(Edited by Brad Minus) The Decision My 3 years of running experience started with multiple injuries including a couple of ankle fractures. However, I still managed to complete a marathon, a 50K and...
As stated in web-ease “O-M-G!” I have so much information to share It is hard to think about anything else. Unfortunately, I started on a new contract a couple of months ago and now that I am fully immersed in it, my days are becoming hectic. Not only that but I have my own training, coaching clients and getting ready for the CPT test this month, so needless to say hectic is the only word to describe my activities right now.
Have you noticed the new change to IronGoof.com? I have moved away from a complete blog site to a more of a Coaching Site. I hope you like the new looks. Please feel free to explore and send some feedback on the changes. It will continue to be a work in progress, so any and all honest comments on the site are very welcome and encouraged.
Coming up over the next weekend or so I am going to be sharing news about past events and the latest going’s on.
I just returned back from Boulder, Colorado where I spent five amazing days working some of the top running coaches on form and performance. The Newton Running Lab hosted certification training for RRCA, Newton and Lydiard. The content included proper running form with drills, strength exercises, injury prevention, injury management and transition plans. While I was intrigued with the Newton Coaching formula, I was excited that a portion of it mimicked my own. The only part that my personal coaching methodology added was the intricacies of making the running form personal to each person. Newton believes proper running mechanics are the same for everyone, and with the hundreds of hours I spent learning my own body I know this isn’t true, but it is a good place to start.
The Lydiard Certification training was the best part. Arthur Lydiard was a New Zealand running coach that coached many Olympians to medals including gold in the 1500 meters and beyond. He later mentored other coaches to a point where he is actually considered “The Coach of Coaches of Champions.” Obviously, this resonated with me because Arthur himself was not a competitor, but he coached more champion runners than any other coach to this day. As I really do not compete with anyone other than myself for PRs, this validated my feelings on coaching and my passion for it. As this is a coaching method, not a form method, it also validated a lot of what I already incorporate, but I also enhanced my knowledge greatly.
It was taught by Lorraine Moller who herself was a three time Olympian to include racing in the first ever Olympic Women’s Marathon in 1984 where she took 5th. She did won bronze in 1992 at the Barcelona games in the Women’s Marathon. Her credits also include winning Grandma’s Marathon three times, the Boston Marathon, the Osaka Ladies Marathon twice, the Hokkaido Marathon twice, and second in the Commonwealth Games. She was coached by John Davies who was mentored by Arthur Lydiard. Lorraine herself was followed by Arthur and would consistently give her pep talks before competition. She is an amazing speaker and completely passionate about running and the Lydiard Coaching method as well as the founder and president of the Lydiard Foundation. I was extremely lucky to have someone as accomplished as she is as an instructor for the class.
The class was kept fairly small in order to provide us with a lot of individual instruction. We went through analysis of our own form using video which was really interesting. I know that my form isn’t perfect, but my mechanics are good. I found that I actually do not lift my knees as much as I should, and when I applied it later the form became even easier. I learned a lot and I hope to attend the level 3 class later in the year.
Boulder as a city was awesome!!! The scenery was amazing as it was surrounded by mountains and the culture really resonated with me. Boulder’s environment seems to revolve around two things, athletics and the arts. Which are my two passions, so this city really got under my skin. Everywhere you go, everyone is traveling on bicycles and avid cyclists and triathletes are training. Pearl Street is filled with small businesses, to include, coffee shops, restaurants and bars, and none of them are chains. You cannot find a McDonald’s or Wal-Mart anywhere the residents won’t allow it which is great. The quad-like feeling of this outdoor “mall” for lack of a better term, is filled with musicians playing and practicing, photographers, writers, and artists. It gives the feel of a old small town but with the University of Colorado in the midst, it also brings in a younger element that increases the energy of the area. The weather started the day in the high 50s and increased to the mid 80s and then ended in the high 60s. There is almost no humidity, so the air smells fresh and clean. Since most people utilize people-powered transportation it feels as though exhaust fumes do not even exist. I just fell in-love with Boulder and Colorado. I am not quite sure I ever want to live in a place with winter months, but if I did, I definitely would consider Colorado and Boulder.
My plan is to sit and complete the few posts I have started this weekend to bring you the following:
- Race recaps for: Tampa Bay Corporate 5k, Escape from Ft. DeSoto, Saint Anthony’s Triathlon, the Police Appreciation Run and Miles for Moffitt.
- I have a guest blog post, and a corroboration post that will both prove very interesting.
- Product reviews on: The Newton Terra Momentum running shoes, the Mizuno Evo running shoes, the Nike Free 5.0 running shoes, Entrade-S -R pre and post workout supplements, Chia Power Gels, and Champ-Sys Tri kits.
- Tribute post for Lorraine Moller
- New campaign of entries called the IronGoof-Lydiard Experiment..more to come on that.
That should keep me busy for a while. Have an amazing week! Live with Passion.
There is a trend I jumped on early in January, right after I finished the Goofy Challenge. The Paleo Lifestyle. Most people would call it a diet, and if it was temporary than I would say they were right. At first I was a little spooked by it, but my friend and coach Amy Bennett Eck, dared me to try the lifestyle for 30 days and see what results I obtained and how I felt.
The first week was tough. I was lethargic, my workouts suffered, and I felt like I had lost a lot of strength and endurance. (Of course that might have also been from the Half Marathon and Marathon I ran the weekend before I started.) Something happened about the middle of the second week. I woke up on Wednesday and I felt better. Interesting thing was, it was immediate. I went to bed Tuesday night after strictly following Paleo for a week plus two days and I woke up on Wednesday, feeling like myself again. I’ll talk about the hi-level science in a minute, but let me just tell you I thought I could take on the world. The following Saturday I ran ten miles faster than I ever had. It was just amazing the energy I had. I don’t have that energy all the time, but I did for the next couple of weeks at least. Ever since then I have keeping a pretty strict Paleo Lifestyle at about 85-90%. The other 15% I attribute to pizza, beer, the occasional ice cream and a few items in my race nutrition.
So what is Paleo? The word Paleo comes from the Paleolithic Era or the caveman era. It is basically eating as the caveman did, before processing, before grains, before even beans and legumes. It basically, consists of meats, vegetables, fruits, and nuts. There are some items that are what I would call, “on the line”, specifically, milk and butter only if they came from a grass fed cow. There are no grains, no legumes, and no other dairy. I really thought it was going to be tough and the first week was, but after I toughed out the first week, I really didn’t even miss the bread, pasta, corn, cheese, yogurt or rice. Sounds like a lot doesn’t it? Well let me give you my results; I lost 12 pounds and 4% body fat in that first month. Crazy huh? Because of the Goofy Challenge, my workouts were even cut back that month. Since then I have lost another 5 pounds, 3% more body fat, my race times are faster, I can run, swim and bike longer and I have found my love for cooking again.
Let me tell you about the results of my friend Susan Johnson-Velez. Susan is a lawyer and single mom that was a little overweight, and had a severe case of asthma. She started two months prior to me with just removing dairy, and then started Paleo strictly in December and January like me. Now, she is down 35 pounds and the three medications she took for her asthma has been reduced down to a seasonal herb. Isn’t that crazy? I watched this beautiful woman go from baggy dresses and jeans to mini-skirts and dresses and skinny jeans, tight tops and boots. She came with us as our sherpa for the Chicago Marathon last October and when I saw her again at Jet City Coffee in January, my jaw hit the floor. The difference was amazing, and she has only gotten more fit, thinner and hotter since then.
My instruction book for this lifestyle started with The Paleo Diet for Athletes first printing, but since then Joe Friel and Loren Cordain, Phd have updated it. For the edition I was using, Joel Friel, the father of triathlon training, was instructing the Paleo diet for everything except for pre and post workout meals, and race nutrition. I have not completed my read of the second addition, but from what I can tell, Joel is not adding suggestions for those meals to be Paleo as well.
Why Paleo? The theory is, that grains have two major disadvantages; One, they breakdown into sugar, which if you do not use the carbohydrates right away they end up creating imbalances which increases your insulin levels causing the metabolism to slow down and store fat. Second, a lot of grains contain gluten which is basically poison. If the grain, for example oatmeal, does not naturally contain gluten, then there is more than a possibility that it was packaged a facility that also packages grains that do have gluten causing transference. Interesting enough there is another risk of transference of gluten; through meat. If a cow is grain fed, then the meat may have a high level of gluten along with the milk produced. I have actually started buying meat from a farm in Texas that has only grass fed meat. Slanker’s Farms also has chickens, buffalo, and some fish as well. All of it natural without antibiotics, pesticides or hormones.
The benefits of Paleo start by eliminating all the excess sugar your body doesn’t need or use, and then instead of using sugar for energy it uses fat. Since fat is a lot more dense than sugar, the energy production lasts a lot longer, which means you last a lot longer. Can you imagine working out and being able to go a couple of extra miles, just because you want to? Can you imagine a new outlook on life, not to mention cooking? I found a lot deeper interest in cooking since I started Paleo. Also, depending on your body and where you are at the moment, for every pound of excess you rid your body of, it could translate into a 10-12 second per mile decrease in your running time.
There are a lot of resources out there on Paleo. I personally am only fond of books and articles written by Loren Cordain, Phd and Rob Wolf. There are plenty of great resources for recopies on the internet. Do you think you have to give up brownies? Here is my favorite recipe for Paleo Brownies;
- 1 16oz container Nutbutter (recommend MeeNutButter)
- 1/2 cup cocoa powder
- 1/2 teaspoon sea salt
- 1 teaspoon baking soda
- 2 large eggs
- 1 1/4 cup agave
- 1 teaspoon vanilla
- 12 ounces dark chocolate, cut into chip sizes
- Coconut Oil, melted for brushing
Preheat oven to 325 degrees F
- In a large bowl add container of NutButter, cocoa powder, sea salt, baking soda, eggs, agave and vanilla.
- Using a hand mixture blend until all ingredients are combined well.
- Using a spatula combine dark chocolate chips into the mixture.
- Take a 9×13 baking dish and brush with the melted coconut oil. Add mixture to the baking dish and bake for 40 minutes.
- Let cool, cut into square and enjoy
They are awesome, trust me.
Check out the books and articles online and see what you think. I suggest just thirty days, knowing that the first week to two weeks you will probably not feel great, but the energy will hit like electricity once your body converts from burning sugar to burning fat.
I hope you are able to extract some good information and that it may at least increase your interest in this healthy lifestyle.
Every runner/triathlete has there own, personal routines when it comes to pre- and post workout regimens. I think I may have found mine, which I am sure a lot of people will find peculiar, but my discovery has been recent. In my journey to find the perfect post workout recovery regimen I had the opportunity to try the new Starbucks Refreshers.
The summer here in Florida has been typical. Hot and humid, with isolated thunderstorms and the occasional outer band of hurricanes, so scheduled rides and runs usually end in the stifling heat with no regard to how early they start. The completion of a 60 miles ride usually will the leave me feeling exhausted and dehydrated. After the initial recovery of water and recovery drinks and the reduction of my heart rate, I find myself still in the need of a thirst quencher and at that point I have had my fill of gels, recovery drinks and water. I have been searching for something different, which leads us to my review of the new product line of Starbucks Refreshers.
After a brick workout on the Suncoast trail one morning, (a brick is a workout that includes at least two events of the triathlon. In this case a 42 mile bike and a 5 mile run) I had thought I was ready for some coffee. While standing in line I noticed a single sign for refreshers with a tray of samples below it. Of course I had to try it. I grabbed the Very Berry Hibiscus first. Even in this small cup it looked like it would be refreshing. The deep red color caught my eye and the fruity smell made my mouth water. As the icy cold liquid hit my tongue it immediately dropped the temperature of my mouth and sent a fruity flavor to my taste buds. I immediately honed in on the cherry flavor noticing it was not terribly sweet, but was not tart either and while the density was very light, there was a certain thickness to it. Hitting the back of my throat I noticed a secret almost non-existent after taste that more reminded me of Splenda or Stevia. At this point I was thinking to myself that this was more because of the my state of dehydration. It was only fair that I also sample the Cool Lime flavor as well. It felt a lot lighter, with the density of flavors much less noticeable than the Very Berry Hibiscus. At first it did seem to calm my taste buds with a nice citrus flavor, but as it rolled down the back of my mouth and down my esophagus, it left that same thick after taste I dreaded.
Being that I understand that working out as hard as we do tends to alter the chemistry of our taste buds and yearning for different flavors, I did give the refreshers a second try. Prior to another ride a week later I walked into a Starbucks to grab my pre-ride latte, another batch of refreshers were on a tray at the pick-up counter. In my normal state of being, prior to a workout, my taste buds had the same chemistry as I do at rest so this would be the perfect time to try again to make sure my initial opinion would be correct. I was not feeling dehydrated, my pulse was at resting pace, the lasting toothpaste film that normally occurs after brushing had disappeared, so there was nothing that would hinder the full attention of my senses. To make a long story short, nothing changed. That aftertaste I can only attribute to the green coffee ingredient Starbucks had introduced via this new product line, was thick, long lasting and made me very uneasy. I couldn’t wait to have my first taste of the thick explosive flavor of the espresso and milk that made up my latte, in order to give me some relief from this film that encased all the areas of my mouth. The barista at the time, asked me my opinion of the new product and I was honest about them. She then told me by adding some lemonade to either of the flavors seemed to reduce the after taste. Of course in my head my question was as it was obvious I was not the only person who felt this way, why didn’t Starbucks include lemonade as an ingredient in the first place?
I am just one person and this is my opinion. To me, Splenda, and Stevia (and these refreshers) leave an aftertaste that is chemical in nature but these products have now been around for a while so people do enjoy them.
That is my story and I am sticking to it, however, my friend Beth who writes the Discom-BOB-ulated Running blog turned me onto a guilty pleasure that has now been included after those very hot workouts. This explosion of flavor has been around for decades and has enticed children of all ages including those children of adult ages. It cools the core on contact and fills the glycogen stores on contact. It is the perfect completion to a long, hot, difficult ride or run. Let me re-introduce everyone who reads this to……
(Personally, I only really enjoy the Coke Slurpee but I am sure depending on whatever flavor one may call “refreshing”, will do.)