Sports Drinks, It’s A Fluid Story

From a fun amateur chemistry experiment in college, to a very successful and serious sports drink that a few sluggers on the Boston Red Sox are fueling up with. That’s just part of the Fluid sports drink story. The recovery drink first started in a salad bowl of Richard Smith’s college house in San Luis Obispo, California while he was attending Cal Poly State University. Richard was kind enough to stop by our ESPN studio and chat about Fluid and how it stacks up against the other guys. We talked about where the name fluid came from, what’s in his recovery drink and why, what is “natural flavor”, how soon after working out you should drink Fluid or any other sports recovery drink, the ratio of carbs to protein in Fluid and why, and a few other fun things as well. Listen and enjoy!

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You can check out http://livefluid.com/ for Richard’s nutrition school and blog. It’s a great read!

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Richard Smith in studio

Excouch Potato Turn Iron(Wo)Man: Sweet Athletic Dreams Are Made Of Zzzzzzz’s

Samantha Pruitt

This last rainy weekend really put a soggy damper on my Ironman training agenda when it kept me from my long 75mile ride on Saturday afternoon. Instead of joyfully spinning out my legs and lungs in the fresh air, I dusted off my indoor bike trainer and pulled out some training DVDs then rode virtual circles in my living room. Luckily I had bought the Ironman Arizona bike race course on DVD  for just this occasion to ensure the ‘hamster on a wheel’ boredom would not set in nor the call of my house hold chores to pull me off the bike. I lasted a mere 90minutes before the gut driven idea of a homemade enchilada casserole dinner took hold of me and I gladly jumped off the bike and right into the kitchen. The weather still cold and nasty, I slept like a baby that night with my belly full of hot food and warm dessert dreams of the Ironman Arizona bike course on my brain.   

Then come the next morning my 6am alarm went off to dress and head out the door for a Starbucks before my 16mile long run. However, my ears also heard the splattering of raindrops upon the roof. I stumbled out of bed and looked out the window to confirm my suspicions. Crap!  Absolute wet, cold, windy crap. Having no desire to risk a mid-training illness by running for hours soaking wet, I text my fellow Central Coast Triathlon Club peps http://www.facebook.com/home.php#!/pages/Central-Coast-Triathlon-Club/135755944476 

that I would be a no show for the group run then tucked myself back into my warm bed. ‘C U @ 3:30pm instead, same location’ I typed.   Apparently I needed those extra zzzzz’s because I ended up getting over ten hours worth!

In surveying some fellow athletes, I learned many don’t get 6 hours worth nightly due to work, family & training obligations being out of balance. Then others somehow regularly tuck in for 10hours worth! But the average non-athlete American gets only 6.9hours a night. Athletes are weird and will invest all kinds of resources into the latest gadgets, best equipment, fancy training programs, high-end fuel & hydration but totally ignore the 4th basic human need after oxygen, water and food….SLEEP! Upon doing some homework I found that lack of sleep compromise both your immune system & endocrine system leaving you vulnerable to illness, injury, overtraining, not to mention GRUMPY! It also decreases your focus, performance and energy while increasing your stress hormones and inflammation. All that making it hard to fully recover! The Dinges Sleep Study I found stated that after just 2 weeks of patients being restricted to only 6 hours of sleep per night their responses and productivity were as dramatically impaired as the other patients who were forced to stay awake for 24 hours nonstop. They both tested as bad as someone who is legally drunk!

Ironman T3 pillow

Athletic training produces body & system overload. In turn, we require recovery in order to fully adapt to that overload and produce desired results. Sleep is our natural optimum 8 hour recovery window for the body to do just that. The deep levels of the sleep cycle are where our muscle repair takes place, our hormone levels balance out and our exercise induced inflammation decreases. I’m glad to be reminded and to share with you, that in order to reap the most our training time and ensure full recovery, we all need 8 hours a night. Now, that does not include the time we spend laying in bed reading Runners Word, Triathlete and Trail Runner magazine. Real deep dream producing sleep. Also by keeping a regular schedule, a dark bedroom, no late big meals or TV, no caffeine or booze or nicotine, no late workouts that drive your core temperature and stimulate your nervous system we can affect the quality and well as quantity of sleep we get. Then upon shopping Sunday for a new mattress for my teenage son, I came across the answer to all my sleep problems. I kid you not, my heart jump out of my chest when I saw The Ironman pillow. According to the salesman this Ironman branded pillow, affectionately called the T3, held the latest technology in sleep recovery with special layers and materials that speed up recovery by increasing muscle oxygenation http://www.ironmanmattress.com/

And the store had already sold the three Ironman mattresses they had in stock! I asked him for the names of the locals who bought those so I could go sleep with them but he refused the information. For an Ironman maniac minute I was tempted. Then when I saw the $139 price tag for one pillow I decided I was just gonna have to stick with my old pillow and just work on spending more time with him instead. I hope you re-evaluate your zzzzzzzz’s as well to ensure all your athletic dreams come true.

Living the Run is thrilled to publish Samantha’s Pruitt’s weekly blog “Excouch Potato Turns Iron (Wo)Man”. Sam has gone from an overweight and unhealthy coach potato to a fitness fanatic. Pruitt is a Certified Heart Zones Triathlon Coach, ACE Certified Personal Trainer, RRCA Running Coach and USAT Certified Race Director. View Sam’s complete bio on our Bloggers Bio Page. You can read her blog every week on www.livingtherun.com.

Other Excouch Potato Turns Iron (Wo)Man Blogs:

If you want to love somebody, love the one your with

Calories In, Calories Out, Repeat

Open your eyes to everyday inspiration

Silly kids… Toys are for Triathletes

A little A.D.D. goes a long way

Embracing my not-so-skinny genes

Building my base one brick at a time

Big dreams take big sacrifices

The Journey Begins

Samantha Pruitt, Certified Coach & Race Director
Get Off the Couch, Potato. Sports Productions LLC Central Coast Triathlon Club Coach & Ultra Athlete
Sporting Event Productions Management & Training Programs

Losing It With Kacie: Foods To Trim Belly Fat

Kacie Bryant

We all know the first rule in loosing weight or maintaining weight is to burn more calories than we take in.  The best way to do that is cardio exercise to burn calories, along with resistance training to build muscle.  Replacing muscle with fat increases your metabolism, making it easier to lose weight.  Our personal trainers preach the importance of doing some kind of activity everyday to get your heart rate up.  We also recommend mixing cardio with some kind of weight training program.  However, some of us need extra help to loose belly fat, so here are some foods you might try.

 
Black beans, as all legumes, contain a lot of fiber and protein, both of which make us feel full.  Black beans have the highest amount of flavonoids and research shows may thwart storage of belly fat.

Pears are high in fiber and loaded in catechias and flavonols that hinder storage of belly fat.

Popcorn without butter or salt is a whole grain that studies show helps reduce belly fat.

Cold potatoes, like in potato salad, create hunger-fighting hormones.  They must be chilled overnight to be affective.

Peanuts contain healthy fats that burn more readily and a better choice for a snack than cookies or chips.

Sunflower seeds unsalted can be added to almost any food like soups, salads, sandwiches, or cereal.  They also contain a healthy fat that burns quickly.

White tea has something that causes cells to absorb 70% less fat.  

Apple cider vinegar contains a compound called acetic acid which helps the body burn fat and hinders fat storage.

Safflower oil, thanks to omega-6 fatty acid, will speed up metabolism with only a few tablespoons a day.

Living the Run is thrilled to publish “Losing it With Kacie” every week right here on www.livingtherun.com. Kacie is a certified trainer and owns Guiding Fitness in Lincoln, California. She has a passion for women’s fitness and teaches several classes. For Kacie complete bio check out our bloggers bio page

Other Losing It With Kacie Blogs:

Ways to improve brain function

Super Vitamin D

Tea and why you need to drink it

Pay cash and skip the junk food

Zumba Party

Sponsored Links:

We Stream Fitness Offers Over 200 Gym Classes Online
Yoga, Pilates, Zumba, Kickboxing, Thighs-Abs-Booty, Live Chats
Just $15 a month at www.WeStreamFitness.com

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Excouch Potato Turns Iron (Wo)Man: If You Wanna Love Someone, Love The One You’re With

Samantha Pruitt

What a week! I am fully hammered sitting here with my compression socks on & legs up, typing away on my boat anchor Del laptop that will graciously be retiring this week. Mr. Vostro 1500 has served me well but the love affair is finally over and I am trading up for a sexy Mac bookpro. Yes, I am taking another bite into Apple’s sweet seduction. I already have a co-dependant relationship with my iphone, but due to increased techy work demands of our Get Off The Couch, Potato Sports Productions Company it’s a must to move on. I will write my Dear John Del letter with compassion and tact, promise. I am well aware too that breaking in the new Mac boyfriend will be no small task since I plan to take him everywhere and demand outrageous levels of both patience and performance.

In the midst of my 18 hour IMAZ training this week we co-hosted a party for the August 7th Central Coast Cancer Challenge www.centralcoastcancerchallenge.com sponsors and beneficiaries at the radio stations The Krush 92.5, KJug 98.1, Q104.5 and 93.3KZOZ.  I L.O.V.E. my triathlete brother, DJ & Program Director Pepper Daniels, not to mention our event sponsors who really bring our vision to life by generously supporting our goal to provide support services to local cancer survivors & their families. My heart is simply not big enough to hold the love & affection that flows from this year’s beneficiaries at Jack’s Helping Hand http://www.jackshelpinghand.org/ and Avila Bay’s Cancer Well Fit Program!

http://abac.wcaclubs.com/club/scripts/library/view_document.asp?CLNK=1&GRP=5972&NS=AB_2&DID=202878&APP=80

I got the opportunity after a 40 mile morning ride to develop a new found love affair with Trinity Cyclery in Grover Beach http://trinitycyclery.com/ as I met Fred and his two sons who offered to run our June 4th Sierra Vista Hospital bike clinic plus our CC Cancer Challenge bike course sag support! Fred and I got along so well we planned an 80mile ride together down to Solvang in a few weeks, so much for running off with the mailman- how about the bike mechanic? The next day I had a lunch date with another new stud in my life, local legend ultra distance swimmer Rob http://robaquatics.com/ , who is going to help get me stronger and tougher for that 2,500 people deep mass starting line at my Ironman 2.4 mile open water swim. My eyes glazed over as he spoke of neoprene and bilateral breathing skills. On the other hand, I was not feeling the love from my tribrother Bobby, who smiled like the Cheshire cat, as he made hamburger out of me on the bike on our 35 mile ride through Santa Maria before our hour lunch swim on Thursday. I took a red pen to my little black book after that hot date. Luckily more love was just around the corner courtesy of all the local runners who showed up to shoot our San Luis Obispo Marathon video Saturday morning  http://slomarathon.com/ and we had a blast running like cupids all over Edna Valley with the film crew in chase. Then afterwards I still needed to run my long easy 16 miles so one of my sweetheart girls, Kimberly, hung out with me for the first 6 and kept me entertained. What a babe.

Right after that long slow run, I showered of course and put my sexy compression socks on then jumped in the car with my husband Dave and headed to Pasadena for our 13th wedding anniversary. We had a great dinner, and spent time catching up from our hectic lives. Then, Starbucks in hand, explored the area the next day. A serious romantic, I really had my heart set on him giving me a symbol of his dedication & affection, so I picked out a new Timex Ironman watch & pair of Brooks cushy neutral running shoes. Yes, he gets it. Once back home that evening I snuck out for a 4 mile sweat date with my four legged tail wagging lover Bella to break in the new shoes. Then come Holiday Monday morning, I jumped into the saddle and rode 60 miles with my beloved Central Coast Triathlon Club peps. So there you have it! A full week of giving and receiving love in motion has my heart full, not to mention my legs with lactic acid. I am so blessed to live this great life with my two legged lovers, four legged lovers, two wheeled lovers, water lovers and a full little black book of fellow endurance lovers numbers to call upon and share this journey with. What about you? Who you gonna give some love to today and pump up that heart and body with? 

Living the Run is thrilled to publish Samantha’s Pruitt’s weekly blog “Excouch Potato Turns Iron (Wo)Man”. Sam has gone from an overweight and unhealthy coach potato to a fitness fanatic. Pruitt is a Certified Heart Zones Triathlon Coach, ACE Certified Personal Trainer, RRCA Running Coach and USAT Certified Race Director. View Sam’s complete bio on our Bloggers Bio Page. You can read her blog every week on www.livingtherun.com.

Other Excouch Potato Turns Iron (Wo)Man Blogs:

 

Calories In, Calories Out, Repeat

Open your eyes to everyday inspiration

Silly kids… Toys are for Triathletes

A little A.D.D. goes a long way

Embracing my not-so-skinny genes

Building my base one brick at a time

Big dreams take big sacrifices

The Journey Begins

Samantha Pruitt, Certified Coach & Race Director
Get Off the Couch, Potato. Sports Productions LLC Central Coast Triathlon Club Coach & Ultra Athlete
Sporting Event Productions Management & Training Programs

Losing it With Kacie: Ways To Improve Brain Function As We Age

Kacie Bryant

Unlike adolescence, adults use both hemispheres of their brains.  Because of that, we are able to reason better and make better decisions.  Our problem solving skills improve,  we understand ourselves better and our people skills are constantly improving.  We are able to prioritize as we become aware our years on earth are limited.  We have better control over our emotions.  From past experiences, we can better cope with new situations.  However, as we age, our brain’s processing system slows down and we loose the ability to recall as easily.  Researchers have recently discovered that there are ways to keep our minds as capable as when we were young. 

Here are some suggestions to help keep our brains sharp.
     1. Exercise may increase the number of capillaries which helps new cells grow.  Aerobic activity will help you loose weight, plus increase the amount of oxygen and nutrients to the brain.
     2. Tutoring or teaching will develop sharper cognitive skills, which help in problem solving.
     3. Learning a new skill or constantly improving a skill, such as playing an instrument or sport, helps the part of your brain that controls eye-hand coordination.
     4. Extra pounds can actually shrink you brain.  Overweight adults have and average of 4 percent less brain tissue than normal weight adults.
     5. Taking naps have shown to improve scores on memory tests.  Resting your brain will help it store information in the proper place and leave space for fresh data.
     6. Eat foods high in nutrients, vitamin B12, antioxidants and essential fatty acids.  These include bananas, kale, tomatoes, blueberries, salmon, brussels sprouts, olive oil, coffee beans, and oranges.
     7. Stay away from chronic stress by surrounding yourself with a large social network of family and friends.
     8. High cholesterol can cause plaque to form and thus inhibit blood flow to the brain.  Exercise and raw nuts can help lower cholesterol. 

You can get more health and fitness information by joining our website www.WeStreamFitness.com

Living the Run is thrilled to publish “Losing it With Kacie” every week right here on www.livingtherun.com. Kacie is a certified trainer and owns Guiding Fitness in Lincoln, California. She has a passion for women’s fitness and teaches several classes. For Kacie complete bio check out our bloggers bio page.

Other Losing It With Kacie Blogs:

Super Vitamin D

Tea and why you need to drink it

Pay cash and skip the junk food

Zumba Party

Sponsored Links:

We Stream Fitness Offers Over 200 Gym Classes Online
Yoga, Pilates, Zumba, Kickboxing, Thighs-Abs-Booty, Live Chats
Just $15 a month at www.WeStreamFitness.com

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Running With Coach Kinsey: Altitude Training

                                                                                   

Marty Kinsey

Most of us have heard that if we train at altitude, we can have a great boost in performance at sea level. While many elite athletes will train at higher elevation levels, there is no guarantee that training at altitude will boost your performance. This has led to a variety of theories that have coaches and athletes asking several questions. How high should I go to train? How long should I stay at this elevation before competition? And just how does training at altitude help anyway?

Lets start with the last question. We must first understand that this topic is debatable as there is no concrete proof that altitude training will enhance your performance. The theory, however, behind it is simple. Due to less oxygen available at higher altitudes, your body will need to acclimate to the difference. During this acclimation period (15-20 days), your body slightly adapts to smaller amounts of oxygen required to conduct your training and begins creating more red blood cells. Then, once your body has adjusted to these changes, you can travel down to sea level where oxygen is more abundant for a race. During your race, your body will still be acclimated to the altitude oxygen levels. Because of the adapted physiological changes, your body will absorb more oxygen and perform at a higher level, giving you a boost in performance. There are several approaches to training at altitude: Live high and train high, live high and train low, and live low and train high.

The theory of living at a higher altitude, and training at this altitude is known as the “live high, train high” technique. This has proven to be the least effective, as the body must work rigorously while training as well as during recovery to adjust to the oxygen change. The two more common approaches are the “live high, train low” and the “live low, train high” techniques. In the live high, train low approach your body will adjust to the oxygen chance during recovery hours, and when you train you will drive down to sea level and have a boost in performance. The other method of live low, train high allows your body recovery at sea level, but forces you body to adjust to the oxygen change when you are going fast at altitude.

 

The bottom line is if you have time to train at altitude, try out a variety of elevations, days training at a particular elevation, and competition dates and distances etc. Being your own science experiment and figure out what works best for you is both effective and rewarding. Training at high levels isn’t easy, so consult your doctor before you head up the mountains!  Good luck out there!
 
–Living the Run is thrilled to publish Marty Kinsey’s Weekly Blog, “Running With Coach Kinsey!” Coach Kinsey is the head coach for the men’s and women’s cross country teams at St. Mary’s College (Division 1) in Moraga, California. View his full bio via our bloggers bio page. You can look for Running With Coach Kinsey every Thursday.  Other Running With Coach Kinsey Blogs:

Success or failure

Summer training

Taper Time

Structuring your speed days

Your first marathon

Goals and race ready

Frustrations and satisfaction

Winter blahs and tips to avoid them

Running Websites

Cold weather running tips

Building your winter base

It’s good to have goals

Consistency breeds confidence

The Tempo Run Benefits

Tips to stay motivated

Mental Toughness Tips

Training for Beginners

Down to the Core

Race day tips

Interval Training

Over training and recovery

Hill Training

If the shoe fits

Gasping for Iron

The Benefits of the Ice Bath

How Much Sleep Runners Need

The Long Run

How to Speed Up With Fartleks

Choosing Your Running Surface

Marty Kinsey
Men’s and Women’s Head Coach
Cross Country Coach
Saint Mary’s College
www.smcgaels.com
http://www.facebook.com/pages/Saint-Marys-College-of-California-Cross-CountryTrack/108895645803973?ref=ts

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USDA Revises Recommended Cooking Temperature for All Whole Cuts of Meat

If your anything like me, you probably throw a slab of beef on the grill, then give it the ol’ eye ball test to see when its ready. Not smart. Undercooked meat can lead to severe illness. With summer upon us and the official bbq season heading into full roar, I thought this would be a good post and reminder on the proper way to cook meat. The following is from the The U.S. Department of Agriculture.

The U.S. Department of Agriculture (USDA) is updating its recommendation for safely cooking pork, steaks, roasts, and chops. USDA recommends cooking all whole cuts of meat to 145 °F as measured with a food thermometer placed in the thickest part of the meat, then allowing the meat to rest for three minutes before carving or consuming.

This change does not apply to ground meats, including ground beef, veal, lamb, and pork, which should be cooked to 160 °F and do not require a rest time. The safe cooking temperature for all poultry products, including ground chicken and turkey, remains at 165 °F.

“With a single temperature for all whole cuts of meat and uniform 3 minute stand time, we believe it will be much easier for consumers to remember and result in safer food preparation,” said Under Secretary Elisabeth Hagen. “Now there will only be 3 numbers to remember: 145 for whole meats, 160 for ground meats and 165 for all poultry.”

USDA is lowering the recommended safe cooking temperature for whole cuts of pork from 160 °F to 145 °F and adding a three-minute rest time. The safe temperature for cuts of beef, veal, and lamb remains unchanged at 145 °F, but the department is adding a three-minute rest time as part of its cooking recommendations. Cooking raw pork, steaks, roasts, and chops to 145 °F with the addition of a three-minute rest time will result in a product that is both microbiologically safe and at its best quality.

Why the Rest Time is Important

A “rest time” is the amount of time the product remains at the final temperature, after it has been removed from a grill, oven, or other heat source. During the three minutes after meat is removed from the heat source, its temperature remains constant or continues to rise, which destroys pathogens. USDA’s Food Safety and Inspection Service (FSIS) has determined that it is just as safe to cook cuts of pork to 145 °F with a three minute rest time as it is to cook them to 160 °F, the previously recommended temperature, with no rest time. The new cooking suggestions reflect the same standards that the agency uses for cooked meat products produced in federally inspected meat establishments, which rely on the rest time of three minutes to achieve safe pathogen reduction.

Appearance of Cooked Pork

The new cooking recommendations clarify long-held perceptions about cooking pork. Historically, consumers have viewed the color pink in pork to be a sign of undercooked meat. If raw pork is cooked to 145 °F and allowed to rest for three minutes, it may still be pink but is safe to eat. The pink color can be due to the cooking method, added ingredients, or other factors. As always, cured pork (e.g., cured ham and cured pork chops) will remain pink after cooking.

Appearance in meat is not a reliable indicator of safety or risk. Only by using a food thermometer can consumers determine if meat has reached a sufficient temperature to destroy pathogens of public health concern. Any cooked, uncured red meats – including pork – can be pink, even when the meat has reached a safe internal temperature.

For more information about raw pork, including storage information, see our fact sheet at www.fsis.usda.gov/Fact_Sheets/
Pork_From_Farm_to_Table
. Consumers can also “Ask Karen,” FSIS’ virtual food safety representative, at AskKaren.gov or m.AskKaren.gov (Mobile Ask Karen) on your smartphone. Mobile Ask Karen is a web-based app that makes “Karen” more accessible and adaptable to today’s on-the-go lifestyle. Now, Americans can take Karen with them – in the grocery store aisle, outside to the grill – anywhere you need information on food preparation or food safety tips. Just like using Ask Karen from a desktop or laptop computer, consumers can search for nearly 1,500 answers by topic or by product.

Excouch Potato Turns Iron(Wo)man: Calories In, Calories Out, Repeat…

Samantha Pruitt

Rachael Ray would be proud. I have started to become somewhat of an endurance foodie. I have to you see, in order to keep from getting bored, sick or bonking while cranking out these 16 and building hours of training each week. I am more than ever becoming creative about what I eat and drink each day in order to fuel myself. With 6 days of training a week and 2 days of doubles each week plus the extra long Saturday and Sunday sessions, I am using up a butt cheek full of calories! Currently I weigh 132lbs as a 5’5 female age 41. On a normal day, not including my training, I require 1300 calories of protein, carbs and fat to sustain my existence as is. Then, based on current sports science, I require an additional 100-150 calories of mostly carbohydrates and 16-22 ounce hydration per hour of training for optimal performance. I also am a heavy sweater, not to be confused with a Christmas sweater, and require added electrolytes as well. Each one of us is unique in our needs and over time through experience needs to research and experiment with what works best for us. If we neglect the critical needs of our body all that hard work and training will break us down rather than build us stronger. Bad idea if you plan on toeing the line at any type of race or crossing a finish line period.

By now I know a lot of what does and does not work for me. I have had no shortage of upset stomachs, grumpy bowels, cramps, nausea, bloating, burps, farts and yes….. even pukes. In addition to our fuel needs being affected by our training intensity and environmental conditions, I also find working with a variety of athletes that each of us has a different tolerance for what type of fuels we can take in and assimilate. Some sensitive types can barely get water down their necks before or during a workout- not ideal. Others I have seen casually show up 30 min before a group ride or run with an egg & sausage mc muffin and coffee in hand, also no ideal. Iron guts I call them. As a heads up to all type of athletes, once the muscles of the body start moving faster your digestion is no longer functioning normally. Blood is shunted from the intestines and directed to the working muscles instead. So be wise about when and what you put in before and during your training unless you want it to get trapped down there like a prisoner at Alcatraz Island, believe me it will eventually try to escape.

A&W Rootbeer! Yummy :)

When I first started training and racing I kept a food journal, just as I have all my new athletes do now and boy is that hilarious.  Nonetheless it did help me figure out what did and did not work so I could keep dialing in my needs. Curious George, I have tried every type of sports drink, gel, gu, gummies, blocks and bars. Most of them do not work for me since I have food allergies, and worst idea ever is to try something at a race you never tried to consume in training and find out the hard way. Did I mention puking earlier? Then this last Saturday, on my 80 mile hilly ride from Templeton to Paso to Templeton to Atascadero to Morro Bay and back to Templeton again, I entertained myself for a full 30 minutes thinking about the hydration and fuel demands I was requiring that day. First off, 90 minutes prior to my ride I drank a Starbucks venti vanilla late with four shots and 170 degree soy milk that drops a high cadence 300 calories http://www.starbucks.com/menu. Then on the drive north I ate a gluten free English muffin with yogurt butter and water for another 290 calories, making my breakfast carb & caffeine loaded at 590 calories. Smiling as I jumped on the saddle, I drank 20 ounces of water from my Speedfill http://www.invisciddesign.com/ and took two Metasalt tabs over every hour  http://www.sportquestdirect.com/ At the first pit stop, mile 20, I ate a gluten free Tiger Bar at 230 calories and needed to pee, a very good sign. Keeping up my 20 oz of water & 2 Metasalt tabs per hour intake, the next pit stop was at mile 35 where I ate an apple & two oranges then went pee again mostly to reapply my whoohaa lube, you long distance riders know the value of that stuff. Back in the saddle I rode til mile 55 but was starving from mile 45 onward, had no desire to chomp down another sweaty bar I had stashed in my jersey but instead was dreaming about what my next refreshing pit stop snack should be. I set my eyes upon the neon sign at A&W in Atascadero, rolled my bike right in and ordered the 350 calorie rootbeer float then sat for 15 min with my feet up in heaven. I refilled my Speedfill with water & lots of ice then was back on the road again. Normally ice cream- dairy- would be a little risky, like the time I had a milkshake in Death Valley while crewing at the Badwater Ultramarathon and proceeded to hurl all over the 120 degree asphalt, however A&W hit the spot. Twenty miles of spinning later my sugar high was gone again and I was seriously having hunger twangs. With just 5 miles to go I took out my vanilla EFS liquid shot http://www.artscyclery.com/descpage-1STENGL.html and sucked down 200 calories worth to save me from bonking. At 80 miles solid I rolled back to my car in Templeton and gingerly dismounted my Specialized Transition (my boyfriend), then reached for a cold water and the gluten free PB&J I had stashed in a cooler for my recovery meal. Overall, I took in more than 120 ounces of water, 10 Metasalt tabs and around 1270 calories during training and that includes my recovery meal. According to my fancy Garmin I burned 2412 calories during that 80 mile ride, leaving a 1144 calorie deficit. I continued to rehydrate on the drive home and once I put all my gear away, showered and rounded up my husband & son, we headed right over to Chilli’s Restaurant where I dove face first into a hearty protein filled hamburger, with a salad & diet coke of course. Hummmm I wonder what’s on tomorrow’s training menu?

 

Don’t Be “That Guy”: What NOT To Do At The Gym

Not cool sir

Every gym has at least one. Yup, “that guy” or “that girl” that is continuing to annoy fellow gym goers all over the world. I was at the gym tonight running on the treadmill next to “that guy”, and decided this post is in order. If you don’t want to be “that guy” or “that girl”, and want people to actually interact with you at the gym and not avoid you at all costs, read on. It’s called etiquette…

Ten things NOT to do at the gym:

1. Drop your ego not the weights

If you can lift the weights tough guy, you can place them down. Yes, you loaded up some pretty big weights on the bar, but you don’t need to throw them through the floor when you’re done. We all see you crushing those dumbbells, we don’t need to hear them crashing onto the floor. Get a spotter if you must. We’re sorry Mommy didn’t pay enough attention to you growing up, but please, just simply place the weights on the floor. Mommy loves you :)

2. No farting

Do I really need to explain this? I’m still dry heaving from whoever that was at the gym last week. Go to the bathroom or outside. As if the gym doesn’t smell enough. And if you stink that bad you should probably go get checked out. Fart jokes are still cool though.

3. Keep your grunts to yourself

Screaming is only allowed once every four years

Yes tough guy that sure is a lot of weight. But, do we really need to hear you moan and groan from across the gym? The answer is no. Heavy breathing and a little grunt is one thing, but being on the verge of popping a vein huffing, puffing and grunting definitely makes you “that guy”. I’ve actually heard guys scream! I would say something to their face if they weren’t three times my size. Again, we’re all sorry you’re not getting any attention elsewhere, but save us the moaning and groaning.

4. Put some clothes on

Tank tops and shorts are totally fine. Showing off the guns is not a big deal. Spandex are even cool for women, BUT NOT MEN. Guys should not be wearing mini thongs with their butt cheeks hanging out with a tank top made of floss. Yes, unfortunately I’ve seen this way too many times. We’re all glad you’re in love with yourself, but we’re not in love with you. If it’s barely acceptable at the beach, it’s not cool for the gym. Get some clothes on for crying out loud. Workout nude in the privacy of your own home, just not at a gym.

5. Get off your phone

We hate you

It’s not 1989 anymore when it was actually rare for someone to have a cell phone. Yes you have the latest iphone and you’re very happy about it. Yes you can multitask by doing the eliptical and talking to Suzy about how Michelle cheated on Johnny with his cousin’s sister. But for the record, we don’t care, and really, either should you. If you do need to use the phone, take it outside.  No one wants to hear about the latest episode of Orange County Housewives. This goes double if you’re one of those loud obnoxious people with a laugh that Rosie Perez would think is annoying.

6. It’s the gym, not prom

A little much

This one actually comes from several of our lady fans on our Facebook page, and I totally agree. While we do want you to wear clothes (see rule 4), it’s not the prom so it shouldn’t take you more time to get ready for the gym than the actual time you will spend working out there. No makeup, no getting your hair did, no smelly perfume (girls and guys) and definitely no jeans or g-strings (especially the guys!). Coming from a guy’s perspective, a girl in dirty sweats and a ball cap who is working out is way more attractive than some wannabe cougar all done up. Good call ladies!

7. Good sweat, now wipe it off

It’s common courtesy to wipe down the machines after you use them. Nobody wants what you have. That includes your sweat, bacteria, germs, staph infections, etc. To the guy at the gym who told me all I’m doing is wiping off salt and sweat… WRONG,  and I’d rather not take the chance.

8. Yes that’s you

Totally not acceptable

Yes that is you in the mirror. There are plenty off big and pretty mirrors in gyms. While you  may think that they are there for you to stare at yourself and flex, they’re not. It’s OK to take a glance at the guns once in awhile, sure, everyone does. But to practice for Mr. Universe with your poses… Dude your totally “that guy”. Get a full length mirror for your room and have at it.

9. No not THAT one

If there are 4 open treadmills or bikes to my left and right, WHY IN THE WORLD WOULD YOU HOP ON THE ONE RIGHT NEXT TO ME!?!?!? WHY? You’re obviously the same person that talks to me nose-to-nose and has no clue about personal space. Look, I picked the one over there because no one is near me, and until the gym gets packed let’s keep it that way.

10. Towel please

I’ve pretty much given up on the idea that old guys will someday actually use a towel in the locker room. I actually have a theory as to explain why old guys often don’t use towels in the locker room. It’s basically they don’t care. Us younger guys are just insecure. When I get old and cranky I won’t care what some young punk thinks either. I’ll actually enjoy annoying the young bucks… More on that later. BUT I do ask, if you’re going to strike up a naked conversation with me… Please, keep your legs off the bench and don’t be drying or touching yourself in any way. I repeat, in anyway. If you’re a fan of The Office, think of Michael Scott (that’s what she said) coming to your desk and throwing his foot up on it. haha! It’s hilarious for us to watch at home, but now put that naked guy in front of you in the gym. NOT FUNNY! Towel up cowboy.

Don't be this guy or "that guy"

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Running With Coach Kinsey: Success or Failure

                                                                                   
Marty Kinsey

As runners, we push our bodies to extremes. Our sport has been dubbed “the one that is the other sports’ punishment.” We push and we push. We sacrifice and we sacrifice. Then, the day arrives for us to perform in a race that will (in our minds) be the culmination of all the hard work, dedication, and sacrifice. Then, something happens, something unexpected, something unthinkable… you don’t run what you know you should be able to. The race is over. Maybe you didn’t hit your desired time, maybe you lost to someone you know you are better than, or the obsessive reaction of being upset because you didn’t improve as much as you thought you should have. So the question is this, did you fail?

This is a tough question, but our minds are usually made up before taking our bib numbers off, “yup.” I often tell athletes this “If people set new personal bests every time they raced, world records would fall daily.”

It is very difficult to be objective when evaluating ones self. As runners, we expect more. We believe we should always be better. We often take our best race ever as the one, and only, measuring stick of our potential, “If I don’t improve as much or run at least as fast as I did on that one day, I fail.”

This is ridiculous and the reality is that just by training, sacrificing, and testing your self you are victorious. The effort alone should be what defines you, not a time on a clock. Do we want to win races, hit PR’s, set records? Of course! We just have to understand that the journey we take as runners is an ever continuing battle of self-realization. Embrace each tough race as you would a successful race. There is much to learn from both. In the end, the process is what should define your success, not a single moment.  Enjoy the journey runners, until next time!

Living the Run is thrilled to publish Marty Kinsey’s Weekly Blog, “Running With Coach Kinsey!” Coach Kinsey is the head coach for the men’s and women’s cross country teams at St. Mary’s College (Division 1) in Moraga, California. View his full bio via our bloggers bio page. You can look for Running With Coach Kinsey every Thursday.

Other Running With Coach Kinsey Blogs:

Summer training

Taper Time

Structuring your speed days

Your first marathon

Goals and race ready

Frustrations and satisfaction

Winter blahs and tips to avoid them

Running Websites

Cold weather running tips

Building your winter base

It’s good to have goals

Consistency breeds confidence

The Tempo Run Benefits

Tips to stay motivated

Mental Toughness Tips

Training for Beginners

Down to the Core

Race day tips

Interval Training

Over training and recovery

Hill Training

If the shoe fits

Gasping for Iron

The Benefits of the Ice Bath

How Much Sleep Runners Need

The Long Run

How to Speed Up With Fartleks

Choosing Your Running Surface

Marty Kinsey
Men’s and Women’s Head Coach
Cross Country Coach
Saint Mary’s College
www.smcgaels.com
http://www.facebook.com/pages/Saint-Marys-College-of-California-Cross-CountryTrack/108895645803973?ref=ts

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