Today was my first attempt at over 8m since my boink on a 10m run in early September. I admit that it took me quite a while to get going and try the run; I was pretty anxious. First 9 miles went well. I managed my pace well until about 8.8 and then turned in a five minute segment about 30 to 40 seconds fast. That turned out to be my "last glory." The last half mile was slow and struggling. I was near boink again. I had a Hammer recovery powder and my new "mixer bottle" and that helped. But I did spend quite a few minutes in the locker room with a towel over my hung head both before and after a shower.
I am feeling much better about 4 hours later, but my legs are letting me know I stressed them.
I have been reading in the Hanson Marathon Method book about cumulative exhaustion; today I felt it with a 7 mile on Thursday, 4 on Friday and Saturday leading up to this run. One thing, in hindsight, I realize is that my delays in hitting the track combined with a mediocre breakfast probably contributed to this. I did have a GU before the run and a second at 3 miles, but that was too late.
Even though I near boinked, I think I went a way towards both learning about it, spotting warning signs, learning I can recover quickly, and lowering my fear factor. Hopefully I can turn this into better and longer runs in the future.
Sunday, November 25, 2012
Saturday, November 24, 2012
Resting Heart Rate
Early October, I purchased a Mio Watch with built in heart rate monitor to better monitor my resting heart rate for logging in my training book. The recommendation is to take it first thing in the morning when you wake up, and not use an alarm to wake. Well, I need an alarm and the dark room makes taking my HR impossible. Although I am not consistent, I have been finding a time of “relaxation” before workout on many days to monitor and record my HR. This is supposed to be helpful for recognizing when the body is not recovering like normal and adjust training plan to avoid overuse injuries.
I am happy to report that my HR started (based on Mayo Clinic age charts), in the “Good” range (two steps above average) and has moved into the excellent range.
I am happy to report that my HR started (based on Mayo Clinic age charts), in the “Good” range (two steps above average) and has moved into the excellent range.
Goals for Week of 11/25/2012
Here are my weekly goals:
1) Stay Motivated
2) Run my plan -- 25miles
3) Yoga Class
4) Swim 3x
5) Add weight training Add Hanson recommended Strength training
6) Have fun @ Jingle Bell 5K PR at Jingle Bell 5K Have fun @ Jingle Bell 5K
I edited #4 and #5 after reading the Hanson Marathon Method Book and changing my spring 2013 plan.
I edited #6 after the PR in the 5 mile on 11/17. Then I edited it back after the snow and ice storm on Thanksgiving evening. I will probably need to wear trainers with slip on spikes and not my racing flats on 12/1 and simply need to have fun and not fall on ice instead of worrying about speed.
1) Stay Motivated
2) Run my plan -- 25miles
3) Yoga Class
4) Swim 3x
5) Add weight training Add Hanson recommended Strength training
6) Have fun @ Jingle Bell 5K PR at Jingle Bell 5K Have fun @ Jingle Bell 5K
I edited #4 and #5 after reading the Hanson Marathon Method Book and changing my spring 2013 plan.
I edited #6 after the PR in the 5 mile on 11/17. Then I edited it back after the snow and ice storm on Thanksgiving evening. I will probably need to wear trainers with slip on spikes and not my racing flats on 12/1 and simply need to have fun and not fall on ice instead of worrying about speed.
Week 47 -- 11/18/2012 Recap
Here were my weekly goals and the results:
1) Stay Motivated -- Done
2) Run my plan -- 24miles -- Plan got upped to 26 miles as I reworked my spring 2013 marathon plan and what I needed to get ready for it. Ran runs as planned.
3) Recover from 5 races in 4 weeks -- Tough, but hopefully done. I will know more Sunday after my long run. Legs were “tired” on longer easy runs this week.
4) Swim 3x -- Only swam once and then cut swimming from plan based on recommendations from Hanson Marathon Method book.
5) Yoga Class -- Too sore, did not want to push it (see #3)
6) No Thanksgiving pounds -- Big win. Even avoided the dense calorie pumpkin pie (my favorite) despite huge family pressure to just “have it without (much/any) whipped cream. Watched the one family member that really did not need it eat all three deserts in front of me and still stayed on goal. Even avoided the evening “leftover” slip up.
1) Stay Motivated -- Done
2) Run my plan -- 24miles -- Plan got upped to 26 miles as I reworked my spring 2013 marathon plan and what I needed to get ready for it. Ran runs as planned.
3) Recover from 5 races in 4 weeks -- Tough, but hopefully done. I will know more Sunday after my long run. Legs were “tired” on longer easy runs this week.
4) Swim 3x -- Only swam once and then cut swimming from plan based on recommendations from Hanson Marathon Method book.
5) Yoga Class -- Too sore, did not want to push it (see #3)
6) No Thanksgiving pounds -- Big win. Even avoided the dense calorie pumpkin pie (my favorite) despite huge family pressure to just “have it without (much/any) whipped cream. Watched the one family member that really did not need it eat all three deserts in front of me and still stayed on goal. Even avoided the evening “leftover” slip up.
Hanson Marathon Method pt II
As I stated in an earlier post, I erased my spring plan and am reworking it based on the principles from the Hanson Marathon Method. I am using their template for mapping out my days, workout types, workout distances, run pacing, etc. I am adjusting some of the mileage to match a half-marathon rather than a full marathon schedule as well as extending it to a 20 week plan..
I am going to the following schedule:
Sunday -- Long
Monday -- Easy
Tuesday -- Speed / Strength
Wednesday -- Off
Thursday -- Tempo
Friday -- Easy
Saturday -- Easy
I have also cut swimming from my schedule and I am reading their guidelines to determine what mix of yoga and weight training I will do for core strengthening.
I will calculate the plan to ensure that my long runs are 25 to 30% of my weekly mileage, and I am following the 10% rule on both weekly and long run totals.
First week is 38 miles, with most weeks in the 54 to 57 mile range. Speed runs are 3 miles at various interval distances from 400m to 1,600m and Strength workouts are 6 miles with interval distances from 1 mile to 3 miles. Tempo runs are 6 to 10 miles. Speed, Strength, and Tempo runs also have 3 miles split between warm-up and cool-down. Long runs range from 8 to 16 miles, with the balance being easy running. Total mileage over 20 weeks is 995 miles.
In week 16, I am running a half marathon to basically test my hydration and nutrition plan; not planning on speed. It will give me confidence and a check on my progress. Week 17 is a heavy travel week for work and, fortunately, that coincides with an easier week. I may need to adjust my strength and tempo workouts based on time, weather, and conditions at my destination.
Most weeks are 9 to 11 hours of running. My rest day is Wednesday, and I am going to work on getting 2-4 of my remaining weekday runs done in the morning so I limit the impact on family time. My longest Monday and Friday runs are about 1:36, so they should be easy to fit in. My Strength get as long as 1:50, but I should be able to get them in early also. Tempo runs have five weeks over 2 hours when I factor in warm-up and cool down. I just need to be out the door by 4:40 AM so I can be at the Gym at 5am when it opens, and then showered and to work by 7 or 7:30. My shortest run is also an hour, so there is not an option to run during lunch.
Finally, I am planning on doing the speed, strength, and tempo work on a treadmill until it is warmer outside and I am comfortable with my pacing.
I am going to the following schedule:
Sunday -- Long
Monday -- Easy
Tuesday -- Speed / Strength
Wednesday -- Off
Thursday -- Tempo
Friday -- Easy
Saturday -- Easy
I have also cut swimming from my schedule and I am reading their guidelines to determine what mix of yoga and weight training I will do for core strengthening.
I will calculate the plan to ensure that my long runs are 25 to 30% of my weekly mileage, and I am following the 10% rule on both weekly and long run totals.
First week is 38 miles, with most weeks in the 54 to 57 mile range. Speed runs are 3 miles at various interval distances from 400m to 1,600m and Strength workouts are 6 miles with interval distances from 1 mile to 3 miles. Tempo runs are 6 to 10 miles. Speed, Strength, and Tempo runs also have 3 miles split between warm-up and cool-down. Long runs range from 8 to 16 miles, with the balance being easy running. Total mileage over 20 weeks is 995 miles.
In week 16, I am running a half marathon to basically test my hydration and nutrition plan; not planning on speed. It will give me confidence and a check on my progress. Week 17 is a heavy travel week for work and, fortunately, that coincides with an easier week. I may need to adjust my strength and tempo workouts based on time, weather, and conditions at my destination.
Most weeks are 9 to 11 hours of running. My rest day is Wednesday, and I am going to work on getting 2-4 of my remaining weekday runs done in the morning so I limit the impact on family time. My longest Monday and Friday runs are about 1:36, so they should be easy to fit in. My Strength get as long as 1:50, but I should be able to get them in early also. Tempo runs have five weeks over 2 hours when I factor in warm-up and cool down. I just need to be out the door by 4:40 AM so I can be at the Gym at 5am when it opens, and then showered and to work by 7 or 7:30. My shortest run is also an hour, so there is not an option to run during lunch.
Finally, I am planning on doing the speed, strength, and tempo work on a treadmill until it is warmer outside and I am comfortable with my pacing.
Bit Tired
I have run 8 races since September 8th, with 6 of them in the last month. This includes 4 5k’s, three 10K’s, and a 5 miler. I have set PR’s in three of the races (twice in the 10K and once at 5miles). I am scheduled for one more 5k in two weeks to close this season. It is scheduled for December 1st, but if we stay without snow, I may be poised to set another PR. But I am looking forward to a few weeks with no races, just running, to recover the mind and body.
Hanson Marathon Method
I received my copy of the book last week and got my first chance to read on Saturday afternoon. I admit I had doubts, but I am intrigued by what I read. I admit that the “long” run of ONLY 16 miles caused most of my doubts. Well. . .
1) The book points out there really are no studies on the best long run distance in marathon prep. 20 may be a nice round number, but no one has looked at what is best.
2) I agree with the points the book makes that your long run should not last over 3 hours and be more than 25% of your milage in any week to avoid injuries. Makes sense to me. As someone who ran a 5+ hour, 20 mile training run for his first marathon and then finished the race feeling horrible, I think another way is worth a look.
3) Hanson brother’s uses Lydiard’s concept of “cumulative fatigue” as part of their plan. Instead of “rest days” before and after the long run, they use easy days to make the training plan simulate the LAST 16 miles of a marathon, rather than the first 16 (or 20), like my previous program did.
Their plan components are:
1 Mileage
2 Intensity
3 Balance
4 Consistency
5 Recovery
Finally, the structure is based on training near, but not over the fatigue threshold. Basically, it is an attempt to derive maximum benefit without going over into injury, missed training days, etc. I think I need consistency in a plan I can trust so I can focus on turning my mind off and just running the plan.
I still am only ⅓ of the way through the book, I will report more as I read farther.
1) The book points out there really are no studies on the best long run distance in marathon prep. 20 may be a nice round number, but no one has looked at what is best.
2) I agree with the points the book makes that your long run should not last over 3 hours and be more than 25% of your milage in any week to avoid injuries. Makes sense to me. As someone who ran a 5+ hour, 20 mile training run for his first marathon and then finished the race feeling horrible, I think another way is worth a look.
3) Hanson brother’s uses Lydiard’s concept of “cumulative fatigue” as part of their plan. Instead of “rest days” before and after the long run, they use easy days to make the training plan simulate the LAST 16 miles of a marathon, rather than the first 16 (or 20), like my previous program did.
Their plan components are:
1 Mileage
2 Intensity
3 Balance
4 Consistency
5 Recovery
Finally, the structure is based on training near, but not over the fatigue threshold. Basically, it is an attempt to derive maximum benefit without going over into injury, missed training days, etc. I think I need consistency in a plan I can trust so I can focus on turning my mind off and just running the plan.
I still am only ⅓ of the way through the book, I will report more as I read farther.
Weight and Pacing
I am greatly pleased with my weight loss and the effect on my running performance. I have lost 47# to put me at the lowest weight I have been in 23 years and over 25# lower than 2007 when I ran many of my previous personal records. Last weekend, I ran a 5 mile race at a 11:05 pace. Using the McMillian Running Calculator, that projects to a time better than my PR in 5K, Half, and Marathon distances. I really have not run any track work yet, and except for a few days when I could not slow down, all my running has been at an “easy” pace. I also have a limited base, going from no running to 24 miles per week between mid July and now (4 months) with only 300 total miles. I know I will have to increase my base for the attempt at my Half Marathon PR next spring and I will need to add speed work for continued time improvements, but I am pleased on the progress and looking forward to challenging myself further.
Now, I am just hoping for no snow between now and 12/1 so I can see how my performance translates to a 5K race. :)
Now, I am just hoping for no snow between now and 12/1 so I can see how my performance translates to a 5K race. :)
Turkey Trot Recap
The Lake Agassiz Pacers, our local running club, sponsored a 5m Turkey Trot on Saturday, November 17th. Morning weather was about 38* with a 10mph south wind. The race started at Edgewood Golf course, and followed the river south through the residential area. It was out and back and flat. About 160 runners participated. I set my goal for 55:00 about three weeks ago, and spent the last two weeks wishing I had not. But I published it to my blog but had decided I could not reach it. My mind was telling me I would not break 56:00 and 57:00 might be more realistic.
I was switching shoes in the car right before the start and talking to Paige. (yes, I actually ran in a “racing flat” shoe for the first time!). I noticed an older gentleman in bright orange coveralls (the “road construction” type, not “jail” type). I remember him from the 5K LAP had last month. I said to Paige that he would toy with me for the first half and then blow me away by the end; which he did.
The race was small enough that I was able to get “on pace” right from the start, but there was also quite a few at my speed or slower so I was never really running alone. I found it easy to maintain my race pace and just focused on running ‘easy.” Again, I used “Easy” for a mantra and it worked well. I also pulled the Chesty Puller quote a few times: “Pain is weakness leaving the body.”
Then, I exposed my racing inexperience and my lack of confidence. In the last ⅔ of a mile, my Garmin freaked out. It went to a screen that is not in my manual! It showed the compass setting from the GPS (claiming I was running SW, not east), and the time of day. It would not reset. I was panicked with no idea how far to the finish, what my pace was, anything. I slowed to a walk for about 25 seconds and tried to reset it, but nothing worked. So I decided to just run at a pace that felt OK and hope that I could sustain it to the end and it was not too slow. My actual finish was 55:24. So the Garmin lock-up probably caused me my “A” goal. I was still much closer to my “A” goal than I thought was possible. So, overall, I am very enthused with what the run says about my progress.
Good cool-down and then the Garmin resets itself and returns to normal function. It is still running and tracked both the end of the race and my cool-down. I then went into the Chalet for a banana and the awards that included door prize drawings for turkeys and fixings. Then home for a shower and an afternoon spent with Paige and Cooper.
I really like my new Saucony Kinvara 3 racing shoes. They are light and fast. I still use the Triumph’s for my training, but I have lost enough weight that I can go with a lighter shoe for races without negative effects. I had an active afternoon Saturday and I logged 6 easy miles on Sunday. I had run with them for a couple of easy runs, and had planned on debuting them on Veteran’s day, but the rain pushed that back a week.
I am disappointed with letting my Garmin throw me off. It was simply something I was not ready for and had no contingency plans. I charge my Garmin before every race, clear out the memory, etc. so I don’t have problems. But I have never seen this before. I was feeling good during most of the race that I was able to maintain my pace without much effort, it felt natural and the Garmin splits show I was consistent. But at the end, I let its failure shake me and throw me off my run. So, I will have a back-up plan in the future!
I have one more 5k this year (Jingle Bell run on 12/1) so I am transitioning into two goals of: don’t gain weight with holiday food and get ready for spring half-marathon program.
I was switching shoes in the car right before the start and talking to Paige. (yes, I actually ran in a “racing flat” shoe for the first time!). I noticed an older gentleman in bright orange coveralls (the “road construction” type, not “jail” type). I remember him from the 5K LAP had last month. I said to Paige that he would toy with me for the first half and then blow me away by the end; which he did.
The race was small enough that I was able to get “on pace” right from the start, but there was also quite a few at my speed or slower so I was never really running alone. I found it easy to maintain my race pace and just focused on running ‘easy.” Again, I used “Easy” for a mantra and it worked well. I also pulled the Chesty Puller quote a few times: “Pain is weakness leaving the body.”
Then, I exposed my racing inexperience and my lack of confidence. In the last ⅔ of a mile, my Garmin freaked out. It went to a screen that is not in my manual! It showed the compass setting from the GPS (claiming I was running SW, not east), and the time of day. It would not reset. I was panicked with no idea how far to the finish, what my pace was, anything. I slowed to a walk for about 25 seconds and tried to reset it, but nothing worked. So I decided to just run at a pace that felt OK and hope that I could sustain it to the end and it was not too slow. My actual finish was 55:24. So the Garmin lock-up probably caused me my “A” goal. I was still much closer to my “A” goal than I thought was possible. So, overall, I am very enthused with what the run says about my progress.
Good cool-down and then the Garmin resets itself and returns to normal function. It is still running and tracked both the end of the race and my cool-down. I then went into the Chalet for a banana and the awards that included door prize drawings for turkeys and fixings. Then home for a shower and an afternoon spent with Paige and Cooper.
I really like my new Saucony Kinvara 3 racing shoes. They are light and fast. I still use the Triumph’s for my training, but I have lost enough weight that I can go with a lighter shoe for races without negative effects. I had an active afternoon Saturday and I logged 6 easy miles on Sunday. I had run with them for a couple of easy runs, and had planned on debuting them on Veteran’s day, but the rain pushed that back a week.
I am disappointed with letting my Garmin throw me off. It was simply something I was not ready for and had no contingency plans. I charge my Garmin before every race, clear out the memory, etc. so I don’t have problems. But I have never seen this before. I was feeling good during most of the race that I was able to maintain my pace without much effort, it felt natural and the Garmin splits show I was consistent. But at the end, I let its failure shake me and throw me off my run. So, I will have a back-up plan in the future!
I have one more 5k this year (Jingle Bell run on 12/1) so I am transitioning into two goals of: don’t gain weight with holiday food and get ready for spring half-marathon program.
Recap of Goals for Week of 11/11/2012
Here were my weekly goals:
1) Stay Motivated -- Done!!!
2) Run my plan -- 23miles -- I ran over 23 miles, but I did run my Sunday run on Monday, and switched the distances between Monday and Tuesday.
3) Swim 2x -- Only swam once with a 7m run on Monday instead and Friday taken as a full rest day for race.
4) Yoga Class -- No for two reasons: Monday was a long run day and I did not finish in time for class and I had a sore back last week after yoga and did not want to go this week with a race coming up.
5) Sub 55:00 5mile race -- very close 55:24. Two weeks ago, I thought I had no chance to hit my “A” goal of 55:00, but I had published it as a goal the end of October and I left it even though I thought 56:00 to 57:00 was more likely.
1) Stay Motivated -- Done!!!
2) Run my plan -- 23miles -- I ran over 23 miles, but I did run my Sunday run on Monday, and switched the distances between Monday and Tuesday.
3) Swim 2x -- Only swam once with a 7m run on Monday instead and Friday taken as a full rest day for race.
4) Yoga Class -- No for two reasons: Monday was a long run day and I did not finish in time for class and I had a sore back last week after yoga and did not want to go this week with a race coming up.
5) Sub 55:00 5mile race -- very close 55:24. Two weeks ago, I thought I had no chance to hit my “A” goal of 55:00, but I had published it as a goal the end of October and I left it even though I thought 56:00 to 57:00 was more likely.
Monday, November 12, 2012
Recap of week 11/4/2012
Here are the results on my weekly goals:
1) Stay Motivated ++ Big yes
2) Run my plan -- 23miles ++ Only ran 22, but that was due to a change in plan to lower my mileage on Thursday right before the race.
3) Swim 2x ++ Done
5) Sub 1:10:00 10K ++ 1:10:57 New PR by 0:36 and ran my paces so I am giving myself a check.
6) Eat Fruit, Fruit, and Fruit! ++ Had at least 4 servings per day!
1) Stay Motivated ++ Big yes
2) Run my plan -- 23miles ++ Only ran 22, but that was due to a change in plan to lower my mileage on Thursday right before the race.
3) Swim 2x ++ Done
5) Sub 1:10:00 10K ++ 1:10:57 New PR by 0:36 and ran my paces so I am giving myself a check.
6) Eat Fruit, Fruit, and Fruit! ++ Had at least 4 servings per day!
Exercise, Metabolism, and weight loss
I am an obese runner. I hope to move into the overweight runner category in the next couple of weeks, but that is where I am today. I have lost over 100# from my heaviest point and over 40# in the last 4 months. But as I look at the pure numbers, my weight loss and body frustrates me!
I have been using sites such as MyFitnessPal and Fitbit to track my calorie plan, my intake v. plan, and my exercise. My BMR currently is 2094 calories per day. That is what medical science says I would burn if I laid in bed and did nothing. I start with that and make two adjustments: adjust for my activity level and adjust to lose 1.5# per week. This means that, according to the studies, if I eat <1763 calories per day, I should drop 1.5# per week. So I am eating to average ~1700 calories and over a given week, I am within plan.
So the eat plan is based on my BMR and my normal activity. I am then adding workouts on top of it. This week, I will work out 6 times, with a calorie cost of between 350 and 1400 per workout. This is 4177 calories this week or an average of 696 per day. This should be another 1.2# of weight loss.
I am not losing 2.7# per week. One symptom I have had is being cold at my desk and in bed at night. Anecdotally, I attribute this to my body producing less heat when I am not running to make up for the extra energy used during workouts.
It is a myth that exercise increases your metabolism, muscle burns more, our western society has slowed our metabolism, etc. The studies just don’t show that. Pontzeri, Raichlen, Woods, Mabulla, Racett, and Marlowe have an interesting study that attempts to measure the metabolism of members of the African Hadza tribe with westerners. The Hadza still live a paleolitic hunter-gathrer lifestyle. Their conclusions are striking:
http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0040503
So where does that leave us. In my case mostly confused. I know that “expert websites” including the two that I use, plan calorie intake based on BMR+Lifestyle+Extra Calories burned by workout - Desired Loss = suggestion. Note above that I don’t use that; I am not adding calories to my intake for calories I burn during workout. Because that does not really change my BMR; it seems like the body just burns less calories during non exercise to make up. Despite my higher PAL (running/swimming/etc), my TEE is not changed. It is simply a function of my weight. Hence I am not losing an extra 1.2# per week with my 4177 calories burned during exercise.
I really think much I have heard recently on weight loss and the calculators on these websites is flat wrong. People are working hard to get those “bonus calories” from exercise and then frustrated when there is no weight loss.
I was recently reminded that the wise farmer/rancher always plans based on the concept that the drought might start tomorrow. Or body seems to do the same. Mine seems to be holding back because of my reduced calorie intake; I am not losing a full 1.5# every week that the math says I should. So I am cold at times, and there are other unnoticeable things my body is doing to try to save calories in case there is a drought tomorrow. But it certainly is not straight math and frustration must be dealt with.
The one thing I don’t know is what happens when calories burned in exercise constantly exceeds intake. There must come a point where the body cannot slow down enough during non-exercise periods to keep TEE constant. But there are two problems with this. Although TEE/BMR goes down with weight (so less calorie burn is needed to exceed it), the calories burned by any activity also goes down. It takes a 250# person more energy to move one step than a 150# person. The BMR calculator says if I laid in bed every day with no movement, I would burn 14,658 calories per week. At 4177 calores from exercise, I would have to increase my training 3.5x to reach the point where my exercise is burning as many calories as I would burn otherwise. Somewhere on the way to this point, my body would start burning my fat stores much faster and I would see rapid weight loss from exercise. But I don’t have the time and I am not sure my body could take 4 hours per day at the level I currently exercise. Endurance athletes do eat more without weight gain and do lose weight during long exertion (beyond just fluid loss). But I don’t think that exercise, for most of us, can affect weight loss directly.
If you are exercising to lose weight, you will fail, become discouraged, and lose the ability to motivate yourself to exercise. Pure and simple; the studies are clear*. Unless you are going to extreme levels of exercise, it will not change how many calories you burn in a day, week, or month. It will make you more hungry, and if you believe the formulas with their “bonus calories” for exercise, you will overeat and gain weight.
(* I realize they are not fully clear, there is a lot we don’t know about metabolism, etc. Hence the details that frustrate me because my math does not add up exactly every week with a precise 1.5# weight loss. But I think on the macro level, the studies support my point pretty clear).
Ok, now that I am this far out on a limb, let me go farther. Type of food has no effect on weight loss. The Hadza are on the “whole foods” diet and their TEE is not any better than ours. Many Paleolithic people have periods of the year where their primary food intake is honey, which is really not that different from our high fructose corn syrup. There is not a food group that slows down or speeds up the bodies metabolism. Where food does differ is that western diets are full of easily accessible energy-dense but nutrient poor foods. This makes it easier to intake calories above what your body can use. We get fat!
It is not the type of food, it is not the exercise, it is the amount you eat that causes weight gain or loss. But I would say exercise and food choice can help you reach your weight loss goal. You have to eat a ton of raw spinach to ingest the same calories as a big Mac. Your body will be full with less calories and perform better with the spinach.
I have switched my focus to losing weight so I can run better. My goals, races, and accomplishments are motivating me. My eating has become a part of what I need to succeed, just like massage, ice, etc. I love eating and love food. But a cheeseburger and beer today is going to feel like crap during my race in the morning. I need different foods in my diet to perform. I need the right nutrients. The exercise is causing my body to want those nutrients and it really doesn’t like the wrong nutrient-poor foods. And then I perform poorly in a workout or a race and my motivation causes me to go back and say what did I eat; can’t eat that anymore.
When I focus on the results of exercise, eating the “wonder foods” because they do effectively give you necessary nutrients becomes easier to make a habit. And that is what we are really looking for. Each of us needs to understand what is fact and what is fiction, and build our goals and plans with that knowledge based on what we want to accomplish.
It is a process and not easy. I drive by a place like Five Guys Burgers every day and want to turn in. But I am on an aweful long streak; the longest of my life, of continuing to drive by those places, order the salad at McDonalds with Grilled Chicken, etc. It is a temptation and a choice at every meal, but if you have a motivating goal, and really understand how to get there, it is possible.
Two closing notes:
1) There is a silver lining to the obesity epidemic in America: there is a lot of money and interest in studying the problem and we are learning more and more what really works. This is a topic that every person needs to stay on top of because surprises like the Hadza study come along and challenge the conventional wisdom and we need to use the new facts to evolve our thinking and actions.
2) YMMV -- For every rule, there is an exception. There are diseases, conditions, genetic factors, etc. that will alter how some people react under my program. It seems to be working for me, but there are a lot of medical factors means it will not work for everyone. Simply put, you need to research and control the process to find out what works for you.
I have been using sites such as MyFitnessPal and Fitbit to track my calorie plan, my intake v. plan, and my exercise. My BMR currently is 2094 calories per day. That is what medical science says I would burn if I laid in bed and did nothing. I start with that and make two adjustments: adjust for my activity level and adjust to lose 1.5# per week. This means that, according to the studies, if I eat <1763 calories per day, I should drop 1.5# per week. So I am eating to average ~1700 calories and over a given week, I am within plan.
So the eat plan is based on my BMR and my normal activity. I am then adding workouts on top of it. This week, I will work out 6 times, with a calorie cost of between 350 and 1400 per workout. This is 4177 calories this week or an average of 696 per day. This should be another 1.2# of weight loss.
I am not losing 2.7# per week. One symptom I have had is being cold at my desk and in bed at night. Anecdotally, I attribute this to my body producing less heat when I am not running to make up for the extra energy used during workouts.
It is a myth that exercise increases your metabolism, muscle burns more, our western society has slowed our metabolism, etc. The studies just don’t show that. Pontzeri, Raichlen, Woods, Mabulla, Racett, and Marlowe have an interesting study that attempts to measure the metabolism of members of the African Hadza tribe with westerners. The Hadza still live a paleolitic hunter-gathrer lifestyle. Their conclusions are striking:
Measurements of TEE [total energy expenditure] among Hadza hunter-gatherers challenge the view that Western lifestyles result in abnormally low energy expenditure, and that decreased energy expenditure is a primary cause of obesity in developed countries. Despite high PAL [Physical Activity Levels] and dependence on wild foods, Hadza TEE was similar to Westerners and others in market economies
The similarity in TEE among Hadza hunter-gatherers and Westerners suggests that even dramatic differences in lifestyle may have a negligible effect on TEE, and is consistent with the view [4]–[7], [16] that differences in obesity prevalence between populations result primarily from differences in energy intake rather than expenditure.
http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0040503
So where does that leave us. In my case mostly confused. I know that “expert websites” including the two that I use, plan calorie intake based on BMR+Lifestyle+Extra Calories burned by workout - Desired Loss = suggestion. Note above that I don’t use that; I am not adding calories to my intake for calories I burn during workout. Because that does not really change my BMR; it seems like the body just burns less calories during non exercise to make up. Despite my higher PAL (running/swimming/etc), my TEE is not changed. It is simply a function of my weight. Hence I am not losing an extra 1.2# per week with my 4177 calories burned during exercise.
I really think much I have heard recently on weight loss and the calculators on these websites is flat wrong. People are working hard to get those “bonus calories” from exercise and then frustrated when there is no weight loss.
I was recently reminded that the wise farmer/rancher always plans based on the concept that the drought might start tomorrow. Or body seems to do the same. Mine seems to be holding back because of my reduced calorie intake; I am not losing a full 1.5# every week that the math says I should. So I am cold at times, and there are other unnoticeable things my body is doing to try to save calories in case there is a drought tomorrow. But it certainly is not straight math and frustration must be dealt with.
The one thing I don’t know is what happens when calories burned in exercise constantly exceeds intake. There must come a point where the body cannot slow down enough during non-exercise periods to keep TEE constant. But there are two problems with this. Although TEE/BMR goes down with weight (so less calorie burn is needed to exceed it), the calories burned by any activity also goes down. It takes a 250# person more energy to move one step than a 150# person. The BMR calculator says if I laid in bed every day with no movement, I would burn 14,658 calories per week. At 4177 calores from exercise, I would have to increase my training 3.5x to reach the point where my exercise is burning as many calories as I would burn otherwise. Somewhere on the way to this point, my body would start burning my fat stores much faster and I would see rapid weight loss from exercise. But I don’t have the time and I am not sure my body could take 4 hours per day at the level I currently exercise. Endurance athletes do eat more without weight gain and do lose weight during long exertion (beyond just fluid loss). But I don’t think that exercise, for most of us, can affect weight loss directly.
If you are exercising to lose weight, you will fail, become discouraged, and lose the ability to motivate yourself to exercise. Pure and simple; the studies are clear*. Unless you are going to extreme levels of exercise, it will not change how many calories you burn in a day, week, or month. It will make you more hungry, and if you believe the formulas with their “bonus calories” for exercise, you will overeat and gain weight.
(* I realize they are not fully clear, there is a lot we don’t know about metabolism, etc. Hence the details that frustrate me because my math does not add up exactly every week with a precise 1.5# weight loss. But I think on the macro level, the studies support my point pretty clear).
Ok, now that I am this far out on a limb, let me go farther. Type of food has no effect on weight loss. The Hadza are on the “whole foods” diet and their TEE is not any better than ours. Many Paleolithic people have periods of the year where their primary food intake is honey, which is really not that different from our high fructose corn syrup. There is not a food group that slows down or speeds up the bodies metabolism. Where food does differ is that western diets are full of easily accessible energy-dense but nutrient poor foods. This makes it easier to intake calories above what your body can use. We get fat!
It is not the type of food, it is not the exercise, it is the amount you eat that causes weight gain or loss. But I would say exercise and food choice can help you reach your weight loss goal. You have to eat a ton of raw spinach to ingest the same calories as a big Mac. Your body will be full with less calories and perform better with the spinach.
I have switched my focus to losing weight so I can run better. My goals, races, and accomplishments are motivating me. My eating has become a part of what I need to succeed, just like massage, ice, etc. I love eating and love food. But a cheeseburger and beer today is going to feel like crap during my race in the morning. I need different foods in my diet to perform. I need the right nutrients. The exercise is causing my body to want those nutrients and it really doesn’t like the wrong nutrient-poor foods. And then I perform poorly in a workout or a race and my motivation causes me to go back and say what did I eat; can’t eat that anymore.
When I focus on the results of exercise, eating the “wonder foods” because they do effectively give you necessary nutrients becomes easier to make a habit. And that is what we are really looking for. Each of us needs to understand what is fact and what is fiction, and build our goals and plans with that knowledge based on what we want to accomplish.
It is a process and not easy. I drive by a place like Five Guys Burgers every day and want to turn in. But I am on an aweful long streak; the longest of my life, of continuing to drive by those places, order the salad at McDonalds with Grilled Chicken, etc. It is a temptation and a choice at every meal, but if you have a motivating goal, and really understand how to get there, it is possible.
Two closing notes:
1) There is a silver lining to the obesity epidemic in America: there is a lot of money and interest in studying the problem and we are learning more and more what really works. This is a topic that every person needs to stay on top of because surprises like the Hadza study come along and challenge the conventional wisdom and we need to use the new facts to evolve our thinking and actions.
2) YMMV -- For every rule, there is an exception. There are diseases, conditions, genetic factors, etc. that will alter how some people react under my program. It seems to be working for me, but there are a lot of medical factors means it will not work for everyone. Simply put, you need to research and control the process to find out what works for you.
Running and Injuries Part 1
Christopher McDougall in Born to Run:
My favorite running podcast is by a wise man who also saw his life changed because he wanted to be fit enough to be active with his new son. At that time, he was in the two hundred and thirties, and unable to do most physical activity. Since starting running, he has a long list of injuries also, including a stress fracture.
I started running when I was two hundred and eighty pounds and did my first marathon when I was two hundred and fifty. I am now around two hundred and thirty and although I have lots of aches and pains, I do not have anything on my list that would move me out of McDougall’s “mutant” status.
Lessons?
1) I was an idiot to dig myself a deeper hole.
2) I am blessed as a runner to be able to train as much as I have while putting a higher weight stress on my legs without major injury. This doesn’t mean that I am immune, but it does mean that I need to change my mental picture of the fat, old, slow runner and realize that I can do more. I don’t have the natural lungs of a world class runner, or the slow twitch muscle make-up of a Kenyan, but I do have a gift and to waste it would be a tragedy.
I apologize to those who have been running a lot longer than me that look at this and say “duh” or wonder how it took so long for me to get here. I am probably slow, but this is new insight for me.
How does my realization in this area turn into motivation to keep me pushing on the dark days when it is cold and/or wet to drive myself farther and faster? Tips are welcome, but my mind is buzzing with thoughts already.
“At Six feet four inches and two hundred thirty pounds, I’d been told many times that nature intended guys my size to post up under the hoop or take a bullet for the president, not pound our bulk down the pavement. And since I’d turned forty, I was starting to see why: in the five years since I’d stopped playing pick-up hoops and tried turning myself into a marathoner, I’d ripped my hamstring (twice), strained my Achilles tendons (repeatedly), sprained my ankles (both, alternately), suffered aching arches (regularly), and had to walk down stairs backward on tip-toe because my heels were so sore. … Take any other sport, and an injury rate like mine would classify me as defective. In running, it makes me normal. The real mutants are the runners who don’t get injured. Up to eight out of every ten runners are hurt every year. It doesn’t matter if you’re heavy or thin, speedy or slow, a marathon champ or a weekend huffer, you’re just as likely as the other guy to savage your knees, shins, hamstrings, hips, or heels.”
My favorite running podcast is by a wise man who also saw his life changed because he wanted to be fit enough to be active with his new son. At that time, he was in the two hundred and thirties, and unable to do most physical activity. Since starting running, he has a long list of injuries also, including a stress fracture.
I started running when I was two hundred and eighty pounds and did my first marathon when I was two hundred and fifty. I am now around two hundred and thirty and although I have lots of aches and pains, I do not have anything on my list that would move me out of McDougall’s “mutant” status.
Lessons?
1) I was an idiot to dig myself a deeper hole.
2) I am blessed as a runner to be able to train as much as I have while putting a higher weight stress on my legs without major injury. This doesn’t mean that I am immune, but it does mean that I need to change my mental picture of the fat, old, slow runner and realize that I can do more. I don’t have the natural lungs of a world class runner, or the slow twitch muscle make-up of a Kenyan, but I do have a gift and to waste it would be a tragedy.
I apologize to those who have been running a lot longer than me that look at this and say “duh” or wonder how it took so long for me to get here. I am probably slow, but this is new insight for me.
How does my realization in this area turn into motivation to keep me pushing on the dark days when it is cold and/or wet to drive myself farther and faster? Tips are welcome, but my mind is buzzing with thoughts already.
Saturday, November 10, 2012
DFL at the Vet's Day 10K
I ran the Dilworth VFW Vet's Day 10K today and I was dead F'ing Last! It was still a great race. I lowered my PR by 36 seconds and broke my goal by 3 seconds. Ran the plan with negative splits and felt like I was flying the last 2/3 of a mile to the finish. New mantra is "Easy" as in "run smoooooooth, run easy" Beats "run hard / finish strong" into the dust. Didn't let myself think about each running segment (used 7run, 1 walk Galloway) being just a bit faster because I was running light and easy and my legs weren't pounding the ground.
Race time was 38* and lightly misting. Road was wet and there were a few puddles to dodge. Race was small and had a 10K Run and 5K Run/walk. At the first mile, anyone my speed or slower turned when the 5k and 10K split. I ran the second mile alone, and by that point, I was about two blocks behind the two closest runners. But I had kept it in for two miles and I was ready to start reeling them in. I spent almost the entire race pacing myself and just focusing on staying on the winding route with many turns. Dilworth is a small town and they had to try to fit a 6.2mile route in somehow. There were multiple places where we came back to the same intersection, but turned different directions so we never really crossed paths.
Last 2/3 of a mile I stopped looking at my watch, lost myself in running easy, and trying to close the gap with the two runners in front. I had closed to about a block at the beginning of the last segment, and closed it to about 1/2 a block at the finish. My goal was under 1:11 and I finished at 1:10:57. That compares to the 1:11:33 I ran last month in SW Fargo at the FM Mini.
I wore my CW-X tights, my old Saucony Triumph 9 Trainers (because of wet) and two fairly thin LS shirts. I also had a thin skull cap hat and thin gloves. I was thankful for the hat early when we turned into a 16mph wind, but I had it off for most of the race. I felt much better than last week and did not overheat. Both shirts were soaked at the end with help from the drizzle. But the 38* meant there was no ice and once I got a dry shirt and dry sox, I felt pretty good.
First 5mile race next week so I should have two PR's in a row!!!
Keep running and keep smiling!
Race time was 38* and lightly misting. Road was wet and there were a few puddles to dodge. Race was small and had a 10K Run and 5K Run/walk. At the first mile, anyone my speed or slower turned when the 5k and 10K split. I ran the second mile alone, and by that point, I was about two blocks behind the two closest runners. But I had kept it in for two miles and I was ready to start reeling them in. I spent almost the entire race pacing myself and just focusing on staying on the winding route with many turns. Dilworth is a small town and they had to try to fit a 6.2mile route in somehow. There were multiple places where we came back to the same intersection, but turned different directions so we never really crossed paths.
Last 2/3 of a mile I stopped looking at my watch, lost myself in running easy, and trying to close the gap with the two runners in front. I had closed to about a block at the beginning of the last segment, and closed it to about 1/2 a block at the finish. My goal was under 1:11 and I finished at 1:10:57. That compares to the 1:11:33 I ran last month in SW Fargo at the FM Mini.
I wore my CW-X tights, my old Saucony Triumph 9 Trainers (because of wet) and two fairly thin LS shirts. I also had a thin skull cap hat and thin gloves. I was thankful for the hat early when we turned into a 16mph wind, but I had it off for most of the race. I felt much better than last week and did not overheat. Both shirts were soaked at the end with help from the drizzle. But the 38* meant there was no ice and once I got a dry shirt and dry sox, I felt pretty good.
First 5mile race next week so I should have two PR's in a row!!!
Keep running and keep smiling!
Tuesday, November 06, 2012
New Shoes
I was looking at the miles on my shoes, the wear patterns, the weather forecast this week, and the inventory of my “supplier” and decided I needed another pair of running shoes.
Picked up a pair of Saucony ProGrid Triumph 9 in White and Lime Green. For those of you that have seen me actually running recently, yes, this is the same as my current pair. I have been in Saucony for 98% of my running since 1996, and this is the model that is best for me. It was the last pair in my size and I did not want to be stuck with no shoes in a couple of weeks when my current pair needed retiring. This also lets me designate the old pair for wet running and the new pair for track.
I also got a pair of the Saucony Kinvara 3. They are a lightweight racing flat for 5K/10K running. I do not plan to wear them for training except an initial break-in and will wear them Saturday if I get a respite from the weather god’s threatening rain. I held one pair in each hand and they are not even CLOSE in weight.
Picked up a pair of Saucony ProGrid Triumph 9 in White and Lime Green. For those of you that have seen me actually running recently, yes, this is the same as my current pair. I have been in Saucony for 98% of my running since 1996, and this is the model that is best for me. It was the last pair in my size and I did not want to be stuck with no shoes in a couple of weeks when my current pair needed retiring. This also lets me designate the old pair for wet running and the new pair for track.
I also got a pair of the Saucony Kinvara 3. They are a lightweight racing flat for 5K/10K running. I do not plan to wear them for training except an initial break-in and will wear them Saturday if I get a respite from the weather god’s threatening rain. I held one pair in each hand and they are not even CLOSE in weight.
Follow-up on the Sandy 10K Race Report
A fellow dead runner wrote me:
And I responded:
Since then I have been thinking more:
1) It was really poorly phrased of me to tell Alan he was wrong in the second sentence. That was simply me in denial.
2) Am I realistic in my time projections? Have I gotten faster, or do I just feel faster?
3) Am I really pushing myself? Or am I backing off at the first sign of pain? I am not going to be able to “run again” at the end of my goal races I have planned over the next 24 months; I need to learn to push harder and leave it out on the course.
4) I am dominated by fear of injury. And my subconscious mind knows it!! My thoughts are filled with the idea that pushing harder now means I am not going to be able to do my miles tomorrow and I am going to get fat again. Every sore spot brings a full basket of worries.
I have a dogtag I wear with my Fargo Marathon date and time on one side and a Prefontaine quote on the other: “To give anything less than your best is to sacrifice the gift.” The last couple of days, I have noticed men roughly my age that are in much worse shape than I am. I can run many miles a day and run 20 to 30 a week! I do have a gift that I tried to bury with years of being overweight. I have a gift that I enjoy. But I also feel a compelling need to challenge myself to go higher, farther, faster. It provides me a driving motivation that pushes me out to run on days that are cold, windy, and wet. I wrote in my first report that “I faced a mental battle. . .” in my original race report. What I left unsaid (dishonest with myself) is I faced that battle and lost.
The amazing thing was I did so many things wrong and still was about 1 minute from my PR. I could have pushed the last mile faster than a 13:09 pace, but I let myself chicken out.
I played basketball growing up. I was a “smart” player, meaning I used position and skills rather than speed. I was one of the slowest on the team in sprint drills and always thought of myself as slow. I never knew how to run, how to build a base, how to enjoy it. I was the slow kid that became the fat guy.
But every self-imposed limited view I have does not jive with the fact I can run miles. It is hard to think of myself as a runner, but I have ran a marathon and that is something 1/10 of one percent of people have done.
I am basically grappling with and denying that I am a runner. And I am holding myself back from the full use of that gift.
This week has been scary for me. It is giving me the opportunity to really examine myself and the only thing that is scarier than that is putting it down in words and sharing with others. We all have demons, I am trying to force myself to publicly name mine as part of my plan to face them.
“We can, by God, let our demons loose and just wail on!” -- Once a Runner
I have a chance on Saturday to face those demons again. I also have a race in two weeks that I posted my goal for last week. I have spent three days trying to tell myself is impossible. But I have decided to leave the goal as is. It is really a "stretch" goal and I need to take a swing at it and let the challenge and not myself beat me.
Grace and Peace,
Marc
Glad you overall time went well. What happened? I think you went out too
fast. You were too pumped. You need to watch your splits.
And I responded:
I spent a couple of days thinking about this. In hindsight, you are right on the too fast, wrong on the splits. I went out the time I wanted, but my plan was too aggressive. That plus the mistakes I listed (overheating and poor breakfast) meant I could not hit the time my recent training runs told me. I also screwed up understanding my cadence stat that the garmin footpad has been giving me the last 60 days. So, my walk segments were only 30 seconds instead of the 60 I thought they were and trained for. That really hurt me also in leg freshness the last mile.
My final time was only ~1:00 over the PR I ran about a month ago, and I did not feel like I pushed myself 100% in that race. I have also dropped another 5# since then and my training runs have been very good.
I am tinkering with my Galloway run/walk ratios and my plans, but at least I hope I am learning on what I can do.
Since then I have been thinking more:
1) It was really poorly phrased of me to tell Alan he was wrong in the second sentence. That was simply me in denial.
2) Am I realistic in my time projections? Have I gotten faster, or do I just feel faster?
3) Am I really pushing myself? Or am I backing off at the first sign of pain? I am not going to be able to “run again” at the end of my goal races I have planned over the next 24 months; I need to learn to push harder and leave it out on the course.
4) I am dominated by fear of injury. And my subconscious mind knows it!! My thoughts are filled with the idea that pushing harder now means I am not going to be able to do my miles tomorrow and I am going to get fat again. Every sore spot brings a full basket of worries.
I have a dogtag I wear with my Fargo Marathon date and time on one side and a Prefontaine quote on the other: “To give anything less than your best is to sacrifice the gift.” The last couple of days, I have noticed men roughly my age that are in much worse shape than I am. I can run many miles a day and run 20 to 30 a week! I do have a gift that I tried to bury with years of being overweight. I have a gift that I enjoy. But I also feel a compelling need to challenge myself to go higher, farther, faster. It provides me a driving motivation that pushes me out to run on days that are cold, windy, and wet. I wrote in my first report that “I faced a mental battle. . .” in my original race report. What I left unsaid (dishonest with myself) is I faced that battle and lost.
The amazing thing was I did so many things wrong and still was about 1 minute from my PR. I could have pushed the last mile faster than a 13:09 pace, but I let myself chicken out.
I played basketball growing up. I was a “smart” player, meaning I used position and skills rather than speed. I was one of the slowest on the team in sprint drills and always thought of myself as slow. I never knew how to run, how to build a base, how to enjoy it. I was the slow kid that became the fat guy.
But every self-imposed limited view I have does not jive with the fact I can run miles. It is hard to think of myself as a runner, but I have ran a marathon and that is something 1/10 of one percent of people have done.
I am basically grappling with and denying that I am a runner. And I am holding myself back from the full use of that gift.
This week has been scary for me. It is giving me the opportunity to really examine myself and the only thing that is scarier than that is putting it down in words and sharing with others. We all have demons, I am trying to force myself to publicly name mine as part of my plan to face them.
“We can, by God, let our demons loose and just wail on!” -- Once a Runner
I have a chance on Saturday to face those demons again. I also have a race in two weeks that I posted my goal for last week. I have spent three days trying to tell myself is impossible. But I have decided to leave the goal as is. It is really a "stretch" goal and I need to take a swing at it and let the challenge and not myself beat me.
Grace and Peace,
Marc
Yoga Class
Yesterday I swam 20 laps (1000yds) during my lunch hour and then attended a yoga class after work. I have written about it before, but I credit Runner’s World and Sage Rountree with teaching me that I need to add yoga to my cross training to improve as a runner. I especially need the balance and core strengthening.
Anyway, I went to a hatha class that is fairly low stress in a normal temp room (not over-heated). I went into yoga with some preconceptions, including no understanding of how it could be strengthening. After two classes, I can tell you it is challenging, especially holding some poses for many breaths. Because most of my exercise is running, I have an imbalance between my quads and hamstrings. I also have a lack of strength in my upper body. Yoga and weight training are the two best ways to help with both. But it, like running, is a muscle tear down to build stronger and you feel the burn. I struggle with the kneeling pose and some of the plank poses. I think that both continued weight loss, practice, and the addition of weight training will help here.
I got up this morning with plans to run my 5 miles before work. Legs, hips, and back did not feel ready, so I have been doing some walking this morning and plan to do my miles after work. Then Paige called and we have Cooper’s parent-teacher conferences at 6pm, so I will need to run later.
One more weird thing. I finished my laps, showered and shampooed, and then grabbed a salad on the way back to work. After work, I got a haircut with another shampoo before I went to class. Pretty clean, right. About ⅓ of the way through class, I started to get warmed up and my pores started stinking of pool chlorine. Uggh and yuck!
Anyway, I went to a hatha class that is fairly low stress in a normal temp room (not over-heated). I went into yoga with some preconceptions, including no understanding of how it could be strengthening. After two classes, I can tell you it is challenging, especially holding some poses for many breaths. Because most of my exercise is running, I have an imbalance between my quads and hamstrings. I also have a lack of strength in my upper body. Yoga and weight training are the two best ways to help with both. But it, like running, is a muscle tear down to build stronger and you feel the burn. I struggle with the kneeling pose and some of the plank poses. I think that both continued weight loss, practice, and the addition of weight training will help here.
I got up this morning with plans to run my 5 miles before work. Legs, hips, and back did not feel ready, so I have been doing some walking this morning and plan to do my miles after work. Then Paige called and we have Cooper’s parent-teacher conferences at 6pm, so I will need to run later.
One more weird thing. I finished my laps, showered and shampooed, and then grabbed a salad on the way back to work. After work, I got a haircut with another shampoo before I went to class. Pretty clean, right. About ⅓ of the way through class, I started to get warmed up and my pores started stinking of pool chlorine. Uggh and yuck!
Saturday, November 03, 2012
Goals for Week of 11/4/2012
Here are my weekly goals:
1) Stay Motivated
2) Run my plan -- 23miles
3) Swim 2x
5) Sub 1:10:00 10K
6) Eat Fruit, Fruit, and Fruit!
1) Stay Motivated
2) Run my plan -- 23miles
3) Swim 2x
5) Sub 1:10:00 10K
6) Eat Fruit, Fruit, and Fruit!
Week 44 (10/28/2012) Recap
I feel good about my week!
My goals were:
1) Run plan -- ran days and distances. Total 23.65m, 5hours on the road.
2) Have fun @ 5K -- I will give myself a check mark here, even though negative me was originally upset about my time, I overall enjoyed the event and am pleased when I ignored the total and looked at the longer than 5k distance and pace.
3) 6R1W -- Actually went to 7R1W, and then went even farther in my run v. walk segments this week. Still thinking through the results, but I get a check.
4) Swim 2x -- swam 1000 yds (40 lengths of pool) on Wednesday and Friday.
5) Sub 1:15:00 on 10K -- ran a 1:12:23
6) Stay motivated -- yup, ready to go run or swim right now, but I know that my legs are not ready and need some rest.
Lost 2#
A tale of two races
I ran the Sandy Donuts 10K this morning. My entry goal was sub 1:15 which would be a good test and set me up for an attempt to break last month's PR next week. It was really two separate races: a fast first 5k and a painful second 5k. I did beat my goal, lodging a 1:12:23.
There was snow on the ground and 34* at race time, but the forecast of more snow/rain during the race and a lower temp (28*) did not come true. There was also little to no wind.
I went out strong and did the first 5k in 34:51, my fastest 5k this year by 1:40! But I faded badly and ran the second half almost 4:30 slower. What happened?
1) I overheated badly! I was wearing my new coat and the lack of wind and 6* warmer caught me by surprise. I stripped off hat and gloves, and opened my zipper, but I could not cool down. I finished basically soaked from head to ankle, with wet coat, LS shirt, and tights.
2) I ran the last 3 miles alone. I had a 300yd lead on the next place runner, and 300yd deficit on the two runners in front of me.
3) I had two runners that were even at me through almost 4 miles, and then both of them left me in the dust; they accelerated about 20 seconds per mile, and I lost the same.
4) I ate great last night, but did not have enough this morning. I needed two more banannas.
I faced the mental battle and could not sustain my pace. My 6th mile was about 2 1/2 mins slower than my first and I described my "heat stroke" as dying to a fellow runner.
I am pleased with my first 5k, and I told myself, before I kicked myself too hard that this was not a goal race and I beat my plan by 2 1/2 minutes.
Cool down was followed by a quick rush to get dry clothes on and get home into a hot shower.
There was snow on the ground and 34* at race time, but the forecast of more snow/rain during the race and a lower temp (28*) did not come true. There was also little to no wind.
I went out strong and did the first 5k in 34:51, my fastest 5k this year by 1:40! But I faded badly and ran the second half almost 4:30 slower. What happened?
1) I overheated badly! I was wearing my new coat and the lack of wind and 6* warmer caught me by surprise. I stripped off hat and gloves, and opened my zipper, but I could not cool down. I finished basically soaked from head to ankle, with wet coat, LS shirt, and tights.
2) I ran the last 3 miles alone. I had a 300yd lead on the next place runner, and 300yd deficit on the two runners in front of me.
3) I had two runners that were even at me through almost 4 miles, and then both of them left me in the dust; they accelerated about 20 seconds per mile, and I lost the same.
4) I ate great last night, but did not have enough this morning. I needed two more banannas.
I faced the mental battle and could not sustain my pace. My 6th mile was about 2 1/2 mins slower than my first and I described my "heat stroke" as dying to a fellow runner.
I am pleased with my first 5k, and I told myself, before I kicked myself too hard that this was not a goal race and I beat my plan by 2 1/2 minutes.
Cool down was followed by a quick rush to get dry clothes on and get home into a hot shower.
Thursday, November 01, 2012
November 1, 2012 Run
Plan: 5m LSD
Actual: 4.87m in 1:01:06
I started at the store, running with the Thursday night running club. Got out about 0.4 mile and the zipper on my coat broke. Left me with a wide open coat and a medium weight LS tech shirt. So I turned around and tried to run with one hand holding my coat closed. Got back to the store and went to look at the running jackets. I had my eye on a SportHill Symmetry II Jacket. Tried it on and I am wearing a Large. Quick drop of 2x to 3x a few months ago. I got the Red and Grey, went to my office to cut off the tags, and back out on the road to finish my run.
http://www.sporthill.com/products2011.php?ProductGroup=3110
When I got back to the store, I was about 1/2 hour late from when I told Paige I would be home. OCD me wanted to run around the building once to make it a full 5 miles. Rational me (the "effing wimp who quit early") decided I needed to get home and 0.13m wasn't going to kill me. . . . We will see how this turns out.
On plan for the week, another lap swim tomorrow.
Actual: 4.87m in 1:01:06
I started at the store, running with the Thursday night running club. Got out about 0.4 mile and the zipper on my coat broke. Left me with a wide open coat and a medium weight LS tech shirt. So I turned around and tried to run with one hand holding my coat closed. Got back to the store and went to look at the running jackets. I had my eye on a SportHill Symmetry II Jacket. Tried it on and I am wearing a Large. Quick drop of 2x to 3x a few months ago. I got the Red and Grey, went to my office to cut off the tags, and back out on the road to finish my run.
http://www.sporthill.com/products2011.php?ProductGroup=3110
When I got back to the store, I was about 1/2 hour late from when I told Paige I would be home. OCD me wanted to run around the building once to make it a full 5 miles. Rational me (the "effing wimp who quit early") decided I needed to get home and 0.13m wasn't going to kill me. . . . We will see how this turns out.
On plan for the week, another lap swim tomorrow.
October 2012 Recap
75.2 miles in 16:30:55 and 20 runs. Max was 6.2m, average was 3.77m and I burned 11,517 calories in my running shoes.
Rating 7 out of 10.
Set a PR in the 10K and ran two solid 5K’s during the month.
Added swimming and yoga as cross training, although I need to get more consistent on these two workouts.
Lost 8#. I bought a pair of jeans, two new pair of work pants, and a new suit this month. Suit coat is down from a 54” to 48”, and pants are down from 42” to 36”. I am wearing XL in coats and shirts, and my latest running tights are mens L. So I have been going through my closet and finding things I can now wear, as well as sending many old clothes to charity.
I have also been looking at my “average pace” for training runs, and they have improved by 30 seconds to a minute faster this month. I am looking forward to adding track and speed work and I hope that I can continue to drive down my times and improve my conditioning as I work towards my goal of a PR in a spring half Marathon. I have ran three races in the last ten days (10K and two 5K) and all three have been at an 11:46 pace. My goal involves losing at least another 40# and driving that pace below 10:00. 11:46 is a 30 second improvement over early September, so now it is a challenge to see what I can do.
I am still frustrated with the speed of my weight loss. I need to keep in perspective that this is over 1.5# a week and I am, overall, doing a good job of restricting my calories. I am burning a ton of calories with running and workouts, but I don’t seem to be losing weight as fast as pure math calculations would say. But the next two months are to stay healthy / injury free while I ramp up my workout levels to get ready for the spring racing plan. And, I am confident with the current pace and what I have felt in my body that this is sustainable long term to keep this weight off.
I am now over 242 miles for the year and have over 57 hours on the road. I have 103 miles in the plan for November and 129 miles in December, so I hope to end the year closed to 475 miles. That means new shoes by my birthday! :)
Rating 7 out of 10.
Set a PR in the 10K and ran two solid 5K’s during the month.
Added swimming and yoga as cross training, although I need to get more consistent on these two workouts.
Lost 8#. I bought a pair of jeans, two new pair of work pants, and a new suit this month. Suit coat is down from a 54” to 48”, and pants are down from 42” to 36”. I am wearing XL in coats and shirts, and my latest running tights are mens L. So I have been going through my closet and finding things I can now wear, as well as sending many old clothes to charity.
I have also been looking at my “average pace” for training runs, and they have improved by 30 seconds to a minute faster this month. I am looking forward to adding track and speed work and I hope that I can continue to drive down my times and improve my conditioning as I work towards my goal of a PR in a spring half Marathon. I have ran three races in the last ten days (10K and two 5K) and all three have been at an 11:46 pace. My goal involves losing at least another 40# and driving that pace below 10:00. 11:46 is a 30 second improvement over early September, so now it is a challenge to see what I can do.
I am still frustrated with the speed of my weight loss. I need to keep in perspective that this is over 1.5# a week and I am, overall, doing a good job of restricting my calories. I am burning a ton of calories with running and workouts, but I don’t seem to be losing weight as fast as pure math calculations would say. But the next two months are to stay healthy / injury free while I ramp up my workout levels to get ready for the spring racing plan. And, I am confident with the current pace and what I have felt in my body that this is sustainable long term to keep this weight off.
I am now over 242 miles for the year and have over 57 hours on the road. I have 103 miles in the plan for November and 129 miles in December, so I hope to end the year closed to 475 miles. That means new shoes by my birthday! :)
Full Moon 5K Full Report
The Full Moon 5K was advertised as a halloween fun run for 500 people. With over 800 registered, it became interesting. Lots of great people and lots of great costumes combined with crowded trails for a race that was going to be slow.
I normally use Galloway’s run/walk. Tonight, I tucked behind a couple and skipped my walk breaks. It was dark so I could not see my watch; I did not know what pace we were running, but it felt fast and comfortable. The route included a fair number of sidewalks and a running path, but that meant about 90% of the run was on concrete. There were a few short sections on grass, and there were sections early where we had to run on the grass due to the congestion on the sidewalk. There was even a bridge over Rose Creek along 25th street that was so narrow, everyone had to slow to a walk.
At the 1.6 mile point, the lady decided she needed to walk and the couple slowed down. I had trouble squeezing between them and another pair of walkers, but continued on. There were multiple points in the course where I had to slow and break stride to deal with getting around or through people. We were warned via email that the huge response meant the course would be crowded.
The course measured 3.18 mile on my GPS, putting my finish time of 37:37 about equal to my time on Saturday at the LAP Trick and Trot. I was pleased with my splits; I ran pretty consistent 12:02 for the first 16 minutes (although there was one bad 12:28 in there), then accelerated to about 11:42 for the next 16 minutes, had one minute of walk at 16:30, and then finished the last 5.5 minutes in 11:03 pace. I was frustrated at first with my finish time because I felt like I had run a lot faster.
Warm-up sucked badly. Legs were sore and tired and I did not feel like I was going to even be able to run a full 7 minute run segment that my plan called for. Then the sun went down, it got 5-6* colder, I took off one layer and my legs felt better. Which makes me wonder if “listen to your body” is only doomed to make me more confused.
Instead, I went out and ran 31 minutes, walked one, and then accelerated the last 5 ½ minutes to the finish. So I am not ready to threaten my 5k PR yet, but I have had a fall where the speed differences are basically due to weight loss and when I add speed work over the winter and spring, I will be interested in seeing what I can do.
I started 682 of 702 finishers, and finished 564th, passing about 118 during my run. I also started 49th out of 50th in my age group and passed 4 to finish in 45th. I was very harsh on myself when I rated it last night, but I think I will go back and change my ratings a bit.
The race was fun, it would be a great family event for future years if I can get Paige and/or Cooper to run with me.
I normally use Galloway’s run/walk. Tonight, I tucked behind a couple and skipped my walk breaks. It was dark so I could not see my watch; I did not know what pace we were running, but it felt fast and comfortable. The route included a fair number of sidewalks and a running path, but that meant about 90% of the run was on concrete. There were a few short sections on grass, and there were sections early where we had to run on the grass due to the congestion on the sidewalk. There was even a bridge over Rose Creek along 25th street that was so narrow, everyone had to slow to a walk.
At the 1.6 mile point, the lady decided she needed to walk and the couple slowed down. I had trouble squeezing between them and another pair of walkers, but continued on. There were multiple points in the course where I had to slow and break stride to deal with getting around or through people. We were warned via email that the huge response meant the course would be crowded.
The course measured 3.18 mile on my GPS, putting my finish time of 37:37 about equal to my time on Saturday at the LAP Trick and Trot. I was pleased with my splits; I ran pretty consistent 12:02 for the first 16 minutes (although there was one bad 12:28 in there), then accelerated to about 11:42 for the next 16 minutes, had one minute of walk at 16:30, and then finished the last 5.5 minutes in 11:03 pace. I was frustrated at first with my finish time because I felt like I had run a lot faster.
Warm-up sucked badly. Legs were sore and tired and I did not feel like I was going to even be able to run a full 7 minute run segment that my plan called for. Then the sun went down, it got 5-6* colder, I took off one layer and my legs felt better. Which makes me wonder if “listen to your body” is only doomed to make me more confused.
Instead, I went out and ran 31 minutes, walked one, and then accelerated the last 5 ½ minutes to the finish. So I am not ready to threaten my 5k PR yet, but I have had a fall where the speed differences are basically due to weight loss and when I add speed work over the winter and spring, I will be interested in seeing what I can do.
I started 682 of 702 finishers, and finished 564th, passing about 118 during my run. I also started 49th out of 50th in my age group and passed 4 to finish in 45th. I was very harsh on myself when I rated it last night, but I think I will go back and change my ratings a bit.
The race was fun, it would be a great family event for future years if I can get Paige and/or Cooper to run with me.
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