"The greatest discovery of my generation is that human beings can alter their lives by alterning their attitudes of mind." - William James
This was a favorite quote of Dustin Maher, a trainer featured in PFP (www.FIT-PRO.COM) June-July issue. How ironic I read it just Thursday and had the longest brick of my life today. Call it coming off vacation rested and pampered by a massage, or the cloudy overcast coolness that kept humidity bearable if you want to but I think it's much more about making up your mind about what's possible it the first place.
It was a 4 1/2 hour ride followed by a 40 minute run. Given that I didn't pull my seat out of the office chair to get on the bike until 8:23am that meant I'd be running in midday heat. If the heat indexes had kept their track record of past few days I'd have been hurting. I solved that problem by reminding myself I could run the 40 minutes on the treadmill if I needed to (and did)!
I wasn't mentally fatigued at 2:30 when I realized I was only half way done with my workout and barely over halfway with the bike. I wasn't even mentally fatigued when I got off the bike and transitioned to run. I just knew I was going to do it because I had my mind made up.
Set your mind to it and whatever it is becomes doable because you expect to do it.
Working in personal training for so long- it's funny that clients continually will thank their trainer for helping them with what they asked for help achieving- and be amazed! It's as if its a surprise and they didn't really expect it. Yet- the key is- the trainer did. At least 50% of the equation believed it enough for both of them!
Find someone who believes for you when you aren't so sure yourself. In the end it is you out there getting yourself from A to B so it would be nice if you eventually "got it" but if it isn't there to begin with- you can get support!
Saturday, July 24, 2010
Wednesday, July 14, 2010
Itchy Legs post exercise
Following a run or a bike ride or brick- of longer duration in the heat, as soon as I stop- my legs will nearly drive me crazy with itching. I can shower and experience it still in the shower, and after.
From trying to find other sufferers what I come up with is that its common among new to exercise folks. I can't claim that one. This has happened to me for years in hot weather with longer out door runs.
I try to rinse the salt and dead skin cells (said to be the culprit by some of the research I've done) off my legs asap after a run, or even before a run of a brick.
Rubbing alcohol splashed on seems to help, and some low perfume lotion to hydrate.
Anyone else???
From trying to find other sufferers what I come up with is that its common among new to exercise folks. I can't claim that one. This has happened to me for years in hot weather with longer out door runs.
I try to rinse the salt and dead skin cells (said to be the culprit by some of the research I've done) off my legs asap after a run, or even before a run of a brick.
Rubbing alcohol splashed on seems to help, and some low perfume lotion to hydrate.
Anyone else???
Tuesday, July 13, 2010
Generation Gap
I rarely wear the fashionable when I'm running, swimming or biking. I wear the functional. It's more comfortable for one, and I'm the least glamorous exerciser you're going to find, so I'm hardly looking to draw attention.
On the 4th of July I was scheduled for a brick; a 3 hour bike followed by a 30-40 minute run. For some reason I grabbed one of those 'skorts' because it was on top and changed from the thick bike pad shorts I rode in to transition to the run. Tired from the bike let alone humidity, and then against the wind I was barely moving.
Evidently I wasn't the only one. An older gentleman and his wife slowed their car along the county road and asked "Hiking or hitchhiking?"
All I could respond was "That slow?"
After he sped by I thought maybe that I looked a little too dressed for the grocery store in my skort and color coordinated shirt and shoes- maybe from his generation's vantage point I looked like my car had broken down on the way to the parade and I needed assistance.
Whatever, I picked up my speed a little bit, not to be mistaken again for a stranded-by-the-roadside traveler.
On the 4th of July I was scheduled for a brick; a 3 hour bike followed by a 30-40 minute run. For some reason I grabbed one of those 'skorts' because it was on top and changed from the thick bike pad shorts I rode in to transition to the run. Tired from the bike let alone humidity, and then against the wind I was barely moving.
Evidently I wasn't the only one. An older gentleman and his wife slowed their car along the county road and asked "Hiking or hitchhiking?"
All I could respond was "That slow?"
After he sped by I thought maybe that I looked a little too dressed for the grocery store in my skort and color coordinated shirt and shoes- maybe from his generation's vantage point I looked like my car had broken down on the way to the parade and I needed assistance.
Whatever, I picked up my speed a little bit, not to be mistaken again for a stranded-by-the-roadside traveler.
Sunday, July 11, 2010
Eating Clean
These days "eating clean" doesn't raise an eyebrow like it did. You may not do it, but you know what it is. Johnny Bowden, a nutritionist and author, suggests to audiences trying to avoid eating anything with a barcode.
Easier said than done but you get the idea. If you suffer from any food allergies- you may not even be aware of it. It doesn't have to show up for you like itchy watery eyes and sneezing non-stop from pollen or dust. You could simply have less energy, more lethargy and not be performing optimally. Not ideal if you're training for an Ironman, or life in general!
CLEAN by Alejandro Junger, MD is a book worth looking at and a program, on some level, worth considering.
www.thecleanprogram.com is where you can find out more about the author and the program before you dive into the book. It is meant to be a short term change and to show you what you're doing that doesn't serve you well, and let you decide what you put back in once you've eliminated certain toxins from your diet.
Easier said than done but you get the idea. If you suffer from any food allergies- you may not even be aware of it. It doesn't have to show up for you like itchy watery eyes and sneezing non-stop from pollen or dust. You could simply have less energy, more lethargy and not be performing optimally. Not ideal if you're training for an Ironman, or life in general!
CLEAN by Alejandro Junger, MD is a book worth looking at and a program, on some level, worth considering.
www.thecleanprogram.com is where you can find out more about the author and the program before you dive into the book. It is meant to be a short term change and to show you what you're doing that doesn't serve you well, and let you decide what you put back in once you've eliminated certain toxins from your diet.
Hot Yoga
"Pain, dizziness, nauseousness...these are perfectly normal," were the instructor's words.
I had the distinct feeling they were not just her words but the philosophy of her training in Bikram yoga. She had been indoctrinated and now I was being so. In a 105 degree, 40% humidity room. I'd wanted to try it ever since I learned about this strand of yoga (yes, as in viral). Limited to the actual franchise, if you want the real thing you have to live somewhere other than Central Iowa.
A visit to Minneapolis finally got me to class. A friend and colleague suggested we do something fun if I was to make it to the city before a meeting we'd arranged the next day at noon. My idea of fun- so you could say I asked for it. He suggested I bring a yoga mat and he'd supply the towels. I had the mat; the idea of towels scared me.
As it should. Turns out everyone in class is allowed one in the room - to cover your yoga mat. You soon find out why. The second is because everyone rinses off to cool down after; by necessity not choice.
You sign the waiver with instructions to please not leave the room during the 90 minutes of class. No, its better for your body to remain in the hot room and acclimate. In short, suck it up. Of course, even now I'm still thinking...I'm training for an Ironman. I'm a registered yoga teacher of 200 hour training. I practice regularly.
My friend Mark smiled slyly when I mentioned this. I get it now.
After 10 minutes of class I was dripping, beads of water on my exposed skin, the rest clinging to me in the form of my yoga top and too long tights. Down dog meant water running into my nose.
The diligent instructor used my name and regularly directed a cue at me. "Debra, nice job." "You can straighten that knee, Debra." "Debra, you've done yoga before?" You can't run and you can't hide.
Forty five minutes into class I'm relieved to think she's going to wrap up early- great! I've had a good class, plenty of information about the whole Bikram thing. Not so much, she's just relocating us to more floor work. Not any easier. By now the 26 poses, repeated twice through for 90 minutes was clearly not going to end before 8:30 pm. Floor work did not get any easier. By now I'd lost buckets of water, and though I continued to drink, also continued to rest more than I posed. As I lay on the mat resting between poses per her instruction I chuckled to myself that I'd asked for this. Normal people were sipping a cocktail at some street side patio and people watching.
My stomach was in knots as if I were in the midst of a cleanse. Whatever I'd eaten that had been less than clean my body was saying, don't do that again. Somewhere between 7:45 and 8:05pm I looked down and noticed the nail polish was melting off my nails. A sign! As both hilarious and frightening as that was I knew I wasn't going anywhere! At 8:05 I remember thinking, OK, I'm sorry! I asked for this! At 8:15 I made my mind up I was not going to leave early, nope, I was sticking it out, even though I was resting at least as much as I was performing poses.
After class, somehow we made it out the door and melted into the benches and chairs in the lobby area. There we sat/slumped recovering. One woman had just completed day 30 of a 30 day challenge- it was June 30. Mark relayed that sometimes he'll do 3 classes in 24 hours- a 7pm, 6am and then another at 7pm. All I could think of to say was "why?"
But I already knew. It was incredibly challenging, a test of endurance and focus, and energy management. It was incredibly cleansing- in fact for about two days, but I felt somehow transformed even with one class. Though out of the realm of true yoga spirit and crossing the line to vendetta- I wanted to return- I want to survive the entire class better than I had this time. I've already decided I'll be back before fall is over.
I didn't practice yoga again at home for a week. Not that I've fallen out of romance with it as much as it just didn't compare. That and training time is expanding and not allowing as much extra curricular activity!
I had the distinct feeling they were not just her words but the philosophy of her training in Bikram yoga. She had been indoctrinated and now I was being so. In a 105 degree, 40% humidity room. I'd wanted to try it ever since I learned about this strand of yoga (yes, as in viral). Limited to the actual franchise, if you want the real thing you have to live somewhere other than Central Iowa.
A visit to Minneapolis finally got me to class. A friend and colleague suggested we do something fun if I was to make it to the city before a meeting we'd arranged the next day at noon. My idea of fun- so you could say I asked for it. He suggested I bring a yoga mat and he'd supply the towels. I had the mat; the idea of towels scared me.
As it should. Turns out everyone in class is allowed one in the room - to cover your yoga mat. You soon find out why. The second is because everyone rinses off to cool down after; by necessity not choice.
You sign the waiver with instructions to please not leave the room during the 90 minutes of class. No, its better for your body to remain in the hot room and acclimate. In short, suck it up. Of course, even now I'm still thinking...I'm training for an Ironman. I'm a registered yoga teacher of 200 hour training. I practice regularly.
My friend Mark smiled slyly when I mentioned this. I get it now.
After 10 minutes of class I was dripping, beads of water on my exposed skin, the rest clinging to me in the form of my yoga top and too long tights. Down dog meant water running into my nose.
The diligent instructor used my name and regularly directed a cue at me. "Debra, nice job." "You can straighten that knee, Debra." "Debra, you've done yoga before?" You can't run and you can't hide.
Forty five minutes into class I'm relieved to think she's going to wrap up early- great! I've had a good class, plenty of information about the whole Bikram thing. Not so much, she's just relocating us to more floor work. Not any easier. By now the 26 poses, repeated twice through for 90 minutes was clearly not going to end before 8:30 pm. Floor work did not get any easier. By now I'd lost buckets of water, and though I continued to drink, also continued to rest more than I posed. As I lay on the mat resting between poses per her instruction I chuckled to myself that I'd asked for this. Normal people were sipping a cocktail at some street side patio and people watching.
My stomach was in knots as if I were in the midst of a cleanse. Whatever I'd eaten that had been less than clean my body was saying, don't do that again. Somewhere between 7:45 and 8:05pm I looked down and noticed the nail polish was melting off my nails. A sign! As both hilarious and frightening as that was I knew I wasn't going anywhere! At 8:05 I remember thinking, OK, I'm sorry! I asked for this! At 8:15 I made my mind up I was not going to leave early, nope, I was sticking it out, even though I was resting at least as much as I was performing poses.
After class, somehow we made it out the door and melted into the benches and chairs in the lobby area. There we sat/slumped recovering. One woman had just completed day 30 of a 30 day challenge- it was June 30. Mark relayed that sometimes he'll do 3 classes in 24 hours- a 7pm, 6am and then another at 7pm. All I could think of to say was "why?"
But I already knew. It was incredibly challenging, a test of endurance and focus, and energy management. It was incredibly cleansing- in fact for about two days, but I felt somehow transformed even with one class. Though out of the realm of true yoga spirit and crossing the line to vendetta- I wanted to return- I want to survive the entire class better than I had this time. I've already decided I'll be back before fall is over.
I didn't practice yoga again at home for a week. Not that I've fallen out of romance with it as much as it just didn't compare. That and training time is expanding and not allowing as much extra curricular activity!
Monday, June 14, 2010
Oly gone Sprint
Amid a crowd of early-rising triathletes on Sunday I watched 50 % of age grouper shout hooray when it was announce Hy Vee would be a sprint instead of an Olympic distance. Then announcement came at 5:30am just before transition closed at 5:45. The other 50% were disappointed, and even more of the originally celebrating were disappointed in the end at not being able to do the test they'd prepared for.
The girl next to me in transition had come from Virginia with a coworker from Des Moines to do the tri- the big deal- the big hype in triathlon communities everywhere!
Four to five inch deep trenches of mud at the opening of transition that morning gave way to rivers of 4-5 inch deep muddy waters by 8am as the racers where mostly done.
I had hiked back through the sludge, retrieved my bike and was blasting hot air on my soaking wet body by 9am headed home. So much for making a day of it watching the world cup in the afternoon. I opted for a hot shower for way longer than any conversationalist or gone-green folks would think appropriate.
The race itself? Funny to say the least. Training for an Ironman distance doesn't exactly train your anaerobic system to sprint shall we say? I couldn't settle down in the swim, felt fine on the bike, because I probably didn't power through it like I should a true sprint, and then felt great actually coming off the bike to run. Stopped during run for a bathroom break - not generally something a true sprinter does! And then splashed through puddles and thunder and lightning with an authentic smile on my face- what other normal people must do on a Sunday morning!
Another race experience behind me! Each one a learning experience!
More calm in the swim, more pain in the bike, and more push through the run.
Life's good if these are all you're worried about.
The girl next to me in transition had come from Virginia with a coworker from Des Moines to do the tri- the big deal- the big hype in triathlon communities everywhere!
Four to five inch deep trenches of mud at the opening of transition that morning gave way to rivers of 4-5 inch deep muddy waters by 8am as the racers where mostly done.
I had hiked back through the sludge, retrieved my bike and was blasting hot air on my soaking wet body by 9am headed home. So much for making a day of it watching the world cup in the afternoon. I opted for a hot shower for way longer than any conversationalist or gone-green folks would think appropriate.
The race itself? Funny to say the least. Training for an Ironman distance doesn't exactly train your anaerobic system to sprint shall we say? I couldn't settle down in the swim, felt fine on the bike, because I probably didn't power through it like I should a true sprint, and then felt great actually coming off the bike to run. Stopped during run for a bathroom break - not generally something a true sprinter does! And then splashed through puddles and thunder and lightning with an authentic smile on my face- what other normal people must do on a Sunday morning!
Another race experience behind me! Each one a learning experience!
More calm in the swim, more pain in the bike, and more push through the run.
Life's good if these are all you're worried about.
Wednesday, June 9, 2010
Snot-nosed news
Short of trying Prednisone for relief of congestion and sinus problems that follow my swims...literally, the Rx was called in last Thursday; I searched for some other options.
First, I was baffled as to how five days on the steroid was going to change what happened on Tuesday when once again I was exposed to the trigger!
Second, I could go to sleep and tomorrow would be better anyway made me think the solution lay somewhere else.
It's not the first time I've searched for solutions but I was getting more desperate, in large part because I was getting more severe reactions from the stimulus and feeling like I lose two days a week if I swim two, or three if I swim three...I'm not very effective making phone calls, talking to people...basicially doing what I need to do for work or for parenting!
I did what any modern girl does and googled it. A USA Masters Swimming forum served up exactly what I needed. I poured over pages of a forum where supportive athletes shared their trials and offered up solutions. There were my exact symptoms over and over:
Congestion that begins after a swim in the indoor pool about 4-6 hours later when it really becomes unbearable for the remainder of the day, and knowledge I'll feel better the next day.
The severity that is better on shorter days and worse on long, that is progressively worse as the my swimming increases in duration and or frequency- and more severe reaction almost every time.
The collective conclusion is that with more exposure the immune system's response gets stronger and stronger to fight what it perceives as foreign. Indoor pools seem the worst- whether it's chlorine for sure no one really can say. Outdoor pools do effect most who are symptomatic less- and lake or open water even less yet if at all. Blowing out the nose though too is part of the equation- the more forceful blowing out nose for breathing means the tissues of the nose become inflamed- much of the congestion problem.
Sprays- OTC, or Rx haven't helped after initial improvement, seasonal daily intake of Rx pill for allergies also seems to have no effect, OTC decongestants, allergy meds....no effect other than drugging me so I want to nap or feel like a fog!
The solutions: nose plugs, vaseline in the nostrils- both seemed to work for others- so I made my way to the store! I battled with the plugs staying in place more than I swam yesterday- but the 45 minutes I was in the pool- proved no problems the rest of the day. One or two sneezes I can deal with. Not one person asked if I had a cold or swam- major success!
Haven't decided if I will find some plugs with a little strap so I won't lose them in the lake. Less concerned about loss than about them coming off my nose! And a little concern for the fact I have an Olympic distance tri on Sunday and its Wed- I'll have swum once more with the nose plugs and can't say "I'm used to them" yet.
Oddly, my allergy doc did ask in passing- two years ago if I wore nose plugs. At some point over this time he also I think asked if I blew bubbles out my nose. I don't know that he followed that with any statement- it might have been information gathering on his part...but it seemed then he was on the right track, we just didn't pursue it. And at the time I looked at him as if, "of course" I breath out my nose and that it might be crazy to think I'd wear nose plugs.
Call me crazy. I can breath.
First, I was baffled as to how five days on the steroid was going to change what happened on Tuesday when once again I was exposed to the trigger!
Second, I could go to sleep and tomorrow would be better anyway made me think the solution lay somewhere else.
It's not the first time I've searched for solutions but I was getting more desperate, in large part because I was getting more severe reactions from the stimulus and feeling like I lose two days a week if I swim two, or three if I swim three...I'm not very effective making phone calls, talking to people...basicially doing what I need to do for work or for parenting!
I did what any modern girl does and googled it. A USA Masters Swimming forum served up exactly what I needed. I poured over pages of a forum where supportive athletes shared their trials and offered up solutions. There were my exact symptoms over and over:
Congestion that begins after a swim in the indoor pool about 4-6 hours later when it really becomes unbearable for the remainder of the day, and knowledge I'll feel better the next day.
The severity that is better on shorter days and worse on long, that is progressively worse as the my swimming increases in duration and or frequency- and more severe reaction almost every time.
The collective conclusion is that with more exposure the immune system's response gets stronger and stronger to fight what it perceives as foreign. Indoor pools seem the worst- whether it's chlorine for sure no one really can say. Outdoor pools do effect most who are symptomatic less- and lake or open water even less yet if at all. Blowing out the nose though too is part of the equation- the more forceful blowing out nose for breathing means the tissues of the nose become inflamed- much of the congestion problem.
Sprays- OTC, or Rx haven't helped after initial improvement, seasonal daily intake of Rx pill for allergies also seems to have no effect, OTC decongestants, allergy meds....no effect other than drugging me so I want to nap or feel like a fog!
The solutions: nose plugs, vaseline in the nostrils- both seemed to work for others- so I made my way to the store! I battled with the plugs staying in place more than I swam yesterday- but the 45 minutes I was in the pool- proved no problems the rest of the day. One or two sneezes I can deal with. Not one person asked if I had a cold or swam- major success!
Haven't decided if I will find some plugs with a little strap so I won't lose them in the lake. Less concerned about loss than about them coming off my nose! And a little concern for the fact I have an Olympic distance tri on Sunday and its Wed- I'll have swum once more with the nose plugs and can't say "I'm used to them" yet.
Oddly, my allergy doc did ask in passing- two years ago if I wore nose plugs. At some point over this time he also I think asked if I blew bubbles out my nose. I don't know that he followed that with any statement- it might have been information gathering on his part...but it seemed then he was on the right track, we just didn't pursue it. And at the time I looked at him as if, "of course" I breath out my nose and that it might be crazy to think I'd wear nose plugs.
Call me crazy. I can breath.
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