Category Archives: runners 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.

 

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Happy 4th!

Happy 4th of July America!  As it ends up I didn’t go to the Arizona Road Racers 4 on the 4th race today.  I slept in about 45 minutes later than I have been in recent days, which did surprise me as I have been waking up without fail at 4:30 for the past few months.  Unless I get a bout of insomnia which when it hits me happens between 1:30-2:30 AM.  When that happens I will use my alarm clock to get me up bright and early.  Instead I went for a 75 minute run that left me pretty wiped, but I have since bounced back fairly quickly.  Being a desert lizard I live in a dry heat, right?  So when I left today and Weather Underground said it was 90 degrees with 61% humidity, I knew it wasn’t going to be a norma run.  I took it slow for the most part and even used some of the more challenging hills.  Pretty pleased with the effort and results.

As for why I think I recovered well, I will give that to melons.  Yep, melons.  If you have ever read Chris Lear’s book  Running with the Buffaloes (which i recommend any runner read) you will see several notices to how you need to eat melon in order to be a good runner.  I take that a step further and say that if you want to be a good hot weather runner you need to eat melons.  Full of water, fiber, and yes the V word…vitamins, it is the perfect food/snack for runners or endurance athletes.

Speaking of snacks, want to know my new secret snack?  Vanilla yogurt (Greek works well) and a can of sugar free Red Bull mixed together.  Kinds like a smoothie, but not really.  Slowly mix about 1/4 to a 1/2 of the can in while you stir and eat the morning eye opener. That just gave me an idea.  I will add a can of the Red Bull to the next smoothie I make.  I need to hit the store to get some more of the add in’s I place in my smoothies, flax seed, flax oil, Spirulina, chard, and maca. Ya all are drooling now, aren’t you?

In 5 days I will be back in California for a 7 days or R&R, and California beers. I may even sit on the patio and drink bottle of Caduceus Cellars red wine. 

Chiling over the Pacific Ocean, at a secret location. But here are some pictures from the trip last year. Or I could use pictures from the trip in 2009, 2007, 2005, 2003.

Before I go I would like to recommend a few places that I have been visiting on the interwebs lately in order to get some new and fresh ideas.  First is Ben Greenfield fitness.  Lots of good info there for endurance athletes in any sport.

Next is Dane Findley’s blog, which covers everything for life longevity to organization at work and home, to overall top functioning.  Check his site out here. 

That’s all I have for now, hope everyone is doing well and living the life you want.


Why are Americans getting fatter?

This nice simple graphic from Healthy Meal Experts gives a few simple clues…
fat americans
Learn more about Healthy Meals

I’m glad they didn’t include beer on there!



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More help for running in the heat

I have had a few posts in the past regarding how to perform well while running in the heat. Today I came across a good article from Colorado Runner that discusses nutrition for running in the heat. I agree with the hydration and electrolytes information as I sweat very heavily and if I don’t watch it I will get severe cramps from lack of proper nutrition. I find that Hammer Nutrition’s Endurolytes work very well.  And since it is going to be around 115 degrees in the Phoenix area for the next several days including this weekend, what better time to read this.

One other thing I have found that helps with hydration, use ice chips in your drinks and eat them as you drink the beverage, especially if the drink is a sports drink-its a recovery Icee!  You can also be like us on Team Jamba Juice head down to Jamba Juice and get hydrated and all of your nutritional needs in one stop!

From Colorado Runner:

By Bob Seebohar – It’s getting warmer! Heat, sometimes combined with humidity depending on where you live, can throw you a good curve ball during these summer months of training and competition. We have all heard stories about athletes being taken to the hospital during a race for dehydration, or collapsing before the finish line or seeing white spots with a tongue feeling like sandpaper. I will say that those are extreme cases and ones that can be easily prevented with a little know-how nutrition for the heat know-how.

Sweat rate can increase up to 2-3 times in hot conditions. The risk of developing a heat illness increases dramatically and the body processes nutrients differently when the thermostat is turned up. All of these can lead to lousy training sessions or DNF’s during competitions.

Use the following nutrition recommendations to make your next quality training session or race in hot and possibly humid conditions a more successful venture.

Goal #1: Hydrate correctly. This is one of the toughest goals because it sounds so easy to do yet when it gets warmer, it is difficult to realize that fluid needs are increased. Add a little humidity so the evaporative cooling effects are less efficient combined with a higher sweat rate and this spells disaster for many athletes. I would argue that most DNF’s during summer month competitions are dehydration related.

Even though fluid needs will be higher, it is often difficult to consume more due to the heat, the shunting of blood and the body’s inability to process a significantly larger amount of fluid entering the stomach. When the body’s core becomes warmer, it effectively distributes the blood to the skin in order to dissipate the heat. This also redirects blood from the gut which can significantly impair your ability to digest and process the fluids you are drinking. If the environment is humid, it decreases the evaporative cooling mechanism as I mentioned earlier, which leads to a higher body core temperature which in turn leads to you not wanting to drink more to stay hydrated because you are either too hot to drink or because your stomach cannot process more fluids due to the reduced blood flow to the gut.

Either way, dehydration is inevitable. I would recommend beginning a pre-acclimatization process at least one month before competing in this type of environment. Wear extra clothes during outdoor workouts or travel and do some of your training sessions in a higher environmental stress. Using space heaters and a humidifier works well also if you cannot travel. Practice your normal fluid intake during these training sessions. Your body will fight it because it is hot but the best thing to do is to constantly remind your body of your hydration routine, even under this stress. It may also be necessary to increase your fluid intake if your sweat rate goes up significantly.

Goal #2: Use more electrolytes. With a higher sweat rate, typically – but not always – comes a higher electrolyte loss. If you fall into this category, there is not a sports drink on the market that will provide you the necessary electrolytes you need to replenish what you are losing. You should turn to using an electrolyte supplement (sodium, chloride, potassium, calcium, magnesium) with your higher electrolyte-containing sports drink. Choose supplemental electrolytes that have at least 200 milligrams per serving and add it to you sports drink. If you decide to take it by itself, be sure to have at least 6 ounces of water handy to wash it down.

Goal #3: Eat less but more frequent. With warmer temperatures typically brings two things: the craving for higher water-content foods such as fruits and/or a reduction in the feeling to eat. Hot environments typically induce a feeling of satiety in some athletes. This could lead to improper fueling strategies before or after a training session. Your best bet is to reduce the size of your daily meals and include 1-2 extra snacks throughout the day. By sticking to smaller portions that contain more water-dense foods, you will be able to keep your energy level stable and not feel like you have to eat even though you are not hungry. Chances are you will be hungry but your body is playing tricks on you due to the heat. It will be tough to do at first but it will eventually work!

Hotter, and more humid, environments pose a challenge to athletes, especially during training but can be easily navigated by following the steps that I have outlined. The important thing to remember is that you need more fluids, electrolytes and water dense foods but at more frequent intervals. As the thermostat goes up, adjust accordingly based on your training load and sweat rate.

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Team Jamba Juice gear has arrived!

My team Jamba Juice gear, coupons, and assorted info arrived today.  So now I get to start being a real ambassador for the program, I am actually pretty excited to be doing it.  Maybe wearing the gear to the stores will score me some free juices at the local JJ’s (I’ll probably try it in San Diego as well).

By the way, the Sof Sole socks and insole are still keeping my feet feeling great as my miles increase.  Thanks again Sof Sole!


Best/newest marathon recovery aid…cherries?

According to a story over at Science Daily a new study performed at Northumbria University (where on earth is that?) found that participants in the London Marathon who were given a tart cherry juice for 5 days before the race and for 2 days after recovered faster than the control group that had a placebo.  According to the study inflammation and oxidative stress were lower in the cherry juice group and their recovery was quicker as well.

The study found that the reductions in inflammation and oxidative stress were great enough to show significant improvement in recovery and strength building.  The study made no mention of other parts of the runners diets, say for example…protein intake and other fluids they drank.  I am guessing that both groups had similar diets and fluids.

I dont know how well this works in the real world, but I just may pick up some cherry juice when my training volume starts to peak.

Want to read the story???  Well then, click here!

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