River's Rundown

Like a fish..

2010-02-23T07:52:00.000-08:00

I've rediscovered my love of water. Not to drink, but to use it to propel me at a high rate of speed. I love gliding through the water with power and grace. I seem to be making most of my gains in swimming right now. My timed 400 last night revealed that I am closer to a sub 6 min time than I thought. I shaved 10 seconds off my previous time for a 6:05.

I have been thinking more and more about ways to improve my hip mobility due to lingering back pain. I think this would improve my power on the bike, especially if I decide to use aerobars for the race. I'll keep you posted on my findings.

And lastly, why is blue gatorade so good? The world may never know but I am seriously addicted to the stuff.

River

Blazing speed!

2010-02-11T07:09:00.001-08:00

Yet another fantastic evening of swimming was had last night. After completing the workout the coach had me do a timed 400 meter swim. I broke it into 4 x 100 with 5 sec rest between the sets, which really is just enough time to look at the clock, take a breathe and start swimming again. But the best news was that I completed it in 6:12 (after I subtracted the 15 seconds of breaks) which is well under the goal I had original set for myself for race day. So I am setting my race day goal as sub 6 min now.

River

Backfire

2010-02-10T08:13:00.001-08:00

I'm a smartass and often time my smartass-ness gets me in trouble, but usually its funny. During our first team meeting we did the whole introduce yourself and your state your goals. So of course my goal for this whole tri training thing was to go super fast on race day, which of course got some chuckles from people. Although it was funny, it was also true. I love going fast, I love running/biking/swimming/jumping/cartwheeling past people at a faster pace. Which works for me because I literally have two speed: all out sprint or couch potato crawl.
The first two weeks of training were really fun and I really loved getting back into the pool. But I think that the coach has finally figured out that I might be a little too high-speed for this beginner program designed more for people who just wanted to finish. Good news is he likes a challenge and he likes pushing people to new limits. So during my Monday ride I was informed that in order to go super fast on race day he was going to make me do different workouts. Fast forward to Wednesday where I am now feeling the effects of 4x7 min lactate threshold intervals. But I was totally in the zone just grinding some gears during those 40 min and I LOVED IT! He also discovered that I was doing the beginner swim workout so after completing the Monday workout and then being told to do more, I now have to do the "pro" workout. This basically doubles the workout, but hell go big or go home, right?
I am getting super hyped about tonight's block workout.....I think I have a problem hahaha!!

Just keep swimming!
River

Calves of steel...

2010-02-02T07:33:00.000-08:00

....well actually my calves feel like jell-o. However, with all this freaking climibing we have been doing in spin class my calves will have no option but to become steel. This Sunday was the first official "Tri Team" meeting. It was great to see the wide variety of people that decided to give it a try. There were undergrad Freshman, faculty and med school students. Some people did cross country in high school, others swam and some just liked to workout and wanted to have a goal to train for.
So yesterday was the first official team practice. An hour spin class followed by a short swim workout. It felt great to get back into the pool. I use to be a lil fish when I was younger. I am not real sure how this whole working out until 9PM working is going to work. I seem to not be able to fall asleep until around 1 when I do. Guess I can just try to be productive during this time or maybe an icebath to increase recovery time. I don't know but I'll have to figure something out.

Happy trails,
River

Week 2 Summary

2010-01-31T09:43:00.000-08:00

Triathlon training is a lot of specialized training, so I'm tracking each session by activity.
This week I completed:
Weights: 3 sessions
Bike: 3 spin classes (3:30 min)
Run: 3 runs, 6 miles (1 hr)

Revelations

2010-01-31T08:25:00.000-08:00

Friday's workout was a revelation of sorts. I was proud of myself for squeezing a workout in before I had to leave for the weekend. So I decided to run to the gym to weigh in since it was early in the morning. Found out I now weigh 169, which explains why those khakis were really tight. More importantly I discovered the gym is 1.3 miles from my house, not 1 mile. So a trip to the gym is actually closer to 2.5 miles. Also I successfully completed all three of my lifting sessions and I think the soreness is finally gone.
This Sunday is the official start of training for the tri. I still have to get a swimsuit since swim training will start. I feel pretty good about having started two weeks early to incorporate the segments individually so I wasn't overwhelmed.

Harder, faster, stronger...
River

Ice=Danger

2010-01-26T17:57:00.001-08:00

Don't run on ice....you'll hurt yourself. Growing up in California did not teach me how to plan my training around weather. So I definitely need to work a little more on planning when and where to do my workouts so I don't fall behind. Guess the weather channel will now be my morning viewing program instead of Sports Center. Oh the sacrifices you have to make to be a Champion!

Work Hard,
River

Oh that's where my lats are....

2010-01-26T08:10:00.001-08:00

Day 1 of Week 2 included the first session of weights. This means that Day 2 of Week 2 includes lots of soreness, particularly in the lat and pec region. But don't they say that pain is weakness leaving the body? So I'm thinking this means I am really weak. Hey at least I'm getting it out. It's a wintry wonderland outside which should make running fun. Although it kind of makes you feel pretty legit when your running in the snow.....like a training scene from Rocky.

Go Big or Go Home,
River

Week 2!

2010-01-24T19:11:00.000-08:00

Despite it be a rainy day, which traditionally ensures a lazy Sunday, I got this training week off to a great start. I succesfully completed the first day of strength training and followed it up with an endurance spin class. Not a bad little Sunday for the start of week 2. Excited for another great week of work which ends with a trip to the great state of Nebraska, a little trip down memory lane!

The only easy day was yesterday,
River

Day 6 Triumph

2010-01-22T15:24:00.000-08:00

One week of training completed with a 2 mile rainy run. And no, that is not the triumph. The triumph was finding my tv remote after searching since Sunday. That thing has been haunting me, even in my dreams. But now the remote is safely in my posession again and I can rest easy.
Week in review: 3 spin classes, 4 miles of running, 2 hours of raquetball.
Goals for next week: Increase running, introduce strength training into training regiment.
"Some people want it to happen, some people wish for it to happen and some people make it happen."
Happy weekend adventures!
River

Day 5 and blue balls

2010-01-22T06:07:00.000-08:00

....oh sorry not that kind of blue balls. I meant racquetballs! It's been really rainy here and I've been on a little bit of a racquetball kick so instead of doing a running training day I switched it up. And although I lost, I was at least close to winning a set at least. And with a 1 mile run to and from the gym it turned out to be a nice little workout. Today is the last training day of the week....oh how the time flies.

Improvise, adapt and overcome...
River

Day 4 and saving lives

2010-01-20T19:35:00.000-08:00

So it's Day 4 of training and I'm still alive. Day 2 involved a major nap to recover from Day 1 activities followed by a spin class. Day 3 involved a long day at work and no working out. Day 4 only got better as I complete a tough spin class of threshold intervals...followed by me catching a girl as she passed out. So a fun time overall.
I have decided that I will wear my heart rate monitor during rides and runs to keep better track of effort and time. Happy training to everyone!

The only easy day was yesterday,
River

New beginnings for the new year

2010-01-17T17:38:00.000-08:00

Well I just got back from a quick trip to New York and while I planned to enjoy a relaxing day of football and coffee my plans quickly changed when I got an email saying that I had gotten in to this triathlon training program offered through my job. So although I did get about 7 hours of absolutely laziness I had to get off my lazy butt to go the the Sunday night endurance spin class. I am super excited to participate in this program for several reasons. A) I always do better when I have a training partner, B) I am more likely to drag myself to the gym in the cold when I have someone there to hold me accountable, C) I can get some tips on triathlons. And the best part is that at the end of the program we will be racing in a local sprint tri in May together.
So I have a few goals for this program and my overall fitness.

Race time- Swim (400 yd): Under 8 min, Bike (16 miles): Under 1:10, Run (5K): Under 27 min
Increase flexibility, specifically in hip/back region
Get back to my ideal weight of 160 lbs (Starting weight=172)
Be able to perform 10 pullups
Be able to perform 50 pushups in 2 min

I might need to adjust these race time goals later as I kind of guesstimated on times based on previous performances. The holiday season has left me with just a little extra weight. I usually feel healthy between 160-165. I typically float around 165 when I'm active so getting back down to that will probably happen within the first month. But getting to 160 is kind of a fight, so really anything under 165 I will be happy with. I added the last two goals to help me comply with the lifting schedule I will perform on my own through the Tri program. I have a little help because my friend is also doing the same program so she will help keep me accountable. I have also decided to blog about this adventure as another way to keep me accountable. I find that if I have to write something down I am more motivated to push myself.

So for this week I already have logged an hour and a half of bike time and 45 minutes of general fitness.

You can't get ahead if you are trying to get even,

River

Are you a River or a Lake?

2010-01-06T15:41:00.000-08:00

The new years always brings a time of contemplation and reflection for most people. And while my new revelation comes at the beginning of the year, it stems more from the situation I find myself. In my occupation, I often have to think of ten different strategies to help ten different individuals acheive the same goal. However sometimes I can shortcut that by coming up with a metaphor or symbolic imagery. So while I was thinking (and also daydreaming since I have an attention span of a 5 year old in meetings) of how to motive my team for the home stretch I had this image of a river and a lake. And then it dawned on me that this idea of being a river or a lake can be applied to my life as well.

So your probably really confused at this point and thinking I'm on drugs. I assure you I am not, although I did just have coffee which is my drug of choice. Let me try to explain my thinking. When I think of a lake I see a majestic body of water with the warm summer sun reflecting off the surface. While beautiful and peaceful, it is stagnant. Sure it may get bigger or smaller if there is rain or a drought, but where is it going?

On the other hand a river is a flowing element that is ever changing. When the river comes upon an obstacle it finds away around or through it. As a kid, my dad use to take me to this park with a little creek. I loved to try and make a dam with sticks and rocks to see if I could stop it. After much effort building a baracade the flow would stop and the water would begin to pool behind it. However, this was always I game I lost as the stream would eventually break free by finding a way around or the force or volume of the pooling water overcome the baracade.

You see where I am going with this? It is easy to be a lake. There is comfort in consistency and sometimes we need that comfort. However, being stagnant does not allow for growth (spiritually, physically or emotional). By choosing to be like a river your life is continually advancing....forward progression. And sure there are going to be some obstacles (like that little kid building a dam), but like the river has proven patience and persistence will uncover a way to overcome.

I could take this metaphor into eight million different directions, but I'll keep it simple....keep moving, forward progression.

River

Epic Fail August

2009-08-27T07:07:00.000-07:00

That's right, August has been an epic fail. Well at least in terms of blogging and exercise. Why you ask? Because I'm crazy and somewhat nomadic which tends to not lend to compliance with schedules. Although I thoroughly enjoyed August it was not productive in terms of tangible measures. Here is a quick recap of why I have been absent from my blog (I have still been reclaiming the resistance, FTP!)

A good friend from college recently had her first baby so I road tripped out there to help take care of the little guy while her husband was away on business. The trip was a major success as I was introduced to these heavenly cookies, which was my first step toward veganism. That's right August has been my introduction to veganism. Which brings me to the second week of August.

Like I said I'm crazy and I have crazy friends who are vegan. In no way was I pressured into converting my eating habits to be sans animal. It was more friendly exchanges about concerns of what was going into my body. There were pros and cons of this new lifestyle and most of the cons were my own fault due to lack of planning and preparation. Since I am somewhat active my major concern with eating vegan is becoming anemic as well as not consuming enough calories. I don't want to be a vegan that lives on french fries. The week ended with me being anemic, which was quickly cured through the use of a multi-vitamin. And surprisingly it really wasn't that difficult to go without. Anyone having any delicious recipes I can add to my repertoire to ensure proper nutrition while I continue to destroy my body to achieve physical domination?

I took a complete 180 on my culinary adventure as I headed into the deep south to visit a friend. Good times were had by all and successfully avoided contracting the swine flu ( I wanted my friend to get me a shirt that said "I went to Mississippi and all I got was the swine flu", but apparently they are not in production). It definitely wasn't a vegan week, but honestly I didn't really eat much anyways so it all works out.

But I think I am back on the vegan bandwagon....well actually vegetarian bandwagon. I have decided to slowly eliminate and adapt my recipes to be vegan so that I don't feel completely overwhelmed. Right now I am meatless and eggless ( I still have my own, but I am not eating other creatures eggs). I am going to continue to hang on to some yogurt and cottage cheese until I can ensure I am consuming enough protein.

Also an epic fail for august.....working out. Seriously I just suck at working out when I am not at home which is horrible since I travel at least twice a month. Luckily my friend is on a fitness kick and I'll admit I am really competitive so that will probably help me choice going on a run rather than laying on the couch watching re-runs of Bones. Another source of motivation is to try and relive my glory days and compete in a match in December. That's all fine and dandy except I am fairly certain I don't actually fit in to my equipment from my glory days. So there is going to be some serious running going on in the month of September in the blazing heat with a little southern humidity for added fun. However, if I some how am able to win said event in December it might get me one step closer to an all expense paid european excursion.....so it is a win win situation.

So now that we are back on track I will try to be more diligent in posting regulary. Especially since work is in full swing and I am sure I will have a lot of funny stories to share with the bloggin world.

Love, peace, and oreo cookie cookies,
River

Self-help-philosphizing-talkative spin instructor vs. Snarky-disobedient-spin-partner.

2009-07-30T17:59:00.000-07:00

Sometimes you just need a friend that really speaks her mind, even if you are continually fearing that you will be kicked out of spin class. Favorite quote of the evening:
Friend: "See he didn't say anything about no talking during class."
River: "You were talking when he made that announcement."

Winner.......snarky-disobedient-spin partner.

Be eccentric!

2009-07-26T23:30:00.000-07:00

Well not that kind of eccentric. I'm talking about the muscle-building type of eccentric. The kind of eccentric that allows you to do exercises that you normally don't have the strength to do. Ok ok lets go back to the beginning in case you didn't get your degree in gym, like me.

In every excercise there is an concentric and eccentric component. Concentric contraction is the part where the muscle is producing force and shortening in length. Eccentric contraction is the opposite, the muscle is producing force but is lengthening. Confused? Let's look at an example. Imagine, or do, a bicep curl. When you lift the weight up from the starting position and you see that lil knot of muscle get smaller ( no sight of one? do more curls, just don't do too many) that is the concentric phase. When you lower the weight back to the starting position you muscle is contracting eccentrically.

So why do you need to know this? Working the eccentric phase of an exercise allows you to perform an exercise you might not otherwise be able to do. This is particulary useful for those just getting back into the swing of things fitness-wise or those who are building up to a more difficult strength skill. For example, like many people, particularly woman, I am unable to perform a full set of unassisted pull-ups. So instead of struggling for one and being done, I break the pull-ups into two components. The first part, I pull myself up to the bar assisted by a chair, focusing on full range of motion. Once up I hang unassisted and slowly lower myself down for a count of 5 to the starting position. Make sure that you lower yourself in a controlled manner, don't just drop.

So what other excercises can I do this with? Well......anything. If you are at a stand still in progression with a particular exercise try working on the eccentric component, especially with the more difficult exercises (e.g. pistol squats). One warning: You will be sore. For reasons not fully undersood (although there are many theories) eccentric exercises will make you more sore and stiff. However, the next time you perform the exercise soreness and stiffness will decrease. But in my personal opinion the gains made trumps the annoying soreness that makes you feel like an old lady/man hobbling around. And you can also tell everyone how sore you are from the killer workout you just did, which in turn causes them to think your a superstar of fitness.

With knowledge comes change (or at least it should), so use this knowledge to expedite your fitness goals and create the functional strength you require ( from squatting while planting your herb garden to jumping a fence while evading the long arm of the law) to live the life you desire.

I would lift my arm to wave good bye, but I'm too sore...

River

What's in a name?

2009-07-23T19:38:00.000-07:00

Nicknames are just so freaking cool. Most everyone has a friend or family member who is referred to more by their nickname than their actual name. And if you are like me and are nickname-less sometimes your just down right jealous of them. So how does one get an awesome nickname? Well lets first start with the types of nicknames. My favorite type is the ironic nicknames like the 400-lb Samoan referred to as “Tiny”. There are the nicknames that are an observation on peculiarity like Bill Mlkvy who played basketball for the Temple University Owls and was referred to as “The Owl Without a Vowel” (Hint: look at his last name). Other nicknames come from your childhood like George Herman “Babe” Ruth who typically left crying like a baby when older kids wouldn’t let him play baseball with them. All good nicknames despite arising from different situations.
Okay so now that we have the basics, how do you go about getting one? You may remember the Seinfield episode where George tries to give himself the nickname “T-Bone”. This is major violation of the most important rule in the nickname game- DO NOT GIVE YOURSELF A NICKNAME! Ever, not even if you think it might be the one exception to the rule. The “no-self-nicknaming” rule is probably the reason getting a rocking nickname is so difficult. You have to depend on those around you to do be creative and come up with something fantastic. Which brings me to rule numero 2- Do not be the guy/gal that continually tries to give everyone around you a nickname. It’s annoying. Nicknames are kind of a spur of the moment thing, a feeling, what the French call a certain je ne sais quoi. Here is a great example of a spur of the moment nickname.

If your friends just suck and can’t figure out something for ya the only other solution is to become an ultimate fighter. Seriously, have you seen the nicknames MMA fighters rock? Come on, Quinton “Rampage” Jackson, Anderson “The Spider” Silva, and my favorite Gina “Conviction” Carano.....those are some pretty intimidating names.

Good luck in your nickname quest.

-River

So simple even a caveman could do it.

2009-07-22T17:43:00.000-07:00

The beautiful summer months have brought about multiple camping trips as of late. I am a strong believer that food just tastes better in general when consumed outside and barefoot. But ya know what makes food even mo betta, cooking it on sizzling hot coals! Something about going back to the basics (even if you are surrounded by 15 RVs) and cooking on a campfire, especially without a pot/pan, really lets you commune with nature. And lets face it when you confidently throw edible objects purposed for consumption on ambers fellow campers stand in awe, which normally makes you feel like a BAMF. So here are a few of my favorite cooked-on-coals foods/recipes.

Before you start you are going to need to start a raging fire. Okay it doesn't have to be raging, but as a slight pyro mine always end up that way. Once you have burned a few big logs you should have some decent ambers/coals. Rake the coals over to one side and the firey/burning logs to the other. Even them out a little and you know have a fantastic cooking surface better than any Sear's sales associate can sell ya on.

Corn on the Cobb- * Crucial note- you need corn still in the husk or you will end up with popcorn*. This one is simple. Place corn on coals. Burn the crap out of it until the side facing down is black (usually about 10 minutes). Flip and repeat. Summer time has the added bonus of providing exceptionally delicious corn which allows for corn on the cobb in its simplest form. However, those who need a lil more flavor can go with the classic salt and butter. For those reclaiming resistance against traditionalism can try one of my newest obsessions Luizianne Cajun Season to, as Emeril would say, kick it up another notch. (VEGAN FRIENDLY)

Banana Boats-Possibly my favorite campfire treat. If you like smores and you like bananas chances are you are going to love this one too. So here is the low down on these lil beauties. Cut the banana lengthwise leaving the banana in the peel. Stuff goodness inside. Now my classic fall backs are chocolate chunks and marshmallows because they are staples in other camping classic smores. However, don't let conventionality hold you down. Anything that melts will be fantastic in these buggers. Have some extra Reese's Minis? How bout some Rollos? Or Mini Snickers? Go wild! Once you cram all the goodness that will fit wrap that baby up in some tin foil and threw it on the coals. Cook for about 5-6 minutes or you smell some the chocolate burning (people with ADD this will be your cue). The best news is that if you put something in the there that maybe you shouldn't have experimented with you have a fire handy to burn that thing up, no evidence left. (Possibly VEGAN FRIENDLY)

Veggie pack- Throw some veggies in a tin foil pack with some seasoning and you've got some natural goodness coming your way in a jiffy. (VEGAN FRIENDLY)

Campfire Hobo Packs- Politically incorrect name, taste bud correct flavor. Again make a tinfoil pouch. Through some rustic vegetables inside (i.e. potatoes, carrots, onions, celery) alongside with beef cubes. Add a little water and some onion soup mix. Seal it up and in 20-30 minutes you hot bag of joy.

So next time your on your way out to the great wilderness or just your backyard try out a few and let me know what you think.

You spin me right round, baby right round like a record, baby

2009-07-21T19:21:00.000-07:00

Oh spin class. One of the many activities that I love to hate and here is why.

Love

Bikes! Stationary or not I love bikes!Music- When an instructor composes the perfect playlist it really gives me the urge to turn that resistance knob a little more than usual.

Sweating- I know its not the most attractive thing (which is why I am never disillusioned by the fact that I will never find a mate at the gym), but man at least you feel like you did something.

Friends- Despite having crazy instructors that only want to hear their own voice, spinning does have the advantage over actual bike riding in that it is way less dangerous to converse with friends while riding. In addition, some of my friends are particularly fond of activities involving two wheels. And although I haven't taken a spin class with the one specific friend I'm thinking of, I imagine it would be enjoyable (especially since she has some life changing momentum going right now).

Fitness/Tired Level- Maybe the biggest PRO for spin class is the fact that no matter your fitness level you can do spin. If your having a rough day or you just aren't going full force you can easily adjust your workload.

Hate

It's not a real bike- Maybe it is obsession with bikes, but one of the things I despise about spin class is the fact that I am indoor. Riding my bike is the equivalent to mediation for me. I have had many "Ah ha" moments about myself and my life while riding a bike.

Instructors- Sometimes the most convenient time period for your workout is when your least favorite instructor is teaching. As a former group fitness instructor I understand that not every instructor is going to cater to your preferences, but man it is really annoying sometimes to hear people talk. Especially when they feel the need to talk to the entire time. As a positive this is a good time to practice tuning people out and getting into your own zone.

Music- Argh! I am not a fan of the techno/workout remixes of songs. Stick to the originals people.

So if you have the opportunity to partake in a spin class grab a friend and jump on. Here are some helpful tips if your a little intimdated by the spandex clad fitness junkies piling into the room with you.

Don't be afraid to ask. Get to class a few minutes early and let the instructor know it's your first time. They can easily set you up without the embarrasment of trying to figure out which knobby-thingy moves your seat down.

Figuring out your basic bike fit is fairly simply. Most spin bikes have three basic adjustment. First, saddle height. You can eyeball it by standing next to the saddle (seat) and adjust it to the height of your hips. Then hop on and, with the ball of your foot on the pedal, push down until the pedal is at the very bottom. When you foot is parallel with the floor your knee should be slightly bent. Once you get that squared away you need to adjust the saddle forward and backward. This is the most difficult part I think because you kind of have to find the "sweet spot" on the saddle. I usually slide around on the saddle and pedal for a bit before I decide that's the spot. Once you find it place the pedal at the 3 o'clock position (crank arm parallel to the floor). In this position you are trying to get your knee cap directly over the center of the pedal. Finally, the handlebar height. In the beginning go for what is comfortable, which is probably going to be higher. Shoot for the same height as the saddle or higher. As your fitness increases you may find that you want to lower the height of the handlebars. This will increase the demand of your core muscles to support your body. Once you get everything set start spinning. Don't be afraid to change things, even during class. These are basically guidelines that are "biomechanically" correct, however not everyone is built the same. A few millimeters of change in adjustments can make a big difference. So experiment.

Those padded-ass shorts were made for a reason. A good pair of shorts is a wise investment if spinning becomes part of your regular fitness regime. Again the guys, or gals, at your local bike shop can help you out in your decision. Your looking for a good chamois that is not just a giant pad. Giant pad= feeling like your riding in a diaper. So avoid that. Also bad, chaffing....nuff said.

Hydrate! Unlike riding a bike outdoors there is limited air flow. Its gonna be hot so remember to drink.

Hope this post has given you a lil spark of desire to go forth and experience what might be your favorite new activity. Don't be afraid to try something new. A lil change never hurt no one!