Weight: 263.5 to start the 20 mile run and 259.5 to finish after a good gallon and a half of liquid after I finished the run and before the final weigh in.
Disaster Averted: If you have read this Blog on a regular basis, you might have determined that I try to be very organized. I try to think about what can go wrong in advance and work to eliminate that problem. When I was a sales manager, I used to teach that we should think about an order in question and how we could lose the order to a competitor and work to remove that obstacle from the equation.
To prepare for what many consider is the true pinnacle of Marathon Training, the 20 mile run, I started the night before so that I wouldn’t have run rush the day of the run and forget important preparation. I laid out my necessary clothing, including Zensah compression sleeves. I laid out my band aids and my Imodium. I prepared 9 “Fuel Belt” 10 oz bottles of water and Excelrade. I checked to see if my Garmin, cell phone and I-Pod where fully charged. would be ready for the next day.
Later that evening, a co-worker came over to discuss our jobs. We chatted for an hour and he asked me how to set the time his car in that we both have the same model. To turn on the clock, I put the key in the ignition, turned on the battery and showed him how to set the clock. Afterword, I wished him good luck and went to bed.
The next day, the big day, I got dressed, fed and was ready to start my daunting task of running for 20 miles and over 4 hours. Bing had an appointment so we agreed that I would run while she was gone to kill two birds with one stone. It was getting late and I wanted to leave at the same time as she, so I went to get my keys and load up my car. Keys. I could not find my keys. I yelled that she could not leave until I found me keys. She might have to leave me her back up keys to my car. We looked and looked and it ws getting later. I decided to check the ignition of the car, just in case I left them there and lo and behold, there they were. No worries man.
Oh, but worries there were. I had not only left the keys in the ignition, I had left the ignition on and drained the battery. I wasn’t going anywhere. I had to have access to my car and my stuff, defined as hydration and numerous changes of clothes in case the weather changed. Options where flying through my head. I could run back and forth to and from the house as needed but that would mean running on a major road. I could have her drop me off but that would mean leaving the bag and hydration replenishment unattended. So many options, all bad.
Out of no where, my Knight in Shining Armour jumped on a grenade (I know, I am mixing my analogies, just go with it, OK?) and offered to let me take her car while she waited for AAA to come and jump mine. Of course, she would have to miss her appointment but she knew how important my 20 mile run was and she was willing to take one for the team. Team Miller. God (and I) love you Bing.
Marathon Training: The 20 mile run. Having never run more than 18 miles, the 20 miler is daunting. The mountain that everyone must climb in order to finish marathon training. Few training programs that I have seen have you run more than a 20 mile long run but none have you run less and I was going to start mine under duress.
Bing was planning on riding her bike alongside me for a few miles so instead of running on the crushed gravel of the state park, we decided I would run in the industrial park in that her riding on the paved streets would be easier. I arrived at my usual parking spot, loaded up my hydration, checked my clothing and confidence started to build. The temp was in the thirties with a 10 mph wind. I had planned to wear a baseball cap but realized my ears would freeze so I went with winter cap. I wore my Mizuno Breathright pant, my phenomenal Nike half zip shirt and a windberaker. I knew I would need to cover my hands to so I wore some inexpensive cloth gloves that would be disposable if I just did not want to wear them or carry them anymore. Confidence was high so off I went.
The first two miles where hardest in that my left leg, below the calf felt tight. I t would be a very long day if it didn’t loosen. Little by little I felt better. A small pain here, a small pain there but running wouldn’t be running without small pains.
Bing showed up after an hour with my car fully charged and a big smile on her face. We unloaded her bike and off we went. For four miles or almost one hour, she kept me company. That really helped make the time go faster. After an hour, Bing left with a promise to return later and I kept on task. My marathon goal was to run a 12:30 pace and I was keeping fairly close to that goal.
There was one problem after Bing left. In that we had to load her bike back into my car and I had to give her proper “Thank You Hugs”, I stopped my Garmin so as not to include the break in my total time. Unfortunately, “Mindless Bob”, the same Bob that failed to turn off the car the night before, came back to visit and forgot to start the watch back up after I resumed running. Since I was using my Garmin to verify my 20 mile distance, not starting the watch ment I had donated at least a quarter-mile to the running gods and was not going to get credit for it. Lesson learned, I hope. Leave Mindless Bob home the day of the marathon.
After another hour of running, Bing returned and rode her bike with me until I finished. By the end of the training, She had to ride around 8 miles and boy was she tired when the training run was over but I really appreciated her taking the time to go along with me and keep me company.
In the end, I ran for four hours, eleven minutes and five seconds. My average pace was 12:32 (11:50 Nike+) and I burned 3837 calories (4257 Nike+) calories. I ran three miles in under 12 minute pace, including an 11:34 20th mile and only three miles over 13 minute pace, which normally included a stop at the car to exchange hydration bottles. I followed my run a mile and walk a minute plan most of the run and had little pain throughout.
I would like to take a moment to review one aspect of the run. Four Hours, Eleven Minutes and Five Seconds. That’s a long time. Just think how your legs and butt would get tired if you sat tin that car that long. The worst part is that I will still have another hour of running when I reach that point in the marathon. All along my marathon goal time was going to be five hours and thirty minutes hoping to actually beat five hours and fifteen minutes but depending on the weather, that might be very hard to achieve. Finishing is the true goal, time is secondary.
After my run, I tried to nap but really couldn’t. Bing and I went to famous running friends Bob and Jill’s for dinner. I had realized that I had not urinated more than around 10 oz over the previous 8 hours, even though I drank more than two gallons of liquid in that time. I also realized I had only eaten one bowl of cereal from 7:00 AM to 6:00 PM. Interesting how the body works. If you don’t excessive, you are hungry all day. Run 20 miles and you aren’t hungry at all.
In the end, I was surprised my body was hardly sore. Just above my knees hurt a little at mile 17 and I reminded myself to thank Tina for making me do the Squats and Lunges for the last 6 months. Thanks Tina.
Now the plan is to run a half marathon next week (Yippee, racing season is starting) and the full marathon in five-weeks. It’s been six months preparing for the marathon but I think the end is in sight and I have complete confidence I can cross the marathon finish like and then call myself a marathoner.
Weight: 245.5 (-9#)
Nutrition: Standard Breakfast, Left over Chinese for lunch and two brats, past salad and spinach for dinner. Oh, did I forget to bring up the small slice of cake too?
GEAR: Since I had run 16 miles on Friday and Saturday combined, I had planned on taking today off but Bing wanted to enjoy the nice weather with a short run, so I took advantage of the outing to try a Camel Back hydration unit that included a water bottle that sat on a 45 degree angle at your waist on your back. I bought the unit to use at the Schaumburg Half Marathon to be run later this month. The race only has four eater stations and I did not think they would be sufficient for my proper hydration.
When running with the Fuel Belt and large bottles of liquid at the Tyranena race, the bottles never came in to play or inhibited my running style. When I put the Camel Back Water Bottle belt on , I could feel the bottle bounce up and down on my back. I could very well have lived with the bouncing if there was a benefit to the volume of liquid I could carry but once home, I found that the four large fuel belt bottles actually held TWICE as much liquid as the Camel Back bottle. Since we had bought the Camel Back bottle system at REI, we returned it without any issue from the store. By the way, Bing washed the bottle before we returned it.
Cardio: Since Bing’s pace is so much slower than mine, I knew I could pace with her, run a very good fat burning zone run and keep her company at the same time. Everyone wins. I was very impressed with her progression over this year. One of her primary goals this year was to run 5 minutes straight. It may not sound like a big goal but when you never ran 3 minutes straight, 5 minutes seems like an eternity.
Bing has been running very well lately. Her running the 1/6 Barrel at Tyranena was a great example in that she had never run that far before. Today was another good example in that we ran 28 minutes and we only walked three times and her walk breaks are much shorter than ever before. Keep up the great job Bing!.
Filed under: Captain's Log, Cardiovascular, Hydration, Nutrition, Resistance Training
Weight: 263.5 (-10) For those tracking this Blog at home (And if you are not, you should be!) I have now lost the first 10 of the 40 pound weight loss goal. Yipee.
Nutrition: The standard breakfast is transitioning from Honey Nut Cheerios, Oat Cheerios, Fibre One and Go Lean mix to half Honey Nut Cheerios and half Go Lean. I think the Go Lean has most of the good stuff I am looking for. For lunch, I have the basic lunch and for dinner, since tonight will be a Cardio night, will be three eggs and wheat toast.
Resistance Training: Last night Tina Dunn, Healthy Inspirations (847-923-5239) came over and presented Bing and I with our new Resistance Training Routines. I will detail them later in the week but I must say that we will be getting a much, much better work out for our time spent once we start the new program. both Bing and I are very excited about it and I, for one, have never got excited about resistance training in my life.
Cardio: Today was not the normal Tuesday/Wednesday bad run day for Bing and I . She set a personal record by running 3/4 of a mile straight for the fist time in her life. WELL DONE.
I ran 60 minutes with the entire run performed in my fat burning zone with an average BPM of 140. My distance of 4.9 miles was .2 miles better than my last 60 minute run and my I-Pod tells me I consumed 977 calories. Lastly, Tina Dunn suggested we cool down by walking backwards so tonight I finished with an 1/8 of a mile backward walk.
Weighing in before and after the run: I mentioned one other time that Bing bought me a scale so I can weigh myself before and after training runs to learn what the impact is and if I have proper hydration. Tonight I threw the scale into my gym back and found that I lost 2.5 pounds from the run. I have read that you are supposed to hydrate as much as you lose and you should break even after a run. I plan to keep track of this information and we will see what the regular results are.
Mark Bittman offers eight new rules for healthy eating.
By Mark Bittman
Eat what you like, but think about proportion
Americans eat more doughnuts, soda, and chips than real food. While you should continue to eat the foods you like, eat them moderately and concentrate the majority of your diet on foods that are naturally low in calories (low-fat junk foods can be pretty high in calories, and even low-calorie junk foods add up quickly, too). Don’t fall into the trap of thinking about foods as “good” or “bad”—nothing is evil, or is going to hurt you in moderate proportions; similarly, no one food is going to save you.
Make it Happen So how do you find the right proportion? For me, it means eating loads of fruits, vegetables, grains, and nuts during the day, and saving meat, processed foods, and desserts for dinnertime. Maybe this method will work for you, too, or maybe you’ll find you need a tiny bit of dessert after another meal, or you get less hungry if you have high-protein eggs or other meat with breakfast and not dinner. The key is to experiment until you find what works best for you.
Think plants first
You cannot go wrong relying on vegetables, fruits, nuts, and beans. In general, they contain far fewer calories per ounce than anything else, along with nutrients that runners need. Iron, for example, which helps runners sustain energy and fights fatigue, is found in spinach, green peas, broccoli, kidney beans, and chickpeas—all of which also provide more protein per calorie than animal products (per calorie, cooked spinach has more than twice as much protein as a cheeseburger). Even those plant foods that are relatively high in fat and calories, like avocados and nuts, contain the sort of fat that should be in our diets (namely, mono- and polyunsaturated, which are actually good for your joints—good news for runners) and minimal saturated fat, the unhealthy kind that’s been linked to increases in the risk of heart disease.
Make it Happen Set goals that are going to help you cut back on animal products, processed foods, and junk foods—as well as help you load up on vegetables, fruits, nuts, and beans. Here are a few easy changes to incorporate into your routine: Try adding a salad to dinner every night, or going completely vegetarian once a week. I keep a bag of superportable nuts and dried fruit in my desk drawer at work all the time so I don’t reach for a bag of chips or an energy bar out of laziness.
Start shopping and start cooking
It’s impossible to eat well if you don’t shop; it’s nearly impossible to eat well if you don’t cook. I’m not talking about shopping in farmer’s markets (though they’re great), and I’m not talking about cooking four-star meals. You should be shopping like your grandmother, which means buying ingredients that are fresh (vegetables) or naturally long-keeping (grains and beans), and cooking like, well, me, which means simply. The recipes in this story are good examples.
Make it Happen Start shopping regularly—twice a week is great (I often wear a close-fitting backpack on runs so I can pick up a few things while I’m out), but once a week will do to keep your kitchen stocked. Few runners have time to cook seven nights a week; but if you cook none now, one would be a good start, and if you cook three now, try to make it five.
Buy and make extra
Once you’re shopping regularly, start buying and cooking in bulk. It takes just a little more time to roast or grill three pounds of vegetables than one pound.
Make it Happen Wash, prepare, and cook vegetables, beans, and grains in large quantities that will last all week. It also helps to plan for leftovers; if a recipe is for four and you’re only two, that’s perfect; or you can easily double recipes and freeze the remainder for a future meal—it’s just a matter of thinking ahead.
Don’t set goals you can’t reach
It’s just like running: If you’ve run a 50-minute 10-K, you wouldn’t shoot for 35 minutes the next time around. If you set realistic targets and reach them easily (or at least without too much of a struggle), you’re likely to move closer to your ultimate goal than if you set an unrealistic one, try to reach it all at once, and fail.
Make it Happen If you’re incredibly motivated—as I was—you might cut your consumption of animal products and processed and junk foods by two-thirds. For many, that’s a huge adjustment. If you are intrigued about gradually changing your diet, you might try this: Each day, eat one more piece of fruit and one more vegetable than you do now, and one less serving of processed foods than you do now; each day, eat one more serving of whole grains than you do now; and each week, eat one less serving of animal products than you do now. Take it from there.
Ultimately, animal products are treats
USDA data shows we eat 225 pounds of meat and cheese per person every year—that’s up 79 pounds per person just since the 1950s. That’s way more than is good for our health. If we reduce our intake by 10 percent, that’d be a terrific first step.
Make it Happen Meat is flavorful, so think of it as a seasoning rather than the anchor of your meal. Use bacon to flavor beans and rice instead of eating a quarter pound of it at breakfast; make vegetable sauce for pasta with some meat, rather than a meat sauce; have that huge steak four times a year—not 20.
Don’t worry (too much) about “nutrients”
Many runners are hypervigilant about getting a certain amount of carbs and protein in every meal. They forget that carbs are in everything; if you eat plenty of whole grains, beans, and greens, you’re getting enough. Same goes for protein. The only exception is when you’re in heavy training, like for a marathon. If you’re seriously training, you’ll want to eat some extra complex carbohydrates before most runs to make sure your energy levels are high. And throughout the day, get an extra serving or two of protein to repair your muscles from workouts.
Make it Happen Oatmeal is one of my favorite sources of complex carbohydrates, and I usually have a bowl before most runs—but any whole grain will do the trick. If you eat two servings of concentrated protein a day, you’ll be fine even if you’re training hard: That could be in the form of eight ounces of animal products or one serving of lean meat, fish, or poultry and one of tofu, or for that matter, peanut butter or beans. Remember, “protein” is not synonymous with “meat” or even with “animal products.” Per calorie, lentils have nearly the same amount of protein as ground beef.
Don’t confuse energy bars with real food
A heavy dose of simple carbohydrates has its place in a runner’s diet: namely, during a run. But for recovery, eat real food consisting of protein (preferably plant-based) and complex carbohydrates. While energy bars can be useful in a pinch, most runners mistakenly eat them in addition to—not in place of—an actual meal.
Make it Happen On runs over an hour or so, make sure you have a sports drink like Gatorade or a gel out on the route to keep your energy up. Postrun, skip the 350-calorie protein bar in favor of real food—a slice of whole-grain bread smeared with your favorite nut butter and topped with sliced banana is nearly as simple and much better tasting.
Weight: 265.5 (-8) Yesterday, Jill, the runner I ran the first 6 miles of the Indy Half with suggested my weight gain could have been due to water retention and the fact that I over hydrate after a race. Looking at todays weight loss over the last few days, she may be right.
Cardio: Yesterday, I had every intention on running 3 – 4 miles but Bing and I have a theory that we can only do what our bodies let us do and yesterday, our bodies where screaming…”REST”. Since I hurt my calf after my previous race by starting my training too soon, I listened to what my body was saying and when my shit started to tighten up after one mile, I started walking. Total exercise was around 350 calories, 1.75 miles and just under 30 minutes of effort. Not much to brag about but it was better than sitting on the couch.
We will try again on Thursday but really hope all is well for long run Sunday.
Resistance Training: We have not resistance trained for some time. Tonight, I did three reps of each excercise three times, just to try and get back into the swing of things. Tina is planning to meet with us next week to discuss a more formal plan.
Nutrition: Standard Breakfast and lunch with the addition of an orange. Dinner was Pork leftovers with mashed potato’s, gravy and steamed veggies.
Bing and I traveled to Indianapolis for a Half Marathon and 5K along with friends/customers Bob and Jill. Bing and I felt we where successful in our runs because we had fun but Bob and Jill where successful because they set PR’s and Bob just missed qualifying for the Boston Marathon by 5 minutes. Well done Bob and Jill.
As previously mentioned, my goal of this race was not to set a PR but to start to prepare for my April Marathon by learning how to run at a Heart Rate so that I would not run out of gas after 10 miles and I was successful. I ran the entire 13th mile of which WAS MY FASTEST of the race and I had a nice kick the last two hundred yards to pass numerous runners as I got closer to the finish line, all while averaging 149 BPM for the race. The first time my BPM averaged under 160 in my half marathon carrier.
As for having gas left in the tank, this race was my first with a negative split including my three fastest miles taking place in the second half of the race including my fastest mile at mile 12. The plan was to run at lower BPM at the beginning and my first 7 miles averaged 133, 136, 142, 143, 144, 145, and 145.
My breakout for time in each zone was 1:11:13 in Zone 3 ( 138 – 149 BPM) and 1:20 in Zone 4 (149 – 163).
This performance give me hope that I can run in Zone 3 longer and help me achieve stronger performance over the longer distances I will need for the Marathon. After finishing this race, I already starting talking about the two half marathons I have been keeping an eye on in November.
Less relevant statistics of the race was my time of 2:39:19 and 2589 calories.
Calf performance: I am extremely happy to stated that my calf’s held up well in the race. On a scale of one to ten, I probably had a pain of two in each calf but it never hit the Knot that I experienced since my last race. I was concerned up to race time because I was experiencing little pains all week. Bing tried to help by “Elbowing” each calf the night before the race to loosen me up. I wore compression sleeves on my calfs for the 5 hour trip home.
GEAR: I felt I made good clothing decision by following Runners World What to Wear While Running guidelines for under 40 degrees of a long sleeve (1/2 zip) wicking shirt, windbreaker, sweat pants (Mizuno Breathright) ,gloves and I used a thermo headband for the fist time in lieu of a stocking cap. I was able to zip the shirt and jacket up and down depending on the wind direction and keep warm or cool as necessary.
I-Pod Failure: NNNNOOOOO!!!!!!!!One of the reason’s I like my I-Pod Nano is that it tracks my runs for me as well as retains and plays over 70 “Running” songs for my running pleasure. After 13.1 miles, I went to stop the tracking and, for some reason, the entire I-Pod shut down. When I plugged it into my computer to download the event later that night, I realized that the reason it shut down was that It had run out of battery (Which I can understand why in that I charged it the day before) and it never saved my run. This is at least the second time I lost a long run due to I-Pod failure. DARN IT!
Nutrition (GU) and Hydration: I wasn’t sure if my lack of energy in past races could be improved by more Gu energy gel so I Gu’d at miles 3.5, 7, 9 and 11. Indianapolis Half Marathon had many (too many?) water stops so I had small cups of water and/or Gatorade at each stop making sure not to overhydrate.
Eating on a long trip is always tricky. We try to combine easting for comfort and eating for results. Usually, I try to have either a pasta or a fish dinner before the race. It was late when we checked into the hotel so we found a convenient Denny’s and I ordered a Omlete and ate one pancake, one sausage, one bacon, half my hash browns and half my omelet. In addition, I drank decaf coffee and lots of water. I always drink lots of water.
For pre-race breakfast, I ate half a bowl of standard cereal and just before race time, I ate a mini-clif bar. I never felt hungry the entire race.
One the way home, we ate at I-Hop, where I had a Colorado Omlet that included sausage and bacon again, as well as two english muffins. It wasn’t my normal post race McDonald’s but it sure tasted good.
For dinner, Bing and I where getting home late so we went for comfort food and had Grilled KFC, along with sides of Mashed Potatoes and Mac and Cheese.
Our Travel Kitchen bag had three different types of Meijer Jerky, which is very high in Protein and low in calories, fat and carbs. We also had a small amount of trail mix and, for the trip,. In addition, I had about a half dozen Meijer M & M cookies, but I was a good boy in that when I got home, we disposed of the balance so that they are not calling my name for the rest of the weekend. Our travel cooler, which is really cool in that it has a shoulder strap to carry it with, was full of Desani water, mineral water, Gatorade and Milk.
In all, I think the Indianapolis Marathon and Half Marathon was a well run race, with a nice Expo, nice finishers medal and an all around good time. If I don’t run the Chicago Marathon next year, I can see Bing and I running the Indy again.
Weight: 266 (-6)
Nutrition: Standard Breakfast, Left over Grilled KFC, Potatoes, Mac and Cheese for lunch and Pork with Veggies, Spinach, potato’s and gravy for dinner. For an afternoon snack, I had a nice amount of watermelon, cottage cheese and some tuna fish.
Weight: 267.5 (-5)
Years before I started running, Bob S, a marathoning customer (More about Bob and his running wife Jill later) told me about “Homeless” . For those that are unfamiliar with the term, it refers to clothing worn by runners at the start of a race and taken off thereafter and left (for the homeless or picked up by race officials and donated to charity) on the ground once the runner warms up. Bing and I purchase ours from our local Goodwill.
The reason I bring Homeless clothing up is I think it is rude and dangerous to drop these bulky pieces of clothing in the middle of the run after you have taken them off. We saw numerous pieces of clothing sitting in the start of the Chicago Marathon and these are trip hazards. Bing saw a runner almost get trampled on at the Illinois Marathon when he tripped on some clothing and the rest of the pack had a hard time getting around him.
SO PLEASE, TOSS OR CARRY YOUR CLOTHING TO THE SIDE OF THE COURSE!
Cardio:With my next half marathon a week away, today’s goal was to run to burn calories and improve on my last run of 145 BPM average and I was surprised to be successful. I always said I could never run so slow to keep a low heart rate and lo and behold, I did.
I set my I-Pod for an hour run and ended up with over 5 miles and 0ver 1000 calories with an average heart rate of 135 and a max of 144. I didn’t hit 140 BPM until 37 minutes into my run.
I was surprised that I had a different set of muscles talk to me than when I run my normal pace in that my core seemed to be worked more than normal, as well my back and the muscles over the front my knees. Also, my recuperation was very fast. By the time we got back to the house, I could hardly tell we had run.
Nutrition: For breakfast, I had six 4″ Rd pancakes and sugar free syrup. Lunch was 1/4 of medium Veggie Pizza and bowl of 1 pt (weight Watchers) Progresso chicken and rice soup.
It has been two weeks since we took my measurements. Below are a comparison with first measurements and todays.
- Neck @ 17.25″ Now @ 17″
- Chest @ 46.50″ Now @ 45.5″
- Biceps @ 15.5″ Now @ 15.5″
- Flexed Bicep Now @ 16-3/4″
- Waist @ 46.5″ Now @ 46.5″
- Belt Line @ 42.25 Now @41-3/4″
- Thigh @ 27.5 Now @ 26″
- Calf @ 19″ Now @ 19″
Weight @ 268.5 (-4#)
I need to start out by saying that Bing and I ran the Morton Arboretum Fall Color 5K. Today is Bing’s first full year of running and she took 4 minutes off her time from last year. She now has run eight 5K’s this year. Well done!
Hydration: I once read that one way to see if you are properly hydrating was to weigh yourself before and after a run. Bing recently bought me a digital scale so I tried it today. Before the race, fully clothed and wearing shoes, I weight 273, but only 271 after the race. I did not hydrate at all during the 5K. Since this is the first time I performed this experiment, I dont know what to add other than to say, maybe I sweated more than I thought.
Cardio: LOTS of hills in the Morton Arboretum, which is a plant museum surrounded by a forest. I paced Bing and we averaged a 14:00 minute pace, my heart rate averaged 125 each mile, ran just over 32 minutes in zone 2 and only 11 minutes in Zone 3 or my fat burning zone. The Garmen says I burned 507 calories.
Now the bad part of the run. I was in left calf pain the entire race with only two weeks to go before my next half marathon. The message therapist yesterday was able to get me functional for today but could not get deep enough to rid me of my knot. I hope to go back to the Athletico message therapist once each week until the half marathon.
During the race, I kept dropping out to stretch but I did not feel any stretching in the calf area that hurts. The fact that the calf did not get much worse from beginning to end was probably positive but the fear was always in back of my mind that it would seize up and shut me down at any moment.
The balance of the day I did outside yard related work and the calf barely acted up. I am not sure what to make of it but still think I should seek guidance from Athletico before I try a long run.
Nutrition: Semi standard breakfast with more “Kashi Go Lean” and less Cheerios. After the race, Bing and I had our standard post race celebration breakfast at McDonald’s of which I had pancakes, sausage, hash brown and Sausage McMuffin with egg. Sure doesn’t sound like I am on a diet, does it?
Dinner was a type of caserol of Chicken Tenders, stuffing and low fat cream of chicken soup with a snack later in the evening of golden cake and some Snyders Pretzels and salsa. I will be interested in my Monday weight.
