My wife recently put together a Facebook exercise group with a bunch of her great scrap-booking friends and I decided to join in. I usually run about three to four times a week and I thought this group would be a good way to keep me going as the months got colder. In the process, I met some people who really inspired me, gave me no excuses to ever EVER skip out on healthy exercise, and I learned some things along the way for sure.
This past year was so far the best year for running and racing in my life. So far. I ran races I thought I never would. My wife bought a marathon for me in Tacoma, WA for my 40th birthday. That was by far the highlight of my races. I also was encouraged by a friend to run a trail half marathon. That was second best. I ran several other races with my wife, Kristy, and I also started to run in minimal shoes. All of this added up to a great year in running and racing.
Toward the end of summer, I signed up for what would be my first ultra marathon. I bailed on it because I wasn't ready. I hit a running wall in my training and I would have been really foolish to go ahead and do it anyway. So I was able to get my registration money back. I realized then I needed to change my running and do something a little different.
A barefoot running friend of mine David Lescher, seemed to have really progressed this year in his running and with very little injuries. So I looked into MAF running and training (Maximum Aerobic Function). I also purchased the book The Big Book of Endurance Racing and Training by Dr Phil Maffetone. I started to run a little differently, and eat differently, and I learned a few things. This is the reason I share these things...because something I have been doing worked for me and gave me a new love for running and hope of being even healthier as I get older. I do plan to see even my youngest child get married and have children which would put me between 60 - 80 and I don't want to be unhealthy and in pain all those years.
EATING. I keep seeing that 80% of your health and fitness is the way you eat and the remaining 20% is the amount you exercise...so I will write about this first. I used to weigh 220 lbs at 5'11". Now I know that most people would only see that as chunky or husky...but I knew I was on my way to being fat. I knew I had to do something and in the Fall of 2009, Kristy and I went on the HCG diet twice in a row. Yeah...you might say I cheated. So what!!! I lost 50 lbs in that time and that was a great boost to get me going...AND I never gained it back ;) But I also began noticing what I could and could not eat if I wanted to maintain my new 170 lbs weight.
What I found out about eating is pretty simple and I will spell it out for you:
-Gluten Free
-Sugar Free
Adapt those two things into your lifestyle and you have the battle against food 80% beat. Really, try it and you will see a huge difference in how you feel and look. Add to it these next things and you will battle another 15% of eating right:
-A lot of water
-A lot of raw fruits and vegetables
After adapting these four things into your diet, there is not much more you could do and you will feel amazing. The remaining 5% of eating right is fine tuning your diet and figuring out the amounts of these types of foods, dietary fats, and proteins you individually need. This is what I have discovered on the journey to more healthy eating...and once you get there, you seem to stop craving the crap ;)
EXERCISE. Now since the way you look is 80% diet and the rest is only 20% exercise, there are some things you should consider when choosing to exercise:
1. Don't do something you hate. The important thing is that you're active...not exactly what it is you're doing.
2. Don't over-train. I honestly think that when you train too hard, things happen to your body that are undesirable. Dr Phil Maffetone explains these things in his book I mentioned above. No Pain No Gain may not be the best mantra to adapt.
When I hit my running wall, I think I was going about training the wrong way. I also believe exercising is so individual that it's hard to say what works for me will work for you and that exercising needs to be changed up once in a while to adapt to your current needs.
Since starting the Facebook group, I have been running more slowly, kept my heart-rate around 140 and never over-trained. I have stayed away from sugar and gluten more as well and even incorporate healthier amounts of fat and protein in my diet. I have lost about 8 lbs and I think I feel better than ever in my running 'career'. I thank all the participants in that group...there were several that kept both my wife and I going.
Monday, November 28, 2011
Wednesday, May 25, 2011
Lss is Mor <=>
This is, by no stretch of the imagination, a shoe review. I don't consider myself professional enough, nor do I have the expertise required, to give a full-on shoe review. But I am so excited about the new footwear I am using that I just need to write about it.
Historically, I have never really had major problems with any joints doe to running. But recently I have been very intrigued about the whole barefoot running (or minimal running) idea. I don't want to very not be able to run. By learning to run the correct way, mid-foot strike and bent legs, you can prolong the life of your running career and not beat the crap out of your joints.
Having the right tool for the right job makes things a lot easier. In my search for the right shoe, I always felt like Brooks was the shoe for me. Then my feel started hurting; they just were not happy. I promised myself that I would not stop until I found the right pair of shoes: not matter how many times I had to go back to the shoe store.
Even though I don't agree with the way he explains running form, Stu Mittlemen, in his book Slow Burn, said that you will know you have the right shoe when it feels like there are no shoes on your feet. So I used this advice as my base criteria.
I have gone from using Brooks, to Saucony, back to Brooks, then Asics...I just couldn't find the right pair. Since minimal running was in the back of my mind I decided to head in feet first :) My first thought was to go for what everyone is doing in minimal running these days: the Vibram Five Fingers. So I went to my local REI and tried them on. Daggone pinky toe is to short. No, the pinky is normal; it's the big toe that is longer than normal so i have to buy larger shoes...therefore, the pinky doesn't go into the pinky toe slot in the VFFs.
I went to my local Fleet Feet the same day I felt like I could no longer pretend to like my traditional running shoes. Don, encouraged me to get the New Balance Minimus Road. Up until this point, I had never even tried on a pair of NB shoes. So I tried them on and took them for a spin on the treadmill in the store. That was it! I know it was my shoe. It was the most comfortable shoe I had ever had on my foot. And since it is minimal, it is very lightweight. It truly felt like I did not have shoes on. I took them for a 7 mile run the next day and I felt wonderful: my feet were happy!
I also wanted a minimal trail shoe so I was, at the same time, testing the Merrell Trail Glove. It felt like a great shoe and gave my feet a lot of feedback from the road, but it just didn't fit my foot. The widest part of my foot did not fit into the widest part of the shoe. It wasn't mis-sized either. Since my big toe is a little longer than most people, I just couldn't find the right pair. I was really sad because the Merrell is a really great trail shoe.
I decided to trade those in for a pair of the ND Minimus Trail shoe. I figured if they felt anything like the Road version, then I would love them just as much. So this morning I had the chance to take them out on the trails for the first time. If I said I liked them then it would be a huge understatement. I loved them! I had been practicing getting my feet ready for such shoes so I felt like I was ready for a good 6-mile trail. It felt so good that I just kept going. I was surprised to see 10 miles on the Garmin once I finally got home (and knew I would be late for work).
The NB Minimus Trail is definitely thicker than shoes like VFF or Merrell Trail Glove, but I feel like I still had really good feedback from my feet. The soles are really flexible and grip the road well (made by Vibram).
Like I said, I am not a professional (yet), but I love running and these shoes have become a tool that get me really excited about running and especially trail running. The NB Minimus tagline is "Lss is Mor <=>" which I can attest as being more than true. I have happy feet :)
Image Source: http://www.anotherfnrunner.com/2011/04/new-balance-mt10-minimus-trail-shoe.html
Historically, I have never really had major problems with any joints doe to running. But recently I have been very intrigued about the whole barefoot running (or minimal running) idea. I don't want to very not be able to run. By learning to run the correct way, mid-foot strike and bent legs, you can prolong the life of your running career and not beat the crap out of your joints.
Having the right tool for the right job makes things a lot easier. In my search for the right shoe, I always felt like Brooks was the shoe for me. Then my feel started hurting; they just were not happy. I promised myself that I would not stop until I found the right pair of shoes: not matter how many times I had to go back to the shoe store.
Even though I don't agree with the way he explains running form, Stu Mittlemen, in his book Slow Burn, said that you will know you have the right shoe when it feels like there are no shoes on your feet. So I used this advice as my base criteria.
I have gone from using Brooks, to Saucony, back to Brooks, then Asics...I just couldn't find the right pair. Since minimal running was in the back of my mind I decided to head in feet first :) My first thought was to go for what everyone is doing in minimal running these days: the Vibram Five Fingers. So I went to my local REI and tried them on. Daggone pinky toe is to short. No, the pinky is normal; it's the big toe that is longer than normal so i have to buy larger shoes...therefore, the pinky doesn't go into the pinky toe slot in the VFFs.
I went to my local Fleet Feet the same day I felt like I could no longer pretend to like my traditional running shoes. Don, encouraged me to get the New Balance Minimus Road. Up until this point, I had never even tried on a pair of NB shoes. So I tried them on and took them for a spin on the treadmill in the store. That was it! I know it was my shoe. It was the most comfortable shoe I had ever had on my foot. And since it is minimal, it is very lightweight. It truly felt like I did not have shoes on. I took them for a 7 mile run the next day and I felt wonderful: my feet were happy!
I also wanted a minimal trail shoe so I was, at the same time, testing the Merrell Trail Glove. It felt like a great shoe and gave my feet a lot of feedback from the road, but it just didn't fit my foot. The widest part of my foot did not fit into the widest part of the shoe. It wasn't mis-sized either. Since my big toe is a little longer than most people, I just couldn't find the right pair. I was really sad because the Merrell is a really great trail shoe.
I decided to trade those in for a pair of the ND Minimus Trail shoe. I figured if they felt anything like the Road version, then I would love them just as much. So this morning I had the chance to take them out on the trails for the first time. If I said I liked them then it would be a huge understatement. I loved them! I had been practicing getting my feet ready for such shoes so I felt like I was ready for a good 6-mile trail. It felt so good that I just kept going. I was surprised to see 10 miles on the Garmin once I finally got home (and knew I would be late for work).
The NB Minimus Trail is definitely thicker than shoes like VFF or Merrell Trail Glove, but I feel like I still had really good feedback from my feet. The soles are really flexible and grip the road well (made by Vibram).
Like I said, I am not a professional (yet), but I love running and these shoes have become a tool that get me really excited about running and especially trail running. The NB Minimus tagline is "Lss is Mor <=>" which I can attest as being more than true. I have happy feet :)
Image Source: http://www.anotherfnrunner.com/2011/04/new-balance-mt10-minimus-trail-shoe.html
Monday, May 23, 2011
New to Trail Running
As I rounded the bend of the highest part of the Timp Half Marathon this last Saturday, Kristy and I paused for a moment to take a picture of the breathtaking view. Were were about ¾ of the way through and, as the hardest part of the race was over, I made some very serious realizations about myself and running; I love running and I don't think I could ever live without it.
I didn't always like running. In fact, I hated it. I was once the guy who said “I only run if I am being chased by a dog” or “You ran 26 miles on purpose?” Now I'm the guy who says “No, I ran 26.2 miles on purpose!"
I remember the first time I went out running in my adult age (being over the age of 21 and running from dogs doesn't count). I was 27 years old and getting ready to go into the Army, so I had to run. I made it about four times around the local high school track and I thought I was going to DIE! My lungs hurt and my heart raced. I didn't think I could ever get fit. While I was in basic training, I finally got to the point were I could pass the 2-mile run with a pace of 7:15 per mile. That would be the best time I would ever hit in my 5-year Army career.
Throughout my military service, I still hated running. I looked forward to the times were we would do a quick 3-mile run and on the long run days, I would finish a 6-miler with absolutely no energy left for the rest of the day. Needless to say, my fitness level and health went downhill fast after I got out of the military at the end of 2003.
Between 2004 and 2006, we lived with my wife's uncle, Don, while I finished school. I would run the occasional 5K with Don and his son, Mike, but I pretty much kept my training to 3 miles or less.
At the beginning of 2008, Don asked me to join his 12-man team for the Ragnar Series in the Wasatch Back Relay. I knew I wanted to get back in shape so I accepted the challenge and started to run a little more often. I weighed in at 220 lbs (5'11'') which was my all-time heaviest weight to date.
The Ragnar relay was grueling. My first leg was a 4 miler in the heat of the afternoon and I thought I was going to melt. My second leg was around 6 miles at 2:00 in the morning. The third was a 3 miler with a 1600 foot elevation gain. I walked that entire huggin' leg. I was more or less in agony that entire time. But then something happened as our team crossed the finish line together. Something I never had imaged could ever happen within me. I got hooked! Absolutely, without a doubt, 100% hooked on running. It was a feeling that can only be described by experiencing it. I was in love with running.
After a lot of hard work and a loss of 50 lbs, I reached my goal of running a full marathon in Tacoma on May 1 of this year (2011) with a decent time of 4 hours 4 minutes.
And now I can't stop! This last weekend, a good friend from Colorado visited us. She was visiting family and running a half marathon. Kristy and I both decided to join her for the run. It was the first trail run we had ever done.
I usually run a little faster than Kristy, but since it was my first trail run, I decided to take it easy and run it with her.
So as we made our decent after hitting the highest part of the run; it was exhilarating. I realized some things that would, once again, remind me of why I love running so much and give me a new, refreshing outlook on the sport.
One. I was really loving this new type of running and new experience. When you feel like you're getting in a rut in life, it's such a great thing to mix things up and try something new. I am a new trail runner and hope I can continue to be and reach new goals in future races.
Two. I have come a long way. Wow, I can remember, not long ago, how 3 miles felt like forever. I used to whine when Kristy and I would go out for a long 5-mile run on Saturdays. Now I feel like I get totally jipped if I don't at least go 6 miles on my short runs.
Three. My wife and dearest best friend of the past almost 22 years was running with me that day on terrain that we were both new to. She was there to experience this with me and we had such a great day being there together, at each others side...enjoying the outdoors and being alive. Feeling alive! I sure do love her!
I am not writing this today to brag. I am not very fast nor do I run ultra marathons...yet :) But rather, I write this to inspire others to do the same. I don't have very many friends...in reality or on Facebook, but I still have had people come to me and tell me that I have inspired them to run...even if it's just a little. That is a big reward to me and I hope I can continue to inspire others.
I am forty years old and I am more fit than I have ever been and I don't plan on stopping. At one time I could barely run one mile. I broke my Army 2-mile time a few weeks ago (6:47 pace), I can pick up and do a half marathon any time, and a full marathon with some continued training, without any problems. If I can do it, then so can YOU!
I thank all of those who have inspired and supported me...especially Kristy and my 5 beautiful kids.
I run for many reasons. Great health benefits, weight maintenance side effects, cool shoes, and one of the only things I can do that I have full control of in my life. But, if you were to ask me why I run, I would tell you...because it makes me feel like I'm on top of the world.
-Tracey Lee
Forty + Runner
I didn't always like running. In fact, I hated it. I was once the guy who said “I only run if I am being chased by a dog” or “You ran 26 miles on purpose?” Now I'm the guy who says “No, I ran 26.2 miles on purpose!"
I remember the first time I went out running in my adult age (being over the age of 21 and running from dogs doesn't count). I was 27 years old and getting ready to go into the Army, so I had to run. I made it about four times around the local high school track and I thought I was going to DIE! My lungs hurt and my heart raced. I didn't think I could ever get fit. While I was in basic training, I finally got to the point were I could pass the 2-mile run with a pace of 7:15 per mile. That would be the best time I would ever hit in my 5-year Army career.
Throughout my military service, I still hated running. I looked forward to the times were we would do a quick 3-mile run and on the long run days, I would finish a 6-miler with absolutely no energy left for the rest of the day. Needless to say, my fitness level and health went downhill fast after I got out of the military at the end of 2003.
Between 2004 and 2006, we lived with my wife's uncle, Don, while I finished school. I would run the occasional 5K with Don and his son, Mike, but I pretty much kept my training to 3 miles or less.
At the beginning of 2008, Don asked me to join his 12-man team for the Ragnar Series in the Wasatch Back Relay. I knew I wanted to get back in shape so I accepted the challenge and started to run a little more often. I weighed in at 220 lbs (5'11'') which was my all-time heaviest weight to date.
The Ragnar relay was grueling. My first leg was a 4 miler in the heat of the afternoon and I thought I was going to melt. My second leg was around 6 miles at 2:00 in the morning. The third was a 3 miler with a 1600 foot elevation gain. I walked that entire huggin' leg. I was more or less in agony that entire time. But then something happened as our team crossed the finish line together. Something I never had imaged could ever happen within me. I got hooked! Absolutely, without a doubt, 100% hooked on running. It was a feeling that can only be described by experiencing it. I was in love with running.
After a lot of hard work and a loss of 50 lbs, I reached my goal of running a full marathon in Tacoma on May 1 of this year (2011) with a decent time of 4 hours 4 minutes.
And now I can't stop! This last weekend, a good friend from Colorado visited us. She was visiting family and running a half marathon. Kristy and I both decided to join her for the run. It was the first trail run we had ever done.
I usually run a little faster than Kristy, but since it was my first trail run, I decided to take it easy and run it with her.
So as we made our decent after hitting the highest part of the run; it was exhilarating. I realized some things that would, once again, remind me of why I love running so much and give me a new, refreshing outlook on the sport.
One. I was really loving this new type of running and new experience. When you feel like you're getting in a rut in life, it's such a great thing to mix things up and try something new. I am a new trail runner and hope I can continue to be and reach new goals in future races.
Two. I have come a long way. Wow, I can remember, not long ago, how 3 miles felt like forever. I used to whine when Kristy and I would go out for a long 5-mile run on Saturdays. Now I feel like I get totally jipped if I don't at least go 6 miles on my short runs.
Three. My wife and dearest best friend of the past almost 22 years was running with me that day on terrain that we were both new to. She was there to experience this with me and we had such a great day being there together, at each others side...enjoying the outdoors and being alive. Feeling alive! I sure do love her!
I am not writing this today to brag. I am not very fast nor do I run ultra marathons...yet :) But rather, I write this to inspire others to do the same. I don't have very many friends...in reality or on Facebook, but I still have had people come to me and tell me that I have inspired them to run...even if it's just a little. That is a big reward to me and I hope I can continue to inspire others.
I am forty years old and I am more fit than I have ever been and I don't plan on stopping. At one time I could barely run one mile. I broke my Army 2-mile time a few weeks ago (6:47 pace), I can pick up and do a half marathon any time, and a full marathon with some continued training, without any problems. If I can do it, then so can YOU!
I thank all of those who have inspired and supported me...especially Kristy and my 5 beautiful kids.
I run for many reasons. Great health benefits, weight maintenance side effects, cool shoes, and one of the only things I can do that I have full control of in my life. But, if you were to ask me why I run, I would tell you...because it makes me feel like I'm on top of the world.
-Tracey Lee
Forty + Runner
Subscribe to:
Posts (Atom)