A few things of note this week, that I will keep in bullet form, as feedback has let me know I take too long to get information across:
- Lower back spasms
- This is the first running injury I’ve experienced in a long, long time. It was nothing major, and it didn’t prevent me from running entirely this week, but it was of the limiting capacity in what I did in the gym and with total miles logged. I would like to say the injury was cause by something cool, or something I did with/to my girlfriend, but qualifying for the Boston Marathon favors the honest athlete. I woke up one morning, after working out twice the day before, and my lower back was tighter than (insert inappropriate reference here). Because of my Whoop wearable, and it’s journal feature, I was reminded that I did not stretch that evening, or hydrate, as I normally do. Annoying injury, but cool feedback.
- Training in humidity/heat
- One of the main reasons I’m looking forward to this qualifying training, really enjoying the process, is the discipline required. To lower my mile pace to such an extent that is 6:52 (for 26 miles), requires intensive commitment and planning (pre-planned schedules, early mornings, strategic meals, allotted time for Sunnie and such). This week, I did not exhibit good discipline or planning. I rolled out to run midday, after a leisure morning, and tried running in the heat. It didn’t work. Moving forward, as Louisiana enters into it’s ridiculous Summer season, I’ll have to be better, if I’m going to make Boston.
- Intermitten fasting
- For the best explanation/science/functionality of fasting, and how it can benefit us even as we train—a time you would typically assume requires tons of food and fuel—please read Dave Asprey’s newest bestseller “Fast This Way.” This book is amazing, and is the first readable work written about fasting, most notably intermittent fasting.
- On days I’m not doing one of my two longer runs, I fast for 16 or more hours. This means I eat my last meal around 7:00 PM and then will not eat again (bulletproof coffee in the AM) until 11:00 AM the next morning. These are days where I am only strength training, or, doing minimal sprint work. These longer fasts allow my body to heal, clean, and repair itself. I’m a better runner/human the next day for it.
- On all other days, I will always wait 12 hours before eating after my last evening meal, sometimes still going up to 16. Fasted training is something I will dive into more with a future post. In general, though, on long runs, I’m putting fuel in my body beforehand.
- It is hard to write about fasting, especially as it correlates to healthy weightloss and endurance training, in minimal bullet format. So, again, I passionately endorse “Fast This Way.” You should read it yesterday.
- 03/21: 4 x 800 meters (1/2 mile)
- 1 mile warm-up (8:00 pace)
- 1/2 mile at 3:04/mile pace
- 2 minute walking rest
- (Above 1/2 mile to rest combo, X 4)
- 1 mile cool-down (7:45 pace)
- 03/22 : F45 “Pipeline” workout
- F45 “Pipeline” workout
- Custom Sprint circuit
- 100 meter uphill sprint (walk back downhill to start, no pause) X 3
- 3/4 mile at 6:45 pace
- (repeat above sequence X 3)
- 03/23: Yoga (one hour evening session)
- F45 “Wingman” workout
- 5 miles at 7:25 pace
- Imagining running 21 more miles at this pace was the first thing I though about, post run, and it made me want to cry.
- Sunnie told me she would “whoop” my ass if I didn’t stop whining. Comments like that put things in perspective, letting me know how lucky I am, and that I date a girl from Denham Springs, Louisiana.
- F45 “Triple Double” workout
- 10 miles at 8:14 pace
- 84 degrees down here in South Louisiana, unless you live in Florida, Alabama, or Mississippi, is like 95 where you live. I promise. Like a knucklehead, I didn’t note the temperature when planning this Saturday run. Per my 3 month scheduled marathon plan, I was supposed to be running 15 miles, as my “distance run”, but made the quick audible, around mile 6, to cut it short. It ended up being an awesome run, though, as I kept the pace I was supposed to. If you’re unsure—I just learned this and the correlative kinesthetics/science—as temperatures move past 65 (ish) degrees Fahrenheit, your body has to work harder and harder to run. North of 80 degrees and your pace will be close to a minute from what is normal. Basically, I felt good grinding through this run and finishing strong in the heat. First shirt off run in a while, too, so I put on a nice bronze.
- Obv I don’t bronze. I’m pale, but I enjoy the sun.
- F45 “Angry Birds” workout
Here is a direct statement: If you’re pursuing “keto” for rapid weightless, or you want to “cut”, you stink. You stink as a person and you’ve ruined “ketosis” for a lot of people; and you don’t need to carry a gallon of water with you everywhere you go, that’s annoying. Mix in a functional movement and some electrolytes, instead.
(Taking shots at meat-heads. Their time has passed.)
But, the ketogenic diet has brought about some amazing, amazing grain-free, reduced carbohydrate dietary options. If you have identified gut, bodily, and brain inflammation as your target enemy, and you’re trying to avoid simple (shitty) carbohydrates and sugar, some ketogenic principles are absolutely things you should adopt. I have loved milk, cereal, oatmeal, and Emma Watson since I was a kid, and now I’ve found amazing, healthier alternatives:
- Ripple milk
- Plant based, zero sugar, zero carbohydrate, DAIRY FREE milk
- Catalina Crunch Cereal
- Zero sugar, grain free, reduced carbohydrate cereal
- Purely Elizabeth Oatmeal
- Nutrient, superfood dense oatmeal, grain free
- Sunnie Wilkins
- It was unhealthy, my love for Emma. Sunnie is better, and encourages my healthier eating.