Saturday, December 31, 2011

Last run for 2011

Today's run felt awesome, I was able to get in some more miles and add in a few nice hills.

Last year I set a goal of running 1000 miles. Although, I didn't complete my goal, the journey was awesome and I met some fantastic people in the process.

The main reason for missing my goal was bad planning. I wasn't expecting school to be 4 days a week and for school to be so demanding (on top of working a full time job). Also Triathlon training took up any time I did have for training. Running 4-5 days a week, ended up to only being 2 days a  week with the other days swimming and biking.  Thus I only hit about half my goal, I think I came in around ~600-ish miles. I don't know the exact mileage for sure because my nike+ system malfunctioned often.

I don't have any events planned and I don't think I will do a tri in 2012.. If I do,  I hope to do Barb's race at the end of July 2012.. but we'll see....

So.. the goal will reset for 2012. I plan to refocus on running to improve and get faster.

Happy Running!
Kick Ass-phalt 2012.

Wednesday, December 28, 2011

The Nerve of nerves....

After a looong period of being ill then holiday gluttony, on Dec 27 I was 500% motivated to burn off the l-b-s and I felt i-n-v-i-n-c-i-b-l-e.....

I started the morning off with 1 hour of bootcamp (which we did lots of lunges) then a 2 mile run. Then in the evening I did a 4 mile run right before another 1 hr of bootcamp. I felt great, and my muscles had very minimal soreness. 

10 minutes into my 2nd session of bootcamp I stepped to do a forward lunge and my Right  leg collapsed. I gathered myself, and tried again, my left leg was able to do a lunge, however when my right leg stepped forward to lunge, instead of flexing, my quad would completely relax, causing me to lose my balance.

It was odd because I felt no pain or weakness in my leg. I was able to do squats, climb stairs, extensions, flexion. I had a full range of movement. 

I massaged it with a roller, and completed the remaining 40 minutes of bootcamp substituting squats for lunges. 

After bootcamp, I had another 1 hour of yoga. I debated on not going, but I thought yoga would help, and it did. I was able to do the warrior pose, which is pretty much a lunge. 

What I discovered, was probably due to my sudden increase in exercise my muscles were a bit swelled which pressed on the nerve and all the lunges from the morning plus a total of a 6 mile run, my quads and hips were tired. So, as I tried to do another lunge, my femoral nerve fired as a defense mechanism causing the muscle to completely relax in-order to protect my quads from straining or worse, tearing. 

Its a little wake-up call when your body actually prevents you from doing something because it knows something bad is about to happen. 

often time people say, mind over body.. well this time the body won. 

--the aftermath--
After a epsom salt bath, a night of rest and more yoga, my leg is fine now, and able to do lunges again. 


Thursday, December 1, 2011

Endurance? Where did you go???

My endurance hit rock bottom, literally.
Getting sick really sucks the life and endurance out of you. Its been 3 dreadful weeks and I'm finally getting better.
I've been able to run for a week, but I feel like I'm starting again from 0. :(

Its been so hard for me to do the same 3-4 mile path I used to do all the time without multiple breaks. My poor VO2 max is non-existent.

So.. Since I'm starting from the beginning, I thought it would be a good chance to "re-learn" how to run by focusing on my gait, foot turn over and pace.

It will probably be another 2-3 weeks before I can build up a decent base and attempt to do do 5-6 milers without feeling like my heads gonna explode.

Sigh... its gonna be a long road to recovery..

Monday, November 14, 2011

Can you run away from a cold?

Recently life has gotten hectic, which means running and training has been moved very far down the list of priorities. School, work and moving. This past month, if I wasn't at work or cramming for a test, I was spending every second packing and now unpacking. 

Not running for almost over a month has been havoc on my immune system, and now I'm down with a nasty cold and tonsillitis. So, on top of unpacking, cramming for tests, and work, now I have to do it all being sick and tired, which pounding headaches and a sore throat that prevent me from eating. :( 

But it made me think, when was the last time I got sick? Its been a while. 
I know running keeps my immune system up, even if I'm running in the rain or the cold winter days, I feel that I am invincible. 

I think this is the karma telling me that no matter how busy life gets, always make time to run. Else, I'll be stuck with an ear infection and wads of tissues for 2 weeks.

So.. can you run away from a cold.
I believe you can.

Friday, October 28, 2011

Compression Sleeves

One of my favorite running accessories are compression sleeves.  Not really for the compression. Its great way to keep warm and cool without the bulk.

Keeping Warm:
Often when I start a morning or evening run, its a little chilly. But after 2 miles in, the body heats up, and I can't wait to take off my jacket. But with arm sleeves, I don't need to. I can usually run with them on, or take them off and not have to carry a large bulky jacket around my waist. Sometimes I roll them down to my wrist and use them as to wipe off the sweat on my face.

Keeping Cool:
Another great reason why I love compression sleeves is during races, I like to pour water on myself to keep my body temp down. But the water quickly evaporates off my skin. By pouring water over the sleeves and the sleeves will absorb the water keeping  my body cooler, longer. And because they're made of a dry-fit material, it doesn't get heavy or weigh me down. A few miles later, the water evaporates, then I repeat at the next water stop.

you can find them at most athletic or running stores.
Here are my favorite ones on the nike site.,pdp,ctr-inline/cid-1/pid-323025

Friday, October 21, 2011

Nike Women's Marathon 2011 review

Finally after 3 years of trying win the lottery to get into this race, 2011, this was my year!

I was bummed my friend Connie didn't get picked for the lottery, but each year, a month before the race, Nike gives you a 2nd chance to get in.
So a month before the race, Nike sends me an email saying I can invite 1 friend to run the race with a special promo code. So Connie was able to run the race with me. Yay!

I booked a hotel, the Union Square Plaza Hotel, which was right next to the start line. Actually the bag check area was right out side the hotel.
The hotel is really small, almost like a motel 6. But it was cheap and close.

The start line was pretty much impossible to get to. Nike should reorganize that part next year. At the bag pick up, they stressed to everyone that we needed to wear these wristbands that showed which colored corrals we had to be in, and to "make sure" we followed our color.
Well it was pretty much impossible to find the corrals (if they even existed) and to get to the corrals was impossible with 22k women and men in 1 area.

When the race started, it took about 20 mins to get to the start line, and we were off.
The course was beautiful, and hilly! If you have a free hand and dont mind carrying a camera or phone, there are some great photo opportunities. But I was concerned about shaving off seconds, so I didn't stop.

Also its gets tricky dodging lots of walkers on the hills as well. People love to walk in a line forming the great wall.

At the finish line and receiving our lovely blue Tiffany box, I was so excited to rip open the box and see my "medal"

It was all worth it!

Run Long Beach 2011 Review

The last race of my beach cities series (Huntington Surf City, OC , and Long Beach)

This year it was a little more difficult getting to the race parking, but we found our way. FYI if you're planning on doing this race, set aside extra driving time because the roads get really backed up, and the best way is to take side streets and not the main exit which they tell you to take. GPS really helps too.

The race was good, really flat. They have all the full and half marathoners start at the same time, so it gets pretty crowded with almost 20k people but overall not bad.

I felt bad that not even to the first mile, I saw an older woman collapse. She had her team assisting her, and shortly after, I saw an ambulance coming, so I assume it was for her. I hope shes ok.

At the end of the race, you pick up your Long Beach medal, and then you have to go out the exit area to pick up the Beach Cities medal. There was a long line, almost an hour wait. They should have planned that part better. After waiting for 10-15 mins, a woman from the start of the line walks to us, (near the end) and says, "You dont have to wait, just go up the table and give them your ticket."

I'm really glad she told us that, because waiting an hour would have totally sucked.

Thursday, October 6, 2011

Wanna lose weight? Try the Chipotle diet

I call this the "Chipotle diet", it has no connection with the company, just something I made up.

Why Chipotle is awesome
1 - ~600calorie Chicken Bowl.
pinto beans
onions and peppers
(NO Guacamole)
(NO Cheese)

This bowl is massive, and will fill you up. Also its only about  600 calories. Its a great way to cut calories without feeling hungry.

The Diet: 
Breakfast (200 cals) - Cereal or Oatmeal
Lunch (600 cals) - Chipotle chicken bowl
Dinner (600 cals) - Chipotle chicken bowl
Total = 1400 Cals/day
Breakfast (200 cals) - Cereal or Oatmeal
Lunch (200 cals) - Cereal or Oatmeal or Salad
Dinner (600 cals) - Chipotle chicken bowl
Total = 1000 Cals/day

*fyi, its really important to get the Chicken Bowl.
NOT the Burrito and definitely NOT the side of chips and salsa. Those will easily bring you way up and over the 1000+ calorie marker. If you want guac, you can splurge on it, its an additional 150 calories.

2 - Tastes Great
The Chicken bowl has a variety of flavors all in 1 place. Most of the time people get "sick" of a dish because the flavors are too repetitive, too salty, or saucy, spicy, etc. There is no variation. Like a plate of  spaghetti. Its the same marina sauce and same noodle from beginning to end.

But with the chicken bowl, you have rice which is a little bland, with the chicken that is salty, the lettuce which is refreshing, salsa that adds a little spicy, and corn that is sweet. Every bite is a different sensation, making it very un-boring.

3 - Price
Its about $6. And its much more healthier and filling than a $5 Subway sandwich. (with Subway, I'm hungry in about 20 mins)

So, Try the Chipotle diet, even just a a day or two a week. It will help dramatically cut down your average weekly caloric intake.

Nutritional facts via 

If you normally consume 2000 calories a day - to lose a pound, is about 3000 calories. 

If you do the Chipotle diet twice a week (cutting out 600 calories a day), you cut out 1200 calories a week. 
So in 3 weeks, you will lose 1 pound, without changing your regular routine. 

Happy Eating! 

Wednesday, October 5, 2011

9/11/2011 - Superfrog Triathlon 70.3 Review

Honestly I've been a little hesitant about writing this review. As much as  I am happy to have completed my first 70.3, I really wasn't ready to mentally re-live parts of this race.

As I crossed the finish line, my boyfriend asked me,
Kevin: "So what did you learn about your first 70.3?"
me: "These people are crazy! and I am one of them."

I was completely Unprepared for the swim. Not for the distance, but for the Waves. Fast, large, hard waves rolling in one right after the other, non stop. It was hard to find a lull. Once I got any distance, another wave just Threw me right back. I was really frightened that I wouldn't make it, and you had to do 2 loops. You race in, break through the waves, swim across, back to shore, Run back to the starting area, and do it again.

Tough.. it was a nightmare... (note to self - I'm not doing another ocean tri like that )

Not bad. 4 loops (got a little boring, but predictable)
1 way you are against the wind, the way back, the wind is behind you, giving you a nice little push.
I'm not a fast biker, I try, but my average pace is about 15-16.
1st loop,
First length, I was averaging a nice 16-17mph, not bad,
On the way back, I averaged about 20+.
2nd loop, a little slower but still on pace, about 16-18
on the way back, I was able to make up some time still getting 19-20mph
3rd loop,. the head winds started to kick in, and I averaged 14-15
on the way back, about 16-17
4th loop, maybe due to my fatigue and the stronger head winds, I averaged about 14, and at my slowest points with the strongest wind, I was going about 12mph... very slow..
on the way back about 15.

There was its AWESOME volunteer who would always cheer me on. He was on older man, he stood with his yellow volunteer shirt near one of the last inclines on the bridge. He would always yell out my number and say great things. He always made me smile when I passed him.

My 4th loop was hard, but I just told myself, all I had to do was see the old man again. Just make it to see the old man, and I'll be done.. my legs spinned on.. and my only thought was to see the old man again. And when I finally made it to the bridge, he was gone. "Awe" but it was ok, I had reached the end, and I was happy.

 I brought my massage stick to lossen up my quads and hammy-ies and I trotted off. Running on sand kinda sucks.. and made my nice white shoes very dirty. I was tired. I played a game with myself, I would run for 3 songs, and walk 1 song on my ipod. That went on for a few miles.  Until I was down to run 1 song, walk 1 song. My friend Connie came to meet me at mile 4 and we ran together. She was a bandit, sort of, but it was really nice to have had her there.
We trotted along.. Near mile 8 I couldn't run anymore. I could have pushed myself, but I felt a bad feeling in my chest, it was a new feeling to me, and I know it wasn't good. I didn't want to have a stroke or heart attack, so I walked until mile 12. I decided to save all my energy to run the last mile.
There was a group of us walking or slow jogging near the end. about 10 of us. We would take turns passing eachother.
They slow jogged and walked, I just walked. I didn't try to jog. I'm kinda glad I did because I had enough energy to run the last mile, where I ended up passing them at the end.
(Note to self : slow jogging kinda doesn't get you very far)

It was a relief to cross that finish line and to get my medal.
I took so long that most people had already left. I did 7 hours and 16 mins. My bike was the last one in the Wave 2 transition area.

I wont be doing this race again in the near future, unless I become a stronger swimmer and learn how to body surf.

Wednesday, September 21, 2011

Running Shoes and the introduction of Asics 2160

Finally a new pair of shoes! Its been way long overdue for a new pair, and for me, a new brand!

I've been a Nike lover ever since.. forever.. and I still love Nike, but it was time for a change. 

I've gone through 4 generations of the Nike Equalons. They're a very good stability + shoe  but my last pair of Equalons just didn't do it for me anymore. My plantar fasciitis would always be acting up with my Equalons. My feet would feel numb around mile 2-3, and then it would go away. 

Some reason I felt that going to a softer shoe would feel better. So I started training in my Nike Lunars. Yes, the soft soles felt great, but the lack of support really make ankle unhappy. 

I brought up these concerns at my local RoadRunner Sports store, and the guy recommended me the Asics 2160. 

Immediately the shoe felt great on my ankle, so I bought them. The thing I love most about Road Runner Sports is that you can try out the shoe for 90 days, and if the shoe isn't right, you and exchange it for another. Its the perfect way to find your perfect shoe! 

I've been on two 5 milers with the Asics and so far so good. My feet haven't felt numb, and my plantar feels great. 

After these shoes get more broken in, I'm excited to see how a long run will feel.

happy running. 

Tuesday, September 13, 2011

How to clean your swim goggles

Goggles SAVED!! super happy about this, I almost had to go buy a new pair.

** fyi** For me, this was a last-ditch effrot to clean my goggles or buy a new pair, so I had nothing to lose and tried it all. 
If you are at that point, this choice is up to you. I do not know much about goggles, coating, etc. Procede if you see fit. Thanks!** 

I do rinse and clean my goggles after each use, (pool and ocean) but over time this opaque cloudy stuff covered up my lens and I tried many remedies which did Not work, except One, which was 100% Sucessful!

The cloudy film is buildup from all the stuff in the water when you swim. What it is exactly, I don't know, but I'm sure somewhere on Google will have the exact answer.

The Cloudy Goggles

Methods that Didn't Work:

Method 1: Baby shampoo/gentle shampoo, scrub with sponge and fingers. (Didn't Work)
I think this method works well for maintenance, to prevent the cloudy build up, but if the cloudy build up is already there, this didn't do anything at all
No difference - notice how you cant see the bottle scrubber thru the lens

Method 2:  Toothpaste: I had high hopes, but this again didn't do anything at all.
No difference

Method 3:   Dishwashing Soap and baking soda: Nothing
No difference

Successful Method- VINEGAR!!

Method 4: Water and White vinegar. 
I soaked my goggles in hot water, and added some vinegar to it, about 4 or 5 tablespoons and had it soak for about 2 hours. Online people mentioned 50/50 water and vinegar, but I used less and it worked AMAZINGLY!! 

Step 1: Make a solution of Hot water + White Vinegar ( I used 4-5 tablespoons, but other people online used more, experiment and see what works for you)
Step 2: Soak the lens (I did 2 hours - experiment with the length of time for yours) 

So happy I don't have to buy a new pair of goggles. 

Side notes: 
1: After rinsing, My goggles did not smell. But if your's do, I'm sure the smell will dissipate in time as vinegar usually does. 
2: I do not know what this will do to goggle coatings, as mine did not have any. 
3: I attempted these methods as a last ditch effort because I was already prepared to buy new goggles, and I had nothing to lose. Please proceed at your discretion. 

Look how clean they are!

Notice how you can see the scrubber now as opposed to the picture in Method 1! 

The magic formula..

Thursday, September 1, 2011

10 Days til 70.3 and beyond..

Yes I'm a little freaked... 10 days to my first 70.3.. and I'm really not at where I'm "supposed" to be at in my training..

Its not like I can cram 2 hours before a midterm.. I can't make my muscles heal or get stronger any faster.. So I've accepted that, right now I can't really improve much more, all I can do is  just maintain.

I'm really not looking to place, I just want to finish the race before the cutoff times.. which at my current pace, I'm right on the border...

All I want is to finish it.. nothing more, nothing less.. just to cross the line.

I am looking very forward to when this is all over.. I'm going to take a break from training. As much as I love tri training and running.. I miss doing other things, and so does my body..

I'm excited for what I do have planned in the upcoming months once my 70.3 is done, and my last two 13.1's in Oct.

I signed up for
Boot camp class. I want to build up some good muscles,
Master Swim - become a better swimmer
A yoga marathon, I want to do 90 days of yoga
Krav Maga and Jujitsu which I started but didn't have enough time to really get into it
and finally, Ballet because it just looks fun.

I'll still enjoy running, biking and swimming, but it'll be nice to have time to just enjoy the activities and be stressed on if I'm hitting my pace or cadence.
Its gonna be a great 2012!

Sunday, August 7, 2011

Swim analysis

I saw a Facebook ad about half a year ago which advertised to triathletes who wanted to improve their swimming. Im a really slow swimmer, and when I'm ocean swimming, I'm totally shark bait because then whole group has taken off, and I'm way behind paddling along.

I looked up the company and it is a physical therapy office that has a swim clinic in Tusin, CA. I've been wanting to do it, but just didnt have enough time. I knew once I went to the clinic, I would need to dedicate lots of practice and training based on what they taught me.
So finally this summer I had a chance to go, and totally loved it.

Two-time Olympian, Kaitlin Sandeno, who participated in the Athens & Sydney games and won 1 gold, 1 silver, 2 bronze, and was a world record holder, is one of our instructors

Kaitlin was so helpful.
you start off with a video of how you currently swim, and she then suggests ways to improve and correct.
The rest of the session you practice and film, and see how you improve. From my first video to my last, I had a lot of improvement!

When I saw my first video, it was horrifying! I had such ugly form! My arms and legs are flailing all over the place, my head wasn't in the right spot, and my arms, god knows what they were trying to do. It's quite amazing seeing yourself because you really have no idea how you look. To me, I thought I had great form, well.. Not great, but not as bad as what the video revealed.

The most helpful tip was she really taught me how to "catch" the water and where my elbows should be. I always thought I was doing it right, but I was really wrong. I've read so many articles about "catch" and "elbows" and now it all finally makes sense!

She also advised that when I'm swimming correctly, my under arms to my back muscles should be sore. That means I'm using the right muscles and "catching" the water.

Im so excited to practice and hopefully be a faster swimmer, and no longer "shark-bait".

Wednesday, August 3, 2011

Pool drama

Does anyone else have pool drama?
My gym is just notorious for extremely bad pool etiquette. And not to be racist, cus I'm Asian too, it's always the old Asian men and women who are the repeat offenders. This isn't the first time, but the rage has begun to boil up and I'm not taking this shit from anyone anymore.

I swim freestyle up and down the 25 meter lanes, and I need to do about 40-45 laps (or 80-90 lengths) in under an hour and I can't stop. I don't know why but people think I'm 1000% yes one thousand percent invisible. They don't see me feverishly going back and forth at a fairly faster speed. they think the lane is completely empty for their shit and giggles.

Last night I literally collided into 4 different people.
#1 a girl that was playing with her friend in the lap pool. They were floating aimlessly across all lanes.
#2 her friend.
#3 a man that was doing the backstroke, but I have no idea how he got into my lane, he must've entered on the other end. ( oh and yes concept of simple physics completely eludes these people as well. Because they think of even though I'm on one end and there is a person on the other end, there will be some magical force of anti physics that will not have us collide head on) I'm curious how these people even drive on the streets.
Then #4 and by far the worst! an older Asian lady.

I'm swimming back up the lane and she jumps in, crash!!!
I ask her, would u like to share this lane?
Lady; you were over there (points to the end of the pool) I am here ( points to the front) you have to listen to me, this is my lane.
Me: (now I'm pissed cus she is blatantly saying yes I'm stealing this lane from u, f-off!)

No I was here for the past 20 mins, this is my lane. If u what to share u need to ask me because I can't see u when I'm swimming. Everyone else waits their turn for an open lane, or they ask to share. You don't just steal and take!

Begrudgingly she goes to the slow lane next to me, and remains there.

Seriously does this only happen in my gym or what? Im looking forward to ocean swimming this weekend, at least there won't be asian ladies trying to steal the whole ocean!

Thursday, June 30, 2011

Flexr Sports Bike Hydration Kit

I'm pretty clumsy and uncoordinated. To even to reach down and grab my water bottle while riding is a challenge, and I end up not drinking as much as I need.

So I was really happy to find a convenient and affordable way to get water!

The Flexr bottle is pretty much just a bottle with a very long straw. 

With the Flexr Bottle, all you needed was your normal water bottle cage.  
Also, the bottle comes with liners, so you can put in your mixed protein/carbohydrate liquids in your bottle, and don't have to worry about getting mold or a funky smell.
Just toss out the old liner each time. The liners are pretty cheap, and I only use it when I have mixed drinks in there. I don't worry about it when I use water.

Step 1: Measure out how much tubing you need

Step 2: Strap the tube on 
  • Now the kit comes with Zip ties, but this prevents you from removing the straw to clean it. So I use Velcro Straps. You can find Velcro straps pretty cheap at any stationary store, or my favorite - Amazon!
Step 3 - Cut and put the mouth piece back on
  • Make sure you position the mouth piece correctly. You have to bite down to get the water to come out, so if its the wrong side up, it'll never open. 

And now you have Hands Free Water on your bike :-D

Other alternatives to hands free water....

  • An Aero Bottle Profile Design Aero Drink System but you needed aero bares for it to work, which I didn't have.
  •  Or a Speedfil (almost $100) Inviscid Design Speedfil which also needed to be installed on your bike (more $) and is pretty much the same idea with a very long straw.

Monday, June 27, 2011

How to Clean a Camelbak bottle

 I really like camelbak podium waterbottles because you can find a good deals on amazon, the "jet-valve" and its BPA free. With the "jet-valve" you don't have to fiddle with caps or plugs when you're working out, running or biking. No spills and easy to drink.

But...after a while they do absorb some funky smells, and the mouthpiece gets dirty and moldy.  This is my remedy to save your water bottles instead of tossing them out and buying new ones. 

Step 1: Baking Soda, Lemon, and your bottle.

Step 2: Remove the mouth piece. 
  • twist the mouthpiece so it doesn't align with the cap, this will make it easier for the piece to pop off. 

Step 3: 
  • Add 2 spoonfuls of baking soda into the bottle (or more if you like) 
  • Cut up the lemon and squeeze the juice into the bottle and toss the remaining parts of lemons into the bottle.
  • Place the mouth pieces inside the bottle so it can get cleaned in the process
  • Add water
  • Shake it up

Step 5: Waiting..

  • Depending on how dirty the bottle you can have it sit longer. If you do, place it in the fridge so the lemons don't rot, there it can sit for a few days.

Step 6: Rinse
  • Once you're done, rinse out everything. The bottle should not longer have the 'funky' smell, and may smell/taste like lemons, which will fade in a day or so, let it air out. 
  • The cap and mouth piece should be all clean, if not, just give it a few scrubs with a toothbrush. 

Now you have a clean and fresh tasting bottle :)

Thursday, June 23, 2011

How to adjust a Valeo Jump Rope

Recently I've heard about the great benefits of jumping rope. Depending on your weight, in an hour, you can burn 500 calories (for 100lbs) to 1000 calories (for 200lbs) per hour, which is pretty intense. I would burn about 1000 calories doing a 30+ mile bike ride, with hills. So jumping rope does sound much "easier" and less expensive than my road bike.

good article on jumping rope via

So I bought on Amazon for about $5 a pretty decent and cheap speed rope. 
Valeo Jump Rope Speed. 

However my only problem was when it arrived, it was really really long. But Luckily I figured an easy way to adjust it. 

Step 1: Remove the foamy part. 

Step 2: Push the loose end of the rope, up into the handle. This will cause the rope inside to push the cap up, allowing you have enough room to slip a flat head screw driver into the crack. 

Step 3: Once the cap is off, adjust the rope to your height. 

  • Stand in the middle of the rope. Pull the handles up so the rope is tight, you want the handles to be a bit under your armpits.

Once you find out how much rope you need, you can either re-clamp the metal part, or be lazy like me, and just tie a knot. 

Step 4: If needed, cut off excess, recap the handle, and put the foamy part back on. You only need to do this one 1 side of the rope. I tried stuffing the excess back into the handle, but it didn't fit, so I had to cut it, I removed about 1.5ft of the rope.

Enjoy and start burning some calories. :)

Tuesday, June 21, 2011

50% Off TYR Swimming and Triathlon Gear

This is a good deal, if you can find something that isn't out of stock.

I wasn't able to find a new tri suit that fits me, but doesn't mean you can't :)

check it out.. if I didn't already have a tri bag, I would totally get the

Convoy Transition Backpack
Style: LTRX

Its a 180, so if you get the $60 off $120, the bag will end up costing you $120... still a little much for me, but is it a pretty awesome bag.

I have the 'old skool' transition bag, which has been working out pretty well for me.

Monday, June 13, 2011

Emergency Stash

Do you have an emergency "workout" stash in your car?

I'm always so forgetful, its easy to overlook and leave something behind.

Things I always have in my car in case I forget.

  • 1 pair of flip-flops 
  • Goggles & Cap
  • Socks
  • Shoes (I leave an older pair of running shoes in there)
  • Sun screen

In case I forgot my workout bag completely, or wanted to do an unexpected stop at the gym, I have my emergency/backup workout bag which contains

  • Towel
  • Swim suit. 
  • Shirt and shorts
  • 3 in 1 shampoo and body wash

I also put an emergency mini first aid kit in my car and each one of my gym/workout bags.
a ziplock bag with

  • ointment
  • band-aids
  • large band aids
  • K-tape
  • alcohol wipes
  • sport wipes

What do you have in your "stash"? :)

What is "Normal?"

I love getting my yearly physicals, if my doctor would let me, I'd get them every 6 months or even 3 or 4 months. Its always better to be safe than sorry, and as we age, we're no longer the "invincible" teen that could rebound from a crash within a few hours.

When I get my blood work done I have them check for everything and every cancer possible (that is capable of begin tested for). Most doctors wont run those additional lab tests unless you request it, because they think, "oh you're young, you dont need to worry about that" But now-a-days that is very wrong. Many more 'young people' are succumbing to diseases earlier due to our diet and environment.

In my mid 20's I developed ployps which most people don't develop until they're 50.

I went to 4 different doctors. The first 3 brushed me off because of my age, and said the text book, "oh its stress related". But I knew something wasn't right, so I didn't give up. Finally I found my 4th doctor which didn't brush me off, and did a colonoscopy, which found and removed the polyps.

If I waited til I was 50 to get checked I would've already gotten colon cancer at that point or be dead.

Anyway.. I got my yearly physical results and on paper it looks like I'm in top health and I was pretty happy, until I compared my results from last year.... and my cholesterol went up (the BAD one) & my uric acid levels are pretty high as well. The top range is 5.7 and I'm at 5.5.. thats too close for comfort.

Its still in the "Good Normal" range but what if every year it keeps going up a little bit more, then I'll soon be out of the normal range and into the "Bad" range.

Its better to know now, so I can take Action Now.

My action plan:

Drink 3 liters of water a day,
More calcium, fish oil, more fiber and Vit C daily.
More alternative veggies. (I've been loving Spinach this year- but spinach can cause higher levels of uric acid)
Water and Vit C are good for reducing Uric Acid. Fish oil and Soluble fiber are good at reducing the "bad" cholesterol.

Weight Loss 101: How to Calculate a Calorie Deficit

Great Article By Matt Fitzgerald 

Do the Math

Your ultimate goal is to figure out exactly how many calories to eat daily to lose weight without being hungry and lethargic and without sabotaging your training. To do that you need to figure out how many calories you burn each day and then subtract your target deficit of 300 to 500 calories from that number.
There are two components to your total calories burned daily: calories burned at rest and calories burned in workouts.
To begin, add up the total number of hours you train in a typical week and divide that number by seven to yield the average number of hours you train daily. For example, suppose you train seven hours per week on average. This works out to one hour per day. Next, multiply this number by your body weight in pounds and the average number of calories you burn per pound of body weight per hour of training. The average number of calories you burn per hour of training is influenced by your speed. Use this table to get the appropriate multiplier.
Training Speed
Calories per pound per hour
Slower (run 11:00/mile)
Average (9:30/mile)
Faster (7:00/mile)

The result of this calculation is the average number of calories you burn through exercise daily. For example, suppose you run one hour per day on average, you weigh 150 pounds, and your speed is slower. In this case, 1 hour x 150 pounds x 4 calories per hour = 600 calories per day on average through exercise.
Your next step is to calculate your calories burned at rest (i.e. outside of workouts) during the day. To do this, first visit the caloric needs calculator and enter the information requested. In the "Activity Level" field enter "Sedentary" if you are mostly inactive outside of your workouts (that’s most of us) or "Lightly Active" if you have a physical job. Do not select "Active", as this option is intended to account for your workouts, which you’ve already accounted for separately for greater accuracy.
The result is an estimate of the number of calories you burn in 24 hours outside of exercise. But since you spend part of those 24 hours working out, we need to remove that part from the estimate.
To do this, take your estimate of calories burned at rest and divide it by 24, then multiply the result by the number of hours per day that you donot spend working out. For example, suppose your calculated calorie usage outside of exercise is 2,000 calories per day. If you work out 1 hour per day on average, then there are 23 hours of the day when you’re not working out. In this case, your daily calories burned at rest is (2,000 calories per day ÷ 24 hours per day x 23 hours a day you do not work out = 1,916 daily calories burned.
To determine the total number of calories you burn daily, add together your average daily exercise calories burned and your calories burned at rest. So, if you burn 1,916 calories per day at rest and 600 calories per day through exercise, then the total number of calories your body burns per day on average is 2,516.
This number also represents the total number of calories you would need to consume daily to maintain your current weight.
The total number of calories you should aim to consume is equal to the number of calories you would need to eat daily to maintain your current weight minus your chosen calorie deficit. Remember, the appropriate deficit range is 300 to 500 calories. Let’s say you choose 400. Then you should aim to eat 2,116 calories per day (2,516 total calories burned per day – 400 calorie deficit) during your weight-loss initiative.

Monday, June 6, 2011

Vegas or bust

Ok... now that I've experienced the freshman 15 for the 2nd time in my life, I need some major damage control, and to be ready for Vegas in July.
I'll do my best to log my food and exercises until I hopefully reach my goal.
Come play along :)

Goal - 
lose 2 -3 inches off waist
lost 10 lbs (if possible)

Week 1
Lbs: 128
Waist: 29 in
Hips: 32 in

Week 2
Lbs: 127

Sunday, June 5, 2011

Kashi U Cereal

Really tasty and healthy. Some high fiber cereals kinda taste like wood, but this one is really tasty. Gets a little soggy in the milk, but overall holds its crunch well.
There's tasty black currents, walnuts and oat clusters.
Best part it has 7 grams of fiber, (2gs soluable, 5 gs insoluable)

Some fiber Facts via

Insoluble Fiber

Functions of Insoluble Fiber

-move bulk through the intestines
-control and balance the pH (acidity) in the intestines

Benefits of Insoluble Fiber

-promote regular bowel movement and prevent constipation
-keep you feeling fuller longer
-remove toxic waste through colon in less time
-help prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances

Soluble Fiber

Functions of Soluble Fiber

-bind with fatty acids
-prolong stomach emptying time so that sugar is released and absorbed more slowly

Benefits of Soluble Fiber

-lower total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease
-regulate blood sugar for people with diabetes

Friday, June 3, 2011

Compression Sock Review: Zensah vrs Zoot vrs 2XU

Thanks to technology, I can't imagine being without compression socks now. I use them on my higher mileage or hilly runs where I need the extra ankle and calf support and during races. They really help so my legs are not tired after the run. Also  they are great to wear on planes, snowboarding, or at home for recovery. I even wore them during my vacation to New York where I knew I would have lots of walking and standing to do.

I really love these things and I've had the opportunity to try 3 different brands,

1 - 2XU
2 - Zoot
3 - Zensah

Zensah Compression Sock

Zensah Compression Socks Medium Sand These are usually more affordable than other compression brands. I think I got these for around $35 or less.
However the material is thicker, so its good for winter or cold runs, but in the summer it can get a little too warm. Also the material isn't as "tight" as other brands. Over all pretty decent for its price. I like wearing these socks on planes and for snowboarding.

Race Results - I ran a 13.1 race in these, and afterwards my calves weren't tired. Over all very pleased.

 I found these on sale at Amazon for less than $35, (pretty good deal). The material is much thinner than Zensah and very tight.

Race Results -  I ran a 13.1 race in these and my legs felt better than when I ran with Zensah, but they were still tired but a little sore, but again better than running without them.

2XU ( currently $30-35 on amazon. Retails $50)
2XU Unisex Adult Compression Race Sock (White, Small) My Favorite compression socks so far. I got these as a gift. The material is similar to Zoot, very thin and very tight. I'm not sure if these perform so well for me because I'm wearing them 1 size smaller. I should be a S on their chart, but these socks are XS.

Race Results - I ran my fastest 13.1 race in these and afterwards my calves felt Fantastic. Every other part of my leg from the knee up was really sore and tired Except for my calves. My calves felt normal as if I hadn't just run 13.1 miles. I think these socks are magical.

Compression gear can get really pricey if you pay at retail. So if you have a coupon or keep an eye out for deals. Right now the 2XU are a pretty good deal at Amazon.. I just picked up my 2nd pair. :)