Saturday, February 26, 2011
Tuesday, February 22, 2011
After a fairly traumatic attempt at my first 30km run this weekend, hampered and eventually smashed by 32C we are planning to get back on the horse again, depending on the weather, before we have to reach for 34 in a few weeks. No more walking, no more stopping at supermarkets and back gardens, no more finishing at a run pace that was actually slower than my walk pace!
Ive been researching hydration, trying to figure out how much i need to drink to avoid bonking like that again..this table from Australian Institute of Sport is interesting although i plan to do the before and after weight tests to make it more accurate...either way it seems like a litre an hour when it's over 20C is about right....
|Exercise type||Sex||Intensity||Sweat rate (L/h)||Ambient temperature (°C)||Relative humidity (%)|
|10 km||f||12.8 km/h||1.49||19-24||-|
|2 hours||m||63% VO2max||1.41||22||40-45|
| 42.2 km |
|56 km||-||10.4-14.8 km/h||0.96-1.00||11.3-25.8||-|
|80 min||m||70% VO2max||1.43||20|
Saturday, February 19, 2011
Monday, February 14, 2011
Friday, February 11, 2011
"Leadership is a matter of having people look at you and gain confidence by seeing how you react. If you are in control, they are in control." -- Tom Landry
"Leadership is the ability to lift and inspire."
-- Paul Dietzel
Wednesday, February 9, 2011
Snack 2 ounces of pretzel sticks dipped in 6 ounces low-fat vanilla yogurt
Lunch 1 black-bean burrito (1 cup beans, 2 tablespoons salsa, 1 ounce soy cheese, chopped tomatoes, and cilantro on whole-wheat tortilla); 1 banana; two 2-inch oatmeal cookies; 8 ounces cranberry juice
Snack 11/2 ounces soy nuts, dried papaya, and pumpkin seeds; 1 pear; 8 ounces sports drink
Dinner 31/2 ounces grilled salmon over 11/2 cups risotto; 1 cup steamed green beans tossed with lemon juice and herbs; 2 cups red and Napa cabbage salad (with snow peas and grated carrots) with 1 tablespoon rice-vinegar and oil dressing
Daily Total: Calories 2500; Protein 102 grams; Carbohydrates 410 grams; Fat 59 grams.