Thankful

Note: I have placed my blog updates on hold until I resume my Three In Three Challenge. Until then, you can follow my trail running at DailyMile.com.

I can think of many things to be thankful for on this special day. I have been blessed over the years. But I will limit my thoughts to the context of my Three In Three Challenge.

Today I am thankful to Dr. Santiago for encouraging me to start this journey. After setting my three goals (quit smoking, lose 50 lbs., run a ultramarathon) we started working on the first goal--quit smoking. I am proud to announce that as of today I have been SMOKE FREE for two years!

I can say that quitting smoking is one of the most difficult things that I have done in my life. But it is so worth it. If there are any smokers out there reading this, I encourage you to talk to your doctor and ask him or her to help you quick smoking. Yes, you will go through hell and back, but the journey is well worth it.

For encouragement, read how I quit smoking. Trust me... from someone who has gone through it, it is so worth it. Make the decision, call your doctor and get started down the path of living a smoke free life.

Feeling Good

What can I say... I am running again and it feels really good. I know I need to be careful not to overdue it and to ramp up my mileage base slowly, but it feels good to be back out on the trail.

I am just going to focus on getting back into the routine for the rest of the year and then pick my next target race to resume training. I know I will achieve my ultra marathon goal this year. It's a no brainier.

Did I mention that it feels good to get back out on the trail again?

Just saying...

Missed

Being away from the trail caused me to forget how beautiful it is out here.
I remember now.

I'm Back!!!

Over the last three months I've gone through a slow and often painful recovery from plantar fasciitis. I've been following the tips for treating plantar fasciitis and I can say that it seems to have worked. I am at a point now that I can walk in the morning without pain. I've also done a few test runs over the last couple of weeks and my foot seems to hold up OK. I am not at the point where I am ready to start training again but I do think its time to reestablishing a training base.

I am going to keep things real simple for the rest of the year. Since I haven't been running consistently, the first order of business is to get running consistently! So for the rest of the year I am going to focus on getting back out on the trail on a regular schedule. Initially I will run Tues/Wed/Thurs and then one day on the weekend. I will add the Sunday recovery run once my long runs get up to about 20 miles. Once I am consistently back above 35 mile per week base I will pick my next race and start training for it.

Not Giving Up

I feel a little defeated as I write this. I have not been able to recover from my bout of plantar fasciitis and I've had to totally stop my running to let my foot heal. As a result, a couple of days ago I decided to withdraw from my first ultramarathon, the Rockledge Rumble 50K.

But I'm not giving up on my Three in Three Challenge.

I still have an entire year to complete my goals. I am still smoke free, I've lost over 30 of my 50 lbs, and I was doing 26 mile training runs before my injury. I was laser focused on completing all three goals by November of this year. Now that's not going to happen.

Love This Quote

There is something magical about running; after a certain distance, it transcends the body. Then a bit further, it transcends the mind. A bit further yet, and what you have before you, laid bare, is the soul.

Kristin Armstrong, Mile Markers blog at Runner's World.com

Cross-Training for Runners

A few days ago my Plantar Fasciitis flared up again. I thought I had kicked this one in the butt, and so I started to ramp up my training. However, I think I resumed running to quickly.

So I am going to take a break from running until my foot has fully healed. I realize this may negatively affect my ability to run the upcoming Rockledge Rumble 50K, but I think a short term set back in my training will put me into a position to return to training long term and without pain.

I am a goal oriented person. It is hard on one side to think about the potential of missing my goal race. However, I also must realize that I am one year ahead of schedule on my Three In Three Challenge. The smarter decision right now is to give my foot time to heal and then reset my milestone races after recovery. Heal now so I can run later.

But that doesn't mean that I can't exercise! I need to take up some type of cross-training activity to keep my fitness level up while greatly reducing the impact on my foot.

Biking? Swimming? Weight lifting? Pros/cons? Other cross-training suggestions?

TNF Canadian Death Race

I've added another race to my ultramarathon bucket list... The North Face Canadian Death Race! Seeing that I am Canadian, it's a must do! I came across this video today with some highlights from the race. Hope to see you there!

Week 61: The Paleo Diet for Athletes Update

I am now starting week three of The Paleo Diet for Athletes. During the first week I lost about 3 pounds. I had been stuck in a weight range for about six months and I was glad to have this little breakthrough. But one week doesn't mean much.

Well, last week I lost another 1.6 pounds! YA BABY. The Paleo Diet for Athletes WORKS! I am confident that the changes I've made to my diet will help me achieve my weight loss goal. I am once again excited about it!

So how does the diet work? Well, at the risk of oversimplifying it, the diet focuses on eating fruits, vegetables, and lean meat and fish. I've cut out the processed foods and refined sugars. Do I miss them? Absolutely. But not as much as I missed seeing the pounds dropping off!

Week 60: The Paleo Diet for Athletes

Last week I wrote about my decision to change up my diet. I've been stuck at the same weight range for about six months and I feel like I need to make a change in order to continue to show progress.

After doing some research I narrowed my search to two diets: Thrive: The Vegan Nutrition Guide by Brendan Brazier and The Paleo Diet for Athletes by Loren Cordian. I purchased both books and scanned through them. After careful consideration I've decided to start following The Paleo Diet for Athletes.

The Paleo Diet for Athletes is a modified version of the original Paleo Diet. Loren partnered with Joe Friel, a well known endurance coach and athlete, to provide additional information on the timing and type of food needed to fuel endurance athletes. This information alone is worth the price of the book.

Why not Thrive?

Week 59: Researching Endurance Nutrition

Well, I didn't lose any weight last week, I weighed in at the same as the previous week. However, I didn't gain any either. So I'm good with that.

Looking at the numbers, I just realized that I am less than a pound away from the lowest weight I've recorded since I started my Three In Three Challenge. I know I can break through and continue my progress down to my ideal racing weight. I just need to remain focused.

In order to help the process along, I've started researching potential changes in my diet. I've already done an excellent job of cutting the "crap" out of my diet. Now I am taking it to the next level by researching the stuff I should add into my diet to provide the nutrients my body needs to excel.

Plant Based Whole Foods Diet

I am considering making another lifestyle change to support my ongoing transformation from fat to fit, switching to a plant based whole foods diet. But before I make such a major change, I need to dig into it more and understand the benefits and risks of this type of dietary change.

This evening I watched a documentary called Forks Over Knives. According to the website the documentary "examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods." Although I have already made impressive improvements in my health over the last year, I feel like I can do more towards living a healthy lifestyle.

If you've made a similar change, please leave me a comment and share your experience. I'd appreciate any links to articles, book recommendations, blogs of people who have made similar changes, basically directing me to any information that can help me understand the benefits and the risks of switching to a plant based whole foods diet.

But I am most interested in your own personal experiences. So please share!

6 Tips for Treating Plantar Fasciitis

About two months ago I develop a nasty case of plantar fasciitis in my right foot. Since then I have tried many different ways to help it heal. Today was the first day since this started that I can say my initial steps in the morning were without pain and that my run today was without pain. So I think I am almost out of the woods.

I wanted to write a post to describe the treatments that I found most useful during my recovery from plantar fasciitis. I received a lot of good suggestions from readers and I tried just about every one of them. I also tried some products sent to my from manufacturers and purchased some additional products on my own. Of everything I tried, I can narrow it down to the following six tips for treating plantar fasciitis.

7 Mistakes to Avoid on Your Long Runs

I don't usually reproduce articles on my blog. However, this one really spoke to me, as if the Coach was watching over my shoulder and giving me a slap for all the stuff I've done wrong since I started my Three In Three Challenge. So I am posting it here as a reminder to myself. Thanks Coach!

--
7 Mistakes to Avoid on Your Long Runs

By Coach Jenny Hadfield
For Active.com

The long run is truly the bread and butter of an endurance running program. It teaches your body how to spend time on its feet, how to utilize fat as a primary fuel source and is a dress rehearsal for the big dance. The secret in perfecting your long runs is to keep it simple and avoid making these common training mistakes.

2011 Rockledge Rumble Volunteers Needed!

I am planning to run the 2011 Rockledge Rumble as my first 50K ultramarathon. My training is going well and I am confident that I will go the distance.

All three races of the Rumble are filled, so if you haven't signed up already it is too late to register to run. However, it is NOT too late to get involved with the race!

I just received the following message from Michael Melder, the volunteer coordinator for the Rumble. He is already starting the process of putting together the small army of people needed to pull off the event. If you are not running the Rumble, please consider volunteering.

Here's the message from Michael.

Week 58: Tickled Pink

I never thought I'd use the phrase "tickled pink" when describing my weight loss progress, but this morning that is exactly how I feel! I lost just over a half pound last week, the fourth straight week of weight loss, bringing me to a total loss of 32.5 lbs since I started my Three In Three Challenge!

I was expecting a good slap when I stepped on the scale this morning because I haven't been playing very close attention to my eating over the last week. And I know from past experience that if I don't track it, I will tend to eat more than my allotted calories, resulting in weight gain. I need to get back to the tracking so I can keep this ball rolling.

I am about a pound away from the lowest weight I've registered since I started this challenge (which was around Week 32 or about six months ago). Then I hit some kind of set point and was stuck within a few pounds for months! But it seems like I've broken through and I am on my way down again.

Self talk... you can do this, just keep at it, just keep swimming, swimming, swimming... D'oh! A little Dory flash back there...

Week 57: Three Big Steps Forward

I was pretty excited when I stepped on the scale this morning. This is the third week in a row that I've lost weight, this time almost a pound. Ya baby! I feel like I've taken three big steps forward. Yes, I know the step back is coming, but I'm OK with that.

What's working? Well, I continue to keep track of my consumption and stay within my daily allotted calorie totals. I'll be honest that some days I go slightly over, but I try to offset those by going slightly under the next day.

I just need to keep up the discipline. The hard thing about weight loss is that the process never stops. Now that I've been smoke free for almost two years, I rarely think about smoking. However, I think about food every day, morning, noon, and night. So, although quitting smoking was tough, this diet thing is even tougher.

I give a lot of credit to those who have lost weight and kept it off. It takes a true lifestyle change and ongoing discipline to achieve that. Cheers to you!

Active-Isolated Stretches

This might change your thinking about proper stretching...



Phil Wharton, who has worked with some of the top runners in the world over the last 15 years, explains the science of flexibility and demonstrates a few key Active-Isolated stretches.

Week 56: Steady Progress

Once again I lost weight over the last week. I am very excited about it. I have been very careful to track my eating and to stay within my allotted calories. In addition, I've resumed my training. I think the combination of the two are helping me to stay focused and the result was positive (well, negative as to my total weight!!!).

I don't plan to change anything this upcoming week but instead to do more of the same. Continue to track excessively what I eat and to stop eating when I reach my daily total. I will also continue with my running, which I know also contributes to my weight loss.

I finally feel like I am getting my arms around this portion of my Three In Three Challenge. I'm excited about it again.

2011 Rockledge Rumble Update 1

I just received the following update from the race director of the Rockledge Rumble (which will be my first official ultramarathon). If you are planning to run the Rumble, better get your entry in soon!

The Rumble is filling fast with the 15K already filled. The 30K and 50K are already 50% full as of today. So if you are planning to run the Rumble don’t wait until the last minute as you won’t get in.

Week 55: Yes, It Works!

I am back to running and I am also back to closely tracking what I eat. I am being very careful to balance my intake and to stay within my allotted amount. As a result, I LOST WEIGHT THIS WEEK!!!!!!

Ya baby!

I continue to use MyFitnessPal to track my eating and exercise and it works well. The tool is FREE and makes it really easy to track. I can even update my information via my SmartPhone, so I have no excuses.

The hard part is to continue doing what I know works. Wonder why that is?

Resuming My Training

My foot is recovering quickly from my recent bout of plantar fasciitis. This morning my foot was just mildly achy when I stepped out of bed. My doctor had prescribed a regimen of icing and stretching and that is working out well.

So today I decided to resume my 50K training schedule. I am about 15 weeks away from running my first ultramarathon and achieving my second of three goals. As long as my plantar fasciitis continues to behave itself, I don't see any roadblocks to completing my training and running a strong ultramarathon.

Bring it on!

It's Worth It!

Last week I went to my doctor for my yearly physical. As I mentioned in my Three In Three Challenge, he was the person that inspired me to start this journey. Inspired is probably not the best word... scared the HELL of of me is probably a better fit! Anyway, I set out on this journey to transition from fat to fit. So what were the results of my last physical?

By this time last year I had already quit smoking but I had not yet started my dieting or my running. He identified three issues at my last physical. First, I was borderline obese. Second, my blood pressure was high. And third, I was outside the safe guidelines in all four areas of my cholesterol (weighted average, triglycerides, HDL, LDL).

So over the last year I changed my eating habits and ran my ass off. Was it worth it?

Week 54: I'll Take It

I haven't been running much due to a bout of plantar fasciitis. So I've been concerned about gaining weight. As a result I have been paying closer attention to my eating than I have over the last couple of months. I wish I could report that I've lost weight but I haven't. Instead, I gained slightly, a half pound. I'll take it.

I have started running again and hope that by keeping my consumption in check, the extra miles will help knock off some of the weight.

I never through this would be the hardest of my three in three goals to achieve.

I'll get there.

Cleared To Run

On Wednesday my doctor gave me the green light to start running again. He confirmed the diagnosis of plantar fasciitis. He told me that the condition would probably last for many weeks or months but that it didn't need to sideline me.

He gave me some guidelines to follow based on how my foot feels (pain scale). To oversimplify, if I feel pain, don't run. If its just sore, OK to run and increase mileage slowly. He also prescribed a regular regimen of stretching (including gentle stretches numerous times per day) and icing after my runs.

So yesterday I returned to the trail and went for a short two mile jog. I could definitely feel soreness in my foot, but no pain. I spent some time immediately after the run doing some stretching. And when I returned home I iced it. I continued stretching throughout the day and at a couple of other times I rolled my foot on a frozen water bottle. It actually felt pretty good to do that!

Lose Weight With Me Using MyFitnessPal

I set up a MyFitnessPal account where I can track all my meals and exercise to help me lose weight, and I want to add you as a friend so you can cheer me on! First, you need to join MyFitnessPal! Once you join, you can create your own profile as well.

I need some encouragement to keep me on track with my weight loss goal. So I hope you will join me!

Rockledge Rumble 50K Training Plan

10/19/2011 update: I've decided to drop out of this race due to continued problems with plantar fasciitis. See more info.

I was unable to participate in my planned birthday ultramarathon yesterday due to a bout of plantar fasciitis. So I am shifting my focus on my next milestone trail race, the 2011 Rockledge Rumble 50K.

The Rockledge Rumble is held each year on my home trail, the Northshore Trail. The race is managed by the North Texas Trail Runners and honors America's veterans. I picked this race as my first official ultramarathon because of its location--I wanted my first ultramarathon to be on the trail I run almost every day. Call me a little sentimental. Anyway...

I am going to follow the same training schedule that I was using for my birthday ultra but with a few modifications. I reduced the long run distances for the first few weeks (highlighted in yellow) in order to give my foot more time to heal. Otherwise, I will follow the plan as originally outlined on the UltraLadies website. Of course, if my foot starts hurting again I will dial back the mileage or stop running altogether until it heals.

Here we go again!

The Hardrock 100 (Team Salomon)

I added the Hardrock 100 to my ultramarathon bucket list. Check out this video from Team Salomon...

Frustrated

I am sidelined from my running due to a case of plantar fasciitis in my right foot. I was only a week away from running my first fat ass ultramarathon, but I decided to cancel because of the foot injury. I was a little bummed at first, but I am getting over it.

Next I decided to look for ways that I could exercise without putting much pressure on my right foot. I'm not a fan of swimming, so I decided on biking.

I usually ride my bike to the trail and back when I run, so I am no stranger to the bike. However, substituting the time running on the trail for time on the bike was going to be a new experience for me. No problem, I am up to the challenge.

Treating Plantar Fasciitis

Source: Mayo Clinic

See 6 Tips For Treating Plantar Fasciitis

Yesterday I received some comments from readers indicating that the pain in my foot is probably plantar fasciitis (say "PLAN-ter fash-ee-EYE-tus"). After doing some research, I tend to agree. A couple of the key symptoms I saw online:

• Pain in the bottom of the heel
• Usually worse in the morning when you take your first steps
• More noticeable when climbing stairs

One of the common causes is long-distance running, especially on uneven surfaces or shoes with poor arch support. Interestingly enough, the problem started shortly after switching from my tried and true trail shoes to a new pair that I was testing for a major shoe manufacturer. So I suspect running trails with the new shoes was the cause. 

Anyway, how do you treat plantar fasciitis?

Week 52: YA BABY!

I didn't measure my weight last week, so I was a little apprehensive when it was time to weigh in this morning. I haven't done a good job over the last couple of weeks keeping track of my food, and I am in the taper period of my training. So I assumed I gained weight--the question was only how much!

But I was pleasantly surprised when I stepped on the scale. I actually lost weight over the last two weeks... 2.2 lbs. to be exact! YA BABY!

I won't do any running over the next few days in an attempt to recover from some foot pain. So I will need to be extra careful about my eating to make sure I don't gain weight during my taper.

This losing weight thing is a lot harder than I expected!

Sore Feet

I did my last weekend run yesterday as I continue to taper for my first ultramarathon. I am still planning on running it as a self-supported trail run on my birthday, July 24th. However, I've developed a problem with my feet that might push that date out.

As I've mentioned previously, I am testing some shoes for one of the major shoe manufacturers. I've noticed since I started testing that the arch on the underside of my feet started to get sore and has been progressively getting worse. This morning when I crawled out of bed I could barely walk without pain in my arches. The pain is exactly in the red area of this picture...

Photo from PubMed Health

So I've made two decisions.

Beautiful

I always love this spot along the Northshore Trail. It is just shy of one
mile from Far Gate. Those who run here will easily recognize it.

Really HOT

I'm out for a run at the Northshore trail. Beautiful day, but really HOT!

Geoff Roes Video--Slogging to the Top

Check out this cool video about ultrarunner Jeff Roes, the 2010 Western States 100 Mile Endurance Run winner. Some beautiful terrain in this video!

Tapering

I am a little less than two weeks away from running my first fat ass (self supported) ultramarathon. I've completed my 50K training schedule (with the exception of the tapering part!). Now I am tapering for the big event.

The taper is supposed to help my body recover from the mileage build up during training. It is supposed to help me feel fresh and sharp so I am ready on race day. But to be honest, right now I just feel tired--not over training tired, but just generally tired. So I welcome the taper and the recovery period.

So far I have not experienced the taper crazies. I will welcome them over the tiredness I am currently feeling. Bring on that big burst of energy!!!

I find it a little hard to believe that a year ago I could not run a half mile without throwing up on the side of the trail (literally). And now I am going to run a 50K. Amazing what the body can do when you challenge it.

Wow Again

This is always one of my favorite spots on the Northshore Trail. It is located about a mile in from Far Gate.

Awesome!

How can you not love trail running?

Another Shoe Test

I am back out on the trail doing another shoe test. I am diggin these so far!

Week 50: Weight Loss Success

I continue to have success with my weight loss efforts, although I am actually surprised that I recorded a loss. I traveled for work last week, which typically means eating out at restaurants and drinking a little more beer than normal. But I also ran my ass off, so the one probably offset the other. As a result I lost almost a pound. Ya baby!

I think once again the key is to keep track of what I am eating and to stop when I reach my allocated calories. I will admit that I didn't closely track every bite, but I am getting a feel for how much I should consume each day and am starting to more intuitively stay within those guidelines.

The hard part for me remains staying away from the junk food. If I just continue to eat good healthy foods in the right proportions, I seem to continue to lose weight. Sounds easy enough, but it is hard in practice.

Mizuno Wave Ascend 6 Trail Shoe Review

I have a couple of disclaimers before I get into this Mizuno Wave Ascend 6 trail shoe review.

First, I am no expert on shoes or trails or running or anything else in this area. I am just an average guy that likes to go jogging on the trails. So don't expect any deep technical details in this review. Instead, just expect my observations and feelings about the product during a nine mile trial run yesterday morning.

Second, these shoes were sent to me at no cost to evaluate and to give my honest feedback. So that is what I will give--my honest feedback.

For context, I currently run in Asics GEL-Kahana 3 trail shoes. These shoes work great and provide the support I like on the trail (although they are starting to fall apart). There are two things I love about my current  shoes: the traction and the cushioning at the heel. Now on to the Mizuno review.

Dry

I am out for a morning run on the Northshore trail. It's really dry out
here. Low water levels.

Week 49: Good Progress

I wrote last week about my frustration with my weight loss. Thank you to those who posted the comments and encouraging words. I needed to hear that.

After hitting the big reset button I was able to get refocused and made some good progress. I lost just over a pound and I am very happy about that.

But I can't sit back and enjoy the victory. I must continue to remain focused and continue to do that I know works... track my consumption and stop when I reach my limit. That's the hard part--having the discipline to track it and to stay within my limits.

Focus. Perseverance. I can do this.

An Easy Recovery Week

I didn't get a lot of mileage in this last week due to some personal commitments. But I am OK with that. After completing my highest mileage week last week, I think it was good to give my body a rest.

I ran an eight miler on the treadmill on Wednesday and a six miler today on the trail. I pushed it hard on the treadmill and that felt really good. I took it rather easy on the trail today and that felt good also!

I have one more big week this week and then I taper for my birthday ultramarathon. However, I am starting to rethink whether or not I am going to run my first ultra on my birthday. Part of me wants to wait until the Rockledge Rumble. I know I can go the distance now, but I sorta want to wait until the official event for my first. Will think about it more this week and then decide by end of the week.

Otherwise, I feel great! My ankle seems to have recovered. My legs feel strong. I am full of energy. It's all good!

Week 48: Need Some Weight Loss Accountability

OK, so I haven't don't a very good job of keeping track of my eating or my weight over the last few weeks. Well, if I am being honest, I really haven't done a very good job of it for the last five MONTHS! If I look back over my history, my lowest weight so far was at the end of Week 28 (32.9 lbs lost). But I haven't made any further progress since then. In fact, I've lost ground.

Why?

I've posted the same answer in the past... because I stopped tracking and paying attention to my consumption. I know it works. I lost almost 33 lbs by tracking and paying attention to my consumption? So why did I stop? Why don't I continue? I don't really have an answer.

My First Trail Marathon

Yesterday I completed my first fat ass (self supported) trail marathon. It wasn't an "official" race, just me out there for a long run... 26.2 miles long! I loved every minute of it! It's been a while since I've written an L-Five Trail Run Report, so I will use my run yesterday as a long overdue update.


Length: 26.2 miles

I am in Week 15 of my 50K ultramarathon training schedule. This week was two firsts for me... the first week I've run over 50 miles, and the first time I've done a 26 mile trail run. And I'm digging it! I find it a little hard to believe that less than a year ago I couldn't run a half mile without throwing up on the side of the trail (literally!). I am continuously amazed at the resilience of the human body. If you push it a little bit and then let it recover, it gets stronger, so you can push it a little further, repeat, repeat, repeat. Very cool.

Feeling Ready

Photo: Ben Swinnerton

Tomorrow I run my first trail marathon, and I am feeling ready. I've mapped out a loop on the Northshore trail that is just shy of 9 miles (will run it three times). The loop passes the water fountains twice in one direction and twice in the other. On my last 24 mile long run I did not hydrate properly--it was nasty! So I purposely selected this route so I am never more than a couple of miles from water. The challenge will be disciplining myself to keep drinking!

A Nice Morning Run

I'm out for a run on the Northshore trail. This will be my highest mileage week (54 miles total) in my training plan since I started my Three In Three Challenge, with a 26 mile run scheduled for Saturday. Ankle is still so so. Hope it holds up.

HOT!

I wasn't able to get out for a run until shortly after lunch. It's HOT!

Ankle is feeling so so today.

Beautiful

I love early morning trail runs!

Unbreakable: The Western States 100

Check out this excellent trailer for the upcoming movie, "Unbreakable: The Western States 100."

The Ranch 30K Race Report

When I last updated my race milestones I had planned to run a 30K race in May, 2011 (The Ranch 30K). However, due to an ankle injury, I decided to cancel the race so that I would not have any pressure during my recovery. My ankle ended up healing quickly. So this last weekend I completed a fat ass (self supported) trail run of 24 miles. I consider the milestone completed... although not as successfully as I would have liked. Keep reading.

Before I get into the run details I wanted to post a quick shout out to Justin and Jonathan, a couple of runners I met on the trail yesterday. I enjoyed our conversation. Hope to see you back out there again!

Now, about that long run...

My 50K training scheduled called for a 24 mile run yesterday. I really felt like I was ready for it. And in short, my legs were certainly ready. I felt I had lots of gas in my legs through the entire run. Even after I woke this morning my legs were feeling good (minor soreness, but still lots of energy) and I am ready to hit the trails again. But the overall run experience didn't turn out as I had hoped.

Ready

My mid-week trail runs went well. No issues with my legs or feet. I am feeling good. Not tired or sore or anything else. Today is a rest day and then tomorrow I run my first 24 mile trail run since I started my Three In Three Challenge. This week will also be the highest mileage week so far in my 50K training schedule. I am excited about it. I definitely feel like I am ready.

My plan is to run three laps of an eight mile loop (made up of two four mile loops, one to the east of my bike and one to the west). This way I am able to run past my bike every four miles and my bike will serve as the aid station. In other words, I will keep my supplies at my bike so I can restock on each pass. In this way I will be able to do 24 self-supported miles on the trail.

Feeling Better

I continue to follow my 50K training schedule. My legs and feet were a little sore after I completed my recovery run on Sunday, but no injuries and nothing serious. They were still a little sore yesterday. But this morning my legs are feeling better. I still had a little soreness in the arch of my right foot, but otherwise, I felt good.

I did my scheduled 4 mile maintenance run on the trail this morning. I started out really slow and gradually picked up the pace. After about the first mile my legs felt great, no problems. As I write this an hour or so after completing my run, no problems.

I plan to keep my runs very slow and easy tomorrow and Thursday so as to conserve energy for my long run on Saturday. Assuming I complete it as planned, my Saturday run will be my longest trail run since I started my Three In Three Challenge, a total of 24 miles. I will also have my highest weekly mileage this week at 50 miles.

Bring it on!

50K Training Update

I continue to work through my 50K training plan. Last week was a recovery (or step back) week, reduced mileage to help my body build stronger from the previous week. The previous week was my highest mileage week since I started my Three In Three Challenge topping out at 42 miles for the week. It was also my longest trail run at 22 miles.

Looking back, I felt good going into last week's miles. My Tuesday and Wednesday runs were fine. Lots of energy, no real soreness, just did the miles with no problem. However, Thursday's run was different. I felt very sluggish. Maybe it was the weather--overcast and generally icky. Maybe I was feeling the effects of the prior week's training. But I just wasn't feeling it on Thursday.

View from the Concrete Bridge on the Northshore Trail.

It's Hard

I seem to continue to take two steps forward and one step back with my weight loss. But as long as the net is a loss, I am good with that!

Last week I lost almost a pound, 0.9 lbs to be exact. I continue to try to track my consumption daily and to keep it within the range, and when I do so, I loose weight. It seems so simple when you think about it, but actually doing it is hard. Really hard.

Happy with my result this week. Will keep on keeping on.

Garmin Forerunner 610

Yea, need me one of these...

Week 42: Lack Of Mental Resolve?

OK, so I might not have paid much attention this week to tracking my food. And I might have gained a little weight as a result. But I enjoyed every minute of it!

No seriously, I'm a little bummed about it. I feel like I am constantly taking two steps forward and then one big step backwards. This week I gained 1.3 lbs. AHHHHHHHH!

Of my three goals (quit smoking, lose 50 lbs, and run an ultramarathon), the losing weight goal has been by far the hardest. Yes, quitting smoking was difficult while going through it, but it is over now and I don't even think about smoking. And as for training for the ultramarathon, I love every minute of it.

But losing 50 lbs is a different story. It's hard. It is something that I struggle with every day, throughout the day. I love the taste of food. I like to drink a few beers. I like dessert. I like hamburgers and hot dogs and all the awesome stuff you can cook on a barbecue. I think the challenge with my weight is more of a mental issue than a physical one. I lack the mental resolve to do what I know I need to do. I can't seem to get control of it.

I just need to keep at it.

I can do this.

Reset... again.

Building Glute Strength

I came across this video on Runner's World. Strong glutes (butt muscles) help power your runs.



Thoughts?

Training Update

I have now entered the third week of my 50K training plan (which is actually the ninth week of the plan). This week I am scheduled to run 46 miles, my highest weekly training volume since I started my Three in Three Challenge. I feel really confident about it.

My last two runs over the weekend felt almost effortless and my pace continues to improve. I know last week was a recovery week, so I should expect to feel pretty good with the lower mileage. Now I am ready to resume building. I like how the plan alternates between the larger volume weeks and the recovery weeks. I think this is a good approach for me at this point in my development.

Following are some pictures from my runs last week. Enjoy.

Week 41: Still A Loser

I weighted in this morning and I am happy to report that I am still a loser! I lost 1.7 lbs since my weight in last week. Ya baby!

As I wrote previously, I started using the online tool at myfitnesspal.com to track my calories and exercise. The tool is simple and works well. As was the case when I used WeightWatchers.com, the tool gives me the accountability I need to make sure I keep my consumption within the limits needed to lose weight. But myfitnesspal.com has one big benefit over WeightWatchers.com... it's FREE!!!

So far so good. The challenge will be to discipline myself to continue doing that I know works.

What do you use to help you lose weight?

Name That Trail Race!

We need some help naming an upcoming trail race. A friend (Kay) and I are going to host a 6-hour trail race in the middle of August (HOT!) on the Northshore Trail in Flower Mound, TX. As part of the planning we need to come up with a name for the race. Based on Kay's initial research, she was able to assemble the lists below.

We are looking for something different and original that incorporates trail running and HOT weather! Please post a comment with your suggestions!

Here’s a list of existing heat-related race names in TX in this summer:

Wipe Out!

Today I started on Week 8 of my 50K training plan. I typically try to pick up the pace a little bit on my Tuesday and Thursday runs and today was no different. Was able to complete my 4.5 mile run in a little under a 10 mpm pace, which for me is pretty good.

However, not everything went as planned. As a result of some storms over the last few days, the trail was a little wet, which I didn't factor into anything. And of course, as I was running around one of the switchback turns I slipped on some mud and down I went!

WIPE OUT!

Fortunately, the area where I landed was also covered in mud--no rocks or roots or snakes or poison ivy or anything else... just mud.

A few scratches on my right shoulder and hip. Otherwise, no injuries (well, except for my pride!).

Do you have a good wipe out story?

Week 40: Pretty Simple

My weight loss story this week is pretty simple...

I ate less than I burned, so I lost weight.

Yea, it doesn't get much simpler than that.

I started using the online tool at myfitnesspal.com to track my calories and exercise. It is a pretty simple tool but works well. As was the case when I used WeightWatchers.com, the tool gives me the accountability I need to make sure I keep my consumption within the guidelines that I need to follow to lose weight. But it has one big benefit over WeightWatchers.com... it's FREE!!!

The tool helps me to stay on track. Without the tool it is just guess work. Now I just need to stick with it.

Hydration Error

Today was the first long run of my new 50K training schedule. I was able to get off to a really good start, but it didn't end that way.

I had planned to start my run just before sunrise so that I could get most of the miles in before it got too hot. However, I had some delays getting out the door. So I started about three hours later than planned. It was already 75F and 73% humidity by the time I started.

When I arrived, a group from DORBA was preparing to go out and work on the trail. Thank you DORBA for all you do!

DORBA trail maintenance crew.

My 50K Ultramarathon Training Schedule

(Note: I was unable to complete this run due to an injury. I am now training for the 2011 Rockledge Rumble). 

I've decided to change my approach to training for and running my first ultramarathon. I had originally given myself three years to achieve my Three In Three Challenge goals. However, my fitness level has improved much quicker than expected. As a result, I have decided to run my first ultra distance as a "fat ass" (self supported) trail run on my birthday, July 24th, 2011. I will still run the Rockledge Rumble 50K in November as my first "official" ultramarathon race.

After reviewing many training programs I decided to follow the UltraLadies 50K Training Schedule. Yes, I realize it says ultra "ladies" but I am OK with that. I have no problem getting in touch with my feminine side. And if you want to call me "girly" for training to run 31 miles, then bring it on. I can take it!

Seriously, though, I like the format and the miles of this schedule, so it should work out well for me.

Source: TrailRunEvents.com

Week 39: Good (Re)start

I wrote last week that I had decided to return to Weight Watchers. I have been gaining weight consistently for the last couple of months and finally decided to do something about it. But before joining, one of my Facebook friends mentioned another tool called MyFitnesspal.com. So I decided to check it out.

So far I love the tool. I know that when I keep track of what I eat that I lose weight. I need a tool like MyFitnesspal.com to hold me accountable. It works and its FREE!!!

Last week I lost a half of a pound. It wasn't the one pound per week that I was trying to lose, but I will take it. I am heading in the right direction once again.