How to Get Back in Shape

Wow...Work has been crazy and I have not been on here in forever.  Today, I ran into a woman I coached back in 2012.  She was wanting to run her first Marathon and she did!  Seeing her reminded me of all our runs and also that I've really been letting work consume me.  But it's not just work.  Since 2012, I've had a lot of MAJOR life changes.

I've separated from my wife.  Moved into my own apartment.  Filed Chapter 7 Bankruptcy...which could be a blog in itself...and taken on more work responsibilities.  As a result, my running and exercise has totally stalled and I've gained 20 lbs. in about a year.

I'm now 176, and at just 5'7, that's a lot.  I find myself thinking it's too much to fix.  Too hard to run.  Too cold. Too hot.  Too late.  Too early.  Too tired at the end of the day.  Sound familiar? 

I really need to lose this weight.  But rather than the 20 lbs I've gained, I want to get to an even 150 lbs.  So 26 lbs should take me about 12 weeks.  Therefore, by September 29th, 2014, my goal is to weigh 150 lbs and be a lean, mean running machine once again.

My plan is to eat clean.  I thought about Paleo, but in all honesty, I love burgers and pasta too much and I don't mind whole wheat at all.  I know I could lose the weight faster if I went Paleo, but I'm trying to be realistic.  Clean eating isn't that hard of a change for me.  Wheat instead of white, which I do often anyway.  I will also run at least 5 days per week and lift weights on Monday, Wednesday & Friday. 

I will track my progress here to keep myself honest.

RyLeigh's Run 5K Run/Walk - Murphy, NC

In Memory of Mark Kilpatrick

Saturday, May 4th, 2013

Konehete park, Murphy, N.C. 

For flyer and complete details and to register, please click here.

Like Trail Races? Try the Jus Running Dupont State Forest 12K

Location: DuPont State Forest, between Brevard and Hendersonville, NC
Date: March 30, 2013
Time: 10:00 AM
Distance: 12K = 7.4 miles

Directions:
Take I-26 to Asheville Airport Exit 40, and take highway 280 to Pisgah Forest. Turn left on US 64 in Pisgah Forest. Travel east on US 64 for 3.7 miles to Marathon station in Penrose. Turn right on Crab Creek Road and continue 4.3 miles and turn right on Dupont Road. Go approximately .5 mile, then left on Sky Valley Road. Go approximately 2 miles to parking lot on right hand side. Registration, packet pick-up, and race start are all here.

Pre-register by:
March 29, 2013 Mail or in person or by March 28, 2013 online at: www.imathlete.com/events/2013dupontforest12k

Make checks payable to Jus Running

Entry Fees:
$30 for pre-registered runners
$35 for day of race registration

Awards:
1st three overall male and female; 1st masters overall male and female; 1st three in each age group: 14 & under, 15-18. 19-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80 & Over

2012 Asheville Citizen-Times Half Marathon Results

Well, the 2012 Asheville Citizen-Times Half Marathon is over and I reached my goal of running a sub 2 hour time.  I crossed the line with a chip time of 1:56:54 and race time of 1:57:58.  The difference, in case you're wondering is based on the two timings: Race time is based on the gun going off and when you cross the finish line.  The other, your chip time, is based on when you actually cross the starting line and when you finish.  It took me one minute + just to get to the starting line as you can see by my times. 

Anyway...just a great race and I enjoyed the small changes to the course.  If you would like to see your results, you can find them at the race's website which is here: http://blogs2.citizen-times.com/race/2012/09/15/2012-race-results/

Can't wait for 2013!

Should People Be Able To Compete in Olympics with Prosthetics??

Double amputee, Oscar Pistorius, will run in the Summer Olympics. I'm not really sure how I feel about this.



One the one hand, here is someone that overcame an incredible physical challenge - the loss of both legs - and yet has qualified to run in the games after a court ruling.  This is a huge accomplishment and I for one am incredibly impressed and inspired.

On the other hand - how do we know that his special running legs don't give him some sort of advantage? After all, they could be just "springy" enough to cause him to rebound off the ground literally springing forward rather than running. Perhaps, they are lighter than natural limbs would be and therefore his more endurance/speed. After all, there are the para-olympics. Why not compete there?

This has been allowed - so it's a mute point now. But what happens the next time? Theoretically, couldn't a similar double amputee have specially designed legs and be a swimmer? Rather than "feet" he has flipper attachments? Would that be fair? 50 years from now, do we let a man with 2 bionic arms compete in weight lifting? I'm only half joking here.

Why is it O.K. to have special limbs but it's not o.k. to take drugs that help your muscles repair faster after training or help endurance runners get more oxygen? After all - everyone could take steroids or do blood doping and then the playing field is level again. Again - only half kidding but hopefully you see my point.

Where do you stand on this issue?

Running with Hypoglycemia

Recently, I had someone ask about running and hypoglycemia.   Basically, you experience low blood sugar which is just like "hitting the wall" in the marathon.  His question was how to train for the marathon even though hypoglycemic.  My advice was as follows.  If anyone has any personal experience with running with this condition, please chime in and comment on how you handle it.

First - give yourself time to train.  Build up your mileage by no more than 10% each week.  This may delay your goal of running a marathon, especially if your current mileage is very low.  This will give your body time to adjust as well as give you time to play around with eating schedules and snacks.

Next - and I hate to say this 'cause it hurts...but cut out the junk food and sugars.  That's right...give up the sodas, candy, cookies, etc...that are loaded with sugars.  Don't be fooled by "healthy" products in disguise.  Some of the worst offenders are the Orange Juice products that have a ton of sugar.  Buy yourself a juicer or just eat oranges.  You'll be better off.

Also - focus on eating "complex carbs" rather than simple carbs.  In other words, wheat bread over white.  Whole grain pasta over the more traditional standard types of pasta.  The complex carbs take longer to break down and therefore provide the fuel over a longer period, thus delaying the "bonk" or crash.

My other recommendation was to eat smaller, more frequent meals...breakfast, snack, lunch, snack, dinner...possibly another snack.  All your meals will be smaller and you may feel like you are grazing all day long at first.  My spreading out your meals - smaller and frequent throughout the day - you will maintain a more steady blood sugar level.

One last thing - always run with some hard candy ( I know...contradicting what I said above about candy) to suck on in case you feel like you are crashing.  Low blood sugar can have devastating effects, so if you need to get your sugar level back up, do it!  While training on long runs...or during a long race such as the marathon, suck on a hard candy every 20 - 30 minutes.  Again, play around with this while training to see the timing and what works best for you.

Again, if anyone out there is hypoglycemic and does endurance events like running, swimming, cycling, let us know and post how you deal with it.

Results for the Hot Chocolate 10K in Asheville

I ran the Isaac Dickson Hot Chocolate 10K in Asheville this morning for the first time. This was a great time and will certainly become one of my staple races.

The course was flat for the vast majority of the route with a good downhill at the start and therefore an uphill at the end. We had a really good rain that started after I passed the 3 mile mark.

The race was chip timed, and was very well organized. Results were posted incredibly fast too which was great!

Congratulations to all the staff, vendors/sponsors & the awesome volunteers.

Here's the link to their site if you would like to learn more or check the results:

http://www.hotchocolate10k.com/d/2012_Overall.html

or

http://www.hotchocolate10k.com/d/2012_age_group_awards.html