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How to run and gain weight: reduce carbs?

Yesterday was my off day, so I went for a 2 mile walk (part way with HM before he had to go to work) and then TJ and I drove a new 8 mile course he mapped out in our neighborhood.  I really can’t imagine that it was only a year ago I was pushing it to run 2 miles every other day and now I am working toward 7-8 a day.  How things have changed in such a short time!

Now to the subject of this post: I have written in the past on this blog about my struggles with running and losing weight.  I have been really perplexed as to the reason I can run 35 miles a week and eat well and still not lose (or even gain) weight.  I found an article the other day that really seemed to nail my issue.  It is from Bodybuilding.com and deals with people who workout  and have an issue with weight (in this case body building, but I know it could apply to running also).

Here is a quote: “Our bodybuilder suffered metabolic damage: a drastic slowing of the metabolism that is caused by excessive caloric restriction, cardio, and stress on the body.”

Essentially, working out hard, eating low carbs and pushing your body can kill your metabolism.  What is confusing is that I can run 10 miles and my app says I burned 1,400 calories.  Wow, then I should be able to eat a bit more than normal.  NOT.  I gain weight.

Metabolism Massacre: 7 ways to avoid undermining your fat loss

Here are some highlights of the article:

It’s All about Survival 

Let’s clear one thing up right now. It is normal for the metabolism to slow down on any diet or calorie restriction. This is all due to metabolic adaptation.

As soon as our hypothetical competitor cut calories from 3,000 to 1,600, his metabolism began to downshift. Many people do not realize that the body uses calories simply through digesting and processing food. This is described as the thermic effect of food. The simple act of eating less causes lower energy output.

Once the body senses a loss of body fat, it will begin to lower thyroid levels and diminish nervous system output in an effort to stop the weight loss. Once further calorie cuts are made and cardio is increased, fat loss will resume again, and the body further lowers thyroid levels and nervous system output. It also lowers testosterone levels and raises cortisol levels, both of which eventually lead to muscle loss. Since muscle is a metabolically active tissue—it consumes calories simply to exist—the metabolism will drop even further.

So why does the body sabotage effort like this? It’s simple: survival. If our bodybuilder ate 3,000 calories per day, cut his calories to 2,500, and his body did not have these adaptive abilities, he would lose weight continually without stopping until he eventually died. Luckily, nobody starves to death on 2,500 calories per day—even though it may feel like it sometimes. These normal adaptations are necessary for survival.

The human body is an amazing adaptive machine that always strives for homeostasis. Whatever condition the body is put in, it will strive to survive within that new norm. For a successful prep, you need to understand how to work with your body as much as possible, and understand that your body will automatically take measures in response to calorie intake or expenditure.

5 Tips to Prevent a Slowdown

Luckily, there are several ways to prevent serious metabolic issues from occurring. The metabolism will slow a bit on any diet, but this does not and should not lead to extreme calorie deprivation and hours of cardio.

This isn’t healthy, and in the end it won’t get you lean enough. Here are the rules to follow for a better prep.

1 / Practice Patience

Fat loss should not be rushed. It takes time, and plenty of it. Aim to lose no more than two pounds of fat per week, and preferably closer to a rate of 1-1.5 pounds. This ensures that muscle loss is minimized. Muscle tissue consumes calories all the time. You don’t want to cannibalize this metabolically critical tissue.

2 / Keep The Carbohydrates

If you want to get lean, you sometimes have to drop carbs to low levels. This does not mean that you should eliminate them.

Carbs increase cellular hydration, and therefore cell volume. When muscle cells are hydrated and have greater volume, this signals the body that it is in a satiate state. The body, sensing it is fed, keeps the metabolic rate raised. Obviously if carbs are too high, fat loss cannot occur, but for continued fat loss, carbs should remain in the diet.

This next tip was very interesting to me:

3 / Utilize High-Carb Days

I believe carbohydrates are essential to keeping an elevated metabolism. Leptin is a primary reason for this. Leptin is a fat-burning hormone; its release is directly related to carbohydrate intake and body fat levels. Leptin serves many functions, including the control of energy expenditure.

As carbs get low and body fat levels dwindle, the body inevitably lowers leptin levels. You can combat this to an extent by adding in high-carb days. A high-carb day once every 4-8 days can boost leptin levels; leptin is highly responsive to glucose metabolism.

Add high-carb days to boost leptin, and it will lead to a more positive hormonal profile in general. High-carb days can lead to higher levels of the thyroid hormone t3, as well as help to keep testosterone levels elevated, both of which can further your fat-loss efforts.

4 / Don’t Cut Fat Too Low

Fatty acids must be available in the body to create cholesterol, which is eventually converted to testosterone. If fat intake is too low, there won’t be enough fatty acids available for optimal testosterone production.

This leads to lower testosterone levels, which lead to greater muscle loss during prep. The two combine to lower your metabolic rate.

5 / Reverse Diet

A reverse diet is where you add calories back into your diet slowly, much the same as when you cut them slowly in order to get lean. This will prevent copious amounts of adipose tissue from collecting within the first month or two after a show. Reverse dieting is essential to prevent the cycle of metabolic slowdown, or stop it if you are already in the situation.

I’m going to stop here.  The article mentions two more tips (even though it says there are only 5) but these were the most interesting to me.  I cut a lot out of the article to get across the main point, so go there and read if for yourself.  http://www.bodybuilding.com/fun/metabolism-massacre-7-ways-to-avoid-undermining-fat-loss.html

This article rang true to me and my experience, which is what this blog is about.  I began to run to lose weight.  I now run because I have an ultimate goal of the Boston Marathon.  Either way, I know I need to keep my weight and diet in balance and anything that explains this complex body to me is helpful.

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2014 Boston Marathon, I’d like a chance…

First, about my run yesterday.  There are always “firsts” in running.  Yesterday I had one of my own…  I stopped my run short.  Not because of injury, but because of lightening.  It was a good run and to be my long run, but 8 miles into it the thunder started.  I can live with thunder. I can live with rain. But when the lightening starts, I’m heading home.  I have a great app called weatherbug.  It has been out for a long time, but they just added a feature that tells you how close you are to lightening strikes.  I looked at my app after the storm started and it basically said, “Take cover ASAP”.  So I texted TJ and asked him to come get me since I was a bit far from home.  Needless to say, I only got in 8 miles, but since I was 2 miles over for the week, I did get to 40 miles which was my goal.

Now on to Boston.

I checked into registration and found out that it starts and ends in September.  So, if we wait until December to run our marathon, we wouldn’t have a chance to get into the Boston Marathon until 2015.  If I try and can’t qualify until 2015, that is fine, but I would like a chance for 2014.  So I did some research and found a marathon that is run the beginning of September and has one of the highest qualification percentages for Boston in the country.  It also has a net -240 elevation drop for the race.  Here is the link… http://www.marathonguide.com/races/racedetails.cfm?MIDD=3015120909

So, if we are ready, we could actually run a marathon in September that would qualify us for Boston in 2014.  We will see how it goes.  At least there is an option.

Another tidbit I found out is that to run the Boston Marathon at my age, I would have to run a qualifying marathon in 3:30.  I think that is possible.  Then I found out that in order to get the faster racers in the race, they start registration with people who finish at least 20 faster than the qualifying times.  Then they go to 10 minutes faster and then if there are any spots open, they let the rest fill up the open spots.  That is a lot to think about.  I wish they looked at people with the most weight loss and the most enthusiasm.  Maybe they will next year. 🙂

So I have a long way to go.  The most important thing is to not look past today.  I am going to train and run my plan and do my best.  If I make it to Boston or don’t make it, I know I have come a long way.

I can be content with that.

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Feeling my stride

I noticed something different during my runs this week.  Even yesterday on my 4 mile run (it was my short day before my long day) I noticed the same thing.  I seem to be “feeling” my stride.  I don’t know if that makes sense, but I have finally been noticing that my stride is consistant and feels right.  I have never noticed that before.  I guess that I have been working so hard on running faster, that I never just sank into my run.

I think putting my iSmoothRun app to only give me an update on my average pace each mile rather than per quarter mile gives me time not to think about my pace and to feel the way I am running.  I also think that my tempo runs help.  During these runs I have to push and run a lot faster than normal.  I notice my legs running hard and fast and keeping a steady stride.

It has been over a year since I began running and I’m just now noticing all this.  I find that strange.  I hope it is a good sign that I am becoming more consistent in my running form.

One more thing…  Last night I dreamt that I was running in a marathon.  As I was running I thought to myself, “I have only run 13 miles as a long run, how am I going to make 26”?  It was actually a fun dream.  I have never dreamed about running a race before.  It was a lot of fun and I ran without getting tired.  I hope that becomes a reality!!!

Happy Easter!

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Run then Starbucks

Yesterday was my 4th 7 mile run in a row.  I’m pretty excited about that since I have been wanting to get my mileage up and wasn’t sure how my body would respond.  But other than being a little sore, all is well.

Today is a short run so my body can rest some before the long run tomorrow.

Short post, but Starbucks awaits!

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Hill runs and races – workouts and payoffs

Hill run day yesterday… Need I say more.

Hill runs are good for you I hear.  TJ has really helped me in understanding the reason for the various workouts we do. Hill runs are just another part of the puzzle.  I’ve mentioned this hill we run before, but just to say it again, it is huge.  It goes straight up it seems for about a tenth of a mile and then levels out a bit and then is just semi steep for another tenth of a mile.  In fact the first part is so steep, I can’t run down it.  I’ve tried and it is more of a defensive run than a run.  Also, if I try to run down it, my knees are killing me afterwards.  So now I run up and walk (or walk in a falling forward motion) down.

All this for the workout.  I must admit that workouts really help break up the routine of running 6 days a week.  I start with a tempo run (I’m at 3 miles now) and then 2 days later do my hill run and then 3 days later do my long run.  Unfortunately I don’t recover very well from the hill run.  As of yet, though I’ve only done a few hill days, it takes until my day off (Monday) to get over the soreness.  I know that will go away, but wow I am sore afterwards!!!

The good news is that yesterday I was able to do 4 repeats up the hill.  That is the most so far and wasn’t too bad.  I didn’t sprint up the hill, but just tried to keep a steady pace.  I can tell that it really works out my lower body, which is good.

The 5K is just under 2 months away and I really want to do well.  I don’t know about other runners, but TJ and I really work at speed and distance.  I love 5Ks because they allow you to push hard for a short distance and really see how good of shape you are in.  I really enjoyed the half marathon because I had to pace myself and not push, but try to hit a sustainable pace for 13.1 miles.  That took much more strategy than the 5Ks I’ve run and in some ways made it more enjoyable.

Ultimately it is the races that make running fun.  They keep me pushing forward, up and down hills, fast and slow runs, over and over, week after week.  On race day, it all pays off.  I can’t wait for May 18th, our next 5K.  I only hope I can make my goal!!!  Only time (and workouts) will tell.

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Yesterday, a good, easy run

Yesterday I felt good.  It was a good day from the moment I woke up.  Why yesterday, I don’t know.  Maybe because I was thrilled with my tempo run the day before.  Maybe because my goal of a 20:00 5K in May now looks possible.  Maybe it was just a good day!

After work I went for my run.  It was to be an easy run day, so I wanted to keep my pace slow.  Usually I work at going as fast as I feel comfortable, but I now realize that in doing so, I was actually hurting my overall running ability.  My goal now is to take my easy days easy and my workout days hard.

I want to also concentrate on increasing my mileage.  I have been “stuck” between 35 – 45 miles a week for a long time.  Our marathon isn’t until December and I know I have  plenty of time, but I want to begin the task of upping my mileage now, so I can slowly get to where I need to be rather than only having 12 weeks to get there.

So how did my run yesterday go?  Good.  I ran 7 miles for the second day in a row.  I thought of going 8, but knowing that today is a hill run workout, I didn’t want to do too much.  But it was a good run.  I averaged an 8:30 pace and, except for a couple of twinges, felt great for most of my run.

This is my new goal.  To enjoy my easy runs more.  To feel like I am running at a good pace, but to also feel like I could go farther at the end of my run.

Today the hill stands in front of me.  Not looking forward to that.  But I have learned by my years of living on this planet that the best things come by enduring through the hard things.  Hill runs are tough.  Tempo runs are tough.  But a 20:00 5K… priceless!

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5K tempo run… The best one ever!

I’m very excited about my run yesterday.

It was my tempo run day and I was dreading it.  Running that hard for that long is difficult for me, but it always benefits my running.  After my tempo day, I run easier, faster and with less effort.  So I make myself do them and I never regret it.  I do dread it through.

Yesterday I ran 2 warmup miles in my Saucony Mirage 2 shoes (my favorite shoes) and then came home and changed into my Saucony A5 racing flats and went for the tempo run.  TJ started me doing this where he changes his shoes before beginning at tempo pace.  It not only gives a chance for a little rest, but it is amazing going from a regular running shoe to a light racing flat.  It feels like there is nothing on your feet.

My hope was to run 2 of my tempo miles under 7:00 pace and then the third as fast as I could, knowing that I would be tired.  I have never run 2 miles under 7:00 pace before, but I wanted to get use to the feeling of running that fast.  I wanted my brain to learn how fast that was and my legs to know how to keep at that pace.  So, I went for it.

I finished 2 miles feeling pretty good.  From my iSmoothRun app, I could tell that I should be averaging under 7:00 pace.  The third mile was an effort.  But the idea behind a tempo run is to hit the wall.  To know that feeling when your body says, “No more”.  Well after yesterday, I know that feeling.

So how did it go?  Here is the breakdown of my tempo miles:

Mile 1 – 6:50 pace
Mile 2 – 6:50 pace
Mile 3 – 7:02 pace

Wow, I set a person record.  My last 5K race I ran at a 7:09 pace and a total time of 22:10.  I was not in a good place when I finished as it took 10 minutes of medical attention to get me back to a normal breathing state.  I ran this 5K at a 6:54 pace and a total time of 21:29.  I couldn’t be happier.  It was hard, but I was able to get in 2 recovery miles afterwards.

TJ, RS and I are training for a 5K in May where my goal is to run it at 20:00 (6:26 pace).  It is a big goal, but this will be the first 5K I have ever actually trained for.  I’ve also learned that I need to run my easy runs at a slower pace.  I’ve read that those who run too fast all the time end up running slower and getting hurt more than those who run 80% easy and 20% fast.

Today is an easy day, and I need it.  I am a bit sore this morning, but not too bad. It was worth it!

With all the dreading of my tempo day, it was the best day ever.

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Running has made me love the outdoors!

Yesterday was my off day from running to let my body recuperate, and my body needed that day.  Our workouts last week were the first I had done in a month or so and though it had positive effects on my running, my muscles didn’t like it much.

So yesterday I got home from work and went for a two mile walk.  It is funny how after running each day for a year now, I enjoy the outdoors for the first time since my childhood.  I had gotten into the routine of essentially being outside for a little as possible.  I’d go from my house to my car and from my car to my work and then eight hours later reverse that processes.  I hated to be outside.

Now, I am outside about an hour a day and I love it.  I think that because I decided to run in any weather (except for lightening), I have begun to enjoy all weather.  In the summer I really appreciate rain and wind, since it is so hot.  In the winter I appreciate the cold and the feeling after a mile or so of my body heating up under my running clothes like a furnace.  I really have learned to appreciate the days with moderate temperatures and no clouds in the sky.

I tend to learn from experience rather than from what people tell me.  Experience has taught me that being outside helps my mood.  Running does a lot of help for my mood also, don’t get me wrong.  But there is something about the outdoors, especially in the sun, that makes me feel better and seems to keep me healthier and happier.

Of course you don’t have to run to get outside and experience this feeling of, ahhhh.  But for me, running outside in all types of weather has made me a better person at home, at work and in general.

Okay, these are just my experience as I mentioned before.  But I have been challenging those I know who suffer from depression and health problems to just get out of the house.  One day, if it hasn’t been done already, researchers will prove that being outside and hour a day will make you healthier, happier and live longer.

Experience is a great teacher.

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My one year anniversary of running

Today is my one year anniversary of running.

Wow, what a year. I started running last March 25.  I weighed 220 lbs on that day after completing the first leg of my diet.  I ran 1.5 miles in a 12:44 pace.  The  next day I did run 2 miles at about the same pace.  So in one year, I went from running 2 miles every other day to running 35-45 miles a week, 6 days a week.  It really amazes me as I look back on how far I have come.  I am thankful and I hope I can continue this journey for a long time.

So yesterday was my long run day and it went fairly well.  I ran 10 miles in just under a 9 minute pace.  I must say I was spent by the end of the run.  I was still sore from the workouts I did last week, but I was able to complete my goal.  I read an article yesterday saying that most runners run too fast for their easy workouts.  It said that the research shows that running 80% of runs at an easy pace and 20% at a tempo or fast pace is the best way to build up endurance and speed.  By running most runs at a fast pace, people are not only open to getting injured more often, but also do not perform as well in races.  So I took the advice, turned off the audio on my app, and just ran what felt good.  It was a better long run than last weekend at least.  One thing that helped was I decided to run early Saturday morning rather than in the afternoon and to run low miles on Saturday.  That way I was more rested and ready to run the miles I wanted to run.

Today is my day off.  I may walk this afternoon since I really enjoy the outdoors now.  I thought about running 1.5 miles and see how I do compared to a year ago, but I really need the day off for my body to rest.

Keep running!

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A new blog name to reflect my story and a thank you!

You may have noticed that I now have a domain name, 278toBoston.com. Of course you can still get to me via runat49.wordpress.com.

Those who follow this blog know that less than two years ago I weighed 278 lbs. I was pre diabetic and on a CPAP. My breathing was so bad while I slept that my oxygen level got down to 60% and I had over 100 times an hour that I would stop breathing for at least 10 seconds. Let’s just say, my life wasn’t going is a good direction health wise. According to my mom, my grandfather died in his mid 50’s from a heart attack and was my same stature and weight.

One day back then I decided to try running which I had tried in the past but always stopped after a month or two. I ran a quarter mile and had to turn around and limp home.

It was truly the grace of God that brought me from there to here. I met the right doctor, I went on the right diet, I started running at the right time, I never had an injury that took more than a day or so to get over. Everything fell into place. Why now? I don’t know. I think it was so that I could appreciate where I came from, the journey to where I am and also look forward to where I am going.

I want to help inspire people with the fact that if I can do this, so can they. I haven’t excelled at much in life. I am average, ordinary and very fortunate to have found the perfect wife for me and to have raised great kids. Their support and, as I said earlier, the grace of God, brought me here.

Where is here? 95 lbs lighter and I run 35 – 45 miles a week. My ultimate goal is to qualify this fall for the Boston Marathon and to one day run the Boston Marathon. All this within just a few years.

I have changed my blog name to “278 to Boston” because that is my journey, vision and goal summed up in 3 words (I guess I should say 3 numbers and two words :)). I want everyone who comes to this blog to know that it is possible in just a few years to go from being obese to running marathons. They can look in the mirror and be thankful. They can get beyond high blood pressure, pre diabetes and high cholesterol and can succeed in becoming a healthy person once again.

If I can do it, anyone can do it!

Thank you to everyone who reads this blog and gives me encouragement. I have only been blogging for a few months, but it has added a whole new level of support to my life.

Finally, I am an IT guy who doesn’t do much social media. I have my reasons. However yesterday I did sign up for a twitter account where I will post articles that I find helpful, inspiring quotes and my daily run log. I hope to link it to my blog when I get a chance, but you can find it at @278toBoston. Catch, huh!

I hope I have encouraged some who read this as I have been encouraged by the blogs I follow and read.

Thank you!

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The perfect end to a long day – Run, eat pizza (surprise ending)

Yesterday was a long, but productive day.  After a 10 hour work day, I headed home planning on my 6 mile run and then PIZZA.  Okay, I have a problem with eating too much pizza, but I wanted to find a way to eat it and not gorge myself.

First the run!  TJ and I ran together again.  I enjoyed the time running and talking.  The run began rather slow as I was very sore from my hill run the day before.  I still am not taking any Ibuprofen for soreness since it is just muscle soreness and not pain in my hip or back.  So, we began our run and shortly into it I decided to cut it back to 5 miles.  It was getting late and, need I say again, pizza was needing to be bought.

About half way through the run, TJ mentioned he read that it is good to run the last part of an easy run day fast.  This has two benefits.  You get the mileage of an easy run and you get the workout of a tempo run.  Also, as I mentioned in an earlier post, new research has shown that running hard, even in short intervals, burn more fat in one hour than 7 hours of regular running.  I had that thought in mind as we began our last mile.  So I picked up the pace (my tempo pace is TJ’s easy run pace).

As we began the final leg of our run home, it began to sprinkle.  Since I run with my phone to track my pace, I thought I should run even faster to beat the rain (rain and iPhones don’t mix well).  As we were a quarter mile from home, TJ asked if I wanted to sprint the last part of our run.  My reply was, “Arn’t we already sprinting?”  He smiled.  So, we got to the last turn before our home and we sprinted.  I don’t know where I found the energy, but I think I ran faster than I ever have.  I had nothing left by the time we hit our street, but I still had to go a little farther to make the 5 miles.

We started the run at an 8:26 pace and ended the last mile at a 7:15 pace.  It was exhausting for me at the end, but very rewarding.

To finish this up quickly, I got home, took a shower and we to Dominos and got our pizza.  This time I listed to my brother Jeff and ordered a cheese pizza for me and stayed away from my favorite (fattening) white sauce pizza. Plus I stopped at 3 pieces rather than my normal 5 or 6.  Now to the amazing part of this story.  Saturday mornings after pizza night I always weigh a pound or two more than Friday.  BUT, this morning I weight a half pound less!!!  In fact I was one tenth of a pound below 180.  Wow, eating pizza and loosing weight.  Who would have thought that was possible!

Life is good.  I am thankful.  Keep running, it really pays off in many ways!!!