Archive for March 28, 2010

The Triathlon Rx | March 28, 2010
10 comments

Comfortability on the saddle.

I may have completely disintegrated my ischiopubic ramus on today’s ride, but at least I’m properly fueled and hydrated….

First let’s talk anatomy. Conundrum is as follows: As many of you know, I very much love my Rilo (enough so to name my baby bicicleta). However, the original saddle that came on said Rilo does not love me. It is hard, unforgiving, and according to my boyfriend, possibly anatomically dangerous for my female parts. Although I’m not sure biomedical physicis works that way, it is pretty damn uncomfortable.

But it’s BEAUTIFUL though! At least in my eyes. The embroidered “Q Roo” across the seat in matching blue and gold puts a smile on my face every time I sit down (as long as I’m not sitting for too long…) – I just can’t change it out!! Though according to various Q.Roo Kilo reviews, I’m not the only one who finds the original saddle a little, um….

firm. solid. rigid. stiff. resistant. unbreakable. inflexible. impenetrable. unyelding. solidified. hardened. compact. compacted. dense. close-packed. compressed. steely. tough. strong. stony. rocklike. flinty. hard as stone. frozen. adamantine. (?)

¡Gracias iDiccionario!

There are two options to making your ride more comfortable:

  1. Get a new saddle. (Get real.. I’m not going to change it. I am too stubborn in love.)
  2. PADDING!

Today I rode 43 miles, and I wore absolutely zero padding. It’s not like I’ve never done a multi-hour ride without padded pants/shorts before, so I knew what I was getting in to before I left. Here is another dumb theory of mine: I feel like if I’m going to race in a next-to-nothing two-piece tri suit, without padding, I better get used to that feel. I have the words of my best Boston buddies shouting in my head….

H. T. F. U.

I believe there is room for compromise here. In my rides over 20 miles, I think it’s rational, logical, sensible, intelligible, commonsensical, sound, prudent, pragmatic (OK! Ok… jeeez.) that I protect my “female parts” with some proper saddle padding.

Bikesport Michigan Online is a website I initially found when looking up tri bikes, before I adopted Rilo. Not only did they have a very detailed write up of the Quintana Roo Kilo (and many other brands/models of bikes), they also have a HUGE inventory of road/tri bike equipment, gear, whatever you could want, AND tons of good articles! One of them I find rather timely to share with you today.

Three Steps to Saddle Comfort

As written by Tom Demerly in the appropriately named article, ”Three Steps to Saddle Comfort.” Article photos from BikeSport Michigan.

Although I might say it’s inability to clip out when approaching busy intersection at Lake and Hennipen, Tom Demerly would say that “Saddle discomfort is the most common complaints among cyclists.” And he’s probably right. Not everyone is as challenged as I am when it comes to NOT-clipping-out-with-the-left/stepping-down-with-the-right. From numb genitalia and saddle sores to erectile disfunction, none of the [real or hyped] after effects of an uncomfortable saddle are very pleasant. Demerly states that developing tolerable saddle comfort can be broken down into three categories:

  1. Allowing enough time to adapt to your saddle (especially key for new cyclists!)
  2. Wearing quality bike shorts, and wearing them correctly
  3. Making sure your bike is fitted to you, and keeping good posture

Although I’m supposed to be working on a VO2 max lab right now (I have “priorities on a schedule”…) lets take a second to go into a little more detail:

1. Allow enough time to adapt to your saddle.

As I mentioned (because Mr. Demerly mentioned….) this is especially important for new cyclists. If you’re not used to sitting on a road bike for three hours, then no sh!t Sherlock, it’s going to be uncomfortable your first time out. My words, not his. Demerly states that it’s important to let your crotch and buttocks acclimate to supporting the majority of your body weight – a process known as “getting your seat.” He details that this typically happens over the course of 400 to 600 miles, and would be better done with short but more frequent rides rather than cramming all of your buttock-acclimation into a few weekend warrior rides. It takes time, it will be uncomfortable, but you know what they I say, “Toughen up, buttercup!”

2. Wear quality bike shorts, and wear them correctly.

According to Demerly, cyclists will shell out anywhere from $90 to $239 on quality bike shorts. While I find $239 to be a pretty specific price quote, I do agree that good shorts are gonna cost a pretty penny. What makes it “quality” you ask?

  • precise cut patterns for better fit
  • sophisticated, seamless, anti-bacterial moisture wicking pads
  • highly breathable
  • reduce friction
  • transport moisture effectively away from tender, inflamed tissues

Once you’ve tasted TESTED (!!) the good stuff, there’s no turning back. Demerly recommends bibs (shorts with suspenders, keeping the shorts and padding in place) for longer rides, but notes that they are less convenient if you need to make a quick pit stop.

The next bit of information is written in bold, so I to, will emphasize in Demerly fashion:

Never wear any underwear with bike shorts.

(Says the article. Don’t come crying to me if you get a yeast infection…) Alright – this is something I have heard many times. Something that I’ve brushed off as, “ok… you go ahead and go commando. I like my undies right where they are.” The reason people say not to wear underwear with bike shorts is that quality shorts are supposedly designed to be worn against the skin, and underwear only traps in moisture and increases friction and chafing. I am still wary, and I promise you if I do attempt a commando ride I wont be sharing my plans on Twitter ahead of time.

Demerly also says to make sure your shorts are snug. Use a chamois lubricant. Good. To. Go.

3. Make sure your bike is fitted for YOU, and maintain good posture.

You might think you need a new saddle, but in reality, your discomfort could really be due to improper fitting of your bike, or improper posture. You could spend bucco bucks on a “comfort” oriented saddle, and still come off with a traumatized tush if your posture is no good or your bike doesn’t fit you correctly. Look to the pros, Demerly says. They don’t use saddles with ventilated “relief” slots or big gel cushions. Their seats are solid, and you know they’re out there riding for hours at a time. The angle of your saddle, the angle of your handelbars (this influences the way your weight is distributed over the saddle) and the position of your seat all contribute to a “proper fit”. A triathlete who is down on their aero bars will sit farther rotated on the nose of their saddle than road cyclist does. Moral of the story: Fit. Is. Important. A bike fitting can be done at most quality bike stores, and prices vary widely, but are well worth it.

http://www.bikesportmichigan.com/reviews/azoto.shtml

And to end the article, Demerly summarizes with a checklist of “Good Saddle Habits”

  • Get used to sitting on a bike seat with consistent, short rides over a period of weeks.
  • Always wear form fitting bike shorts, the best you can afford.
  • Be sure your shorts are tight enough with no wrinkles.
  • Never wear any kind of underwear with bike shorts.
  • Try bib style bike shorts for better fit, especially for long rides.
  • Always wash cycling shorts between wearing.
  • Put your shorts on right before you ride and take them off right after. Don’t stand around or drive to events in bike shorts.
  • Always use a chamois lubricant cream to increase comfort.
  • Use powder inside your underwear in the saddle area when wearing street clothes to keep your crotch dry and speed acclimation.
  • Be certain your bicycle fit, position and posture are correct.
  • Focus on the fundamentals of saddle comfort instead of giving in to to marketing claims of gimmicky saddles.

Annnnd that, my friends, is what there is to say about Saddle Comfort. I’d definitely encourage you to check out more of the training articles at BikeSport Michigan! As always, you  can find this and other training advice under the Train on Top tab at the top of the page!

Didn’t I say something about hydration? Yess. I found this situation rather comical when I realized how many hydration options were surrounding me when I sat down to my McMac this afternoon.

Left to right:

Banana Nuun (drank full bottle on ride), Lemon Lime Nuun (drank half on ride), Strawberry Apricot Sobe Life plain Water (oops! Drank that one last night. It was GOOD! drank half bottle of water before ride, half once home), Black Cherry Dragonfruit Sobe Life Water (drank full bottle once back home), Best ever amazing citrus orange heaven protein shake from God (slammed. Can you savor something and slam it at the same time?)

There will indeed be a FUELING-ON-THE-RIDE post to come in the near future! For now though, this post has been written in three installments and I am beyond ready to hit Publish. My tummy is full of PHO, my pubic bones have started to reform over the last couple of hours, and I am ready for a solid night’s sleep. That’s “recovery” time!! Rest up, find your seat, and ride on my friends.

-E

Giveaways: Erica’s got the goods. I mean.. the Gu!

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The Triathlon Rx | March 25, 2010
16 comments

Get Lucky 7K Race Report

First things first… a big hey hey to any of you who clicked on over to Dr.TriRunner from MinnesotaTriNews!! I know there are at least a few of you, because someone stopped me yesterday around Lake Calhoun saying “hey… you’re that girl that was on…..” :) I invite you to sit down, make a drink sip some PowerDew, and stay a while! If you see me out around the lakes… down on my aero bars attempting to look fast on the bike… at Whole Foods… wherever – say hi!

And for the Twin Cities tri-kids who are regulars here but haven’t checked out Minnesota Tri News yet… climb out from under that rock and hop on it! Moving on to business…

Get Lucky 7K Race Report

From start to finish…

I’m pretty sure I signed up for the GL7K within the first 20 minutes registration was open. At only $29.80 (for those that are on top of their game…) it was a steal, especially compared to certain other possibly St. Patty’s Day related races. Extra-especially given all the sweet swag… a HOODIE? Medal? Flag? Post-race party + Free drinks? Yep.. the Irish know how to party. And clearly, so does Team Ortho, because yet again they blew away my expectations with another epic race.

Pre-Race…

… went basically as planned. The GL7K offered plenty of pre-race packet pickup hours. As an added benefit for me, it was at the local running store that I grew up with, and my still-favorite: Gear Running Store on 44th and France Ave. Not only did I get to chit-chat with the owners (one of which Paul Horan, who did very well in the 7K himself!), but I got to check out some sweet sales. Further solidifying the fact that 87% 89% of my wardrobe is indeed intended for athletics.

I also picked up a Peace Coffee Racing jersey the day before – this was my first “official” race for PCR, no pressure though ;)

Complete Pre-Race Preparation Instructions: Click here.

All the necessities to start the day off right ;)

Due to said pre-race protocols, race morning ran pretty effortlessly.

  • Packet: check
  • Outfit: check, with a slightly warmer option in the bag, bib pinned on.
  • Fuel: check! I hate bananas, but Banana Nut Cheerios are another story. Topped off with plenty of Peace Coffee and I was good to go.
  • Sleep: check. One of the only people I’d share my bed with – Tylenol PM.
  • Plan: CHECK! See below…

Aright.. if you read the pre-race preparations post, OR if you know me in real life, OR if you’ve been reading Dr.TriRunner for a while at all… you’d know I fall slightly more on the Type-A end of the spectrum. In that post I stated that I will either have 1 or 0 plans, but you better believe a “plan of 0″ – meaning I’m going to race for fun – is still a plan.

“To race, or not to race. That is the question.”

Only it wasn’t, because I knew I wanted to [attempt to] go fast. My last race before the GL7K was the Victory Memorial 10K/5K… in September. And then I found out I fractured my femoral neck… again… right before Twin Cities Marathon, so it was speed work no more. Given the OK to start running again on November 10th (good lord.. how many posts am I going to have titled “CLEARED!!”) but didn’t really hit specific speed work again until… oh… Monday March 15th. Yassos, to be exact, and they felt good. I wanted to see if there were any fast twitch fibers left in there, so racing was indeed the plan.

That also meant I was going to ditch the 15 miler with my group of guys… which they did before the race. You know I love my long runs, but I don’t think I would have been able to race quite the same with 15 already down for the morning.

Pacing?

Yeah, you tell me. I’ve obviously I’ve never run a timed 7K, so I wasn’t so sure. Having an internal sense of pace is something that takes a logn time to develop, and I’d like to think that in the last 7 years of racing (I don’t think an asthmatic 5 year old attempt at the 1 mile counts) I’ve at least started to crack that code.  I ended up taking my 10K pace, 6:40, and my 5K pace, 6:20, and split the difference.

Given that my average pace for the 7K turned out to be 6:31, I’d say that worked pretty well. :D Funny thing is though, aside from the first mile I didn’t really check my splits on Gomer throughout the race. I know what 10K  feels like, and I knew I needed to be running harder than that. No kidding – there was a time around mile 3 when I said (out loud), “C’mon Erika… HTFU.” (And that’s a shoutout to YOU my Boston Buddies!!)

ANYWAYS… there are many more words in this brief recap than I intended. Too much coffee this morning. Dirty details:

  • FINSIH TIME: 28:23
  • AVG. PACE: 6:31
  • OVERALL PLACE (females): 3/1722
  • DIVISION PLACE: 2/133

How did I feel?

Pretty damn good! Only too hot in the last mile.5. Thirsty. Ready to run the slow easy cool down to make Saturday a long run day and take Sunday off. Hip felt solid throughout – success! There were two AMAZING runners who took 1st and 2nd, Amy Lyons and Jenni Wilcox, and I’m honored to even be in their company. And that’s the 100% non-butt-kissing-truth! Mizz Lyons and I are also now in the same age group , something I realized the night before the race (!!), but not for long. Until then, looks like I gotta pick a different race get my fast feet on and step my game up! ;)

Would I sign up for the GL7K again?

Heck. Yes. I ❤ you Team Ortho. As a matter of fact.. I already have several other 2010 Team Ortho races on the calendar!

Photo time!!

This is like a where’s waldo of race photos. Can you find me? :D

Some of the MN Running Wild crew

Tom & I (repping the U of MN Triathlon Team!) // Dave & I (Repping… 3rd place finishers? Hahah!)

Post race warm car felt so good!

That is one sharp & pointy medal! Love the flag. Love the hoodie. Love the medal. LOVED the race!

As always, you’ll be able to find this and all other race reports under the “RUN hard” tab on the top of the page! Catch you soon – I’m off to spin.

-E

p.s. I’m a redhead.. you know I’m sun sensitive. And that goes for my EYES too! Erica’s gonna hook me up… right? ;)

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The Triathlon Rx | March 22, 2010
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“pre-cap” … ?

That would be this lame-o pre-race recap. But I promise the full report is coming!! I had a job interview and an kinesiology exam this morning, and I have a speech to give tomorrow afternoon (goooodbye spring break). >=/ But after that I’m golden (for a brief moment). In short.. the first day of spring started off right: it was a great race, had an awesome time repping Peace Coffee Racing, and a nice way to start to the 2010 season! Preeeview:

Rest of todays agenda:

  • practice speech
  • 7 mile run with the guys
  • practice speech
  • practice speech
  • eat
  • practice speech
  • eat
  • practice speech
  • pass out

Though it would seem it should be my tongue that should break off with all this speech’n, my left arm quite possibly may fall out of it’s socket. And that’s from this MORNING’s strength workout. Putting dishes on the 2nd shelf was a definiteFAIL, and I’m just hoping this wears off by the time I’m sposed’ to be in the pool tomorrow. Time to get changed for the run! And YAYYY Joe!

-E

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The Triathlon Rx | March 19, 2010
14 comments

TRAIN on top: Volume 4.1 pre-race: Running

Before I jump into the meat of today’s post (mmmmm, steak. says the vegetarian.) I would LOVE IT if you would hop on over and check out my highlight at Model Per4mance! I have been working with Model Per4mance and their amazing team of coaches for a couple months now, and I have nothing to say but awesome words about them! This week I was highlighted as ATHLETE OF THE WEEK! Check it out HERE!

Do you ever have a time when you’re trying so hard to obtain something – whether it be a job, an internship, a business deal, a car, a personal record, or (c’mon people – we’re being honest here) a relationship? You apply, you search, you dig, you train, you knock, but it seems there is no answer in sight?

Let me tell you – I know a little something about that. My specific line of thought at the moment is with training, and more specifically, with teams. The very first team (non school/university related) I remember applying to was Bear Naked‘s endurance team. They have a handful of athletes scattered across the nation that race under the Bear Naked name, and in return, the athletes get to have teammates, swag like no other, and lets not forget, the simple association with an awesome company! When I applied for Team Bear Naked, I remember feeling so confident that I’d get it! Annnnd? No dice. I would like to say it was only because Minneapolis wasn’t one of the “hub cities” that they were recruiting athletes from – it wasn’t an option on their little drop down menu – but truth be told, I probably just wasn’t the right fit! There are hundreds of qualified athletes out there, and of the select group they chose, I just wasn’t one of them.

There was definitely a solid life lesson pulled out of that let-down. (Thinking back on it.. hahaha oh man, did I really cry? I’d like to think I’ve grown a little since then. ;) ) No.. there were TWO solidlifelesssons. As follows:

  1. ♪ You can’t always get what you want. ♪ (sing it with me!)
  2. When it rains, it pours.

I don’t feel like I need to go into too much detail about #1, as it is pretty self explanatory, and something that everyone learns (or should learn) at some point. #2 can be applied to various sectors of life, (going after one guy for months, breaks your heart, and suddenly you have 3 guys trying to hollller. or something along those lines…) but here’s what I have experienced lately that really drives the message home:

  • Joined the University of MN Triathlon Team
  • Started working with Model Per4mance
  • Signed on with Peace Coffee Racing
  • Was offered a spot with the Nuun-Blueseventy tri project
  • Was given a preliminary offer with Team Aquaphor

And hopefully the rain will keep falling, because this kinda rain.. I can dig, ya dig? :D It’s kind of like the saying “When life gives you lemons, you make lemonade.” I would like to extend that to “but when life gives you a bottle of Grey Goose… drink up.” Now if only there were a way I could get Martha Stewart to sign on and sponsor me…

Pre-race whaaat!?

You heard that right – it’s time to pull out the racing shoes and see what I’ve got! Not only have I been doing practically zero speed work this winter (did 8 Yasso’s on Monday… that’s about it), but I have not raced since the Victory Memorial 10K/5K double header back in September (RACE REPORT!), AND this is a distance I’ve never raced before! It should be an interesting race to say the least.

Gearing up for the Victory Memorial 10K with my guys :)

Preparing for Race Day!

It’s not uncommon for runners to have certain “pre-race rituals” that they stick to every. single. time. There was a period of time during my 2nd year of cross country where I was convinced that candy corn was my “magic” pre-race fuel.. I had raced ONCE really well after eating candy corn, and thought “that must be it!” That misconception was quickly erased a few meets later when I got out-kicked in the chute.  What you do for a 10K will likely be different than your pre-race plan for a marathon, but there are definitely some guidelines I adhere to before the big day.

How to ensure a smooth start on Race Day:

  1. Packet Pickup. If possible, get it ahead of time. Scan your chip to make sure you’re racing under your own name, get your chip on your shoe, get pins on your bib, look at the course map, look at the race-day schedule. These are little things you don’t want to be worrying about in the morning.
  2. Outfit. Lay it out the night before. In fact, lay out a couple options and bring a short sleeve or long sleeve alternative should conditions change on race morning. Some people can’t deal with cold, I know personally I don’t race well if I’m too hot. It’s a personal thing and it takes experience racing to figure out, but it definitely won’t hurt to be prepared. Included in this “outfit” would be ensuring your number is with/on your clothes, your watch, your garmin (aka Gomer… awww – throwback!), etc.
  3. Fuel. Raise your hand if you’ve been to a pasta party the night before a marathon. Or a cross country meet. Or any race. And how did that work for ya? I can’t tell you what is going to be ideal for your body, but for me, I typically do any sort of “carbo loading” two days prior to race day, or the week leading up to it, but not the night before. And “carbo loading” might be a bit of a misconception – I just make sure I’m eating well, eating balanced, probably up my carb ratio a bit, and up my overall calories a bit. The day before the race I stick to my regular diet and regular foods. Don’t need any surprises or emergency pit-stops. ;)
  4. Sleep. I can’t emphasize this one enough! One of the best best best tips my mom passed on from her many years of marathoning was MAKE SURE you’re sleeping well the whole WEEK leading up to the race! Many people have trouble sleeping the night before a race because they feel like they need to. “If I don’t sleep, I’m going to be so tired tomorrow and crash and burn!” If you have a solid week of sleep behind you, you will feel 20x less stressed come night-before, and you’ll know that if you’re a little short on sleep, it’s not a biggie. If you’re going to take any “vitamins” (cough*tylenol pm*couch) as I tend to do, make sure you know how they affect you and how long they last in your system.
  5. Have 1 or 0 plans. There are races I do where I just wing it – whatever happens happens, and I’m going to have a good time no matter what. There are also races I do where I know I want to see that 1-mile split clock and it damn well better read 6:20. Or 6:40. Or 7:15. Depending on my race. Both of these scenarios are 100% fine, but what I think is key was that I decide before the race if I’m gonna go or just go. You follow? There have been a few races where I was kicking myself (possibly literally in the last 400 yards…) because I went out thinking I just wanted to have fun, and then half way through I changed my mind and wanted to race. And my time obviously reflected that because half of my race was waisted dinkin’ around. You do what you wanna, but I’m just sayin… I like to have a plan. :D

Ragnar Race Bible

And there you have it… my top 5 tips for starting out race day smoothly! As always, you can find this and all other TRAIN on Top volumes under the TRAIN on Top tab at the top of the page!  There are so many more things that could be included in this list. Uh oh.. sounds like READER QUESTION time! Feel free to answer any or all!

  1. What is a tip you would add to my pre-race-prep list?
  2. Do you have any funny pre-race rituals?
  3. Are you part of any kind of team?

No Friday Confessionals today kids… got a power point to power through that is supposed to be going with my [due Tuesday] speech on Steroids in Dietary Supplements that I am supposed to be working on right now. Expect an addition to the RUN hard Race Reports after tomorrow! Over n’ out.

-E

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The Triathlon Rx | March 16, 2010
6 comments

Staycation!

Dear blog friends,

I am off on a journey to far, far away. AKA downtown. Takin’ a little staycation with the boy, sure to be filled with lots of laughs, good food, and fun adventures.

Catch up with all of you when I get back tomorrow!
-E

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The Triathlon Rx | March 14, 2010
11 comments

Sunday Long Run + Noteworthy in Minneapolis!

This morning, I sent out a message to my tweeps (tweet + peeps) a morning message lookin’ like this:

And that’s still pretty much my current status – coffee at hand, lap top in.. lap, feet up on the coffee table, and Twin Cities Live on TV. Ahhh how much do I ❤ Sundays!! (That post is from April 2008!!) It’s a pretty clearly established fact. ;)

TRAINING:

On tap today is the classic Sunday Long Run. And by classic… I have no clue what I really mean only that “traditionally” long runs are put on Sundays in a training plan. My long run days were Sundays a few years ago when I was doing my first marathons.. then they switched to Saturdays.. then they switched to Fridays when I started running with the “Mom’s group” … but recently I have been feeling the Sunday Long Run again.

Throwback from a Sunday daddy/daughter LR – I miss him biking along with me!!

My biggest hang up with doing my Long Runs on Sundays came when it started interfering with going to church. Religion is not something I try to talk too too much about on the blog… I know it’s my site, but the focus of Dr.TriRunner is running, triathlon, training, cross training, nutrition, injury prevention, eeettttccc, not my faith. If you haven’t noticed, I do tend to throw in some of my favorite passages or quotes, but I could just as well be quoting Ghandi, Dr. King, or Martha Stewart ( :D ), and no one would object.

My bad.. back on track. Sunday Long Runs started to cut into my time with G-O-D, and all my buddies at church! I definitely have a “family” there! Lately though, or more accurately, since I moved back from Boston… my church has undergone some changes and they’re ones I’m not sure I’m down with. My solution? iTunes – obvio!

Two things to know: 1) I almost never run + listen to music. It’s basically treadmill only, or days I’m having a bad day/run and need to distract myself. 2) I have a huuuge variety of music on my iTouch, but I would say that 80% of it is stuff like Ying Yang Twins… Three 6 Mafia… Lil Wayne… you get the picture. ;) Not exactly Sunday School material.

Sundays, however, and now at random times throughout the week when I’m feeling rather reflective, I’ve started listening to sermons on the iTouch! I don’t know how to link to iTunes.. but I’ve really been enjoying a podcast called Breakaway Ministries – a free podcast and a weekly bible study done out of Texas A & M. Ben, the guy who runs it, is awesome. He makes you laugh, he makes you cry, and most importantly to me, he knows his audience. He’s talking to college aged kids, and the topics and messages that get pulled out of the bible are pertinent to them/us/me. If you’re into that kind of thing at all, I’d definitely recommend you check it out! I know I’m not the only one who listens to sermons on their ipod – haha I won’t call any of you out. Do you thing ladies!

GEEZZZZZ… long story short. Podcasts = my temporary solution to Sunday Long Run/Church dilemma.

Todays Sunday run: 13-15 miles… or 10. I really don’t have a “plan” ATM for long runs, since I’m not training for anything long distance. My next BIG RACE – USAT Collegiate Nationals – only has a 10K run since it’s an Olympic, and I know I got that covered. (34 days away!!!) It’s based on how I feel.. the weather.. my plans for the day. As my boyfriend says, on Sundays I “Do what I want!”

READER QUESTION #1:

When do you do your long run/ride/whatever? Do you have sacrifice anything that day to get it in?

ETC:

In accordance with my last post, I want to share some things with YOU that are goooood and full of happy-positivity. Hahhaha.. that sounds ridiculous, but I’m going to roll with it. I apologize to my non-Minneapolis or Midwest readers, because this is sort of geared towards them (/us!), but it’s also geared towards ALL YOU FOODIES, so check em’ out!

1. Fork the Fire

If you’re from the Twin Cities.. you probably heard about the fire that burnt down several businesses on 50th & Bryant in Minneapolis. Included in the businesses lost were Patina, and two restaurants, Heidi’s & Blackbird. Today, Sunday the 14th, over EIGHTY restaurants are chipping in and participating in Fork The Fire, in an effort to help rebuild the lost businesses! Please check out the list of participating restaurants and maybe swap your dinner plans to go to one of them!

2. Hungry in Southwest

Just last Thursday as Kate and I were enjoying enormous bowls of Pho, we were talking about how we want to be around people who are just enjoying life!! Hungry in Southwest is a blog that is written by Teddy, a young guy living in Southwest Minneapolis with hopes to someday open his own restaurant.  He goes to all these independent restaurants in SW Mpls (my hood!!) and gives reviews, but what really shines through is that he ispassionate about food and really enjoys what he’s doing! He also writes at The Epic Sandwich, which makes me drool just reading it. Hah – I better get my butt out the door on this run!

3. The Heavy Table

Sites like this totally think of my girl Mellissa and all the awesome restaurants she goes to. The Heavy Table is another Minneapolis/MN site (magazine?) that is “interested in small, neighborhood restaurants; ethnic eateries with a story to tell; great home cooking; Upper Midwestern culinary traditions; stuff that’s hilarious; recipes that work; recipes that fail spectacularly; current events; local food; heirloom food; and people at all levels of the food creation, preparation, distribution and consumption chain.” And basically, people who love good food. I’m down!

READER QUESTION #2:

For mis compadres from the MiniApple, and everyone else all around the world ;) – If you could only pick ONE, what would you say is your favorite restaurant?

And with that kiddos, I need to say adios and get my run on! I have no real route in mind, but I do plan on swinging by la casa de mi madre and swooping her up for a 5 mile [recovery] interval. ;) The SUN is trying to shine here, but clouds are putting up a good fight. Either way, I think know today is going to be a lovely day!

Preview of what’s goin on NEXT WEEKEND:

Yeaaaah boy.. get those racing shoes out! ! I’m outta time (only got for minutes – hey! Hahah I swear that really did just come on!!)
-E

[EDIT -- EDIT -- EDIT -- EDIT -- EDIT]

14 miles accomplished! I ran over to my mom’s house and did the last 5 with her. The sun DID break through, it’s SIXTY FOUR DEGREES (could that possibly be right WCCO??) here in Minneapolis, and it most definitely is a lovely day!

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The Triathlon Rx | March 12, 2010
7 comments

I have happy feet :)

And a happy heart, despite the fact that La Madre de la Naturaleza has been crying all week! I am happy that the rain has been taking out a lot of the snow (I see GRASS!!) but man, talk about gloomy!

And speaking of gloomy, here are two other gloomy things that have occurred in my life this week:

1. Wallet. Gone. Credit card. Brand new Caribou gift card. Brand new Dunn Bros gift card. Two American Express gift cards from my boss. Drivers License. U of MN ID. Left on Minneapolis’ finest form of transportation – the metro transit. (Insert voice over of sarcasm.) Called the control center less than five minutes after the fact > they radioed the bus driver > he neglected to answer call > I have no wallet nor form of identification.

2. Which is a problem when you’re tank is close to empty (close to empty people… this is a HONDA)! Lets not talk about how dusty my dashboard is… the emphasis is on the subE status of my gas tank. You should always always always have at least $5 in cash stashed in your car/bike.

To combat said gloominess, I have decided that for the next week, I am going to surround myself in nothing but positivity, happy people, and good things. And now that I write that, I realize a week is not nearly long enough. How about a lifetime? Why, yes Dr. TriRunner – that sounds like an ingenious idea! A lifetime of good running, smiling pregnant ladies, delicious food sprinkled with love, puppies with overgrown ears, and sunny 70° days spent at the lake.

Haha – raise your hand if I put you over the top with the puppy part! It might be an optimism overdose, but sometimes that is what you need. I firmly believe that attitude is a matter of choice,  and whattya know – so does my man up top:

“For as he thinks in his heart, so is he.” (Proverbs 23:7)

So why do you care? You come to Dr. TriRunner to read about running, tri life, training, injury prevention, good nutrition, and the occasional product review and giveaway. How do these gloomy rainy Minneapolis days slash life epiphanies affect you? Two fold compadres:

1. YOU are part of my positivity. And by “you” I don’t necessarily mean you… I mean the people and things I surround myself with or allow to influence my life. My girl Kelly talked about toxic relationships a while ago, and that’s something I could throw in a cent or two about. Long story short, I’ve cleaned out my phone book, my facebook, and yes, my Google Reader (haha Abby!! Looks like I’m “really a blogger” too). My life-rule of “I don’t do passive” … has been extended to include “I don’t do negative/toxic/despairing.”  Just don’t need it… and neither do you!!

2. I want to SHARE with YOU some of this goodness! This will [hopefully] look a lot like what you already get at Dr.TriRunner – advice, tips, good discussion, honest reviews, and c’mon.. what giveaway doesn’t put a smile on your face? But there will also be some new things to look for! I have been working for a long time on that “LINK Love” tab at the top of the page… the one that has been “Under Construction” for forever. There are a ton of awesome people, athletes, companies, and bloggers out there, but there are several who have had a particularly positive influence on my life, and those I think deserve to be recognized! Unfortunately I can’t say the “LINK Love” is finished today, but I can say I am SO CLOSE, and once I can get past this lil’ technologically challenged blip, I’m golden.

In the mean time, I would like to share with you three things that have delighted me this week:

1. A 7 mile run with el chico guapo, in said rain/mist/fog, on Wednesday night. It was part two of the BRICK (part 1 = swim), it was dark, we talked about cockateals bought over wild rice soup and guinea pigs named Peanut, about families, futures, laughed about ‘how the hell do you pronounce the word libido?’ and just overall a great run. It didn’t matter that I was up at 5 that morning and felt like I was running slower than molasses. It was great. Followed up by more great and dinner at one of our favorite Vietnamese restaurants and huge bowls of delicious. I really like this kid.

Goofing off @ Alice in Wonderland

2. Depending on when you joined me here at Dr. TriRunner, or RunRoamRecycle for you vets, you may or may not be aware of my adopted mother / fairy godmother / idol. Yes, I would be talking about my girl, Martha Stewart. I don’t need to give you the whole list of why we’re BFFs, but I would like to say that she is also an official member of the BAMF club, and she makes brownies with Snoop.

3. Happy old people. After a recent conversation with my good friend Susan, I have decided that I will approach all of the “seasoned” population with the assumption that they have the mindset of this man:

Geri :)

It’s super interesting to me the difference that being consciously aware of your attitude makes. Since “choosing” to only surround myself with positivity this morning, I’ve felt so energized and light on my feet. If I could bottle that up and sell it, I’d be rollin’ in dough. But I don’t need that.. what can dough really buy me that I don’t have anyways, right? ;)

Night night peeps. Saturday endurance ride – ready!

-E

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The Triathlon Rx | March 9, 2010
20 comments

Funding your feet!

Alright… James definitely wins the “most creative” award for the topic of “the next post” (ie this one). Running an Easter race dressed as a chick? Haha… that would be AWESOME! Minneapolis readers – you fill me in on an Easter race in the area, and I’m down!

But no, that was not the plan for today. It wasn’t too much of a stretch to figure out that it was NEW SHOE time! The baby chick… long story short, some customer bought it for me when I was working my very first job at a grocery store when I was 14. Awkward experiences = story of my life. Throw that in the “adversity training” category. ;)

ANYWAYS. New shoes! Trust me… it was time. It was past time. If you haven’t noticed, I haven’t really mentioned any injury/pain lately. Before you just say “Maybe that’s just because you haven’t been blogging a ton lately…” (my bad hombres), I’d stop you and say that for the most part, it’s true! No real injuries so to speak of. Hip is feeling as solid as it ever will, I’m strength training like it’s my job thanks to my awesome Model Per4mance team, and I’m taking good care of my body! My weekly running mileage is also half of what it used to be, but I’m swimming and cycling and cross training to make sure I’m the best damn triathlete I can be!

But you’re right.. I said for the MOST part. Twice now since the new year, I have been out on a run with my guys team, and been having a great run. Both times in the last mile (coincidental) I have had this sudden feeling in my right foot like it was going to snap in half… an action that is most definitely not Dr. TriRunner approved! Why the last mile? Why so sudden? Who knows.. but the pain would stick around for more time than it was welcome. Both times I took about a week off of running, and eventually the pain went away. I used to have one of these sweet Trigger Point Quadballers that would have felt amazing under my arches, but sadly in my move from Boston to Minneapolis, it was lost in the shuffle. :(

Sometimes I feel like I’m “barely running” in comparison to my 65 mile/weeks of the past, so it was easy for me to forget that my shoes are still racking up mileage. I can say with about 97.6% assuredness that my foot pain was due to (cue scary movie music…)

EXPIRED shoes

solution!!

I bet many of you have heard/read at least ONE recommendation telling you a time/mileage frame when it’s time to drop money on a new pair. The Run Happy folks would say that to keep running happy, you wanna change up your shoes every 300-500 miles, and that is very consistent with most recommendations out there. Depending on how far/often your run, that could mean new shoes every two months, or only twice a year.

If you’re on the more frequent end of that spectrum, and also happen to be on the broke-college-student end of the spectrum, you might feel exasperated hearing that “guideline” because hey, running shoes are $$$! So what is a broke college kid (or just a cautious spender) to do?

Here are my best tips to saving money and keep on keepin’ on with a smile on your face:

  • Know your running stores: many smaller independent running stores have a customer loyalty program or something along those lines. Get on their mailing list, and a lot of times you can score coupons for up to 25% off!
  • Know your running stores.II: in respect to ^ stores, I have found many that offer a discount when you donate an old pair of shoes. My local running store has a shoe recycling program that gives the shoes to those in need locally! You save money. You do a good  deed. Everyone wins. :D
  • Be OK with wearing last seasons’ model! I know that the 2150s just came out.. and I know that they have some sick designs and colors…  but truthfully (aside from colors) there often isn’t a big change from one model to the next. Do your research to make sure you’re not missing anything thats  truly “improved”, and if not, try and score the last seasons model, along with some extra change in that pocket.

(My “last season” model still has this awesome tat on the tongue!! Haha – you guys are going to start to think I really DO color coordinate all this…)

  • This tip comes to you via the mens XC team at the gym. Have a “fall jar” – any time you fall while out running or walking around, or even come close to falling, put $1 in your jar. Although the $$ typically whet to adult beverages items other than shoes, this could definitely be your shoe piggybank. Also, if you have the balance of a tight rope walker, I think it would be good to use this as a “negativity jar” … any time you find yourself whining not looking forward to a workout, or skip a workout, drop in a dollar!
  • Run/walk/bike instead of drive when possible. Gas isn’t getting any cheaper, and you can knock out a workout while checking items off your to-do list!
  • Make sure you’re wearing the RIGHT shoes. How much would it sting to figure out three weeks in that you don’t like these shoes, or this model doesn’t have enough arch support.. but its too late to return them? Burn.
  • Online? If you don’t have a good running store near you, or no customer loyalty programs, nada, online shopping brings those options right to your doorstep. I have had ridiculously AMAZING customer service with Zappos.. and I know they’re not even running or athlete specific, but they have a lot of options AND also typically have the last seasons models left over. Especially if you’re like me and have baby feet and stores don’t stock your size… online is the way to go!

Brooks also say that replacing your running shoes is a lot cheaper than replacing your knees. Or foot. Or HIP. Amen to that! These are Asics 2140s (the 2150s are the current model), and I basically always run in the 21XX series. I’m not saying I would never run in a different brand of shoes, but if you know me, you know I’m an Asics girl at heart. If you think about it, it’s sort of funny how we develop certain brand loyalties. Initially I started running in Asics because when I first became a runner, everything I knew I learned from my mom and that’s what she wore. Thankfully, that was also the shoe that was recommended when I was like 12 and went to be “fitted” at our local running store. I’ve tried two other brands, but Asics are my LOVE.

Because I tend to get a little OC with the photos… I might as well share these with you, right?

el pollito was curious -//- i let him break em’ in for me

I decided that red on white would bring out my tan. -//- don’t argue. hard core.

haha you probably can’t tell the diff. between the dirt and my moles -//- don’t argue. hard core. :D

READER QUESTION TIME:

  1. How often do you change your shoes?
  2. Where do you buy them?
  3. Are you particular about the brand you wear, or do you try out different companies?
  4. Do you also have blindingly pale legs but could care less Have you broken out the shorts yet?

OK chiquititos… it’s 5:00, it’s 37°, it’s RAINING, and it’s almost run time. Hmmmmm. If I weren’t meeting the guys, would I be going out in this weather? $1 in the “fall jar”!! Haha, I might be getting new shoes sooner than I think! Peace out.

-E

p.s. psh…. of course I’m running. What kind of a question is that! ;)

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The Triathlon Rx | March 5, 2010
7 comments

Feelin’ better – Friday Confessionals!

This post is solely dedicated to Friday Confessionals of this week, mostly because I am getting ready for date night with el chico guapo, and a little bit because I have a BIG post about one thing, and I don’t want it to have to share. ;) Hinnnnt #1:

Friday Confessional – 03.05.10

The rules: (Wait.. didn’t I used to say.. like just last week.. there are no rules? This has been amended.)

  1. Fess up. Anything  goes.
  2. You will not judge me nor hold me accountable for any terrible mean embarrassing thing I say…
  3. On second thought.. you can do what you want. It’s your life! Maybe there really are no rules?!

Ohhhh boy. There is a lot I could confess to this week. Not that I have been particularly naughty or anything, but I have literally been just allll over the place mentally, from feeling super goofy, to super judgemental, it’s all in there. But for the sake of saving face my pressing hot date night awaiting, I will keep it to three:

  • On Monday (yes… I really did take note of this on Monday and think, This is going into the Friday Confessionals…) I was busy working hard and doing core. Someone came over to me and we started talking about different core workouts. I’m down on the ground on a Bosu with arms above my head, with this person essentially standing over me. And then I looked to the side and realized I hadn’t shaved under my arms in almost a WEEK. Wowwww wow wow.
  • I went through a carton of eggs in one day. Granted I’m just eating the whites for the most part.. but still. Girls’ gotta get her protein I guess!
  • There’s a girl I used to run against in HS cross country, and I’ve been seeing her out and about the lakes lately. I don’t remember if we were even in close competition or anything, but I passed her on a run yesterday and definitely was smirkin’ once I sped by. :D

OK kidds! Date night awaits, and I am going to soak up every last drop of it because tomorrow is PACKED:

8:00 – 10:30 :: Endurance Ride
12:00 – 3:30 :: Errrrands, CostCo, Laundry x2
4:00 – 5:30 :: JOB interview!! Eeep!
6:30 – 11:00 :: Babysitting. (read: lots of homework while lovely children are sleeeep) :)

We will meet again my friends. Until that time, I leave you with Hint #2…

[EDIT -- EDIT -- EDIT -- EDIT -- EDIT]

Since I’m packing up my bag and getting ready to go out, I thought of a perfect QUESTION for all of you! Q: What is your favorite from-home movie snacks? If popcorn and a soda didn’t cost me my kidney, I might feel otherwise, but for now I’m all about packing my own snacks!

Enjoy your Friday – I hopefully it is as gorgeous outside as it is here in Minneapolis!
-E

Category: Friday Confessionals | Tags: ,
The Triathlon Rx | March 4, 2010
9 comments

Giving Thanks

So much to say, but so little time.

School is in full swing (although I don’t think I can recall a time when it was only in half swing, or two thirds…), my role in my research position is picking up, I did a decent job at getting sick on Tuesday, I have a jobjob interview on Saturday (but don’t know enough of the deats. yet to say I’d take it if it were even offered), annnnd life is just pretty full at the moment. But instead of writing about all of that, which none of you would care about (or at least I really don’t…) I thought it was due time for a little gratitude.

1. God has blessed the city of Minneapolis with 40° days, which is more than enough for me to justify shorts. Give me 32° and I’m in. Gotta start on that tan at some point, right?

2. Said events have allowed me to experience once again the phenom of “muddy calfs syndrome” … which makes me feel like a runner, regardless of my actual running frequency and/or status.

3. Truthfully… the frozen yogurt wasn’t like extraordinary or anything. But these ladies are. And that’s what counts!

4. Much needed new shoes, next day delivery, crazy outstanding customer service from Zappos.

5. Family. No matter what yours looks like. You only get one.

And with that mis amigos, yo te digo adios. Get your friday confessionals ready, cause I have some stuff to unload and I don’t want to be the only one who has wound up on the naughty list! Wishing you warm weather, happy hearts, and fast feet!

-E

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