Absence

Been slacking on the training. Getting ready to go back to Portland to pinch baby cheeks and rekindle a romance (two separate activities).


Haven't thought about an adventure but...Mt St Helens? We'll see.


Anyways, ran 800s yesterday and felt like my heart was going to explode. Didn't do anything today and won't be doing anything Friday. I'm going to get fat.

Finding My Legs

It was a rough weekend for my legs but I haven't had a good run since last Thursday (3-4 days?). This week I'm shooting for around 14 hours of training.

The pool was closed due to thunderstorms...this made my morning miserable but that's for another platform.

Anyways since the pool was closed I sulked off and went home. I've been having a hard time hydrating well due to the obscene amount of food I've been eating. I'm starting to think either my GI (gastrointestinal) is going to give or I'm going to start losing weight. Honestly, I don't think I can afford to lose much more weight and I don't really want to. No pictures will be posted as a favor to society and my ego.

Pre-workout:

• Nap: 30 minutes?
• Clif trail mix bar about an hour and a half before I run
• A spoonful of real maple syrup right before I head out the door

Workout:

• Hydration: squeeze bottle with a scoop of Clif sugar
• Run: 14.3 miles / 7' 39" pace
• I feel okay about this. The beginning of run was bad, but I finished okay.
• Legs weren't at a 100% but I'm going to have to expect that.

Post Workout:

I have pictures today!

• Immediately after:
• Some fruit, a double shot of maple syrup and whole fruit vanilla yogurt.
• Fruit: Fructose and Sucrose (sugar and sugar)
• Syrup: Apparently mostly Sucrose! After this batch is done I'm searching for a high Maltose sweetener. I'm reading that Maltose has the highest glycemic index which is desired. McDonalds Honey keeps popping up. I might have to go towards a highly processed food.

Must hurry this up: video chatting w/ Thuy.

I feel okay, except for the whole not enough liquids thing.

Tomorrow is a long day.

Lazy Sunday

Woke up, went for an hour long jaunt on the fixed gear. I love riding that thing. I recently put platforms on there (dangerous!) so I'm riding around a bit cautiously but it's a ton of fun and it's convenient.


After a long nap, I rode out to the Y, swam 50 laps and rode back. I'm not going to list things out since it was sort of a casual day.


All in all, I spent about 2.5 hours on the bike and an hour swimming.


I think these sweet potatoes are working out well. My legs feel okay considering the mileage they've gone through this weekend. Tomorrow will start a rough week, I plan to focus on my running.


Oh, just to note...I have a feeling this site is about to consume my life:


http://www.westonaprice.org/journal


http://www.westonaprice.org/press


Hopefully I don't get blinded by confirmation bias but these guys seem pretty legit!


Eeks! Just read this about bacon:


http://www.westonaprice.org/letters/letters-spring-2012


I guess I should add the following to my list of must reads since I feel like I'm constantly going through this:


http://www.amazon.com/The-Omnivores-Dilemma-Natural-History/dp/1594200823

Mobile Post Fail

This was yesterday:


First attempt at a mobile post.

It would be an understatement to say New Haven is lame. Maybe if they didn't try so hard and pretend not to be lame they might make some type of improvement.


Grabbing coffee and a brownie at Blue State, yum.


Yesterday I went for a swim and was scheming for a bike ride after. The thunder storm crushed my dreams so I sulked and planned out the next days bike ride.

Using Ride With GPS, I found a route that took me through a place I could refill on water, score.


Pre workout:

• Left over fried rice: contains sausage, liver, cooking greens and the obvious, bacon.

• I stuff two shot blocks and two bars in my compression skirts and head out. I've been liking this a lot, it's ghetto and itchy walking around but the simplicity and accessibility is unbeatable. I'll take a picture next time. I want to say this is my original idea but I'm sure some boner has beat me to it.

• One squeeze bottle one scoop sugar, one container of water. My other squeeze needs to go in the trash...crappy plastic makes it taste like crap. Plastic leaching? Probably.



Workout:

• 55 miles easy pace, get passed by hard core boners with full matching jerseys while I'm in running and mountain biking gear.
• Pace: 16.5
I checked my pace mid way through (16) and cried to myself a little bit. Pushed through the rest of my ride, I guess it helped that skinny old dude was riding behind me.

• During the ride I eat a shot block and bar.

How did breakfast treat me? Fine. Swimming didn't detox me as well as I hoped so I felt a bit dehydrated and sluggish at the start. I should probably avoid fatty foods in the morning though because they take longer to digest. My problem is it doesn't effect me as much as it used to so I forget that I shouldn't...does that make sense? Anyways, all I'm trying to say is...it was okay but I should get smarter about my pre workout meals. I think I'm going to investigate soaking oats and revisiting granola.


Ride was nice, some friendly bikers, some typically assholeish people who refuse to acknowledge that strangers are people too.


Post workout meal:


I've been pretty bad with my recovery meals I think. Before my injury I was running back to back 12 mile runs at 7.20 pace. I was eating a lot of sweet potatoes. I know I said carbs are key for recovery but I've been eating a lot of inflammatory foods which I think are bad for recovery.


Meal:

• Cut up sweet potato pan fried with bacon.
• I should boil next time, this is really good and easy though.
• Mixed in some cheese, yuum.

I probably shouldn't mix fat with carbs...I think it makes it harder to digest.

The meal put me out, eating a whole potato needs lots of water. I ended up laying in bed with my water bottle for a while trying to hydrate.

Anyways, so it's too early to tell if the potato was effective but next time I will boil and drink more water.

Until next time.


The Real Challenge

I don't think people really understood or took me seriously when I told them I was more worried about the summers than the winters. This idea always perplexed me, if people are really worried about clothes, put on another layer of pajamas. training in the cold is never really an issue unless it's biking, that's a pain. Windchill really plays a roll. When it's hot and humid outside, I can't afford a hobbit to follow me around on a moped to throw chilled water on me.


Anyways, I didn't post yesterday but I had a fun day of lifting, swimming and 8 miles on the TREADMILL!


This is a first. Treadmills give me the creeps. They speak against the reason why I like running which is to explore your surroundings. It might seem odd but I think things like running and biking exercise your brain. The best example is mountain biking...I honestly get tired of thinking of what lines to pick. Brotherman does it so well.


Workout:


Yesterday:


Gym, pool, treadmill 8 miles


Today:


Run 8 miles in the morning, 10 minute gym session


Food:


I kind of increased my carb intake. Made some fried rice and such. I feel fine except for my foot being pretty tight.

Shocking

I must apologize for my countless typographical errors:


http://www.slate.com/articles/technology/technology/2011/01/space_invaders.single.html#pagebreak_anchor_2

Impromptu Rest Day

Legs feel heavy so no running or biking.  I want to get in a nice long run tomorrow so I decided to give my legs a rest.


Workout:

• 60 / 50: 3000 meters or 1.86 miles
• I discovered swimming in cooler water does wonders for my swimming endurance...60 laps was do-able.  Threw in some speed work too.

Post workout:

• Bottle of "Mexican Coke" (real sugar)
• I'm not particularly against high fructose corn syrup...because in my opinion by the time processed sugars get into their final form...sugar is sugar.  But I've read a bunch that fructose digests differently.  So if I do real sugar I hedge against any chances since it's composed of both glucose and fructose.
• If you're afraid of high fructose corn syrup, stop eating fruit.
• High fructose corn syrup only exists because of ridiculous corn subsidies...but that's another story.  Corn isn't going to solve any problems.

NBA Playoff time.

Trying to Get My Legs Back

Fresh start to the week.


The weekend screwed up my Sunday routine so I couldn't do enough grocery shopping.  I had a bacon deficit and needed some dinner meats.  So instead of going on a swim run...I...


Workout:
30 minute warm up on the fixed gear


I'm hungry so I eat...yogurt with frozen berries


Real workout:

• 8 miles / 8' 3" pace
• I know, pretty slow but I think I ate too much and my legs were beat.
• I also trashed my day by eating a second lunch composed of 2 corn dogs and criss cross fries.
• My saving grace was I ended the run fairly strong

Post workout food:

• Baguette with butter and swiss cheese
• Carbs

Dinner:

• Rice w/ tomatoes and bell peppers chicken broth to make it a soggy mess
• Sausage
• Beef liver
• I have been asked if I take supplements.  No I don't...kind of.
• http://www.whfoods.com/genpage.php?tname=foodspice&dbid=129
• http://nutritiondata.self.com/facts/beef-products/3469/2
• Apparently pate/liver is really good for you.
• People talk about bread and stuff being "empty calories."  I would say the same can be said about lean meats.

Recovery from yesterday:

Okay, I feel...okay.  Legs are a bit beat up but I can't expect too much after biking 90 miles, running 6 and swimming 1+ miles in 2 days.

Hurry and Write So I Can Watch the Finals!

I can't seem to drink enough water.  I've discovered that the easiest way for me to tell if I'm a bit dehydrated is a quick shake of the head.  If it hurts, drink water...if I'm good, I'm good.


After yesterday's depressing go around I decided to give it another go.  This time I actually poked around for a Y that had available lap swimming and in an area I liked to ride.  Branford, CT it was!


Morning prep:

• Sprouted grain english muffin
• Bacon
• Egg fried in bacon fat
• Pesto
• Sharp VT cheddar cheese (yum)

For those who don't know this about me...I eat this about every morning (weekdays included). I've been doing a variation of this for about 2 years now.

The shot glass is present in case I want to keep the bacon fat around for later.

I might be leaving pesto soon. I'm not sure what to replace it with. I've tried an olive tapenade but grew tired of it quickly.

After the meal I felt a little tired and figured I need to digest a bit before heading out.  Awesome time for some coffee!

The baristas were pretty intrigued by my "to go" cup that I brought in.

Alright, actual prep:

• Handful of clif bars
• Handful of shot bloks
• NO BREAD! WTF?
• 2 squeeze bottles, one sugar, one water
• 32 oz nalgene with sugar
• 750 ml bottle of water (I refill this with tap water, I'm not loaded)
• Bike is already on car. Yay.
• Pump tires
• Pack
• Bike shoes
• Running shoes
• Socks
• Bike/running shorts
• Running tank (no jersey)
• Search for grocery store to pick up some kind of bread...preferably baguette
• I end up getting ciabatta sticks

First workout:

• Swim: 50/50 straight, no breaks, no cramping!
• Yay!  Feeling pretty good.

Second workout:

• Bike: 38 miles / 16.9 mph / 2k elevation gain...not much
• Here's the thing about wind...it's always crappy.  It's not a zero sum thing, you can't think...well a headwind will eventually be a tailwind.
• I'm not going to get fully into it but it's because drag increases with velocity squared.
• If you can't tell...I'm blaming my slow ass on the wind :).

Third workout: 

• 4.7 miles / 8'22" pace
• I'm starting to think I'm having a hard time with transition because I'm eating too much right before I get off the bike and go into my run.
• After getting into the run, I started loosening up and started running a bit better.

So I'm feeling a little better about this.  I have to say that one of the reasons I got into endurance workouts is...it's really hard!  Not in the physical sense.  As I said before, if you do it right, it's not a painful experience...The hard part is figuring out what works.  I think my next step is to eat actual food at the beginning of my ride and then transitioning to shotbloks and straight sugar.

I have to stay on top of my hunger.  Once I actually get hungry, I don't think very well and just start eating until I'm full.  This is BAD when you need to run :).

Oh yesterday's recovery:

Swam well, biked decently and I was able to run.  I'd say beer and sausages are very effective.  I feel pretty alert now too...so thumbs up all around.

Oh I just drank about 300 ml of water in the time of writing this and my head shakes do not yield dull aches in my head.  Success!

Tired and Frustrated

Getting a bit frustrated with training.  Friday was a throw away.  I ended up not doing any training.


I did discover a delicious quick snack/salad.  Cut up a slice of bacon (I usually do uncured thick sliced bacon), throw it on the stove, low heat.  Once the fat gets off the bacon, throw cooking greens in there (spinach etc mix) and mix it up a bit until they get soft.  Eat.


Today would be my first real attempt at a transition...I was planning to do a swim/bike but we'll get back to that.


Breakfast:

• Grilled cheese with eurostyled cured ham
• http://www.foodforlife.com/product-catalog/ezekiel-49/breads/120C6-organic-sprouted-whole-grain-flourless-bread
• I've been buying this bread because the sprouted business is supposed to get rid of "anti-nutrients" and such:
• http://www.westonaprice.org/food-features/living-with-phytic-acid
• I think there's enough literature out there and good enough arguments against whole grains for me to avoid it.  Apparently rye and sourdough are good...and for good measure using a lot of real butter and cheese offsets calcium leaching and such.
• Trying out the cured ham, it was okay, dry...but the authentic imported stuff was $10 a pound...seriously.
• Shot of kefir because I have some left.  It's good as a snack I guess...but I think I'll be sticking with yogurt.

This morning I woke up and prepped:

• 2 squeeze bottles
• 1 with a scoop of sugar:
• http://www.clifbar.com/food/products_shot_electrolyte/
• I might look into something that has a little protein...because during the event I think I'll need it.
• Once your body gets hungry it'll start breaking down muscles for energy...having a small supply of protein is supposed to help.  It's in the running book.
• 1 just water
• I need to eat on the bike...I get way too hungry and those who know me...
• Any type of eating requires water for digestion...especially sugar or else you get all messed up.
• 32 oz Nalgene bottle with sugar.
• This is for the transition...I'll refill my water bottle.
• 750ml bottle of water, I like drinking out of glass bottles.  Extra water is always needed, plus I needed water for the drive and stuff.
• Last batch of Hawaiian bread for immediate post workout eating
• (3) bananas (apparently I can't spell bananas but fortunately google saves me from embarrassment) for immediate post workout eating
• Swimming shorts on my body
• Normal t-shirt
• Biking/running shorts.  I don't wear diapers (padded shorts).
• Jersey or as someone called it..."deep cut v-neck" (it has a zipper).
• Tank for running if the jersey gets too hot.
• Jeans and normal shoes (might meet up with buddy after).
• Handful of bars:
• http://www.clifbar.com/food/products_mojo/
• I like the chocolate ones...
• 3 of these will be in my jersey
• Handful of shotbloks:
• 3 of these will be in my jersey

If you haven't noticed...I'm scared of being hungry...being hungry when you're far away from anything and on a bike is a miserable feeling and it's really tough to recover from.

Load up the bike and off I go to the Y.  Plan is to swim for about an hour and ride for 4 for a total of 5 hours of activity.  I estimate around 5000 calories to be burned.

Anyways, anticlimactic but I get to the Y and they have swimming lessons, all 4 lanes are taken up...fml.  I take a breath and cry to myself about the thought of trying to bike 4 hours and then run an hour.

Change/load up and set out.

Workout:

• 52 miles / 15.2 mph / 5500 ft elevation gain
• Yes, I see I'm slow...but I have a few excuses I'm willing to live with:
• Connecticut cannot take care of their roads, it's terrible...don't ever move here if you're wondering where your tax dollars are going.  Here's a hint, they've hired a police officer for every minority who lives in CT.
• The elevation gain was a bit more significant than I thought, add to it the fact that I couldn't speed downhill because of the horrendous road conditions...
• The first part of my ride was completely honked up.  Connecticut FAILS again and squanders an awesome opportunity to have a nice state park next to the city.  Instead they let trees eat and takeover an entire road.
• Yes, I was short of the 4 hour goal by...30 minutes...give me a break.
• Transition was slow of course...but I set out and fell flat after a mile.  I couldn't get my heart rate down and I think the heat was getting to me.  Instead of trying to be a badass I called it quits and walked back.  Here's my thoughts on that.
• I don't push through anything, especially when I'm feeling tired...
• Why?  Your brain is saying WTF, stop?  Plus pushing through will only make me feel like crap later and recovery will take forever.  I pretty much do what I'm comfortable with.  Anyways you can't keep pushing through fatigue for hours at a time, I think you should always refocus your efforts to prevent crashing.

Anyways, after I got back to my car I crushed 3 bananas and 6 Hawaiian rolls.  During my ride I had 2 shot blocks and 2 bars...calorie count:

Immediately after workout:

• Sugar water: ~200
• Bloks: 400
• Bars: 400
• HI Rolls: 6x9 = 540
• 3 bananas = 300
• Total: 1840 calories
• Calories burned: ~2500 calories

So I got in about half of my calories immediately after my workout...

Post-workout meal:

• 2 venison sausages w/ potatoes and greens w/ 2 beers

How I feel? Pretty tired, I'm not sure if the heat got to me...I'm tired.  I really didn't want to write this.

Post "Free Day"

Right now all I can think about is how I have to change my typeface (font) to Helvetica every time I start a new post.  It's driving me crazy.  I'm trying to use the correct nomenclature with typeface because from my understanding font relates to serif which is the squiggles after and before a letter.


Moving on...Turns out my "free day" was a pain in the ass...literally.  I'm sore!  Try swimming 2000 m and running 7.whatever miles on a sore ass/quads and hammies...not to mention the odd ass planters I've been experiencing in my right foot.


Just to note that fifty percent of my following has given me much praise in recent nights about this blog.  I was very touched...I will not name my eldest brother by name but he is one of 2 currently following me.


Seriously, down to business.  I'm sore, the deads/bench/pullups wrecked me.


...Trying to think of where to start.  Normal breakfast...so I packed a HUGE lunch, leftovers from dinner and fat sandwich for lunch (I need to read about nitrates because I've been eating a lot of them).  Anyways I pack all this biz and Sik is having a BBQ and I go because some dudes want to have a semi send off lunch for a guy getting married soon.  Lunch included a cheese burger, 3 hotdogs (people who know me...), tiny salad, potato salad and dranks.  Anyways the BBQ is all you can eat so I eat just half of my "fat sandwich" and I figured the leftover dinner can be used as...well dinner.


WORK OUT!


I seriously spent too much of my day thinking about what I was going to do.  The anxiety is seriously getting to me.  So I revert to my default: swim/run.


Pre-workout meal: nothing...did you not read about lunch?


Workout:

• 50x40 (fifty meters by forty) swim...each 50 is two 25 meter lengths...I'm a little tips but just...a typical swimming pool is 25 meters long unless it's olympic size...which are hard to come by.  Anyways anytime I talk about laps...I'm talking 50 meters which is two twenty five yard lengths.  Sorry for the inconsistency in numbering mechanisms.

Transition meal:

• One banana in the car
• Why? See previous posts, sugar.
• At home I fire up a CA HI roll imported from Torrance CA with some dairy cream butter on top.
• Why? See previous posts, sugar and butter is delicious...I'm really digging butter now.

Workout:

• First off I'm getting irritated with Nike+ because they won't give me my damn elevation gain.  They did before but now they changed up their junk...wtf?  This weekend I will write angry things on their social media.
• Run: 7.6 miles (hills)
• I ran up east rock from the east side and then down the west side...
• It felt successful considering the soreness and foot pain in certain situations:
• I call it lazy feet, it takes care of all lower leg problems.  Pretend you have no strength/power/feelings in your lower legs (so keep them relaxed) and run...deal with it.  You actually don't run any slower, it's more efficient and it helps with your freaking foot/calf injuries.
• During distance running, your lower legs can be mainly utilized for stability, not power.
• Anyways, overall pace: 7'40"
• Not sure how I feel about that...but now that I have a blog I can elaborate later.

Post-workout meal:

• My leftovers from dinner...
• Game 2 of the finals were on so I drank quite a bit...
• Listen, I'm not giving up boozing, I've given up enough.

Recovery:

Lifting is pretty hard to recover from...you get tight, you get sore...blah blah blah.  I've read lots of things, micro tears in muscles, oxidation, blah blah blah.  Anyways I really do think antioxidants help.  Increasing fruits and whatnot has helped my recovery...But honestly...swimming for some reason loosens me up!  I hate swimming, it's freaking boring, I'm terrible at it and old AND fat people crush me at it.  But after swimming I usually run well.

I can't give up the booze and lifting.  I've been lifting since the tender age of 16, and I can actually feel comfortable say that I'm good at it.  Booze?  Why give up your social life.

I have no idea if I can workout tomorrow...I'm thinking biking :)

Free day!

This blogging business is extremely confusing to me for some reason.


Wednesdays are typically my rest/free days.  Depending on how I feel I typically nap/sleep all day immediately after work or get some lifting in (usually after a nap) :).


Today I napped for about 15 minutes (very different for me as I usually nap for 3 hours) and then went to the Y to work out.  A coworker wanted to work out with me (he forgot a towel) so I decided to hit weights hard.


Pre-workout meal:

• Whole milk yogurt with frozen berries:
• http://www.stonyfield.com/products/stonyfield/whole-milk/32oz-smooth-and-creamy/plain
• Picked this up from the store after work
• Why? Trying out different yogurts, this one was a lot cheaper than the previous.
• Why? Whole milk because I don't believe in low fat anything.
• Why? Yogurt seems to digest easy and I didn't want to overload on carbs.
• Why? Berries, sugar, fiber and vitamins or whatever.

Workout:

• Bench:
• 225x5x4 (weight/reps/sets)
• Pullups:
• 1st set: 25 wide over-over grip
• 2nd set: 20 cliffhanger pullups (I guess that's what they're called)
• 3rd set: 25 narrow over-over grip
• 4th set: 20 wide over over grip
• Warm up with dead lifts, bent rows, front squat
• Cleans
• 135, I forget how many reps, one set...so sweaty
• Dumbbell:
• Good mornings: 150x10x1 (total weight, 75 each hand)
• Deads: 150x10x1 (total weight, 75 each hand)

That's it!

Post-work meal:

• 2 bananas
• That's it
• Why? Sugar.
• Dinner was a mess of rice, sausage, bell peppers, tomatoes, chicken stock, pork liver, mushrooms, garlic, fish sauce, sesame oil.
• Why? Dinner, trying to eat hearty stuff.
• Why? Pork liver is supposed to have a lot of vitamins and stuff.
• Why? Chicken stock (from chicken backs) should have calcium and joint recovery business.
• Why? Tastes pretty good, and easy.

That's it.  Oh recovery results from yesterday:

• SO hungry.
• I ate a big breakfast, a salad at work, a bowl of chili at work, a fat sandwich at work.
• Legs are fairly sore but still functional in terms of being able to lift...so I would think it's a good recovery.
• Energy level: pretty good, I think the carb binge after the workout helped.
• Gastro: no problems.

Now I'm off.  This is taking a lot more time than anticipated.

Day 1 of indecent exposure

I must admit I'm a little shy about doing this.  But, I think it will be good for me to track certain things like recovery times/results and general good/bad/ugly things.


Just a bit of background, I will mainly focus on things directly effecting training.  I'll try to explain my rationale and that sort of thing but I only if it helps me understand it better.


My general diet will not be discussed in detail but it will has been influenced by the following:

• Documentaries:
• Food Inc.
• Vanishing of the Bees
• Forks Over Knives
• Books:
• Runner's World Performance Nutrition for Runners: How to Fuel Your Body for Stronger Workouts, Faster Recovery, and Your Best Race Times Ever (longest title ever
• Deep Nutrition (probably biggest influence)
• http://www.westonaprice.org/food-features/living-with-phytic-acid

In general I try to follow natural, whole foods and things that taste naturally delicious with minimal processing and additives.  I will explain in advance that when dealing w/ breads, I'll be avoiding whole grain breads and go for sourdough, rye, or plain white because of my uncertainty of the whole anti-nutritient thing and Phytic acid.  Ultimately if I'm eating any type of grain or bread (except for sprouted stuff) it's just to get sugar (which I will call all carbs).

Well here it goes!

Workout: Mileage: 13.6 / Time: 1:43:49 / AVG pace: 7' 37"

Immediate post workout meal:

• 2 Bananas
• Why? Sugar.  Mostly glucose, fructose and some sucrose.  I need to read about the differences but I know fructose doesn't digest as quickly...I should reevaluate bananas.
• http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2
• I'll be getting a lot of my raw data from this site.
• High glycemic.  Need the sugar fast!
• Half a brownie
• Why? Delicious, duh, sugar, fat and yummy.
• Whatever
• About 2.5 shots of Kefir from some local farm
• Why? Experimenting with different dairies.  I hear good things about this Kefir business.  It's supposed to help me digest and I hear we're supposed to give up on pasteurized milk because it's worthless/bad for you once it gets inside.
• Oh I'm avoiding things like..."pure proteins," lean meats, milk etc.  What's the point? And it tastes bad.  Yes I need protein but I need all the other goodies too.
• 3 Hawaiian Rolls topped w/ cream butter (real butter) and honey.
• Why? Sugar/delicious/sugar.  Real butter has goodies such as fat and whatever cream has.
• Again, avoiding whole grains, Hawaiian bread is like candy in fluffy shapes you can put butter and honey on.
• 2 raw medium eggs
• Why? Matt Fitzgerald says a little protein helps w/ the digestion and absorption of sugar, duh.
• Egg yolks have all sorts of goodies.
• Pint of water
• Why? Because I just ran...duh.
• Why? Because although everyone likes to talk about how salt "dehydrates you" (retains water) sugar does too!  Seriously, drinking water w/ your sugar.  That's why Clif always tells you to drink water w/ their gels.

That's it.

-Vy out