Archive for May 24, 2010

The Triathlon Rx | May 24, 2010
18 comments

[Hit by a] BRICK + Sof Sole Review

Wow. Major writers’ block with starting this post. Are you ever sitting there trying to think of some really creative intro – write like 5 different opening sentences out only to erase them all? Mmm, yep. That’s where I’m at. It’s all good though… justifying it because I’ve only had half my mug of coffee, and I’m doing intervals right at the moment (why yes, I do blog and workout at the same time occasionally…). “Working too hard” to think straight. ;)

Lucky for me, there are exactly two things I’m here to talk about today, and I have lots of pictures, so I don’t need as many words. Lucky for you, I also can’t come up with a creative title, so you know exactly what those two things are. 1) BRICK workouts. 2) Sof Sole Review. Ready? Set? Go.

♪ IT DON’T BRICK EVEN NOOOO ♪

Ugh… there I go trying to be all clever. Can’t help it. Sorry! Anywho… while you might think you know what a brick is…

in my vernacular that sort of brick would only be used in two settings. 1) Describing the ugly exterior of my (one month left!!) house, and 2) dropping one on the chick’s foot who came to the gym in a gold sequined 2 times 2 small bikini the other day. I don’t care if we’re outside – it’s a GYM my friend, not a strip club.

But that is clearly not the kind of BRICK I’m talking about… this is Dr.TriRunner after all. I was searching around for some sort of “very official” definition of a BRICK, but wasn’t finding anything of the .org sort. Didn’t your teachers tell you, you can’t source Wikipedia. But then I found a post about BRICK workouts on my girl Frayed Laces blog, and I realized – wait a minute, this girl IS .org. If you’ve never hit up Frayed Laces, and you are of the multi-sport mindset, you are missing out my friend. She’s got a race resume up the wazoo, she lives/trains/eats/sleeps/breathes Hawaii, and she is very legit. Amen.

So here is her rundown on what exactly is BRICK:

Today I had a very successful impromptu brick session. For those of you who aren’t hip to the lingo, a BRICK session is when you do back to back swim/bike or bike/run. It’s important to do bricks if you’re training for a triathlon because when you switch between sports your body uses different muscles, and you need to get used to the feeling. Until today, I had only done two bricks in my life, which made me very unprepared for the jello feeling when you switch from biking to running in a triathlon.

In addition to the swim -> bike, and bike -> run BRICKS, I also fully endorse a run -> swim, or run -> bike workout. No, that’s not the way you’ll hit it in a race, but like FL said, it’s all about  getting accustomed to Jello Syndrome. That being said, yesterday’s workout was of the run -> bike variety, and here is how it went down:

The morning started out questionably. I have new neighbors who are very much in the “Wooooh! It’s cool to play music at FULL BLAST at midnight when this is a party of TWO” mentality. However, I have gotten very comfortable with my ear plugs and Tylenol PM, so it wasn’t really a big issue. I’ve been short on sleep from working more dinner shifts lately though, so a little bit of “sleep debt” was definitely present.

Woke up, had some coffee, and set out to run. Full honesty (and you can probably say it with me by now… “because that’s all what I’m about here at Dr.TriRunner…”), Yesterday’s workout was supposed to be a long run of 15 miles. However, once I started running, I pretty quickly decided that 15 was not going to happen. My. Run. Felt. Like. CRAP. Key word being “felt” because apparently my times were just fine… I was running 7:30s which is pretty average for a run-o-the-mill run these days. But my muscles felt like something along the lines of beef jerky. Or Buffalo Jerky to be exact. Dry. Stiff. Eccch.

So I decided to call the run at two lakes instead of four (good God I love Minneapolis!), and hit the bike instead. I was not going to cheat on my time… but I know I wouldn’t have gotten anything beneficial out of 7 more miles of running.

Count em’! Harriet, Calhoun, Cedar, Isles. In my backyard. Sure you don’t want to move here Susan?

However, mother nature might have had other plans. That, or she was hinting that I needed a shower. Which I did. The sky looked something like this…

Which in Dr.TriRunner mind translates in to “I bet I can make it before it starts raining….” Only that photo may be slightly dramatic because a) I do not live in New York City, and b) it wasn’t a Day After Tomorrow type storm. Just a little water… and like I said, I needed a shower! So off with Rilo I went, and sure enough, at my halfway // turn around point, it started pouring. But rideable pouring I decided. Also nice, because it cleared everyone off of the paths and let me cruise home. :) A very successful BRICK, and my legs were definitely feeling much better/fresher riding than they did running! The “jerky” legs were gone!! I got home, changed out of my clothes in the shower because my whole backside was covered in spit-up sand, and was ready to go to Costco with my madre in less than 15 minutes!

Moral(s) of the story:

  • BRICK workouts do not only need to fall in the order that you would find it in a triathlon.
  • The more you practice the quick transitions, you do eventually get over Jello Syndrome. Or at least you get used to it.
  • Getting undressed in the shoer is 100% acceptable.

Sof Sole Product Review

Another site you should be regularly checking out is Erica’s blog I Run Because I Can. Not only because she has an awesome name, but she also routinely has these sweet giveaways… one of which I recently happened to win! Several days later, I returned home to find a nice little box on my doorstep with Sof Sole inserts and SOCKS!

While it mostly goes unmentioned on the blog, I have a slight sock obsession. And I’m also super particular about them… not all socks are created equally. So how did Sof Sole’s socks hold up?

Happy feet. Very happy feet. There’s a perfect balance of cushiness and foot-hugability. I’m big on my crew cut socks because a) unless it’s -30° and the middle of winter, anything else is too hot, and b) I don’t need any more crazy tan lines than the ones I already have. These stay up on your ankle, have a little extra compression around the arch, and are COMFFY to the max. Final grade? A.

As for the inserts… I was super excited to try them! As you will see below though…

We ran into some mechanical difficulties. There was absolutely no way that these bad boys were going to fit in my baby shoes. No. Way. Extra bummed because I’ve been given a Rx for orthotics howww many times due to my orthopedic issues, but my insurance that’s worth less than a dog turd but costs like it’s covered in gold won’t cover any.thang. Lame.

Not that inserts are a replacement for prescription orthotics, but something is for sure better than nothing. Luckily I have some great lady friends who would fit these inserts just perfectly, so I get to pay it forward and pass them on. :) So, sadly, no review on the inserts. But I can say they look cool!

And that my friends, is that. This “wordless” post has taken me two times too long to write, not to mention I promised I was only going to talk about these two thing! I do have some fun stuff in the mix – the race calendar is slowly building, a job opportunity is [hopefully] a’ knockin, and I’m MOVING to an awesome location with an awesome housemate. Pumped. :D

Take care!

-E

p.s. Adam thinks he has better sunscreen than me… hmph. I’ll know it when I WIN it. And don’t end up like a lobster. Or a greasy 5 year old with lemon juice in my eye. :D

Category: Uncategorized | Tags: , , , , , ,
The Triathlon Rx | May 18, 2010
15 comments

SUN PROTECTION + KINESYS REVIEW

Well I said life was good, but I never said it wasn’t busy!!

A lot has gone down over the last week or so, so I’ll try and give you a brief rundown because we have important stuff to talk about today!

  • School is DONE for the year, and let me sing it to ya one more time… ♪ ALLELUIA ♪
  • Regarding the Pediatric Exercise class that I debating, they decided to also offer it during J-Term – ie the unreasonably long 4+ week break we have in the middle of winter. What’s a girl who strongly dislikes cold and snow but living in Minnesota to do? Snuggle up in lecture and learn about pediatric exercise concepts and applications. A much better solution than summer school.
  • We had 12 straight  days of rainy, below average temperatures here in the Mini-Apple – ie nearly the same number of days where I was without work! ie a slowly declining bank account. I don’t shop, but a girl’s gotta eat!
  • The last three days of GLORIOUS weather, and according to my guy Chris Shaffer, another solid 5 days to come! I think that Sunday storm is a little too out far to bank on…

Ohh gee, look how convenient that was. All this weather talk is a great segue to what I’m really here to talk about today! If you missed the title of the post, that would be…

SUN PROTECTION + KINESYS REVIEW

If you haven’t noticed, I happen to be a fair skinned, red-headed, easily burning chica. I don’t know if I ever get “tan” … or if my freckles just eventually all blend together. No, not Irish (though people love to fight me on that one…), I am definitely on the “higher” end of being at risk for skin cancer. According to the Mayo Clinic, my favorite go-to source for most all things health, risk factors for skin cancer include:

  • Fair skin. Having less pigment (melanin) in your skin provides less protection from damaging UV radiation. If you have blond or red hair, light-colored eyes, and you freckle or sunburn easily, you’re much more likely to develop skin cancer than is a person with darker features.
  • A history of sunburns. Every time you get sunburned, you damage your skin cells and increase your risk of developing skin cancer. After a sunburn, your body works to repair the damage. Having multiple blistering sunburns as a child or teenager increases your risk of developing skin cancer as an adult. Sunburns in adulthood also are a risk factor.
  • Excessive sun exposure. Anyone who spends considerable time in the sun may develop skin cancer, especially if your skin isn’t protected by sunscreen or clothing. Tanning also puts you at risk. A tan is your skin’s injury response to excessive UV radiation.
  • Sunny or high-altitude climates. People who live in sunny, warm climates are exposed to more sunlight than are people who live in colder climates. Living at higher elevations, where the sunlight is strongest, also exposes you to more radiation.
  • Moles. People who have many moles or abnormal moles called dysplastic nevi are at increased risk of skin cancer. These abnormal moles — which look irregular and are generally larger than normal moles — are more likely than others to become cancerous. If you have a history of abnormal moles, watch them regularly for changes.
  • Precancerous skin lesions. Having skin lesions known as actinic keratoses can increase your risk of developing skin cancer. These precancerous skin growths typically appear as rough, scaly patches that range in color from brown to dark pink. They’re most common on the face, lower arms and hands of fair-skinned people whose skin has been sun damaged.
  • A family history of skin cancer. If one of your parents or a sibling has had skin cancer, you may be at increased risk of the disease. Some families are affected by a condition called familial atypical mole-malignant melanoma (FAMMM) syndrome. The hallmarks of FAMMM include a history of melanoma in one or more close relatives and having more than 50 moles — some of which are atypical. Because people with this syndrome have an extremely high risk of developing melanoma, frequent screening for signs of skin cancer is crucial.
  • A personal history of skin cancer. If you developed skin cancer once, you’re at risk of developing it again. Even basal cell and squamous cell carcinomas that have been successfully removed can recur in the same spot, often within two to three years.
  • A weakened immune system. People with weakened immune systems are at greater risk of developing skin cancer. This includes people living with HIV/AIDS or leukemia and those taking immunosuppressant drugs after an organ transplant.
  • Fragile skin. Skin that has been burned, injured or weakened by treatments for other skin conditions is more susceptible to sun damage and skin cancer. Certain psoriasis treatments and eczema creams might increase your risk of skin cancer.
  • Exposure to environmental hazards. Exposure to environmental chemicals, including some herbicides, increases your risk of skin cancer.
  • Age. The risk of developing skin cancer increases with age, primarily because many skin cancers develop slowly. The damage that occurs during childhood or adolescence may not become apparent until middle age. Still, skin cancer isn’t limited to older people. Basal cell and squamous cell carcinomas are increasing fastest among women younger than 40.

-SOURCE-

My risk factors?

Fair skinned. Red hair. Excessive sun exposure.  Moles. Precancerous skin lesions. A family history of skin cancer. A personal history of skin cancer.

What about you?

You read those last two right… both my mom and I have had skin cancer spots removed. She is almost identical to me in that our risk factors are the same. We also are both (obviously…) runners, spending a many many hours out in the sun. Coincidence? Maybe… maybe not. We are both pretty adamant about using sunscreen, so it makes me wonder if it’s almost inevitable? I don’t know. Fortunately, we both had basal cell carcinoma spots – the most common form of nonmelanoma skin cancer, the least likely to spread, and the easiest to treat. They’re rarely fatal, but they can cause serious damage if they aren’t removed, so it’s a good thing my mom and I regularly are screened.

SCREENINGS! Super important. And luckily, readily available and affordable. Since 1985, the American Academy of Dermatology has partnered with dermatologists across the nation to offer FREE skin cancer screenings. According to their website, they have detected more than 188,000 suspicious lesions, including 21,500 suspected melanomas.

Ready for photos? Sorry for awkward angles… I had to sit on the table in front of a camera to get these. Oh the things I go through for you… :P

That big ol’ shiny canoe shaped mark in the center of my back would be my super attractive reminder that protecting your skin is muy importante. There actually was once a birth mark there, circular in shape, and roughly the size of a quarter dollar (I don’t know if they even still make those…) pepperoni slice. The first screening I had, around the age of 12 or 13, we decided to “keep an eye on it” … I was already having two suspicious spots taken out of my arm, and if we weren’t sure about this one on my back, we weren’t going to take it since it was so big. A year later it was deemed as “hiiiighly suspect” (Ratatoulle? Anyone?) and decided it had to go. So October 14th, 2003, I went under general anesthesia for the first time (let me tell you, that’s a trip…). Went out on my back, woke up on my stomach with a tube down my throat and a crick from hell in my neck, and without my dear mark of birth. But also without any cancer nasties! Erika: 1. Sun cancer: 0.

So that’s the story. Since that time, I have been a better advocate for my own health. As a young punk girl, I used to fight back when my mom asked me to put on sunscreen. It wasn’t “cool” … everyone else got tan and I got greasy white greasy marks on my face during softball practice. Back then, Coppertone was still working on that whole rubbing-in factor.

While there is still that desire to get some “color” on my skin – no one likes to blind the other runners at the lake – I definitely understand how important it is now to protect my skin. I’ve tried SO many different sunscreens in the past. Oh lord.. if you could only see the medicine cabinet! Copportone, Nutragena, Aveeno, you name it, and probably one of every possible SPF in there too. But one early summer day about four years ago, I was at a sample sale held by a neighborhood guy  (who happened to manage a very cool running store). Among all the other goodies there, I stumbled on a table with a bunch of blue bottles. Cool looking bottles. That happened to contain a very cool product…

Kinesys sunscreen

Now here’s my full upfront disclosure – Kinesys did send me several products to try out, but that was most definitely not my first encounter with their products. My little story up there is not a “story” – I truthfully have been using Kinesys for the last 4 years. Why? Well let me tell you…

Kinesys sunscreens come in convenient spray bottles (not aerosols either, mind you…) that allow you to get your SPF’n on hands-free. Well, obviously not hands-free, since you have to spray it. But rubbing in? Not required. Which leads to no greasy hands. Which leads to no excuses when you drop that fly-ball during softball, because your hands were dry as ever, and your hand-eye coordination just plainly sucks. Kidding on that last part…. ;) These are the reasons why Kinesys has (and will continue to have!) my loyalty:

  • more sweat resistant than any other product I’ve tried. sunscreen + sweat + eyes = PAIN!
  • oil free /alcohol free
  • sprays on
  • doesn’t dry out your skin, and conversely…
  • … it’s not heavy, oily or greasy
  • they offer unscented and scented products
  • they offer a sunscreen STICK for face, lips, etc.

Kinesys has a good FAQ page on their website that sucked in my last 20 minutes! I’ve just been browsing through, and I want to share three of the questions that I think are particularly important.

Q: Are products higher than SPF 15 really necessary?

A: Yes. Although a SPF 15 is effective in providing sun protection, some people require greater levels of protection. High SPF products block more UVB and UVA rays which penetrate the skin deeply, and are relatively consistent year round. UVA can contribute to premature aging, wrinkling and pre-cancerous changes. These products also provide protection for longer periods of time (for those who work outside or participate in prolonged outdoor activities.) Many dermatologists recommend regular use of a high SPF sunscreen to prevent sunburn and reduce the amount of sun damage caused by unprotected exposure. Research estimates that regular use of highly protective sunscreen (SPF 15 or higher) for the first 18 years of life could reduce the incidence of certain types of pre-cancerous changes by nearly 80%.

___________________________

Q: Is it possible to get burned on a cloudy day?

A: Yes. Sunlight penetrates clouds. Daylight gets through and so do 70-80 percent of the sun’s damaging rays. In fact, many people get the worst burn of their lives on cloudy days because they have not used sunscreens.

___________________________

Q: What is incidental sun exposure?

A: Most people are concerned about the damage caused by direct solar exposure from sunbathing or intense periods of exposure. However, dermatologists recognize that incidental sun exposure from activities such as jogging, walking, and gardening is cumulative and can cause significant skin damage. This is why dermatologists recommend year round sunscreen protection.

This last one is targeted at all of you my athletes!! Sunscreen is NOT just for when you’re going to “lay out” at the lake, on your beach towel, or by the pool! It seems like such an obvious statement (because it is), but you are being exposed to the suns rays no matter what your activity is. Be it jogging, working out in the garden, out on a ride, etc… you can do damage to your skin whether your intent is to work on your tan or not! So whatever sunscreen you choose to use, I’m challenging all of you guys to get that SPF on there EVERY TIME before you head out the door!

Arighty, time to wrap! As usual, my questions for you readers!

  • What is your favorite kind of sunscreen?
  • Be honest… do you really put it on every time you’re headed out? I know I don’t, but I’m working on it!
  • What are your risk factors? Are you surprised?

Hope everyone has a lovely day! It is a glorious, sunny, hot day here in minneapolis, and I have the day off of work! But it’s jam-packed with OUTDOOR activities, so I promise, I will be sunscreenin it up before I leave, and probably reapplying throughout the day! Hasta luego muchachos!

-E

p.s. I’m trying to clean up the tags/categories at the moment, so please excuse the chaos in the meantime!

Category: Uncategorized | Tags: , ,
The Triathlon Rx | May 10, 2010
14 comments

Life is too short…

… to let a little rain ruin your day. My boys at the ‘Bou said it right:

Basically, I’m feeling extremely fulfilled “full circle” in my life right now. Yes, there are obviously the bumps in the road here and there… big pot holes even! But I’m jumpin’ over them like a star steeplechaser. And if I don’t make it, well hey, I like playing in the puddles. ;)

That is all. Happy Monday peeps!

-E

Category: Uncategorized | Tags:
The Triathlon Rx | May 8, 2010
9 comments

IRON – Definitions, Deficiencies, and Darn good sources

Wow, wow, wow. Lots of new readers coming in! I guess that’s what happens when food = free! Hope some of you guys stick around now that the giveaway is over! ;)

Well, given the title of today’s post, it’s pretty clear what we’re going to be talking about – Iron. What [apparently] wasn’t clear was ME!! After posting about my return to eating meat, I read many comments and a couple of emails that made me realize you all thought that I am currently anemic. Not so chiquitos. Although my thought process is often a twisting road, so I can understand if I lead some of you astray. :) My idea was that in cutting out soy, coupled with the fact that I am bleeding so heavily on my periods, I could easily end up very protein and iron deficient. That is definitely not one of those “if it ain’t broke, don’t fix it” situations… I want to make sure I take action now to stop it before it happens!! Hence, the return to eating los animales.

Before I jump into Iron 101, you might ask how is the whole meat thing going? Dece. Since Tuesday April 27th, I have consumed beef (just that one night at the ‘potle…) shrimp, tuna, buffalo (!!), chicken, and turkey. It’s still weird to me that I’m eating animal muscles and tissue. To me, that will never be any different than running my own human thigh through a meat slicer, but you know what? You do what you gotta do! My digestive system has taken to it better than I expected – a little gassy at first, and yes, the poo changes a bit, but you can expect that to happen when you make any drastic dietary change.

Here’s a little medterm for ya: Enzymes in the body all have specific jobs, and different enzymes act on different foods or compounds. The suffix –ase typically signals that it is an enzyme, and the root word coming before the –ase signifies what the enzyme is acting on. For example, lactase acts on lactose. Amylase acts on starches. There are a couple of enzymes that end in –in instead of –ase such as pepsin or chymdotrypsin… these are usually pancreatic enzymes. Protease breaks down proteins found in meats, nuts, eggs, and cheese. So although I’ve been a vegetarian for the last eight years, it’s not like I haven’t had protease at work in my body.

We have lots to talk about here though… so let’s get down to bidness.

WHAT IS IRON?

Aside from being a wrinkle remover for clothes, and one of the most bountiful metals on earth, iron is something that is essential to human life. It is a key component of proteins, enzymes, oxygen transport, and cell growth and proliferation. About two thirds of the iron stored in the human body is found in hemoglobin – the protein in red blood cells that carries fresh oxygen to tissues. It is also found in myoglobin, which helps transport oxygen to the muscles.

There are two types of iron: heme iron, and nonheme iron. It’s pretty easy to figure out if you think of it as, “Did this protein source originally ever have hemoglobin?” Or, if you just wanna be real with it, did this protein source ever had blood pumping through it? HEME iron is found in animal foods that did have hemoglobin – think red meat, fish, and poultry.  In contrast, NONHEME iron never had hemoglobin in the first place. Think plant foods – lentils, and beans. Most people argue that heme iron is absorbed better by the body, although most sources of iron in the diet are actually nonheme.

Writing this instantly pops the picture of 400 repeats on the track into my mind. I remember high school workouts, doing the last one all out. I remember my lungs screaming and muscles burning. Just picture the little oxygen molecules working their way to your quads and your hammies. Couldn’t happen without iron!

WHAT IS IRON DEFICIENCY ANEMIA?

Iron deficiency anemia is, as implied, a deficiency of iron in the body resulting in anemia. Anemia in turn is a condition in which the blood lacks adequate healthy red blood cells. Due to the lack of iron, the body isn’t able to produce enough hemoglobin. While I have never dealt with this personally (yet?! Knock on wood!) I know plenty of athletes who have. Some have had to take the season, or multiple seasons off just to get back to a healthy point.

There are several causes that may lead you to become iron deficient:

  • Lack of iron in diet
  • Blood loss (heavy periods, slow chronic bleeding such as from an ulcer, uterine polyp, cancer, or tumor. GI (gastrointestinal) bleeding can also result from regular use of NSAIDS (asprin, etc.))
  • Inability to absorb iron (ie Chron’s disease or celiac disease, which affect your body’s ability to absorb nutrients from digested food.)
  • Pregnancy (when pregnant, your body’s iron stores are working overtime to serve both you and your developing fetus.)

Symptoms of iron deficiency anemia include:

  • Extreme fatigue
  • Pale skin
  • Weakness
  • Shortness of breath
  • Headache
  • Dizziness or lightheadedness
  • Cold hands and feet
  • Irritability
  • Inflammation or soreness of your tongue
  • Increased likelihood of infection
  • Brittle nails
  • Arrhythmia (irregular heartbeat)
  • Unusual cravings for non-nutritive substances, such as ice, or dirt
  • Poor appetite, especially in infants and children
  • Restless leg syndrome

Like many things, iron deficiency anemia is not something you should self-diagnose or treat. Iron supplements should be taken only under a doctor’s recommendation and supervision. An excess of iron in the body can cause liver damage and other non-fun complications.

WHAT IS THE CURRENT RECOMMENDATION FOR IRON INTAKE?

The current RDI for Iron is 18 milligrams per day for adults and children over 4 years old. For pregnant women, the Office of Dietary Supplements says that the RDI should roughly double, jumping to about 27 milligrams per day. When you’re looking at a “daily value” (%DV) keep in mind that that is based on a 2,000 calorie/day diet, so individual needs may be more or less.

WHERE CAN I GET ME SOME?

Thanks Office of Dietary Supplements! Here’s a little fact sheet for ya: (Based on the FDA’s Daily Value (DV) of 18 milligrams, and percentages based on a 2,000 calorie diet.)

Food sources of HEME iron:

  • Chicken liver (3.5 oz) – 70% DV
  • Oysters (6) – 25% DV
  • Beef, lean (3 oz) – 20% DV
  • Clams (3/4 cup) – 15% DV
  • Turkey, dark meat (3.5 oz) – 10% DV
  • Turkey, light meat (3.5 oz) – 8% DV
  • Chicken, dark meat (3.5 oz) – 6% DV
  • Tuna, bluefin (3 oz) – 6% DV
  • Chicken, light meat (3 oz) – 6% DV (not sure why the discrepancy in serving size..?)
  • Halibut (3 oz) – 6% DV
  • Crab meat (3 oz) – 4% DV
  • Pork (3 oz) – 4% DV
  • Tuna, white (3 oz) – 4% DV
  • Shrimp (4 large) – 4% DF

Food sources of NONHEME iron:

  • Ready to eat, 100% iron fortified cereal (servings vary) – 100% DV
  • Oatmeal, instant, fortified (1 cup) – 60% DV
  • Soybeans, boiled (1 cup) – 50% DV
  • Lentils, boiled (1 cup) – 35% DV
  • Beans – kidney, lima, navy – boiled (1 cup) – 25% DV
  • Beans – black, pinto – boiled (1 cup) 20% DV
  • Molasses, black strap (1 TBSP) – 20% DV
  • Tofu, raw, firm (1/2 cup) – 20% DV (varies greatly by brand/type!)
  • Spinach, boiled and d rained (1/2 cup) – 20% DV
  • Raisins, seedless, packed (1/2 cup) – 8% DV
  • Whole wheat bread (1 slice) – 6% DV (varies by brand/type!)

So where does that leave me? Well, as I said last week, I’m not going to be eating solely meat for my protein sources. Its ALSO not like because I’m cutting out soy, I’m going to cut all sources of nonheme iron. That would be a) nearly impossible, and b) ridiculously stupid. It’s a good thing I LOOOVE spinach because 20% DV in one teeny half cup cooked is no problemo for this Popeye lovin’ lady! I have been trying many new foods lately, and honestly I feel like my options are endless. I will be 100% honest and say that it feels really good to be able to go out to eat and have more options than iceburg on a plate with mushy tomatoes. If we’re buds on facebook, you might have noticed I recently tried this:

READER QUESTIONS:

What are your favorite sources of iron? Please believe me.. the lists above are very inconclusive! And most importantly, do you have any CostCo recommendations for me? That’s where I’m headed as soon as I hit publish. And do core. And take a shower. :)

I’m out! Happy Saturday, and an early HAPPY MOTHER’S DAY to all my madres out there, especially my own! I love you mom!

-E

SORCES:
Mayo Clinic – Iron Deficiency Anemia
Office of Dietary Supplements – Iron

Category: Uncategorized | Tags: ,
The Triathlon Rx | May 8, 2010
2 comments

Subway Winners!!

Wowwzers! (♫ Dododododo Inspector Gaget ♫) You guys love your Subway!! Thanks for all the entries, and if you didn’t win, well, too bad for you!! Hahaha kidding. I’m going through a “tough love” phase right now… but more on that later. What I meant to say was I really appreciate you taking the time to enter, and I hope you still go out and try the new breakfast options, because really – $2.50 for a breakfast sandwich AND coffee? That’s about what you’d pay at a gas station, only Subway’s food won’t leave you with the turgles or trots. (Is that only runner’s lingo? Haha.. possibly TMI. Sorry!)

So without further delay (I have this random aversion to the word ado … why? Wait.. this is an aversion…) the two winners are…

Chelsea and Sarah!! Hope this is a good start to your weekend you two!! Please email me your name + mailing address so I can send it off to Subwayland, and you can get your GoodEats on!

Promise.. this guy wants to talk to you. ALL of you! But right now this girl’s gotta run (literally). Oh shoutout to Madre Naturaleza — what the ⠃ ⠥ ⠉⠅did you do to the sunshine? And the whole concept of spring?? Once you give us 70°s, don’t you think it’s a little harsh to go back to 30°s?? I will still be in shorts, but I had packed my gloves away already! BRRRR!!!

-E

Category: Uncategorized | Tags: ,
The Triathlon Rx | May 6, 2010
10 comments

I’m FREE!!

[Sorry guys... this isn't the "clue"-ed at post mentioned previously, but that one's not time-sensitive so it can wait. ;) But while I'm inserting this ETA... I might as well say ENTER THE SUBWAY GIFTCARD GIVEAWAY! You have until tomorrow, midnight, central time!]

THURS 05.06.10

  • 8:30 am – 7 mile run, accompanied by Breakaway Ministries and my homeboy Señor Dios.
  • 10:47 am - Read email that 100% made my day. Possibly year. More later (maybe)!
  • 11:00 am – Condo showing. PERFECT location/price. Only they neglected to mention that it’s a basement apartment.  No graicas.
  • 12:00 pm – Bike 6 miles to class
  • 12:45 pm – LAST class of spring semester 2010!! Spent practicing my active listening skills (aka dominating at Words With Friends…)

Cred. to my photographer extraordinaire Mrs. Grace!

  • 2:00 pm – Continue bike ride for 20 more miles. Gomer bailed on me somewhere around mile 17… >=(
  • 3:45 pm – Be held off for work until 5:30, so decide to make my first attempt with the crockpot. It’s cookin’ now!
  • 4:15 pm – (present time) Do the DTR Rain dance… send a prayer, make a sacrifice stew. Do SOMETHING to make the weather slightly more pleasant so I don’t get called off!!

And that is my day thus far. I really don’t have much else to tell you, except go enter the Subway Giveaway, and have a lovely Thursday night! Ohh no I lied – one more thing…

Summer classes.

I’ve took one last summer to knock out my last general ed, and let me be real here, it blowed. It’s 90° degrees out, you wanna be running, biking, laying out by the beach, going on a picnic, pretty much anything but sitting inside in a classroom. It’s like lecture on Saturday, right Lizzzz? No fun. BUT, then I found out this class was offered. And now here I am hoping it’s not filled because I really want in! I’ll preface it by saying that this prof is amazing and never once will you feel like you’re wasting time in his classes. It’s apparent from day one that he knows his stuff, he’s passionate about it. Anyway, here we go:

_______________________

KIN 5729: Pediatric Exercise – Concepts and Applications

9:05 – 11:15 am … M/T/W/TH … May 24th – June 1oth

Course Description:
The aim of this couse is to address the current understanding of pediatric medicine and exercise physiology. This course will explore the use of physical activity and weight management in the treatment of various diseases (i.e., obesity) that affect children and adolescents. Lectures will cover the metabolic, physiologic and molecular responses to exercise in healthy and diseased states. A current understanding of the basic anatomy and physiology of children compared to adults will be provided. Topics include strategies for exercise prescription in various applied and clinical situations. This 2 credit course will be composed of interactive seminars, lectures, and demonstration.

_______________________

Um, how AWESOME does that sound?! Like my blogbuddy Kelly, I’m really passionate about encouraging physical activity in youth. But this class also brings in the medical component to it – using physical activity to treat disease, looking at the physiological responses in the body to exercise, and if you know me, you’ll know that they could have hooked me with the “anatomy & physiology” alone. A&P has been my absolute favorite part of my education thus far, and maybe because I’ve taken them through the kinesiology department, so they have a bit of an exercise science spin, but I LOVE it! So anyways, my question is pretty simple: do I take the class, or not? Well, it seems simple. But here’s my [tangled] thought process:

PROS

  • It’s obviously a really interesting subject to me – something I’m passionate about!
  • It counts towards the 9 KIN credits I need for the clinical movement subplan.
  • The professor is fantastic!
  • It’s only 14 days for two credits.
  • Some of my good kines buddies are registered!

CONS

  • It does NOT count as one of my med OR physical therapy prereqs (I’m still not decided as you can tell…). Although no matter what, it will “look good” on my resume, and it will show where my passions lie.
  • It’s during the SUMMER…
  • It’s during the MORNING in the summer… my favorite time!!
  • It costs $$. Obvio. So if it’s not a class that “counts” then I really need to think about Can I afford to take this?

Haha, sorry – I know this isn’t what you guys come here to read. But maybe some of you can shed your insight on it. READER’S Qs: Have you taken summer classes? Are you taking anything this summer? If so, what? And for me to get to know some of you better, What is your major? Or, what did you study when you were in college?

OK, I’m done for real now. I’m happy to be DONE with classes [for now], and I hope my fellow collegians are winding down too! I have ONE final to dominate next Wednesday, and please believe, there will be celebration when that one’s over and done!

[Hopefully] Off to work! Ciao.
-E

Category: Uncategorized | Tags: , , ,
The Triathlon Rx | May 4, 2010
59 comments

Subway Giveaway!

Morning!! [ETA: Aaah! I promise it was morning when I started this post!]

So I have this one big post about 97% finished, but truthfully, how many times has that happened [ETA: see above statement] and it’ll take me like 3 days to finish. So in celebration of today not being a Monday (yeah.. it was one of those days yesterday) I figured lets hold off in said big post and start the day off with a little giveaway! Freebies on a Tuesday morning? Yes please!!

If you caught the clue to in in the Grab Bag post, it would be photo #4 down in the lower left corner. You might have said, “Hey – that’s the inside of a subway car!” and then I would have said, “Well geee whiz Suzie, you’re right!” only maybe not, because this is not Pleasantville, and if it were, you probably wouldn’t have recognized the inside of a Subway. Oh right… the giveaway! No, I am not giving away free Charlie Cards or T passes. As an athlete, and and athlete that likes to EAT, I would be talking about that little jingle we all know and, um… love…

First, a little background on me and my guys at the subhouse of YUM. For YEARS, years and years and years my friends, Subway has been probably my favorite stop for food on the go. Back in high school there was one a couple blocks away, and as soon as we got off campus lunch, that was my stop of choice. After XC or swim meets, softball games, driving back from teeny little Albany, Minnesota, picnics, in the airport (MSP’s the best!!), whatever – Subway was the way to go.

And then you might say – “Hey, you were a vegetarian for the last eight years!” to which I would say, “Brilliant deduction, Watson!” (or more likely, “No sh!t Sherlock…” ;) ) only maybe not, because deduction refers to a conclusion that has been deduced by reasoning or logic, and you didn’t deduce anything because I told you when I said I was going back to eating Mr. Mooo that indeed, I was a vegetarian for the last eight years.

[Sorry kids, way too much coffee already. I promise I'm changing to tea now.]

Back to the goods. I delighted in Subway in both my prevegetarian days, and my years of meat abstinence. I definitely remember really liking the chicken breast sandwiches after little 5th grade softball games, and please believe that I have maxxed on just about every non-meat option too. I may or may not have finished off their entire supply of banana peppers on one occasion. :) All of this is coming from the very bottom of my big ol’ “I’m all about honesty” heart – yes, Subway is providing me with these gifts for you, but my opinion is the same nonetheless.

Gifts… gifts… GIVEAWAY! Haha, I know what you’re still reading for. Subway offered to let me give away two $10 gift cards to spread the love. More specifically, the BREAKFAST SANDWICH love! In case you’ve been living under a rock absent for a while and missed the news, Subway is now offering breakfast sandwiches!! Make it vegetarian, make it with black forest ham, make it however you want, but you’ll definitely make it delicious. AND even better yet, you can order the breakfast sandwiches any time of day! Breakfast is definitely my favorite meal, so if I can have it multiple times a day, all the better!

RULES TO ENTER:

Pretty standard… leave a comment for each entry. #1 is mandatory! There will be TWO winners so get your rear in gear and get to commenting!

  1. What is your favorite order at Subway? Or, if you’ve never been there (gasssp!) what would you order with this giftcard?
  2. Follow me on twitter @SperlyTriRunner and tweet about this giveaway! Make sure to include @SperlyTriRunner and the link http://www.drtrirunner.com so I can see that you tweeted!
  3. Link back to this giveaway on your blog!

Annd because three is a number of perfection (not four Karyn.. not four!) that is it! Pretty simple, pretty delicious! Not to mention, pretty epic, because if you play your cards right $10 will get you THREE sandwiches and THREE coffees! Their breakfast combo (one breakfast sandwich + coffee) is $2.50!! Yes, I did pass elementary math class, and I am aware that 2.50 x 4 = 10 … but isn’t there tax on fast food? And if not.. I’m banking on the fact that you’ll want a cookie to dip in your coffee. :) Giveaway ends FRIDAY May 7th at midnight, central time of course!

Happy Tuesday mis amigos! And, una pista (a clue!) for the upcoming post:

Very much love,
Erika

Category: Uncategorized | Tags: