The Road to Ultra

Today’s Run: 3.0
Run Time: 28:03
Total Miles to Date: 582.1

Thoughts on the Run:

As I mentioned I’m on the road today so this entry will be brief. I woke up early yesterday to perform my run originally scheduled for today. Inched the pace up a bit - just 0.1 miles per hour - but that shaved a good half minute from my total time.

After the run I had an unpleasant surprise - a mild case of hematuria. Fortunately it cleared right away and hasn’t repeated but I will definitely see my physician about it. If the term is unfamiliar, you can search for it … apparently it is fairly common, which surprised me when I did research, but not something to ignore.

Otherwise I feel great, have been living healthy this week and training hard. Tomorrow is a light 3 mile run in the morning.

Until next time,

Originally posted: Hematuria

Today’s Run: 5.26
Run Time: 1:02:25 (11:51 minutes per mile)
Total Miles to Date: 579.1

Thoughts on the Run:

So today I woke up after a full night’s rest to a nice thunderstorm. My wife picked up some bagels and we enjoyed those together with coffee and some of the delicious oatmeal chocolate chip cookies that she and my daughter baked last night. We watched a movie together and then the skies cleared.

I decided that I would go ahead and get the run done with. I did miss my workout yesterday, and I have a full day trip scheduled for Tuesday to New Jersey. So how do I get my schedule green (that’s the color I use for completed/successful days)?

Simple … tomorrow I’ll combine weight training with the “cross training.” Monday, my “day off” I’ll do Tuesday’s run … I’ll take a day off on Tuesday (my day trip) and then I’m on schedule!

This run, of course, fell in the middle of the day. If you asked me, I would have told you it was 100 degrees but apparently it was only 87 … but a lot of humidity. The run started out fine but I really felt the heat. At least this was an opportunity to start getting used to training in the summer!

As I began to run, I thought of two things: faith and trust. First, I had faith in myself that I would push through and finish the run. However, I also smiled to myself as I was plodding up a hill and felt the hot, hot sun beating down on the back of my neck: I also had to place a lot of trust. In my sunscreen. It was the only thing between me and lots of red skin and blisters. Fortunately, I think it held up well.

I don’t know how much fluid I lost or gained, as I took a 16 oz bottle and drank that. I decided to let things go with the flow this week and not weigh in until tomorrow to see how well I am on the path to running the marathon 15 pounds lighter.

One person was asking me about the DietPower software I recommend … why am I not using it right now? Simple answer: because it is not the right tool for what I’m doing.

Let me explain: I’ve used it many times to successfully shed lots of pounds. It’s not for everyone, because it doesn’t address the mindset aspect nor will it prepare your meals for you. It simply adjusts to your metabolic rate so you always know exactly how many calories are needed to “get the job done” and then if you stick with clean, healthy calories and are faithful to the program, you will shed the pounds. This is what I used for several photo shoots to come in on photo day at the exact goal weight I intended (sometimes even under) months prior.

This time, however, I am expanding upon this and setting different rules. I think it’s important to get very precise with calories when losing weight. I always have people ask me, “Why can’t I lose this weight? I eat mostly clean.” But they can’t tell me how many calories they are consuming and aren’t consistent with portion sizes. “I don’t want to live that way” or “That’s too difficult” is what I get, followed by the complains about how “I’ll never lose the weight.” They want an extraordinary result but aren’t willing to take extraordinary measures.

However, once you’ve done this and sacrificed, you learn a lot about yourself. I think it is mandatory for some people to do this type of program to learn exactly what a certain amount of calories looks like and just how much exercise is needed to truly “offset” the higher calorie meals. It is a learning experience.

I’m at the point in my life, however, where I want to take it up a level. I think it is very difficult to set strict rules and abide by them to reach a goal … however, what’s even harder is to live life on the terms you deserve and desire WITHOUT setting strict rules. In other words, for some people, it’s even HARDER to live with MORE freedom than to have those rules because it’s so easy to create excuses and stray. So this time as I prepare, I’ve got some parameters I’ve set but no strict rules of calories or do this or don’t do that. I’m doing this 100% based on feeling great about myself and giving my body the exercise, rest, and nutrition it deserves. It is a fun journey and the first week as been amazing!

So I finished the run feeling like I melted but I’m here. That really wasn’t hot. You want hot? How about this 70 year-old who ran 135 miles in the desert in just over 55 hours?

Running can be dangerous, according to this article. It seems after every marathon someone wants to run an article talking about how runners should “exercise caution” (pardon the pun) and beware because you can drop dead. It is true, runners die. But statistically speaking, while dozens die in races or training, hundreds of thousands die doing other activities. So it’s sort of like seeing lightning strike a tree and saying, “Beware of this spot in the forest - it’s dangerous.” No, beware the lightning.

But what do these risks mean? If you’re into statistics, check out this page which breaks it down.

Anyway, that’s it for now … until next time,

Originally posted: Heated Faith and Boiling Trust

Today’s Run: 3.0m
Run Time: 28:36 (9:32 mile)
Total Miles to Date: 573.8

Thoughts on the Run:

I woke. I ran. Nuff said.

Sorry this isn’t longer … a busy day, but I got it done, had my fruit and healthy eats … all is good. Wrapping up the first week soon!

Originally Posted: I Woke, I Ran

Today’s Run: 3.0m
Run Time: 31:00
Total Miles to Date: 570.8

Thoughts on the Run:

Wow. What a run this morning.

This has probably been the busiest I’ve ever been. We are doing some major projects with a company in the Pacific Time Zone, so I’ve been having some late hours. In fact, I believe the past three days I’ve only slept about 6 hours. That’s not to brag … I certainly value rest, but sometimes in live you’ve got to step to the plate and "get it done" as well.

What’s important is that despite this schedule, it hasn’t turned into an excuse to impact my training nor my nutrition. Now, this isn’t a soapbox because you only have to read prior blog entries to see that I have been affected by this in the past. I’m human and I make those mistakes. But I went into this week knowing it wouldn’t be an issue. Why is that?

Because I got to "yes." As I mention in the opening chapter of Lose Fat, Not Faith, making the decision is perhaps the most powerful step you can take. It talks about this in the context of fat loss, but it really relates to anything. When I fell short 6 miles on my marathon, did it “break my spirit?” I don’t think so … spirit is not there to be broken. What happened was somewhere BEFORE that run, I had let my decision grow weak. The evidence is there … the issues didn’t start with that marathon or immediately after, but several weeks before.

See, my decision wasn’t deep and compelling enough so it didn’t drive me to do what was necessary. Now I’m not saying that even 20 miles isn’t a great effort and I am very thankful for what I accomplished and for not giving up … but in a sense, I did throw in the towel mentally a little sooner.

It was a great epiphany so this time around I decided I wasn’t going to let my ego be the stakeholder and try to “do it all myself.” So I sat down with my family and we all participated in setting goals and I asked them, along with God, to assist me. See, I said, “I will try my best but I acknowledge and receive the support of others.” And that support has been a powerful, driving force.

So I just ran 3 miles in the morning after just a few hours of sleep and it was great. I’m enjoying a bowl of fruit right now and ready to take on the remaining challenges of the day and to learn how I can grow as a result.

If you really get to “yes” deep within, then “no” simply doesn’t know where to find you!

Oh, and I really don’t see running 3 miles on little sleep as a “feat” but just a personal breakthrough. A feat would be what these people are doing in the desert right now as I type this. WOW! Inspirational, to say the least.

In the world of “another way to package an existing well-known method with a catchy new name” we have Synapse exercise which promises to be a “whole new way” to work muscles. I’m sure if you read the article you’ll find it’s a whole new way to give a name to an entire old and well-known method.

Some of these are quite creative. For example, instead of the advice that has been tossed around for thousands of years to simply eat a variety of whole foods, it’s now been marketed as the new, exciting method of energy density (read: eat the apple with the peel and leave the processed chips behind).

Now back to it, your friend in fitness,

Originally posted: Getting to “Yes”

Today’s Run: 3.0m
Run Time: 28:47 (9:36 minutes per mile)
Total Miles to Date: 567.8m

Thoughts on the Run:

This was a very busy day … I was up at 3:30am working on some projects, so when I had a brief lull at 5:30, I headed down to the basement and hit the treadmill. I decided that I would alternate treadmill work with running outside during my training … paced interval runs for the short runs then a longer run midweek and on the weekend. Starting out light but will work my way up.

My intervals were 6 segments going from 5mph to 6, 7, then 8, back down, etc, with a minute a 9mph at the end. It was fun!

Eats today were simple:

Banana and apple after the run (fruit requirement: check)
Oatmeal and two hard boiled eggs for a later breakfast
Lunch was a chicken sandwich
At home I snuck a taste of some delicious home-cooked brownie, but then dinner:
Tilapia, wild rice, and peas (veggies: check)

All in all a great day.

I am tired but happy that I put in the effort to finish the run. It was a nice, aggressive pace that I’ll gradually increase from week to week.

I was excited to see more information on the topic of natural ways to combat certain issues … in this case, the impact of a healthful diet on asthma in teens. Every day you can read more about how important healthy nutrition is … just read about antioxidants and arthritis, for example.

As a coffee lover, I was also happy to read that coffee has a tightening and antioxidant effect on the skin. Oh, wait, you mean I have to rub it on, instead of drink it? Nevermind.

Anyway, planning on another very early morning followed by a refreshing 3 mile run outside. Until then,

Originally posted: Tread Lightly

Okay, the schedule is set.

That’s right … the goal now has a deadline.

I have published my running calendar here:

Marathon 2007.

Of course you’ll be able to read the updates and see the statistics on this blog.

I am going with a “novice” approach to the marathon. While I have been running for quite some time now, I realize that I tend to do too much, too fast. This schedule allows me to ease up the mileage again and avoid the injury and pressure I felt last time trying to tackle an intermediate schedule.

I’ll update the schedule as I train.

For cross-training I’ll either swim or ride my bike and have no set amount of calories to burn or schedule. For weight training it is again more of “by instinct” and I’ll either jangle, do a yoga session, or hit the local clubhouse and actually lift.

I’m excited to have a schedule in place. The running hadn’t concerned me at all, however. What I was going to post was that “My greatest challenge will be nutrition.” Then I realized, how, if that’s what I expect, then that’s what I’ll get! So this time, forget it. Let it go. It won’t be a challenge. I will be 100% focused and choose not to let it be a challenge. I will break 200 pounds by the marathon (imagine how much easier it will be to run 26.2 with 15 pounds less weight per footfall!).

Here we go!

Originally posted: The Schedule is Set

So, the goals are in the cross-hair.

I posted my goal races to the Golden Summit Calendar. Right now it looks like a 5K in September, a half-marathon in October and then the big marathon in November. There they are … dreams with deadlines, becoming real. Time to manifest a win!

Another reason why I feel lousy when I am eating clean but fail to exercise consistently: Exercise Helps Blood Sugar Levels. They say diet is questionable, but I know a lot of people who will say otherwise through their own experience.

There is an interesting twist to rest during exercise … does resting between sets actually improve how much fat you burn? This article seems to imply it.

Oh, in the “funny comment of the month” club, someone posted to my Power of Losing Fat, Not Faith YouTube video and actually accused me of using steroids! They cited my “bloated muscles” (I’m looking forward to an explanation of what a bloated is) and bald head as evidence. I assured the poster that the baldness on my head is the side effect of taking a razor to it. What is the quote, sometimes a cigar is just a cigar?

There is an interesting article about managing cravings that indicates researchers will determine whether its possible to “change your cravings.” Seriously, do we need research to do this? If even one person can transform their lifestyle to enjoy healthy foods like salads and lean proteins, isn’t it then at least possible for others as well? Certainly we can tap into this … doesn’t it become part of the morphogenetic field?

Guess what happens Monday? A case of Badwater, that’s what. This is a truly inspirational race …

Speaking of which, time for me to start some marathon training.

Take care,

Originally posted: In the Crosshair

Just loaded this video, I hope you enjoy … it’s 40 minutes in length:

Today’s Run: 3.49m
Run Time: 41:06
Total Miles to Date: 560.0

Thoughts on the Run:

Yesterday was hot but overcast. I thought with the cloudy skies and light drizzle that the run would be cooler, but I was mistaken. I decided to take along my friend Lizzie (our "older puppy"). She was well-behaved and turned out to be a great companion on the run.

We didn’t go far. The heat was oppressive and in fact was just as stifling even without the sun shining. I brought along some water this time. I had lost 1 pound every 15 minutes on the prior run, so my prediction was to be 2 pounds lighter after this run (45 minutes = 3 pounds lost, I brought along 16 oz of fluid = 1 pound gained, for a net loss of 2 pounds). The estimations were close because I started the run at 216.5 and ended it at 215.

I probably could have gone farther but Lizzie doesn’t like to drink on the run and I didn’t want her dehydrated as well. I’ll try bringing along a bowl and some extra fluids next time I take her out, but this time we wound back to the house.

It is very exciting to see the reception my wife’s new column, Recipes for Healthy Living, is receiving. My daughter is excited to get her article out on the web as well. I feel this will be a dynamic and powerful new section.

That’s it for now … have some things to wrap up and then going to Jersey on business, will be back later in the week to post again.

Warmly,

Originally posted: Paws on the Run

Today’s Run: 4.97
Run Time: 1:02:27 (12:34 minutes per mile)
Total Miles to Date: 556.5

Thoughts on the Run:

Another run this week. I can’t say it was easy.

Last night we had a great celebration. We are building a new office downtown, but the old office is close to the main downtown area and has a deck on the roof. This provides excellent viewing of the local fireworks displays. The weather was just cool enough to make it pleasant as we watched the explosions come from all points of the compasses (we had a vantage point to see the displays for several suburbs of Atlanta). After this, we had our own little display and returned home.

Today I had a shorter day in the office. Most of the developers were working from home or taking the day off. I took care of a few items and then returned home early for a date with my daughter. She wanted to spend some time at the pool and then go to the coffee shop. I negotiated and asked if I could jog in between.

We had a fun time swimming for about an hour. I returned home and threw on my jogging clothes and stepped out.

I’ve got a new philosophy with these runs. For some reason the strict schedule seemed to be driving me nuts. I had it all mapped out but, contrary to my own advice in I Can, I Can’t, if I missed a workout I’d let it throw my entire week.

So, no mileage, no pace, nothing but stepping out and seeing how my body feels. It was tough just going 2 miles the other day as I have been doing “not much” for too long. Today, however, I stepped out and began jogging and felt like I could go a bit more. I ended up on a main strip near my house that usually provides me with a good “out-and-back” opportunity. Again, I was going by feel but decided I could do a loop.

I also did not bring fluids. I decided to experiment and find a baseline to see just how much fluid I really lose on a run. I’ve measured based on my drinks but haven’t really run longer distances without taking in any during the run. As explained in The Long Haul, you can compute your fluid needs by simply weighing yourself before and after a run (we have a Fluid Intake Calculatr).

Before the run? Let’s put it on the table. It was an embarrassing 218 pounds (100kg). I wish I could say it’s muscle but that would be a lie. I’ve been maintaining for years at 210 so the month of inactivity had a toll. While some of this is more likely water weight, the rest I take responsibility for … I have my work cut out for me!

So I was on the run. It was hot. I was sweating and I knew I was losing a lot of fluid because my fingers swelled up like sausages. This is also an indication that I’m missing electrolytes, we’ll work on those later. I really feel like in my prior runs I was making it too complicated worrying about the right drinks, etc. So this time I am keeping it simple: baseline, first, then I’ll address the fluid loss by bringing water, then after I see how that impacts me, I’ll address the electrolytes. I managed this run by having water afterwards and a salt pill.

The run was rough. Again, I decided to do it “in flow.” I did not look at my watch ONCE during the entire run. I chose a comfortable pace. When I got dizzy, I walked. When I recovered, I jogged. I wasn’t pushing the pace but I also knew in my heart I’d go the distance and finish.

I found some ridiculous self-talk as I listened to my thoughts. I had a problem before with running too fast so I’d coach myself mentally to run slower. Unfortunately, the phrase was something like this: “Slow down, we’re not trying to break any records.” Think about that … “It’s not like we’re trying to break a record” … what a negative thought to bounce around for hours at a time! So, I consciously flipped the thought around … “I’m breaking my personal records … I’m having fun, doing this outside of the box, and staying consistent.” Much better. No need to rush, but no need to limit myself, either.

The “I Can, I Can’t” is perhaps an illustration of how thoughts can impact action. I may lose some of you on this and if I do and you haven’t already listened to the Weight Loss Mindset series then I encourage you to do so now. Basically, there were two thoughts that governed my previous training season:

1. Pavement injures me
2. I must get all of my runs in or I’ll fail

The first is a thought process. Doesn’t pavement pound harder than trails? Sure. But research also suggests that this type of impact running can actually strengthen joints and build muscle. I wanted to run trails but I set myself up by repeating a thought in my mind. I believe this planted the seed for the excuse that manifested point #2.

Point #2 is more interesting because we know it’s not true. Plenty of people have run races without preparation. I decided 7 weeks before my first half marathon that I was going to run it, and I did fine. I trained during a period in my life when my confidence was high and I was in flow, and I chose not to consider injury as an option … and I trained injury free.

This time with a little more chaos in my life, I don’t manage the negative thoughts as well and so when I’d run pavement instead of hills I’d use that excuse in the back of my mind. So, when I started missing workouts, this created the perfect excuse to create an injury. First, I fell short in the marathon … that was heat exhaustion, I still ran 20 miles farther than some people ever will. But I let that plant itself in my mind and while I had the perfect opportunity to overcome it again with another marathon in May, I let that fear of failure manifest as an injury that kept me out.

So, this time, I’m approaching it all differently. I’m not being so hard on myself. I’m not stressing over fluids. Yes, I’ll bring them but I don’t have to be so religious about it. I’m not thinking, “Injury” when I know I can do this season injury free and break a lot of personal records.

So, I pushed myself through the heat and pain and finished almost 5 miles. I wasn’t trying to reach a “round number” so it happened that when I stopped a few blocks from my home, I finally looked at my watch and it was 4.97. It wasn’t a blazing pace but I finished it. When I weighed myself afterwards, I had lost 4 pounds - that’s 1 pound every 15 minutes! Seems I have quite high hydration needs … that’s two bottles for an hour run. Next time I’ll bring the water and try it without electrolytes first, then finally get back to my electrolyte drink mixes and see where that leaves me.

All in all it was a fun experience and I’m happy to be back in the game again. As you can see I’m like the cobbler with broken shoes … but now I’m creating the time and eliminating the excuses to fix them.

Take care,

Originally posted: Feel the Heat