training

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Today is the Boston Marathon 2013… My thoughts on my goal

Well I made 13.1 miles yesterday.  It wasn’t too bad either.  It rained the entire time, to the point my clothes and shoes were beyond soaking.  In a way it was nice as it was cool, but the wet clothes weighed me down a bit.  In the end, I ran at an 8:37 pace which was the same time as last week’s 12 miles but still 40 seconds slower than my half marathon.

I couldn’t stop thinking as I ran yesterday about the Boston Marathon which happens today.  It is neat to read people’s stories about going and running and how it feels for the first, fifth or fifteenth time.  For me, it would be a time full of excitement and emotions.  I have been thinking why I am working so hard to try to qualify for Boston.  At my age I would have to finish a qualifying marathon at 3:30 minimum.  When I run my long runs or workouts or just easy runs, I think about my goal.  It isn’t just that it is Boston, it is the fact that I would be able to go from not being able to run a quarter mile to running in the oldest marathon in America.  It is the journey.  It is, as much of my life has been, going from nowhere to somewhere.

I don’t have anything to prove.  I simply have set a goal and now am working meticulously to achieve that goal.  Each run I go on, each article I read, every trial, every error, every blog or Twitter post is me working to an end.  I want to be able to say that I went, by the grace of God, from obesity to qualifying to running the Boston Marathon.  If I can do that, anyone can.

Much of my life I have felt as if I am behind and trying to catch up.  I think that is a good thing.  I don’t want to live a normal life. I want to be an unexceptional person doing exceptional things.  I want to inspire others to do the same.  Wether at home, work, Church, or where ever I am, I want people to know that what brings out exceptionalism in them isn’t the talent that they were born with.  It is the talent that they developed with perseverance, determination and endurance.

Here is to the Boston Marathon!  Here is to the 27,000 runners.  Hopefully I’ll join you one year.  If I do, I’ll post about it on my blog the next day, you can be sure of that. 🙂

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Tempo hill run

Yesterday’s tempo run went well.  It was tough as usual.  I have written about my tempo runs here before, but it is not something to which I look forward.  After my 2 mile warmup I took a deep breath and went for it.

This time I decided to run a different route.  Partly because I wanted to run in a different area and partly because there were more hills on the new route.  I figured that running a 5K as fast as I could and having to deal with hills would be a good thing to do to prepare me for the 5K we are going to run in May.  So my times weren’t as good as last week, but as TJ said, they were more in line with what the running calculator says I should run.

Here are my tempo splits:

Mile 1 – 7:02
Mile 2 – 7:23
Mile 3 – 7:13

Also I was able to run another 2 miles after my tempo run and the first of those miles I ran at 8:31 which was good for me since I am usually wiped out by then.

I am looking forward to todays easy run.  I realize that running tempo and hill workouts during the week make the easy runs much more enjoyable.  It becomes less boring running 7 or 8 miles at an easy pace after running 3 out of 7 miles at a tempo pace.  In fact overall, for all 7 miles yesterday I averaged an 8:07 pace, which is really good for me especially considering my last mile was a recovery mile at 9:25.

Only 10 hours until my run today.  I can’t wait.

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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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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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Heart rates during my runs – interesting

I purchased a heart rate monitor during my 2 week break from running.  I just started using it last Sunday.  I mainly wanted it for my workouts, especially my tempo runs so I can see and not just feel how hard my cardiovascular system is working.

Sunday was my first 6 mile run since the half marathon.  My heart rate averaged between 150 – 156.  Not bad.  Monday was my day off.

Tuesday and Wednesday I felt good running and ran fairly fast for me (around 8:20 pace).  During those days my heart rate was down about 10 beats/minute at 140 – 145.  Okay, I wondered at this point, was Sunday “off” a bit with the monitor or was it my rest on Monday.  The other thing I did differently was eat a piece of plain bread right before I left for my run.  My dad used to do this and since I don’t eat many carbs, I thought it might help.

The plot thickens:

Yesterday I noticed a mile or two into my run that my heart rate was 160 – 170.  I wondered if my monitor was defective since I felt okay running.  Eventually I turned my phone off and just concentrated on my run.  It was one of those “hard” runs.  My legs started feeling like rubber and my pace got slower and slower as I went.  In fact, I would say it was the worse run since I started back.  As I looked at my heart rate, it stayed in the 160 and up range the rest of my run.

Now my thought was, maybe there was something going on in my body that was causing my heart rate to speed up during that run.  I did forget to eat the bread.  Also I lost a pound during the day and that included eating and drinking a gallon of water.  Maybe since I hadn’t had many carbs, my body had to work harder to get a similar result.

Was it the bread?  Was it just one of those hard runs?  Did my monitor give me insight into the fact that it was going to be a hard run?  Did I have a hard run because I saw that my heart rate was high and so psychologically it made the run harder?  Who knows.  I don’t.

So, I am going to keep wearing the monitor and see if I can glean anything from it to help my running.

If anything, it is interesting to watch.

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The Boston Marathon!

I think goals are important when trying to keep motivated to run each day.  Let’s face it, running could be boring if you have no motivation or goals.  Losing weight is a good goal.  Becoming healthier overall and doing what you can to live a long life for your spouse and kids are great goals.

Personally, I like to set goals for my races that seem “out there”.  By doing so, I have continually amazed myself after each race I’ve run.  For instance, my new goal for my next 5K in May is to run it under 20 minutes.  Is that possible?  I don’t know, but if I don’t try (and train) I’ll never find out.  Each 5K I’ve run in the past year, I have finished close to 2 minutes faster than the previous one.  My last I finished in 22:10.  So, why not have a goal to reach for and see what I can do.  It makes running more fun for me.

I decided on my biggest goal of my short career yesterday.  Boston.  Yup, I am no longer going to say that I hope to qualify for Boston in the Jacksonville Marathon in December.  My goal is to qualify for it.  Once TJ, RS and I qualify, we have to be “chosen” and then we will run it.

So, to make this a real goal and have a constant reminder, I am changing the tag line at the top of my blog from, “The journey is the destination” to “My Journey to Boston”.

I may not make it.  Who knows.  I may not get under 20 minutes in my next 5K.  But if I don’t try and if I don’t set a goal that seems beyond my reach, I’ll never fail because I’ll never try. I would rather try and fail then never try at all.

So here is to the Boston Marathon.  I hope to see you soon!

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3 days running and back on pace!

Getting my running legs under me again.  Yesterday was my third run since I took 2 weeks off and lost 20 lbs.  I felt really good running and felt my stride was longer and easier to maintain.  Ultimately I ran just over 9:00 pace on Monday and just over an 8:00 pace yesterday.  I did feel like I was pushing it a bit after the first mile, but I knew I was running well and wanted to see what I could do.

The good news is I am still not taking and anti inflammatory meds or fish oil.  I think that is my biggest success from my time off.  I used to be in a lot of pain with my hips and back that I had to be on meds everyday.  Now I really have almost no issues other than after my run yesterday my left hip hurt for a while, but the pain went away on its own.

I am trying to keep to my run plan.  Today and tomorrow I up my mileage to 4 miles each day and then Sunday I go up to 6.  I hope by next week to be in the 5 mile a day range again.  I just didn’t want to take things too fast.  Also, I didn’t have any muscles pulling as I ran yesterday so that was great.

Our next race is a 5k in May.  It was our first race we ever ran and it will be fun to compare our progress.  TJ has a training plan worked out for me when I get myself back to normal running.  My goal is to finish in the 20 minute range, which would be a miracle.  But in the past year I have seen a lot of miracles happen because of my running.  I wish more people could experience what I experience.

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Running makes life an adventure!

5 more days to go on my diet and run recovery.  I am using a physician’s weight loss diet and am now at 182 lbs which is the least I’ve weighed since college.  It is going to be great to run again knowing that I have about a bowling ball less weight to run with.

I am a bit worried about getting running after my diet.  Mainly I know I’ll have to go slow since I’ve had almost no fat or carbs for a while.  I tend to want to push the envelope a lot and I want to be sure I don’t do that.

TJ is working with me on a running plan for our next race.  It is going to be the “Spring Scramble” in the first week of April.  This was our first 5K we ran after we began to run in March of last year.

Wow, a whole year is almost up.  I began running on March 25, 2012.  Is amazes me how far TJ, RS and I have come in a year.  Looking back at our first 5K, I barely finished in 32 minutes.  My goal for this year is to finish in the 20 minute area.  I am sure with TJ’s help, I’ll get somewhere close.

Life is always an adventure if you make it one.  That is why “I love running”.  Running is all about getting out there and doing it.  It is up to me to run.  Sometimes things get in the way like injuries or other responsibilities, but for the most part If I run, I do better at running.  If I run, I feel better about myself.  If I run, I feel like I have accomplished something.

The more I run, the more I love running.

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Tomorrow – our first half marathon

Tomorrow morning at this time (as I write this post), we will be approximately 2-3 miles into our half marathon.  Wow, all this work will finally come to fruition for TJ, RS and myself.  It has been hard and fun and difficult at times.  I plan on taking it easy next week and then I am taking a week off from running starting next Friday.  It will be nice to recuperate and let my body heal.

I want TJ to know how much he has helped me getting to this point.  The workouts that he had me do have really been invaluable.  It has been fun when we run together and comparing notes at the end of the day.

I also am so impressed with RS.  He has had wisdom teeth out and about 4 running injuries in the past few months and he still keep plugging away.  It would have been easy for him to have given up, but he didn’t, he persevered.

I’m still not sure my lovely wife can come because of her back.  I hope she can, but understand if she cannot.

Anyone wanting to watch live at 7:00 central time tomorrow morning can here www.foxalabamalive.com

Thanks for all the support.

I love running.

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What warmup should be done for a half marathon?

It was a different type of workout yesterday preparing for our race on Sunday morning.  The training is called a Fartlek and for us, it began with a warmup, then 1:00 at half marathon pace and 1:00 at regular pace.  I did this 5 times and then headed home.  It was good and I ran the workout well, but I think I was a bit worn out from my excellent run the day before and I didn’t want to overdue it.

Now on to my question.  I don’t normally ask questions that I want answers to, but if anyone has a suggestion, I’d appreciate it.

We run our first half marathon on Sunday (our longest race to date is 5K) and I would like to know if anyone has warmup ideas before the race.  For our 5Ks we usually get there an hour early and run a couple of slow warmup miles (we like to run the end of the race back and forth so we know what we will face at the end of the race), then hit the Porta Potties and head to the starting line and do some stretching.

This seems to work really well for the 5K, but is it the same for a half marathon?

Does anyone have a warmup for a half marathon that works well?

Today is my last run before the race.  I’ll take tomorrow off to be fresh for Sunday morning.  2 days and counting.

I love running a lot.  Races make it even more fun.