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Andrew
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« on: July 13, 2009, 07:28:24 AM » |
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90 Days…
90 Days to prep for salty swells, howling tradewinds, hot tarmac, and insufferable humidity. We don’t want to tackle the challenge of racing Kona while operating at 80%.
Recovering form fairly average races on local soil has put Kona into perspective. We are both currently performing at 80% of our potential. It is only 90 days. But it is 90 days.
90 Days of daily rehab, consistent training, and a renewed focus on nutrition, body composition, and weight loss. Ginny made a comment today that helped summarize our reasons for starting this thread, “No one would choose to carry a 5 pound back pack up Palani Drive and then take it out to Hawi and back.”
So there it is…a simple goal. Five pounds by Kona. Maybe the goal is not as simple, when we balance our busy lives, our need for fuel to train and recover, and our pension for all things containing a magic of combination of starch, sugar, and fat.. The tragedy is that we are forced to do things like drive past Tickleberry’s on the way home from Osoyoos. The bonus is that we believe this goal will help us to achieve our dreams in Kona.
This week’s focus:
1) 4 x 750ml water bottles daily
2) Limit all starchy carbs to single post-training meal.
3) High quality protein with each meal and a focus on nutrient rich fruits and vegetables with every snack and meal.
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Andrew
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« Reply #1 on: July 15, 2009, 02:08:44 AM » |
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Two days into the program, and feeling better already. It was tough to ignore the incredible treats last night served up by Eric and friends while we watched a great video of Michael Phelps. But seeing a documentary on an elite athlete that has dedicated his life to excellence was enough to keep me motivated.
More water, stay focused on the veggies, stay away from the bread and rice until after training sessions.
By the way, Ginny looks great, and seems to be doing well also...
88 Days and counting...
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GinnySellars
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« Reply #2 on: July 16, 2009, 01:55:51 PM » |
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I'm finding the entertaining at our place a little tough...
Today we had guests from Switzerland from lunch until 4:30pm, then cousins from 5-8pm. I put out lots of healthy food with veggies and chicken wraps for lunch, and bison burgers for dinner. I also put out Thai rice chips and homemade oatmeal cookies for sweets. I had a massive cookie after dinner, but at least I didn't have any real junk.
I'm back in the pool, and did a main set of 100 X25m with lots of rest. My buddy Alexandra did it with me, so kept me going even when we had to dodge 4 real wrinklies doing breast stroke down the middle of the lane. We were determined to finish. We also did some core work on deck. I didn't last long, but longer next time!
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Andrew
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« Reply #3 on: July 21, 2009, 12:29:34 PM » |
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Just to reinforce the motto, "It is simple, not easy."...
Traveling to Yellowknife for a few weeks of work to help pay for Kona and about a billion other bills piling up in our office, I found myself up at 6:00am, with nothing to eat in the house, and a long day in the hospital, with no time for shopping. It is days like this that make having some sort of nutrition goals both difficult to achieve, and frustrating to attempt.
The results: A peanut butter and jam bagel for breakfast in the OR lounge, wolfed down between cases. A late lunch of vegetable soup and clam chowder (the only real food left in the cafeteria after the "official" lunch time ended). Another bagel in the afternoon, so I could semi-function at the gymn where I had planned some walk/jogging and some core exercises, and a late nigh Boston Pizza Chipotle Chicken Salad and bread sticks.
The salad was about the only thing I felt good about all day, until I made the time just before closing to pick up $100 worth of groceries, that fit into two small grocery bags...would have cost $45 in Vernon, and been better quality.
So, today I had no excuses, and ate better, felt better, and enjoyed my ride in the sunshine with Daniel Auger a great deal more. Boy does he seem strong...can't wait to see him race at Calgary 70.3 next week-end.
Don't know my weight, but suspect the travel day, and poor eating on Monday have thrown me off a bit..."It is so simple, but never easy."
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GinnySellars
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« Reply #4 on: July 27, 2009, 10:04:14 AM » |
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I've been pretty quiet on this thread because I haven't been ready to report my "lack of consistency". I'm doing some thing right, and some things wrong.
Right
-drinking more water
-eating quality veggies, protein, fruit, whole grains
Wrong
-eating past full
-indulging in treats while camping with family
I find that after a 5 hour workout, I replenish well with quality food, but then all evening, my brain is triggered to want SUGAR NOW! I think this happens because during the ride, we only fuel for part of the calories burnt. The brain still thinks it needs sugar after 5 hours of some deprivation. I also think I'm dehydrated all evening, and I'm mis-interpreting thirst for hunger. Mainly, I think it is simply habitual.
So far, I'm just holding steady. I'll keep trying to make positive changes. I'm trying to avoid the mentality of "well, I've screwed it up now, might as well eat whatever the heck I want", and replace that thinking with "make good choices at each meal".
Any suggestions anyone?
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GinnySellars
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« Reply #5 on: August 06, 2009, 08:49:09 AM » |
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I think I'm sorting out the balance these days. I'm eating great quality food, high in veggies and protein, and carbs before and after workouts. The change I made this weekend during a 3 day training camp was to have smaller volume AFTER rides/runs and more water. I had plenty, and still managed a deficit over the 3 days, so my weight is down. YAHOO!!
I'm at 113-114, and feeling strong. My goal is to get to 110 by end of August. Wish me luck turning down the treats and increasing the water.
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Andrew
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« Reply #6 on: August 07, 2009, 10:14:01 AM » |
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Ginny's positive habits are having an affect on me as well...
reached 141 this morning for the first time this year, and the lighter weight is helping me recover form my achilles injury.
This team work that Ginny and I have developed is a key to my success in the past, and a good reminder to everyone trying to make changes to longstanding habits. Enroll your family and friends in the process, and ask them for their support. It is nearly impossible to do it on our own, and certainly is a problem if those who are close to you undermine your efforts by not understanding your goals. It does not have to be abusive or negative, it can be fun. Small challenges each day, like taking on more water, and finding time to chat in the evening while you do some stretching after the kids go to bed, rather than sitting in front of the T.V.
I couldn't, and I wouldn't do this without Gin. Everyone needs some support. Look to your partner first, and ask them if they are willing to help. You might be surprised at their answer.
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Andrew
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« Reply #7 on: August 09, 2009, 06:38:31 AM » |
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There are always challenges to training and eating well. We all face them. Mine come in the form of an irregular work schedule, with occasional Call NIghts that keep me working to the wee hours of the morning, and an unpredictable sleep to follow. Cap this off with many nights away from hom, my own kitchen, and comfy bed, and it makes for a chaotic training plan that does not always go as expected.
I sometimes do well with these challenges, and it often feels like I am getting a "do over" each time I go away, and again when I get home. So it feels like I am constantly given the gift of starting from scratch. The time away from home allows me time to reflect, and also set my own schedule...and most of the time this helps my training. But it also means I need to be more self-directed, as I rarely get to train with Ginny or the Team at home.
I hope everyone else is finding the positive side of their own challenging lives, and continuing to enjoy the training that we are all doing. Remember, this is all about having fun, and being in the best condition of our lives. If you feel like you need a little boost, take a day off from training, and use the time to invite a few friends over to visit. Then, set a training date you can all look forward to...
Anyone in Vernon is welcome to join me for a swim in the lake on Monday night at 5:00pm. I am hoping Mike and Joel are coming to keep me on track, and help me do teh long swim I need to prep for Kona. The weight seems to be coming down, and my calf is liking the lighter side of things. Oh, and I rediscovered the elliptical trainer at the gymn before I was called in to the OR today. So, I am looking forward to finishing my workout when I leave the OR this afternoon.
Eat well, stay fit, and see you in the lake on Monday night!
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Tim Sellars
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« Reply #8 on: August 10, 2009, 05:30:08 AM » |
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Sounds like you guys are on the right track! Keep going!
Not that I should be giving tips, but when I lost 15 pounds a couple of years ago, my key eating changes were:
- no 2nd helpings
- it's okay to leave food on the plate
- no eating after 8:00pm (for shiftwork - no eating 2 hours before bedtime)
Keep it up!
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Andrew
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« Reply #9 on: August 11, 2009, 01:34:17 AM » |
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Your advice has already made a difference to the way I think about meals. I used it last night to pass on my second helping, and went to bed with a better feeling about my progress.
Thanks big brother. You never cease to amaze me.
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Andrew
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« Reply #10 on: August 14, 2009, 01:51:54 AM » |
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Weight update...
142.8...getting closer to the goal.
Some busy days ahead, so the focus will be on getting appropriate food organized in advance, so I don't give in to temptations, and just start eating anything I can get my hands on.
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GinnySellars
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« Reply #11 on: August 19, 2009, 09:20:30 AM » |
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I suppose I should post whether I'm being successful or not...
I have not been meeting my nutritional goals consistently this past couple of weeks. My food intake is dramatically affected by my state of mind, mood, energy etc. I have been struggling with the frustration of a foot injury, yup....the heel pain is rearing it's ugly head again. It brought back to my memory a painful run in Kona in 2007, and my reaction was to see my season as doomed, and negative thoughts and unproductive actions take over....the basic thought being "Well there goes my season, I'm #$$^ed now, so I might as well ##$$%^ the rest of my preparation." I've since smartened up, here are my thoughts:
-8 weeks is enough time to rehab, and get ready to race
-I'm giving EVERYTHING I've got to get this foot back on track including massage and prolo therapy
-I'm loving the training, and will continue to enjoy the prep irrespective of what happens race day
-I'm going to stay positive, even if I have to fake sometimes, as negativity is totally un-productive
-just like a person trying to quit smoking, I'm going to keep getting back to my goals even if I fail from time to time.
I'm no leaner, but I sure am fit on the bike right now....highest numbers ever on my LBP test. I will keep going on my perpetual attempt to balance nutrition, body composition, and obsession for all things sweet and starchy, or slathered in chocolate...
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Daniel Auger
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« Reply #12 on: August 19, 2009, 02:48:18 PM » |
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You have been there once with your heel so you know you are not #$$^ed for ever. Keep faith, it will heal. Deep massages of the soleus (spelling?) and the trigger point roller solved my heel pain problem last year. Focus on all the exciting experiences/opportunities you fit body allows you to go through. He heel will follow.
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Andrew
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« Reply #13 on: August 26, 2009, 02:34:46 AM » |
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We are nearing the end of August, and neither Ginny nor I have reached our goals of being "race ready". Both of us have made positive steps in our rehab, but the focus on our nutrition has not been as thorough. We still have 6 weeks left until race day, and hope our recent relatively pain free runs will be a new motivating factor in the other parts of our race prep that have yet to yield the big changes we have been hoping for.
Having to sit down to write notes like these are a constant reminder for us that though the path to success is often simple and straightforward, following that path is never easy.
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GinnySellars
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« Reply #14 on: September 08, 2009, 12:33:01 PM » |
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I'm 113lbs today, so slightly lighter. Rehab (for the feet, not sobriety...) is going really well. I'm cautiously optimistic about being able to run in Kona.
We had a great weekend of training, including a 5 hr ride. I started with a salad post-workout, and kept the starchy carbs lower. I still have something sweet every evening, but didn't over-do it.
Andrew was in Yellowknife for 2 weeks, and I find it so much harder to make healthy meals when it's just Madeline and me. I crave spicy things like curry, Thai, Mexican etc. while Madeline likes more plain foods. It sure is more fun to cook when we are all home.
I'm thinking of getting a crock pot, and trying out some fall soups and stews. As you can tell, I'm not all that adept in the kitchen...
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