Wednesday 24 November 2010

Just quickly...

I was have just been browsing Zentri's website http://www.zentriathlon.com/ and spotted these nutrition tips for a race day. I thought they sounded great so I wanted to pass them on:

1. Cut caffeine out of your diet 3 weeks before race day.
2. Eat easily digestible food high in calories 4 hours before race start.  I use bagels.
3. Eat a normal small breakfast when you get up.
4. Drink a Gatorade or equivalent right before the swim
5. Pay attention to HR on the bike and run.  It will tell you if your nutrition is off.
6. Drink about one liter of water per hour.
7. Take a small amount of caffeine when you wake up, halfway through the bike, end of bike, and middle of run.
8. Take Ibuprofen halfway through bike, end of bike, halfway through run, but only for comfort, not to mask serious pain.
9. If you can't maintain a smile, you are going too hard.

It all seems to make sense I think although I am obviously trying to hard in most of my events as I rarely have a smile in my official photo. I presume the caffeine and Ibuprofen consumption is for longer events, taking 3 Ibuprofen in a 20k bike ride might be a bit dangerous!

Today I cycled to and from work and Michael and I plan to go for a run do a few laps in an ocean pool and run back (run swim run) tonight.

That's it for now.
Bye
Chubby Katie

Monday 22 November 2010

Inspiring stuff

I am feeling really inspired today! I have been keeping up with the events in Ironman Arizona. My hero Chrissie Wellington not only was she the first woman to finish but she managed to beat her own record! Its great news as she had to pull out of  Kona Ironman in October due to illness and it goes to show that she hasn't been affected by that set back.  There are a few other really inspiring stories check out the official website here:

The best thing was watching the live footage of everyone crossing the finish line, plus Chrissie Wellington was waiting as they crossed it and handing out the silver blankets. What a lovely woman, she deserves a lot more publicity(take note Mr BBC sports personality of the year judge).

Luckily I cycled to work today (as per my new schedule) so I get to cycle home. Unfortunately I failed on the first hurdle and didn't get up at 6am today! I will make up for it by going on a short run when I get home I think.

Yesterday I didn't do my long run as Michael and I went to Michael's parents house, luckily they have a pool though and it was a lovely day so I did 100 laps (1km).

So tomorrow I hope to get up early and go for a swim. Fingers crossed.
Chubby Katie

Saturday 20 November 2010

Stress soothing carrot muffins

I have struggled with what to write over the last few days, I told Michael and he said don't write a post about not knowing what to write!


I have been feeling a little stressed and sorry for myself over the last few days. Apart from a couple of runs home from work I have done much training. Then the other day I had a few too many pieces of toblerone and yesterday a carrot muffin to soothe my stress, good news is it worked, the bad news is I think there were many other ingredients to counteract the benefits of the carrot. Plus I am drinking a fair bit of coffee which I don't think is helping anything.


I have decided I need to get into a better routine. At the moment I really only exercise when I feel like it and just pick an activity that best suits my day, for example if its raining in the morning I will get the bus to work and run home, if its a nice day and I need to get to work quicker I will cycle.


I have done a little reading on the time it takes to form a habit. Although it varies from person to person and the findings are quite varied it seems that between 21 and 60 days is about what it takes to get into a routine. With being said I am going to attempt to get up at 6am every morning (excluding weekends) and do some exercise for the next two months and hopefully by then it will be easy and just part of my lifestyle. It's going to get a little complicated as I am moving in a week and a half but I don't want to use that as an excuse not to be active until then. I have drawn up a little schedule which I will try out this week.


Now I am off for a bike ride!
Chubby Katie.x

Monday 15 November 2010

Happy Monday

A bit of a naughty weekend exercise and nutrition wise. I went to a bbq at my sisters and so eat so much meat and beer! I did manage to fit a few lengths in at my local pool which happens to be the fantastic Bondi Icebergs. On a sunny day it’s a great place to go and I love to relax and treat myself to a coffee after I’ve finished my swim. I managed 900metres (18x50metres).



There is some exciting news in Chubby Katie’s world. I am moving to CRONULLA. I will miss Bondi but we are moving to a nice house. And it has a pool! For some reason I really feel that I am going to be able to get up early and run on the beach and swim in our pool in the mornings before work. I am not sure how I will manage it as I struggle so much at the moment but we will wait and see.
The roads are also a lot quieter and wider and so I am really thinking I will enjoy cycling down there.

Today there is lots of rain so I am not sure if I will get much exercise done. I have brought my running stuff to work with the intention of running home but I will see what the weather is doing later.

Bye
Chubby Katie.x

Friday 12 November 2010

Milk and Sand

I have been reading a fair bit recently about the advantages of milk after exercise. A study carried out by McMaster University (I should mention partly funded by the Canadian dairy industry) claimed that people who drank milk after weight lifting lost two pounds of fat compared to people who drank a sports drink who lost one pound of fat and no fat for the people who drank soy milk. Sounds like great news. However the people who drank the milk also gained the most muscle. 
An article in the Sydney Morning Herald about the benefits of milk almost mention that, as it is harder to digest, you should stick to water and sports drinks before and during exercise and leave the milk till the end. 
Unfortunetly I am not knowledgable enough to know how much muscle I need to gain to acheive my goals without looking like a big weightlifter. So for know I will have to drink my milk in moderation I think.

Last night I was happily busying myself in the kitchen when my boyfriend Michael walked in and said "right get ready we are going for a run on the beach"! I only live a 5 minute walk to the beach and really should go for runs along it a little more often. It was such a lovely evening I had no excuse so I quickly changed and we went down and did 20mins on the sand.

Bondi is always has people running along the soft sand but at the moment I don't think my little legs are up to it. We instead opted for the harder sand next to water and it was really great. Next time I think I will wear my bikini underneath so I can jump in the water at the end. 

There are some real benefits of sand running over road running. For starters it is harder so you will putting in the same effort but over a much shorter time. The unevenness of the sand will mean you have to put you core, back and shoulder muscles into use. Also many people have problems with lots of road running due to the impace on your joints, sand running is much kinder to them. Plus there is the benefit of not having to wear shoes which is always a great feeling :)

I was watching the tv this morning and saw an feature on this girl www.samanthagash.com she is a desert runner aiming to become the youngest and only female to complete the Racingtheplanet's 4 desert series and also doing it for charity. Inspiring stuff, check her out!

Thats all for now
Chubby Katie.x

Wednesday 10 November 2010

A quick run around the park 2

Well I did it! Not only did I finish the race but I finished exactly 30mins 00. I'm pretty pleased. Usually when I run a race I try to keep under 6 minute kilometers at my pace today was 5.21 min kilometers.
I got my free powerade and t-shirt and I am pleased to say that my sister Caroline and friend Conor both got great times!

As soon as I got home I set about making my falafel, here is the recipe I used:


1 can chickpeas, drained
1/2 onion, chopped
1/2 cup fresh parsley
1 cloves garlic, chopped
1 egg
2 teaspoons ground cumin
1 teaspoon ground coriander
1 pinch cayenne pepper
1 teaspoon lemon juice
1 teaspoon baking powder
1 cup dry bread crumbs
oil for frying
1 cup container plain yogurt
1/2 cucumber, finely chopped
salt and pepper to taste


In a large bowl mash chickpeas until thick and pasty; don't use a blender, as the consistency will be too thin. In a blender, process onion, parsley and garlic until smooth. Stir into mashed chickpeas.
Add in egg, cumin, coriander, cayenne, lemon juice and baking powder. Slowly add bread crumbs until mixture is not sticky but will hold together; add more or less bread crumbs, as needed. Form 8 balls and then flatten into patties.
Heat a little oil in a large skillet over medium-high heat. Fry patties in hot oil until brown on both sides.
In a small bowl combine yogurt, cucumber, salt and pepper.
Combine the falafel, yogurt and some tomato and lettuce. Eat


I think you are meant to deep fry falafel but I want a healthier meal. I took this recipe from this website and adapted a little http://allrecipes.com/Recipe/seans-falafel-and-cucumber-sauce/Detail.aspx they also have the nutritional information which is handy but I only ate two of the patties. I'm looking forward to my tasty lunch!



A quick run around the park

Just wanted to write a really quick post as I am just about to leave for the JP Morgan corporate challenge! It is a 5.6k run around Centennial Park in Sydney. Not to much of a challenge but I would like to get an under 30mins time. I really should have done a bit of speed practise before hand but with the weather as it has been I was not sure if I would be chickening out. 

I will update you with how I get on when I return. I am also making felafel for dinner so it will be interesting to see how that turns out.

Wish me luck!
Chubby Katie

Tuesday 9 November 2010

A chat with an athlete (kinda)

On Sunday my dad completed his first half marathon, it was the Stevenage half marathon run by Fairlands Valley Spartans. I was going to write a little congratulations to him on my blog but then I realised it would be interesting to find some more details and so I did a little interview.  I should also mention that he is 61 years old and finished 9th in his age group!

Hi Dad

Well done on Sunday!  Thank you for agreeing to do this interview!

How long have you been running?  -  I did my first organised 10k run in Oct 2007 but before that it was mostly 1/2 hr sessions on the treadmill in the gym. Very little road running.

Have you done many other organised runs? - To date 3 10k runs, 1 10ml run and 1 3k as part of a triathlon

How did you train for your run? - I try to do one outside run each week and I built up to 13 miles just to make sure that I can.  I normally run by myself and I tend to be too slow.  The rest of my running is in the gym.

Did you have any other preparation? ie food, equipment - I bought a small Camelbak with a water bottle as I can not get used to picking up plastic cups and drinking water while running.  I end up throwing the water in my face.  I tried using a sachet of gel half way round but I could not take on the water to wash it down quicker enough and it made me feel sick.  The night before I had a large plate of pasta and for breakfast I had cereals with plenty of bran and banana. Oh, and no beer on the Saturday night

Did you get any advise? - No, I am not good at following set training regimes so I just do what I feel I need to do to achieve the goal.

You had to pull out of your last half marathon, can you tell us why and did you do anything different in the lead up to this one - The first 1/2 marathon that I entered was in March this year and I strained a calf muscle 10 days before and I had to pull out.  I was very conscious of any twinges in my calfs this time but I made sure that I stretched them well before and after every run and I bought some compression trousers to run in.  I brought compression socks but I found that they slipped down.

Did you have a race plan? what time where you hoping for - I was very keen to break 2hrs.  I worked out that I had to do consistent 9 min miles.  I hit the first mile marker at about 8 mins 30 secs and maintained that pace throughout.  Whenever I felt that I was slowing I just pushed a little harder.

What was your race nutrition? - About 8 jelly babies and a sachet of gel, of which I only managed to get about half down my throat.  Water at regular intervals from my Camelbak.

What were the positives and negatives of your chosen race - A definite negative was no medal at the end.  The weather was remarkably warm for late autumn but ideal for running.  The course was not too hilly but some of the underpasses had quite steep exits. There were only 750 entries so it was not too crowded.  Not bad for a fast time.  The final few hundred yards was round a running track to finish in front of the stadium which really encouraged a last push for the line.  Another positive was watching a 75yr old finish in a very respectable 2hrs 15mins.

What was your final time and what how did you feel about it? - I managed a chip time of 1hr 52mins 6secs which I was really pleased with.  My target of 2hrs was well and truly beaten.

Did you have recovery techniques? - A good stretch and a hot bath.  It probably should have been an ice bath but I thought that I deserved a hot bath.

What are you future athletic plans? - I want to break 50mins for a 10k run.  My present pb is 51min 01sec but that was running with a large field.  On a reasonably flat course with about 500 runners I should be able to achieve a sub 50min time.

thanks.x - my pleasure.

Monday 8 November 2010

Happy Days!

I rode my bike to work this morning, it was lovely! As I live near the sea there is quite a big hill to negotaite but I made it and I was reminded of the joy a downhill after a tough up hill, what a great feeling! It is a fabulous day in Sydney today which make the ride even more enjoyable.

I wanted to blog about this for myself as much as anything. When it comes to motivating myself to run or cycle I often forget how much I actually enjoy them. 

Grr I am also annoyed at myself for not getting up early this morning. It is a beautiful day for a run and Sculptures by the Sea is on in Bondi/Tamarama at the moment. During the weekends it get pretty packed but mornings are a little calmer. My favourite is the chicken on Tamarama beach.

I stole this from my friend Conor - thanks Conor!

Thursday 4 November 2010

Slowly does it

I mentioned in my very first post that I am not really that chubby any more. Part of the reason is that I have been running off and on for roughly two years. I can now run for about 1 hour 30 without having to walk. 
 I remember when I first made the decision to get fit and start running. So I thought I would talk a little about getting started and the process I went through.

To begin with, I find it is best to set yourself a goal such as a fun run and sign yourself up. A charity one would be especially helpful, because you are taking sponsorship from your friends and family and don't want to let them down. Of course make sure you have plenty of time to get to that stage. If you struggle to walk a few miles it is not wise to sign up for a race in two weeks time.

My good friend Nicola and I signed up for the Standalone Farm 10k run, that was our goal. I think we gave ourselves a about 3 months to train, we weren't aiming for a great time, just to be able to run the whole course. 
We started off running for one minute, then walking for one minute over the first 20 minutes. 
When we could manage that fine we built it up, running 2 minutes, walking 1. And gradually increasing the time. 

You don't need to be able to run the full 10k non stop before race day, I always find that the adrenaline, other runners and crowd all help pull you along.
 There are many 5k schedules around, here is a good one I got from the Runners World website http://www.runnersworld.co.uk/racing/six-week-beginner-5k-schedule/67.html 
Sites such as Runners World have some really good tips and articles and the forums are always interesting! 

In the end, we completed the 10k in about 58 minutes. I wouldn't say I enjoyed the race but I loved the high at the end and throughly enjoyed telling people I had succeeded.

And so now I think my next goal is the Hunter Valley marathon http://www.huntervalleymarathon.net/default.asp?PageID=3429. I am keeping my eye on the website for second registration opens in order to scare myself into training. 


Chubby Katie

Tuesday 2 November 2010

Fat bottomed girls they'll be riding today

Well tomorrow actually and even at my chubbiest I have quite a small bottom. That's a line from I want to ride my bicycle by Queen.


I love riding my bike but i'd really rather all my routes were flat, car free and always sunny (but not too hot). Unfortunately that isn't very likely in Bondi. Tomorrow there is a high chance of rain and it is busy and hilly. A few years ago I regularly rode the 14kms to work but at the moment I am struggling to ride 5. Sydney is well known as a bad place for cyclist. While I have never had any particularly bad issues there are not to many cycle paths and a few drivers are not so friendly.


For me cycling is the easiest of the triathlon events, I am not particularly fast but a few years ago I managed the 90km London to Brighton. And so tomorrow I aim to begin getting back my cycle fitness.


I have a road bike that I bought off Ebay about two years ago. It is quite old and didn't cost to much and I think it is a little big for me. If you are thinking of buying a new bike there are many websites that will explain how to get a correctly fitting bike. 


Here is a picture of my bike. I wish I loved her more but at the moment I see her as a pain and dream of a new one. I think I need to spend some quality time with her, ride down big hills, make her chain sparkle!



Chubby Katie.x

Monday 1 November 2010

Rain Rain Rain

Such a wet day in Bondi today and I am ashamed to say that it was another rest day for me. At which point does a rest day become just a lazy day? I think that point has passed.
One problem I have (excuse) is that I am not a member of a gym, it just seems like a waste of money when I can just run in the park and cycle to work but on rainy days it would be nice to jump on a treadmill in front of Neighbours!

So instead of talking about my exercise I will say a little more about my nutrition. Something I am really enjoying for breakfast at the moment is Bircher. I make it quite roughly with a lot of guess work, there are plenty of recipes out there if you like to be more accurate.

  • Rolled Oats
  • Apple Juice
  • Yoghurt
  • Sunflower seeds
  • Pumpkin seeds
  • Mixed berries
  • Grated apple
  • Chopped banana 
We make enough for about 6 servings at a time. I use about 3 cups of oats and one of those big tubs of yoghurt. Add a little apple juice, it can be runnier than you want your end product as the oats will soak up a little juice.
Add one grated apple and a couple handfuls of mixed berries.
Put in the fridge overnight.
In the morning serve with some chopped banana.

I will add a picture tomorrow just before breakfast, Yum!

Finally my Bircher, it was a little stiff so I added some milk
Chubby Katie.x