plan was to do Crossfit yesterday at 5am, Kettlebells at 7am today and Crossfit again tomorrow (Wed) and that's it for the week. Had to think twice and snap out of that temptation. The more I stress my body during race week, the more I see the race as just another time trial or part of my training to prepare for the next upcoming races. Bad habit.

Now the plan is to do just one strength session this week. The earlier in the week, the better for me so I can recuperate from any soreness.

Experts usually recommend cutting back on strength sessions during the week of your race or two weeks before depending on intensity of training, duration of the race and other factors. For me, at least 3 days of recovery is fairly enough to get back on track for a sprint. It would've or might have been better if I skip strength sessions for a week altogether but nah, not for a small race like this. I'm stubborn like that. But an Olympic distance or a full marathon, I'd take my recovery more seriously!

via Urban Fitness

6am Mobility + Flexibility
Worked on spinal mobility. Went something like this:

• Spinal warm up twists with PVC
• Foam roll upper back with arms crossed across chest
• Spinal extension and lateral flexion with medicine ball
• LAX ball back massage starting from the bottom of your back up to the neck
• Child's pose hold for about two mins

7am Kettlebells
Complete Circuit Style (1 min rest between sets)

• Strict Press R+L 3x5
• Lunges R+L 3x5
• DBL KB Batwings 3x15sec
• Renegade Plank 3x30sec

Conditioning (10:00 AMRAP--as many reps as possible)

• 10 Russian Swings (40lb)
• 5 BW Squats
• 3 Burpees

Plus, extra 7 burpees to get to 61 for the 100 Day Burpee Challenge.

Classes were held at GTX. Go check it out! 

Taper Day 1

via A Costa Rican

5 days until the Duathlon National Championships in Oro Valley. As much as I'm tempted to continue my usual training schedule, I'm going to start directing this blog to this week's taper as a reminder to take it easy.

I always ensure my training regimen includes a week recovery every three weeks (focusing mostly on endurance and speed) to avoid overtraining and guarantee a rejuvenated body and mind for another 3-week cycle of hard training. Tapering, on the other hand, is slightly different from recovery weeks. The length of taper depends on how fast you recover and the duration of your actual race. If it's a full marathon, most training programs strongly recommended two weeks average worth of taper or possibly more especially for older athletes who find that 2+ week taper is ideal for optimal performance due to age-related decline in speed of recovery.

This Saturday's race is only a sprint so I'm expecting about an hour finish or maybe less. Since the course is shorter than standard distance, I've decided to taper just for this week.

I personally hate tapering. My body's acclimated to waking up early in the mornings and I'm already out of the door without thinking. Tapering gets me terribly restless with all the pent-up energy I normally expend in training. I don't like to rest but I often have to remind myself to cut back gradually, by volume and intensity, especially during this week.

For my restlessness' sake, blogging will help with the reminder and keep me motivated (well, just a little) to rest. I won't be putting anything crazy that could backfire the recovery process and I know there are others reading this. You might find whatever I write this week boring or not as useful, I apologize for that but just for this week, I'm going to write down my progress as a personal note for myself so I can look back and gauge how recovered I feel by week's end and for the race.

Just because it works for me doesn't mean it should work for you. Experiment and create a taper schedule that works for your current fitness level and individual needs. Use training programs as a guide but you know your body better so don't be afraid to make slight adjustments if you need to!

Ok so, it's Monday. Taper day one. Here goes.

5:30 am swim (aerobic)
WU: 200 swim, 200 kick, 200 pull

Main set:
3x400m, #1-2 moderate, #3 hard
3x200m, same pacing as above

Pull:
2x(400 lungbuster, 200 hard)

CD: 100-200m

11:00 am interval run
WU: 10:00 at easy pace
Main: 8x1:00 at slightly below race pace, 2:00 recovery jog
CD: 10:00 at easy pace

Basically, this workout is just to maintain the speed built during previous training. Short bursts with high cadence and strong form within those minutes with longer recoveries. You don't want to feel pooped by the end of the workout--the goal is to finish still feeling strong like you can run another mile more!

Also, note the 11am session. I'm choosing to run at the hottest time of the day to get myself comfortable, once again, in the heat because the sprint race is at noon. Shoot me.

Snowmageddon Bruises

via DCPhotoTour

Cruising through Facebook news feed got me to a link by Active.com: "Embarrassing Running Problems"

I don't recall any embarrassing running "problems." I've had problems, but they were never an embarrassing issue. But there was a moment I'll never forget.

During Washington DC's all-time record high Snowmageddon in February 2010, the roads, sidewalks, cars, buildings and everything else was completely buried in snow and ice. It was a huge gleaming dump and running was the last thing on my mind.

Growing up in Arizona, I had no idea how to run in such inclement weather like this. I had planned to wait until the all the snow melts but as days went by, I went crazy. Frustrated depression came with an intensified craving to give what my body and mind needs. For every avid runner, it's a horror to be stuck in the house not being able to do what has long been part of our daily morning routine like brushing our teeth.

One day, my roommates and I went to run errands. The city was completely dead, with no one out there except for a couple runners. It left me wondering how they could glide so effortlessly in the snow. They made it look so easy, so piece-of-cake and I thought..... "really?"

I put on my big girl panties and went the next morning. A four mile run turned out to take an hour to complete along with some slips and near falls.

The worst part? While making a turn around the White House, there was this guard standing in front of the gate and I guess I didn't want to look stupid with a panicked face, my frenzied eyes on the watch for ice and glued to the ground with a jog that looked more like a tip-toed, brisk walk on a full bladder. I wanted to make an impression and decided to change my form to how I normally run so he'll assume I'm from the area and have been running in this no-biggie kind of weather for years. Bad idea.

Doing my best imitation of DC runners in the snow was an epic fail. I slipped and landed on my left hip right in front of the guard. He came to offer a hand to help me up but I insisted I didn't need any help. I was in so much pain and tried to cover it up by getting up and quickly getting back into the grind to shake it off like it was, again, no big deal.

Bad idea #2. Before landing one foot in the front of the other, BAM. I slipped again on my butt and my face got hot. Instead of pain, I felt blood rushing to my face with the rest of my body numb from the cold. It was beyond embarrassing. I wanted to hide and this time, I had to take his hand to save myself from more humiliation. This all happened 2-3 feet away from where he was standing. Why, God why. Why there and not anywhere else?

I got hideous bruises with one the size of a tennis ball the next morning, my hips sore and achy but at least, I know I'll never face him again. I don't regret the run at all. It's nice to say one day: "Yeah, been there. Done that," so that next time, you'll be sure not to do anything stupid.

Lesson learned.

Fail Better

via Help

This is so true. We've had sh*tty days, uphill battles, obstacles, setbacks and failures that threaten progress towards our goals but we must remember that it is failure that teaches and allows us to reevaluate what went wrong so we can prevent it from happening next time. It got me to the level I am at now in training yet I'm always striving to be better than I was yesterday. To continue seeing improvements, big or small, be open to failures that's bound to happen. If you aren't, then you won't be making any progress!  

Seriously, you're going to bore yourself if you haven't experienced failure.

Embrace failure. 

Fail and fail better so you surprise yourself with a greater triumph. 

It's Not Swag, Just Stiff Legs

via Triathlete Europe

Whenever my coach prescribes us a kick set, I always felt so slow with my stiff-as-a-rock legs in the water no matter how much I warm up or try to stay loose before jumping in. I prefer to keep it that way for running. Sadly, it's not so much desirable for swimming. I have my lucky days when I feel like Nemo and able to set my legs into a good kicking rhythm and bad days when I just feel like a turtle.

I can't remember where but there was this great article highlighting the differences between a swimmer and a runner and how a body, after years of running, respond to new sports like swimming and cycling. Athletes who have been running for years as their primary sport tend to develop tight calves and stiff ankles. Nothing bad about having stiff ankles if you're a runner. Having strong, thick ligaments and tendons, entirely built from ramping up mileage, around your ankles protects you from potential injuries like an inversion sprain while going off road!

The bad side of having stiff ankles is if you're also incorporating swimming in your training, kicking feels laborious and less fluid due to lack of lower body mobility. Kick mobility in the water suffer with stiff ankles. Flutter kicking is much more easier to master if you're able to move your ankles in a greater range of motion with your toes pointed out. I don't have this advantage at the moment.

After attending Mobility and Flexibility at GTX, it has come to my realization that my ankles were barely able to move and hold itself into an inverted and everted position. It didn't feel right to put them in a way that feels like it's going to snap after merely moving them a few millimeters to the right and left. Yes, that bad.

Here's a more recent article, comparing the differences between swimmers and triathletes. Plus, a couple kick drills worth trying out since I've been doing it the traditional way. So boring and makes me dread my "runner" ankles but LOVE them for the protection and strength it gives me in running.

If this sounds like you, mix up your kick sets so you have something new and challenging to focus on instead of thinking, "Omigosh when is this going to end?"

Newspaper Toes

Got this inspiration from here. Easy to do!

Didn't have white polish so went with a baby pink (Sally Hansen SALON Nail Lacquer). Press and hold the paper on nails for 15-20 seconds to make sure it comes off well and clearly!

Before

After

Unless You're a Camel

via EcoFriend

Got some good amount of reading done yesterday.

I'm bringing nerdy back. Need to get this out of my head. Thought this one was fascinating:

The temperature of the ingested fluid you drink influences the speed at which it leaves the stomach (known as gastric emptying). The colder it is, the faster it leaves the stomach. The warmer, the slower.

If you have ever felt like warm (or room temperature perhaps?) liquids leave you feeling bloated with all the water sloshing around in your tummy like a damn ocean, you might want to try to keep your drink colder next time and/or stick to conservative drinking during a workout.

I don't think most of us like training on a tummy that feels like a water balloon. It just gets uncomfortable. But you are your own judge. Experiment and figure out what works better for you. Either that or you might not notice any difference. For me, it's cold all the way. Of course, it's more palatable. Who would want to drink warm water anyways?

The only time I can and like taking in warm liquids is before a cold morning run. A cup of hot tea (it has to be really, really hot) scorches and cleans out my throat and lungs. Before you give me a funny look, I swear it helps me breathe better. I do feel water sloshing around in my tummy as opposed to drinking a cold drink but it doesn't bother me only if the long runs are done on low intensity!

It has also been mentioned that higher workout intensities makes the gastric emptying rate much more slower. If you have ever wondered why you suddenly start feeling like crap with some gastrointestinal discomfort at a intensity of 90% VO2max, you have your answer.

Prepare wisely when it comes to not only timing solid food consumption prior to a workout but also fluid ingestion. Keep the anticipated training intensity in mind as well!


References
Noakes, Tim. Lore of Running. Cape Town: Oxford University Press Southern Africa, 2003.

Size of the Fight

via Muffin Top-Less

One of my favorite training quotes. I see it as two important things:

1) As training and race day motivation. Just because they look like they're in a better shape doesn't mean they must be faster than you. Or stronger. Or whatever-er. It's not always true so don't let other's physique intimidate or belittle you. It doesn't determine who crosses the finish line first.

When I was on the cross country team, a teammate secretly made a caustic comment on another team runner's physique during the warm up before the starting gun. She had more "meat" than us and guess what? She beat us to the finish line. I kid you not. What a woman.... with the most guts and that's rather more impressive.

2) As a healthy body image message. Often, clients who are just getting into the fitness world start comparing themselves with one another and make someone else's physique their goal. Let's be real. We have to be flexible with what our bodies can give us because we come in all sizes and shapes, genetically speaking. We can't transform our genes but we can up play what we were born with. Like, for crying out loud, we can't give you Jessica Biel's legs but we can help you accentuate YOUR legs.

Let's put our perspective of fitness in a better way. I mean it's possible to look fabulously and amazingly skinny and fit on the outside while on the inside you're just a train wreck. Come on, I don't call that fit. That's skinny fat. Fitness isn't just how you look but most importantly, it's how fit, mentally driven and well-nourished you are on the inside. Can't beat the feeling that's sure to last!

Peanut Butter Chickpea Bars

Mmm! I think those are pretty darn good. I wouldn't call them The Good Cookie though. It's not as sweet as a cookie would taste so let's just call them Peanut Butter Chickpea Bars. Now that sounds healthier and it is!

"Mildy sweet" as the blog states. I would agree. I'm picky when it comes to the amount of sweetness in "health" bars but the sweetness in this recipe suits me just right as a pre-workout fuel or mid-afternoon snack.

With the addition of chickpeas, those bars has loads of fiber which means..... yeah, you know. Plus, lots of protein, making it a good post-workout fuel choice to boost recovery.

I prefer snacks that are easily digestible and low in protein to prepare me for a workout so I got a little nervous about also trying them out before a workout. Too much protein gives me an upset stomach because it requires more energy to digest but not with these bars, surprisingly.

I didn't have ground flax seed in hand so I substituted it for an extra 1/4 c of wheat germ. Still good.

Used Ghirardelli 60% Cacao Bittersweet Chocolate Chips. Would've went higher with the cacao content but the bag was sitting in the back of the pantry with the last 2 ounces left in the bag. Whew. But anyway, the higher the cacao content, the better for you. Aim for 60% or more!

Give them a try.

Priceless

Via Urban Velo

This is great. I'm profoundly deaf and can't be distracted by drivers like that. Pretty sure I might have gotten yelled at without knowing. At least I have one less thing to worry about but if it's my lucky day and I spot a driver yelling at me, I choose creative retribution: Simply shrug, point at my ears and mouth the words: "I'm deaf. Turn it up (pointing finger up in the air). I can't hear you."

Waving's good. I think I'll also blow a kiss.

Another Blog Favorite

I've been keeping up with MobilityWOD blog for a few weeks now. Heard about it from a friend of my mom's who's also a volleyball coach. I can't believe I haven't heard of it until now.

Great blog to keep up with--it helps to understand your body better and how to develop and maintain it in an optimal condition and is especially helpful for athletes who do intense training day after day. This guy includes various factors and issues that harm performance and health, how to prevent it and maximize it through technique, positioning, good mechanics and more while "babying" your health at rest so you stay injury-free, fresh and able to keep up with your training regimen.

A mix of good information, humor, sarcasm, and short stories that's sure to leave you smiling, feeling confident and knowledgable in time for your next sesh!

Keep Calm and Swim On

A year ago today was my first outdoor triathlon in South Beach. It doesn't seem like too long ago and I'm totally reminiscing the experience right now after seeing new race photos posted for this year's race on Facebook's news feed.

I had some bad luck during the race, but hey, who doesn't?! First, someone grabbed my ankle and pulled me back during the swim and before the person tried to have a second go for it, I kicked back. Hard. Second, somebody had stolen my gel packs I had taped on my bike in the transition area and I was left with no fuel but water and a sagging energy for the next 24 miles on the bike. Third, the 10k run didn't go well as I was having tummy and headache issues. The heat were taking a toll on me and I was feeling just nauseous. I wanted to quit.

But still a memorable experience and I don't regret it at all. I had planned on doing this race again as a reunion with my old roommates this year but that didn't happen when I moved out of DC. Last year's race didn't leave me satisfied and I'm dying for a second chance at it, this time with better preparation!

Just one word of advice--be a good sport. Respect others. Don't steal. If it's not yours, leave it alone. Treat others the way you want to be treated.

Accidentally hitting or kicking someone in the face or elsewhere or getting whacked yourself during the swim is totally normal--it's inevitable and we have to understand they aren't doing it on purpose but grabbing someone by the ankle and stealing is totally, well pardon the language, but f*cked up. With swimming in the open water as my biggest fear and least favorite discipline, I wanted so badly to take out the swimmer who gave me a near heart attack but it would make the both of us look bad. It's not worth it. Kick hard if you have to defend yourself! Otherwise, keep calm, swim on and save all your anger energy for the race itself! Nobody is worth your anger but the race.

A few of my favorite last year's photos:

Minutes before the swim start at daybreak. Gorgeous.

Pre-race photo with my two roommates on left and friend (right).

Trying to shake off some pre-race anxiety!

Inner Child

Went all the way out just for food coloring. I'm ready for tomorrow.

Here's a preview of what I'll be doing. I haven't dyed eggs in..... years. I miss being a kid sometimes so doing things like these brings back happy memories. I haven't let go of my inner child and I don't think I ever would.

Anyways, these are super cool!

Marbleized Easter Eggs

Nature-Inspired Stenciled Eggs

Eggs are a great source of all the good stuff your body needs--protein, folic acid, iron, other nutrients, good fat (eat, don't omit, the yolk for your and HDL-cholesterol's sake!), vitamins and I could go on and on. It's cheap with so many ways to whip them up into various dishes.

When I'm running low on food to cook for dinner, I almost always have eggs to the rescue, just sitting there in the fridge. I'd make a sunny-side up egg sandwich with english muffin or some rustic bread along with rosemary ham, swiss, spinach and tomatoes, compressed to let the yolk ooze all over (my speciality) or wrap them scrabbled with veggies into corn tortillas along with feta. So yummy. You can't go wrong with breakfast for dinner!

So stack up on eggs and hard boil them in advance for the big day tomorrow. It's going to be eye-pleasing and appetizing to be greeted with such beautiful colors before you crack them open. Perfect for breakfast in a flash especially when you're too lazy to cook in the mornings or as a snack with some fruit!

Cool Point

In-ter-es-ting.... allow me to introduce the Cool Point device, above.

This new innovation claims that it improves athletic performance by reducing accumulated heat our body produces during training.

But in racing, isn't this cheating? I think so!

Although it's amazing that someone took the effort to machinate something creative like this, I'm still not quite convinced. We don't know if it actually keeps your core temperature down, physiologically speaking. The study regarding the product may be flawed in some way. You know you have the thing in your hand and automatically you're thinking positive thoughts like you're on the top of the world because you expect it to do the job. This creates some bias.

One more thing we should take into account--do long-term use of this product provide long-term benefits in your training different from going without? It's probably no different compared to working out without it. It's not uncommon for your fitness to hit a plateau and it has to happen with this device as well. The body may become accustomed or "immune" to the cooling sensation and suddenly, the "feeling" isn't the same as those first few weeks or days of wearing it in training. 12-weeks isn't quite enough to prove the value of this product in the long-term. Just saying.

On the good side, if you want to see rapid improvements in performance within the first couple months, this may be the real deal.

Or for a confidence boost, save it for race days only!

Still an interesting innovation. Going to stay tuned for more new studies to come out in the near future!

Free Your Body

(Photo via Running Times)

I couldn't agree more with this.

"Train movements, not muscles"--If you're an experienced exerciser, stay away from machines. You don't need them. I personally hate machines but I understand they're a lifesaver for beginners or for people who undergo rehabilitation. It helps gain confidence for beginners as they learn to connect the movements that work certain body parts along with written instructions, and sometimes muscle anatomy, on the equipment itself. After a while, let them go and head for the free weights. Let your body free so you can work on movements that target muscles at all angles, not just one or two which is what those boring robotic machines does for us. Don't be boring. Get out.

"Don't just lift. Coordinate"--coordinate, coordinate, coordinate! Get all parts of your body moving at once so every part can work with the other efficiently and in harmony. If you're doing an arm workout, throw in a leg workout as well (military DB press + single leg lunges). The bonus: your core gets stronger when all parts are working simultaneously!

"If you don't run lying down, then why do ab work with your body positioned that way?"--Yes, why? It's OK to do this every once in a while but to get the most benefit, strength or coordination moves that imitate repetitive movements in racing (or any other sport) should be emphasized. Become stronger and less prone to fatigue by stimulating those race-specific muscles!

Let's say you want to work on your running speed, more specifically, the push off phase (see #1 in photo above). This is the action that drives you forward. Calf raises is one thing you could do; however, instead of standing in an upright position, the best imitation would be placing your hands on a wall to bring yourself in a slight forward lean position from the ankles. This is technically how the body should be positioned when you run. Do the calf raises in that position. Work on power by adding in a knee drive with one leg so the other can, alone, work on the push-off phase. Switch legs and repeat.

Weight Loss Anomalies

(via HealthCommunities)

Okay I swear I wasn't looking up weight loss resources. I'm not even attempting to lose some pounds but this came out on the Facebook news feed this morning. I had to laugh.

Seriously? Please don't do this....

I can't imagine missing out on great flavors. I love food. The most important thing is not to only enjoy it but develop a healthy relationship with it. By clipping your nose? Come on. Food doesn't cause you to gain weight. It's the choices you make. The only thing that should be blamed is you. So respect your body, practice portion control and learn to appreciate the fresh flavors in healthy food!

While it may not look like much on your plate, it might be all you really need for the next couple hours until your next meal. Remember, it's not your last meal. So eat as if there will be a next one, not as if it's your last meal. Train your body to take in reasonable amounts. If you're trying to lose weight, you might feel like your tummy's still empty after half a sandwich and a cup of soup--that's because your body hasn't gotten used to reduced intake. It remembers how much you used to take in. So give it time and soon your body will start to accept your new eating strategy.

And seriously?

Your insulin levels is going to be spiking up like a five year old on black coffee doused with bottles of 5-hour ENERGY. When there is too much insulin in your blood, your fat cells won't release fat to be used as fuel. Instead, it'll hibernate wherever it pleases. You don't want this. Note that the article says it "helps to curb cravings," not eliminate. Despite reduced cravings, starting the day with a chocolate cake is one of the worst things you can do to your body. It won't run long enough on fast-digesting simple sugars. Don't treat it like trash. Your body is worth more than that so ALWAYS start your day with a balanced breakfast so everything stays active and balanced inside. Yes, you are what you eat. And go ahead, have a small piece of that cake later in the day!

Rice Almond Bars

(Photo via Homesick Texan)

Back in the days when we first moved to Tucson, we'd make frequent trips to Los Betos whenever we were in the mood for some good fast Mexican food. So bad, I know but I was always looking forward to a favorite traditional beverage--the Horchata. So. Darn. Good.

I haven't had it in forever and out of the blue, I was beginning to crave it recently. Instead of heading to a fast food restaurant for the sugar-spiked drink, I decided to do it the homemade way so I can adjust the amount of sugar I want in it.

If you ever make homemade Horchata, the recipe would tell you to discard the strained rice-almond sediment. I couldn't get myself to throw it away. No way. The rice and almond combination provides for a good balance of carbohydrate, protein and fat--ideal for fueling your metabolic needs. The cinnamon-almond aroma was amazing and it would be a shame to let something amazing go to waste. I knew it had to taste well in some form of snack bar.

I searched everywhere online for a recipe that would use up the rice-almond leftovers and came down to no luck. It was time to improvise.

Rice Almond Bars

• 1 1/2 cup rice-almond leftover (from Almond Horchata recipe)
• 3/4 cup Mejool dates, coarsely chopped
• 2 tbsp coconut oil, melted
• 1/4 cup agave nectar or honey
• 1/2 tsp ground cinnamon
• 1/8 tsp salt
• 1/4 cup old fashioned oats
• 1/2 cup sliced almonds
• 1/2 cup raisins (optional)
• 1/2 cup shredded coconut

1.  Preheat oven to 350 degrees and grease a 9x6 baking dish.
2. Wrap dates in a wet paper towel, place in a small microwave-able bowl and heat until softened.
3. In a food processor, add rice-almond, dates and oil. Blend until well combined.
4. Add agave or honey, cinnamon and salt. Blend.
5. Remove from food processor and stir in oats, almonds, raisins and shredded coconut.
6. Dump the mixture into the prepared pan and press down firmly so it sticks together.
7. Bake for 15-20 minutes until edges are golden brown.
8. Cool for 20-25 minutes then cut into bars.

Interesting taste. Just like Horchata condensed into solid form bars! The recipe might need some tweaking since this is the first time I've came up with something like this. I didn't add raisins but I think it would taste better with it along with some cashews (unprocessed) to balance out the coconut flavor and make it slightly crunchy. Make in advance, individually cling wrap them so it sticks together and store in the fridge for easy grab-and-go convenience.

(via Vittles and Bits)

The Almond Horchata recipe was yummy but for me, I prefer it semi-sweet. I'll be adapting the recipe next time--substitute brown sugar for agave along with an extra cup of water. Or maybe just coconut water!

5k-30k-5k Time Trial

Did a 5k-30k-5k run-bike-run time trial yesterday, beginning at Esperero Canyon parking lot (which is the first left right after Sabino Canyon recreational area). It's best to do it on a Saturday or Sunday morning because the lot is always empty with just a car or two and you have the whole room to yourself for your transitions. Well, not like you need the whole space but it's always nice to have nothing in your way!

This is a good route incase you'd like to follow this for your next brick workout. It's safe and away from traffic. I love riding on Sunrise--nice smooth road with rolling hills and a super roomy bike lane!

The 5k run route is mapped out for your visual convenience.

5k Run Route

• South on Sabino Canyon Rd
• Right on Winddriver Dr, which turns into Ventana Vista (here, you'll come to a slight uphill run)
• Left onto Sunrise
• Turn back at Chieftan Trail, running on Sunrise eastward towards Sabino Canyon Rd
• Left on Sabino Canyon Rd and back to the lot on your left

30k Bike Route (out and back course)

• From Esperero Canyon, turn right onto Sabino Canyon Rd
• Right onto Sunrise which turns into E Skyline Dr
• Turn around at N 1st Ave and back to starting point

Repeat 5k run route in reverse.

The Only Thing

Aerodynamics

(via Savvy Selections)

Remember my previous post about making training as the "worst possible scenario" or in other words, more challenging so when it comes to race day, it feels a bit easier?

Just came across an interesting piece of detailed information from the Lore of Running book that reminds me of the method I'm taking in training. Aerodynamics. Yes, it affects running performance by a couple mere percent. If you're not a competitive athlete, it's probably some useless junk. Still going to throw this fact out for those of you who are serious about getting personal bests.

These are the factors that increases aerodynamic drag (increases your race time) by percentage:

• Shoes with exposed laces (0.5%)
• Hair on limbs (0.6%)
• Long socks (0.9%)
• Short hair (4%)
• Loosely fitting clothing (4.2%) 
• Long hair (6.3%)

(Noakes, 58)

Ladies, I'm not saying to go bald. I don't have the guts to do it either. Instead of a ponytail, it might just help a bit to put it in a tight bun. Think aerodynamic. Hair all slicked back. Push fluid bottles right behind you, not on sides of your hips or in front of you. Take off anything you have on your wrist except for a watch if you must. 

It might not do much but it wouldn't hurt to get elastic laces like Yankz! The bonus is that you wouldn't even have to worry about your shoelaces unraveling at inconvenient times. The last thing you want is to bend over for this, get tripped over and knocked out by another runner behind you. I've been there and no, I wasn't the runner bending over. 

To shave or not to shave? My swim coach would scold me for shaving my legs if it wasn't for a race. "Where is the hair on your legs and armpit?!" is what I would get. If it's not a triathlon or aquathlon, you're fine. It shouldn't hurt. Otherwise, if it'll make you "feel" fast in running, go ahead. 

Just think that those little things could add up to about 16.5% of your race result! This is why I try to wear something that creates a little drag in training. Usually a t-shirt on my runs or rides. Let my hair loose. Move fluid bottles on the sides of my hips. Wear thick rubber bracelets like this one especially for swimming. Again, the difference might not be grand but I do it anyways, mostly for a psychological boost on race day!

References
Noakes, Tim. Lore of Running. Cape Town: Oxford University Press Southern Africa, 2003.

Like Greased Lightning

(via EverymanTRI)

If you're a triathlete or a duathlete, dedicating a whole session, at least, to transition run throughs in your training is extremely...... no, not important. Come on, we know the answer to this, right? Unfortunately, many of us neglect this and spend the majority of our training on the three disciplines. Transitions may seem so simple but once you experience it, it's not as simple as you think it is. You'll have to develop a constant step-by-step plan outlined in your head to save thinking time. Not only you'll shave seconds off your time, you'll also save yourself from embarrassing moments!

With a duathlon coming up in a month, yesterday was the second time I practiced my run-bike-run transition. Best way is to practice it as many times as you see fit or until confidence and efficiency is achieved.

Two weeks ago, I did the same workout and during the second round, I nearly fell off my bike. If you're not quick enough to flip your cycle shoes, still attached to the pedals, upright to get your feet in while the bike's rolling, you hit that scary bump when the shoe goes under and panic like you're about to die.

Thankfully, I quickly bounced off my seat catch my balance. I was quick enough..... so I blame the shoes and the rubber band that broke during my first round. I've never experienced a fall during a race or transition workout (knock on wood), but I'm sure it'll happen someday. I'm ready.

There are many ways to achieve entering and exiting transition zones quickly and efficiently. Triathletes and duathletes have their ways. I have a way that works for me, incase you're curious what I do and how I go through the steps in my head that soon becomes a 'muscle memory':

T1 Run-Bike

• Take running shoes off using the feet only (elastic laces is strongly recommended and I'm pretty sure you should know this already if you're in training) and the hands for buckling the helmet straps. You have four limbs so multi-task!
• Run your bike out to an "imaginary" mount/dismount line. Make up a specific venue and really practice it because the rules are strict when it comes to getting on and off your bike at a specific spot. Pick a pole or mark the area with a rock.
• If you've never heard of the rubber band method of mounting, this video will show you how to prevent your bike shoes from spinning around the pedal. (This is how I almost fell off my bike. The rubber band may break during transition practice but it shouldn't be something to worry about because you only mount your bike once during the race! And you want it to break.)
• Get on the bike and place both feet on top of the bike shoes and pedal until you get to a strong pace THEN put your feet in the shoes. For shorter races like a sprint, I prefer to leave the straps undone so that way when I finish, all I need to do is slide my feet out of the shoes. It saves the strapping and unstrapping work but don't forget that when you need to stop, don't unclip. You'll either be unable to unclip or have a harder time to clip them back in with a loose shoe. Keep this in mind. Use your index finger to hold the shoe and slide out one foot. (Again and of course, always experiment with what works for you.)

T2 Bike-Run

• Upon approaching the mount line, lower the gear and get the legs spinning at a high cadence, low resistance. This helps flush out the numbness in your legs and get the blood flowing in time for your run.
• Take feet out and rest them on top of the shoes, keep pedaling. 
• When getting off, keep the bike rolling and swing one leg back around the seat behind the other leg that's resting on the pedal. Use the swinging leg to catch your step onto the ground to begin running. Hard to explain but this is what I'm talking about. (Fast forward to 2:40)
• After racking the bike, put forefeet first into the shoes, unbuckle the helmet and while using your hands to slide your heels into the shoes, flip your head over to let the helmet fall off. GO. Chop-chop! 
• Take small quick strides and focus on breathing during the first few minutes. Shoulders down, relax your jaws and grip. Focus on staying loose and relaxed. This will get you faster gradually as the heaviness in your legs subsides. Be patient and trust me, you do not want to muscle it or take bigger strides at this point. Shorter strides will flush out the numbness faster. Just think of how you dissolve something in a shake bottle--the lumps dissolves quickly with a good quick shake. This is the same with your legs. 

Those strategies are pretty much mentioned often in other triathlon resources. Still thought I'd share some especially with the rubberbands, multi-tasking and not strapping the bike shoes!

Pain As Fuel

(Via Groff's Girl)

Remember what gave you strength. 

Junk to Gear

(Via Weight Training)

Whether you're a homebody or are considering starting a fitness business on a budget, this website shows you how to make your own strength training gear! From medicine balls, adjustable kettlebells, to weighted vest, prowler to bench press and squat stand, this website pretty much has it all. Plus, let's not forget some of the oddest, rarely used equipment...

Lots of creative ideas that run the gamut from "sa-weet!" to "umm" but good enough to make an impression and consider a trip to Ace Hardware, Lowes or Home Depot. You might even find some of these junk lying around the house!

Along with homemade equipment, you'll also find unconventional workout methods like...... working out with a dumpster. Go on. Dive in and get in shape. I dare you.

A Cup of Pinterest

Nothing beats a Sunday morning Pinterest date under the influence of caffeine. I love starting the day with a bloody strong coffee, sometimes with almond milk, after breakfast and a laptop by my side.

Whoever created Pinterest is a damned genius. I was all over it like white on rice this morning. It's all the coffee. I'm tired now so I thought I'd share some of the pins that caught my attention.

Stools dipped in paint.
Cute and simple. 

Color coordinated books.
One way to organize. I also do this in my closet! 

Stopping by Woods on a Snowy Evening by Robert Frost.
Via From GG With Love.
Love the poem and the tat. 

Oh Washington, D.C. How much I miss you.
Cherry Blossoms are blooming at this time
 of the season! 

Lemon Quinoa Cilantro Chickpea Salad.
Made this today!
The smell was amazingly invigorating!

Great for making in advance if you're always in a hurry:
Coconut Green Smoothie Cups
Yay for coconut water! 

No words needed. Can be read on many different levels.
Today, that's you, Pinterest.   

That's all Folks. More writing and less pictures later..... Just mentally stale to type up an actual blog! Have a good relaxing Sunday!

It Ain't Cheating... It's Called Strategy

(Photo via Comfortable Home Life)

It's been a month withdrawal from the light of my morning meal and sometimes night snack--peanut butter. I don't think about it much, it's how I get through it but of course, the obsession and urge to have a dose of the luxury ingredient creeps across my mind occasionally.

I end up noshing on a handful of nuts in an attempt to alleviate my craving and drift off into a daydream of the day I'll finally reunite with man's best creation only to pause and find out that I've already eaten a heaping cup of nuts to make up for what's missing in my system. Apparently, my tummy didn't want to make new friends.

The other day, I was munching on a banana and realized that the lonely flavor was lacking you-know-what. I reached out for Nutella because the texture was just as close to the consistency of natural peanut butter. It was surprisingly good but too overwhelmingly sweet for me. Raw nuts and Nutella failed me to Cloud 9.

I decided to cheat.... just a little. My creation?

Coconut Cashew Butter

• 2 cups raw cashews
• 3 tablespoons honey (I didn't exactly measure this. Just drizzle away!)
• 1/2 tsp sea salt
• 3-4 tbsp coconut oil, melted
• 1 tbsp tahini 
• 1 fresh vanilla bean or 1/2 tsp vanilla extract 
• 1/4 cup shredded coconut

1. Preheat oven to 325 degrees.

2. Line a cookie sheet pan with parchment paper.

3. Spread cashews on the pan and drizzle all over with honey. 

4. Put in oven and roast until golden, about 12-15 mins. Keep an eye on it as it cooks pretty fast. The last thing you want is burnt cashew butter!

5. Cool for a min or two then quickly scrape it into a food processor and process until it gets grainy in texture. 

6. Add sea salt, coconut oil, tahini, vanilla, and shredded coconut. Process again until it gets to your desired level of smoothness. Add more oil if it's still too dry.

You want to keep it a bit on the runny side because it firms up and becomes creamy after you store it for a couple hours. I prefer it a bit chunky so I leave out the shredded coconut and stir it in later after everything's blended.

This is just about Cloud 8.... just a step closer to heaven! 

Cut Like a Pro

(Photo via Smitten Kitchen)

I always thought cutting (and eating) a mango was a tedious task. The juice gets everywhere and it's almost impossible to master it without getting your hands dirty and sticky. With the flesh so stubbornly attached to the seed and peel, I can't say how many times I've nearly and accidentally cut myself doing this job.

I'd save time and myself by cutting as little as possible and dig in like an animal--scrape the flesh off the seed and peel with my teeth. Then the most annoying feeling is when it gets stuck in between your teeth and you spend the next hour desperately trying to get it out.

If you have ever wondered how on earth to cut such a complicating fruit, check out this video.

Interesting..... I never thought of doing it this way!

Best way to slowly savor the fruit? Throw the cubes into a Ziploc bag and freeze. It's sooooo good!

Thrill Ride on Legs

(Photo via Bicycling)

Today was my first over-an-hour-long run I've done in three weeks. I haven't been running double digits lately because I'm shifting into a different kind of training for a sprint duathlon coming up in a month which will consist of way shorter distances--2.5k run, 17k bike, and 2.5k run.

The main reason I'm choosing to go this way is to cut back on distance running for a while, primarily work on building speed and stamina into my runs as well as work on efficient cycling skills and get used to running with heavy legs from the bike leg to prepare for my next triathlon. So racking on running mileage isn't a top priority as it used to be when I trained for longer running distances!

Today's run workout was:

30 minutes easy
2 x 15 minutes threshold (hard), 5 min recovery in between
20 minutes easy

I get bored easily with run workouts if nothing else is added to spice it up so I made this a hilly session at Sabino Canyon (photo above, one of my favorite training venues in Tucson). I like to think of it as a roller coaster run. Rolling hills that gets you to the top of the canyon makes time fly because you're so concentrated on getting to the top of every hill as if they were mini-goals with the downhills as a reward and your chance to be a speed devil.

One of the best ways to build speed/power is to, yep, throw in some hill work. Better yet, hills that terrify you. Accelerating forward against the gravity that weighs you down gets you stronger and faster. When race day comes, it shouldn't feel as difficult and you'll get the upper hand if it's a flatter course!

Whatever workout I follow, I try to transform it into the "worst possible scenario" by throwing in something challenging or undesirable. It's usually the hills for me and sometimes I wear a baggy t-shirt so it feels harder to swing my arms, carry rocks in hands, wear heavy fluid belt or run at the hottest time of the day like I did today at noon. Or run in any kind of nasty weather--rain, cold, mud..... whatever that makes you dread once you see it. Well, when it comes to bad weather, use your common sense.  Basically, make it a bit (and safely) "worse" so that way when race day comes, ramping up the course won't feel as painful as the ones you do in training. Strategy!

Be wise if you decide to throw in hills with minimal or no experience in hill training. Always work your way up slowly. Best way to start is to do short hill repeats or intervals. Find a hill that will last you 10 seconds when you run it. Surge up 5 times with a minute recovery in between. Make the treadmill your friend if you live in a mostly flat area. Then as it starts to feel easier, you can either increase the volume or intensity by doing more repetitions (5x to 7x or more), shorten the recovery time, increase the hill incline, speed or distance. It's a super fitness booster!

Perfectly Useless Manner

Hormones In The News

Just caught this topic in the Arizona Daily Star today: Low fat diet a "national security threat" says Tucson doctor. It sounded like something I agree with. 

I could not find the article anywhere online but you might want to consider this if you're on a low-fat diet. Not all fat are bad. In fact, we need some to survive! It's the hormones. 

Whatever lifestyle we choose regulates our hormones. What we eat, our sleeping habits, mood and basically how we treat ourselves in general. Fat is not to blame at all. It's better to call it a consequence of the accumulated choices you make in life. 

This just reminds me of a book I strongly recommend--Master Your Metabolism by Jillian Michaels. It had helped me gain a better picture of how hormones control your body's biochemistry in giving you the body you have now and what you can do to maintain that hormonal balance in your body. 

I don't follow the "diet" plan provided in the book. I don't believe in dieting but simply eating as natural and healthy as possible. It's not that I don't agree with the book's plan and recipes but it does gives us a base understanding of what wholesome eating looks like.

Mostly love the book for it's thoroughly-explained hormone concept, explained in a way that makes understanding easier for the average person. Well, I think. Strongly recommended anyways! 

What the What?!

Holy what?! What caught my attention this morning was the Red Carpet Manicure LED Gel Polish, below.

$5,000 for one small bottle of nail polish? Just one? Turns out an ounce speck addition of gold dust flat-out increased the value of this beauty product.

Seriously, what the bonkery is going on...... can you say pre·pos·ter·ous?

Who the heck would shell out five freaking thousand dollars to glitz up some dead protein? Yeah, no. I'd rather go on vacation!