running, diet and weight..(part one)

Alright here it is.  My promised blog on the the subject of diet, weight and running.  Let me start out by saying there is a ton of information out there.  Too much for one blog post. One personal note:  I weighed 182 lbs when I graduated from college.  At the start of summer I weighed 160.  I now weigh 152 lbs. 

 Exercise can help in losing weight but what is more important is watching what you eat.  Calories make a difference.  But let me say this.  I don't believe in dieting.  Changes to diet from day to day, yes, but not a week long or month long radical change from what you normally eat.   What I do believe in is small changes.  Changes you can live with.  Like changing from whole milk to 1% milk.  Or from 2% to Skim. (Skim extra is great!)  Stay away from simple carbs.  Avoid white bread, white rice and pasta (unless it is whole wheat.)  Of course eat plenty of fruits and vegetables.  If you want to eat bread, make sure it is 100% whole wheat or a bread that has at least the same amount of fiber and protein as 100% whole wheat bread.  Stay away from soda pop or at least cut back.  Cut down on juice.  Smoothies made with fruit and yoghurt are better. Just not every day. Drink plenty of water.  Keep junk food out of the house.  Better off snacking on fruit and nuts than cookies and candy.  Raw cashews, raw almonds, unsalted peanuts are nice.  Just don't eat too many at once.  Try not to eat in front of the tv or computer.  You won't feel satisfied as soon.  Better to  focus on what you are eating.  Then go watch tv or surf the web.  Also be sure that you eat some protein at each meal. You won't feel hungry right away if you do so. Doesn't have to be meat but that is one option.  Kashi cereals have good amounts of protein. http://www.kashi.com/products/category/Cold%20Cereal   Beans, eggs, and tofu are also good sources of protein. Peanut butter.  Cheeses also have protein but be wary of those with a lot of fat and calories.  Don't overdo it with the shredded cheese.  Less is better.

Now running and other forms of vigorous exercise are helpful in losing weight.  My long runs on Saturday burn up close to 2000 calories.  Oh and another thing on running.  You really don't need to eat before you run unless you are running for more than a couple of hours.  Your body has fuel if you ate the night before (or earlier in the day if you are running at night.)  Now if you are running for more than an hour and it is warm like it is now, you want to be sure you have some water and preferably some gatorade or powerade to help replace what you sweat out.  But morning runs of an hour or less I just have a half a glass of cool water before I head out the door.  Now when I get home I have a glass of skim milk with chocolate syrup.  I take a lactose enzyme tablet with the first sip since I've developed some lactose intolerance.  Some folks might prefer soy milk or almond milk.  Anyway chocolate milk is a good recovery drink.  The 3 to 1 carb to protein ratio enhances glycogen replenishment into the muscles post workout.  Also provides a good amount of whey protein and casein.    That and a glass of water afterwards to wash it down is all I have till my morning coffee and Cliff bar 45 minutes later.  Anyway, weekdays it works for me.   Just trying to say that you don't need to feast after your workout.   And avoid the high calorie, high fat drinks as well.   Till next time,  enjoy the summer.

Independence Day

Happy Independence Day!  Another beautiful morning here in Oklahoma!  Nice little 5 mile run through the neighborhood.  Didn't see any interesting wildlife this morning other than the usual cats, dogs, squirrels and birds.  Got started a little bit later than usual.  Not like Monday.  That morning I saw a family of racoons in someone's drive. Not something I see everyday here in the heart of the city.  They watched me run by then scampered away.

First week of July is here but I won't quite reach 40 miles this week.  Next week though I'll be over 40 miles.  So not far off my schedule.  Should be hitting 50 miles a week by August. 

Last Saturday was the Purcell Lake Run down in Purcell, OK.  Very enjoyable 5K run.  Ran 22:20, which with the weather being on the warm side, I am quite content with.  Got third in my age group.  Ate some homemade strawberry ice cream and some homemade Butterfinger ice cream.  Mmmmmm.  Small town races are fun.  A nice change from the runs in the city.  But next month, I will be running in the Midnight Streak,  held at the fairgrounds in OKC.  Actually starts a little after 11 PM so not really a midnight run.  The event benefits the City Arts Center located at the fairgrounds.  Here's the link for more info:  http://cityartscenter.org/Web_v2/?page_id=60  Should be well over a thousand runners for this event.  I have to adjust my schedule a bit to accommodate these 5Ks.  Last Saturday I added an evening run, just 2 and a half miles.  Didn't want to drop too far below the last week's mileage.  Also did just a 3 and a half mile run Friday morning the day before the Purcell Lake Run.  Wanted to save a little energy for Purcell.  Next month I'll do a short run the morning of the day of the Midnight Streak. Now I'm thinking about running the Do-Wacka-Do Trail Run out near Erick, Oklahoma (September 12).  They have a 5K, 25K, 50K and 50 mile run.  Thinking about trying the 25K run.  Should fit pretty well in my running schedule.  Here's the link: http://www.dowackadotrailrun.com/  A bit of a drive from here so I may check with some old running buddies of mine to see if any of them are going.  

Well, next post will deal with eating, weight and running.  Till next time, Happy Trails to you!

The Will to Win

Well this morning I got up early to do my long run.  15.1 miles was what I had scheduled myself to run. About a mile longer than last Saturday's run.  So last night I set my alarm for 5:59 AM.  Would have set it for earlier but didn't hit the sack till 10:20 PM last night.  Temperature this morning when I got up was in the mid 70s.  Plenty warm so I didn't bother with a shirt.  Had a small glass of ice cold water then headed out the door.  Shorts, shades, shoes, socks, watch and a small paper towel, (to wipe my brow). (It's a challenge to keep the sweat off my sunglasses.)  My goal pace was a few seconds under 8 minutes a mile.  Eight times 15 being 120 or exactly two hours so I had an easy remember time to beat.   (My marathon goal pace is 7:26, so my long runs are 30 seconds over that.  I took that from the FIRST (Furman Institute of Running and Scientific Training) plan's guidance on the long run.)  At five miles, and at eight miles I seemed to be on track.  (I don't have a GPS device so I was going on what I could remember from my map www.mapmyrun.com).  After 12 miles or so I was getting a bit thirsty and a bit tired.  By 13 or so miles I was feeling almost completely exhausted.   I started debating whether to walk or not.  I negotiated with myself that I would allow my tired body to walk a little once I got to 21st street (several blocks away at that point).  So when I finally reached the corner to turn and go west on 21st street I let myself walk.  After about half a block, I felt a little better so I started running.  After running another block I told myself that I would walk a little more once I got to 22nd St.  Made it to 22nd street and walked almost all of that short block before turning on Gatewood St.and  jogging up the hill.  I trotted around the corner then ran downhill to my house.  Man, I was beat.  Next time I will take some water or hide a bottle somewhere on the route the night before.  It was about 77 or 78 degrees when I finished at 8:15 AM. I realize that 78 degrees is not particularly hot, but try running in it for two hours at a fairly high level of exertion.  Ugh. 

As a result of the heat and weariness I decided look at hourly overnight temperatures.  Seems this time of year here in Oklahoma, it is coolest from about 5 AM to 6 AM.   Well if I want to enjoy those slightly cooler temps I need to get up earlier, which in turn means I need to go to bed earlier.  So tonight I set my calendar on my ipod touch to remind me to go to bed.   Scheduled bed time for 9:45 with an alert 30 minutes before.  Going to start out with getting up at 5:45 AM, then after a few days move up a little to 5:40 and then 5:30.  For me, I have to get something close to eight hours sleep or I am tired the next day.  So getting up at 5:30 AM would mean going to bed at 9:30.   Won't do much for my social life (not that I have much of a social life).  But if I want to run a 3:15 marathon I have to make some sacrifices.  Hence today's title "The will to win".  And the will to win is nothing without the will to prepare to win. See the following quotations: "Most people have the will to win, few have the will to prepare to win".-Bobby Knight  "Winning isn't everything, but the will to win is everything."-Vince Lombardi  "The will to win is important, but the will to prepare is vital."-Joe Paterno.  "It's not the will to win, but the will to prepare to win that makes the difference."-Bear Bryant. 

Putting in the miles

Well since my last post I have done a bit more study on marathon training schedules.  I'm leaning toward Pfitzinger (and Douglas).  Looking at Pfitz's 18/70 schedule. http://runningtimes.com/Article.aspx?ArticleID=4432  I believe this is one that can get me to my goal.  However to even begin on this plan I need to increase my mileage to where I am running 50 miles a week for about a month.  So right now I have scheduled myself to run gradually increasing mileage for the next several weeks.  The last few weeks I have been running about 28 to 29 miles a week.  As you can see I have quite a ways to go to reach 50 miles a week. But I should be up to 40 by early July. 

Now Pfitz would have me run 6 days a week.  Looking at the FIRST schedule with its three runs a week makes for quite a contrast.  So I have half a mind to try and blend the two plans.  Maybe five runs a week with less recovery or "junk" miles as some would say.  Actually Hal Higdon's intermediate plans are five runs a week.  His advanced I and II are six days a week.  Pfitz seems to have a bit more detail when compared to Higdon's.  With Higdon's one day a week is hills and one day a week is at marathon goal pace, one day long run.  Around here there isn't much in the way of hills.  Nothing long and steep enough to qualify as a suitable place for hill training.  And I don't want to have to drive somewhere to find a good hill.  Fortunately Pfitz's schedule doesn't include hills.  However, Pfitz does have quite a few runs with 10 x 100m strides as well as a number of runs at 5K pace or other faster than marathon pace.  The FIRST plan has at one of its three weekly runs, intervals (track repeats).  These are of varying lengths, from 400 to 1600 meters, often mixing distances in a single workout.  Another day is a tempo run.  Pfitz has mostly 6 x 100 or 10 x 100 strides.  He does have a few intervals in the final six weeks of the plan.  So that will be easier to schedule I hope.  The challenge for me will be finding a track to run on.  Maybe I can find a group of runners with a connection to Bishop McGuiness High School.  They have a nice track.  OCU uses their track two or three days a week.  As to the 10 x 100 strides or 6 x 100 strides, I should be able to find a street in my neighborhood for that.  The average block length in my neighborhood is about 100 meters. 

Now if I want to modify Pfitz 18/70 the challenge will be what to cut.  Seems the recovery miles days often have speed work added in.  I may just tweak the miles a bit.   Anyway I have several weeks still to figure it out. 

Happy summer running to everyone!  Hope to see you June 30th at the Purcell Lake Run (Heart of Oklahoma). http://www.purcelllakerun.com/Purcell_Lake_Run/Home.html

Marathon training plans

Well I've settled on a marathon to run.  I am signed up for the Houston Marathon.  January 13, 2013.  Signed up the first day of early registration.  Had to have a sub 4 hour marathon to qualify for early registration.  My 3:32 on the Route 66 Marathon last November was sufficient to get in.  So now I am registered but $125 poorer.   I do have something to shoot for now. 

The last couple of weeks I have been mulling over different marathon training schedules.  I picked up the book "Run Less, Run Faster" (http://www2.furman.edu/sites/first/Pages/rlrf.aspx) written by Bill Pierce, Scott Murr and Ray Moss.  Basic concept is to run three quality runs per week with two days cross training.  The key being that though you are running fewer times per week.  Each day of running is more purposeful and generally more intense. Some Tempo runs.  Some Intervals. It appeals to me because I know that being older it takes more time to recover than someone younger.  Another reason I like it is time.  I don't have a whole lot of time nor do I want to spend a great deal of time training.  So if I can make more efficient use of my time that would be great.  Though I am still not completely convinced that I can do this.  One issue is the cross training.  I don't want to invest a lot of money into a bicycle and find out that I really don't enjoy it or perhaps it is difficult to find safe places to ride here in the heart of the city.  I also don't have convenient access to a pool.  Unless I want to spend money to join a fitness club.  My swimming skills are very poor as well.   My good buddy "Shack" at the http://www.theracquetshack.com/ has provided me with a tennis racquet.  Maybe I could find somewhere close by to play.  Just not sure how much of a workout I would get with my very limited tennis ability.  Also the challenge of finding a partner.  So now I am running about four days a week.  Generally not more than two days in a row.  Averaging about 20 miles a week with a run of at least 8 miles on Saturday.  I try to do most of my runs during the week at faster than marathon pace (MP).  Generally the first mile is slightly slower than MP with the remaining miles at about 5K pace.  Some would say this is too fast.  But I feel pretty good.  It doesn't wipe me out.  So I think this pretty safe training for me.  The distances so far are relatively short also.  Right around 4 miles.  My long runs I try to keep at around 30 seconds slower than MP.  Today I ran with some old running buddies of mine.  I ran my first marathon in 2009 with these guys.  Anyway the pace was a little slow.  Guessing around 9 minutes a mile.  But right now I'm not too serious as it's still a long time to January.  I think now I just need to get more miles.  I want to be doing 40+ miles a week by the end of June.  Most likely that will entail running 5 days a week rather than 4. 

Other marathon plans I am considering are Hanson, Hudson, Higdon, Pfitz and Daniels.  Not sure what I will end up with but it will be some sort of modification of one or more plans.  My last two marathons I trained using my variation on Higdon's Intermediate.  I'll update when I get a more clear idea of my marathon training schedule. 

Summertime is here.  Time for early morning runs.  I love being able to just throw on shorts, socks, shoes and head out the door.  Happy Memorial Day y'all.

Battling the Bank

Different topic.  Banking.  I'm always looking for a good deal so about two years ago I opened a rewards checking account with a local bank.  At the time they were paying better than 4% APR.   To receive this higher rate of return the account holder must have, I think, 10 point of sale debit card transactions. Additionally you must have at least one ACH deposit each month.  Well late last year this bank lowered their interest to 3% APR.  So bargain hunter that I am, I started looking for another bank.  www.depositaccounts.com has listings of reward checking accounts.  You can search nationally or by state.  Anyway, I found Coppermark Bank.  They were offering a rewards checking account that paid 4%.  The requirements were basically 16 debit card transactions and 1 ACH deposit per statement period.  A few more debit card transactions but certainly doable.  Well all was fine until the 30th day of March.  The statement period was only 29 days.  Well, I get paid on the last business day of the month.  For February that was Wednesday the 29th. OK.  However, pay day for March was Friday, March 30th.  As a result with only a 29 day statement period, I was denied my interest payment for March as I did not have an ACH deposit during the statement period.  Needless to say I was not happy.  With a 29 day statement period I could see that this situation was likely to repeat again later in the year.  I called the bank and spoke to the young man I opened the account with.  He was not helpful.  No offer to let me speak to a manager.  Nothing but a "sorry that's how it is."   Well with no relief there I went to the web site of  the Oklahoma State Attorney General.  There I filed a complaint.  I explained what happened and entered the dollar amount of my loss, which  was  $9.27.  About a week later I got a letter from the FDIC.  It stated in part, "Thank you for contacting the FDIC's Consumer Response Center.  We have reviewed your correspondence and contacted the referenced Bank to obtain response to your concerns.  We have also asked the Bank to provide documentation that will help us complete our review of your complaint."  Well just a few days after that, I had a message on my phone from the senior vice president of Coppermark Bank.  When I finally found time to call and speak with VP, she was very nice.  She thanked me for bringing the situation to their attention.  She further explained that they have now changed their policy.  The statement period is now 30 days and ends on the last business day of the month. They also paid me the interest I should have earned in March.  This in addition to the interest I received for April for by this time a month had passed.  Props to Coppermark Bank for making things right!

I am very pleased that I went to battle for what I thought was right, and in the end, what the wrong was made right.  The bank came over to my side.  I received what was rightfully mine.  In other words, "I won!" 

Goal Setting

Well a week has passed and I am finally getting into a routine of running in the morning.  Still working on a training schedule. But I have decided on a marathon to run.   I have decided to run the Houston Marathon on January 13, 2013.  My buddy "Shack" over at theraquetshack.com suggested I set a higher goal than 3:30 for the marathon.  His suggestion was the world record for my age + one hour. The world record for a 45-49 year old man is 2 hours 14 minutes and 16 seconds,(or something like that).  Seems a little odd for a goal.  That plus one hour.  Not a round number that I can easily focus on.  And I can't say I get excited about being an hour slower than someone. Doesn't sound very impressive to say to someone, "Oh, I'm just an hour slower than the world record set by Jackson Kipngong."  An hour is long time.  My previous goal had been 3:30.  Well I discovered today that the marathon qualifying time for 45-49 year old males for the 2013 Boston Marathon has been moved back 5 minutes to 3:25.  The 40-44 time is 3:15.  So I think a more suitable and a more memorable goal is 3:15. It is challenging.  It's more of a round number.  If I run a 3:24 that would qualify me for Boston.  But to have a have a higher goal, a challenge goal is a good thing.  Gives me a little space; some extra time to stay ahead of the maximum qualifying time for Boston.

Now to work out a training schedule and some intermediate goals.  January is a long way away.  So I may try a September half marathon or full marathon to gauge my progress.  Next race will probably be the Dog Jog in Oklahoma City.  Memorial Day.

Hope to see you guys there!