Hot Weather Running Tips

Hot Weather Running Tips

The Road Runners Club of America wants to remind the running community about the importance of following our hot weather running tips. Running in the heat of summer can be dangerous if proper precautions and preparations are not followed.

• Avoid dehydration! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore it is important to pre-hydrate (10–15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20–30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you’re missing. Indications that you are running while dehydrated are a persistent elevated pulse after finishing your run and dark yellow urine. Keep in mind that thirst is not an adequate indicator of dehydration.
• Visit Gatorade Endurance’s site. You will find great tools for developing a hydration strategy.
• Avoid running outside if the heat is above 98.6 degrees and the humidity is above 70-80%. While running, the body temperature is regulated by the process of sweat evaporating off of the skin. If the humidity in the air is so high that it prevents the process of evaporation of sweat from the skin, you can quickly overheat and literally cook your insides from an elevated body temperature. Check your local weather and humidity level.
• When running, if you become dizzy, nauseated, have the chills, or cease to sweat…. STOP RUNNING, find shade, and drink water or a fluid replacement drink such as Gatorade Endurance. If you do not feel better, get help. Heatstroke occurs when the body fails to regulate its own temperature, and the body temperature continues to rise. Symptoms of heatstroke include mental changes (such as confusion, delirium, or unconsciousness) and skin that is red, hot, and dry, even under the armpits. Heatstroke is a life-threatening medical emergency, requiring emergency medical treatment.
• Run in the shade whenever possible and avoid direct sunlight and blacktop. When you are going to be exposed to the intense summer rays of the sun, apply at least 15 spf sunscreen and wear protective eyewear that filters out UVA and UVB rays. Consider wearing a visor that will shade your eyes and skin but will allow heat to transfer off the top of your head.
• If you have heart or respiratory problems or you are on any medications, consult your doctor about running in the heat. In some cases it may be in your best interests to run indoors. If you have a history of heatstroke/illness, run with extreme caution.
• Children should run in the morning or late afternoon hours, but should avoid the peak heat of the day to prevent heat related illnesses. It is especially important to keep children hydrated while running and playing outdoors in the heat.
• Do wear light colored breathable clothing. Do not wear long sleeves or long pants or sweat suits. Purposefully running in sweat suits hot days to lose water weight is dangerous!
• Plan your route so you can refill water bottles or find drinking fountains. City parks, local merchants, and restaurants are all good points to incorporate on your route during hot weather running. Be sure to tell someone where you are running how long you think you will gone, and carry identification.

Stay hydrated, cool, and safe this summer!

An Ounce of Prevention

NOTE:  I am inspired to republish this entry after seeing Bob Harper, Biggest Loser trainer, on the Today show on Tuesday.  In February, Bob had a nearly fatal heart attack. According to his interview, he ignored some early warning signs of dizziness. Even if you are considered the epitome of health, like Bob, you can't know what you look like inside on your own. 

MY ORIGINAL POST FROM JULY 2015:

The Husband and I enjoyed a great week of vacation on the North Fork of Long Island after the triathlon in July.  Long island Lolita was kind enough to open her home to us and allow us to bring the smelly beast. The smelly beast is not welcome everywhere. There was resting, there was wine, there was lobster, and even a little stand up paddle board.

Of course, all good things must come to an end.  Upon returning home on Sunday, I found not one, but two letters in the mail from the radiologist office where I had had a mammography two weeks before the triathlon. The letter simply states: “pleasecontact our office to schedule another appointment, additional imaging is needed"  

WTF?! What does that mean? Additional imaging! Squeezing the shit out of my boobs and making them pancakes the first time wasn't enough? There were two letters. yes, count them TWO! Of course, I am freaked out and there is nothing I can do about it until Monday.  They never ask for additional images when everything is normal.  Clearly, something is wrong.

In hindsight, I do not believe the doctor's office should be allowed to send out letters.  You cannot talk to a letter.  If you need more pictures of my boobs, you should call me so I can ask questions. Your imagination is your worst enemy. 

Monday morning meant back to work straight away at 5:00am. Being up at 4am really lends itself to a different perspective of the world. To be at work at 5 really puts your mind in a different universe than when you get up at say 7 to be at work by 9.  When I finish my morning sessions at 7:30 AM, I expect the whole world to be up and running. Now, I would like to be productive but my hands are still tied. Most doctor’s offices don't open until 9:00 AM at the earliest (please correct me if I am wrong). I have been awake and working for hours! So 9:00AM!? 

The series of events that follow only add to the stress of the letters. I called and left a message for the scheduling coordinatoras instructed, crickets.    I call again on Tuesday, once in the morning and once again in the afternoon.  Finally, I get the chance to speak with the coordinator.  I explained to her that,after I received two letters and two phone calls (did I not mention the phone calls) from her office asking me to come back in, I felt a bit of urgency to speak with someone. Not returning my calls for a few days was additionally upsetting. Not to mention that I received two letters and two phone calls in a three-week period. 

The woman explained to me that there was something on the film that they were not sure about and that I should get my old films and get them over to her. She continued to explain, since this was my first visit to this office, the Dr. can look at them to compare to the latest. She insisted that I make an appointment "just in case" and if the doctor compared the films and saw no change, we could cancel the appointment.

I am not taking any chances. I hand delivered the films myself 10 days before my appointment. I figured this would give them enough time to read them. 

My just-in-case appointment was scheduled for Thursday.  I called the Monday before my appointment to find out if it was needed.  Apparently, the doctor had not read the films yet and they would call me back in 45 min.  Two hours later, I called back.  I was told the doctor had not read them yet but they would call me back once she was done seeing patients for the day.  I was not happy but I understood.  

Tuesday morning, I called the office and left a message.  I was told once again that doctor had not had the chance to review the films and that they would call once she did.  In addition to wanting to know if I had to keep my Thursday appointment, Long Island Lolita was coming to visit on Thursday and I need to tell her where to meet me, if at all.  I waited all day Tuesday to hear back. I don’t know if I have words to describe how angry and frustrated that I was at that time.

Wednesday rolls around, you guessed it, I called the office first thing in the morning. I was told once again that the doctor has not read the films yet.  (NSFW expletive inserted here.) Why did I bother to bring the films 10 days ahead of time? I know doctors are busy but you can't take 10 minutes at the end of every day to review films and assuage someone's fears? I can promise you I was not a pleasant person to be around that Monday Tuesday Wednesday.

Finally, at 4:30 on Wednesday I got a call from the doctor office. I was told I needed to keep my appointment. I texted The Husband right away and simultaneously broke down in tears.  He had a dinner scheduled that night but volunteered to cancel it. I told him "no" go to the dinner.  There is nothing he can do.  

I spent my evening with Olivia Pope, Cabernet Sauvignon and Kleenex.  

The fear of the unknown is devastating.  The imagination is so powerful.   I cried my way up the entire evening for not knowing what this all meant. It's a lump. It's unusual. Would I live with only one breast? 

Could my husband still love me? Would I be able to look at myself?  What would be like to live with a piece of me gone?  Of course, after bouts of feeling sorry for myself, I would have bouts of if his is cancer I am totally going to kick its ass! And then I would think what if it is cancer? The cycle continues until bedtime.  When The Husband arrived home, I couldn't even face him because I was so scared. I didn't want to scare  him (he is such a delicate flower). 

Morning of the appointment, I arrived at the radiology center. I was surprised how quickly they took me in since the waiting room was full.  I was given my instructions to undress and wait. Again, surprised again how quickly they took me.   Once in the room, the offending boob was once again smashed. But this time, more so than the first time. As the tech was squashing boob to look like a pancake, I would see the mass in my breast that everyone was so concerned about.  My stress levels became even higher.   Pictures get taken and I am instructed not to get dressed just yet. The doctor needs to read my film and compare.  Our history being what it is, I figured I would be there for at least 10 days.  

It was not quite 10 days but I did have to hang around half naked for 45 minutes waiting for “what I don’t know” because nobody explained the process to me.  Not being one who sits for long, I began pacing the hallways, disruptiintrusting pretty much everyone.  

Around the 1 hour mark, I am called into yet another exam room.  Apparently, the boob squashing was inconclusive and they needed to do an ultrasound.  If I were not so scared, I wouldhave been equally angry.   This is scary stuff and I am alone here. The Husband is at work, Lolita is on her way but would not be there for at least another 30 minutes and I couldn't burden another friend. What if were nothing? 

They at least get me started immediately with the ultra sound.  The technician immediately checks the results and withinseconds tell me " it's just a cyst". A cyst? That's it? Are you sure? She assures me she is sure.  A CYST! YAY!  I have never been so happy to just have a cyst. Phew.  I immediately text The Husband and Lolita and I swear I heard them both exhale through text. 

I am lucky it was nothing and I am smart to get my mammogram every year. My personal doctor recommends a mammography every year. Some recommend every other year. The point in telling my story was to emphasize the importance of prevention.  Many conditions, if caught early can be treated.  Women, get your mammography every year (whatever your physician suggests). Get a physical annually.  It is so important to know your numbers. You should know your cholesterol bloodpressure, blood sugar, your vitamin D levels, your BMI and body fat %.  Based on your family history and your physician’s advice, don’t forget the colonoscopy.  

Knowing these will let you know what you look like on the inside, we already know what you look like on the outside.

Lil' Crazy

The Husband and I have a language all of our own. I think most couple do.

The Husband and I will be watching shows, sports or politics and discuss the “level of crazy” the particular person needs to be in order to be driven to the level of success that person achieved.

For example: George Clooney.  George Clooney, Mr. Hollywood, has some of the greatest success out there. Most everyone knows who he is. And although there was probably a fair amount of nepotism in his beginnings, he had to be talented enough and want success enough to move forward. He also had to disregard the naysayers who may have only considered his career on the coattail an of his famous aunt (Rosemary Clooney). 

Let's look at someone that doesn't have any nepotism in their background, Tom Cruise. Raise your hand if you think Tom Cruise has a special kind of “crazy” ✋. He has no famous parents, siblings or friends to leverage in the beginning of his career but something drove him forward (yes probably Scientology but that should only prove my point). 

One more, Michael Phelps. This is fitness blog after all and not a blog about acting.

Let's just put his physical attributes aside for the moment without denying that they made him a very special athlete. He was not born in Hollywood under bright lights but in Baltimore, MD. His mother was a middle school principal and his father a state trooper.

Phelps Parent are divorced (which could have led to a whole different set of issues). And although his father was a very good football player, neither of his parents were Olympic swimmers.He claims to have just fallen in love with the sport itself.

What drives a person after that to move their career to the top? “Super special crazy” no doubt.Phelps career is well documented and you can see that he was swimming most of his life (minus the first 7 years). We can go a lot of place with this story but I want to focus on the part nobody talks about.  Not the glory but the pain and the suffering.

You hear stories of athletes waking at 4am to go the gym/pool/track but do you actually know anyone that does that? We “everyday” athletes go about our lives wishing we were in better shape, thinner, maybe more muscle mass maybe more tone but what does it take to get there?

You get up at 6, think about going to the gym, hit snooze next thing it's 7am and all there is time left for is a 5 min shower before heading to work. Or you did not hit snooze but only made it as far as the sofa with a cup of coffee.  Lunch hour? Starving! Plus showering and changing in the middle of the day, oh the hassle. After work? It depends:  did your boss make you stay late? A client calls just at 4:45?  Invitation to happy hour or dinner? 

Sound familiar? I find with lots of my client before they met me this was their scenario.Not everyone has the internal discipline to get to the gym.  Some of us do.

Which leads us to the original scenario which is where your inner crazy might be found.

Back in 2000, I worked from home with my partner as a stock broker (Long story, different blog). I wanted to lose weight. I signed up for something called eDiets (similar to weight watchers but with calories, not points). I LOVED it. I didn't have to tell anyone since I worked basically alone.  Every Saturday morning, I would create my menu and head to the grocery store.  On Sundays, I would prepare my food for the week so I didn't have to think about what I was going to eat for the rest of the week.

I was also training in mixed martial arts.  I had made friend there and every day we would email one another and ask if the other was attending (eventually we worked out a schedule and didn't have to ask). I attended two classes on Monday, one on Tuesday, off Wednesday, two classes Thursday and off again until Monday and both of us ran on weekends.  

I had no idea what anyone thought of all this discipline because I lived with someone who ignored me, trained with someone who “got it" and I had no co-workers or other close friends at the time.FF -> 2003.  Without going into the very interesting details... Ticker tape and partner now in the past, I started working at a staffing company. This was the first time I had worked in an office in 3 + years.  Excited about my new fresh start, I planned my outfit and my lunch and packed my MMA bag for commuting the next day, my first day.

They sat me across from what I can only recall now as an awful woman (for those who know me, no it was not BK).  At lunch time, I broke out my lunch: two ham slices, lettuce, carrot slices on a mini pita with a Li’l Milk and 8 almonds (yes, this was my actual lunch). The awful woman saw what I brought for lunch and proceeded to make fun of my lunch: first the size of it and second the fact that I brought a Li’l Milk. 
I was so upset, I almost quit. I called my mom. I cried. I have never had anyone make fun of me like that. It was mean and it was cruel.  

My mother reminded me that I could kick her ass and not pay her any mind.  Since then I don't.  

During my 15 years doing MMA, I missed a lot of social functions and dinners out (but did I really?). I was doing what I loved with like-minded people who "got it".

These days I have turned my crazy from the heavy bag and mitt drills to the pool, the bike and road.  
There is lots of sacrifice in triathlon.

There are many hours swimming and biking and running and as you get deeper into the season, there is less and less time for social anything and more and more in the pool on the bike and on the road.No one makes fun of me anymore for making those types of sacrifices because it is who I am. During my corporate years, I caught tons of grief for not attending sales functions because I was training for a tournament. Or attending a happy hour because I promised to help someone with their grappling technique.  

On Wall Street, it was staying with a market position when the market was going the wrong way. In sports & fitness its sacrificing time with family and friends for your own personal goals. Wouldn’t you be “extra special crazy” if you were trying to achieve someone else's goals?  Wouldn't you be heartbroken if you followed the crowd and never achieved what you set out to achieve?

So, if you want to be a little successful, you just need to be a “Li’l Crazy”. Up at 4:00 AM to get into the pool? Probably not. Work out 3 times a day? If you don’t want a life. Find an hour 3 times a week with a fun activity on the weekend with friends? Li’l Crazy. 

NYC Triathlon #4-The Race

I posted my first and only blog just before the race to let you know you know that I , in fact ,was racing this year.  I had so many people asking me if I was racing.  I claimed in my blog that I was not nervous and that this whole triathlon thing was like putting on a pair of shoes.  That is true and it’s not.

In the week before the race, I had a major light bulb moment. As an age grouper, we are not allowed to dive into the Hudson River. Diving would bring immediate disqualification. Age groupers are only allowed to jump in. This brings about an interesting turn. Once you jump in you can’t see.   My first year running I met some park guys that told me you can actually touch bottom in the area where we race. It was comforting to know that I could touch if I needed to touch. Knowing there is no way to practice swimming in the Hudson, the least I could do was practice jumping into the water. 

The week before the swim, I fixed myself at the deep end of the pool and simulated jumping off the barge into the water.   It  turns out it is just as difficult to see in pool water as it is in Hudson River water.  

For the last three swims of the week, I practiced jumping in and breast -stroking away from the barge.  It may have been a late discovery, but it helped.

The goal for the rest of the week was: don't get hurt.

Success!  By the time Saturday night rolled around, I was uninjured. There is always a small part of me that wished I would be injured so I wouldn't have to race. But in reality I would be broken hearted if that were truly the case.  Race day nerves start on & off for at least two weeks before. The night before I felt relatively calm. The hope was that I had been through this enough that I would get a good night sleep.  So that didn't happen.  Bed at 9 up at 3 and really no deep sleep, just always right there at the surface.  Experience has allowed us (The Husband & I) some insights. Tri-tats go on the night before, no breakfast gets eaten not even choked down and inevitably something will happen during the race, whether it be nerves, splinters, blisters or something forgotten.

We also like to think we are pretty smart people and have micro plans throughout the day mostly about logistics around the race. The plan: he drops me off at transition and parks the car,  we meet at transition for the walk back up to the start.  Plan executed. I practice my transition setup so often that it take me 5 min to set up in T1 on race morning. I always think there is something wrong or that I forgot something because to me  everyone else seems to take forever inside transition. We head up to the start. Along the way we meet a woman, her first tri, who forgot her timing chip. I give her the DL on the course and wished her luck.  

Once at the starting point, I hit the porta-potties.  4,000 people racing. What are the odds that I get a porta-potty that has not been used yet?  Apparently pretty good, it happened 3 times. My race nerves come out in pee, so I got three new ones but after that, my luck ran out. Trust me I didn't just pee three times, it was more like 30. 

I had at least an hour to hang out.  Transition closes at 5:15 am. At first, the start area was quiet and I figured I was going to be on my feet for the next couple of hours. I should sit.  So we sat in the grass and watched the start area fill up once transition closed.  The first year I ran this race, waiting in the start area was so intimidating. I watched everyone lube up (I had no idea why at the time), saw people storing their goggles & swim caps on their person and walked around like they knew where they were going. What a difference a little experience makes. Soon enough people were sitting in the grass all around us.  I was surprised. I never saw people sit before. It was interesting that we were trend-setting and comfortable enough with the race to be able to sit.

At 5:40, it was time to move.  Racers are supposed to be in their start corral by 6:00 am.  The process of putting on a full triathlon wetsuit in high humidity is a workout all by itself and should take a solid 5 min.   Lube the ankles, most definitely the shoulders & neck (learned that the hard way) and wrists (also the hard way). I get my wetsuit half on and make my way into the start corral. The energy in the start corral always gets me going.  I always feel bad for The Husband at this point. He, who has stuck by me and sacrificed his weekend, usually starts getting ignored at this point. A) He is not allowed in the coral and B) it’s time to race.  

Waiting to move up, we watch the pro and elites.  They are impressive.  I wonder out loud how can they move their arms so fasten. Collins finished the 1.5K swim in 12:01. I am sure he is disappointed. Last year he finished in 11:03.

While we were waiting, I met Liz.  This was Liz's first triathlon. She was nervous and it showed.  I verbally walked her through the course telling what to expect along the way:  fast swim, if you get tired, float. A hilly ride, mostly shady until you head back with 3 brutal hills and a hot hilly run with the two worst hills coming at the half way point. Did I mention the blistering heat? That comes at the end part of the run. 

I kept Liz by my side as long as I could. We sat on the barge together. I wished her luck and the whistle blew and into the Hudson River we went.

This year, I swam. I mean I really swam. There was no moment of panic, no “oh my God, what am I doing here” or “what was I thinking”.  The only thoughts I had were “Damn it! Why am I always at the left end of the barge?” A much better thought and one of confidence.  

Out of the water (for a lovely 800 meter barefoot jog) to T1. Onto the bike and off we go.  My plan is to wait for 8 minutes out to start consuming calories. I usually use Gu and this day is no different.  Gu tends to be very sweet so I need water to wash it down.  I grab my water from the back of the bike and for some reason instead of putting back in the back I move it to the front water cage.  I have a second bottle in the back racks holding Nuun ,an electrolyte replacement. I find I don't need it until I am about mile 13.  

I reach behind and grab the water bottle fille with Nuun but there is none left in the bottle.  I can also see a burn hole in the bottle itself.  I have no idea how this could happen. The bottle is useless but I put it back in the rack. I am not happy that I don't have any extra fluids for what is supposed to be the hottest day of the year so far.  Within minutes, I hear metal crash behind me.  My first thought was a crash. Turns out it was my dual water cages now on the West Side Highway.  I certainly was not going back for them it would have been too dangerous to pull over and try to grab them out of the middle of the course with hundreds of people on bikes moving anywhere from 12- 30 MPH. I said good-bye to the holders.  

Did you know that New York City is laden with hills?  My hamstrings can tell you all about it.  I finished the ride without further incident and thought about how fortunate I was that I left the one water bottle in front. As I pull into T2 my hamstrings are tight. Really tight.  Before I head out for the run, I try to stretch them. They are tight enough that I cannot even bend over to get my shoes on. shit shit shit. I can't DNF. I squat and get them on and start limping to the run out. The first bit of the run is a steep hill out of Riverside Park. I can't run it. I walk it with my hand in between my legs trying to massage out my hamstrings and continue to make forward progress.  The race photographers have beautiful shots of this by the way. 

I hit 72^nd Street and I get a blast of heat. Ugh. The race volunteers are trying to keep us inside the cones but that is where the sun is. No one that I can see is listening to them as we all need shade. At 9:30 am it was already 90 degrees. The first mile for me was ugly with a capital U. 

I was moving at a 14 min mile due to the heat and the hamstring. When I hit mile 1.5, I got a shower from the spray guns, a bit of water to drink at the aid station and I continue on. The whole race was a late start, instead of starting at 5:50 I believe the pros went off at 5:55 or 6:00am so by the time we all hit central park it was completely covered in sun. The second half of my run was no better than the first half. I was moving faster just not by much.  By mile 4, I had dumped so much water over my head and down my back my shoes were squishy.  The last water station went by and I knew I could make it.  And I did. Hot, broken, and tired.  

I found out later the heat was too much for people. They shortened the course for those who started later. Apparently if you were not at the 1.2 mile marker by the time the announcement went out you were directed to the finish. I love the people who organize this event! It was the right thing to do even if it did disappoint some of the participants.  

The Husband and I met up and grabbed some food before heading to our respective errands. Me picking up the bike (which only I can do, their rules not mine) and him picking up the dog before heading home to pack up for vacation and do a little celebrating.  

I love this day and I hate this day. I love the planning and the prep and finishing. I hate the nerves on race morning. If it were not for them...

On Tuesday morning after the race, I received an email from NYC Triathlon. Liz, the lady I stayed with during the start corral sent me an email through NYC Triathlon, thanking me for waiting with her to jump in the water. She said the waiting to jump was a daunting experience and my kindness helped her get through it.

The email made me cry. It is awesome that I was able to share my experience with her to make her day better and successful! 

Until next year...

Triathlon Training. Race #4

And so it begins which is how I started this blog entry on April 9^th.

In reality, my training started March 22 and only got around to starting a blog entry three weeks later. Here we are 12 weeks after that and I am just getting back to finishing that blog entry.

I did not realize how many people have read my Tri training blog. Over the last few months I have received many inquiries on whether or not I was racing this year.  The answer is yes I am. As a matter of fact, the race, the New York City Triathlon, is this Sunday (July 19th). 

I thought that maybe I would not blog about my training this year.  I picked up a new client early on in my training who likes to train at 5:00 am. When I say early on, I mean, kind of almost the day I started training. By the time we finish up in the morning and then get my own training in then head to teach my classes, well, there is  just not been enough time and training sessions got longer. I was more interested in napping than writing.

My original blog started 3 years ago. Is was to document my triathlon training and to share what it was like to train for a triathlon.  I have shared my experiences on potholes, arrogant bikers, rude swimmers and distracted runners. I have written about wind, rain, injury, exhaustion, tears, blood, triumph and personal revelations. Here we are again. This time, not the start but nearly at the end of a new training season. I am ready to do it all over again on Sunday.

The training season started off with a split start. I was scheduled to start training March 29th but I was also scheduled to be away at the ACSM summit that same week. I started biking and swimming the week before and ran while I was away in Phoenix. I was also simultaneously training for the More Magazine half marathon (April 19th). To say it was chaotic was an understatement in those first few weeks.

Once the half marathon passed, I became Tri focused.  Swimming, biking and running three times a week plus strength training. During my training this year, I realized how very different it felt this year and so very different than it was the onset 3 years ago. What was scary and new has become familiar.  What seemed impossible is now easier. Training that seemed so hard and long, has become routine. I spent a great deal of time in the gym strength training over the winter focused on becoming stronger and leaner.  I feel that has paid off tremendously.

Swimming that seemed almost impossible for me, has become easier.  Easy enough to the point where the dread of the 3000 yard swim is not fear that “I can't do it”, but how long it’s going to be and how “I wish it were just over with already”.  To make such long swims less boring, I found a waterproof shuffle.  SWIM CHANGING! not life changing, but boy oh boy did it help. 

The true pain and dread showed up around week 13 just as I was coming into peak training. The runs are long, the rides are far and the swims seem to last forever. By week 14, I asked The Husband to remind me to defer until next year, I needed a break.  Of course now that we are at taper week, and I feel good, ready to go and unlikely to defer until next year. 

Training this year has been completely different. Triathlon is not new anymore. It is just what I do. Don't get me wrong, my race day nerves will show up, some already have. I started panicking about two weeks ago. I will always be nervous before jumping into the water. I don't know anyone who doesn't have some kind of nerves on race day no matter what the race. 

The biggest difference is this year I am looking beyond the race into the week after. A serious vacation awaits and I will not be solely focused on the all-consuming triathlon.

See you in the Hudson!

Make a Plan

I have been working on this blog for nearly four weeks.

In the first draft, the tone was too angry. It was not much better for the second draft nor the third. Finally now, weeks later, I have found the proper tone.

It all started with a rash of cancellations from my personal training clients and my cleaning lady.

I love routine. And when my routine is interrupted, it drives me crazy. (My nickname is not Gumby). That’s not to say that I am not flexible, I am. I just prefer to stick to the plan.

The first week my cleaning lady cancelled, it was because it was too cold for her to be outside. It was well into the single digits and I understand that standing around waiting for a bus or a subway is not ideal. The same week, a client cancelled because she was sick. I get that too. Sick is sick. No one wants to jump around and push themselves when they are under the weather. A second client cancelled two days ahead of her scheduled appointment because she was tired. Seriously? Two days before and you are already too tired?! I know she just didn't want to train. To make my week complete, a third client cancelled because she had too many other things going on that week. Poor planning on her part.

Cancellations drive me batty. Mainly because it changes my week. (Have I mentioned how much I hate change?) I have a set schedule for my week. Because my week takes coordination, it is easier to have an idea of when/where I need to be and when. I learned my discipline from my mother early on (she consistently packs her lunch the night before and lays out her clothes) and then from my Sensei later on in life (instilling discipline, drives self-discipline). And let's not forget The Husband, the project manager. He plans for a living. When I come across people who fail to plan, well... I just don't get it.

Please allow me to help. This is not just fitness advice but perhaps a little life advice. Although it sounds rigid, having a plan is a good thing. If you have a plan, you can make time, plan alternatives and not rush. Things don't get forgotten. Planning and organizing actually gives you time to relax. It may sound forced but scheduling down time works.

If I know I have a client in midtown at noon on Friday, I am not going to book another in the Bronx at 1. I go so far as to sit down Saturday mornings and create a food plan for the week. So when I hit the grocery store, I have a list and no extras make it into my cart. I don't have to think about what I am going to eat during the week. Everything is laid out in front of me. Of course there are last minute invitation to lunch or dinner but, with a plan, 80% of the time I eat better. I shop at the same time more or less every week. I work out at the same time every day.

A plan does not have to be strict (I know the husband will disagree here [Editor’s note: I actually agree]) but at least a guideline for what your week/day/month look like.

Since I write about fitness, let's talk about planning your workouts. Start with your goals: weight loss; increase strength; improve endurance, etc. Define the time frame and be realistic. It takes at least three months before you will see results. With that done, how do we get there? Pull out your calendar. We already know you work. That pretty much eliminates Monday through Friday from 9-5 plus commute time. That leaves us with mornings, evenings and weekends. Is there a gym near your office? Could lunch time work for you? We have to explore all options.

Personally, I prefer morning workouts. You say “Laura, I have to be in the office at 8:00 am, and I have no time”. Let me ask what are your expectations of a morning workout? A morning workout can be 20 minutes and not an entire hour. Save the long workouts for the weekends.

Have heard of HIIT (High intensity interval training)? You can burn colossal calories in a short period of time. Without getting into specific protocols of the different types HIIT training, let me give you an example of one. Get on the treadmill. Start at your normal pace. Run for 3 minutes, at the top of the third minutes, turn up the pace. If you usually run at 5.5 or 6, take the pace up to 9/9.5/10 and sprint for 30 seconds. Recover for 30 seconds and then go back to your regular pace. During the course of 20 minutes, you will sprint 4 times and gain a great calorie burn. There are so many types of HIIT. You could do a lifting circuit in those same 20 minutes. With the right intensity, 20 minutes can feel like an hour.

If you want some help putting together a 20 minute morning routine whether it is for the gym or your living room, email me: laura@inspiredbylaura.com. You can use the same idea for a lunch time workout during the week. Save your long runs or cycling for the weekends.

Back to my point, get your workout on the calendar. Monday at 5:30 am. Wednesday 7:00 pm Friday 6:00am. Whatever works for you? It might be different every week, and that's ok. But you should treating this time to be as important to your day as any doctor appointment or work meeting.

You only get one body. You cannot trade it in and replacing the parts gets expensive. Preventative maintenance is easier and less expensive.

Clients complain all the time about not seeing results. It drives me crazy. I would like to shake them. Remember that appointment that you cancelled last week and the week before? Training consistently will actually get you the results you are looking to achieve. Working out once a week or once every other week makes your workouts more of a chore than enjoyable. It’s like starting over again every week. As you build stamina and strength, your workouts will get easier, then they become fun. Your body needs to be taxed in order for it to adapt to new stressors. You just need to do the workout.

There is no such thing as a perfect week. Life gets in the way, kids get sick, people call out cold & tired and bosses demand some crazy after-work meeting at the last minute. Knowing that, and having a plan will allow you to get other important things done, like taking care of yourself. If you don't take care of yourself by dedicating some time every week to your workout, you won't be able to take care of those kids or attend that meeting or cover for an employee that is tired & cold. Make the plan, it’s a start to a successful week. 

Vegan, Vegetarian or Carnivore

I have been toying with the idea of going vegetarian for at least a year now. Over the weekend, I watched a documentary Forks over Knives, which got me thinking of potentially going vegan. I like to skip steps. Why walk when you can run?

I truly believe in the benefit of a plant-based diet and if I could save a few animals along the way...

The first reason I dismissed the idea is The Husband's ex-wife is a vegan. I could never be like her. I actually don't know her but who wants to be like your spouse's ex? They are ex's for a reason right?

The second reason I dismissed the idea because I thought of the things I would have to give up. Meat for one. Ice cream, honey, cheese. How can a person live without cheese? I love cheese. Doesn't everyone love cheese? What is better than a glass of Cabernet with a big ol’ stinky cheese? My mouth waters just thinking about.

I began writing this morning in hopes to work out my dilemma.

There are many types of vegetarians. Ones that eat eggs, ones that don't. Some that eat fish. Some that eat cheese. Others eat chicken and abstain from mammals. For some, the rule is don't eat anything with eyes or parents. It can all get to be a bit much. For the most part, I think we all know that vegetarians are people who don't eat meat.

Taking plant-based eating to the extreme are vegans. When I picture vegans, my mind sees a group of people in military fatigues standing with shotguns all of who are painfully thin. I know this is absolutely not true. Vegans, by definition, are vegetarians who omit ALL animal products from their diet.

When I picture carnivores, the picture isn't much different. I still see a group of people. They are just standing next to large slabs of meat hanging over a fire, sporting their 10 gallon hats. All of them are overweight but they too have shotguns (who says media has no influence). This too I know is not true.

Now that you see what I see, back to the dilemma.

The biggest problem with our meat today is that it is mass produced. Industrial animal factories. This is not a term that makes me comfortable. Our chickens, cows and pigs are bred to produce meat, the bigger and faster they grow, the more valuable. They are held in confined feedlots where they eat high protein grain-based feed and other unmentionables. This feed contains growth hormones and antibiotics. Once a cow gets to be 1400-1600 lbs., usually as a teenager, it is transported for slaughter. During the transportation process, the living conditions get worse. The animals are not used to being moved and often vomit and get diarrhea in the process. Not to mention they are deprived of food and water during the transport. I cannot describe to you what happens next as it is too upsetting. Needless to say, this is not the meat I want to eat. There is a week's worth to say about the antibiotics and hormones and the long term effects on us and our children.

Cows should eat grass.

On the flip side, we humans have been eating meat throughout evolution. Unprocessed meat is loaded with healthy fats and grass-fed animals contain up to 5 x's Omega 3 as corn fed animals. Meat contains high quality protein that is crucial for the function of muscles and bones. It is also delicious. If you choose to eat meat, look for grass fed, organic. You know the smaller farmer is also slaughtering his animals in a more humane way.

With that said, what are the benefit of going plant base? First, by eliminating processed meat from your diet you also eliminate saturated fat and cholesterol. The benefits of a plant-based diet range from nutrition:

·         Increasing fiber,

·         Reducing saturated fats

·         Adding phytochemicals

·         Vitamin C

·         Folate

·         Potassium

To disease prevention:

·         Cardiovascular disease

·         Type 2 diabetes

·         Colon cancer

·         Breast cancer

·         Macular degeneration

·         Arthritis and osteoporosis

And physical benefits:

·         Lower BMI

·         Weight loss

·         More energy

·         Healthy glowing skin

·         Less migraines

Again, on the flip side, there are people out there to claim to be vegan but don't know how to eat healthy. French fries (most likely cooked in animal fat) are not health food. Potato chips fall into this category too. The whole idea is to eat healthier (have you met the spiralizer yet? LOVE IT. Parnsaffles and zuchetti, yum!). At least that is my take on it. Not to forfeit food for a cause and be so militant in the lifestyle that you wind up alienating family & friends. Vegan cooking is less difficult with resources like Pinterest and Google with 1,000's of vegan and vegetarian recipes. Every day I search for vegan & vegetarian recipes and have made some wonderful discoveries.

Vegetarians on the other hand seem to be a bit more flexible. Cheese and eggs are allowed (if you are Octo-lacto). Wine is also allowed (thank goodness). Fish is allowed if you are pescatarian. It seems you can make up some rules for yourself instead of staunchly following vegan guidelines. I mean really, how to you sweeten tea if there is no honey in your life. I think I can fairly rule out veganism for me.

I think the best I have found so far is the flexitarian, mostly vegetarian but allows meat once in a while. The rule is you decide when and how you add meat to your diet.

I have found no hard and fast rules for flexitarians. Mark Bittman recently published a book: Vegan before 6. It’s worth a look.

In the end my dilemma is partially solved. Be mindful of everything you put in your body: choose organic meat, eat more plants, and choose what works for you and your lifestyle.