Category Archives: diet

10 down 

This morning I weighed myself again I hit 10.2 pound down from where I started 11 days ago. I can’t say how blown away I am by this.  I guess the saying of to lose weight you really need to change your diet then maintain not just the exercise. 

I do think about not having a bunch of tasty craft beers when I spend the first week of July in Flagstaff but maybe if I mix in some exogenous keytones I can have some beers and remain in keytosis. It really has been easier sticking to this diet than I initially thought it would be. Menu planning can be time consuming but make more dinner than usual and there is the next days lunch. 

Being off work the next 2 weeks I look to put the diet to the test of working out. I hope to do a good amount of HIIT style weights and crank up the running mileage. I can say that when working out the last week I didn’t ever feel like I was going to fuel bonk, my cardio and brain want to slow me down first. Now the longest I went was 50 minutes so let’s see how a 2 hour run goes. I am intrigued by the F-Bomb fuel packets made right in good old Flagstaff. Pure fat fuel. I wondered how people run 50, 100 or more miles with no carbs but it works. 

Do I have any more pictures???

Where do you go for “silence”, and more thoughts from my head.

Yoga, headphones with music to drown out the other noise? Dark bedroom? I like where this guy goes.



I will be running the Xterra Black Canyon half marathon on Sunday.  I should get some silence there.  I hear that the main stream crossing was mid thigh earlier this week.  That could get interesting, but I am guessing it has subsided a good deal since then.


Have you wondered about the effect (or is it affect) of caffeine on endurance sports?  Apparently you don’t need to worry about becoming dehydrated, unless you drink a lot of it daily. Click here to read more.


I started using Spirulina this week to see how it effects (or is it affects) my endurance activities.  Its very early in, but initial thoughts are that this stuff works.



New Year = new____?

I guess I am a bit late in joining the new years resolution train.  Really I don’t like making resolutions as I generally forget about them within a few days,  but since I will be posting mine up here for the world to see (BTW…why are so many people hitting my page from Pakistan in the past few weeks?) I will have more motivation to keep with it.

So in no particular order here I go.

Run in at least 10 races this year.  I will target 3 or 4 as goal races, the rest will be for training and to get reconnected to the running community.

Be more involved with getting my family fit.  My wife runs, and daughter plays a lot of soccer, but I want to take it up a bit.  Going for hikes as often as we can, biking to the store instead of taking the car, getting my daughter more involved with running, and getting my indoor loving son out playing more sports.  With Miles the dog nearing 12 months old, pretty soon he will be able to join us in running, which Ridgebacks were made to do.

Eat better.  I say this all the time, but it is so much easier to pick up something from the drive thru, or throw a frozen meal in the microwave.  This resolution will make huge changes in my mood and training ability.

Keep doing yoga, and specific strength exercises for my hip.  ‘Nuff said.

Be more focused at work.  Wont go into detail on that here.  My dark little secret. (I am very deep and complex!)

Spend more quality time with the wife.  She likes touring microbreweries…doesn’t she?

Ok, I don’t want to put to much on my plate and set myself up for ultimate failure, so I will end it there.  If I could add a few to a subcategory it would be look for opportunities to move to Colorado or the Northwest.  Get to 10% bodyfat.  Only get coffee when I need it, break that habit.  And oh yeah, brew my own beer.  Oh, and FINALLY get the flame tattoos on my lower legs.
Now playing on iTunes: Michael Andrews Feat Gary Jules – Mad World (Alternate Version)
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More good Autumn food for runners

I don’t know if it is the time of year, or if I am just hungry all the time, but here are some more tasty and fairly nutritious food ideas for runners.  This days edition is brought to you by the New York Times (who covers running a lot if you were not aware)and Deena Kastor.  They shared a recipe for Green Chile Pumpkin Pie, Pumpkin Lasagna (I will try it this weekend), and Cornbread stuffed Portabellas.  Here is the recipe for the pie, jump the link for the others.

The article

Green Chile Pumpkin Pie

1/2 cup green chilies, roasted, seeded, peeled and chopped
2 cups pumpkin puree
3 eggs
1 1/2 cups sugar
1/2 cup heavy cream
1 teaspoon cinnamon
1 teaspoon nutmeg
1 teaspoon vanilla
Pie crust
Whipped cream
Roasted almond slivers

1. To roast chiles, place them under broiler flame until skin becomes charred; rotate until all of the skin is blackened. Place chiles in a plastic bag to cool. Once cool, peel off skin and remove stem and seeds. Chop. This step can be done in advance.

2. Preheat oven to 375 degrees. In a mixing bowl, blend chiles, pumpkin, eggs, sugar, cream, spices and vanilla. Mix well and pour over pie crust.

2. Bake for 35 minutes, or until pumpkin is firm. Let cool for about 30 minutes. Top with a dollop of whipped cream and a pinch of roasted almond slivers.

And yes, I am still running.  Just not as much as I would like or need to be doing.
Now playing on iTunes: Sia – Breathe Me
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Super Oatmeal. Eat breakfast like an Olympian

I will be the first to admit that my diet basically…sucks.  It is the weakest link in my training.  So when I discover a quick, easy, and cheap way to get some good nutrition in my system I am all for it.  So when I discovered this video for “Super Oatmeal” I was quite stoked.  From Olympic dietitian Bob Seebohar.  Enjoy!

Now playing on iTunes: Robin Skouteris – 3 Sugar Feelings (Robin Skouteris Mix)
via FoxyTunes

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