Archive for November 2012

Nov 26, 2012 (Monday)

239.5 when woke up

From notes for Nov 25th run – 240 when woke up – 236 after run – total of 20 miles but was too cold and slippery in the park to do full run there – did 2 laps there and that took almost a full hour (58:30 – should have been 10 minutes faster than that) – drove home and got on the treadmill at home to do the remaining miles – snacked on 1-3 jelly beans per mile and that seemed to help but got pretty slow in the end – grabbed a bottle of coke and that seemed to help speed me up near the end. In the end it was about 3:52:30 for the full 20 miles (if include the driving home and a couple pauses at home the full time was from 6:20 to 10:55 – total 4:35).

Need to find a way to refuel faster on the longer runs.

After run was done had a quick meal of pizza and then had to go into work – was there for 7 hours and had pizza there too as well as a litre of coke. Then had more pizza when I got home. Certainly felt refueled but was pretty heavy and was 239.5 again when I woke up on the 26th.

Friday morning was 238 – just short of 20 pounds down.

Saturday run was not able to do outside – too cold – really high wind chill – so did it on the treadmill in 108:37 – 1 min at 4 mph and 2 at 6.2 mph cycles – average 5.5 mph – was 241 when woke up (so 3 pound gain from Friday morning) – was 238 after the run. Tried jelly beans and almonds for fuel on the run (9 jelly beans and 4 almonds starting at about 5 miles in). They seemed to help but as indicated in the notes above for the 20 miler it just wasn’t absorbed fast enough into the system but the coke certainly helped.

Going to try mini chocolates for the longer runs and going to have to figure out some other thoughts too. I drank entirely too much water for the 20 miler which didn’t help either. I need to think better about how to properly fuel during the longer runs to keep going.

I also hope the weather turns warmer for the Saturday and Sunday runs so I can get some more legitimate long runs outside to see where I truly stand. After the longer run on Sunday with the split between outside and in I really don’t know where I am at for timing and actual endurance – the last long outdoor run I was able to complete fully outside was a 17.6 miler on Nov 4th – in 3 hrs 27.5 – have done a 19 and 20 since but both were split between outside and treadmill – at least the 19 I did half marathon distance outside in the cold in decent enough time (2hrs 23min) considering temperatures and road conditions.

I am looking forward to this rest week – the 5 milers should feel less of a pain without having to follow them up with a 10. 5-6-5 and then 6-12 on the weekend – weather is supposed to warm up for the weekend according to the current forecast so I should be able to do the 2 weekend runs outside without any special considerations for fuelling and changing clothes – If I am able to run outside I will probably change the 6-12 to 6.6-13.2 and push for good times – this should help me better understand where I am and how I feel going forward. The next week is another tough week but I will feel better and more rested if I can get decent outdoor times on the weekend.

Most training plans have only 1 or 2 20 milers, not 3 – but each of the tougher weeks that are left should feel easier than this past week – before each of the next 2 tough weeks there is a lighter week which this tough week did not have – basically the way I see it this week was to prove to me that I can do the distance even at maximum drain – then the next 2 are to allow me to rest a bit and then to do it again to build confidence and probably show some improvements to myself. So in the end I think I am ready or at least could do this right now better than I have done in the past but I am going to need to do well on the next tough week to feel right – even after the 3rd tough week I will still probably be nervous / scared – I have put a lot of myself into doing this right – the family has kind of sacrificed for this too so if things don’t go well I will definitely feel like I have let them down. If that happens it will be harder for me to maintain and step up to do more training and keep up the momentum because it will be hard to justify the effort.

If things go well on the run – say less than 2 hrs 15 for the half and less than 5 hrs for the full – then I will want to keep going – I will definitely need to keep the weight loss going. If I can keep the drive up then I will want to get better and push for the Manitoba Marathon for sure and possibly the WPS half – the goal would be to get back well under 2 hrs for the half and try for a personal best on the full – I would love to get under 4 hrs and 210 pounds – in my head those would both justify the work put in for the training. To be 42 and back in the shape I was shortly before I met my wife would be amazing – this would put me in a good place mentally and physically as I get older. This would give me so much more energy moving forward for life in general. The biggest thing right now though is dealing with the stress – I need to sort this out so it doesn’t get in my head and make me self-destruct.

Nov 21, 2012 (Wednesday)

240.5 in the morning – 239 after run

Run was pretty good – 10 miles broke into two 5 mile chunks – total time approx 96 min 5 sec:

  • First 5 miles was done in approx 47 min 13 seconds – very little walking but probably a fair bit of cheating on the treadmill.
  • Second 5 miles was done in approx 48 min 52 seconds – definitely some cheating on the treadmill – a bit more walking but not actual run walk cycles – probably closest was 4 min run 1 min walk but was able to skip several of the walk cycles. Tried using plain out jelly beans for extra fuel starting about a 2/3rd mile into the set – had a total of 18 jelly beans (150 calories) – 2-3 at a time – definitely seemed to help by skipping some walking cycles and by keeping the speed up.

Interestingly the 5 miler yesterday was right in the middle of the two today for time but there was significantly less cheating on the treadmill. This means I was definitely working harder yesterday and it is something I should look at doing for each of the short runs to drive up my cardio vascular strength and my endurance. Compared to 7.5 mph for 2 min yesterday the 6.6 mph for 4 minutes today seemed a lot easier to handle.

So I will try the shorter faster cycles again tomorrow to see how it goes. Then on the weekend the 10 miler I will probably do my normal stuff outside without changing anything. On Sunday I will have to be ready with a change of clothes and also carry with me a few bags of jelly beans and almonds as well as water. Basically will try to push through 11 miles my normal way and then change clothes and try the remaining 9 miles using walk run cycles. I will need to start eating fuel around the 1 hour mark and continue having a little something every mile or so.

If I make it through the week without missing any runs it basically proves I am ready to do this and all the remaining runs are to get better. Not saying this to diminish the other runs as I think they will be important to help make the whole deal easier in the end but it will show that I am capable of pulling this off right now and that will be huge for confidence.

239 after the run – even though this is dehydration it is the first time I have been under 240 since probably when T was born. So basically even my weight this morning was 10.5 pounds lighter than I was Nov 6, 2006. Whoohoo things seem to be working!

Nov 20, 2012 (Tuesday)

241.5 in the morning – 242 after evening run (second morning in a row at 241.5 so that seems to have stuck – we will see what tomorrow looks like with having had Wendy’s for supper)

Sunday run – ran 13.2 in the park 2hrs 25 min – roads were still pretty bad and it was pretty frickin cold – 2 hrs 23 min for the half – no walking breaks or water breaks – essentially did the distance cold (ha ha I made a funny). I stopped after the 6th lap to have a quick snack and when I started to move again my calves had frozen up (running pants aren’t insulated much below the knee). Drove home and completed the remainder of 19 miles on the treadmill – those last 5.8 miles were pretty slow (69 minutes) – no extra fuel besides water on these extra miles – basically fuel during the running was little more than a banana. I really needed to fuel more on the outside run and on the treadmill.

I had taken a change of shirt, sweater and hoodie and I had planned to change after the 7th lap but with how cold it was I should have changed earlier – I hadn’t realized how soaked through I was until I sat down in the van to drive home – this weekend with the 10 and 20 milers coming I have to keep the cold in mind – Saturday looks like it will be very cold (-15 range) but I should be able to handle the 10 miles without a clothes change – Sunday will be cold as well (prob -10) but to do the 20 miles I will most likely have to change. I should shoot to change after the 5th lap (11 miles).

Fuelling is important as well to make sure I can push through in the cold – the Jeff Galloway videos indicate approx 30 cals every mile of running (need to double check this as I’m not sure I am remembering this correctly) – if I eat something small after every 2.2 mile lap that should cover that on the longer runs. Shorter runs I need to keep pushing through without any fuel to train my body to keep more fuel in the system.

Was pretty tired most of the day on Sunday but seemed ok – just a bit grouchy – need to watch my fueling so I don’t get too cranky.

I went to work on Monday but came home after an hour of feeling nauseous – that went away after a while but still was feeling light headed – even into today a bit – had trouble focusing most of the day. T was sick in the morning so I think I had some of it too – hopefully it wasn’t the running in the cold or stress. My big concern is that it was stress – between work, training and my course there has been a lot of stress lately – I have to watch this as stress could shut me down. I am making too much progress on the weight and the running to have work crap get in the way – I should be able to use the running to help cut the stress but we will see.

Run tonight was 5 miles – in 48:05 – did 1 min walk and 2 min run cycles (most of the runs at 7.5 mph) as a test of the Jeff Galloway run walk method – felt pretty good after and speed was decent with no cheating on the treadmill – requires further testing but it was nice to do some speed work. Time did seem to fly so that is definitely a plus to watch for. For tomorrow’s 10 miler I will probably want to look at doing some more of this but I think I will try to do 5 or 6 miles in a more normal way then see what the 1 to 2 cycle can do after I am already tired – it should help keep things moving near the end. If it works how I would like it could be used on the Sunday 20 miler to push out the second half of the run. We’ll have to see how things go.

The remainder of this week is going to be tough – I have a 10 miler tomorrow night and T has music lessons so I can’t start until later, 5 miler on Thursday, an assignment due Friday night, 10 miler Saturday morning before T’s curling and Heather going out with friends (H’s Mom will take T to curling), 20 miler Sunday morning and then into work around noon to work to help finish off a large project. At least Monday is a day off so I can rest. That week is lighter for runs but still tight for time with swimming, music lessons, T’s curling and T having a birthday party to go to on Sunday. Things get harder again for a week and are made harder due to the final exam for the course on the Saturday – but at least once that is done it is only about getting the running done. And then Phineas and Ferb show on Sunday in the afternoon.

With current weight and the upcoming running schedule being what it is as long as I can keep focused and watch my fuel I should be able to hit 230 for Christmas Eve – this would be great but more would be good too. Based on what I wrote in the first entry (Sept 9th) I am going to count 257 as my starting weight for the purpose of tracking weight loss – I was higher than that on that day but judging by what I wrote it was probably retained water. Starting with 257 puts current weight at 15.5 pounds down so far and 230 would be 27 pounds down. To make it a nice round number 227 would be great to hit before the marathon to give a full 30 pounds loss. Ultimately after the marathon is done I need to keep pushing the weight loss to try to get down to 217 or maybe even 207. This would give me a great base to do the Manitoba Marathon and to start lifting again. Ideally I would love to be around 205, be able to do around a 4 hour marathon and to be able to bench near 150% of body weight. Is that realistic? Not sure right now but I was damned close to that in 2002 and 2005.

Nov 17, 2012 (Saturday)

243.5 when woke up 242 after run

Did go to the park this morning but only ended up doing 6.6 miles instead of the 8.8 planned because the snow pack on the roads was kind of greasy – was like running on sand it took forever to run the laps – was probably 12-15 minutes slower than I would have hoped which meant I ran out of time and had to get home so Heather could get T to his curling lessons. I also forgot my headphones so I did the run without any music. I have to do 19 miles tomorrow and I suspect it is going to take me over 4 hours because of the roads – should be loads of fun.

This coming week is pretty tough – 19 miles tomorrow, 5 miles tues and thurs, 10 miles wed and sat, 20 miles Sunday – a relatively large assignment due Friday night, and I have to go into work Sunday right after the 20 mile run for a few hours to do a bunch of work to help with a large software upgrade, besides that we have Heather’s curling Monday night, swimming lessons for the kids Tuesday night and T’s curling lessons Saturday morning. This week is going to be exhausting.

The week starting December 3rd is going to be worse though – essentially the same mileage as above plus all the same stuff like Heather’s curling and the kids’ stuff and then throw on top a 3 hour final exam on Saturday that I will have to spend most of the week studying for. On the Sunday after the run we have tickets to take the kids to the Phineas and Ferb Live show. Only nice thing about this one is that the Monday following is a day off work and I will spend it on the couch. (Comment Dec 15 -no such luck)

Nov 12, 2012 (Monday)

245 – was 242 yesterday morning so today is a regression from yesterday and from last week.

Did not run yesterday due to heavy snowfall (around 25cm or more) – took over an hour to shovel the drive and had to do it more than once. Ended up shepherding the kids for a few hours in the mall as well so I did not have the energy to run once I finally got time around 8:30pm.

Missing the run alone (especially with all the other exercise) shouldn’t have been enough to cause a regression – did eat some stuff that may have caused an issue:

  • 3 small apple turnovers – not a huge amount of calories but probably instantly in my bloodstream
  • A+W for lunch at the mall
  • Fair bit of coke during the day
  • Probably more for supper than was necessary
  • Licorice – this would probably have been the main culprit

I will have to really watch what happens tomorrow with my daughter’s birthday – my wife Heather got an angel food cake that she will ice – the last time I had angel food cake my weight jumped 3 pounds in a couple days even with exercise.

I may have to run a few miles tonight while Heather is curling to get some of the miles back – have to make sure I get all the weekday runs in this week too. I have to be careful about not burning out so that I can do the 19 mile on Sunday.

The 19.8 will be the first of 4 in that range prior to Christmas – It’s nice to know that there are so many in that range so that if I am unable to do one due to weather or injury or life I will still have a chance to do more. That being said getting this first one done puts me in a good spot to make sure I can do this thing. It will also give me a bit of an idea where I am with time and I will be able to focus on speed a bit more.

Getting through this week with its 9 mile / 19 mile sat / sun and next week with its 10 mile / 20 mile will be the hard thing and once that is done there is a rest week before the next tough week. That next tough week will be the same as the 10/20 then there will be another rest week before the last tough week. That last tough week is to be 10 /20 but I might make it 11 / 22 or 13.2 / 24 depending on where I am and how I feel. So basically getting through the next 2 weeks is going to be the proof that this can be done and then the last 2 tough weeks will be solidifying where I am physically and trying to sort out any problems.

Tying that into the course – the last weekly assignment is due Nov 30 (but will probably want it done sooner) with the exam on Dec 8th – this puts the exam in a tough week (with 10 / 20). This means that the 3rd tough week (of 4) will be the last week of the course making studying a bit harder – this week will also probably turn into 11 / 22 if things are going well meaning even less time. The Saturday will be the hardest part – up early to run for a few hours in the park and home in time for T to get to curling. After T is done curling then will have to start the exam – so probably not until around noon or 1 pm before start. This will end things around 4 pm presumably (if I take the full allotted time).

The rest week after that week will feel good – course and certificate will be completed and I will be able to take things easy for a week until the final tough week happens. After that last tough week is done on Dec 23rd there will be time to take a break and rest and relax – there is a 12 miler on Dec 30th but other than that there are no runs after Dec 23rd in the double digits. The last week and a bit in December should be easy at work as should the first week of Jan. After that there are only a couple days of work the week we leave for Orlando.

On the subject of weight – it is starting to be apparent that 230 should be the goal – keep hoping for lower but the regression today says that it might not be possible – the 2 tough weeks in a row will solidify my understanding of the weight loss potential – would still love 225 or 220 (or lower in some miracle world) but I suspect it won’t get that low. 230 would still be a massive improvement putting me in the range of where I would have been in 2005.

What about after the Goofy? A couple weeks after that we will be taking a family trip to Orlando – drive to Minneapolis and then fly down for 9 nights then back. Maintaining weight loss during this period will probably be tough but at least there should be lots of walking. The couple weeks following the marathon will require some work to make sure no weight gain occurs. I will have to make sure I still run 5 days a week – probably 45-60 minutes each day. This will help me maintain my training level. We will be back from the trip after Feb 7th so I will need to come up with a plan from there to maintain the weight loss and train for the Manitoba Marathon on June 16th. If I start training the week of Feb 11 that gives 18 weeks to Manitoba Marathon. Goals for the Manitoba will be up in the air right now but should include more weight loss and faster / better times – ideally I would love to be back in the 215 range and near the 4 hour mark. I will probably need to look at adding weights back in the mix to really get back to being what I want to be physically.

Update – I did manage to get on the treadmill when Heather went curling – 4 miles in just over 38 min without headphones very little walking or cheating on the treadmill – 245.5 after the run. Hopefully over night the losses put me back in the right range. I’m leaning towards the licorice causing the issue.