Sports Nutrition Etc. Nutritionexpert

Workout:

• Type: Strength Training
• Date: 11/17/2008
• Time: 13:52:11
• Total Time: 00:40:00.00

Since I don’t have a cycle computer on my new bike, I have no idea how far I went. It’s been a while (at least 13 years!) since I’ve gone for a ride on a skinny, hilly goat trail and now that I’m older, even a little scary! The new bike is great and I really enjoyed it so far. Soon the trails will be too muddy to use, so have to take advantage of this dry fall weather.

Workout:

• Type: Cycle
• Date: 11/16/2008
• Total Time: 00:45:00.00

This was my longest run since my half marathon Nov. 1st and it felt great! It was only 30 degrees when I started, but by the time I was done, the sun was brilliant and it warmed up to 45 degrees. Lots of hills on this trail!

Workout:

• Type: Run
• Date: 11/15/2008
• Time: 13:54:48
• Total Time: 1:16:00.00
• Distance: 7.65 miles
• Average Pace: 9:56.03/mile

This was an exhausting work out!! I was swimming next to a professional Ironman competitor and she was really pushing me!!
Warm up:
300 free
200 pull
200 kick
100 drill

Main Set:
8×75 (25 kick, 25 drill, 25 swim) 15 sec rest
6×100 (sprint the last 25 of each) 15 sec rest
100 kick
8×50 (25 free, 25 sprint like hell!) 10 sec rest
5×25 all out sprints

Cool Down:
200 free

Workout:

• Type: Swim
• Date: 11/12/2008
• Time: 09:39:07
• Total Time: 1:03:00.00
• Distance: 2,825 yd
• Average Pace: 2:13.69/100yd

Workout:

• Type: Strength Training
• Date: 11/11/2008
• Time: 14:06:31
• Total Time: 00:40:00.00

Unfortunately I had to workout inside today due to the weather. Logged 2.5 miles on the treadmill and 3.5 miles on a bike, was rather boring! Looking forward to swimming tomorrow!

Workout:

• Type: General Cardio
• Date: 11/11/2008
• Time: 14:06:00
• Total Time: 00:45:00.00

I have been following the 2008 American Dietetic Association’s fall conference topics and noticed a study done at Stetson University in Florida, that was presented re: Protein and thought I might share the info with you all.
This study shows that to prevent and treat lost muscle mass, you must consume 1.5 grams of protein for every kilogram of body weight per day (1 pound=2.2 kilograms). This is significantly higher than previous studies. For example, if you weigh 140#, convert pounds to kilograms 140 divided by 2.2= 63.6 kilograms. 63.6 kilograms x 1.5 = 95 grams protein per day.
Your sources of protein should be high quality complete proteins such as eggs, dairy, meat, fish and soy. Try to include protein in every meal and snacks, this willl help keep your blood sugar steady, as well as provide adequate intake of protein.
Also, remember that after a grueling workout, the best time to replete your stores is that 15 minute “window” after your workout.

I’ve always wanted a road bike, but it just wasn’t practical right now, so I got a new mountain bike instead of a road bike. I had a hybrid, but it wasn’t great on trails and was always getting flats. So anyway, I took my new bike out for a short ride and loved it! Didn’t get a chance to go on a real trail ride, but will do that soon.

Workout:

• Type: Cycle
• Date: 11/07/2008
• Time: 20:51:06
• Total Time: 00:45:00.00
• Distance: 7.8 miles
• Average Speed: 10.4 mph

Still trying to let my knee rest after my race on Saturday, so figured swimming would be better than running.

Warm up:
200 free
200 pull
100 kick
100 drill
Main Set:
6×100 @1:35
4×200 @3:10
3×100 pull
Cool Down:
200 free
100 back/breast

Workout:

• Type: Swim
• Date: 11/05/2008
• Time: 17:09:58
• Total Time: 1:00:00.00
• Distance: 2,600 yd
• Average Pace: 2:18.21/100yd

This was my first half marathon in 6 years and I was hoping to beat my last time of 2:12. The weather was perfect; 55 degrees, no wind and light rain. The run was thru the rolling hills outside of Boise, ID. At the start line, right next to me, was a guy I had known since kindergarten, we wished each other the best and took this as a good luck sign. I felt really good until about mile 6 and my knee started to have shooting pain. The last time I ran this race, most of the roads were gravel, but this time, they had been paved. Anyway, I know my knee was hurting because of the pavement and the sloped angle of the road and I tried to run in the dirt on the edge of the pavement. This proved to help and my knee didn’t hurt much for the rest of the race. At mile 7, I knew that I needed to eat and drink something and forced down some shot bloks and gatorade. I instantly felt my energy return. After mile 9, the rest of the race was an easy downward sloping course. I felt like I was strong and was running as fast as I could, but was a little disappointed to see that my time was 3 minutes slower than 6 years ago; I guess that is what age will do to you! Overall, I felt it was a good race and hope to do that one again.

Workout:

• Type: Run
• Date: 11/03/2008
• Time: 13:00:00
• Total Time: 2:15:00.00
• Distance: 13.1 miles
• Average Pace: 10:18.56/mile