The Road to Ultra: September 2007

Saturday, September 29, 2007

2007 Run for Erin 5K

Today's Run: 5K
Run Time: 26:10 (8:26/mile or 5:23/kilometer)
Total Miles to Date: 731.3 miles (1,176.9km)

Thoughts on the Run:

Yesterday I had a nice stir-fry for lunch. It was the type where you choose your own noodles, then add vegetables, proteins, etc. I had green beans, black beans, bamboo, water chestnuts, an egg, chicken and beef with jalapenos, Kung Pao sauce and chili paste. Spicy but delicious! It was filling and I only had a few smaller snacks for dinner.

This morning I woke up at 6:30. My pre-run fuel was:

1 Whole Grain Waffle
1 pat butter
1 Tbsp Nutella Hazelnut spread
1 shot espresso w/ 1 tsp raw cane sugar
20oz water

I learned my lesson that fructose doesn't sit well in my stomach because I used to have jam on my waffles before the run. The Nutella gives me the fat and calories without the stomach discomfort.

I was supposed to me a co-worker but a few minutes before he was scheduled to arrive, I received a text message that he had overslept. So I set off to the start line which was only about 1 1/2 miles from my house. It's a good little run over some hills, and I must have been excited because I averaged faster than a 10-minute pace.

It was cold outside. I had a pullover on, and when I passed the bank it read 47 degrees Fahrenheit (8.3 degrees Celsius). It was warming quickly, however, as the sun was rising.

I arrive at the race about 30 minutes before start, which was perfect, and registered. I found a place to ditch my "gear" and had a PowerGel, then walked around to stay warm. It was not long before they called the start of the race. I was surprised at how fast the started it ... it was literally a call to get to the start and then "ready, go!"

I started my watch and headed out. It was weird because I think I was so excited that I felt a little "winded" started out even though I was running and breathing fine.

The first good thing this year was that I psyched myself out thinking we had two enormous hills because there are two traffic lights on the way to the school. What I had forgotten was that we only go to the first traffic light. So I kept a steady 8-minute pace when we started, then slowed to closer to a 9-minute pace near the top of the hill, and realized we were going to just turn around and head back instead of continuing to the next hill. It was great so I picked it up coming down.

It was downhill, then uphill a little more coming into the school. At the school, there were two laps. I probably took the first lap a little more conservatively than I needed to but I was determined for this to be my first race that I did not walk for a single second, and didn't want to wear myself out. I felt I was running just below my "all out" but it turns out I had more in me.

The first mile call-out was too soon ... my GPS showed 0.8 miles and the time was "6:40" which was NOT my first split (turned out to be 8:21). Second mile felt great, going around the loop. By the time I was in the last segment I knew I had a good, strong pace. Ironically I reached a point I knew it was time to break for the finish but my legs didn't seem to want to move any faster. Then I was on the track and turned into almost a full sprint, passed about three people and ran under the clock around 26:10.

The race isn't a chip-timed race so you note your time and write it down at the end, so I may have been a few seconds faster but 26:10 is close enough. As I was writing down the time I realized I hadn't stopped my GPS which was at 26:20 when I turned it off.

I walked back, grabbed a Gatorade and a donut, then changed into a clean shirt and enjoyed cheering on the rest of the runners and walkers.

It was a great race. I shaved a full two minutes from my time last year.

The next race is the October 27 half marathon on the Silver Comet which thankfully is a flat course (unless I squeeze in another 10K before then).

According to one of the best pace calculators I've found on the web, this means I should target a 9:14 minute half to finish at just over 2 hours. That is a great goal because it will destroy my previous PR by 10 minutes.

One of the things that I did well on this race WAS pacing. In my previous races I've never had a decent plan nor idea of what my ability was so I would explode out then end up walking and averaging out a slower time. This time I was fully aware of my abilities and so was able to pace myself. Despite the desire to run faster, I held back a bit and endured through the full run. The burst at the end convinced me I could have run it faster, BUT it's better in my mind to run a well-paced run than to have gone wild and burned out too soon.

Exactly one year and day ago I started this blog with the intent to run an ultramarathon this year. The time frame has changed but the goal has not. This was step one this season. I will finish with a marathon and then graduate to the next level, which is ultramarathon training.

Thanks for sharing this journey with me.

Warmly,

posted by Jeremy Likness | 3:58 PM | 0 comments

Wednesday, September 26, 2007

Vidi Vini Ran

Today's Run: 3.0m (4.8km)
Run Time: 28:26 (9:29/mile or 5:55/km)
Total Miles to Date: 726.5m (1,169.2km)

Thoughts on the Run:

Came home late. Was exhausted. Had plenty of excuses but used none of them: ran instead. Slower run as I'm tapering for the race. Did it, now to bed.

posted by Jeremy Likness | 10:36 PM | 0 comments

Tuesday, September 25, 2007

The Steady State

Today's Run: 3.0m (4.8km)
Run Time: 25:46 (8:36/mile or 5:22/km)
Total Miles to Date: 723.5 mile (1,164.3km)

Thoughts on the Run:

Tonight I decided to go "steady state."

All of my runs to date for speed have involved intervals. I start at a slower pace, maintain that, then increase the pace until I'm going very fast, then drop back down. This style of training, known as HIIT or High Intensity Interval Training, is a great way to get into shape quickly, burn a lot of calories in a short amount of time, and also may burn more subcutaneous fat than other methods. For a full description of HIIT, read An Instant H.I.I.T..

Because this week is the week before a race, I decided to back off on the intervals and go more "steady state." I wasn't sure if this would feel more difficult or not. My assumption was not ... because without the intervals, I can average a faster speed but not "top out" at the max speeds. So, I tried it out. The goal was to maintain an 8:30 minute / mile pace after warm-up. This would have averaged out to about what I've been doing (just shy of nine minutes per mile). However, the run felt so good that I ended up pushing an 8:00 minute/mile pace for the last 2 miles. It felt great. The race has hills, so I probably won't be that consistent, but the results were encouraging. To avoid pushing too hard, however, my Thursday run will be 9 minutes/mile and I'll "hold back."

I had a great dinner this evening. In fact, I believe the entire day was great. As usual (except for a little slippage around the birthday) I am tracking meals over at my FitDay.com journal. This, combined with the information in the CalorieKing.com database, is probably the most comprehensive "free" way I know of to track calories.

Why not "the" most comprehensive? As I've mentioned before, unfortunately FitDay.com doesn't understand the concept of metabolism well. It still thinks everyone with the same height, weight, and gender have the same BMR, etc, and that I might be able to shed pounds eating 3,000 calories per day. The truth is that everyone is different so the only effective way to know really how much you should eat is software that adjusts to your metabolic rate. The only software I know of that does this is the same one I used to lean down for my photo shoots, the one that former BFL Champion and Muscle Media author Scott Nelson (of "Abs Bootcamp" fame) recommended to me at the 2000 WishLift Charity Event.

The software, called DietPower, is something I receive a lot of questions about so I summarized the answers here. It comes with a 15-day trial and I know a lot of people who, like me, have been using it for years.

The only problem: currently they don't have an easy way to post the meals/breakdowns to the web and share them with others!

One nice thing about both programs is that you can build recipes and enter custom foods. The awesome recipes that my daughter and wife prepare are a staple in my "program" so its handy to key the ingredients and get the nutrition breakdown.

Speaking of my wife and daughter, they had a great event recently ... my daughter cooked some healthy muffins and shared them at a local health and wellness event. You can read about it in Lizzie Marie's blog.

Well, that's it for this evening. I'm putting together some more audio and video programs, so I'll keep you posted.

Warmly,

posted by Jeremy Likness | 9:09 PM | 0 comments

Monday, September 24, 2007

Bake at 87 Deg. F (30.6 Deg. C) Until Melted

Today's Run: 8.56m (13.8km)
Run Time: 1:53:45 (13:18/mile or 8:15/km)
Total Miles to Date: 720.5m (1,159.5km)

Thoughts on the Run:

Next week is my first race of the season.

It's a nice, fast 5 km (3.1m) ... although it's in my own neighborhood, so it will be hilly. Last year I ran it in 28 minutes flat at 9:01 minutes per mile. Since I'm training at 8:40 minutes per mile on the flat treadmill, I'm hoping the combination of race day adrenaline and pushing hard will negate the effects of those hills and empower me to break that record. I'm excited and the run is for charity. It's called the Run for Erin and Erin has participated every year.

Yesterday I made the mistake of starting my long run (13 miles was the goal, a half marathon distance) in the middle of the day. I was slow to wake that morning and had some business to take care of in the evening, so I set out right around noon. I thought the temperatures would be low eighties but as I was running I saw that we were approaching 90 degrees F or 31 degrees C.

This is where I believe running has some interesting challenges. Performance-wise, you'd think weight would be a major issue running because of your legs and the pounding. While that is factor, it's really in the heat that I notice it. It requires a lot more fluid to cool off with a few extra pounds, and that is more reason to shed those extra 10 - 15 pounds. While I know I'll run faster and give my ankles, knees, and hips a break, I have a feeling I'll fare better in the hot weather as well.

So I'm balancing between drinking too much and not enough. The problem is that I know it's hot, and I need to drink or I'm going to crash. The challenge is that the more I drink, the more susceptible I am to having some stomach pains. So I compromise and try to push hard while my stomach is queasy and then drink when it clears up.

This stop-and-go helped me maintain a 12:30 pace for most of the first half of the run. This is an arduous course with some significant hills and I was going slow but making it. On the way back, however, I was doing fine on the downhills and just crashed on an uphill. I told myself, "It's fine ... I'll push ahead" and began walking. I made it to the top and jogged again down the other side. Seemed OK, but then I crashed again going up and this time the uphill stretched for a few miles.

Then I realized my mistake. While a pack of fluid actually lasted me my entire 12 mile run last weekend with more to spare, I was out. Dry. Completely. Last week I brought a few extra dollars in case I ran out so I could pick up more at a store. This week, I forgot.

I decided to press on a bit more and finally realized it was going to take me hours to finish the last few miles. So I called home and caught a ride. I still made it almost 9 miles which is no small stretch, but ended up succumbing to the same issue I encountered during the March marathon: couldn't take the heat, so I got out of the kitchen.

Thank goodness my marathon this year is near the end of Autumn!

Lessons learned.

I got back on track with recording my meals today. I feel like today was one of the cleaner days. Not enough fruit but got in a good portion of vegetables, chicken, and wholesome carbohydrates. I feel fantastic and look forward to my run this weekend.

To "taper" I'll just fix my speed, instead of advancing faster, I'm going to keep my pace fixed Tuesday and Thursday and then pick it up again next week.

Until next time,

posted by Jeremy Likness | 8:34 PM | 0 comments

Saturday, September 22, 2007

Great Six

Today's Run: 6.12m (9.85km)
Run Time: 1:10:27 (11:31/mile or 7:09/km)
Total Miles to Date: 709 (1,141km)

Thoughts on the Run:

It's been a busy week. I have to apologize to my readers because I have not kept up with updating my nutrition log on a daily basis. That is my goal this weekend: to refocus and get consistent again. The good news is my weight finally started moving, which I knew it would once I started measuring and being consistent, so I was down a few pounds last measurement. Still a ways to go but it's a start.

I had a late night the other evening and as I was driving home, an old habit came to surface: the desire to just find a fast food joint and shove junk in my face. Isn't it funny how when we're exhausted, some of us want to "reward" ourselves by doing something damaging not just to our body, but to our mind and emotions as well? Think about it ... the "classic binge" ... how do you feel AFTER the food is gone? Usually miserable and guilty.

I thought about that and realized that the only way to break a pattern like that is to NOT do it no matter how uncomfortable. My "ego mind" started making those "friendly" suggestions ... "Oh, you've worked hard, you DESERVE it" and "It's just one meal" and "Come on, it's your birthday weekend, no holds barred right?" Of course I've heard that little voice before and it's never led to any good. The better voice, the one that is wise and compassionate, is in my heart and listening there I couldn't find any justification for chowing down on grease and trans fats.

So, I resisted the urge and came home. Instead of tacos or hamburgers, I had black bean chili with lean beef. I put it on a low carb, high fiber tortilla with some hot sauce and had "chili burritos." Healthy, high fiber and protein, and no guilt afterwards. Funny how that works!

I am behind in my schedule because forgive me but as dedicated as I am, after a 19 hour day I just didn't have the desire to go out and run at midnight. So I rested.

Yesterday I knew I could not let it slip any further. It was another late night but the difference was that I made up my mind ahead of time that I would persist and get the run done no matter what. So at 8:30 it was out in the cool night and a quick six ... actually, it was a "great six" because it really brought home to me how consistency is paying off. The run felt good, I wasn't nauseous or worn out on the hills, and I realized I'm starting to get used to and enjoy the distance again. So it was how my "easy run" should be ... and suddenly when I look back at a few months ago and what an effort it was for the little 3-mile and 4-mile runs, it was satisfying to finish this one.

This morning I woke up feeling stiff and sore. I had intended to get my fast run over with this morning but also know if I push too hard it's not a good thing, either. I'm still debating whether I can sneak it in before we go on our field trip to North Georgia today or not. We'll see. I definitely must do my long run tomorrow as during the week really isn't an option for that.

I'll keep you posted.

Do you feel like you are constantly pursued by the nutrition police? I thought that was a funny article.

Am I the only one who was surprised to read that Nestle is trying to transform into a health and wellness company? Does that mean no crunch bars, or will they just come with dark chocolate and more fiber?

Our Atlanta Centers for Disease Control conducted a survey to confirm what for most people is obvious: most Americans could care less about their health. They'd rather spend thousands on health care and management of serious diseases than take the small, simple, daily consistent steps necessary to maintain a healthy lifestyle. (I'm not getting on a pedestal ... while I exercise consistently, unfortunately I've contributed myself to the statistic of "not eating enough fruits and vegetables").

The New York Times has a great story about a woman who began bodybuilding at age 47.

On a parting note, I think there is a very serious issue with how the United States handles and views medications and drugs. Dr. Mercola has a great article on this topic titled, The Tragic Consequences of Drugging our Children.

Take care,

posted by Jeremy Likness | 9:59 AM | 0 comments

Wednesday, September 19, 2007

The Talented Mr. Whitley

Today's Run: 3.0m (4.8km)
Run Time: 26:10 minutes (8:44/mile or 5:27/km)
Total Miles to Date: 702.9 (1,131.2 km)

Thoughts on the Run:

Today's run was fun. While it was the fastest I've done so far, it was also not the most difficult. I really feel I'm "getting in shape" and doing better. I averaged a must faster mile pace and felt terrific afterwards.

While I was away visiting relatives in South Dakota, my wife and daughter met a new certain dog named Mr. Whitley. His owner was looking for a new home for him, because they acquired some new kittens and puppies that he just wasn't sure how to handle. So, we introduced him to our dogs, he got along fine, and the rest, well ... was history. Here is a picture of Mr. Whitley:

Mr. Whitley wasn't too happy staying in the basement with me while I ran. The treadmill intimidated him a bit and there was nothing comfortable to lay upon. I, on the other hand, found running hard and going nowhere to be quite accommodating.

I just finished editing a video my daughter completed a few weeks ago. I've been busy but apparently her fans are upset because I haven't released it yet, so I wrapped up editing tonight and posted it. You can view the recipe and play the video right here.

I also received some very exciting news of my own. When I decided to help build the wireless software company that I work for now, I sold part of my the Golden Summit business. This wasn't a "highest bidder" situation, but I found others in the fitness industry who I knew and trusted to take the products, website, articles, and other features and get the message to the people who deserve to hear it. I'm excited to share that the 5-CD Lose Fat, Not Faith audio CD set has been released by one of those trusted partners. This is NOT the same content as the book, or even a reading, but a supplement that contains hours of information. For those of you who have been asking about it, you can find out more by clicking here or on one of the CDs below!

Take care and until next time,

posted by Jeremy Likness | 10:37 PM | 0 comments

Sunday, September 16, 2007

Epiphany on First "Second Twelve"

Today's Run: 12.10m (19.47km)
Run Time: 2:32:08 (12:35/mile or ~7:48/kilometer)
Total Miles to Date: 699.9m (1,126.4km)

Thoughts on the Run:

Everything to this point has felt like "catching up." I've gone major distances - 20 miles - but then had a month hiatus and really started over. It felt great to finally reach a significant distance, which for me is really anything over 2 hours. What was also great is that this run felt good. I might have been a bit slower than before but there was something different. All of my longer runs in the past were painful. Each one was a dreadful period of distracting myself from the pain, stopping and starting several times and just trying to make it through.

So, this was my first "second 12" meaning the first time I've reached 12 miles the second time around ...

Today's run was different. I felt great. I knew I would master it. In fact, there was only one unplanned stop. Halfway through the run I stopped (on purpose) to have a gel shot and drink some extra fluid. Then it was steady run despite grueling uphill a significant part of the way until one last hill that defeated me near the top. So there was one brief walk uphill and then a strong run home.

My "epiphany" was that I don't have to struggle or be miserable on the runs. I can feel how invigorating they are and enjoy them. I had fun, felt the breeze, and really just focused on the enjoyment this time, rather than the pain.

And I didn't feel like I had nothing left. It's good to feel this way because I am doing it right. The only workout I've missed so far was during my planned week of rest and when I had an unexpected trip. The extra distance during the week does make a difference and I believe my "hard" runs (the fast ones on the treadmill) are really helping me hack the harder ones.

So, it feels good.

I woke up and enjoyed a few cups of coffee. My wife cooked her signature biscuits and gravy. They were delicious. It was organic free range pork sausage and soy milk for the gravy. She didn't feel like making biscuits from scratch so those were instant. I needed more carbohydrate and fuel for the run so I had a slice of whole grain toast with some peanut butter and of course enjoyed my vice, some chocolate kisses, with my coffee.

Then I let my food digest and prepared for the run.

Jeremy's run preparation tips:

I use a High Sierra hydration pack. It cost me $20 at a local Wal-Mart. It has a huge reservoir (64oz), place for a CD player, pocket for additional items, padding that is mesh so your back gets to breath, and comfortable straps.
You can get one of those fancy $50 technical running shirts at a sporting goods store, or visit Wal-Mart or Target and pick up the same type of shirt for under $10
To keep my legs from chapping (rubbing together and forming a rash) I use a strange trick someone taught me: cooking spray ... yes, I spray it lightly on my inner thighs and it keeps them from rubbing
I use the same strategy on my chest but that still gets a little raw on longer runs so I may have to tape it
Bullfrog sunscreen sprays on and keeps me burn free on long runs (I can't stand the thick white creamy kinds of lotions)
A little bit of baby powder in the socks and shoes goes a long ways towards keeping the feet dry and blister free
I prefer a bandana over a hat to keep my head from getting burned because it also keeps the sweat out of my eyes
In my hydration pack, I mix a product called CLIP-2 from Succeed! - it's actually designed for extremely long runs so it contains some fat in it but I stomach it better than their other product designed for shorter runs ... it also contains ample sodium to replace what ends up turning my backpack and shirt white during long runs
I stuff a few power gels and usually have one right before and another every hour during my run
Instead of gulping water down I've found my stomach likes it better if I just sip every few minutes
If you like music, get a quality player that works ... mine lasts for 30 minutes, then dies, then comes on again after another hour ... just when I get into the "groove" it cuts out and I am stuck with my own boring thoughts

I was so excited about the run that I created a Google Earth file that you can access by clicking here ... if you highlight the route and then click the lower play button, you can "see" the run. Here's what it looks like (click to get to the full-size image):

After the run I wrapped up with a glass of 8oz of water, then a huge shake made with Beverly International Ultra Size (I still believe out of all of the shakes I've tasted in the past decade, and I've tasted them all, this is by far the best tasting one ... some ice, a tablespoon of heavy whipping cream, a few scoops, blend, and enjoy). Some good protein, carbohydrates, and fats to help me recover. Looks like a nice bean soup for dinner with some Italian bread.

I'll knock off a good part of my "calorie bank" but will have my work cut out during the week ... it will be interesting because my birthday is coming up and my wife and daughter are taking me out Tuesday night, so I may be doing some extra running or carrying some more forward to next weekends run to balance things out. All in good fun!

On the website I finally created a page all of our weight-loss and fitness gadgets as well as a page with our healthy living videos.

That's it for now, time to fill a tub and relax! Until next time,

posted by Jeremy Likness | 4:01 PM | 0 comments

Saturday, September 15, 2007

Pizza, Chocolate, and Beer

Today's Run: 3.0m (4.8km)
Run Time: 26:21 (8:47/mile or 5:27/kilometer)
Total Miles to Date: 687.8m (1106.9km)

Thoughts on the Run:

Getting faster.

This morning I had a nice breakfast of whole oats and soy and made a cappuccino with my espresso maker. I rest a bit and then hit the treadmill. It was probably my fastest run for that distance so far. I am slowly inching my way to an 8-minute mile on these runs and enjoying it. Of course, the weight is taking a toll and the pounds must be free.

Those following my nutrition journal probably noticed I'm not the typical chicken and broccoli "dieter." I have a decent balance ... probably a little "too balanced" this week, as I normally try to keep my pizza and chocolate to the weekends but I started early on Thursday. However, it's great just to start tracking because I already see I'm consistently going over the calories I need to eat to drop fat.

You'll find as I adjust my calories and begin to shed the weight that I don't eliminate any food. It's just the ones that are empty calories - for example, a glass of wine can add several hundred calories but does nothing to satisfy my hunger - will become less frequent. I'll start adding more vegetables to fill out and if I'm struggling with lower calories, I'll add more exercise to balance it ou.

It's a process, I'm not one to starve myself out the first week but slowly get more consistent and trim back. That's why my ultimate goal is one cup of coffee per day but you'll see I've been having two as I transition. I completely eliminated soda and as a result my stomach pains are gone .. happens every time. It's not the carbonation, either, because I can drink sparkling water (Pellegrino) and do with no problems, but throw in a Diet Coke and it hurts bad.

Anyway I'm not a huge pizza fan but craved it this week, so when my wife surprised me with some on Thursday I enjoyed a slice here and there as leftovers. Also got my chocolate fix and started adding alcohol back. Limiting it to no more than two "servings" meaning a bottle of beer or 4oz glass of wine. Will keep those limits and restrict to the weekend as well and have a good balance between moderation and the fact that some alcohol is actually beneficial.

I'm 1600 calories behind the plan right now. I use a concept called a "calorie bank" so there is still hope to balance things out. Basically if I'm over or under one day, I carry that forward and try to even it out. So while the bank is at -1600 calories now, tomorrow's run will add 1200 calories to my budget so I should be able to back that off quite a bit. I'm guessing by end of next week I should be back in balance and on track.

After the second week I'll know what I really need to do based on average calories and weight change.

It will be an exciting journey. Now it's time to relax and so that I'm 100% for my 12 mile run tomorrow!

Warmly,

posted by Jeremy Likness | 7:46 PM | 0 comments

Wednesday, September 12, 2007

Fitness Nutrition Revealed

Today's Run: 6.08m /9.8km
Run Time: 1:12:09 (11:53/mile or 7:20/km)
Total Miles to Date: 684.8m (1,102.1km)

Thoughts on the Run:

Today I had to go into the office early for an interview, so I planned on running when I came home. My wife was excited because we just received a shipment of organic meats, including lean beef and pork. My daughter cooked a meal with breaded cubed pork, diced small potatoes, and broccoli. The broccoli had a squeeze of lime juice onit and the entire plate was covered with grated cheese. Doreen heated my plate when I arrived (she forgot I was going to run) so I decided to enjoy dinner with the family and let it digest and run later at night. It is cooler at night now anyway.

The run was nice. It is always interesting to try out the routes in the dark. They take on a whole new meaning. There were several sections with the lights out and it was tough to see but nothing that compared to my view of the Milky Way when I was in South Dakota. I encountered a few people walking their dogs, a large black spider that scuttled across the sidewalk in front of me, and a large deer that I believe was more startled than I was as it bounded into the street that was fortunately vacant.

I kept a nice, steady, persistent pace throughout. That meant non-stop up the hills. It felt great. My chest started to get a little sore due to the combination of cool air and sweat, and there was one stretch of hill near the very end that I had to stop and walk. My stomach was in a lot of pain, although I'm not sure if it's because I had a full meal so close to running or because I wasn't hydrating on the run ... probably a little of both. Afterwards, I grabbed a nice big glass of cold water.

I had some good motivation ... tonight is my first beer in a long time. I'm working on raising that good cholesterol!

Today is day one of my meals being posted for all to see. You'll see my food and activities there. As I mentioned, the goal is 1800 calories + 100 x miles run for the day, so some days will be extremely low calories (days I don't run) and others not so much. I don't mind coming in +/- 100 calories or so.

If I find my weight loss isn't happening fast enough, I'll go ahead an adjust down my bodyweight - i.e. if I have a week without weight loss and weight 200 pounds, I'll drop 200 calories from my daily intake.

You can see today I hit my targets fairly easily. What are they? 1800 - 3800 calories depending on how far I run, minimum of a few hundred grams of carbohydrate, 100 - 200 grams of protein, and minimum 20 grams of fiber. I managed to have one of my daughter's delicious espresso chocolate chip cookies (she made these with oatmeal and whole wheat flour) as well as two cups of coffee (goal is to get down to one, but after a headache and seeing cross-eyed I allowed myself a second cup today).

You'll see I am big on my multivitamins. People often ask me, are they that important? My response is always based on the articles I read every day, like this one that researchers believe Vitamin D prolongs life. There's more ... like this one, which states, Yes, You Really Do Need Vitamins. These aren't just individual opinions or people trying to sell you supplements, either. John Hopkins, for example, just released information that Vitamin C may slow cancer (you'll also read that the FDA just approved honey for use in healing wounds and burns).

Are you trying to get the most out of your exercise? Hopefully you're following a program that emphasizes its health benefits over appearance. Yes, looking trim and fit is a great side effect but recent studies suggest people receive more benefit when they are pursuing it for health reasons instead of just appearance!

More interested in getting those nutrients from foods? One author purports to have compiled a list of the 10 healthiest foods in the world from cabbage and beets to cinnamon and a type of weed.

Are you having trouble finding the motivation to stick with a program and shed unwanted pounds? Apparently, most people should be able to find motivation if only you can get someone to pay for your weight loss. That's right, financial incentives seem to work wonders when it comes to lasting commitment to a weight loss program.

It is absolutely amazing to me what the human body can achieve. For those of you runners out there, what about the latest world record in the 100m - a mind-blowing 9.74 seconds!

Well, that's it for this evening.

Warmly,

posted by Jeremy Likness | 7:32 PM | 1 comments

Tuesday, September 11, 2007

Lab Results

Today's Run: 3.0m / 4.8km
Run Time: 26:27m (8:49/mile or 5:48/km)
Total Miles to Date: 678.7m / 1,092km

Thoughts on the Run:

I'm glad that I took a break last week. I slowed down my fast runs, skipped a run and took a shorter "long" run. The result? When I hit the treadmill today, I felt great. No stiff knees or tired joints, just a fast, hard run. My daughter then played some tennis with me downstairs afterwards. We threw on a CD upstairs and danced around for awhile ... a lot of fun.

I received my lab results. It was very interesting and changes my game plan a bit.

Here is the breakdown.

Cholesterol was 177 overall. This is great and well within limits. One concern people have with my nutrition is that I'm not afraid of fats. They still mistakenly believe that fats cause cholesterol. I believe that surplus calories, especially in the form of carbohydrates, cause elevated serum cholesterol. In other words, if you are maintaining or losing weight, consuming fats (yes, even those evil saturated ones) shouldn't be of major concern (I wrote about this in Fat Unhealthy Lies). I've been consuming things like whole eggs, heavy cream, all-natural bacon, dark chicken meat, etc for almost a decade now. Again, don't take this as "this proves ..." etc, it doesn't, it only shows what happens to ME specifically. I have family history of high blood pressure and cholesterol so having normal blood pressure and lower cholesterol was great.

The LDL level was 109. Optimal is less than 100, but the next tier is 100 to 129. I'm going off traditional numbers, not the new artificially altered guidelines designed to increase the sale of cholesterol-lowering medications. So that's well within level. Even if it was high, I wouldn't be as concerned as the medical community. People get up in arms at this but I'm just listening to a different set of doctors who share that we may have our notions backwards when it comes to cholesterol. I'll let you read and decide for yourself.

What was interesting was HDL. The medical community used to suggest 35 as an optimal level, now it's been adjusted to 40. Mine was 35. It's definitely low.

Of course the doctor was quick to suggest that I "start an exercise regimen." LOL. Doc, I think I have that one covered! There are just a few ways to raise this cholesterol (very few medications do it and I wouldn't consider them unless there was some other serious condition that warranted it).

First, exercise raises it. Been there, done that.

Second, weight loss tends to raise it. There's an area I could definitely work on. I'm at 215 right now. I'm comfortable at 199 and shredded at 180 so there's a lot of room to pay with (I was well over 245 at my heaviest). I've been eating healthy but not counting calories and exercising, but the weight hasn't budged. I think I know why ... but that will be covered in a minute. So, here is one variable to play with.

The third, and most ironic, is alcohol. Moderate alcohol consumption raises healthy cholesterol levels! The key is that the levels rise even when consumption is small. Not a prescription for heavy drinking but something to consider. Perhaps instead of abstaining completely until my race day, I should re-integrate the occasional glass of wine and bottle of beer?

My triglycerides were borderline high at 167. We'd like to see them less than 150, "high" is 150 - 199 so I'm not in the danger zone. However, I know exactly why these were elevated. I've been eating too many of the wrong carbohydrates. A little more white pasta than whole wheat, bread when I should be getting grains, starches when it should be vegetables. So that we can attack.

The most interesting finding, and the one that caused concern, was my thyroid. My mother has hypothyroidism and is on medication for that. My levels were borderline low ... definitely at the low end of the range. Now, I'm going to let the doctors do their tests and let me know but based on what I know, I'm guessing there are a few factors at play.

1. Genetics ... that is always a major factor
2. Soy consumption ... I've been very strong in my opinion that soy consumption is fine, but now my hormone levels are low and it is a possible culprit. I'll be the first to say, "My mistake" if I discover a connection. However, before I explore the soy link, I am more interested in the ...
3. Caffeine consumption ... yes, seems strange, but there are lots of anecdotal reports and even some doctors who believe chronic, high caffeine consumption can lead to suppressed thyroid and similar symptoms.

So in this one, I'm taking a two-phased approach. First, I'm cutting back on caffeine. I'll be the first to admit I go overboard (I figure, if I'm going to have a vice, why not one that is calorie-free?) So I have lots of cups of coffee. So, it's back to one cup max per day and then some caffeine from green tea but that's it. We'll do that for awhile and then if it doesn't have a positive impact, explore cutting out soy as well. I'll keep you posted and it will be interesting if I have to change my views on this!

So ... that's it in a nutshell. To manage my calories, I almost always turn to Diet Power. It has always led me to my goal weight within a pound to the day. It is amazing software and you can search my journals, blogs, and articles on the site to read more about how it has positively impacted me.

This time, however, I'm going to use a free tool called FitDay. Unlike Diet Power, it does not automatically adjust calories based on your progress and activity. This is what makes Diet Power so powerful. However, FitDay allows me to publicly share my journal so I can give you a link every day to see my nutrition. Because I know my calories and have experience with what Diet Power does automatically, I'm going this route and sharing my journey with you.

So, the plan is to start a baseline of 1800 calories. That seems low to a lot of people but with my slower metabolism and the fact that I keep detailed journals and know how I was successful in the past, this is the right baseline. I'll add 100 calories per mile on days I run. So if I plan to run 3 miles, my calories will be 2100. If I have a long run of 20 miles, my calories will be 3800. This will even out my weight loss with the fuel I need for my runs.

We'll make adjustments if I don't see the desired changes. I don't know when I'll go back for more testing or when I'll draw another full profile but I'll keep you posted with everything!

Have a blessed day,

posted by Jeremy Likness | 8:43 PM | 0 comments

Monday, September 10, 2007

Of Frogs and Birds

Today's Run: 6.0
Run Time: 1:10:00 (11:40 minutes per mile)
Total Miles to Date: 675.7m

Thoughts on the Run:

This weekend has been phenomenal.

On Monday, I flew from Atlanta to Minneapolis. I had a few hours there to relax, get some work done, grab a bite to eat, etc. My cousin, who I haven't seen in 15 years, lives in the area so he came by to pick me up. We connected at just around 3:00pm and began the drive to rural South Dakota.

The drive went through several small towns. I slept most of the way. As we got close to our destination, however, we began to move through rolling hills and between ancient glacial lakes. It was a beautiful sight. In fact, the sun was just setting as we crested the last hill so the horizon was a blaze of orange flame as we descended onto the plains and farmland surrounding "the old country."

I visited with my other two cousins (also who I hadn't seen in years) and then relaxed a bit on the family farm. The day of my grandmother's service was overcast, windy, and rainy. The temperature dropped to the 40s, which I welcomed after the Atlanta heat waves. It was a beautiful service as her life touched so many others. Her son estimates she wrote at least 40,000 letters in her last few decades. She always kept in touch with everyone and was sort of the "glue" that held us together. For example, even though I hadn't seen my cousins in so long, I still knew what they were doing and how they were from my grandmother's letters.

After the service a few people with the last name, "Likness" stopped me to find out more about me ... I'm sort of the "lost branch" on the family tree so it was fun to reconnect and share my information.

I then relaxed again in the evening. My grandmother had lots of items and I was able to find some jewelry and a jewelry box to pass along to my daughter, as well as some books to bring home with me.

The day after I woke up and it was a perfect day. There were just a few clouds in the sky, the sun was shining bright, and it was just over 50 degrees. I knew this was my time to get out and run. Fortunately, a few days there had acclimated me to the 3,000 foot altitude.

I changed into my running gear and set out to "run the section." I went down an old country road and then turned onto a longer road. To my left was farmland and right were a few industrial buildings. This then led to a section with the local country club and golf course to my right. I crested a long hill and descended with a lake to my left and tall reeds that almost looked like corn stalks.

The entire run I was just amazed at how fresh and clean the air was, how blue the sky was, and how beautiful the horizon looked. I could see for miles - rolling hills, farmland, lakes, clouds, and sky. It was beautiful and I savored every breath of air (fortunately I did not pass any heavy cattle farms or skunk carcasses, otherwise my breaths may have been more labored). There were lots of frogs at the edge of the road and every few minutes I could hear the slosh of water and flapping of wings as I disturbed some of the birds on the lake shore and they took flight.

I completed a turn down the north side of the lake where the road was mainly gravel, then turned back onto a paved road into town. I passed over the railroad tracks that lead to the grain processing plant that the farmers use to dump and then transport their grain. I moved past a beautiful playground and the local pool and then was on main street in downtown. It was just a short turn and I was "back at the ranch." It was the easiest 6 miles I've ever run because it was just a pleasurable run. No GPS watch, no pressure for time, just getting out and enjoying it. It's the way runs were meant to be run ... my cousin was kind enough to drive the loop and let me know the distance. The big sign in town read "51 degrees" as I finished ... it was perfect!

I walked inside to family sitting around a fresh pot of coffee and an "egg bake" that was out of this world. After that it was a drive back to Minneapolis. We took a new route and of course made a wrong turn and ended up in North Dakota for a brief moment before correcting our course. My cousin's house is in a beautiful suburb and I met his wife and children who remind me very much of my own. We grilled burgers and visited before returning to the airport today.

So, it was a great run in the plains. It was a fantastic weekend connecting with family and roots ... some people I had never met before and others saw me last when I was less than a year old.

I'm flying back into town this evening and look forward to taking the items my grandmother passed along and giving them to my daughter. I also found a few new quarters to add to her rapidly growing collection of state quarters.

I'm off to board the plane so until next time,

posted by Jeremy Likness | 12:06 PM | 0 comments

Wednesday, September 05, 2007

HIIT Workout Sep 5 2007

This is my video journal entry for September 5th ... a nice HIIT session for just over 3 miles.

posted by Jeremy Likness | 11:47 PM | 1 comments

Sunday, September 02, 2007

The Perfect 10 and Raw Milk

Today's Run: 10.09m
Run Time: 2:08:47 (12:46 minutes per mile)
Total Miles to Date: 666.7m

Thoughts on the Run:

10 miles or 16 kilometers. That's 52,800 feet, 633,600 inches, or 1,609,344 centimeters.

Whew!

What a run. It was a perfect 10. Not because I ran it fast or perfect, but because it was the perfect run for me.

My intention was to run tomorrow. However, I know that following a long run with a fast run is not the best idea ... I always do better following a fast run with the long run and not the other way around. Plus, with tomorrow being a holiday, I wanted to relax. I finished my yard work and realized the temperature had dropped, it felt great, and there was a cool breeze. I was already warmed up and instead of cleaning up, I could just get my run over with and completely relax tomorrow. So, guess what I did?

I purchased 32 oz of Gatorade Endurance (the type with high sodium) and put this in three insulated bottles with crushed ice. I threw a PowerGel in my fanny pack. I hit the road and realized right away this would be a different run. I purposefully kept my pace slow and easy. Typically I go out pushing too hard and finish the first few miles in 9 or 10 minutes, then quickly run out of steam. This time I held back and ran at more of an 11 - 12 minute pace.

My goal was simply to find a pace that I could keep consistently. I'd slow down going up hills but not go too crazy going down them. My strategy of sipping every few minutes rather than taking bigger drinks again worked in my favor and I had no bad cramping or pains like I did on my previous runs last year.

I knocked out the first and second miles. Usually by this point I'd be wiped out and walking the hills, but I still had lots of strength and was making it up them with no problem. Sure, I was going slow, but not having to stop and walk.

I didn't post my last workout which was a faster run on the treadmill, but I noticed I'm definitely getting into better shape. I'm feeling the fitness level because I can maintain the pace and don't feel as "wiped out" in the end. This carried over to my run today and it felt good.

I continued to drink every few minutes. The insulated bottles were terrific ... it was nice to be able to have cold drinks out on the run. I managed to push through half of the run and at 5 miles started getting dizzy on a hill so I stopped and walked it.

I recovered by the top, then picked up the pace on the way down. I turned the corner and pushed up another hill to our library. I decided to stop in there. I had my PowerGel, filled my empty bottles with cold water (I was getting tired of the sweet flavor of the sports drink, so I wanted some plain water). I kept one bottle to drink. I stepped outside, took off my bandana, and poured the other bottle over my head. It was very refreshing. This put some "pep" in my step and I was able to push at a solid pace to the top of another hill and then run a loop on a local track.

Now I was 7 1/2 miles into the run and heading home. On a long downhill, my left knee started complaining so I shorted my stride and focusing on an even footfall (sometimes when I'm tired I pound down too hard and that is what causes the knee pain). I struggled to go up another hill and walked for awhile but then it was steady the rest of the way back home.

Overall I felt stronger on this run and knew I would finish solid. I came home and filled the garden tub with cold, cold water. It was refreshing and cooled me off quickly.

Then it was to the grill to cook my famous burgers. We use lean beef. I'd like to share the spices and sauces I put in the meat, but it's a carefully guarded secret (LOL). I can share that I put the extremely hot sauce in only my burger, and did not put any red pepper in my daughter's burger. I mix the spices before cooking, roll them into firm balls, then place on a hot grill and flatten them. I like to sear both sides and then turn off the heat and let them simmer to finish cooking.

The weather is much cooler so we ate outside and enjoyed the cool breeze. It was the end of a great day ... and the best news? The two hours of pounding the pavement is over and done, so I can focus on my relaxation tomorrow!

I am very grateful to Daniel's Window for giving me permission to use their music in the latest video I put together. It is a collage of training for and at a charity event I attended in the year 2000, when we raised thousands of dollars for the Make-A-Wish foundation by lifting weight. The video is just under five minutes and you can view it here.

For those of you who understand that dairy isn't the "end all, be all" the billion dollar advertising campaign claims it to be, there's good news. Unfortunately people still think those ads have their best interest at heart and that milk is the only way to get calcium and lose weight. Of course the government has an interest to sell milk due to the Farm Bill (if you're not familiar with this bill, it's important to learn about it because it allocates literally billions of your tax dollars).

I'm not anti-dairy, but I'm against people being misinformed. Few people realize they can get all the calcium they need through vegetables, nuts, and seeds, or that milk itself may be weakening their immune system even if they don't have full allergies. The rounded faces most people have could be linked with milk, as I've had numerous clients see their faces lean down and their misdiagnosed "allergies" go away once they cut dairy from their menu.

What's interesting is the debate over raw milk. There is a prevalent belief that the pasteurization and homogenization processes destroy nutrients and healthy bacteria and that the threat of harmful bacteria is far smaller than most have been led to believe. I'm not here to take sides, but direct you to some informative articles over at the New York Times and the Washington Post.

While the Dairy Council cancel was excited to release their research that milk will help you lose weight (which seems odd since so many Americans drink milk and obesity rates are climbing) the Almond Board of California countered that eating almonds causes weight loss as well. I'm all for almonds as a healthy fat but I do believe it will take more than their addition to your lunch box to help you release extra pounds.

If you click on this Wall Street Journal article you'll only get to see a snippet if you aren't a subscriber. However, it's enough to drive the point home: "The page-one article on bariatric surgery (To Heal Diabetes, Doctors Push Weight-Loss Surgery, Aug. 22) highlights a truth known for years: Weight loss mitigates, and in some instances cures, Type 2 diabetes." I'm glad it's finally getting out there that lifestyle changes can and do make a difference. I believe Type 2 Diabetes is the single most curable disease in the U.S. today because it is almost entirely linked to poor nutrition habits, mainly the glycemic stress and insulin resistance developed over time from a diet full of rapidly digesting and highly processed carbohydrates. Unfortunately, many parents still think the appropriate way to reward a child is with candy so they create the pattern of "to feel good, shoot my blood sugar through the roof."

We've been guilty of this as well and focus on finding other ways to reward, such as field trips or gifts of books and other ways that don't involve making a connection between reward/success and sugar.

Here's a great article on how to work with your child to help them lose weight. We don't want to create a focus on the weight or cause a child to feel bad ... too much stress can backfire and create a distorted self image. I really enjoyed this article because it shares some common elements of programs that children used to successfully lose weight.

Anyway, I think I've rambled enough for one day. It's been a busy day for me, so it's time to relax and enjoy a date with my wife and daughter. Take care and have a lovely weekend,

posted by Jeremy Likness | 7:54 PM | 0 comments

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