Tag Archives: training

Nutrition, Weight Loss

Numbers STILL Don’t Lie

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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

FIRST Training Program, Half Marathon Training, Marathon Training, Weight Loss

A Week in Review

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What a great week for training! I am making a concentrated effort to drop another 15-20 pounds by April 20th for my next full marathon. So far so good as I am down ~6 pounds since my initial weigh-in 2 weeks ago. Here is an update on my training from this week culminating in my long run today!

A Week in Review:
  • Monday: Cycled at the gym for 10.25 miles for high RPMs to work on foot turnover
  • Tuesday: Interval training.  6 x 800m at an 8:44 pace
  • Wednesday: 2 miles walking
  • Thursday: Tempo run for 6 miles + 2 miles warm-up & cool down.
  • Friday: Insanity Workout – Insane Abs
  • Saturday: 13.1 miles at MP+15sec
  • Sunday: Rest

Hard to believe I completed the Goofy Challenge (Unofficial) just five weeks ago and now I’m back into full marathon training for April. I love running!

Happy Training!

Brian

Goals, Ultra Marathon Training, Uncategorized, Weight Loss

Ultra Marathon Training Day 1, 2, and 3

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The Program

When I first looked at the training plan for the ultra marathon I’m going to run in November I knew it was different compared to training for a 5K, half or full marathon. Some would surmise that the plan would  be exactly like a marathon training program only the long runs would be longer.

The two biggest differences in this training program are the lack of speed work and the focus on specificity in trail running. While the book does say you can put in interval training or other types of speed work it also says don’t worry if you don’t or would rather not.  Total volume of miles is the key along with “time on feet”. I like the specificity training. I’ve done some trail running the last couple weeks and have not only enjoyed the scenery, but also have loved the softness of the ground compared to running on pavement or concrete.

Day 1

Seeing how this program is a little different it is only fitting that my first workout for the ultra training program was a weights workout at noon on Monday. I hit full body alternating between upper and lower and taking it easy on the legs since I have three runs on consecutive days and two days with double runs.

Day 2

Tuesday morning I ran a 10K at the gym and I ran just under 4 miles at lunch.  The 10K felt great and I kept the speed down to around a 10min/mile pace. I could definitely feel the walking lunges from Monday’s workout.  On occasion I forget how much walking lunges help me run. If you are a runner and want to run faster or with better form then just add walking lunges to your workout once or twice a week. The 4 miler was an easy jaunt down the Monon Trail and back. On the way back I ran in the soft gravel on the side of the trail to mimic a trail as much as possible.

Day 3

Wednesday morning (today) I did an easy 4 miler at the gym with a little incline. The schedule called for 3 miles, but I wanted to make up a little mileage where ever I can since I’ll not be going long on Saturday morning as I normally would.

Friday is Fun Day

Even though it’s my first week of ultra training I am hitting the local festivities for Carb Day this coming Friday at the Indianapolis Motor Speedway which means I won’t feel like running 10+ miles on Saturday morning.  This is also why I’m putting in a few extra miles on Tuesday and Thursday at lunch! I’ve said it countless times before. Plan those celebrations into your training so you don’t feel like your training is making you miss out on life.

Nutrition

I’m almost 100% on my training diet again making healthier choices and opting for smaller more frequent portions.  I’ve been adamant about the whey protein post workout so far and I’ve upped my water intake considerably.  I’ve also went to cutting out artificial sweetener in my morning coffee so I’m less apt to crave the sweeter foods. Every little “trick” helps.  Things are paying off as I’m down to 176lbs.  My goal is to weigh 160lbs by November as carrying an extra 16-20 pounds for 50 miles will make the task a bit more difficult.  🙂

Happy Training!

Brian

Trail Running, Ultra Marathon Training

Ultra Marathon Training Plan

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Over the last few weeks I have been reading the book, Relentless Forward Progress, which is a guide for running ultra marathons and includes several training plans for distances from 50K to 100 miles. I opted to use a 50-mile maximum week training plan for my first 50-mile ultra.  Of course, as usual I have adapted the program to fit my own needs and to incorporate the various races I have scheduled over the course of the year leading up to my November 3rd ultra event. Similar to the Goofy Challenge Training Plan the training schedule for an ultra relies heavily on back-to-back runs on the weekends only more so than the Goofy as well as increased “time on feet” and volume of mileage.

I have one goal for this event…finish in the upright position.

So here it is! My ultra marathon training plan complete with two initial ramp-up weeks and one recovery week afterwards. The program starts Monday May 7, 2012.

Week

Mon

Tues

Wed

Thur

Fri

Sat

Sun

Ramp-up Week 1

 Rest 5 mile 3 mile 5 mile Rest 10 mile Rest
Ramp-up Week 2

Rest

 5 mile 3 mile 6 mile Rest 10 mile Rest

Ultra 1

 Rest 6 mile 5 mile 6 mile Rest Rest 12 mile
Ultra 2 Rest 6 mile 5 mile

6 mile

Rest

 5 miles 14 mile

Ultra 3

 Rest

6 mile

 5 mile 6 mile

Rest

16 mile

5 mile

Ultra 4

 Rest

5 mile

 3 mile 5 mile

Rest

14 mile

5 mile

Ultra 5

 Rest

7 mile

 5 mile 7 mile

Rest

16 mile

5 mile

Ultra 6

 Rest

7 mile

 5 mile 7 mile

Rest

 18 mile

5 mile

Ultra 7

 Rest

7 mile

5 mile

7 mile

Rest

 18 mile

5 mile
Ultra 8 Rest 6 mile 4 mile 6 mile Rest 14 mile

5 mile
Ultra 9 Rest 10 mile 5 mile 8 mile

Rest

Rest/RAIN Ride*

 21 mile

Ultra 10

 Rest 10 mile 5 mile 7 mile

Rest

  12 mile 10 mile

Ultra 11

 Rest 7 mile 5 mile 7 mile

Rest

  EC* Trail Half +9 5 mile

Ultra 12

 Rest 6 mile 4 mile 6 mile Rest 14 mile

5 mile
Ultra 13 Rest 9 mile 5 mile 7 mile Rest 24 mile

5 mile

Ultra 14

 Rest 7 mile 5 mile 7 mile Rest DINO* 15K 18 mile

Ultra 15

Rest

6 mile

4 mile

 6 mile

Rest

 Rest

 DL Half*

Ultra 16

Rest

5K/Cruise*

 5K/Cruise* 5KCruise* 5K/Cruise* Rest

Rest

Ultra 17

Rest

10 mile

 5 mile 7 mile Rest 24 mile

5 mile

Ultra 18

Rest

7 mile

 5 mile 7 mile Rest 18 mile

10 mile

Ultra 19

 Rest 7 mile 5 mile 3 mile Rest Heritage Trail Marathon +5

Rest

Ultra 20

 Rest 6 mile 4 mile 6 mile Rest DINO* 15K & Wine @ the Line 5 mile

5 mile

Ultra 21

 Rest 7 mile 5 mile 7 mile Rest 25 mile

5 mile

Ultra 22

 Rest

5 mile

 5 mile 7 mile

Rest

 Purdue Half* +5

Rest

Ultra 23

 Rest 5 mile Rest 7 mile Rest 10 mile

5 mile
Ultra 24 5 mile Rest 3 Mile Rest 2 mile Ultra!

2 mile
Ultra 25 Rest 3 mile Rest Rest 5 mile Rest

Rest

So this is a VERY busy training/race schedule for me.  I’m looking forward to lots of trail running in Eagle Creek State Park and even travelling down to Spencer, IN a couple times to see what the trails look like for the ultra.

Happy Training!

Brian

Follow me on Twitter @TheRunningMan23

Half Marathon Training, Uncategorized

And hope springs forth…

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Okay so the half marathon is still 7+ weeks away, but I had an awesome 6-mile Tempo Run this morning at a pace that’s 15 seconds faster than my HM PR. I even pushed it to sub-8min pace for the last half mile. I know I could have done at least one more mile, BUT…STICK TO THE PLAN!

Basically I felt really good and I can now see the possibility of a PR at the Mini Marathon. My goal for 2012 is to break the 2-hour half marathon mark, but I don’t see that happening in May. I DO see the potential for a PR though.  My current PR is 02:05:49 so if under 2-hours doesn’t happen in 7 weeks then I’d be ecstatic with A). Any PR, but B). Really want to break 02:05:00 so shaving an extra 50 seconds off would be enough to make me happy…it’s the little things sometimes!  🙂

Happy Training!

Brian

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Kansas is Flat and Other Misconceptions

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I travelled out to Olathe (O-LAY-tha), KS (Home of Garmin by the way) to visit friends and run a half-marathon this past weekend. First off, I had a great time visiting and being back in Kansas.  It’s just a nice area where I used to work and it was good to hangout with friends for the entire weekend.

Now, it is a popular misconception that Kansas is as flat as a pancake. I am here to tell you that this may very well be the case in several locations around that state, but that is not the case if you are visiting or running a half-marathon in Lawrence, KS. Lawrence, KS is home to The Jayhawks (KU). If you are an NCAA basketball fan you may have heard of them…just not this year. 🙂

Up until now the half-marathons and one full-marathon I’ve ran have all been relatively flat. I train weekly with a slight incline on the treadmill, but it looks like I need to add some hardcore hill training to the mix. So I went out and found a good program for hill training that I can do once every 7-14 days.

Indoor (Treadmill) Hill Training: From Runner’s World

Warm up for 10 minutes, then set the treadmill at your approximate marathon pace. (If you’ve never run a marathon, estimate your marathon time by multiplying your typical 10-K time by 4.65.) With the treadmill elevated 1 degree, run for 2 minutes at marathon pace, then elevate the incline to 2 degrees and run for 2 minutes. Next return to 1 degree for 2 minutes, but then climb to 3 degrees for 2 minutes.

Continue in this manner, raising the grade on every other 2-minute repeat until you’ve reached 7 degrees (the inclination pattern is 1-2-1-3-1-4-1-5-1-6-1-7). If you feel exhausted before you reach 7 degrees, stop, and don’t let it worry you. Try the workout several more times and you’ll develop the ability to handle the hills. Finish the workout by running an easy 8- to 10-minute cooldown.

This should help me take on those hills better. I really think I could have ran a 02:10:00 half or better had I been conditioned for hills. There was a hill in the middle of the course that seemed to go on (and up) forever. The race started and ended on several smaller hills and there was only two areas of the course that were over a mile without a significant incline.

Now I’m really looking forward to the Indianapolis Mini-Marathon which is almost completely flat.  Good chance I’ll PR again and come closer to that sub 2-hour half I’m chasing!

Happy Training!

Brian

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Indianapolis Mini-Marathon Training Series 15K

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The 15K…one step down from the half-marathon. Not so long as to fear not finishing but longer than a short weekend run.  The 15K (9.3 miles) is a nice distance and I had the opportunity to run my first 15K this past Saturday as a part of the Indy Mini-Marathon Training Series sponsored by OrthoIndy. I had a fantastic time starting out at the NCAA Hall of Champions Saturday morning at 8:00am! Over 1600 runners and walkers showed up to run under slightly cloudy skies and warm weather. I was one who had ambitions of beating the rain…..alas no one runs faster than Mother Nature if she decides the grass needs watering! I got a little wet on the way back to the car, but I ran the half mile from the finish line to my automobile.  The rain felt good!

It was a great day for a run!  Lower 60s temps met the running group as we ran on much of the same route that we’ll run on in May for the Indianapolis Mini-Marathon. My official time for the 15K was 01:28:06. This being my first 15K I was guaranteed a PR for the day!

One thing I reinforced in myself at the start was my commitment to pace myself better. At the beginning of the race I was telling myself, “go out slow, go out slow, go out slow…..” Last time for the 10K I had ran the first two miles at an 08:45 pace which was way too fast for me….closer to my 5K pace and I paid for it in the last half of the race.  Alas, even though I was telling myself to slow down I approached the 1-mile marker with a time of 08:30:00.  Makes me wonder what the time would have been if I had pushed it!  I slowed by 15 seconds on the next mile and then tried to maintain closer to a 9 min/mile pace for the remainder.

I did slow down toward the end which is inevitable when you go out too fast due to lactic acid build-up in your legs. Elite runners and running coaches agree that for every second gained in the first half of a race by running faster than an optimal pace you will lose 2 seconds in the second half.  Better to run an even pace throughout the race or slightly faster on the back half.  My overall pace for the 15K was an average of 09:28/mile. Pacing is something I will continue to work on in my upcoming three half-marathons next weekend, May 7th & June 11th.

Happy Training!

Brian

Marathon Training

I must be crazy errr…or Goofy in this case.

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For all my running endeavors this past year I’ve been called crazy, insane, over zealous, “special” and been asked,”Whyyyy?” as people give me that side ways look that running this much just isn’t quite right. After all I’ve logged four 5Ks, four half-marathons, a 4.5 mile drumstick dash and one full-marathon (see my schedule) in my 2010 season as a newbie runner.  So what more is there?  Well come January 2012 I will be just plain Goofy….as in Goofy’s Race and a Half Challenge at Walt Disney World in Orlando, FL!  Garsh!

What is this challenge you ask? Well it’s simple…

  • First, arrive in sunny (hopefully) Orlando, FL.
  • Second, travel to Disney World.
  • Third, run the Disney Half-Marathon on Saturday morning.
  • Next, wake up Sunday and double Saturday’s distance by running the Disney Full-Marathon.
  • Finally, go to EPCOT for Churros and Dos Equis (not required, but fun!)

The prize? Not one, not TWO, BUT THREE count ’em T-H-R-E-E, three medals….Mickey, Donald & finally Goofy. Holy Cow!!!  Or Holy Mouse, Duck and Dog in this case!! Now that is a lot of bling for two days of Disney fun!

So how does one train for something like this!?!? As luck would have it, Disney’s got you covered for this too! Former Olympian, world renown running coach and author, Jeff Galloway, has free training schedules (yep F-R-E-E, free) available for anyone on the runDisney.com website. There are separate training schedules for the half-marathon, full-marathon and Goofy Challenge…and a few other races at WDW as well!

The Goofy Challenge training schedule is a 28 week program and it is suggested that you’ve been running for six months prior to starting this program. I will finish my third half-marathon of 2011 on June 11th just a few weeks before I should start the 28 week program for the Goofy Challenge. I’m excited to start training for it! I used a Jeff Galloway program for the last half of my full-marathon training last year and had no trouble finishing my 1st full-marathon.

The major difference I see between a regular marathon training program and the Goofy Challenge training are back-to-back “long days” 6-8 weeks into the program. There are weekends where I will have a long run on Saturday followed by a long walk on Sunday. This prepares your body for two days of longer endurance bouts.

I like Jeff’s training program because unlike traditional running programs his training stresses the idea of recovery as a key component in training. Similar to a traditional program  Jeff’s program builds distance for 2-3 weeks and then there is an “easy” week to give your body time to adapt before building again. The difference for example is that Jeff’s recovery week includes just a 3 mile weekend run after a 15 miler the previous week where a more traditional program might just drop back to 10 miles for the “easy” week. Jeff’s program really allows for more rest and recovery. This program also allows for you to have a weekend where you aren’t running all morning on Saturday!  I might even be able to sleep in a little!

Like last year I will be running with the WDW Radio Running Team which raises money for the Make a Wish Foundation. We were able to raise enough money to grant a wish last year.  Hopefully, we will do the same this coming January!

So, will you join me for The Goofy Challenge? How about the Half-Marathon or just the Full-Marathon? I’d love some company!

Happy Training!

Brian

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Indianapolis Mini-Marathon Training Series 10K

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This past Saturday I took my canoe (rain!) out to the 10K training run that the Indianapolis Mini-Marathon puts on prior to the half marathon (Indy Mini) to kick off the city’s “Month of May” celebration which concludes with the Indianapolis 500 race. They actually put on three official training races coming up to the Indianapolis Mini-Marathon including a 5K, 10K and 15K. I’m also registered for the 15K, but skipped the 5K as 3.1 miles is my normal weekly easy run aaaand it was in early February….oh heck no!

The training runs are well organized with race bibs, timing chips, a marked course covering an increasingly longer portion of  the half-marathon route, volunteers, EMS, hydration stops and an official start & finish line. Basically it prepares beginners to really go for it in May and to hopefully be a little less nervous about 13.1 miles since they progressively worked up to that distance in official races from February to race day!

I had a great run on Saturday and posted a 10K time of 00:58:11 which worked out to a soggy 9:22 pace. I was very happy to see my weeks of speed training paying off. I do a pace run each week (see last week’s post) and I alternate between a tempo run and interval training each week as well.

I realized at mile #1 that I went out too fast.  In fact, my first two miles were at an 8:45 pace which is fine if I were doing a 5K, but I should have eased up a bit and ran a more consistent pace throughout the race. My last 2 miles were closer to a 9:30-10:00 pace so I slowed down quite a bit at the end before my sprint to the finish. If I had another 6.9 miles to go I would have still earned a new PR I have no doubt, but consistent pace is my new goal! Really dialing in on my pace and running it! I now remember the sage advice of olympic marathoner Jeff Galloway, “For every minute you gain in the first half of a race you will lose 2 minutes on the back half so don’t go out too fast”.  This speaks to conserving your strength initially and finishing strong as opposed to trying to win it all in the first mile. If you don’t know Jeff, he is a great guy and the official training consultant for the runDisney series of racing events.

This May will be my 4th consecutive Mini-Marathon. For those who have never ran/walked the Indianapolis Mini-Marathon, it is a 13.1 mile half marathon, but not just any half marathon, No! It is the largest half marathon in the nation! Each year it sells out to 35,000+ runners and walkers. It also includes a 2.5 mile lap around the famous Indianapolis Motor Speedway home of the Indy 500 & Brickyard 400.

During the Mini-Marathon is one of only a couple times a year that the average Jane/Joe may be on the track! The route is described as flat & fast and believe me, it is! I especially like that the start AND finish has a slight downgrade. Need a little motivation to get you through 13.1 miles? The Indy Mini has you covered! There is live entertainment along the entire route and aid stations a plenty! The entire city rolls out to cheer for runners and walkers! It is definitely a great kickoff for Indianapolis’ 500 Festival Celebration for the month of May! Check it out! Indianapolis Mini-Marathon.

Finally, this year is extra special as 2011 marks the 100th anniversary of the Indianapolis 500!  I can’t wait to run and have fun! My girlfriend’s family comes out in droves to run this event so I’ll have a team of 20 running with me! Also, my trainer has plans of getting a few people together who she trains so we are going to be a big group! I can’t wait! Oh! …one more thing! If you are more of a walker you can still do the mini-marathon. Just train to be able to keep an 18 minute/mile pace and you’ll come in under the 4 hour limit for the course.

Next time around I’ll talk a bit about my speed training which I mentioned earlier including Tempo Runs and Intervals. I have no training run this next weekend, instead I’ll be driving to Ohio for a trip to Ikea and Jungle Jim’s. Ikea I’m sure you’ve heard of. Jungle Jim’s is a massive grocery with specific sections as big as some other stores. I’ll post a report on this trip and the yummy foods we find on our adventure too! We may even stop by a couple wineries on our way back! Hey, it can’t be about running ALL the time!  😉

Happy Training!

Brian

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Running a Marathon is so Much Easier with DVR

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Hello all! I’ve had a busy couple of weeks! I always talk about goals and as you might imagine I have several besides losing a couple pounds and running a mile or two here and there.

It seems that a few years from now I will be a doctor. No, not the medical kind. Not too long ago I was accepted into a PhD program for education so I’m a little pumped at the moment and wanted to share! This made me realize that now I have a lot of studying to do in addition to my full-time job, family time, running schedule, volunteer schedule and of course blogging about it all! Whew!

It seems the more I train the more I rely on my DVR, that wonderful piece of equipment that keeps me in touch with all my favorite characters like Greg House, Steven Tyler, and Jillian. It allows me to say goodnight earlier than some 10 year olds so I get the proper amount of rest for the next day’s training. Thank you to whoever invented DVR because that’s one less thing to keep me from being well rested for my next run/workout and it makes running a marathon just a little easier….it makes that .2 at the end just fly by!

My training on Tuesday was a “Pace Run”. What is that you might ask? Well, a pace run for me is when I want to build endurance at a specific pace usually faster than my average race pace but not so fast that I cannot maintain it for some mileage. Right now my half-marathon PR is 02:19:52 and my 5K PR is 27:04.8 so I use these two numbers to help calculate my pace run speed.  Since I’m trying to build endurance at a faster pace so I started at a pace that challenged me, but wasn’t at my best 5K pace and built distance from there. Over the past several weeks I’ve built my distance on a 9:30min/mile pace and I continue to build this out.

The nice thing is that it helps me push harder on interval and tempo runs and it has really made my LSD and easy runs…well easier! Of course, I always warm-up first for .5 to 1 mile before I go up to my target pace. Remember to build up your distance at this faster pace.  It’s not intended for you to “just run faster” and still cover the same distance you would on an LSD run. These runs are not the same. To increase speed that much for your normal distance would invite injury.

I couldn’t read a calendar last week so I have a 10K race THIS Saturday. I’m excited about it since I’ve never raced that distance before! I have a tempo run Wednesday, an easy run Thursday, a 1-2 mile short run Friday. Then, I get to pin on a race bib Saturday morning. My last race bib was at Disney January 9th. Let’s hope I channel some magic from Walt’s gang on Saturday morning for a good PR! I’m guaranteed one since it’s my first 10K!  🙂

Now it’s time to let my DVR do its job and get some rest!

Happy Training!

-Brian