Juicin' It!

What initially got me into juicing was watching the film "Fat, Sick and Nearly Dead". The link below will take you to a trailer for the film, but you can also watch the entire film online for FREE by going to the film's website http://www.fatsickandnearlydead.com/. I highly recommend this film...it may change your life!

My Experience

After watching the film, HS decided that we needed to upgrade our juicer. We had the Jack La Lane juicer from Costco, which was fine for making the occasional orange juice, but definitely wasn't what we needed for the amount of juicing we had planned. We chose the Green Star Elite. It was pricey, but well worth the money.

This juicer is "high yield" which means you get more juice out of your fruits and veggies. It is also "low heat" which helps preserve the enzymes and vitamins (see below for a list of things that can potential degrade the nutrients in your juice).

The Green Star Elite is also available from Costco

My first juice cleanse was seven days long. I lost eight pounds that week and felt great. The first couple of days were rough (I also gave up coffee for the week, so I had a bit of a headache in the beginning). Days 3-4 were much better. I felt good and didn't feel like I was starving. By day seven, I was glad it was ending and I went to bed that last night dreaming of what I was going to have for breakfast. Like I said, it wasn't because I felt like I was starving, but I just missed the variety of my normal diet.

My Tips

1) Be prepared to make a mess. Don't worry, it's only juice :-)

This is a pic of the mess after I made my favorite beet juice (beets, green apple and red/black grapes). Proper preparation helps cut down on the mess, but I always have a little clean up afterwards.

Beet juice is the worst!

2) Have lots of bottles handy. 

I like Snapple bottles. Once you peel off the label, use something like "Goof Off" to remove the glue. Wash the bottles with soap and water to remove the "Goof Off" and then boil the bottles and lids to sanitize.

3) Be Creative

You will be amazed at the amount of plant fiber left over after you juice. Some people freeze this to add to soups. I've used it before to make a sort of veggie muffins. Other people may want to compost this and add it to their garden.

Usually I just toss this ;-)

4) Only make enough for 2 days

When I do a juice cleanse, whether it's 3 days or 7 days, I only make enough juice for two days. Joe Cross's Reboot website states that juices should stored for "24-48 hours in the fridge (72 hours is maximum time suggested)". 

Some nutrients are susceptible to being degraded or broken down by exposure to heat, light and air (oxygen).

Heat: Reduces many B vitamins, Vitamins C and E 
Light: Lowers Vitamin B2 (riboflavin), B1 (thiamin), B6, Folate, Vitamins A and E.
Oxygen: Degrades Vitamins C, A, E, K and many B vitamins
Freezing: Reduces Vitamin C, Potassium, Copper

5) Enjoy!

I don't look at juicing as a diet or some sort of punishment. There are plenty of calories in a bottle that you aren't starving your body. I think of it as liquid vitamins!

Post run refresher

What I Learned About Running from My Dogs

Now that the weather is finally cooling off, I decided to take my dogs out for a run/walk after work. 

Buster doesn't always support my training

Light Hands

If you've read anything about running technique, I'm sure you've come across many different suggestions for "light hands" Pretend you're holding and egg... a potato chip... a butterfly...

Well, I've got the perfect visual aid...pretend you're holding a bag of hot, squishy dog poo!

On my run with Buster today, we didn't even get a mile from the house before I saw him start to hunker down. Usually Buster is a bush pooper and will choose ivy over a sidewalk. Well today, for whatever reason, he decided the sidewalk, right in front of someone's driveway, was the perfect spot.

ARGH!!!

I had no choice but to pick it up. I grabbed a poop bag and swooped it up. Since I only brought one bag, I knotted the bag as close to the poo as I could. To avoid feeling the heat, I gripped the bag at the end...far away from the fresh doo doo.

Once I started running again, the little ping pong ball size poo blob was bouncing around and whacking me on the top of my hand...GROSS! I then tried holding the bag by the knot between my thumb and finger while lightly cradling the poo ball in my hand.

Light hands...you don't want to squish the poo! Try getting that image out of your mind! LOL


Call Me Smuckers

Since it was cooler last Sunday, I decided to wear a short sleeved shirt instead of a tank top. By the time I finished my 13.5 mile run, I had a raw spot under each arm. It was pretty painful, so I started looking for something to put on it.  I couldn't find anything, so I decided to use Hannah's hot spot spray.

Why not? On the bottle it says to use it for raw sore skin.

Works for humans and dogs ;-)

Let me just say...it worked great!

Meet Smuckers

Full Iron???

Last weekend was Ironman Lake Tahoe. I'm not sure if it was the proximity to Stockton or the fact that I completed a 70.3 race earlier this year, but I had quite a few people ask me if I was doing this race. I would just laugh and say "No". The people asking had no idea what kind of training and strength this race would require...heck, I don't think I have a true understanding. I guess I should just feel flattered that they thought this was something I could do.

Ironman Lake Tahoe

Change of Heart

Before completing Barb's race, the 70.3 I just mentioned, I always thought that one day I would eventually do a full Ironman race. I've read plenty of books about people that have completed a full iron distance and figured that if they could do it, I could too. My favorite part of the books is always when the author reaches the finish and hears their name called out. I like to imagine hearing my name at the finish line..."Tracy Pengilly you are an Ironman!" Just to experience that moment is enough to make me want to do that race...well, it was enough until I tried racing half that distance.

After completing Barb's race, my desire to do a full Ironman waned. Actually, I decided I was never going to do a full Ironman before I even completed Barb's race! As I was finishing my 13.1 mile run, I noticed the competitors rolling in on the bike. They we're finishing the 112 mile bike course of Vineman. They looked hot and tired...and they still had a marathon to run. I could not wrap my mind around the enormity of the task in front of them.

This photo captured how I was really
feeling towards the end of Barb's Race

Fortunately, endurance racing is a lot like childbirth. At the time you are going through it, you vow never to do it again. Then a couple of months go by and you start thinking "Well, that wasn't so bad..."

Support Needed

I am once again entertaining the idea of completing an Ironman...and by entertaining, I mean I'm back to reading stories about it. If I decide to do one, it won't be for a couple of years. I still need to increase my fitness and work on my swimming, biking and running skills. I will also need the buy in of key people...first and foremost...Hot Stuff. Without his blessing, an Ironman just won't be possible.

While I may not fully understand the amount of training required, I have read enough to know that you need the support and understanding of your significant other. This support is essential!

I would also need the support of my teammates. Not that I'm planning on having a workout buddy for all of my training, but for the times that I do need someone (open water swims and long rides)...I can't expect HS to always be the one. If HS was going to do all my training with me, he may as well sign up to race too! (Just kidding, Honey...relax!!!)

Location, Location, Location

Another thing I'm kicking around is where I would like to race. Lake Tahoe is out...it's cold and it's at a much higher altitude...no thank you!

I like the Vineman course but it's not an official Ironman race...I wouldn't get to hear "Tracy Pengilly you are an Ironman!" at the end of the race...no bueno!

So the search continues...

What I'm thinking right now is maybe...MAYBE...doing Vineman in 2015 (I'm doing Barb's Race again in 2014) and waiting until 2016 to do an official Ironman race. However, if I wait until 2017 I would be competing in 50-54 age division as a 49 year old! (FINALLY! Having a December birthday pays off!).

Lots of things to think about...plenty of time to think...

Back At It

I haven't posted anything for about a month now...so I'm going to start out slow, in reverse triathlon order...

Running

My training has continued...basically trying to improve my overall fitness. I've been adding more running to my routine because I have the California International Marathon on December 8th. According to the official countdown, there are 74 days, 23 hours left!  My goal is to improve on last year's time and to go under 4 hours.

Biking 

I haven't been riding as much as I did before Barb's race, although I did get in a 31 mile and a 19 mile ride earlier this month in Monterey. I need to get my bike back on the trainer and just ride...I haven't even tried out my two new Spinervals DVDs.

I could ride here every day!

Swimming

Saturday morning was the first time I've been back in my wetsuit since Barb's Race. It felt good to have it on again and it felt even better to make it out to the buoy...for some reason I never think I'm going to make it :-)

Sort of a gloomy day for a swim

We will be swimming out to the buoy again this coming Saturday. My goal is to swim a little more continuously and not worry so much about where the kayak is. 

Misery Does Not Love Company

Today's sermon in church touched on the topic of control freaks. It wasn't the main point of the sermon, but when the pastor mentioned control freaks, HS started elbowing me and snickering. I responded by stabbing him in the hand with my pen!

Not content to let sleeping dogs lie, HS brought up the topic again during our trip to Costco. I told him that I wasn't that bad. I then added that perhaps that is why I like endurance training so much...for those couple of hours that I am working out, I am in charge. I can run as far and as fast as I want, I can swim a 1,000y or I can swim 2,000y. When its time to get on my trainer, I choose the DVD. HS added that my need to control my workouts is why I don't like running with people. Ugh! I can't win, but he's probably right.

My Training Partner

Whether he likes it or not, HS is my training partner. It is not always easy because I think neither one of us wants to disappoint the other. He may not have my drive to compete, but he genuinely likes the workouts. I, on the other hand, love having him workout with me, but I don't want to pressure him or make him think I'm expecting more from him...like finishing an Ironman ;-)

I have to admit, things were much easier in our P90X days. If one of us didn't feel like working out, the other one worked out alone. It's a lot different when the workouts are 3 hours long instead of 1 hour, or when you have to drive to another location to workout instead of going into the spare bedroom. 

I started reading a new triathlon book (shocker!) last week titled Unlikely Finisher 140.6 by Dale Petelinsek. The book chronicles Dale and his wife's journey to becoming Ironman finishers. In the beginning of the book he writes:

"I was told early on that it (Ironman training) can put a huge amount of stress on a marriage if only one person is training for such a grueling race. I think that this is an understatement. Because all you really do for a year is train, sleep, or work. I don't know how you would ever keep in touch with your spouse if you were not training with him or her."

I think this can be true for any kind of training...whether it's a sprint distance race or an Ironman...you need the support and understanding of your spouse.  I consider myself EXTREMELY fortunate that HS trains with me most of the time. It doesn't matter that he's not training for the same race that I am. I am just as happy having him trail me on his bike while I plod along on my long run as I would be if he was running next to me.

Guilty!

About 18% through my Kindle book I came to the chapter "The Arrogant Athlete Psyche". Just like the sermon today about control freaks, this chapter also cut close to the bone.

"While generalizing is dangerous, full-distance triathletes generally come from engineering or technical backgrounds. They also love to measure data about themselves. They would rather spend an afternoon training alone than spend it engaging in social activities. Also, they have an intense desire to compete and win. A friend of mine says that triathletes are the geeks of the sports world."

Guilty! Guilty! Guilty!  Thankfully, HS knows I'm this way and he still loves me :-)

My Run

I programmed my Garmin today so I would have a nice easy run. Warmup was going to be a mile at a 9:30 to 10:00 minute per mile pace.  After that, I was going to run 10 miles at a 9:00-9:15 pace. The Garmin kept chirping at me to slow down during my warmup. I did the best I could to bring the pace down but it kept telling me to slow down. After the warmup, I made it through the next four miles at my programmed pace and then disaster struck...I hit the wall.

I'm not sure if it was the heat or the speed workouts I did this week or possibly my low calorie intake today, but whatever it was, I was miserable. I was sweating so much that it was running down my face and burning my eyes. I only had a little bit of water left and I didn't want to waste it trying to wash my face.  

On top of that, I got stopped at a traffic signal. The auto pause on the Garmin took its sweet time stopping so my pace dropped into the "unacceptable" zone and the watch started beeping to speed up. I then made the mistake of pressing the "lap" button on my watch and that put me into the "cool down" even though I was still in the main part of my workout. I pressed the button again and the Garmin flashed "Workout Complete".  NO!!!! I still have many more miles to go. I restarted a new workout (this time without a set pace) and just tried to move.

The "second" workout was horrible...much more walking than running.  It was all I could do just to keep moving forward. Oh well...on a positive note, I didn't give up :-) 

Wish List

Once I read what this trainer could do I knew I wanted one. What I really like is the iFit technology. Apparently, you can draw a route on console and then it uses Google maps to show you your ride and adjust the incline and decline to match the actual road. This means I could do Barb's Race every week if I was so inclined.  Watch out Chalk Hill!!!

The bike that goes nowhere yet everywhere :-)

This little dream machine is a bit out of my price range, so I will probably opt for a Garmin speed & cadence sensor for my bike.

I love gadgets!

The sensor is only $60 and will monitor my pedaling cadence as I ride. This would be helpful information because I have no idea how fast or slow I am pedaling. 

5150 Brick

Not only is 5150 the title of the BEST Van Halen album, it is also the police code for crazy person or someone that might be a danger to others or themselves. Interestingly, 5150 is also my time on my 10k run this morning following 45 sweat inducing minutes on the bike trainer.

Does this mean I'm a danger to myself? LOL

Ride

One of my main goals this coming year is to turn into a hill lovin', hill climbin' machine. Two tools I plan to use are my bike trainer and Spivervals "Uphill Grind".  In an attempt to make this workout a little more "tri" like, I attached my bike shoes to my pedals and used a rubber band to keep them from moving.

I then tried to mount my bike and slip on my shoes like the pros.  Not bad, but then again, I didn't have to worry about falling over. At the end of the workout, I slipped my feet out of my shoes and tried the dismount. It's going to take a little more practice but it should save me some time in a race!

With time in mind, I set up a mini transition area next to bike. That way, when I was done with the ride, I wouldn't waste time looking for my hat and my glasses and my shoes and the spare key, etc. ;-)

Transition area ready!

Brick Workout - Bike by tpengilly at Garmin Connect - Details


I don't have the Garmin bike attachment to record my cadence, so all I have is my heart rate. I may not have been riding real hills this morning, but my heart rate looks like hills.


Run

I'm not sure what got into me today, but when I got off the bike and started running, it felt great! Maybe it was the fact that I've lost a few pounds this week, or maybe it was because it was still early and cool (I've been training in the heat of the afternoon). Whatever the reason, I felt strong through the first four miles.

When I finished mile four, I made a decision to ease up a bit. I wasn't feeling particularly tired, but I wanted to save something for the rest of the weekend. Mile five was about a 9 minute mile pace. Towards the end of the fifth mile I looked at my watch and realized that I was on pace for a PR. No way!

The next mile plus was back up to my original pace and I got my PR. The previous 10K PR on my Garmin was also set during a brick workout (52:17).  Hmmmm...what is up with that?

Brick Workout - Run by tpengilly at Garmin Connect - Details

After

Ok, maybe I am a little bit crazy. After I got home from my run, I popped in P90X Shoulders & Arms and went through about 20 minutes of the DVD (skipping the warmup).

In-and-Out Bicep Curls

HS came home a couple of minutes after I turned off the DVD. I had to go pick up the wedding photos and he offered to go with me. Once that task was done, he asked if I wanted to go look at bikes. What a sweet guy! I suggested we take the boat out instead. We haven't had much time this summer to use it and the weather was beautiful.

Why are you taking my picture?

It was a great day to be out on the water...besides, we always have tomorrow to look at bikes ;-)