Here are a couple of pictures from the weekend. Training the last couple of weeks has gone really well. I am getting excited to race, it seems like i haven't raced forever. This past week i had some great workouts, focus on the swim lately has been involving some race pace and faster than race pace work, i have also been building up a lot of pull/strength work some with paddles some without, each week and i am feeling allotstronger. The focus on the bike, has been a great progression since Florida involving some strength big gear work, and some threshold intervals as well as some higher cadence intervals to work on pedal efficiency. I have also of course done allot of brick workouts and longer rides. This week i had some great key run workouts a few leaving me pretty wasted but i am running very well and more importantly i am getting good at running in hot conditions. Since Buffalopsprings 70.3 will be hilly and very hot, this week had a solid tready workout, a great hill repeat workout in the heat. Staying hydrated has been interesting but i am getting better with it. But training in the heat brings a whole different element to fatigue, and some times a loss for appetite, so i have blended up some great greens and fruit smoothies to make sure i can get some quality nutrition in.
The picture on the right, is a picture of what happens when you blow a wheel in 100degree weather on the freeway. It wasn't a great start to my Friday afternoon, but luckily i am alive, and i didn't take anyone out during the ruckus. I really need to thank the Texas Traffic Police for helping me out, during rush hour they have curtisey vehicles out driving around looking for wrecks and situations like this.
This week, i am sure i will have some good hard sessions, i will also be in Philadelphia at US Olympic Gymnastic Trials Friday and Saturday and then Carley is flying down Saturday for a week or so, so i will be quite busy. I Would like to wish my father a "Happy Fathers Day" if anyone knows Kenny from over the years, he has put up with a lot of crap from me and my friends over the years, and i just want to say thank you.
Training in the heat and recovering from hard workouts, i have started to include allot of greens super foods in my smoothies, and they seem to be helping me keep healthy. I have been using Olympian Labs Ultimate Greens 8to1. I will list below about this greens mix, i often get asked allot when out training about some of the foods i eat, and other than chocolate and coffee here is a great addition, and lately i must note that since it is so hot here, i haven't had the urge to go for coffee. Anyway here is the speal on the Greens. Below it is an interesting read about How Green's effect performance! I will blog soon about the how the rest of the training goes leading in to Buffalo springs.
Gluten Free - Great Tasting:-- Now with Xylitol -- 4845 Antioxidant ORAC units (per dose)-- Whole Food Multivitamins-- pH Balanced Enzymes-- Probiotics -- Hypoallergenic Pea Protein Isolate-- Patented Fiber-- Branch Chain Amino Acids-- Antioxidant Protection-- Gentle Detoxification & Cleansing Greens Protein 8 in 1 is a great tasting, nutrient-rich, complete, whole food drink mix that contains a blend of eight products in one!1. Whole Food Multivitamins - Greens Protein 8 in 1 contains whole foods that are rich in naturally occurring, highly assimilated vitamins and minerals. Consuming "nature made" nutrients is the most natural way to assimilate nutrients necessary for optimal health. In theory, taking whole foods in capsule or tablet form is great. Unfortunately, you just can't get enough in pill form to make a difference. Greens Protein 8 in 1 contains 15.5 grams per serving of whole food nutrients providing you with the natural quantity of vitamins and minerals needed for optimal health. . . just look at the label and see.2. Enzymes to Assist in Nutrient Digestion and Absorption and Reduce Inflammation - Optimal functioning of the gastrointestinal tract ensures that digestion and absorption of nutrients critical to good health happens efficiently. Greens Protein 8 in 1 contains both alpha and beta amylases and four different plant proteases uniquely combined to optimize the maximum digestion of starches and vegetable proteins in the various pH ranges in the body's digestion system. Some people can't digest foods with cellulytic content (high fiber and fruit skins). This results in the build-up gastric gases. The cellulase enzyme in our blend relieves this problem. HemiSeb ® contains a special blend of xylanase, beta- glucanases, phytase and other hemicellulases. These enzymes reduce the viscosity of foods in the stomach, resulting in better absorption and bioavailability of nutrients.3. Hypoallergenic Pea Protein Isolate: a plant based protein that yields a high biological value (65.4%). The BV is an accurate indicator of the biological activity of protein. It measures the actual amount of protein deposited per gram of protein absorbed. High BV proteins are a better choice for increased nitrogen retention, enhanced immunity and IGF -1 (insulin-like growth factor) stimulation. They are superior for reducing lean tissue loss from various wasting states than proteins with a low BV score. Nearly all of the greens drinks available on the market today contain little or no protein. This can contribute to fluctuating blood sugar levels. Pea Protein Isolate is easily digested and helps balance the vegetable carbohydrates and protein ratio needed for complete nutrition. This is also a perfect protein choice for those with allergic dietary concerns.4. Patented Fiber Protection - The recommended daily fiber intake based on a 2000-calorie diet is 25 grams per day. Most American diets rarely achieve this goal. Beneficial aspects of dietary fiber include decreased intestinal transit time, delayed gastric emptying, increased pancreatic secretions, provide bulk to stools, improved intestinal flora and may also help decrease serum lipid levels (cholesterol). A low dietary fiber diet can lead to serious health conditions, including obesity, diabetes, gout, gallstones, hypertension, cardiovascular diseases, ischemic disease, constipation, hemorrhoids and irritable bowel syndrome. Greens Protein 8 in 1 has added patented fiber ( Fibersol ™) that yields 10% of the RDA fiber requirements to help fortify and protect your intestinal tract.5. Antioxidant Protection - Antioxidants are our best defense against the damaging effects of free radicals on our cells. It is vital to include adequate amounts of antioxidant rich nutrients, like those found in fresh vegetables, to help fight free radicals every day. Greens Protein 8 in 1 contains nutrient-dense cereal greens, vegetables, herbal extracts and fruits for potent antioxidant protection. Each serving contains the antioxidant activity of over 7 cups of fresh fruits and vegetables! It is measured using the Oxygen Radical Absorbance Capacity ( ORAC ) lab test. The ORAC assay specifically measures the scavenging capacity of antioxidants in nutrients against the peroxyl radical; one of the most common reactive oxygen species found in the body. It is estimated that a scant 10% of the U.S. population consumes the recommended six servings of fruits and vegetables per day. This means that 90% of Americans don't meet the minimum standards! The average serving of fruits and/or vegetables yields approximately 500 ORAC unites and the USDA recommends that to provide meaningful antioxidant health benefits, you need at least 2,400 to 3,000 ORAC units in your daily diet. Greens Protein 8 in 1 offers excellent antioxidant protection by providing 4845 ORAC units per serving!6. Gentle Detoxification & Cleansing - Greens Protein 8 in 1 contains amino acids and herbal detoxifiers to purify and cleanse your blood and help remove destructive toxins, such as heavy metals and pollutants, that we ingest every day. These toxins will gradually weaken our tissues and lead to disease unless removed from our bodies daily.7. Probiotics are friendly bacteria that play in important role in digestion, proper metabolism and overall health. Current scientific literature supports that regular use of probiotics promotes normal digestive health and helps to restore intestinal balance even for those who suffer with conditions such as Irritable Bowel Syndrome ( IBS ).8. The Branch Chain Amino Acids ( BCAA's ) leucine, isoleucine and valine are important, essential amino acids that positively affect skeletal muscle growth, enhance fat loss, help to stimulate protein synthesis and inhibit its breakdown. BCAA's are critical to human life and are particularly involved in stress, energy and muscle metabolism.Benefits of Greens Protein 8 in 1:-- Balances blood sugar levels.-- Enhances the immune system.-- Helps to neutralize excess acidity.-- Naturally and gently helps to detoxify our system.-- Improves digestive function and increases regularity.-- Provides excellent antioxidant protection against free radicals.-- Increases energy levels naturally without the use of stimulants.-- Provides a wide variety of nutrients to support cellular metabolism.-- Establishes a proper pH in the intestines leading to a healthy colon environment
Go Green – How Green Foods Can Improve Your Running Performance
By Rick Morris
Green foods aren ’t anything new. They have been around since the first plant sprouted from the soil of Mother Earth. Our ancient ancestors were the first to discover the benefits of eating green. They didn ’t eat green foods because they thought they were healthy – they ate them because they were readily available. Early man survived on what they could hunt or gather. The green foods growing all around them made for easy picking.
In modern society the convenience of fast food restaurants and pre packaged foods have become a new and much less healthy way of eating. Instead of enjoying the health and fitness benefits of freshly harvested vegetables we are chowing down on processed foods, pre -packaged meals and deep fried fast food.
It is a well known fact that these high calorie, high fat, low nutrient foods are not good for your general health. But does it affect your running performance? You bet it does! As a runner you need to pay close attention to how you fuel your body. You need lean, high quality, high octane fuel. Not watered down, over processed fuel that provides a lot of empty calories and few nutrients.
Green Food Basics
All foods contain energy in the form of carbohydrates, fats and proteins. But where does that energy come from in the first place? You know from your physics classes that you cannot create energy from nothing, so where does it come from? It originates with the sun. The carbohydrate in plant life contains the sun’s radiant energy and represents the first link in the food chain of life. Green plants make carbohydrates through the process of photosynthesis. In photosynthesis, the chlorophyll (green pigment) in plants traps the energy from the sun and uses it to convert carbon dioxide and water to carbohydrates. So - green foods contain the most pure and nutrient rich form of carbohydrate available. Of course, all fruits and vegetables aren ’t green. Some are blue, red, purple and nearly every color under the sun. All of those fruits and vegetables are healthy food choices, but pound for pound you can’t beat the nutritional value of green foods.
Types of green foods include leafy green vegetables, cruciferous vegetables (broccoli, cauliflower, and cabbage), grasses (wheat grass, barley grass), algae ( chlorella, spirulina ), vegetable sprouts and sea vegetables.
Benefits of Green Foods to Runners
You know green foods are healthy because they are low calorie, nutritional power houses. But why are they great foods for runners? It starts with the chlorophyll. Chlorophyll is more than a pretty green color. Chlorophyll has been shown to stimulate the production of hemoglobin, increase your oxygen uptake and energize your body. Does oxygen uptake sound familiar? Your VO 2 max is a measure of your maximum oxygen uptake. Chlorophyll can increase your oxygen uptake and your VO 2 max. Your endurance, recovery time and energy levels all improve.
Green foods are also slightly alkaline in nature. One of the causes of running fatigue is a rise in the acidity of your blood. If you consume green foods on a consistent basis, the alkalinity of the green vegetables will help buffer the acidity of your blood and improve your running performance.
Green foods also contain a lot of phytochemicals. These are compounds that will aid in your recovery and protect your cells from the oxidation caused by free radicals produced by strenuous training.
Including Green Foods in Your Diet
Green foods have their highest level of nutrition when eaten fresh and raw. Green foods start to lose some of their life-force as soon as they are picked because their source of energy has been cut off. So – the fresher the better. Eating raw foods is also better because heating above 120 degrees will destroy the living enzymes they contain.
It is not always possible to eat freshly picked vegetables so the next best choice is fresh, raw vegetables, preferable organic, from your local grocer. Juicing is also a good way to go. You can purchase your own juicer or buy fresh juice at a local juice bar or natural grocer. Wheatgrass juice is a popular type of juice that is a nutritional giant.
Nothing beats fresh, whole green foods – but if you are in a hurry or just can’t get to your organic grocer, you can also go the supplement route. Spirulina and chlorella are available in both powder and tablets. Try to consume green foods on a daily basis. Both your general health and your running performance will benefit from it.