For anyone who needs a handy tool on figuring out just how many cinnabons you have run off -
It's a great point. Yes, we burn calories running. But we also burn calories sitting on the couch doing absolutely nothing, just breathing. So we have to subtract those couch potato calories from the running calories to get a true net of our calorie deficit for the day. Ugh. Math! : )
Wednesday, March 17, 2010
Monday, March 15, 2010
Train Gain....
Everyone who hears you say you are running a half marathon says "Wow - I'm sure that burns a ton of calories! I would love to eat whatever I want!" The problem with their revelation, is it is not entirely true. Yes, you burn roughly 100 calories for every mile you run as a 135 lb woman. Yes, that means if I run 8 miles this weekend training, I will be 800 calories richer in terms of my eating allowance. The problem is, that your body gets hungry. Really hungry. It doesn't register an 800 calorie workout, let you eat 800 calories, and say, "I'm great - thanks!" It taunts you all day after your run....like that venus fly trap in the B-rated movie I never liked....saying "Feeeeeeeed meeee"......
Enter, train gain.
If you want to lose weight running, you have to have a negative calorie balance at the end of the day. Calories in=calories out. The problem is, you have to find a happy balance between making a deficit, and not making yourself low on fuel so that your runs suffer. You can really only get a 250 calorie deficit going before you begin to suffer from your lack of food as fuel, which makes losing weight a slow process.
What typically happens, is your body is hungry, so you eat to fuel it. Then you run 8 miles, and you think you can eat 800 extra calories, but in reality, you eat 1000 extra calories. Which means you are over 200 calories a day. After a month of overeating just 200 calories a day, you are 1.6 lbs heavier. Yup. Even if you ran 75 miles that month. Your body will still gain weight. Hence, "train gain"....
How to combat the bulge? Keep things in check. If you are hungry - go for clean options - lots of fruit, veggies, and complex carbohydrates. Don't fuel yourself post-run with something fatty or rich, your stomach will hate you later. Try eating just shy of your required cals for the day and see how you feel? Are you okay to run in the am, or do you need a small snack? Do you feel sluggish, or okay? This, my friends, is the only way to battle the long-distance runner's paradox.
*Not to mention that we as a society grossly underestimate the amount of calories in dishes. See here....and here*
Enter, train gain.
If you want to lose weight running, you have to have a negative calorie balance at the end of the day. Calories in=calories out. The problem is, you have to find a happy balance between making a deficit, and not making yourself low on fuel so that your runs suffer. You can really only get a 250 calorie deficit going before you begin to suffer from your lack of food as fuel, which makes losing weight a slow process.
What typically happens, is your body is hungry, so you eat to fuel it. Then you run 8 miles, and you think you can eat 800 extra calories, but in reality, you eat 1000 extra calories. Which means you are over 200 calories a day. After a month of overeating just 200 calories a day, you are 1.6 lbs heavier. Yup. Even if you ran 75 miles that month. Your body will still gain weight. Hence, "train gain"....
How to combat the bulge? Keep things in check. If you are hungry - go for clean options - lots of fruit, veggies, and complex carbohydrates. Don't fuel yourself post-run with something fatty or rich, your stomach will hate you later. Try eating just shy of your required cals for the day and see how you feel? Are you okay to run in the am, or do you need a small snack? Do you feel sluggish, or okay? This, my friends, is the only way to battle the long-distance runner's paradox.
*Not to mention that we as a society grossly underestimate the amount of calories in dishes. See here....and here*
1st Race Results!
This past weekend I ran my first real race in 10 years. It has really been since my cross country days that I did the whole shebang - pinning on my number, set out my race gear the day before, had pre-race jitters and post-race soreness; and Saturday was no different!
The weather man had been by nemesis all week long, calling for 45 and rainy. Not exactly my cup of tea for my first foray back into running. However, in true weather man fashion, he was WRONG! It was, yes, 45, but it was NOT raining! The clouds looked threatening, but there was not a drop of moisture falling from the sky. I did my usual breakfast and stretching, had a cup of coffee, and suited up to head out for the run.
After my warm-up jog down to the start line, I began to realize....there were a bazillion runners. Aaaaand by a bazillion I mean 11,000 - the largest St. Patty's race registration in history! Sheesh. I had visions of me, running turtle slow on the sidewalk, while they cleaned up the streets behind me saying "Maam - the race is over, we need you to clear the street"....
Thankfully, that did not happen. What did happen was a poorly planned race that didn't group everyone by their mile times, so I spent the first mile zig-zagging like a freaking cougar chasing prey in the outback, in and out of walkers, parents with strollers, slower runners, jeez! I am all-inclusive for exercise - but stopping in the middle of the race pack to adjust your ipod is not the place - I almost ran you over...and I was going 6mph (i.e. not even fast!).
5 miles is a good race to start out with if you are capable of running the 3.1 of a 5k but would like something a little more interesting. The length was just short enough to let me run without worry of tiring, but long enough that I could work out a good half marathon pace feel.
My hubby finished in 38 minutes. I was a wee bit slower, finishing at 52 minutes and change. Not too shabby considering my weaving tactics, I ran negative splits the entire race. Wa-hoo!
The half marathon is in 27 days. Yes, 27 days. Let's hope I can do this!
The weather man had been by nemesis all week long, calling for 45 and rainy. Not exactly my cup of tea for my first foray back into running. However, in true weather man fashion, he was WRONG! It was, yes, 45, but it was NOT raining! The clouds looked threatening, but there was not a drop of moisture falling from the sky. I did my usual breakfast and stretching, had a cup of coffee, and suited up to head out for the run.
After my warm-up jog down to the start line, I began to realize....there were a bazillion runners. Aaaaand by a bazillion I mean 11,000 - the largest St. Patty's race registration in history! Sheesh. I had visions of me, running turtle slow on the sidewalk, while they cleaned up the streets behind me saying "Maam - the race is over, we need you to clear the street"....
Thankfully, that did not happen. What did happen was a poorly planned race that didn't group everyone by their mile times, so I spent the first mile zig-zagging like a freaking cougar chasing prey in the outback, in and out of walkers, parents with strollers, slower runners, jeez! I am all-inclusive for exercise - but stopping in the middle of the race pack to adjust your ipod is not the place - I almost ran you over...and I was going 6mph (i.e. not even fast!).
5 miles is a good race to start out with if you are capable of running the 3.1 of a 5k but would like something a little more interesting. The length was just short enough to let me run without worry of tiring, but long enough that I could work out a good half marathon pace feel.
My hubby finished in 38 minutes. I was a wee bit slower, finishing at 52 minutes and change. Not too shabby considering my weaving tactics, I ran negative splits the entire race. Wa-hoo!
The half marathon is in 27 days. Yes, 27 days. Let's hope I can do this!
Tuesday, March 9, 2010
Post-a-thon!
I have a great recipe for a turkey meatloaf I made last night - will post tonight when I am home and can snap a few photos of my loafy masterpiece.
On another note - I have to write a post about how husbands can be easily adapted to your foodie ways....at least most of them can be adaptable! My 1 meat-free meal a day has now translated to my hubby, and I could not be happier!
I have been pouring over this book the last few days and HIGHLY recommend it! Less than 10 bucks on Amazon! Love it!
On another note - I have to write a post about how husbands can be easily adapted to your foodie ways....at least most of them can be adaptable! My 1 meat-free meal a day has now translated to my hubby, and I could not be happier!
I have been pouring over this book the last few days and HIGHLY recommend it! Less than 10 bucks on Amazon! Love it!
Product update: Gu vs. Sport Beans
I haven't gotten into long enough mileage to necessitate the use of fuel during my run, but this past Sat's run, as well as yesterday, I did take advantage of some products on the market. Saturday I used Jelly Belly's Sport Beans - you have as many beans as you need 30 minutes prior to your run, and they did in fact, supply me with a little boost. They have fructose, which is easy digested, and are tasty without a texture issue like most fuels on the market.
Yesterday I had a 5 miler, and while I didn't need fuel on the go, I did need a little pick-me-up before hand since I had missed my 2 hr snack earlier. I had 1/2 a packet of GU's Vanilla Bean flavor with caffeine. Overall the taste was fine, and the texture was really not an issue. If I had to pick between the Gu versus the Sport Beans, however, I choose the beans.
For reasons I won't go into detail on, I'll just say that I am pretty sure the Gu was responsible for the 2 times I had to stop during my run yesterday, for fear I had to sprint to the nearest bathroom. While a crisis was averted, I did not enjoy having to deal with that feeling on a shorter 5 mile run. So, Sport Beans it is!
Also raving about: my Saucony Women's Pro-Grid Ride 2 sneakers. I love them! They give just the right amount of neutral support if you don't tend to pronate or supinate.
*As a disclaimer - I have lots of friends who love the Gu - but as it is for a lot of pre-run rituals, it varies person to person. Try what works for you!*
Yesterday I had a 5 miler, and while I didn't need fuel on the go, I did need a little pick-me-up before hand since I had missed my 2 hr snack earlier. I had 1/2 a packet of GU's Vanilla Bean flavor with caffeine. Overall the taste was fine, and the texture was really not an issue. If I had to pick between the Gu versus the Sport Beans, however, I choose the beans.
For reasons I won't go into detail on, I'll just say that I am pretty sure the Gu was responsible for the 2 times I had to stop during my run yesterday, for fear I had to sprint to the nearest bathroom. While a crisis was averted, I did not enjoy having to deal with that feeling on a shorter 5 mile run. So, Sport Beans it is!
Also raving about: my Saucony Women's Pro-Grid Ride 2 sneakers. I love them! They give just the right amount of neutral support if you don't tend to pronate or supinate.
*As a disclaimer - I have lots of friends who love the Gu - but as it is for a lot of pre-run rituals, it varies person to person. Try what works for you!*
Overdue update on my 7 miler....
I have found I am a huge baby. Yup, a full-fledged, 26 year old infant. At least when it comes to running. Three weeks ago it was "I can't believe I have to run 5 miles!"...this week it was...."7 miles - Hal Higdon you are out of your mind!"....
Alas, Saturday came just like it always does, and with it, the promise for my mileage to dominate me, or for me to take charge.
I have to admit, I was tired on Saturday. Though I hydrated, and spent Fri night at the house, working on a presentation, I stayed up late (12:30), and got up around 7am. So, I wasn't exactly sleep deprived, but I wasn't well rested either. I had to present a two hour program for a high school leadership series here in the area. I have done this program for 4 years, so it has definitely become a part of my life. However, the idea of standing on my feet for 2 hours running a workshop, then getting home and running 7 miles, didn't exactly seem, well, appealing.
Like I said, I am a baby.
The workshop went quickly, and I found myself suiting up in my running shoes and such before I knew it. (Bodyglide all over my feet, band-aids covering my little toes). The only question was, how many layers? It was 58 at the time, but breezy, and it was my first long run outside. I was running around a park that had a shady half, and I worried about getting a chill. So, I layered 2 long-sleeved tech shirts, my running tights, and a vest. Bad. Idea.
By the time I was on mile 3.5, I was sweating profusely. As in, you know those old men who run shirtless and get sweaty in a gross, non-sexy way? I was sweatier than them....ugh. Dislike!
Since it was my genius idea to wear said vest, it was my punishment that I had to ball up the polartech nightmare and carry it, clutched in my fist, for the last 2.5 miles.
I'm not going to lie - I was not a happy camper. I had to walk two hills, my heart rate was getting too high, and I was wishing I had my hydration belt with me. Alas, when I saw the last turn before the end of my run, I got really excited, and just kept going. I only ran 6.6, and then another .3 for a cooldown, but hey, that's 6.9 miles. That is exactly 5.9 miles more than I could run two months ago. Wahoo!
After my run - all my tensions went away. I think the biggest thing about running is you have to get over the mileage. Seeing 7 miles on your google calendar is scary for someone who hasn't run that far in over a decade. But at the end of the day, if you tackle it like 2 x 3.5 mile runs, it isn't as frightening as one might think.
This is getting wordy - so I'll just leave you with one last tidbit. The park I run in has a stretch that borders a highway. I drive this highway to work every single day, and I see the runners on the trail. I always think to myself "Wow, those gals had to run a good distance just to get halfway around the park - and they are still going!" I was just amazed that they were out there, running, and they had to keep running if they ever wanted to get back to their cars. Well, this past Saturday, as I was hot and clutching slash hating my vest in hand, I looked out to my left, and saw the highway. I realized I was one of those runners.
It has been a few years since I felt like anything was possible. This past Saturday was a welcome reminder that we control our own destiny.
Alas, Saturday came just like it always does, and with it, the promise for my mileage to dominate me, or for me to take charge.
I have to admit, I was tired on Saturday. Though I hydrated, and spent Fri night at the house, working on a presentation, I stayed up late (12:30), and got up around 7am. So, I wasn't exactly sleep deprived, but I wasn't well rested either. I had to present a two hour program for a high school leadership series here in the area. I have done this program for 4 years, so it has definitely become a part of my life. However, the idea of standing on my feet for 2 hours running a workshop, then getting home and running 7 miles, didn't exactly seem, well, appealing.
Like I said, I am a baby.
The workshop went quickly, and I found myself suiting up in my running shoes and such before I knew it. (Bodyglide all over my feet, band-aids covering my little toes). The only question was, how many layers? It was 58 at the time, but breezy, and it was my first long run outside. I was running around a park that had a shady half, and I worried about getting a chill. So, I layered 2 long-sleeved tech shirts, my running tights, and a vest. Bad. Idea.
By the time I was on mile 3.5, I was sweating profusely. As in, you know those old men who run shirtless and get sweaty in a gross, non-sexy way? I was sweatier than them....ugh. Dislike!
Since it was my genius idea to wear said vest, it was my punishment that I had to ball up the polartech nightmare and carry it, clutched in my fist, for the last 2.5 miles.
I'm not going to lie - I was not a happy camper. I had to walk two hills, my heart rate was getting too high, and I was wishing I had my hydration belt with me. Alas, when I saw the last turn before the end of my run, I got really excited, and just kept going. I only ran 6.6, and then another .3 for a cooldown, but hey, that's 6.9 miles. That is exactly 5.9 miles more than I could run two months ago. Wahoo!
After my run - all my tensions went away. I think the biggest thing about running is you have to get over the mileage. Seeing 7 miles on your google calendar is scary for someone who hasn't run that far in over a decade. But at the end of the day, if you tackle it like 2 x 3.5 mile runs, it isn't as frightening as one might think.
This is getting wordy - so I'll just leave you with one last tidbit. The park I run in has a stretch that borders a highway. I drive this highway to work every single day, and I see the runners on the trail. I always think to myself "Wow, those gals had to run a good distance just to get halfway around the park - and they are still going!" I was just amazed that they were out there, running, and they had to keep running if they ever wanted to get back to their cars. Well, this past Saturday, as I was hot and clutching slash hating my vest in hand, I looked out to my left, and saw the highway. I realized I was one of those runners.
It has been a few years since I felt like anything was possible. This past Saturday was a welcome reminder that we control our own destiny.
Runner's qualms....
So - let's go to last weekend. I had a 6 miler planned, and I did everything to prepare. I didn't go out on Friday, I hydrated, did not eat a fatty meal. Saturday am I had my now usual snack of peanut butter, banana, and a piece of toast. I stretched, had a small cup of coffee, and was out the door. So far, so good, right?
Wrong.
Mile 2.5 hit - and with it, came a lingering sensation of a forming blister on my right foot. That's right, a blister on my instep...and it wasn't getting better. In fact, it was getting worse. I thought I might stop and remedy the situation, but I just didn't want to stop running. Truthfully, for me, the only way to remedy a blister is to sanitize a needle and do a small surgery to relieve the swelling. I wouldn't want to keep running once I put my shoe back on, so I didn't take it off.
Big. Mistake.
By mile 5 my foot was throbbing, and it was all I could think of. I had downloaded all sorts of interesting podcasts, and non of them could keep my mind off the dull, persistent pain at the end of my right leg. I could feel my form start to compensate for the pain - my right arm swinging across my body, my stride shortening.
I pushed through the last mile, did a 4 minute cool down, and then proceeded to head over to the mats to stretch and remove my shoe. Much to my own dismay, I didn't just find a blister, I found much worse. First, a giant blister covered the majority of the arch of my right foot. Swollen and begging for a needle to relieve the pressure, it wasn't going anywhere any time soon. The next thing I noticed was both of my pink toes were bloody. Sorry if this is too graphic - but yes, they were bloody. I thought my toenails had fallen off, but the toes were fine. I couldn't figure out where the blood was coming from that had turned my shoes into a crime scene.
Ah - until I looked at the outside of my 4th toes....(what are those called by the way - ring toes??) Get this - my toenails had cut. into. my other toe. Yup, my littlest of little piggies had waged a war with my 4th toes - cutting gashes into the sides of each toe. I must have been clenching my feet to compensate for the blister, and I thus created havoc in my sneakers.
So, here I am. The sad state, shoeless, on a yoga mat in the gym. Wondering how the heck I am going to walk myself back to the locker room, get dressed, and drive myself back to the house. I managed to do it, but by the time I got inside, it was about all I could do to take a shower and lay down on the bed.
What is the verdict of this overly gory story? Well for one, band-aids. The next lesson? Two words:; body. glide. Yup. This lovely little tube-o-joy prevents rubbage wherever you do not want it. I have used it liberally on all parts of my feet and no blisters since! Wahhoooo!!!!
Other new developments. I am reading "The Truth About Food" and have become keenly aware of how I feel after eating certain foods. I have started trying to cut back on my processed foods as much as possible, as well as eating a meat-free meal (either lunch or dinner) each day. I have particularly noticed how eating beef the night before a run makes me feel sluggish.... beginning to think the saturated fat might play a role.
More on that later.
Wrong.
Mile 2.5 hit - and with it, came a lingering sensation of a forming blister on my right foot. That's right, a blister on my instep...and it wasn't getting better. In fact, it was getting worse. I thought I might stop and remedy the situation, but I just didn't want to stop running. Truthfully, for me, the only way to remedy a blister is to sanitize a needle and do a small surgery to relieve the swelling. I wouldn't want to keep running once I put my shoe back on, so I didn't take it off.
Big. Mistake.
By mile 5 my foot was throbbing, and it was all I could think of. I had downloaded all sorts of interesting podcasts, and non of them could keep my mind off the dull, persistent pain at the end of my right leg. I could feel my form start to compensate for the pain - my right arm swinging across my body, my stride shortening.
I pushed through the last mile, did a 4 minute cool down, and then proceeded to head over to the mats to stretch and remove my shoe. Much to my own dismay, I didn't just find a blister, I found much worse. First, a giant blister covered the majority of the arch of my right foot. Swollen and begging for a needle to relieve the pressure, it wasn't going anywhere any time soon. The next thing I noticed was both of my pink toes were bloody. Sorry if this is too graphic - but yes, they were bloody. I thought my toenails had fallen off, but the toes were fine. I couldn't figure out where the blood was coming from that had turned my shoes into a crime scene.
Ah - until I looked at the outside of my 4th toes....(what are those called by the way - ring toes??) Get this - my toenails had cut. into. my other toe. Yup, my littlest of little piggies had waged a war with my 4th toes - cutting gashes into the sides of each toe. I must have been clenching my feet to compensate for the blister, and I thus created havoc in my sneakers.
So, here I am. The sad state, shoeless, on a yoga mat in the gym. Wondering how the heck I am going to walk myself back to the locker room, get dressed, and drive myself back to the house. I managed to do it, but by the time I got inside, it was about all I could do to take a shower and lay down on the bed.
What is the verdict of this overly gory story? Well for one, band-aids. The next lesson? Two words:; body. glide. Yup. This lovely little tube-o-joy prevents rubbage wherever you do not want it. I have used it liberally on all parts of my feet and no blisters since! Wahhoooo!!!!
Other new developments. I am reading "The Truth About Food" and have become keenly aware of how I feel after eating certain foods. I have started trying to cut back on my processed foods as much as possible, as well as eating a meat-free meal (either lunch or dinner) each day. I have particularly noticed how eating beef the night before a run makes me feel sluggish.... beginning to think the saturated fat might play a role.
More on that later.
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