Tuesday, January 31, 2012

Marathon Training Day 1 Week 8

I set a new 4 mile PR 2 seconds faster than when I was in peak training on 11-1-11 5 days before my last Half Marathon. I have another Half Marathon coming up in 5 days. That makes me more confident I am ready. I have increased my distance (endurance) by 50% since then with a slight increase in speed. On Sunday October 30th I ran 10 miles at the Greenbelt Trail at a 9:23 avg pace followed by a 4 mile run 2 days later in 34:21. This past Sunday I ran 15 miles at the Greenbelt Trail at 9:31 avg pace followed by a 4 mile run 2 days later in 34:19.

Visceral vs Subcutaneous Fat and Sarcopenic Obesity


The Two Types of Fat -- Visceral and Subcutaneous -- and Which Poses the Greatest Risk to You
by www.SixWise.com

It's the dreaded "F-word" -- FAT. Many of us are consumed with it ... gaining it, fearing it and doing just about anything to get rid of it. Yet we all have it. Even lean adults have 40 billion fat cells; those who are obese may have 80 billion to 120 billion. But it's not only the amount of fat that makes the difference between being healthy and unhealthy, it's the type of fat, and where it's distributed in your body.

sedentary lifestyle

People with large bellies are at a higher risk of dangerous visceral fat, but thin people, particularly those who lead sedentary lifestyles, are also at risk.

Visceral Fat Vs. Subcutaneous Fat

There are two types of fat: subcutaneous and visceral. Subcutaneous fat is the type found just underneath the skin, which may cause dimpling and cellulite. Visceral fat, on the other hand, is located in the abdomen and surrounding vital organs. It can infiltrate the liver and other organs, streak through your muscles and even strangle your heart; and you can have it even if you appear to be thin.

It is the latter, visceral, fat that is linked to everything from bad cholesterol and hypertension to diabetes, heart disease and stroke.

While you can spot visceral fat if you have a protruding "beer" belly, it's not always that simple. Only a high-tech MRI (magnetic resonance imaging) can really show the body's fat composition, and researchers are finding that thin people may also have high amounts of this internal fat. They've even developed a tongue-in-cheek name for them: Tofi (Thin on the Outside, Fat on the Inside).

'"We've even scanned people who are underweight and found up to seven liters of fat inside them," said Professor Jimmy Bell, head of the molecular imaging group at the Medical Research Council's center at Imperial College in the UK.

Looks Can be Deceiving

While commonsense would dictate that Japanese sumo wrestlers, who eat upwards of 5,000 calories a day and are obese by most weight standards, are setting themselves up for a barrage of obesity-related health problems, studies have found that this is not the case. Why? MRIs of sumo wrestlers have shown they have hardly any internal fat.

"They have low cholesterol, they have low insulin resistance and a low level of triglycerides," said Bell. "Their fat is all stored under the skin, on the outside."

Meanwhile, someone who appears thin on the outside, yet doesn't exercise nearly as much as a sumo wrestler, may be at risk of a host of health problems because their fat is being stored on the inside, and in the organs.

"This is particularly true of men who have a slim build but who do little or no exercise," Bell said. "We know now that 40 percent of people have fat infiltration of the liver, which is linked to so many other health problems."

Is Fat Really an Organ?

While once considered an inert storage system, researchers now know that fat cells are actually incredibly dynamic and intelligent.

"They were always thought to be poor, dumb sacks of lard," said Roger Unger, an obesity researcher at the University of Texas Southwestern Medical Center. "It turns out that they end up being very talented, very versatile, very important players."

Fat cells not only produce chemicals and hormones but they also send out signals that affect everything from our brain, liver, muscles and immune system to our mood and ability to reproduce.

"In the old days, people used to think fat tissue was a passive organ," said Rexford S. Ahima, an endocrinologist at the University of Pennsylvania. "Now it's obvious that it makes and secretes more hormones and proteins than probably any other. It's at the center of a very complex system. It coordinates how much we eat, how much energy we burn, how the immune system works, how we reproduce. The list goes on."

Jogging fat

Jogging 17 miles a week for eight months can produce significant decreases in visceral fat, according to a Duke University study.

Do Genetics Play a Role in Visceral Fat?

Genetic factors do appear to play a role in fat storage and body shape.

"Our work so far has shown that you can take two men of the same age, with the same BMI [body mass index], and find one with five liters of fat within him and another with two liters," said Bell.

Body shape also affects a person's risk of carrying visceral fat, with those shaped like apples (who carry weight around their abdomen) at a higher risk than those shaped like pears (who carry fat around their hips, thighs and bottom).

Want to Get Rid of Visceral Fat? (Crash Dieting is NOT the Answer)

You may be tempted after reading this article to go on a crash diet to lose visceral fat, but this is not a wise choice. In fact, studies suggest that "yo-yo" dieting (constantly losing, then regaining, weight) may encourage visceral fat.

"Over the past five years, we've demonized fat and become obsessed with obesity, which is mostly talked about in terms of weight loss. But what matters is where it is distributed. As you lose weight, it tends to go from the top and bottom of your body first, so it can become concentrated in the abdomen. That is the most dangerous zone of all, and it's possible that going on a constant series of diets actually encourages the storage of fat in this region."

What can you do to lose visceral fat? Exercise. A study by Duke University Medical Center researchers found that people who were physically inactive had significant increases in visceral fat, while those who exercised frequently had significant decreases in visceral fat, over an eight-month period. The study found:

Those who did not exercise had an 8.6 percent increase in visceral fat.

Those who exercised the highest amount (17 miles of jogging per week) had an 8.1 percent decrease in visceral fat.

Those who exercised a low amount (11 miles of jogging each week) did not significantly increase or decrease visceral fat.

"The results of our investigation show that in sedentary overweight adults who continue to choose a sedentary lifestyle the detrimental effects are worse and more rapid than we previously thought," said Cris Slentz, Ph.D., who led the study.

"On the other hand, participants who exercised at a level equivalent to 17 miles of jogging each week saw significant declines in visceral fat, subcutaneous abdominal fat and total abdominal fat," he said. "While this may seem like a lot of exercise, our previously sedentary and overweight subjects were quite capable of doing this amount."

"We also found that a modest exercise program equivalent to a brisk 30-minute walk six times a week can prevent accumulation of visceral fat, while even more exercise can actually reverse the amount of visceral fat," Slentz said.

Something this article did not cover is muscle atrophy. Once adults reach 40, they start to lose between 0.5 and 2% of their muscle each year. That is 1-3 pounds of muscle mass. Other studies who that a person on average puts on 1-2 pounds of fat over the holidays. It is possible have have little to no change in weight but get fatter as a percentage of body weight. This condition is called Sarcopenic Obesity with Sarcopenia being Greek for "poverty of the flesh". So just imagine that the fat gained is visceral fat. That mean the organs are saturated with fat putting pressure on the heart and liver and causing hypertenion and issues with cholesterol. The person might be the appropriate weight for their height but will start to show a gut with little fat gains in other places.
Cardiovaslar activity will help lower the visceral fat. The ideal is a moderate intensity exercise raising the heart rate to 65-80% of the max heart rate. You can calculate you approx max heart rate as 220 minus your age in years. Mine is 220 - 28 = 192 and for someone 56-57 the max is 163-164. So you goal cardio zone is 105 to 139 beat per minute. If you can get your heart rate up in this zone for 20-40 minutes a day for 4 to 6 days a week it would great help. That solves half of the issue.
Resistance training can slow down or even reverse muscle atrophy. You do not need to turn into Arnold. Carrying a 5 pound weight in each hand while power walking is a great way to get benefit from both types of exercise. You can do stretches, sit ups, and push ups. A great resource with animation of exercises for each muscle group is http://www.exrx.net/Lists/Directory.html. Each muscle group has body weight only exercises and stretches as well as free weights and machines with animations to show proper form. I use it when I need ideas to change up my workouts every 4-6 weeks to prevent muscle adaptation and promote growth.
Nutrition also plays a role in a healthy body composition. Nutritional density is very important. Think of it as the opposite of empty calories. Obviously a baked potato is more dense with nutrition than potato chips or french fries. Fresh fruit and steamed or fresh vegetable are very high in vitamins, mineral, and antioxidants. Lean meats, eggs, and beans provide protein that helps promote muscle growth and repair. Unsalted nuts (excluding peanuts) are a great source of healthy fats. Fish and avocados are also good source of healthy omega 3 fats. Grains can be a healthy source of carbohydrates if they are whole grain, not enriched, and eaten in small quantities as they are higher in calories than fruit and vegetables.
I like the Paleolithic diet because everything is a whole food and ideally 100% natural or even organic. It does promote not eating grains, dairy, or beans and potatoes but I only follow those rules 4-5 days a week.
Here is a typical weekday/workday for me.

Breakfast 6am
Fruit smoothie
Usually 2 fruits mixed (blueberry, strawberry, or banana) almond milk or coconut milk (skim milk is ok too) and protein power. Add ice if I am not in a hurry to drink it.

Mid morning snack 9-10am
Apple and almonds or another smoothie or hard boiled eggs

Lunch 11:30am - 12pm
Grilled chicken or pork chops with carrot slices and guacamole

Afternoon snack 3pm
Apples and nuts (pecans, or walnuts)
a repeat of lunch but in a smaller portion

Dinner 7pm
This varies greatly on hunger leverl, physical activity, and what my wife wants if she cooks.

With many decades left to live don't let decisions or indecision now lower the quality in life when you have more free time to enjoy life.

Carb Cycling

My plan I made up for myself: Cyclical Ketogenic Diet AKA Carb Cycling

Mon - Normal
(Weight Lifting)

Tue - Low Carb
(Short Run)

Wed - Normal
(Mid Run)
Thur - Low Carb
(Short Run)

Friday - High Carb
(Weight Lifting)

Sat - Normal
(Long Run)

Sun - Low Carb
(Rest Day)

Low = only veggies as carbs and a max of 50-100 g carb
Normal = some fruit and a max of 100-250 g carbs
High = fruit and large meal 250 g or more carbs

Recovery Time

I woke up this morning and felt sore, sluggish, and grumpy. I snoozed my alarm and thought maybe I should just get on the elliptical or bike instead of running 4 miles. I snoozed again and told myself if I dont get up now it will be too late. Snoozed a third time and then just got up and went into the other room to cuddle with my wife. She has been sleeping in the guest room in a bed of pillows due to her surgery on her arm. I helped her get dressed and showered then headed to work. Today is the last day of the month and so far I have logged 99 miles. I would love to have my first 100 mile month so after work I am going to get in my 4 miles. It really messes up my week if I don't do my long run on Saturday because I need the two days of recovery time before I start a new week. The Galveston Madi Gras Half Marathon is this coming Sunday and I want to beat my last Half Marathon time but I don't want to have alot of recovery time. After running/jogging longer than 13.1 miles the last two weekends I doubt I will feel like I did after the DRC Half back in November.

Monday, January 30, 2012

Quote of the Day

"Laziness is nothing more than the habit of resting before you get tired." - Jules Renard

Chest, Shoulders, & Back

In order to start out the week with a good workout/sleep schedule I placed a 5-hour energy drink next to my alarm clock. I drank it at 4:50am and did not go back to sleep. I was at the gym working out by 5:15am in just enough time to get home an shower. I was able to lift 280 lbs again for my last 6 rep set of decline press. It was an overall good workout and I really worked my shoulders.

Sunday, January 29, 2012

Marathon Training Day 4 Week 7

Yesterday I stayed at home all day helping my wife recover from her surgery. I decided to move my long run to Sunday and had a little trouble motivating myself to leave the house today but I did it anyway. I ended up with a faster average pace than last weekends 14 miler.

Friday, January 27, 2012

Bicep/Tricep Supersets (Marathon Training Day 3 Week 7)

I missed my 4 mile run last night. I was preparing diner for my wife because she has surgery today. I really need to get my workout back to the mornings before I go to work.
I modified my arm workout by replacing the last 4 sets with 2 sets of drop set shaving about 10 minutes off my workout. I jumped on the treadmill and did 1 mile in 7:02. Now it is time to prepare to go to the hospital.

Thursday, January 26, 2012

No Excuses (11.5 weeks till Marathon)

The key to success is plan, plan, plan, and no excuses! I have not missed a workout in 10 weeks. New goal, eat clean and lean for the next 12 weeks. I made a chart to show myself the angle of the downward slope I need to be on. 1.2 pounds a week will get me to my goal but that doesn't mean I can't do it early.

Last night I knew to do 7 miles in 60 minutes the treadmill speed needed to read 7.0. I warmed up at 6.5 for a bit then bumped it up to 7.0 miles until about 3.1 miles in then I bumped it up to 7.1. At the halfway mark I was about 8-10 seconds behind where I need to be. I kept it at 7.1 because that is 8:27 a mile and 7.0 is 8:34 and I knew I would shave off 7 second in a mile.. I also have a habit of sprinting full force the last 0.1 to 0.2 mi of every run. I reached my goal and surpassed it, 59:28.

If I want to lose 13 pounds in 11 weeks I really need to lose 2 pounds a week and not just 1.2 pounds a week so I reach my goal in 7-8 weeks and maintain it for 3-4 weeks. 3 weeks out from my marathon I do my longest training run of 20 freakin miles. That should be my goal date to reach. No procrastination and no more excuses (last the last 10 weeks) the pressure is on!

I need to refuel on Fridays for my long runs and that will be my "free day". I plan to eat clean but with just more fuel knowing I will burn 2000-2800 calories on my long runs.

Wednesday, January 25, 2012

Marathon Training Day 2 Week 7

Today Ellen went in to work but the form the doctor filled out says she is not suppose to work for a month. They sent her home and said she can come back in 3 weeks. I had to work late to make up hours and I did not get to the gym until 7:45pm. It was raining outside so I decided to run on the treadmill. Our machines will only let you program them for 60 minutes so I set a goal to finish 7 miles in under an hour. I kept it at about 7.0-7.1 until the last 15 minutes. I sped up and it felt like the last 2-3 minutes of a BFL HIIT cardio session only longer. I was holding on, pushing hard, and finished in 59:28.
I hit the 100 mile mark on my new shoes I bought myself for Christmas. 106.5 miles since 12/27.

Tuesday, January 24, 2012

Marathon Training Day 1 Week 7

At the Orthodontists office we got after another set of x-rays. We found out the radius is fractured in 3 places and it goes into the joint and there is a bone fragment loose. We ended up scheduling for surgery Friday afternoon and the Doctor want to be as minimally invasive as possible. Afterward we had to go to the hospital to pre-register for surgery and I missed the whole day of work. I got in my run on the treadmill Tuesday night, 4 miles in 34:17 (a new PR).

Monday, January 23, 2012

Chest/Back Superset & Shoulders

This morning I helped Ellen get ready for work and went in late. Luckily she was able to get an appointment with an orthodontist Tuesday morning so I asked for a half day off work.
I got in an awesome chest, back, and shoulder workout that evening taking out some stress. I was able to do 280 lbs 6 reps on the plate loaded decline press. I recounted a few times to make sure I was correct. Previously I was barely able to do 240-250 lbs.

Sunday, January 22, 2012

Rest Day

Today we went to my parents house for my father's birthday. Friday night I got my wife a new pair of rollerblades as a gift for starting her new job. We played miniature golf with my family and my brother, sister, and I got my dad a bicycle. Before dinner I went out rollerblading with my sister and wife, my brother got on his skateboard. Ellen and I ended up alone taking a detour. While going down a small hill she lost her balance and fell backward. She landed with most of her weight on her left hand and was in a lot of pain. I took off her skate and we walked back. We decided to go to the ER and after some x-rays we found out it was broken. They put a splint on it and wrapped it in a soft cast.

Friday, January 20, 2012

Bicep/Tricep Supersets

This morning I did my bicep/tricep routine. It was my best arm workout in a long time. I added drop sets to the end of my workout. My arms were burning and felt like the were going to explode, in a good way. I have Fridays off and my wife started her new job so I had the whole day to myself.

Tuesday, January 17, 2012

Marathon Training Day 1 Week 6

Long Journey

I think it great that my time is improving or atleast back to where it was in October. My goal is distance but any speed improvement is very welcome. I am looking forward to my 14 miles this Saturday. 13.1 is my longest run and I am finally ready to admit I like running. This is week 6 of my 18 week program. That mean that this Weekend is 12 weeks from the marathon. I did my half training from August to November and full training December to April so I feel like I am in a long journey. My 10 year high school reunion is this summer so it is my motivation to not slack off after the marathon.

I am reminding myself that the goal now is fat-loss and endurance so I need to stop eating and training like I am trying to gain muscle mass. Last night I did not get to the gym until 7pm and when I got home I ate a chicken breast and a pork chop an hour before my bedtime. I was 3 hours late to work yesterday because I slept in with Ellen on her first day of her new job. Needless to say the late meal and sleeping in kept me from falling asleep by my ideal 9pm bedtime. I moved my run to this evening.

13 weeks to lose 13 pounds. Sounds do-able to me. The last 8 weeks of working out 6 days a week was just a warmup for that is going to happen the next 12-13 weeks. I need to get my bulldog grip back on my strict eating.

Monday, January 16, 2012

Chest, Shoulders, & Back

I had alot more strength than last week. I was able to do 250 lbs on my last 6 rep set of decline press. I cut my workout a little short so I could get home before 8pm.

Saturday, January 14, 2012

Hotcake Hustle 10K

The Hotcake Hustle 10K was alot of run. My friend Rachel ran it with me. She did the Half with me and it was her first longer run since then. I told her I wanted to do it in under 55 mins (shooting to beat my PR 54:47). My GPS watch died after 5 minutes because I did not notice the charger was not plugged in when I "charged" it, haha. I felt went based off what felt good checking the timer on my phone when we crossed mile markers. We crossed the halfway marker at 27:19 so I knew I was on target. I started to overheat from my long sleeve jacket (I didn't wear one last year.) I was fumbling with unclipping my safety pins and finally got free and wrapped it around my wait. I walked thru the 3rd water station and pushed up the last hill then sped up pace until the finish line. We finished in 54:54 about 7 seconds slower than my PR but 7:20 faster than last year.

Friday, January 13, 2012

Bicep/Tricep Supersets

Had my first weight workout with my new armband for my phone. Lifted heavy and I have decided to change my last group of sets of 15 reps next time. I will be adding drop sets to work till failure.

Thursday, January 12, 2012

Marathon Training Day 3 Week 5

I struggled again today to run. I decided on the treadmill since it was 32 f outside with 25 mph winds. I have been starting out my 5k treadmill at 7.0mph then adding 0.1mph every kilometer then kicking way up to 9.5 the last .2 miles. Today I started at 6.5 and it felt like 8.0. I had to hold on the whole time and slowly sped up to 7.0 at the end and 8.5 the last 0.1 mi. I ended up with 27:52 and it felt way hard than the 25:05 I did on Tuesday. Maybe I need more carbs?

The race weight book I am reading recommends 5-6g of carbs per kg of goal weight for my amount of weekly training. That is about 370 grams! Following paleo the carbs tend to be 150 gram or lower. I did just fine with that during my half training but my weekly mileage only got up to 22 miles and my longest run was 10 miles. I am new to the whole endurance athlete thing and I guess I need more fuel as I get up to 36 miles in a week and 20 miles in a single run. The book is about losing weight for a race and 300g of carbs might be ok. It also says you can have up to 40% of your calories from fat as it helps with fat-oxidation during low to moderate intensity exercise. I will start eating before my runs now. Prob just a banana.

Ellen has lost 4 pounds in 7 days and according to my BF monitor it was all fat. I added her to my spreasheet I have been filling out every Thursday for 3 years. I lost 0.8 lbs fat and 14 to go.

I plan to relax and carb load so I am not sluggish Saturday!

Wednesday, January 11, 2012

Quotes of the Day

It is motivational quote Wednesday!

The difference between a goal and a dream is a deadline.” -Steve Smith

"Do not wait; the time will never be "just right." Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along." - Napoleon Hill

"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything." -
Napoleon Hill

"Anything in life worth having is worth working for!" - Andrew Carnegie

Marathon Training Day 2 Week 5

This morning I did a 10k for my training run. The last two weeks I did my 10k runs in the evening and today I felt sluggish and dead weight. I finished 4 minutes slower than last week and when I got home I plotted up all my 10k runs I have done. On 1-11-10 I did my first attempt in 68:47 and today I did it in 59:43. It changed my perspective and I need to remember that a training run is not a race. Saturday I will attempt to do it in under 54:47.

This morning Ellen told me she wants to 18 pounds by a certain date and will not settle for less than 10 pounds. She has the drive in here and I will support her to keep it going. She started couch to 5K again and plans to do the Cowtown 5K with me at the end of February. We did it together last year and it was fun. The next day is the Half marathon and I am considering it.

This was interesting www.ncbi.nlm.nih.gov/.../20919592

Tuesday, January 10, 2012

Marathon Training Day 1 Week 5

I am currently in week 5 of my 18 week marathon training. I am running longer and faster and it seems like I am doing something new each week. Ellen and I took before pictures last night for her BFL/Body Rock 12 week challenge. She hurt her neck drying off after a shower on the weekend so this morning she just got in the hot tub and sauna while I ran on the treadmill. Did 5k on the treadmill in 25:05 and on Thursday I did 5k in the park in 25:02

I posted my New Years Resolutions on facebook but I did not post them here. It is more a list of goals for 2012 (mainly the first 6 months).

Run a mile in under 7 minutes and 5k in under 25 (I am changing it to under 24)

Complete a Marathon

Log 1000 total miles in honor of my Uncle Jack

Get down to 163 lbs and under 10% bodyfat by April

I have 3 races coming up in the next 4 months. This Saturday I am running a 10k and it will be the 1 year anniversary of my first 10k. I am shooting to run it 8-10 minutes faster than last year. In February as my halfway point my training calls for a half marathon so I am going to do one when I visit my Grandmother on Galveston Island (nice and flat). Then my marathon race will be on April 16th. I might do a Tough Mudder on April 1st with my father-in-law and some of his friends.