Friday, February 26, 2010

ipadio: You don't have to run alone - Episode 03

Episode 03 Show notes:

Episode 3 isn't a runcast this week, sorry. I talk about last weeks activities, current weight and my families future in the Air Force.

Running from the reaper

Adam Culp's blog

Dr. Monte's old site

Dr. Monte's New site

Shadowcasts Antarctic Marathon

Episode 03 MP3

WII Fit weigh in today

I didn't mean to do this.

Since the first of the year I've lost another 10 pounds. Lost 2 inches more in my waist. I'm sitting now at 185 lbs.

See the thing is, is that I'm not trying to loose more weight. I mean I've got some belly fat I'd like to loose but it's really not that much. How much more am I going to loose you might ask?

Dunno, ask the running gods. But I think it has to do something with this:

(Activities since Jan 1, 2010)

Count: 46 Activities
Distance: 307.14 mi
Time: 49:13:00 h:m:s
Avg Speed: 6.2 mph
Avg HR: 145 bpm
Calories: 42,536 C
Max Distance: 16.00 mi

That's over 12 pounds worth of calories. I mean I'm eating really well. I'd say 90% of my food intake is whole foods, and about 10% has a food label on it. And even there, it's like milk, tuna packs, stuff like that.

I'd really like to stay where I am but I really don't want to pig out. I don't like the feeling it gives me. And I sure as @#$% not giving up my running.

I was 250 pounds with a 39 (sucking in) inch waist.... Now my waist is 32. I'm really living in a new body. Saw a picture of me in late 07 and my belly was hanging over my belt line. I am smack dab in the normal BMI of 23 but started out in the obease category of 31.

I don't know what to do.

Tuesday, February 23, 2010

Sigmund Freud recommends I observe my pee

Ok maybe not him but it is a good idea. I have no idea why this popped into my head today but I tallied my water intake on training days. I calculated that I intake 16-20 cups of water, or 1 gallon to 1 1/4 gallons per day.

That may seem like alot but I also have to have my coffee in the morning, which negates some of that intake, and maybe a nip or two of whiskey at night which negates more. But back to the pee, I really monitor my fluid level by it's color.

Yes it's gross. If your not a runner/athelete get over it but it's a fact that we check that very thing to make sure we're staying hydrated *enough*

Hyponatremia is a real fear of mine, but moreso is de-hydration. Which is what I think got me to visit this because yesterday's easy 6 I way overdressed for the weather and the use of cotton and whatnot my clothes post workout had to weigh 10 pounds.

I don't normally drink water on my easy 6/9's in cool weather. It's not until I do my long runs of 12+ where I think of fuel and water. But after observing my heart rate which was 10-15 above normal for my run yesterday I had to attribute it to overheating and general crummy feeling. (And the nasty near brown color of my post workout pee)

I guess the moral of the story is keep tabs on that pee peeps... It's the best guage to how well we're hydrated.

Monday, February 22, 2010

What they don't tell you about that long run

The next day I was massively hungry.

Now at first glance, now would be the time to say to yourself, "Self. You deserve to eat anything you want." But the reality of it is I have to train myself to recognize that and embrace the indulgence. But differently.

So at lunch while my chicken was nuking in the microwave, I sat at the counter and ate carrots, cauliflower, broccoli dipped with homemade hummus. Now I was able to cruise through quite a bit of that. Finished my chicken strips I made and realized I was still massively hungry. Grab an apple. Check, now an orange.... Done.

Dinner consisted of a bit of chicken, cooked potatoes and carrots. Also had a frozen smoothy from dannon's yogurt and frozen fruit. And again topped it off with more fresh veggies. Finally satiated.

Some may remember the Times article last summer that says that excersize causes weight gain and not loss. Of course the study was fundamentally flawed. But today it got me thinking. I chose to eat 100% natural and entirely from whole foods.

That is the difference. It's too easy for the population to down a Gatorade, grab processed junk and completely defeat a calorie neutral diet and instead come out calorie positive.


Sunday, February 21, 2010

Best way to burn off 2500 calories?

Run 16 miles. Wonderful day outside. 40 degree weather with low winds. Dr Monte's back issues of his podcast in my ears. *Very* enjoyable.

Time: 02:39:20
Avg Pace: 09:57 min/mi
Avg HR: 147 bpm
Distance: 16.00 mi
Elevation Gain: 845 ft
Calories: 2,507 C

Garmin route

That's now my farthest run in my career. I'd also like to add that my fuel on the run was Chia seeds mixed in Coconut water. 1-1/2 limes juiced and 2 tblspoons of honey. Only made it through half the batch, put the rest in the fridge. It's good for 2-3 weeks in there, will burn the rest off next long run.

Saturday, February 20, 2010

Lots of snow melting

Need to scout the perimeter of the base too see how much of it I can run safely. Which is really important in my long run, that 9 mile perimeter run is the core of my long run workout. We've gotten tons of great days recently that would be great for snow melting.

Thursday, February 18, 2010

ipadio: You don't have to run alone - Episode 02

You don't have to run alone - Episode 02

Show notes:

Opening song:

Sara Haze - Beautiful Day

Nigel clip with permission at:

Running From the Reaper Podcast

Wanted to get a quick one out because I'm not sure I'll be able to produce a runcast this weekend due to life. Today I talk a little bit about me, my Air Force career field, weight, etc. It's a digital log of my life and hope that you get something out of it. Thanks!


Episode 02 MP3

Sunday, February 14, 2010

Show note links:


Running From the Reaper

Kelownagurl Tris

Geek Girl Runner


Episode 01 MP3

ipadio: You don't have to run alone - Episode 01

Episode 1 done with edits!

Thank goodness. Man that takes alot of work.

Forgot to add my email at the end of the podcast. Email Ted

First podcast talks about me introducing myself, where I've been. I discuss my running past and future goals. Little bit on my family, and why I'm starting to podcast. I go over some podcasts I love to listen to, and discuss a new kitchen arrival.

Saturday, February 13, 2010

Feb 11-12 runs

So what do you do after back to back blizzards? Find the only place cleared and safe to run. The base gym has been shut down all week because of the snow. I did get lots of good cardio from shoveling snow. I didn't get nearly as sore as I did last December when we got dumped on. So if you check my garmin you'll see I ran up and down the same street like it was my own track. Funny, but I did get

my run in. Garmin

Yesterday I was able to expand it out a bit. Few other streets got cleared and was safe enough to run with the cars.


Also got my podcasting gear in!

Olympus Digital Voice Recorder (VN 6200PC)

Also got an external mic for it.

Olympus ME-15 Microphone

Spent quite a bit of time last night playing with it, learning, etc. Also made a windscreen for it (Thanks wifey for the help!) Will do some recording today on my run.