Tag Archive: Running

My 2013 fitness plan!

survivormudrun

Kristi and I at Survivor Mud Run Seattle 2011

I have to admit over the last two years I have let myself go. The stress of corporate life and my doctorate along with some undiagnosed health issues really got the best of me and I ballooned up to nearly 280 pounds. I thought I carried it well until I had to buy a 3XL shirt! I nearly died! Last year I played a lot with food. I ate raw vegan, I ate vegetarian, and I ate a new way… Paleo.  For me this just works. I dropped about 30 pounds on the HCG diet with my doctor and have kept it off with the exception of a few holiday pounds. So here is the 2013 plan. As of right now I am on day 3 of a 21 day HCG cycle. I should lose another 18-25 pounds and I am REALLY excited about that! Then my birthday, a few weeks of paleo eating and another 21 day cycle. That should put me near 200 pounds and pretty close to where I was when I was married 13 years ago.

In the mean time I am also doing the 100 push-up, 200 sit-up, and 200 squat challenges and trying to get some good long walks in on the nice days. Starting in the spring when it warms up I’ll start my daily runs back up and I’m going to shoot for 250 burpees by the end of the summer. I’m also going to start doing some off-road running races, several mud runs and maybe an off-road sprint triathlon. I know it sounds like a lot of training, but it’s really not. I’m trying to keep it under 30 minutes a day and am only at about 15 minutes right now. as the weight comes down I’ll also pull out my pull up bar and kick off the 100 pull-up challenge plan.

I know that sounds like a lot of exercise, but the core of my health changes are really focused on quality paleo eating. In essence it’s the “cave man” diet. Ask yourself would a cave man eat this? and if the answer is no… skip it. I eat all the fresh vegetables, fruit, and organic grass fed meat I want. No counting calories no real rules to follow other than avoid grains and dairy. At first this sounds very restrictive, but I can assure you I enjoy eating this way better than the crap I used to eat. Tonight we had lemon garlic roasted chicken, raw carrots, fresh strawberries, and a spinach salad. For me there is a LOT to get excited about there! I’ll be writing more about paleo eating in the coming weeks and sharing some recipes. If you want one to get you started try out these awesome gluten free, high protein paleo pancakes! 

I’m only a few days into this, but I feel great and I will keep everyone posted on my progress.

Spoiler alert… I’m considering a late fall marathon. :)

What are your fitness goals for 2013?

My current training plan… A long overdue update.

 

One of the difficult things about writing a blog about running every day is getting the time to write consistently. I promise I’m working on that!

A lot has happened since my last update so I’ll share just a bit.  So far I have run a minimum of one mile every day since the 9th of April 2011. My current total mileage is 178.28 miles! Not bad for 3 1/2 months! In that time I have lost about 20 pounds, but more importantly my body shape has been changing a lot. When I started I was in size 48 pants and 2 days ago I was able to get into a pair of 38′s something that has not happened in a LONG time! Just a healthy reminder that it is not ALL about weight loss, but more importantly how you look and feel and I look MUCH healthier and feel GREAT!  I ran in my second obstacle race last weekend: The Warrior Dash (Race Report to follow) and am now weight lifting as part of my training plan.

A lot of people have ask my why I keep my mileage so low… my first response is usually something like: “How many miles did YOU run this week?” or Most people do not consider 10-15 miles per week to be low mileage. The truth is for someone who has only been running for a bit over 3 months a 15+ mile week is a BIG week and at this stage of my running career we are putting in base miles. Basically I am building up the joints and muscles for harder training to come by taking it slow and easy right now. I have managed to stay healthy and injury free up to this point because I am VERY careful and listen to my body and what it is telling me. MY body takes this level of mileage fairly easily at this point, but I am staying here because I have added some weight training to my plan to help me in my obstacle racing, to build strength, and stay injury free.

Here is my current plan:

My heavy days: 2-3x per week (By feel if I am too sore or tired I skip one weight session)

My light days: 2-3x per week (Again by feel skipping a session if I am too sore or tired)

My heavy workout is obviously focused on developing whole body strength and power, while the light day is much more focused on core strength and cardio. The light day was also added because I noticed that a lot of the “easy” obstacles were really feats that required good cardio while working the entire body while taxed by running. Both workouts are short and designed to work the maximum volume of muscles in the minimum amount of time. I’d love to hear feedback from other runners and obstacle racers to learn what you are doing. My goal is to build strength and learn the basic lifts to get started in CrossFit. I am starting an 8 week cycle of this routine, at the end of this cycle I will meet up with my trainer again and adjust the exercises based on my the gains I have made and current needs. My big goal is to do a marathon this Fall, followed by Tough Mudder Seattle next year, and if I’m up for it a 50 mile race. :) For more frequent updates make sure to like Running For 365 Days on Facebook!

 

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Days 24-51 – Holy COW I am a Blogging Slacker!

Wow… Where did the MONTH go? I know (hope) there is someone out there that is asking themselves What on earth happened to Brad? Well… First let me say I did in fact run every day this month. If you would like to see the details of every run you can see them on my Runtastic Profile. Here is the High level summary:

Not bad for a guy who thought a long run was to the fridge and back 52 days ago!

So, whats happened this month, well I have flirted with the idea of eating vegetarian, and I have to say I don’t really miss meat like I thought I would. I am currently about 90% veg and 50% vegan. Not really for any moralistic purpose, I just feel like it is a healthier way to eat. I have been reading The Engine 2 Diet and it has been a BIG help in showing me how to eat “man food” that is vegetarian, healthy and delicious. I always felt like eating veg was eating foods food and that I would be limited to salads, sandwiches,  and stuff like that, but I have had some AWESOME vegan and Veg meals. If a Texas Fireman and IronMan Triathlete can eat Vegan I feel like I should be able to go veg for a month so that is the current challenge.

I have also been barefoot running off and on in my Vibram Five Fingers, and I really enjoy it as well, but it is hard for me to get the distance in that I can in regular running shoes, but I understand the logic behind why it is a good idea to run barefoot and how it could benefit me. The issue is that your feet are used to being supported all the time, so there is a lot of muscular development that has to happen to build healthy strong feet, and it just takes time. Krisy is a stay at home mom and wears her Five Fingers out and about every day so the break in period for her has gone MUCH faster than it has for me due to a demanding work schedule. Still both of us love them and I highly recommend you try a pair on and see for yourself what you are missing. If you are thinking about it I recommend you check out Vanessa Runs, the famous Barefoot Ted or Barefoot Running University for good barefoot training information. I share what I am doing and what works for me, but I think it is always a good idea to get multiple perspectives.

I also had my first business trip as a careful eating runner. Its not as hard as I thought it would be. I was on a three day trip to Salt Lake City for a district meeting and I was able to go to all my meetings, dinners, drinks etc… and STILL get my runs in. Its a beautiful way to get to experience a new city. and the only advice I have to give is pack some shorts, shoes and tech shirt and get off your butt. It really was that simple. :)

Finally, I think I have a new direction for the blog. Instead of blogging EVERY run no matter how boring I am going to do a weekly wrap up of mileage and what happens and try to share more recopies and items of interest. I’ll still blog great runs, PB’s, and races, as well as the random intriguing thoughts I have, but I am not enjoying the pressure and tediousness of blogging every run with a map.  Hopefully it will make the blog more readable and informational for everyone. I’m down 13 pounds in a month and a half so the REAL plan is to keep running, blogging, and sharing with others to make their path to health a little easier.

Thanks for reading and please feel free to ask questions in the comments or hit me up on the Running For 365 Days FaceBook Fan Page.

-Brad

 

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Day 23 – Shopping and new shoes!

Today was a bit of an adventure… Krisy and I don’t do a lot of shopping but today we went to REI and got some cool stuff… the BIG buy for both of us was our new Vibram FiveFinger shoes! I got the Vibram FiveFinger TrekSport and Krisy got the Vibram KomodoSport. I also got a pair of Native Sunglasses, backpacks for Sarah and Sophia, some new Tivas for Krisy and I and a few other random things. It was a fairly awesome trip over all! :)

After the shopping festivities were over we went home and I had my daily run… First trip out in the Vibrams and I have to say they are REALLY cool! The TrekSport is a bit thicker in the sole because it is a trail running shoe and designed to give a bit more protection than some of the other models. Still, I really felt like I was barefoot. I could feel every pebble and twig I stepped on and the shoes ability to conform to the ground gave excellent traction. Its a weird sensation because while I could feel every thing I stepped on it never one time hurt. The one really cool thing is this shoe encourages a forefoot or mid-foot strike and as a heel striker its a big change for me. I kept the distance short and was really done when I got home. I go barefoot a lot, but usually just walking around in my house or yard. 1.6 miles continuous was more than my feet were used to and they were a bit tired, but I really enjoyed them.  My biggest concern was the pounding my feet would take being 245 pounds. The guy at the store assured me it would not be an issue and I have to say he was right. The mid-foot strike I instinctively used barefoot had NO pounding and my knees, ankles and hips all felt REALLY good. If you get a chance I highly recommend you try a pair out… It’s REALLY cool! I am following the advice given to me of keep it slow and no more that 10% of your weekly mileage and work up every day use over time. I can tell you the muscles in my feet and lower legs are thanking me for my decision the heed that warning and I feel like I am going to get HUGE calves! :)

Here are the details of todays run:

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Day 22 – The day before Opening Day Fishing!

Today is the day before opening day fishing and it is COLD and raining. I kept Sophia out of school to take her up to see the flowers at the Skagit Valley Tulip Festal. I’m still in rest week letting myself heal up a bit before I kick it up another notch. Anyways, I spent most of the morning waiting for it to warm up a bit, but it wasn’t happening for me. I let Sophia know I was getting ready to go and she was stoked so we both suited up and out the door we went. It was raining and windy, but we had a nice chat together and the experience really solidified the idea that Sophia LOVES to run with me, because I don’t think most people in their right mind would choose to run outside in this kind of weather… It was a good diet day. Not much else to report. Here are the details:

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Day 16 – LSD Run With Sophia

Today was the first time I have let Sophia go with me for a Long Slow Distance (LSD) run with me. She has been such a trooper with runs up to 3 miles that I though we could head out for 5 and see how she did. If it got to bad we could always call mom to come get her right? So, out the door we go… I was keeping her speed in check knowing we had a LONG ways to go today. Sophia was REALLY excited about running all the way to the fruit stand as as I plodded along she was racing all over the place hopping over logs and playing. About 2 miles in she fell on her bum, and we had a short break while I convinced her this wasn’t the end of the world and we talked about how important it is to be careful and pay attention when you train if you don’t want to get hurt. After about 2 minutes she was off again with no complaints. At the turn around point she was still going strong so we kicked up the pace a bit… and headed home. I feel bad because I accidentally turned in towards the house at my 3 mile turn shaving .7 off and hosing her out of her first 5 miler. :( Still, she got 4.25 miles in, she had a ton of fun and went out to play while dad showered and relaxed! I am kind of curious how far she will run before she complains even a little bit at this point. today she really did slow me down a bit, but my knees and back are hurting a bit so I think it was good to slow down and just have fun. Next week will be an early recovery week to give my body some time to heal after 16 consecutive days. Overall I feel fantastic, but I also know I am going to hit a wall if I don’t slow down and rest. A normal training cycle would be 3 weeks on 1 week recovery, but since I am still adjusting I am going to do a couple 2 week on and 1 week cycles to make sure I get enough rest and recovery time. All my runs next week will be 1-2 miles and I’ll be focusing on nutrition and stretching. :)

 

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Day 15 – The Great Trash Run of 2011

After a long week I was ready for a short fast run. Sophia and I suited up and headed out the door at a fairly good pace. However, less that 100 yards from the house she stopped to pick up a piece of trash and told me all about how bad littering was. I applauded her commitment to the environment and encouraged her to continue on. About 15 paces later she found a Wal-Mart bag and I knew it was all over… from that point on we both stopped to pick up everything we found around our 1 mile loop. I was a bit annoyed at first because I was ready to run, but her saving the earth song brought a smile to my face… I wonder how much nicer everything would look if everyone who ran took a day a month and picked up their usual loop? Mine looks pretty good right now!

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Day 14 – 3 miles with Sophia!

I know I go on and on about this, but I can’t tell you how much I enjoy running with Sophia. We really have a LOT of fun and she may slow me down sometimes, but this early in the game it is more important that I get out regular than it is to be fast or log a ton of miles.

Today we ran down the Centennial Trail. I usually run on a short flat section of this trail right in front of my house, but today we drove down to the big trail head and took a different route for a little variety. Walking in the forest was a lot of fun, because it was a cool teaching opportunity for us as we discovered new birds and plants. We also had a great conversation about cougars because of the big orange warning sign. This route had a much bigger hill that slowly climbed 390 feet over about a mile. It’s not a huge hill, but it is LONG and steady. It was nice to get a change-up from the short steep hills around my neighborhood. the details are below:

Day 13 – Recovery run

Thursday night was another late night run. I was very tired after work and had a bit of acid reflux from some very spicy hummus I ate about 4 hours earlier. I had planned a longer run, but decided a few yards into it that tonight would be a easy 1 mile. I know a lot of folks will say that running every day is terrible for you and that you should avoid it, but I disagree. The human body was built to run and move. what you need to be careful of is not to go to hard or fast too soon. There are a LOT of steak runners some of whom have a mile or more every day for 20 years!  This idea is reinforced for me based on the idea that you don’t see the repetitive injuries in sheep herders or other hard-working people who walk run and work every day for their entire lives. However, I do think you need to be VERY careful. You need to keep an eye on your mileage and pace and increase slowly once you have a feel for what you can tolerate. You also have to keep a VERY close eye on nutrition.  I personally feel VERY comfortable with the slow pace and short distances I have been doing and will slowly mo more than 10% per week increase the distance and pace over time to get to my goal distances.

I have been super busy all week and have consistently been behind on my blogging. Thank goodness for Runtastic taking care of logging all the details of my runs so I can go back 2 days later and write a post if I need to! Anyways, I hope you have been enjoying my daily ramblings… Here are the details:

 

Day 23 – Opening day Fishing

After a LONG day fishing with the girls It was time for another run. I was really tired after a night of staying up too late, eating hot dogs and getting up WAY to early. I got a limit of trout, Krisy got 4 and Sophia got 3 so it was a good day over all, but I was REALLY tired by the late afternoon when I finally got out for my run. Diet and sleep are everything.

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