Sock It To Me

Lara K

“Do you play soccer or something?” someone said to me after passing by while I was simultaneously stretching and waiting for my Garmin to get a signal.  Maybe those black knee-length socks I was wearing made me look like I had just stepped off the set of Bend It Like Beckham, but those socks were meant more for function than for fashion.

Don’t know when the whole compression sock rage originally started (possibly when Paula Radcliffe won the 2004 NYC Marathon while wearing them?) but my recollection was that it was in 2009 when I started to see them everywhere.  I picked up my first pair at the Marine Corps Marathon Expo  – a pair of black “Recovery Socks” – but given that I was on the DL for a stint after that, those socks didn’t get much use for awhile.

Along came the summer of 2010 and Chicago Marathon training and increased mileage and speed workouts that accompanied the mileage boost.  Given the inferno that was the summer, I didn’t want anything extra on my legs while running, although my socks got much use after speed workouts and long runs to help my legs recover quicker from those runs.  Best testimonial – after running 20 miles in LTR #2, I wore the socks all afternoon and during the daytime on the next day while engaging in some other physical labor –  moving apartments!!  When all was said and done, my legs were not tired (though I couldn’t say the same for the rest of me!)

Lara K in Pink Compression Socks at Chicago Marathon 2010

Now, I know most of you have seen me rocking a hot pink pair of socks by CEP.  Originally, they were supposed to just be part of a fun race day outfit for the Chicago Marathon.  But they were functional as well because I have been prone to calf cramps in long races before and I felt it would be a good idea for my calves to be “supported” in a way.  Not wanting to wear anything new on race day, I tried them out during my last 20-miler and all systems were go.  And as you all know if you heard anything about last year's Chicago Marathon, the heat on race day messed with a lot of people’s time goals.  I missed my goal, but it was no fault of my legs – nope, the rest of me just couldn’t stand the heat.  Even though I was sorta cursing myself by mile 24 for wearing the knee-high socks in 80 degree weather, I will say my legs still felt halfway decent at that point, and even afterwards.  My legs were the least sore that they’ve ever been after a marathon.  In fact, someone commented as I was walking to post-marathon party #2 that I looked like I was walking too quickly for someone who just ran a marathon! 

And I continue to use the socks now both after runs for recovery, and during runs (well, whenever it’s warm enough to wear shorts with the socks!).  And let it be known that wearing compression socks the day after the Awards Gala was definitely the cure for high-heel ravaged feet and legs that danced for a longer time than any of my runs in the last coupla months. J

In terms of brands, I’ve tried three – Recovery Sock, CEP and Sugoi.  My favorites are still the CEPs –  nope, not just because of the hot pink color, as I have them in black and white, too – but I just felt that particular brand performed better (and I believe some other Flyers who own that same brand would agree!).

Want to know the easiest way to put these compression socks, which sometimes can be on the tight side-on?  This YouTube video, courtesy of CEP, will help!  

So besides obvious reasons for spring fever (warmer weather?  No more snow?), another reason I’m looking forward to spring is being able to rock the socks during my runs again – hopefully beginning next weekend during the More Magazine | Fitness Magazine Half-Marathon, where I will be pacing the 2:10 group and sporting the hot pink CEP’s!

Who else is wearing compression socks (or compression sleeves, compression pants, or other compression apparel)?  Let's hear about your experiences with them in the comments section, below....

Lara K.

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Ironman Insights

Vicky T
Ironman USA 2007
Lake Placid, NY

The ironman (IM) distance triathlon has been dubbed the most grueling one day athletic event. It’s comprised of a 2.4 mi swim, 112 mi bike and 26.2 mi run and for those up for the challenge, it’s a life changing event.  It’s taught me patience, persistence and dedication.  But after almost 10 years of racing ironman distance events, I’m still trying to figure it all out…

I’ve learned a few tricks of the trade along the way that I hope will be informative for the curious, and helpful for the triathlete looking to step up to the distance.

PREPARE YOUR BODY FOR THREE DISCIPLINES

I’ve always been a big proponent of cross-training and believe that sprint and shorter distance triathlons are great for runners to integrate into their regular training regimen.  The ironman distance, however, is one to step up to gradually build up the training.  I would recommend at least three years of varying distance triathlons prior to attempting to race the IM distance. 

When working with three different groups of joints, muscles, nerves, tendons and ligaments; it’s important to fully adapt to each discipline in order to avoid injury.  Although running has been a strength of mine, I also have a background in swimming and cycling.  So it was surprising to me that it would take many years to learn the synergies between the three and to train my body to execute them back to back. 

I contend that you could be the fastest swimmer, strongest biker and speediest runner, but unless you can put it all together, the IM will remain a mystery.  Give yourself a few years to work on the combination of swim to bike to run and I believe you’ll give yourself the best chance to have a successful IM.

TREAT NUTRITION AS THE FOURTH EVENT

The average finish time for an IM is approximately 14 hours – that’s the consumption of MANY calories and fluids.  And in my travels, I’ve found that many triathletes (as well as runners) don’t emphasize the importance of nutrition as it relates to performance, recovery and general health.  Having the right fuel during a race is just as important as the training it takes to get you to the starting line.  Although it has taken me quite a bit of experimentation over the years, I can now tell immediately when my nutrition is ‘on’ or ‘off.’

I recommend trying various types of nutrition in your longer workouts to find out what works for you – What flavors do you prefer?  What type of carbs does your stomach tolerate?  Does protein work for you?  Is your sweat rate indicating that you need more electrolytes?  Do you prefer liquids or solids or a combination of both?  All of these questions are important to think through as you are selecting your type of nutrition.

The amount of nutrition generally is based on an athlete’s weight.  The average athlete can consume about 250 calories per hour.  With that being said, we all have different nutrition needs so again, so it’s important to experiment to find what works.  We are all individual and have our own strengths and weaknesses.  Some of us are good in the cold or in hot conditions, some prefer flat and others are better suited to hilly courses. Surface (road or trail) conditions (wind, altitude, humidity) temperature (hot or cold) and efficiency (good or wasteful energy) will affect your caloric requirements.  As we get more fit and even lose percentages of fat, we may need fewer calories for a faster speed than we needed even just a few months ago.

I’ve also found that post-workout and post-race recovery are of great importance.  The purpose of our harder workouts is to breakdown the muscle fibers so that they will then recover, repair and become even stronger.  Therefore it’s extremely important to take in protein and carbs within 30 minutes after a workout in order to assist with that repair and maximize the benefits.  By consuming calories and fluids after a workout, you also are preparing your body for the next workout.  I’ve seen the benefits of this first hand and believe it is key to proper recovery.

I certainly urge IM athletes and runners alike to practice and train for a solid nutrition plan – it will make all the difference in your race season.

A big misperception is that more is better especially when it comes to long distance events.  Although a certain amount of volume is needed for IM training, I believe that the structure and quality of the workouts is of great importance.  This holds true especially for those that have a full time job, family and/or other responsibilities that take away from the hours needed to train each day.

In order to juggle the training demands needed for each discipline, having a defined, structured season plan with mesocycles and macrocycles to incorporate periodization is a necessity.  This means that there are ‘blocks of training’ in your plan where your volume and intensity increase and other times when you have low volume quality weeks.  I’ve seen way too many athletes increase training demands week after week until they get to race day.  This is certainly a recipe for disaster.  Allowing periods for you body to absorb the training gives you the ability to ramp up the next block of training and hopefully avoid injury.

In order to get the most out of your workouts, the quality of each and every session should be considered.  There’s no room for ‘junk’ miles.  Each training session should have a purpose and be adhered to.  For instance, if I have 4 run workouts a week, one will be speedwork, one will be tempo, one will be a transition run and one will be a long run.  Using heart rate or power devices are especially helpful to measure the quality of the workout and help with execution of the training plan.  Getting the most out of each workout has certainly made a big difference in my training.

Vicky T at 2008 Ford Ironman World Championships

MAKE IT A LIFESTYLE

Training for an ironman distance race is clearly a big time commitment.  The big change for me over the years is that it has become part of my lifestyle.  Dependent on the timing of the race, I know there is a certain block of time during the year in which I will be focused on IM.  This means I schedule my teeth cleanings, annual check-ups, visits to out of town friends and trips to the tailor outside of my blocks of training.  I recognize the importance of a focus on proper sleep (see article in Running Times) and daily hydration during that time.  I employ tools to decrease stress such as yoga, massages and listening to music.  Training for an IM can be seen as overwhelming, but I believe if you can integrate it into your life, it’s actually quite enjoyable!  Competing for 140.6 miles of swimming, biking, and running certainly is not easy, but it’s taught me a great deal about my body and life in general.  The ironman distance race is not for everyone, but for those with the will, I encourage you to give it a tri!  Please feel free to ask me your triathlon or Ironman questions, include your comments, or share your experiences in the comments section*, below.

*Blogmaster's note: You needn't have a Google account to submit a question or comment.  Just click "annonymous" and include your first name and last initial so Vicky will know you're you.  -Dave K.

Vicky T.

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Something Different Every Day

WHY TRI?

I have always been inspired by my sister, Carol, who is an accomplished runner. A few years ago, Carol traveled to Coeur d’Alene in Idaho to compete in her first Ironman triathlon and I went with her to support her and cheer her on.  I was so amazed by the tremendous effort required to finish this difficult endurance event.  And I also was impressed by the generous support provided by the athletes, administrators, volunteers and spectators.

When I witnessed Carol complete her second Ironman race in Madison, WI a year later, I knew I had to find out more about triathlons and even try it out for myself.  So once back home in Illinois, I gathered up my bathing suit, my hybrid bike, and my running shoes, and then signed up for a local sprint triathlon (750 meter swim, 12.4 mile bike, 3.1 kilometer run).  With no time goal in mind, I was just looking for a fun experience trying out a new sport.

What an amazing day!  Due to a combination of race day jitters and my first encounter swimming in choppy open water, I had a full-on panic attack when the gun went off.  I was hyperventilating so badly that I turned over and did the back stroke just to get through the course.  My feet were so numb from the cold water that I could barely hobble from the beach to the first transition to get my hybrid bicycle.  The bike ride successfully completed, I braked to a stop to enter the second transition, and, in my haste, tipped over and fell off my bike in front of the whole crowd of spectators.  But I picked myself up and headed out for the run.  By then, I had warmed up and the feeling had returned to my feet.  Thank goodness the run segment went well and I looked really tough crossing the finish line with blood dripping down my leg from my skinned knee!


At Last: The Bloody Finish Line

After all that, you probably think I’d never do another triathlon again.  But no!  I was more determined than ever to get educated and figure out how to do better in this new challenge.  So I did a little research and found some triathlon coaching to get me moving forward.

NYC is full of great triathlon training groups.  Some of the more visible are Team in Training, Asphalt Green Tri Club, Terrier Tri, and TriLife.  I decided to join the TriLife team.

THE SWIM

I took Red Cross swimming lessons when I was 7 years old, so I figured I knew how to swim well enough.  But, as I was swimming down the line during my first day of TriLife swim practice, the coaches quickly pulled me out of the water saying words to the effect of, “Don’t do it like that!”  Clearly, I needed some private swim lessons.  I learned quickly that a good swim is all about having good form, and the speed will follow.  There are many places to get private swim lessons – Asphalt Green, Reebok and JackRabbit Sports all have good pools with great coaches to help you out.

My Ironman sister slid through the water on race day in a wetsuit, keeping her warm and buoyant in the choppy waters of the lake.  So I headed downtown to JackRabbit’s Union Square store to buy a wetsuit. JackRabbit also rents wetsuits so you can try it out before buying.  The woman at the store pulled out a couple of wetsuits and gave me a lesson on how to put it on – very carefully!  Starting at the ankles and inching the legs up your body before pulling the arms on.  Finally, pulling the zipper up your back using a long string.  By this time I was in a full sweat and completely encased in latex. Some triathletes don’t compete in a wetsuit but I think it’s the best incentive to stay on my training diet – too much pizza before race day and I won’t be able to breathe in the suit!

To get used to open water and avoid another panic attack, I went to NYC Swim and signed up for the Great Hudson River Swim.  I figured if I could swim more than a mile in the Hudson River, I could swim anywhere.  Despite swimming off-course toward New Jersey (I need to work on my siting skills, too), I emerged from the water happy and dirty and much more confident.


Flyers Richard B, Joan H, Pat D, Diane Z, Ray S, Ken H at the Great Hudson River Swim 2010

 THE BIKE

The first thing I needed was a proper bicycle. I’ve been a social biker most of my life, riding a hybrid with a big, cushy seat (to match my own).  Now I needed one of those road bikes with the dropped handle bars and those strange pedals.  So I contacted a few Flyers who had done some triathlons – Yan P, Ray S, and Scott C – and they recommended several good bike stores.  After picking Toga Bike Shop, I called and made an appointment.

The Toga Bike Shop salesguy, Will, was great.  He asked about my budget and my plans and goals – to the extent I knew what they were – before recommending a bicycle that would meet my needs.  After taking some measurements to get the right size for me, he ordered the bike.  I came back a week later for a bike fitting.  Sitting me on the bike, he adjusted the seat, the handlebars, and the pedals to fit my body.  That was a far different experience than when I purchased my hybrid bike, which entailed a quick spin around the shop’s parking lot to decide that it felt good enough.

But selecting the bike was only the first step.  While I had my credit card out, the bike shop guy loaded me up with a helmet, clip-in bike shoes, saddle bag, tire repair kit, lights, a little computer and shorts with a pad in the seat.  Cha-ching!  There was no turning back now!

Central Park and Route 9W over the George Washington Bridge are both popular places to put in some long mileage on the bike and to get fit for the hills.  Training with a group of fellow bikers makes it that much more enjoyable and really taught me a lot.  In addition to triathlon clubs, New York Cycle Club is a great place to find a group of cyclists that match your speed and skill level.  NYRR offers bike/run workouts, called BRiX, (and led by the NY Flyer’s own Scott C.) that give you great practice with running after biking.

THE RUN

In comparison to swimming and biking, running is so straightforward.  Get yourself a good pair of running shoes (and the right sports bra!) and you’re bound to have a good run regardless of whatever else you’re wearing.

THE RACE

I jumped from my first sprint triathlon right into the half-Ironman distance (1.2 mile swim, 56 mile bike, 13.1 mile run).  Ouch!  But the Olympic distance triathlon (1.5 km swim, 24.8 mi bike, 6.2 mi run) can be the perfect distance for the newbie triathlete.  The Nautica NYC Triathlon that takes place each July is a good local race, but like most NYC races, it fills up quickly and is becoming hard to get into. Check out Active.com to find other good races nearby.  I also like to read the race reports on Beginner Triathlete before picking out a race.

WAS IT WORTH IT?

Absolutely.  Over and over again during my season of triathlon training, I was faced with doing something I’d never done before.  New skills to learn, new roads to train on, longer distances to cover, new training friends to meet. I’ve become addicted to the new and the unknown.  My body has responded positively to the continuous cross-training.  Doing a different sport every day has helped me avoid the over-use injuries I’ve always battled when I was only running.  Also, being a runner who is now biking in this city has helped me appreciate the perspectives of both sports and I try to be a more considerate runner and biker when out on the road.

ENJOYING INDISPENSABLE SUPPORT AND SMILES FROM LOVING HUSBAND, PHIL Z.

The experience has been exhausting and exhilarating, terrifying and gratifying.  I’ve begun to know myself in ways I’d never imagined.  I’m so glad I had the courage to give it all a try!

Diane Z.

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Fit Happens

What?  Who?  Me?  Yep.  Fit happens.  To you, me and everyone else who leads an active, athletic lifestyle. It’s a wonderful thing, agreed?  Feeling strong running up those subway stairs twice as fast as the average person.  Love it. Productive and energized, ready to take on the day in the office after a good morning workout.  Love it even more. I might wane on my exercise routine now and then, but I’ll never give it up.  Neva.

I find that what makes my running life interesting from one year to the next is taking on a new challenge each year.  My knowledge base, as it relates to training, continues to build as I strive towards achieving my new goal.  I’m curious about different training options, attentive to details, and try to reach further when I can.  Try not to stay inside the box.

So, we all learn a lot about running, cycling, triathlons and training because we are (for the most part) always in it and consistently picking up new tips. The growth rate on our knowledge is increasing! (Hopefully, the equity market will react this way pretty soon).

Now, let me take a survey.  Where do you think your knowledge base is on nutrition and healthy eating?  Well, we all know that our daily diet should always start with the basic core foods (fruits, veggies, healthy grains, etc).  And that we should eat three servings of fruits and veggies a day.  And then?  Humm….  The average person probably knows a little about a lot (I’m one of them).  But since we are fabulous and fit, it would be nice to see some upward growth in our knowledge base of the nutrition world. 

The chart below shows the gap of the average person’s knowledge of their training compared to the average person’s knowledge of Nutrition 101.

Now, if we wanted to gain some ground and start leveraging all of the information out on the Internet and the fantastic books in Barnes and Noble (or your favorite book store), your chart would then look like this!

Concluding that knowledge is power and that the more we know, then the more often we implement what we learn, the healthier and fit we will be.  Healthy eating will complement our training very well if done correctly.

Suggesting reading ideas: don’t skip the nutrition article in Runner’s World, Triathlete Magazine or your daily newspaper of choice; you might pick up something new.  Instead of signing onto Facebook, search for a healthy eating website and see what you can learn. (LOL, ok, I do this occasionally).  On the way home from the movies, pop into Barnes and Noble (they are open until 11 pm) and check out the cookbooks.  See what interests you.  I purchased The Athlete’s Plate by Adam Kelinson on the recommendation of a fellow NY Flyer.  Excellent book.  If you pick up one new piece of information, from a book or seminar you have attended (lots of nutrition seminars around town), then you are a winner!

Happy Spring Everyone!  We made it!

Anne H.

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