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Humid and Getting Hotter

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We have been having fairly hot and definitely humid days for the past week or so. Last night was 30C/86F, but the air thick and uncomfortable. I saddled up and went for a run anyway, the next day might be worse…

I set out at a fair trot, around 5:30/km (8:50/mi), but after about 30 minutes the humidity started zapping my energy and I started braking. After a bit I forced myself to speed up again and gradually got back up to speed again and held this for another 20-25 minutes. By this time I was about 8-10 minutes from the house so let my pace decrease again. I returned to the house looking like I had just dived into the pool, I was literally soaked with sweat.

The forecast for today is thundershowers, with a gradual increase in temperatures the rest of the week. I think I will have to get up early on Saturday and do my long run, I can’t imagine doing it in the heat of the day.

On a side note, I have been doing really well on my non-diet this year. This morning I reached an all-time low of 70 kg (155 lbs), I believe the first time that I have weighed that less since I was about 12. I attribute my success to careful eating, including eating lots of raw fruits and veggies, and staying active. I am really close to my goal now, then it is only a matter of holding it the rest of my life…

So How is the Diet Going?


The heat and humidity that we have been having is still lingering. It was nearly 29C/84F as I made my way out the door, but with a little wind for a change. For the second day in a row I had 20km/12.5mi. on my schedule, but this time I wanted to run at least part of it at a faster pace.

I ran to the trailhead from my running club and set out over the 11K route that I usually run there. This route is advantageous for a faster paced run as it is flat and consists of well maintained dirt-gravel logging trails without any roots to trip over. I gradually increased my pace until I was running around 5:30/km (8:50/mile). This was roughly the point where my legs warned me that if I kept increasing the pace they would be dead in the morning. So I ran about 4-5 km at this pace, then slowed down again for the rest of the run.

So what’s up with the title? If you have been reading my log for awhile you might have read that I started running about 4-1/2 years ago to lose weight. After many years of too much food and too little activity my weight was surpassing the 240 lbs. mark, which was enormous for my 67 inch height. Through walking, then running I got my weight down to around 170 lbs. and have held it for over three years now. Generally during race season my weight drops to around 165, but I was never able to get under this for more than a day or two at a time.

This race season I also dropped my weight to 165 lbs., but in the last few weeks I have managed to drop below that. This week I am down to 161 lbs. and so far have been able to hold it, even while fuelling some longer runs. I am hoping that I can continue and bring my weight down to a lean (for me) 155 lbs. by July 30th (my birthday). If that doesn’t work, than I hope I can maintain the 161 lbs. Worst case I hope I can stay under 165 lbs. over the winter. Nothing like a race-of-my-life, good day, and bad day goals for my diet too, huh!

Oh, and for any of you searching for a diet plan, mine is simple:
1. Eat healthy, but in controlled quantities.
2. Cut out as much fat and sweets as possible.
3. Drink lots of water.
4. Run at least 50 miles a week, preferably on hot, humid days.

Discovering the Secret to Weight Loss


Many of us began the New Year trying to get rid of the extra pounds accumulated over the holiday season. Whether fine food, sweets or whatever I think we were all guilty of a little over indulging (if not, then why not?). Anyway the solution is quite easy, you only need to follow the simple formula:

Calories IN < Calories Out (burned) = Weight Loss

Who knew that it could be so simple, right ;-)

Some have more luck than other implementing this formula, myself being one of the unlucky ones who seems to fail with the Calories IN part. I have decided that the main reason that I run must be so that I can eat more of what I like without fear of bursting out of my clothes.

Last night I was home a little early from work so headed out for a 14K/8.7M run. My goal was to try to pick up the pace compared to most of my runs over the last couple months. I warmed up with a 6:00/K (9:39/M) paced kilometer, then took it up a notch, around 5:15/K (8:30/M). It was still light out so I was able to keep up the pace for most of the run, finally slowing down over the last couple kilometers as dusk settled in.

After the run I did a modified version of the daily Crossfit workout (WOD). The WOD consisted of:
Five rounds for max reps of:
Body weight bench press

I’m not strong enough (yet) to bench press almost 170 lbs., so I tried 35 kg (77 lbs.), which is the weight that I left off with the last time I bench pressed. I used my bench press machine rather than free weights, because I don’t have a spotter. The machine is actually much harder and I can’t lift as much weight when I use it.

For pull-ups I did as many normal pull-ups as I could each round (6 being my max.), then did jumping pull-ups to bring the total to 12 for each round. It ended up being a good workout, but I could have probably gone with a bit heavier weight and more jumping pull-ups.

Tonight we are meeting friends for dinner, so will take a rest night. On Saturday morning I want to do a long run on my hilly route in Weingarten. Have a nice weekend!

Ich schätze wir haben alle ein bisschen zuviel über die Feiertag gegessen. Die Lösung ist eigentlich ganz einfach, die Kalorien wir konsumieren muss weniger als was wir brennen. Es klingt so einfach, aber ich, zum Beilspiel, habe Problem mit dem ersten Teil weil ich esse so gern.

Gestern Abend habe ich ein 14 km rund gelaufen. Ich habe versucht ein bisschen Gas zu geben, auf Grund meine Tempo ist im letzte paar Monaten etwas langsamer geworden. Nach die erste Kilometer habe ich die tempo auf 5:15/km gesetzt. Ich konnte dieser Tempo halten bis die letzte paar Kilometer wenn es war etwas zu dunkel.

Nachher habe ich die Tägliche Crossfit Training gemacht. Cross fit ist ein Mischung von Krafttraining und Gymnastik. Die „Workout Daily“ oder „WOD“ war fünf Runden von:
Bankdrücken (Körper gewicht)
Klimmzug (maximal Wiederholen)

Ich kann mein Körper gewicht nicht drücken, so habe ich weniger gewicht benutzt. Ich kann auch nicht so viel Klimmzug machen, so habe gemacht was ich könnte. Nach die fünf Runden war ich müde, aber nicht ganz kaputt.

So morgen früh will ich einem Langelauf in Weingarten auf die Weinburg laufen. Ich hoffe du hast mein schreckliches Deutsch verstanden, Schönes Wochenende!

Post-marathon Critique


On Monday, the day after my marathon, I was on vacation so took advantage of the beautiful weather outside and went for a 30 minute bicycle ride. I also had vacation yesterday (Tuesday) and went for a 50 minute recovery run later on in the morning. My legs were a little stiff, but no aches or pains, I think my recovery will go quickly. I felt so good in the afternoon that I cleaned up the yard in the back of the house – of course the sunny 17C/63F day made it a real pleasure. Today I’m back to work and looking forward to a run with my running club this evening.

Post-Marathon Critique

Last Sunday was my 8th marathon (11th if you count the three I walked in the 1990’s) and I am satisfied with my finishing time and new PR of 4:29:36. As with every marathon I like to list what I felt worked/didn’t work with my pre-race preparation. I find this to be an invaluable tool for future race training.

Pre-race Training: I think my average 4-days a week training was adequate for a 4-1/2 hour finish. My average long run pace of 6:30/K (10:28/M) was 15-30 seconds slower per kilometer than previous training periods, but this is normal through the winter months. Other deviations in training include almost no hill training, cross-training and racing. I did train more on asphalt in anticipation of the all-asphalt race.

Tapering: I tapered for almost three weeks, which was almost too long of a break. I think I could have done better in the sleep and eating department the last week prior to the race. I put in a lot of overtime at work prior to race weekend which left me somewhat sleep deprived and more stressed out than normal. I did get a couple good nights sleep before the race.

Race day: Race morning went smoothly, everything seem to fall into place as planned, no problem.

The race: I ran out of energy much sooner than I did during any of my long runs. By mile 20 I seemed to be running on empty. I am still trying to decide if I am still going out too fast, didn’t fuel properly during the run or am just a wimp.

Post race: I think I have the post-race plan down – following the race immediately went into recovery phase, drinking a glass of sports drink and eating a banana and walking around for awhile at the finish line. After showering I carbo-loaded with a beer and a sandwich, then ate a meal within 4 hours of the race. I drank water throughout the rest of the day. I had some cramping of the feet while changing and showering at the sports center following the race, but was fine the rest of the day. My legs were really tight the next day, but I made it a point to move throughout the day. By Tuesday my legs were almost normal.

Lessons learned: I think I did a pretty good job adjusting my pace during the race whereas I at least finished with my head high. On the other side I think I need to work on my overall endurance, so I can hold my race pace throughout the race and don’t need to adjust my pace (e.g. slow down).

So send me your ideas on how best to build myself up for those post-20 miles.