4/9 Pre-Diabetes, Oh No, Whats Next
April 11, 2010, 2:48 am
Filed under:
Nutrition Weight: 262# It appears that my weight will stay stable during my marathon training. Oh wait a second, maybe not. Read further.
Pre-Diabetes: Prior to starting my marathon training I followed the general suggestion of getting a physical. I wanted to make sure that there would be no health problems when I started this massive endeavor. As part of the physical, I had blood work performed. At that time, my doctor was concerned with my Blood Glucose in that it was at 101. I understand that anything over 100 is on the wrong side of “OK”.
The doctor did not seem concerned but scheduled me for another blood test on 4/1. No problem. I am very healthy. I eat healthy, I excercise and dang it, people like me. Unfortunately, my blood work wasn’t as positive as I am. My Blood Glucose actually rose to 111. At this level, I am getting closer to 125, which is considered Pre-Diabetes. These results, along with my father’s experiencing diabetes over the last 40 years of his life, made my prognosis not good.
The challenge I face is that I am told I have been eating to many carbs but from what I understood, I needed the carbs for energy during my training. Now what?
Bing and I called on our friends and co-workers as well as Trainer Tina to get their thoughts and suggestions. We printed our my average meals which I blogged months ago. I found that, although I had cut down on my snacks, I increased my carbs over time. We also found that food I thought was good for me ended up bad ( i.e. carrots turn to sugar) and food I quite eating would have been good (i.e. celery). Sometimes you just cant win.
My plan is to cut my breakfast and lunch carbs in half and as make better choices with my other carbs but not dramatically change anything else until after the marathon. Oh yeah, I am totally giving up my beloved M & M cookies. That alone brought Tina joy.
I understand that diet can reverse my bad Blood Glucose so I am hoping that, with the help of Bing and our friends, I can learn to make better food choices and not totally giving up eating for pleasure. It is quite possible that by eating even better than I had, I can reduce my weight better than I had over the last four months when I haven’t been able to lose any even though I have burned over 75,000 Calories.
1/14 THE 10 RULES OF WEIGHT LOSS
Weight Loss For Runners
THE 10 RULES OF WEIGHT LOSS
Nutritionist Nancy Clark shares 10 tips all runners should know if they want to drop some pounds.
By Nancy Clark PUBLISHED 03/05/2008
1. To lose 10 pounds of body fat a year, you need to eat 100 caloriesless per day. Cutting too many calories from your daily intake will sap your energy level and increase your hunger, making you more susceptible to splurging on high-calorie foods.
2. Don’t skip breakfast. Eat within two hours of waking. BING AND BOB DO THIS EVERY DAY.
3. In fact, eat more breakfast than you think you should. Trade in some of your dinner calories for more calories at breakfast.
4. Don’t allow yourself to get hungry. Eat at least every four hours, and split a meal in half to make sure you properly fuel up pre- and postrun. For example, eat part of your breakfast before your morning run (a banana) and the rest of your breakfast afterward (a bagel with peanut butter). BOB DOES THS DURING THE WEEK. NOT SO MUCH ON WEEKENDS.
5. Eat at least three kinds of food each meal from these four categories: breads, cereals, and grains; fruits and vegetables; low-fat dairy and soy; and lean meats, fish, and nuts. Breads, cereals, and grains should be the foundation of each meal, with protein as an accompaniment.
6. Shoot for a gradual loss of body fat. You’re more likely to put the weight back on (and more) if you drop weight too quickly. BOB TRIES TO DO THIS BUT, WHO KNOWS.
7. Liquid calories add up fast and can lead to weight gain. Minimize the amount of sodas, juices, store-bought smoothies, sports drinks, coffee drinks, and alcohol you conume. BOB DOES NOT DRINK ANYTHING OTHER THAN WATER, MILK AND ENERGY DRINKS.
8. Eat closer to the earth, enjoying fruits, vegetables, and whole grains. Minimize the amount of processed foods you eat; they tend to offer less fiber and are less satiating. WE TRY.
9. If you can’t resist fast food, ask for nutritional information before you make your choices (or check in advance via restaurant Web sites). Avoid any menu items with the words “fried,” “crispy,” and “special sauce,” which are guaranteed to be high calorie. BOB RARELY EATS AT FAST FOOD.
10. Remember that the calories in the energy bars, sports drinks, and gels you consume during a run add up, even though you’re running. Consume them only as needed.
1/8 Weigh in Day.
Weight:
“When are you going to show your weight?”
”What’s your weight fat boy?” “
Daddy, the fat man other there won’t tell us his weight!”
”Hey fella, would you please move over into the walking lane when us real runners are on the track?”
“How is the jogging going? Aren’t you afraid someone of your size is going to hurt yourself?
That’s all I hear nowadays? Everyone is highly anticipating my weekly weight. They see me running 25 miles a week. Burning 5000 I-Pod calories. They know I cut out night-time snacks for the last two weeks. They know I cut out adding salt to my meals for a few weeks. They know that I have been trying to lose weight for over three months now. They have seen my standard meals so they know what I am eating. They know that my stress test performance was comparable to a 20 – 29-year-old male. (Aren’t those the ones that drink the most? Maybe that outcome is not as good as it sounds.) People are curious. They may not know that my clothes tend to feel loser. They probably don’t know that I am starting to feel hungrier lately and that I am missing my snacks, especially my cottage cheese. They probably don’t know that I have improved my pace on short runs by over 30 seconds per mile. They have no idea that I feel like I have blazing speed when I run at the indoor track. (As the real runners glide past me, lapping me over and over. But I pass all (ok, most) of the walkers and I outlast everyone, especially those 20 – 29-year-old drunk males.) They don’t know about how good my sex life is (and neither will you!). But everyone wants to see if I have lost weight. Well Mr. and Mrs Nosy Pants. Curious Children of all ages. Runners and Walkers. I haven’t. What a let down! I weighed in today at 265.5. At least I am only bummed one day a week know by weighing in only on Friday versus every day of the week before.
Well, today is a day of rest. Bing and I are getting a new bed and plan to have some light cardio later in the day. This weekend is a mere three on Saturday and 9 on Sunday. Maybe we will take in a movie where I will order an extra-large double butter and get refills because it is obvious that what I eat or don’t eat does not impact my weight. M & M cookies, I hear you calling and I am on my way.
Nutrition: So to celebrate m successful weigh in (I did stand on the scale and a value did result) and because a new pizza restaurant opened, I had one half of a medium pepperoni pizza, 12 hot chicken wings and, even though I had asked Bing to bring in 2/3rds eaten bag of tortilla chips to work so I would not eat them, they where still inthe house so I had to send them to the big stomach in the sky and, poof, they were gone. Nice.
1/5 Tips on starting the new year.
Burr its cold. I have wanted to run outside but the streets are still icy and the cold is below my threshold. So back to the indoor track it is. I really miss racing. I know that Bing and I love to look forward to our races and our mini vacations. Just driving to the farther away events is fun in that we enjoy each others company. But for now, we got nothing going on.
On the other hand, I have found nice races for April, May, June and July and we could probably run the August, September and October races from last year with an addition of the Chicago Marathon in October. I was very excited when I found a January indoor 1/2 and full marathon and marathon relay in Milwaukee only to learn that the 1/2 marathon was full. I soon was again elated that the marathon relay was open. I had a team name and mileage figured out for Bing, myself and two running friends when I found out that, due to lack of interest and health issues, my team to be was a team not to be.
Well, if you need a kick-start in your running, read the following but DON’T try #1. I need all the readers I can get and I don’t need you going out on your own. Enjoy. There will be more Kick Butt’s latter in the week.
But First: Cardio: The training schedule asked for 3 miles, of which I ran 3.3 miles at an 11:44 pace and consumed 660 I-Pod Calories. Lance Armstrong came on at the end of my run and congratulated me on my fastest 5K to date. Nutrition: Standard Breakfast, new standard lunch and standard running dinner. NO SNACKS.
101 KICKS IN THE BUTT
You have 100 reasons for losing motivation to run. But we can top ‘em with tips, inspiring quotes, and more. Pick your fix. Repeat as necessary.
By Calvin Hennick PUBLISHED 03/22/2007
1. CREATE A BLOG where you post your daily mileage, then give out the Web address to your friends and family. Do you really want Aunt Ellen to ask why you skipped your four-miler on Wednesday?
2. MAMA, GET A NEW PAIR OF SHOES. Two-time Olympian Shayne Culpepper puts new gear she receives as an elite athlete to good use. “It’s fun to break in a new pair of shoes,” she says. “Sometimes that’s enough to get me excited.”
3. RUNNING COMMENTARY “Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp, or are you going to be strong today?’” –Peter Maher, two-time Olympic marathoner from Canada
4. GO SOFT. It’s hard to stay motivated with shinsplints, so get off the pavement for a few days and run on a cross-country course or unpaved bike paths.
5. LOOK TO THE PAST Emil Zatopek, who won four Olympic golds in his career, was a tough-as-nails athlete known for his intense training methods, such as running in work boots. Competing with a gland infection and against his doctor’s orders, the Czech won three distance events–including the marathon–at the 1952 Helsinki Olympics. That stuffy nose doesn’t seem quite so bad now, does it?
6. FORGET TIME. Shane Bogan, who coaches distance runners in the Washington, D.C./Baltimore area, advises leaving your watch at home once in a while. “It’s liberating not to be worried about pace,” Bogan says.
7. SIGN UP NOW for a winter marathon in a warm state. Every training mile you log takes you closer to that winter getaway in toasty Phoenix, Florida, or Las Vegas.
8. THINK FAST. The runners Christy Coughlin coaches in Wilmette, Illinois, always get a boost from this simple negative-splits workout: Run for 20 minutes as slowly as you want, then turn around and run home faster. “The long warmup helps you feel great and run faster on the way back,” says Coughlin.
9. GOOD-TO-GO PLAYLIST
Classic Rock
“Don’t Stop Me Now,” Queen
“Break on Through,” The Doors
“Gimme Shelter,” Rolling Stones
“Come Together” the Beatles
“What Do You Do for Money Honey,” AC/DC
10. BLAZE A NEW PATH. ”If you do the same runs all the time, it can beat you down,” says Olympian Alan Culpepper. GPS systems work great for mapping new routes. Or check out favoriterun.com or usatf.org/routes, which use Google Maps to let you plan and save routes.
11. FILL THE TUB with hot water, then head out for a three-miler on a frigid morning. The sooner you get back, the hotter your bath is.
12. EVERY MILE YOU RUN burns roughly 100 calories. Think of that next six-miler as two slices of pizza.
13. RUNNING COMMENTARY “No one can say, ‘You must not run faster than this or jump higher than that.’ The human spirit is indomitable.” –Sir Roger Bannister, the first man to run a sub-four-minute mile
14. THE BOSTON MARATHON is a year away. Think you can get there? (Go to www.baa.org for qualifying times.)
15. RACE ODD DISTANCES FOR AN INSTANT PR.
Kennedy Drive 8-K, San Francisco, May 13
Run for Alex 2-miler and 5-miler, Bentleyville, Pennsylvania, June 2
Six In The Stix II, Newport, New Hampshire, June 9
Quad-City Times Bix 7-miler, Davenport, Iowa, July 28
Falmouth Road Race 7-miler, Falmouth, Massachusetts, August 12
Bigfork Valley Challenge 4.5-miler, Bigfork, Minnesota, September 8
16. READ THIS The Loneliness of the Long-Distance Runner, a short story by Alan Sillitoe, tells the tale of a rebellious youth in a reformatory who runs in solitude and makes a stand against a system he doesn’t believe in. You’ll have new appreciation for the power of solo runs.
17. PLAY IN THE STREET. Skip a dreaded track workout for a fartlek (Swedish for “speed play”) session. After 10 minutes of easy jogging, run hard between two telephone poles, then slow down until you pass three. Then see if you can get to the traffic light before it changes, followed by a jog to the next mailbox. There are no set rules, so make it up as you go along.
18. THE PILE OF DISHES in the sink can wait till the sun goes down. Your tempo run can’t.
19. RUN AT LUNCH. Daniel Sheil, a marathon coach in Portland, Oregon, recommends lunchtime runs for two reasons: (1) You get your workout in before the day gets away from you; (2) You get a midday break from work stress.
20. RUNNING COMMENTARY “The more I run, the more I want to run, and the more I live a life conditioned and influenced and fashioned by my running. And the more I run, the more certain I am that I am heading for my real goal: to become the person I am.” –George Sheehan, M.D., beloved former RW columnist
1/3 Measurements to Start the Year
Measurements appear hard to understand. We actually try to take the measurements at around the same time of day but you really can’t unless you take them just after you wake up and I must have my coffee when I wake up, so taking measurements are not the highest priority.
Bing tries hard to take the measurements at the same location each time but, short of tattooing “Measure Here” on each spot, I don’t think we are 100% consistent. Really, how can my neck grow in just a few weeks. I will take the reduction in my chest as a possibility in that I think I have less a need for a Man Bra than I used to.
| |
27-Sep |
11-Oct |
31-Oct |
14-Nov |
27-Nov |
12-Dec |
3-Jan |
| Neck |
17.25 |
17 |
16.5 |
16.5 |
16.5 |
16.25 |
17 |
| Chest |
46.5 |
45.5 |
45.5 |
45.5 |
45.5 |
46.25 |
45.75 |
| Bicep |
15.5 |
15.5 |
15.44 |
15.5 |
15.5 |
15.25 |
15.5 |
| Flexed Bicep |
16.75 |
16.75 |
16.75 |
16.75 |
16.5 |
16.75 |
| Waist |
46.5 |
46.5 |
46 |
45 |
45.25 |
46 |
46 |
| Belt Line |
42.25 |
41.74 |
43 |
42.75 |
43 |
43 |
43 |
| Thigh |
27.5 |
26 |
27.5 |
27.5 |
27.5 |
27.5 |
27.5 |
| Calf |
19 |
19 |
18.5 |
18.5 |
18.5 |
18.75 |
18.5 |
Nutrition: I had the standard breakfast and decided to make a new standard lunch. Since I have decided to cut out my four containers of Cottage Cheese and Beef Jerky a week as daily snacks, I thought I should add some more lunch so my standard lunch will now be two wheat bread sandwiches with four ounces of chicken each in lieu of one 5 or 6 ounce sandwich.
I previously ate two sandwiches but Tina and I talked and we decided to remove some carbs and move to one larger sandwich. I really liked eating two sandwiches, which I spread over an early lunch and later lunch (11:30 ish and 1:00ish) . It kept me full. My weekday lunch will continue to be an orange, two fruit cups, one small baggy of carrots/celery and my protein mix cup of tuna and cottage cheese. I usually spread this out from 9:00 AM through 2:00 ish.
Cardio: Today was an 8 mile run. I set my I-Pod on 90 minute run so that it would update me of my time on the track every 5 minutes. The updates are a really nice perk from the I-Pod Nike + system. I would also check my pace every five minutes or so using the Nike+. I started out at a nice sub 11:00 pace and ended up running the 90 minutes at around an 11:30 pace and consumed 1700 calories. With warm up and cool down, I moved my body over the track for 8.5 miles.
I ended up running the entire first 8 miles without stopping/walking or taking a hydration break. I did not feel the need since I knew I would only be running 8 miles. When I start training over 10 miles, I intend to plan hydration, energy gel and walk breaks more frequently but in my current world, 8 miles is a short jaunt.
I ended up cooling down a longer distance in that I got into a nice conversation with a newer runner who was impressed with my consistent pace. She was having issues with endurance and I suggested she slow down her initial pace. Most new runners feel that speed is critical but I like to ask if they want endurance or to run fast and most prefer endurance, so I tell them of my experience of running slower, longer.
I had mixed results on the pain front. My left leg “bone” was hurting for the first several miles but eventually dissipated but I might have put to many miles on my new shoes before breaking them in. Mind you that they are the exact same shoe as my heavy miles shoe of the last six months but these where hurting my small bone on the side of my right foot, just before the little toe the last two miles. The pain was getting severe toward the very end of the run but went away quickly when I started walking. Bing suggested that I had not properly broke them in so I will use them on some of my shorter runs for a while and use my old heavy mileage shoes for the sunday long runs.
For the week, I ran over 25 miles and burned over 5000 calories, and this is just the first week of the 18 week program. Oh My.
1/2 More Ways to Burn 500 Calories
Nutrition: Standard Breakfast, Chinese lunch composed of 1 patty of Egg Foo Jung, 1/3 small order of Kung Pao Chicken and White rice for lunch and 1/2 small pepperoni Barnaby’s Pizza and half a small breaded mushroom for dinner.
Cardio: Today’s plan was to run 5 “pace” miles. In stead of running at our indoor track, I decided to try to run 5 miles on our treadmill because my leg (I like to call it “The bone in my left leg”) , was hurting and I thought striking the treadmill surface would be less painful than striking the concrete running surface of the indoor track.
I started out walking as I do at the track and took off at a nice pace after 1/16 of a mile. I felt good with on ly a slight pain in my leg. My I-Pod said I was running at 10:15 pace but the treadmill said 12:00 minute pace. I felt like I was running closer to a 10:30. I did not wear my heart rate monitor so I was running by feel. In the end, I ran my 5 miles and burned 1000 I-Pod calories and enjoyed another run.
Below are more ways to burn 500 Calories. I was recently informed that if you work out for 5 days a week for 30 minutes and eat 200 less calories a day, you will lose weight. My training schedule makes me work out for 5 days a week and I have cut out snacks which where over 500 calories, so I hope that I lose weight but am not going to fixate on it now that training has started.
25. Build a lean burrito—and you’ll save 630 calories. Here’s how:
- Instead of a flour tortilla, order lettuce.
- Instead of cheese, order guacamole.
- Instead of ground beef, shredded pork.
- Instead of black beans, order pinto beans.
- Instead of rice, order corn salsa
- Instead of salsa, order pico de gallo
The reduced calorie options add up to 490 calories—down from 1,120.
26. Think small at the ice cream shop. Even if you indulge in your favorite full-fat flavor, you’ll save as many as 550 calories with a 5-ounce size instead of a 12-ounce.
27. Think thin when it comes to pizza. Eat two slices of a medium thin-crust veggie pizza (360 calories) instead of two slices of a large, meaty deep-dish pizza (940 calories) and save 580 calories.
28. Beware hidden oils. Ask to have your food cooked with a little stock instead of oil, or order steamed or poached entrées: you’ll save 124 calories per tablespoon of oil. Also, have the kitchen skip oils added at the last minute like basil oil or chive oil, and save another 40 calories per teaspoon.
29. Order spaghetti with meat sauce instead of spaghetti with Italian sausage and save 560 calories. Even better: Order mushroom ravioli (670 calories) or pasta marinara (430 calories).
30. Nix that smoothie a day. A large 32-ounce smoothie can have 800 or more calories. That really adds up if you’re having on-the-go breakfast several times a week. Instead, try a filling lower-calorie starter of oatmeal with brown sugar and banana slices, and a cup of black coffee. You’ll save 518 calories.
31. Help a friend move. You’ll burn more than 600 calories in one hour of carrying boxes and furniture up and down the stairs.
32. Shovel snow. Clearing the driveway and sidewalks for one hour and 15 minutes will torch 510 calories.
33. Ice-skate for one hour and five minutes and burn 516 calories. (Or go inline skating and slash 562.)
34. Tap your foot. Your skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless. Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).
35. Be the hostess with the mostest. Go grocery shopping for one hour, put away your groceries, spend two hours cooking a fabulous holiday feast, set the table and serve. Then toast yourself for the awesome 640 calorie-burn. (A glass of champagne is only about 106 calories, so you’re still ahead.)
36. Go window-shopping. Whether you buy anything or not, an afternoon of walking around and trying on clothes can torch 548 calories.
37. Hit the pool. Do one hour of laps or 55 minutes of jogging in the water to burn 500 calories.
38. Stroll your way slim. Spend an afternoon pushing junior from the giraffes to the sea lions at the zoo (or around the aquarium or museum) and burn 523 calories.
39. Head to a county fair or amusement park. You’ll slash 612 calories in three hours from the casual walking and standing in lines. (Subtract 105 calories if you have cotton candy.)
40. Play a game of touch football or basketball with your kids for one hour and burn 500 calories.
41. Head for the nearest hill. Go sledding with the kiddos for one hour and five minutes. You’ll burn 500-plus calories.
42. Do an hour of circuit training and you’ll burn 544 calories.
43. Tackle the garage. Clearing out junk for 1 hour and 30 minutes will burn 510 calories.
44. Rake the leaves. Do yard work for 1 hour and 45 minutes and burn 512 calories. (Jumping in the leaf pile won’t hurt, either.)
45. Kickbox. Sign up for kickboxing and burn 510 calories in a 45-minute class.
46. Go cross-country skiing for one hour and five minutes and sizzle off 516 calories.
47. Exercise at home. Pop in a one-hour aerobics DVD, and finish with 20 minutes of yoga—500 calories, gone.
48. Walk or run a 10K and you’ll burn up to 680 calories.
49. Go hiking. Just one hour and 15 minutes will burn 510 calories.
50. Cut down your own Christmas tree. Hike out, find the perfect tree, cut it, and take it home. Put it up and decorate it for 1 hour to burn 519 calories.
12/30 5 Mile run
Weight: sorry, you have to wait for Friday.
Cardio: Today is a 5 mile run day. One day after my short 3 mile run on the treadmill. At first I was wondering if my legs will mind running two days in a row but then I remembered that I usually run on Saturday and Sunday, so two days should be no problem but it will be interesting to see how Thursday is with a third day in a row.
I was able to complete the 5 miles in under 53 minutes. I believe it was my fastest 5 mile training run ever. My calories burned was approximately 1000. My left leg again hurt as I made my turns around the rounded corners. It as if the bone itself was hurting. I tried to lessen the pain by planting my left foot turning into the direction of the turn and making a wide radius on the balance of the turn. By never actually turning my left leg much during each turn, I put less stress on the bone or muscles. (Sorry if my explanation doesn’t make sense to you. It does for me.)
Nutrition: I ate my standard breakfast and lunch. Unfortunately, I was driving in a new area to me and an Al’s Beef jumped out in front of me and screamed for me to stop and have some fries. For those loyal readers of my blog, you know that I have little control over 1) Pizza, 2) Mexican food, 3) blondes and, if there was a 3A) Al’s Beef Fries. It’s possible that new franchise of Al’s Beef do not make anywhere as good as the original Al’s, so I think I can ignore the little voices in my head in the future and drive by the next Al’s I see.
Dinner was GREAT. Bing made tilapia and I had numerous filet’s. Along with the Fish, I had Veggies and Rice. The tilapia was 300 Calories, 6 Fat, 0 Carb and 66 protein. (WOW! That looks like a nice healthy meal.) The rice, of which I ate too much, was 900 Calories, 3 Fat, 151 Carb and 21 proteins, while the veggies where 100 calories, 0 Fat, 12 Carb and 8 protein. Dinner ended up 1200 Calories, 9 Fat, 153 Carbs and 95 protein.
12/29 Is Eating and Sleeping a Form of Cross Training?
Resistance Training: Yesterday was the first day of Marathon Training and was supposed to be a cross training day, unfortunately, life got in the way. Bing has a cold. We dont specifically know if the cold came from me but, well, lets face it, I could be the perpetrator. Anyway, on top of the cold, Bing has early shift duty at work this week so our alarm went off at 4:50 Monday morning and since we did not get a good sleep (i.e. someone or multiple someone’s had a restless sleep due to the cold), we were very tired on Monday.
Instead of doing our normal resistance training on Monday evening, we napped. For at least an hour. Boy that felt nice. After waking up, I could not get motivated to roll around on a ball or squat and lunge so I took the night off. Not the best way to start an 18 week Marathon Training PRogram but one that my body told me to take.
Nutrition: On top of not working out, I ate comfort food for lunch and dinner. I met a customer at the Old Country Buffett for lunch and, although I had 50% of my lunch some sort of grilled fish, I also had two pieces of pizza, a dab of dressing, and three small pieces of cake. Not the lowest of calorie lunches.
For Dinner, we had Mac and Cheese and Turkey Chili at a combined 1610 calories, 17.5 fat, 176 Carbs and 73 protein. I love Mac and Cheese but it’s probably not the healthiest meal in the world.
The beauty of Monday is that, after an evening of early to bed and early to rise, you get to start all over again.
Today, I had the standard breakfast and dinner (3 eggs on Wheat toast with the addition of one piece of Pepper JAck Cheese. Note to self, I don’t need the cheese next time). I met my brother for lunch at Panera and had a U Pick 2 of 1/2 Sierra Turkey on Focaccia with Asiago Cheese (500 Calories, 28 Fat, 46 Carbs, 20 proteins) and cup of Chicken Noodle soup (100 Calories, 2 Fat, 16 CArbs and 6 proteins) and the baguette of bread. LAter that day, I ate Bings 5 oz Chicken sandwich.
PLEASE NOTE…I have not had a snack this week. Not a mid day snack or an evening snack. OK, its only two days into the week but I learned my lesson last week when I counted my calories and found my snacks where adding up to more than a meal without the results.
CARDIO: Today on the training schedule was 3 miles, which I chose to run on our home treadmill to give my legs a rest from the concrete indoor track at our local club. The 3 miles took over 35 minutes and burned over 600 calories. Interesting was that I put on my heart rate monitor but I never looked at it. Not even once.
12/27 Shoes, Carbs and Long Runs
Weight: 264# (-9.5#) No comment
Gear: As noted in a recent comment by Runner Buddy Jill, she was concerned for my proper break in of my new shoes. My plan was to work my three pairs of Asics into a rotation.I ran 8.4 miles today in my back up Asics and my feet started to be soar after 7 so I think I will use them for my short runs on Tuesday and Thursday. I will use my current Asics for the longer Wednesday and Saturday runs and my brand spanking new Ascis for my long Sunday run.
If I stay on plan, I will put 215 miles on the new shoes by race day. I think that should break them in nicely.
Cardio: I ran 8.4 miles (1600 Calories and an average BPM of 142) in 90 minutes today and over 6 miles (1200 Calories and an average BPM of 143) in 1 hour 5 minutes yesterday. Todays special feature was that I averaged 10:45 I-Pod pace for the run. 10:45 is almost a minute faster than any of my normal pace on long runs. In my mind, that is a significant pace decrease. And the fact that I felt good most of the run and actually had a lower BPM than the day before was wonderful. I stopped for Hydration at 30 and 45 minutes but kept up the run for the balance of the time. I also hit over 760 miles for the year as of today with only two or three running days left. I start my Marathon Training this week so I am actually going to cut back my total miles by running only 3 miles on Tuesday, 5 miles on Wednesday and 3 Thursday. Not bad for a Clydesdale Master PEnguin in only his first full year of running.
Nutrition: If you have kept up with my Blog, you know that recently I listed my typical meals for Tuesday and Thursday. without snacks I eat 270 carbs and if I eat all my snacks, which sometimes I do, I eat 337 carbs. I read in Runners World that “If your running about 25 miles a week, aim for at least 2.25 grams of Carbs every day for each pound of body weight.” (If you are running higher mileage, eat three to 3.5 grams)
If I were to weigh 260# (some day i will, I just know I will.) then I would need 585 grams of carbs, thus As noted above, on my lowest eating days, my carbs, without snacks, are half that. With Snacks, they are 3/4 that number.
How many calories and carbs do you think I need to eat to burn fat calories but provide enough energy for my body to run 30 – 40 miles per week? That’s the real question.
12/25 Merry Christmas and Happy New Shoes
Weight: 265.5# (-8#)
Nutrition: Bing is a GREAT cook and we had a wonderful turkey dinner with stuffing and mashed potatoes for Christmas Eve Dinner. It was awesome. I toned down the carbs as not to work my pancreas as much as I did at Thanksgiving but it was still great as my oldest son and his girlfriend joined us for dinner. Anyway, even though Bing begged me not to weigh myself on Christmas. I did for the Blog and I was not to unhappy with the scale. A great dinner, great dinner guests and great conversation. It did not matter what the scale said. It could not dampen my spirits.
Gear: Bing and I exchanged running shoes for Christmas. This will be my 3rd pair of shoes in 2009 and these will be the ones I run the Illinois Marathon in May. I am going to do something different with these to keep track of my mileage in them. My customer/running friend Bob showed me how he writes his miles on the side of the cushion part of the shoe. I liked the idea and plan to do the same.
Yesterday, I signed up for two challenges on my Nike +/I-Pod tracking system. The first was the 500 Mile challenge I signed up for this year where I finished around 24th of those participating with around 750 miles and I started a 1000 mile challenge “For those that exceeded their 500 mile challenge in 2009″. My goal is to use the challenge to chart my 2010 performance. It’s a fun and easy way to keep track of your yearly, versus total, running miles.
