It’s all for charity…

Last week someone (Matthew Thomas) over at Team DAWS, the charity dedicated to ridding the planet of the horrible genetic disease known as Spinal Muscular Atrophy or SMA for short, came up with the crazy idea of challenging myself and a friend of mine (Mitch Brannen) to a little fundraiser for DAWS to raise some cash for a good cause.

The Challenge:

This is a very simple event.

Assuming a certain threshold of fundraising is met Mitch and I will dress up and run as Anna and Elsa (From Frozen…but you knew that) during the Walt Disney World Marathon weekend if people donated money.

After the fundraising goals are met, we will be dressed in full costumes that are being designed including a matching tutu or skirt. But who could forget complimenting makeup and a full wig to ensure authenticity…jeesh.

Donate money today and see us run around Walt Disney World in full regalia.  You never know what surprises may be in store.

What are the minimum donations for the two of us to run?

  • At the $500 total donation level, we will run the 5K in full costume.
  • At the $700 total donation level, we will run the 10K in full costume.
  • At the $1000 total donation level, we will run the Half Marathon in full costume.

When does the race take place?

  • Walt Disney World Marathon weekend is January 8-11, 2015

How do you know we ran in costume?”

  • Pictures will be taken along the way and posts on all of our social media including a Go-Pro video of the race!

Do you get a tax receipt?

  • Yes, 100% of your donation will be tax deductible and a receipt will come from DAWS.  

Upping the Ante: …but wait, there’s more…

If we raise $2000 in total donations, I have reluctantly agreed to shave my legs for the event…how do I get myself into these things? I keep remembering it’s all for a good cause.

Wait, it gets better!  Again at the same $2000 total donation level, Mitch will shave his head! No joke, we have video of him saying he would and you can see it here on my Facebook page!

Something for YOU the donor!

For every $25 you donate, you will be entered into a drawing for a free pair of new running shoes.  Donations must be made by November 30, 2014.  The drawing will be held on December 1, 2014.  Emails will be sent out to receive information on Brand, Style, Size, and Shipping Address.  Brooks, Asics, Nike, Saucony, and New Balance are all available.

I didn’t realize training for Dopey would make me so…well, you know.  Uh, happy to help out a good cause!

Happy Training!

Brian

Don’t Stay Thirsty My friends!

Remember to stay hydrated out there when the humidity and temperature are high! I wore two hydration belts today on my long run so I could bring an extra 12 ounces with me. Drink at regular intervals (mile markers are easy) so you keep your hydration in check. It’s a good idea to weigh yourself before and after runs so you know how much water weight you’ve lost. You will weigh less after a run. Don’t let this fool you into thinking this is all an actual loss of body fat / weight…you need to replenish those fluids lost on the run.

Hot Day
The dog days of summer have arrived and they are barking mad!!

During my long run today my weight dropped 3.4 pounds on the run. That was with drinking at regular intervals and downing 28 ounces of water total across 10.23 miles. I felt good afterwards and when I got home I had my protein recovery shake and continued to sip water as I recovered.

I also slowed my pace on this run as I knew I shouldn’t try to maintain my usual pace and wouldn’t be able to regardless with today’s conditions of high heat and humidity.  So today I went out, got the mileage and enjoyed the run.

Happy Training!

Brian

I’m a Streaker!

Recently, I decided to start a run streak. If you’ve not heard of this phenomena then let me fill you in on the challenge.  A run streak is when you run every day rain or shine…or snow or ice…or hurricane for that matter as long as you do at a minimum a continuous 1 mile run. I was contemplating as to when I should publish a blog about my run streak because let’s face it, proclaiming from the mountain tops that you have a run streak of 3, 5, or even 14 days long is not really all that impressive. Therefore, from the mountain top of my recliner where I presently perch I am happy to proclaim that I have so far accomplished a run streak of 78 days! I have ran every day since May 29th for at least 1 mile, but usually more. Today was my 78th

My most active run week so far has been the week of June 16th covering 61 miles. June as a whole was fairly productive as I ran 170 miles and then followed up with a 130 miles in July. August is promising to be a heavy mileage month as it is just August 15th and I have already covered 90 miles!

I have no delusions of grandeur as I am fully aware that many runners put in a LOT more miles than this on a weekly basis, but I must say I have enjoyed running more and I have also gained a considerable amount of speed from all the extra miles. To put it the way the old cereal commercial did, “Mikey likes it!” My body is responding well and adapting to the increased mileage. Considering I am also following the Insanity DVD series while I do this run streak I can say that my body has never felt stronger or more fit!

Why do a run streak on top of Insanity training?  Well, as you know I am training for the Dopey Challenge this coming January. What better way to prepare myself for the challenge of running 48.6 miles across four days than to run every day up until, throughout and after the runDisney’s Marathon Weekend!

I’ve ran Goofy twice (once unofficial) and both times I felt okay afterwards with minimal recovery, but this year I want to run through the parks with ease and be able to have a good time after the marathon without a noticeable limp!

Why else?  I’ve been playing with low mileage training plans for a few years and they have served me well to build a base, however, I have noticed that I’ve stopped improving on speed and endurance. I am interested in running a single day ultra and have tried to make the jump to a longer distance race, but have found that it’s difficult to run a low mileage program and continue training by piling all my miles into my weekly long run. Plus, thru continued reading of research I have found that the usual weekly long run that many plans prescribe may not be the best way to go about training for any distance. So, thru this run streak I’ve decided to run more often and up my midweek mileage runs. The run streak just fits…and it’s a lot of fun too!

Anyway, I hope you have the opportunity to see me streaking thru your neighborhood or on a nearby race course!

Happy Streaking!

Brian

Running in your Dreams

Do you ever dream that you’re running? Not like, “AAAHHHH!!!! THE BEAR IS GOING TO EAT ME!!” …running, but dreaming that you are on a great run. Not just a great run, but the best run of your life! On this run your lungs are feeling great with nary a burn. Your legs feel like you could run until dawn. Your energy level is so high that your only thought is to see what’s over that next rise. It is without a doubt THE best run that you’ve ever ran. It. Is. Perfect.

Screenshot 2014-06-08 10.56.03

Goodbye dream, goodbye sleep, goodbye nice warm bed as it is time to hit the floor! EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, STUPID ALARM CLOCK!! (snooze)….. 7 minutes of wonderful snooze…who decided that a snooze is 7 minutes long anyway…I mean 7 minutes? seriously?…..doesn’t matter….ahhhh, it cannot get better…this bed is the best bed since beds were invented as it is mine and it is warm and it is comfy and this would be a horrible run on sentence if i were not  sleeping right this very…EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH, EH…STUPID ALARM CLOCK! Who the hades has me running at 5am!?!?!?!?…stupid bad man! Ok ok ok ok…i’m awake…why did I stay up for the Project Runway Marathon on Lifetime…??

Sleep is important. Sleep to the average non-athlete is important. Sleep to someone who lives an active lifestyle or who is training for an event like a marathon, Ironman or other feat of endurance is even more important.  Here’s why:

1. Sleep curbs inflammation. Research indicates that people who get six or fewer hours of sleep each night have higher blood levels of inflammatory proteins than those who get more.  Your body needs time to reduce inflammation from your daily activities as well as from the bouts of exercise you put it through.

2. Sleep improves performance. A Stanford University study found that college football players who tried to sleep at least 10 hours a night for seven to eight weeks improved their average sprint time and had less daytime fatigue and more endurance.  The results of this study further support previous research seen in tennis players and swimmers.

3. Sleep assists in weight loss / maintenance. Researchers at the University of Chicago found that dieters who were well rested lost more fat (56% of their weight loss—than those who were sleep deprived, who lost more muscle mass.)  Dieters in the study also felt more hungry when they got less sleep. Sleep and metabolism are controlled by the same sectors of the brain. When you are sleepy, certain hormones go up in your blood, and those same hormones drive appetite the study reports.

4. Sleep helps with water reabsorption. During sleep, the kidney balances water, sodium and other electrolytes. Without enough water the kidneys can’t balance electrolytes properly. So make sure you’re well hydrated so this very important can happen during sleep!

5. Sleep is when you build / rebuild the brick house. Please excuse our mess while we make improvements for your future enjoyment. You go out for a long run, you take an hour and destroy it in the weight room, you tear it up on hill repeats, you run a PR. All of these tear you down and you need time to make repairs. Sleep is when you do this.

6. Sleep keeps you sane. In fact it is crucial to sanity. It seems that while you are busy doing your day job, your brain actually works nights and has quite a bit to get done while you are unconscious. Yes, running keeps us sane too, but sleep, it turns out is more important still!

So, it’s obvious that sleep is important, but how much do you need?

According to the National Sleep Foundation, most people need about seven to nine hours of sleep a night. Okay, 7-9 hours of sleep. Are you getting enough? This is if you are NOT an athlete.

If you ARE an athlete in training, that may not be enough. Now, just because you don’t consider yourself an athlete doesn’t mean you are not. If you are training to do a marathon, 5K, half marathon, Ironman, 10K, triathlon, duathlon or just go to the gym several days a week to stay fit, maintain or lose weight or play racquet ball with your best friend then guess what?  …you’re an athlete.

“Just as athletes need more calories than most people when they’re in training, they need more sleep, too,” says Dr. David Geier, MD, director of Sports Medicine at the Medical University of South Carolina. All the stress and grueling practices require more time to recover. Jim Thornton, president of the National Athletic Trainers’ Association, recommends that an athlete in training should sleep about an hour extra per night.

That’s eight to ten hours of sleep each night especially for those big training sessions like weekly long runs.

I know it’s difficult. Kids, work, homework, PTA, volunteering, family time, church, date night, chores, house work, social life, gardening, band practice, t-ball, alone time, vacation, bake sale AND you are also training to run the Dopey Challenge.

So, maybe don’t go for the 100% win of 10 hours of sleep each night. Maybe instead, track your sleep for the next 14 days and see where you are in regards to the amount of sleep you get. Next, if you’re under the minimum then try to get an extra 30 minutes each night of the week and maybe an extra hour the nights before and after your long run. It may not be what the doctor ordered, but it’s a step in the right direction!

Now excuse me please, I need to get to sleep!

Happy training and sweet dreams!

Brian

Numbers STILL Don’t Lie

Back in December 2010 I wrote a blog titled “Numbers Don’t Lie.” At the time I tracked my nutritional intake and training output on an excel spreadsheet. I was a year into training for my first marathon that would take place just three weeks later at Walt Disney World. Now days there are a plethora of different websites and technology to help people keep track of their caloric intake as well as their physical activities.

Today, I’ve left Microsoft Excel spreadsheets behind in lieu of my Fitbit. I own a Fitbit One and enjoy logging all of my calories and physical activities throughout the day. I can keep an eye on my calories in versus calories out throughout the day and at any given time have a snapshot of where I am in my daily fitness journey. It’s a very helpful tool and it keeps me honest. Why? Because numbers don’t lie. If I choose to not log a snack I am just cheating myself and skewing my numbers. If I want to know why I’m gaining, maintaining or losing weight then it’s easy just to look at the numbers and know whether or not I need to make an adjustment or stay the course.

Looking at the numbers takes a lot of the variance out of the thought process. I have had people swear to me that they barely eat anything and cannot lose weight. It’s becoming more common knowledge that if you use more calories than you eat then you will lose weight.  What many people fail to consider is the damage of one or two meals each week. In the past I have enjoyed a “cheat meal” as a reward. What I didn’t realize is that I could offset all of my efforts with that one meal if I weren’t careful. Having a cheat meal is okay, but I still needed to pay attention to serving size. If my cheat meal accounts for 2-3 thousand calories or more then I very well could have worked out the entire week just to have that one meal and NOT lose any weight. Of course this is assuming weight loss is the goal.  This includes even running a marathon.

Imagine going to a cookout and indulging after a hard fought 26.2 mile run (marathon distance).  You have some major hunger so you have a burger with chips, potato salad, a coke and maybe even throw back a couple beers. Later on you decide a hotdog looks good…after all you EARNED it across those 26.2 miles, right? You also have dessert and maybe another beer if you are so inclined.  A couple cookies make their way to your plate as you hash the day’s running event with your friends and family reciting paces per mile and the number of gels you took in along the way. Before you know it the afternoon is gone and you stick around for Round 2 of eats and treats! After all is said and done you begin to add up the caloric intake and come to realize that while you may have burned ~4,000 calories during the marathon that you ingested in excess of 4,000 calories for the day.

Screenshot 2014-06-01 10.46.02
Even after a marathon effort you can still take in more calories than you burned for the day!

Now, you know me and if you’ve read my other blog posts I adamantly defend the right to enjoy a good cookout!  Plan it into your training schedule, please! However, we still need to take into consideration portion size. Have a beer…heck have two or three! Have a burger! Have a slice of pie! But, keep track along the way as you don’t want to negate all of your efforts. I want you to understand that while running is a great calorie burning exercise running is NOT an open ticket to eat anything you want as much as you want.

Also, don’t go in the entire opposite direction. After a marathon (or any a long run) you need to take in calories for recovery and taking in extra protein afterwards is a good practice in my experience. Again, focus on proper portion size…not too much and not too little.

One more thing, I know I used the marathon distance as an example and I know that many would say that the marathon isn’t about weight loss.  I agree, I was just using the ultimate distance many runners aspire to as the extreme example to prove my point.  Even running 26.2 miles you still can’t outrun your fork. Even going the marathon distance doesn’t mean you can or should eat everything in sight afterwards. As they say, “Everything in moderation…including moderation.”

Happy Training

Brian

An Apology to My Knees….from a Runner

I realized the other day that I have yet to sufficiently apologize to my knees. No, that’s not autocorrect from “niece”…she’s good. I’m talking about the two joints that every runner loves there in the middle of our legs.

If you follow my story then you know that in late 2009 I took up the activity of running. It’ll be my 5-year running anniversary this December. I’ve put thousands of miles on my knees while running. I’ve ran 44 races to date and I’m adding two more this month alone! It is time. It is time I apologized. My knees deserve an apology at this point. They’ve been waiting a long time. So here it is. The moment my knees have been waiting for since longer than I care to admit.

Dear Knees,

I am sorry I waited until I was 33 years old to start running. It wasn’t fair to you, both of you, to keep you weak for that long while also forcing you to carry my fat ass around all day. I know I could have made you stronger a lot sooner by taking up running sooner, but I was scared. I know, that’s no excuse. What the hell did I have to be scared of anyway? I was also ignorant. I’ll admit it you don’t have to agree so quickly…jerks. Ok, sorry, this IS an apology after all. I was ignorant and wanted to blame anything for my aches and pains, your aches and pains rather than my inability to get off the couch. I just “didn’t have the time,” remember?

I understand now that running has been the best gift I could have given you to make you stronger, ache less, and feel better all day especially on those days when we are on our feet all day. Oh, by the way, send my best to our feet…you live closer after all.

To wrap this up tell your ligaments, tendons and surrounding muscular structure not to worry. I will continue running well into my 70s and 80s.  I may slow down, but I will not allow sitting around to weaken you to the point where I blame daily activities for a weakened state and the aches and pains of being lazy like I did for too long.

One last thing, shorts weather is coming so look alive down there!

Your friend,
Brian

Triathlon Training

Today is Day 3 of a 20 week full Ironman triathlon training program that I am doing to prepare myself for the 70.3 REV3 triathlon in which I will participate on September 7th. Why a full training program for a half event? Well, as you know I am not the best swimmer and am still meeting with a coach who I have dubbed “The Minnow” on a weekly basis.  I may even extend the coaching sessions another 10 weeks just so I have someone pushing me through the summer.

I am doing the 20 week program so I will be more than prepared (doubly prepared actually) to jump into lake Erie in September and swim for 1.2 miles.  Because if you are running and you get tired then you walk, if you are riding and you get tired then you coast, but if you are swimming in the middle of lake Erie and get tired then you drown…I don’t want to drown!

So far I love the Ironman training.  Monday was a rest day followed by a bike and swim Tuesday morning.  This morning I was technically supposed to do a swim followed by a 40 minute easy ride, but the pool heater at LA Fitness is broken so I’ll just sub in my swim coach session tonight in lieu of a morning swim in the ice water. Friday is an interval run day (albeit an easier one as I have a half marathon this weekend too).  The weekends will see endurance rides and endurance runs with some other type of  exercise following to work on transitions.  This Sunday is supposed to be a 6 mile run followed by a 1000 yard swim.  Sunday is the day after my half marathon so it’ll be a recovery run for me….and then a 1000 yard “recovery” swim.

Sprints…in the Pool

As I wrote on my Facebook Page I love running intervals on the track or the treadmill.  400s, 800s, 1Ks, 1200, mile repeats, even 3200s all are a great interval challenge! I’m not super fast, but I can hit the 7-min mile pace for 400s and 800s. I really enjoy interval workouts as you get in, get the mileage done fast and get back out again with time to spare for corn flakes!

On Thursday “The Minnow” decided I needed to do sprints (intervals) in the pool.  She asked if I wanted to do 25 yards or 50 yards for distance.  I chose 50 yards as I wanted to push it. Yep, I am an idiot! Halfway back on the 2nd 50 yard sprint I had no kick left. I was going as fast as I could and just wore myself out in two sprints. I told The Minnow that I needed to switch to 25s. She agreed and told me that I only get 30 seconds rest instead of 45 seconds…great.

I went for 25 yards, rested, went back another 25 yards rested…then The Minnow said that since I was changing my mind that she’d change her mind too.  I was doing two 50s followed by four 25s then two 50s followed by four more 25s…again…great.

By the end of it I had nothing left. I was spent. I had zero kick. I was breathing (barely) like the first time I had tried to run a mile back in 1994. I could feel every inch of every muscle fiber in my triceps muscles. My legs were two noodles in the pool.

BUT WAIT! There’s more!  We have 10 minutes left?!?!?

Says The Minnow, “Go get this 10 pound brick off the bottom of the deep end. Oh, and since we are at the wrong end of the pool you can do one more 25 yard sprint to the other end of the pool!”

The Stupid Brick
The Stupid Brick

I swear if I survive this then I am buying her a 10 pound brick for graduation so she’ll have an extra and I can quit diving to the bottom of the pool to get one. I’m not joking…they cost $35.

After a couple tries I finally got the stupid brick and lesson #3 ended. I really hate that stupid brick.

Happy Training!

Brian

 

Diet Bet

Have you heard of Diet Bet or Diet Better rather? It is a part of the newest (or new to me) online phenomena called, Social Dieting. My sister-in-law turned me onto it about 10 weeks ago. I played a “round” that lasted 4-weeks and the bet was $25. Anyone making their goal won some cash by splitting the pot.  I took home a whopping $43 and change which I could either receive in a Paypal payout or put back down for another round.

Screenshot 2014-04-07 19.41.52

There are two games you can play and games start all of the time almost daily in some cases. Diet4 is about losing 4% of your body weight in 4 weeks. That’s the one I played and won a chunk of the pot with maybe 20+ players. Then there is Diet10 nicknamed “The Transformer.” As you probably guessed it is about losing 10% of your body weight and the time period is 6 months.  5 months to lose it plus an additional maintenance month to show you can keep it off. There are milestones along the way that you must hit in order to stay in the game. Each round the pot grows as people stay in it to win it. The nice thing is that everyone I have come into contact with is very motivating and you get a sense that everyone wants everyone else to succeed. That is surprising considering that less who succeed through Round 6  get a larger percentage of about $70,000+ and that’s no chump change! As the site explains, “There’s no extra credit for finishing first or for losing the most weight. Everyone who wins splits the pot equally.”

However, I must say that I don’t think that the possibility of just one person winning it all is very likely with 528 total players. In fact, even if 25% of the players don’t hit their goal then the take home pot for the remaining players will be around $175. Not bad, but really even if I don’t make it all the way through if I include the single round from earlier I will have lost  approximately 7% of my body weight since Super Bowl Sunday. Not bad and much cheaper than a personal trainer! When you get down to it the site is about goals, motivation and accountability.  For me, it’s working as I know I have that weekly weigh-in.  In this regard it is a lot like weight watchers, except I can win cash and I don’t eat a lot of processed weight watcher products that I will eventually stop buying.

Currently, I’m closing in on the end of Round 1 of “The Transformer” and I am doing well. In Round 1 a player needs to lose 3% and I’m 93% to my goal for this round meaning I have a little less than half a pound to lose in the next 10 days.

Each round’s loss goal are as follows:

  • Round 1 – 3% (I’m at 93% of this 3%)
  • Round 2 – 6% cumulative
  • Round 3 – 8% cumulative
  • Round 4 – 9% cumulative
  • Round 5 – 10% cumulative
  • Round 6– Maintain 10% cumulative

A Few More Details:

On the Diet Better site you have a profile which you can make as private or open as you wish including if someone can see your weight. For official weigh-ins you submit 2 photos each week (suggested) or you can not weigh-in and just do one official weigh-in for each round approximately every 4 weeks.

If you do weigh-in each week then you are entered into drawings for prizes like gift cards, cookware and fitness equipment. I’ve weighed-in each week to keep myself moving toward the target goal of a total of 10% overall. Your photos and weight are reviewed by a third party of the site and you get a confirmation email that your photos and weight have been approved.  Photos are in “airport security attire” meaning that you are wearing shorts and a t-shirt sans shoes. One photo is full body and the other is of the digital scale (digital required) with a password the site gives you for each weigh-in. At each submittal you check a box stating that you understand that you may be audited at any time for submittals. I would surmise that someone who magically loses a large percentage of their weight in a short amount of time would be audited. The game is set up to be fair and reward steady progress toward your goal.

Overall I like it! Plus, assuming I hit my goal I will be at or near my performance weight for my ultra marathon come June! My Fitbit feeds into the site so I can share activities  and even weigh-ins from Fitbit if I so choose. Other fitness social media as well as standard social media can be attached to feed into or out of the Diet Better site as well so it’s obvious that some thought and planning was put into this site. The combination of Diet Bet and Fitbit are really helping me stay on track day by day and hour by hour.  All the data I need is available and I can check where I am at any moment of any day and make healthy choices accordingly.

Give it a try if you want a new and different way to get motivated about dropping a few pounds! Just be realistic and help yourself by helping others stay motivated! I’m sure I will keep you all updated as I progress through the  6 month challenge.

Happy Training!

Brian

Jessica Goldman is crazy awesome!

If you’ve never heard of Jessica Goldman then you just may start to hear about her in the next few weeks. You see, she’s running from California to New York looking to break the world record for the women’s US transcontinental passage starting on April 16th. That’s 3,197 miles if you’re playing the home game. To do so she will run between the two city halls of San Francisco and NYC with a GPS tracking device that records her position at regular intervals, as well as other requirements to prove her success in the journey. Also, she’s doing this solo pushing a special stroller to carry supplies. Oh, and she’s doing all this on a plant based diet.

Her journey isn’t all about doing the trip solo and breaking the world record though. Along the way she will raise money for the Brain Injury Association of America (BIAA).

I am looking forward to tackling my own run of 500 miles with five other runners starting in August of 2015 for the Do Away with SMA (DAWS) charity. With this in mind I cannot imagine a journey of over 6 times that distance and running 3 times as long for time! Doing 19 back to back marathons is crazy so I do not know what you classify doing 61 back-to-back 50 milers!  We’ll just call Jessica awesome until the English language comes up with a new word to justify her unique level of heart and determination.

In the mean time if you’d like to follow Jessica along her journey, visit Jessica’s Facebook Page, give it a “Like,” read her blog and if you can spare an extra Lincoln for the BIAA then throw her a fiver. Finally, be sure to keep a lookout over the next few weeks because that crazy chick running by your window pushing a stroller full of camping gear and all natural trail mix is crazy awesome!

Every accomplishment starts with the decision to try. – Gail Devers

Happy Training & Good Luck Jessica!

Brian

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