Eating For Fuel

Resolution: eat healthierHappy new year y'all!If you are just starting a new way of living your life which includes exercise and a change of any sort to alter your body, this short blog might help.  Working towards a goal of healthy living is a bigger challenge than what a "diet" entails.  It is longer term, holistic change. 

I have needed to look at my body as a machine which consumes fuel.  I expend energy requiring fuel!  When exercise is engaged, more fuel is consumed.  When I look at food in this manner, my consumption needs to be proportionate to how I expend.  Calories in, calories out.  Think about it this way: if breathing made you fat, people would try to stop breathing.  THis is not possible.  It may last for a minute or two, but you need to breath, and when you start breathing again, it will be to compenate for the stupid attempt by being "out of breath".  Dieting is the same.  We need to consume fuel.  There is no bad or good in food in this light, just as there is no bad or good Oxygen.

WOrking toward a more efficient and balanced body takes discipline.  Moderating our intake and output wil be a part of this process, but it is long term and gradual.  Start today, start small.  Create an overarching plan that is trackable!  Find joy in the changes, and try to avoid "holding your breath".  Cleanses and fads will come and go, but fitness and healthier living is long term!

Enjoy your new process!

Does A Runner Have Better Sex?

First, Let me say, I have wanted to write something about sex lives of runners for a while.  And if you are younger (a minor), you may want to move on to the next post.

Runners do it longer!  HAHAHA

Its a topic not shared very often.  But I will not be telling the details of my sex life other than that I have a lovely wife who I know would not appreciate me airing our intimate details into the cyber world. But I will say:  I see you checkin me out in my shorty shorts dear.... :)  RAWR.



Sex is part of life and the question to ponder is:  is sex better when you are fit?  

My personal initial thought is, is it ever BAD when you are not fit?  HAHAHA. NO.  Well, maybe! 

What increases in enjoyment and quality is a few aspects.  Firstly, when you feel good about yourself, when you are in a good place emotionally and in self-esteem, you are more apt to initiate, to be willing to have fun and be intimate with your spouse.  

Dr James White, professor at the University of California is convinced that running gives your sex life a boost.  He states that runners tend to have 15-20 % more sex than non-runners! See the article link below for more.

Top 10 Benefits of Us Runners In The Bedroom quoted from this article:

1. We are bursting with energy
2. we have practiced the moves
3. We are less stressy
4.  We are healthier
5.  We are sexier
6.  We have more confidence
7.  We are up for it
8.  We are more adventurous
9.  We are less needy
10. We have a shorter "refractory period"  (ready for second helpings sooner!)

Now has it ever been that your are too sore from your run to even think about it?  Cmon!  Im a guy!  If I was in a full body cast I would be raring to go!  Right after a marathon  there might  need a little TLC, but this is neither here nor there.

 In an article done in 2008, the findings are conclusive:

Male runners seem to have the sexual prowess of men two to five years younger, it found. Vigorous exercise, combined with lifestyle factors such as diet and not smoking, can improve a man's sexual status by up to 10 years.
"The science is very complex," says Dr. Ted Fenske, an Edmonton cardiologist who ran the Boston Marathon this year. "But running will improve vascular health and vascular health is necessary for a male to have proper sexual function." 

 When it comes to overall health, as the body becomes more heavy and fat percentages rise, men are more vulnerable to poor blood flow to the er... extremities, especially as they age.  Floppy noodle much?  No thanks! This article goes on to say that in a 2003 study done shows that for men who regularly run, they have a 30 % lesser chance of impotence as opposed to their counterparts.

What about just before a race?  Shouldn't sexual intercourse be abstained  to keep the energy levels up and therefore the race performance in hindered?  Not for women!  The same article states:

"What we discovered was that women do benefit from having sex the night before a race," says Mr. Finch, recalling the finding of Israeli physician Alexander Olshanietzky that "women compete better after orgasm."
Distance runner and three-time Olympian Lynn Jennings once remarked that "sex the night before solidifies my core feeling of happiness."

How about you?  Where is the quality at since your fitness level increased?  Im not asking for Penthouse letters, just wanting to hear how running has impacted your sexy times in general.  Has it made a difference? This is a guy who says it hasn't hurt!  Research proves it.

Running And Prayer

For those daysI have specific concerns, needs, stress, worries or just need to unload some things in my heart, running becomes that intimate place that I can connect with God.  Im no spiritual wonder kin.  Im just a guy who lives God and who has committed his life to more than just the daily grind,,like  getting my piece of the pie.  Running itself lends itself to working things out physically.   However, it is my prayer life, my walk with God that enhances my running.  He has changed my life so  radically.  That relationship changes everything on my runs; my mind focuses, my heart reaches out and I find God there waiting for me to focus on Him.  

Prayer and running, especially my longer runs, become a rhythm to pace my heart to a different beat.

Yesterday the Father brought some people to mind who need prayer, and some who I need to forgive.  Today this impression was repeated in a sermon from my friend; forgiveness is key to growing, to being free personally and relationally.  I am glad I was able to hear it before today's worship service.

Prayer is not complicated.  We are made to pray, to reach out to our Creator.  We do it whether we mean to or not.  You may want to try it on your next run.  Just being thankful and saying thank you and then asking questions is a great start.  These were some of my first prayers.  Are you out there?  Could you show me?  Thanks for my family, my life! 

The endorphins alone are a great reason to run, but my prayer life just naturally seeps into my meditative exercise regime.

Recovery Run

7 kmtoday as i went at a plus 6 minute km.  Felt really good just to allow my body to shuffle along, not pushing it.  Sometimes I get too caught up in getting to the destination, I lose the joy of just being.  My left hip needed the foamy before I got going, just to loosen up.  All in all a good recovery run, and a nice capper to 40 k for the week so far.  Have you ever added or subtracted while on the run?  I intended to go for 5 km this am.

Mystery Couch Potato to Fit Challenger!

A person I knowis throwing down a gauntlet in his life.  I'm quoting him.  "but I feel like a fat old guy... and I am only 33!"

Q: Why are you taking up running?

• 
  
  I would love to play beginners hockey  ...but I'm too fat
• 
  
  I would love to own a bike and ride     ...but I'm too fat

These are the things he thinks about when he looks at getting active.  His limitations.  Even more serious are some health issues that have  him concerned, including some concerning high blood pressure.  Left unchecked with no changes, they can lead to crisis, which he has family history of.  He describes his new found fear of pushing himself too hard too soon for fear that his heart wont take it.  He is in his early 30's.

 

Q: Are you following any plan?  I have a great plan for those who would like to get going  without the newbie fizzle burnout.

No, no plan other than to run everyday, taking breaks when I feel I need to. 

So some changes are in order.  This mystery man declared to me the other day that he started running.  He has run on and off previously, but this is more than shedding a few pounds.  His goal is to get to 175 lbs.  He is currently 215 lbs. 

Can he do this?  Can he make the commitment?  Can he sweat his way to leaner life for living sake? 

YES HE CAN!!! 

Change takes getting out there, being patient, and finding joy in the process as you transform.  With God's help and strength he gave us, we can accomplish anything.

We will be following this Mystery Challenger as he progresses to his new transformation for sure.  I am impressed that he has already taken steps towards a healthier self.  Way to go!

Note about making changes:

My father is an inspiration to me.  He bought himself almost another decade of life due to the changes he made, he gave my eldest two children memories with grandpa they will forever remember because he didnt let up, he got out there, he asked God for help to transform his body from helpless to hopeful. 

When health problems arise due to inactivity and unhealthfully coping with stress, its time to wake up.  Its time to make those changes and realize you need to grow, to be committed to living actively and to teaching through example. 

I see my mystery couch potato - turned active runner as at these crossroads, and choosing life! 

WAY TO FACE IT !

Here is a simple plan that lasts 10 weeks and eases you into running, and if you are like me, makes you slow down and develop what you unlitmately need: PATIENCE!!! 

Your 10-Week Training Plan (As taken from runnersworld.com)

Cougar Alert!

Recent Cougar Sightings! In A recent article and through our children's school, we have been alerted to a cougar in the area.  This is where I would usually breakout the jokes about my wife wearing spandex leopard print tights out in public again, but with running it really has changed a lot mentally for me.  A-la-Jack Tripper's neighbor Lana, or AL Bundy's Wife.

I think it is the time lately where I thought, "What would I do if a cougar attacked me?".  Someone told me, I wouldn't know it was stalking me, since they do it on nervous forest creatures all the time.  In my head, I think I truly believed there would be background stalking music or something, so I would steel myself to be in fight mode.  What  I learned was that its the back of the neck which would be its favorite spot to attack.  I did imagine myself grabbing a sharp stick and gouging its eyes out, or choking it to death.  A good kick to the head would also do it, in my mind.  But lets be honest, I would probably panic and flail around till I bled out and had my throat ripped out.

So what to do?  They are nocturnal creatures, with an affinity for stalking animals, with deer around here being the meal of choice.  Joggers would most likely scare them, but what if not???  I usually have run along our water channel along a hike bike path, A perfect place for a carnivore picnic.  Im not stopping running, but now I am unsettled in my mental space, which I need!

Facts about cougars:

• The cougar, also called mountain lion or panther, is Canada's largest cat. Cougars have long tails which may be one-third of their total body length.
• An adult male cougar weighs between 63 and 90 kg (140-200 lbs), and a female cougar, between 40 and 50 kg (90-120 lbs). The biggest cougars are found in the interior and the Kootenays.
• The cougar's primary prey is deer. It will also feed on wild sheep, elk, rabbits, beaver, raccoons, grouse, and occasionally livestock.
• Cougars are most active at dusk and dawn. However, they will roam and hunt at any time of the day or night and in all seasons.
• During late spring and summer, one to two-year old cougars become independent of their mothers. While attempting to find a home range, these young cougars may roam widely in search of unoccupied territory. This is when cougars are most likely to conflict with humans.

Do I take a knife with me?  Mace?

Some tips I have gleaned:

• Never approach a cougar. Although cougars will normally avoid a confrontation, all cougars are unpredictable. Cougars feeding on a kill may be dangerous.
• Always give a cougar an avenue of escape.
• Stay calm. Talk to the cougar in a confident voice.
• Pick all children up off the ground immediately. Children frighten easily and their rapid movements may provoke an attack.
• Do not run. Try to back away from the cougar slowly. Sudden movement or flight may trigger an instinctive attack.
• Do not turn your back on the cougar. Face the cougar and remain upright.
• Do all you can to enlarge your image. Don't crouch down or try to hide. Pick up sticks or branches and wave them about.

If a cougar behaves aggressively:

• Arm yourself with a large stick, throw rocks, speak loudly and firmly. Convince the cougar that you are a threat not prey.
• If a cougar attacks, fight back! Many people have survived cougar attacks by fighting back with anything, including rocks, sticks, bare fists, and fishing poles. 

For now, I will run on the highways, where it is better lit, running on the hike bike only when it is int he daylight hours, Today, It started dark, so I started ont he highway and came home on the hike bike trail. Safety first that way.  
Have you come across some potential threats to your safety?  

Cycling up or Down in Training

Cycles.I found an article in my research that is helping me tremendously to understand possibly why I had injuries this year.  Its about cycles, and the explaniation is pretty logical.  I went from doing 13 km in the winter for my longer runs- 15 km to 24 km.  This buildup with no real reprieve is immensely problematic to the need for our bodies to recuperate and rest.  True of life as well. We are not machines, impervious to wear and tear.  We are organic.  Resting is a part of growing, of strengthening and of producing.  Its as important as the actual work.  Swing to either side of the pendulum and there will be trouble. So I am realizing there is much more to learn about preparing for a race, about planning for improvement and for making gains in life.  To everything there is a season.

Red Faced Running Stories

Stupid is as stupid does, isn't that the saying from our favorite dufas from the 90's?  I was pondering all the private and not-so-private things I have done while running that were, well lets say, embarrassing!?  

Like there was the very first run with my friend Jeremy I ever took.  Being the "entertainer" I am, I decided it would be funny to leap into the air and turn to him and say "FREEZE FRAME!" as we ran side by side.  This made my very visual mind think it looked very funny, because I took a mental slow motion snap shot of myself leaping in the air.  It was more for me than for my friend's benefit.  Problem:  my feet didn't get back under me to keep running. with the momentum we were going.  Result:  me landing on my leg, hips,  and rolling onto my back and me having to stunt roll on gravel while keeping a smile on my face.  I looked completely insane.  I got road rash all along my legs back and body.  Stupid is as stupid does.

Then there was the time this summer that I decided in Victoria, along the beautiful ocean shore to keep running as 'ocean-side' as I could, veering off the road and heading onto the actual shore hoping to meet up with regular walkways I was accustomed to.  BIG MISTAKE.  It was a harrowing...er...HIKE over sludge, water, seaweed and eventually, I fell slipping off a rock I was leaping onto and minutely injuring myself.  Private embarrassment quotient VERY high.  Glad no one saw me, but I embarrassed myself!  How do you do THAT?  I eventually found a road again, but it slowed my run down to a crawl for a good 1/2 hour.

Then lastly, of course, any runner with distance under their belt would have some bathroom , er, issues.  When I first started running, I found my body's jarring and jostling , uh, loosened up my bathroom needs immensely.  A few emergency stops made for close calls.  One in particular didn't turn out so well.  I was needing a bathroom in the middle of a 20 k run, and a gas station seemed to be my salvation.  When asked the gas attendant, he pointed to an out house.  I could do that, no problem.  Once I sat to "go," I realized...hmm... no TP!!!  A sign indicated i could ask at the till 50 yards away, as it tends to get stolen.   But it was a little late for that.   Result?  I just ran off, uh, feeling unclean... ew...  Builds character, no?  What character?  Well at least it builds interesting stories for my blog.

Ice Baths... Necessary Evil

It Is Not My Ideaof a good time, sitting in a cold bath after a long run, which has again exceeded the 20 km mark, my injury threshold. But the experts sing the praises of an 'ice bath'. I have been modifying it to a cold bath. Full cold water. Does it count? My heart says yes. I read it should be between 50-59 degrees F. Being on the superior metric system, I have no idea what that means. So I choose ignorance and get in a cold shower, partly because I have a lot to keep track of already, and have no ice machine at home. Should I worry? I want the benefits of constricting my blood vessels and then the blood rush is thought to heal the torn fibers of the muscle from the long run. My legs, hips calves all benefit. I need to take care of things, as I have had a couple of injuries that have stalled my running career. What do you do? Thoughts?

Here is the article I recently read on the subject: http://runningtimes.com/Article.aspx?ArticleID=8731

Of Short Shorts and Torrential Rain

Flash Flood! I went on my 10 k today, it was nice weather, overcast, but not too cold. I was trying my new shorts out. Now let me tell you, I ordered these running shorts from an online store. What I knew was they were short. I was not expecting this short though. I bought them because it was them, which showed more leg, or it was compression shorts which showed my bits n pieces. Lesser evil? Well I am not one to be too carried away with how I look, but it is a new game when this type of short is introduced to me. I took one look and laughed. This is new. These shorts are short! The reason for them was simple. Lack of chaffing, freedom of mobility for my long runs. Also these were about $ 20-30 less expensive than compression shorts, so they won out. On e day I'll maybe wear BOTH together and then I'll be done with it. When I'm rich.

So I took off on my run today, new short shorts on, feeling a new found leg freedom. It was actually a great sensation. Like running around in your underwear or something. On my 7th km, a saw a rain storm coming. What i didnt see coming, was the flash HAIL storm, and then buckets of water that would drench me within 1 minute flat, so much so that my shoes became instantly heavy with water. The hail actually stung a bit, and all I could do is laugh. It will become a metaphor in my life. You can't predict the storm, maybe you can somewhat prepare, but all in all, it is just something I need to eventually laugh about. I am thankful I only had 13 more minutes of running after that flash flood to get home. I am also ironically thankful for my new short shorts, which did NOT chaff on my legs, unlike the other shorts I have which would cover more leg and rub me raw. And I might add, I can now say I look officially like a serious runner, and you WILL NOT catch me in the supermarket with these babies on. You just won't , so don't ask.

The New Joy of Cross Training

With this injury, coming on two weeks now, has forced me to re-imagine my cardio. I haven't been on my bike for workout reasons before. I started this up just to keep me sane. Bingo bongo bango! Loved it. The burn was imenent, having not used my quads or calves quite as intensely. I have a lot to learn in this realm, but I can see how a triathalon might have its appeal. I have a trail bike, though but I was on a trail most of the time of my 1 hour 15 minute ride.
Funny thing, I was told to try to make it to Osoyoos lake, but it was so far, I went way farther than I ever intended. I was wiped after, but felt great. Cross training might need to be the way I get my 4-5 day per week workouts without overuse injury. We will see. Other than that I have one more chiropractor appointment, and I thinkIll be ready to hit the road again. I wonder. Will I have to start cutting my mileage at first, event hoghI have workout this last two weeks? Hmm.

Man Down Man Down!

Well I did it again. Got an injury that will require some time off from running for a few days. I was on my long run on Sunday morning, pushing to 24 km, felt great, but had a bit of a tender Piriformis (now I can see clearly that this was what I was feeling, I wasn't sure if it wa because i spilled on my bike). By the time I got back, it hadn't gone away. Should not have run on it like that, now it is inflamed and painful to walk on.
I know the stretches, to apply cold and feed my body with protein and other nutrients to heal quickly. I hate this, though as it was preventable. This is the second bout of this injury I have had, both this year.
I have also developed ITB syndrome, which as not as painful, but made me back off my mileage and find new ways to contort to heal.
Injuries are now plaguing me, but I certainly need to take care when the need arises, or it will be longer term issues, which I cant afford in my running.

Trying Out Gu

I went for my long run this morning, 21 k. Finished in 1:51:09. I have the hydration down pat now, using a skookum "fuel Belt" product. I started doing this ofter my run got long enough that I felt very bad after I topped 20 k, my arms went a bit numb! I realized that it was dehydration, and that I should be bringing something with me. Turns out after 1 hour, its wise to replenish your fluids, especially if you are like me and are "salted" after a run.

My next stage was to take the plunge into mid-run nourishment. I just feel my performance could improve if I was thinking about how my body is fueling a bit more aggressively. I am frugal in nature, so I brought raisins, chocolate, anything sweet that I had on hand in the house. These are problematic, as getting them warm and soggy is gross. So I dropped by my local running store and picked it up.

I felt so great after eating a vanilla flavored approaching my 10 kilometer. First of all, eating candy during excercise is just UNTHINKABLE! hat a reward. And it tasted like sweetened condensed milk, with if you ask Pam my lovely wife, is a very big celebration, I could just eat a whole can of the stuff on a good day. It had caffeine in it too. I really felt acute to get the second half in with all my gusto, so I like the stuff. I don't think I will use it every time, but I surely appreciate the need for supplementing when going long and hard.

I felt by kilometer 15, my right hip getting sore, but otherwise, I felt a the top of the world.

What gels. packs, juices do you treasure on your longer runs? Let me know!

DEAD legs

I followed up my Seawall run with a 10 k yesterday morning. I must say, this is where my stubborness kicks in. Push myself hard and then instead of taking the recommended easy run after my long, I decided to push it and see how fast my 10 k could be. Well it wasn't. My time was well over my personal record. At 46:00 I now see there is a reason to take it easy. I had a lot of gusto at the beginning, with a first split of 21:28, but soon after the split I felt like my four year old was dragging behind me slowing me down. I was sucking wind too hard to keep the pace up, and i felt my speed quickly wain as my legs became heavier.
Oh well. My goal is a sub 40:00 min 10 k. But Rome wasn't built in a day! I really hate speed work, but I feel its a goal I will feel very satisfied in if I can achieve it, a sub 40min 10 k. It will happen... what I am relizing it some track work , interval training, and hill work is the prescription to faster times. With the marathon in the fall approaching, I need to both keep my distance goals in mind and tax my body in time efficiency training. Can distance and speed go together? Yes I beleive so.
RunnersWorld has some great articles about this subject which I will post as follow-up comments.
I will be working my way up to over 30k for my long runs, but doing some hill work and some dreaded intervals. I think I may need to ask for reinforcements for this, though. A friend to help keep my momentum up. Let me know if you have any advice on this front

SeaWALL!!!

Yes, i am going to see Coldplay on Fathers Day weekend, and my plan is to run this majestic route. Cant wait! I will be going early morning, hopefully it will be a bit misty.


Ill post pictures of the trip when I get back, for sure!

First Race

My first race was this year. It was a 10k in my own home town of Oliver, BC. One of the great draws was that every entry got a bottle of wine from a local winery, which our town is famous for making copious amounts of. Yipee! It's like Canada's little Italy.
I had only ever ran a race before in grade school. My one memory of this was the pride I had in a cross country run in grade 6. I was placing 9th I believe. I have always enjoyed running even then. At the last turn of this run in which I was doing so well, I made a terrible mistake. Some people were flagging me down calling me over, to which I misinterpreted as the right direction to run. It wasn't. Instead, I cut across a field I was supposed to be circling, and then had to double back to get back on track. Thanks a lot, idiots! So my placing slid into the droves of other kids that did NOT make that mistake.
That was my only memory of running in a race until my grade 12 year when we had a track meet school wide. An 800 meter dash , which I thought I could handle, turned into an embarrassing drop out due to a crazy bad asthma attack. I have asthma by the way.
This race was different.
Here are a couple of my own observations from the race experience. First, the crowd being so tight at the beginning was a challenge. Just trying to weave without being too jostled and to maintain my own pace rather than a pack pace was off-putting. The next thing was my own inner dialogue! I realize...I AM VERY COMPETITIVE. Internally, I want to take down anyone in front of me. I hated the sound of approaching footsteps from behind. Mentally, my desire fro personal excellence gets thrown out the window for the sake of just kicking ass. This is a discovery of great importance for me. I have alway gravitated to sports that are individual. This way I could avoid comparing myself to others accomplishments.
At 35 years old, I was entering it totally prepared and experienced in the length and knowledgeable to a degree of how I would do. My goal was to a time of a sub-45 minute run. My personal best as far was 42:30. But I know myself. I know my nerves would definitely try to usurp my training. I get anxious and over think everything. This makes me hyper aware of how tired I feel, and psychologically plays against me.
I had two friends running the race as well. One I knew was much faster than me as we run occasionally together. He was the man who I found to be very inspirational in keeping at my discipline for the long haul. The other gentleman was a local principle of a high school, and from talking I knew I would place before him most likely.
The people who showed to the race were such a great way to connect to the bigger world of running. There was a diverse array of ages, levels and backgrounds. I met people I knew but had no idea they were runners.
Trying to take it easy on the first split turned out harder than I thought. I did run out of steam,but pushed trough that weariness to make a time of 43:20. A respectable time for my overall goal.
Things I didn't expect that I will know for next time: I will be very sore the next few days after. There will be people with elbows crowding me. A negative split requires patience and discipline in training so that race time will be more automated. People at the races are on the whole just excited to be around other runners. For myself, my goals are the most important thing, not the outcome on the whole. Although now I have a better idea as to what time and effort it will take to place more competitively. This is a revelation. I want to run a sub 40 minute 10 k.

Jan 1, 2008 - a runner - not a jogger - is born

Okay, so I like the idea of blogging, but am never sure what I could continue to write about. Then I am realizing, how writing about what I love, what I am passionate about, is the best chance that I will continue to update it.

I have not been a self- proclaimed athelete, but have always tried to be active. I did the gym 'beef-up ' thing, played a little b-ball and v-ball and soccer growing up. These all came and went for good reasons.

It had been almost 8 years since I had been physically active. I have jogged on and off my whole life, but it wasnt until Jan 1, 2008 when I realized my dream of being a bonified 'runner' was embarking.
I was at 201 lbs. I am 5'9", so that on a BMI scale was considered nearly obese! Obese!!? Flashes of my health going easily where I dreaded suddenly solidified all the daydreams of me running with abandon as I had done my whole life. It was no longer an option for me; I was about to begin a very personal journey. My father passed away suddenly at age 54 due to a mysterious heart attack right after a run. He had adult-onset diabetes, and had bought himself 9 years by getting the weight that had crept up on him in his adult life in control. This flash of fear in me made me realize how easy and sneakily my health issues were coming just as they had for my father, whom I miss everyday, as do all the peopple who knew him.

So out on the road I began, with a good friend who was already on the road to running regularly to encourage me. I started a regiment of nutrition overhauling, regular treks into the neighbourhood panting and wheezing and sweating all the way. It was tough to get into gear! From "couch potato, consume whatever was in front of my face" to "today no nachos - tomorrow the WORLD!" mentality.

Here I sit, a year and a half later, currently weighing in around 155 pounds, my more sane Body Mass Index intact, and I really want to put out my thoughts on this journey. I have learned a lot, reflected a lot, pushed through a lot, and achieved a lot. I am a runner.