Race Report: 2011 Modesto Marathon
March 20, 2011 (Modesto, CA)
It was a dark, rainy, cold and windy race day...at the beginning of all my races I get nervous because you never know what will happen during the race. But my confidence was high due to the great results of my training runs leading up to the marathon. Thus I set my marathon finish time goal to under 4 hours.
As my friend, Ron Fernandez, and I walked to the starting line we saw hundreds of runners lined up already. As we made our way to the back of the line we saw the pace groups holding up their signs. These pace groups are great in that they help you pace correctly to finish in the time that they have shown on their signs. So if you want to finish in 4 hours then just follow the 4 hour pace group...easy enough!
The gun went off and we started the race. At the beginning I was feeling great and was running below my marathon goal pace of 9mins/mile just to warm up. For the first few miles I was just trying to run around the slower paced runners. During that time I also saw and passed by some of the slower pace groups like the 4:30 marathoners. I was also chatting with some of the other runners and asked them why they were running and what their goals were. Doing this helped keep my mind off of the run and also off of the challenging weather.
Around mile 9 or 10, I noticed a pace group in front of me and found out that it was the 3:50 pace group. I thought to myself, "...this is great! I can just keep up with this group and I'll hit my goal with time to spare!...". Thus I kept with them and felt great doing it. I was going at an 8:30min/mile pace instead of 9min/mile pace but I felt great doing it so I continued on. As the excitement built up in me, I noticed I was coming up on the half-marathon 13.1 mile mark and I was close to beating my half-marathon PR. So stupid me, not thinking about the consequences, went for it! Excitingly I beat my half-marathon PR by 1 minute (1:50). On top of that!...I actually caught up with the 3:45 marathon pace group! Just imagining myself crossing the finish line at 3:45 gave me such a rush! I used that rush to help me keep up with the 3:45 pace group. Unfortunately that rush ran out and fatigue started sitting in...and then I got my first leg cramp at mile 17.
As you can probably guess, after the cramp, I had to slow down my pace. I was able to keep running at a slower pace until about 17.5 miles and then I took my first walk break. I stretched out my legs a bit and then tried to continue running. Unfortunately there was no turning back the cramping that I was feeling in my legs, mostly from my quads. Along with that, I saw my goal of finishing under 4 hours pass me by. The last 6 miles were the loooooongest eeeeverrrrr. I felt it took me forever to finish the last few miles because I could only walk/jog. My leg muscles were not letting me run anymore. When I tried to run, they would start to cramp up again. It was brutal physically and mentally.
In the end I completed the marathon at 4:19. As I looked at the data later I took time splits between the first 13.1 miles of my marathon and the second 13.1 miles. My average pace for the 1st split was 8:27 min/mile! As for my 2nd split...ugh..my average pace was 11:16 min/mile. Big difference!
So what did I learn?...My pacing sucked! I had a target pace at the beginning but I didn't follow it because "I felt good at the time". Next marathon, I will stick to my target pace....(hopefully)...
Tuesday, March 22, 2011
Wednesday, January 12, 2011
Post Cardio Nutrition: Nitty Gritty Details
An interesting, very detailed breakdown of what to eat after a cardio workout:
What to Eat After Cardio by Chris Aceto
Chris Aceto says you need a protein drink or some fast absorbing protein like egg whites right away afterwards, but wait 90 minutes after cardio to eat carbs. Otherwise, you can cause an insulin spike that will counteract the fat burning you've tried achieve with the cardio. At 90 minutes, take in some slow burning carbs and more protein.
What to Eat After Cardio by Chris Aceto
Just what are you supposed to eat after a hard cardio session? While a lot of people know a high carbohydrate protein shake is the way to go after weight training, few really know the best things to consume after aerobics ? a workout generally intended for fat burning. Of course, there are people out there who do cardio "to be heart-healthy," but let?s face it, the overwhelming majority hit the treadmill or stair stepper because it helps keep body fat at bay. By focusing on your post-cardio meal, you?ll be able to maximize fat burning and keep the torch lit even after your cardio session.
To decide what to eat after cardio, you have to approach the meal with the understanding that the types and quantities of food you eat affect your hormone levels. These hormones play a direct role in the burning (or not burning) of body fat. Keeping fat-burning hormones elevated ? the very hormones that increase during cardio ? is the single most important factor in determining what is best to eat after a cardio session. OK, let?s start with the simple stuff.
Fat
We know it makes no sense to eat a lot of fat after cardio. If your knowledge of physiology is limited, you can rely on common sense. It?s simply not a rational idea to chow down on a lot of dietary fat after having just jumped off the treadmill. Truth be told, dietary fat is easily stored as body fat, more so than protein and carbohydrates.
Protein
Protein is anti-catabolic. Dietary amino acids derived from protein foods can be used directly as fuel after cardio. Often, protein stores are broken down with cardio. That is, in addition to burning body fat, longer cardio sessions or cardio sessions performed in a total calorie deficit can cause a loss or burning of your hard-earned muscle. Since protein protects against muscle loss, taking in easy-to-absorb protein following the cardio session is a must. It can put an end to protein breakdown and keep the metabolism from taking a dive. That?s because burning protein is a strictly catabolic event, and catabolism is always associated with a slower metabolic rate.
Carbs
Carbs are the double-edged sword of nutrition. You need them for recovery and growth, yet they can initiate fat storage. Carbohydrates promote a rise of insulin, and insulin can be classified as a fat-storing hormone. In general, the more carbs you eat, the more insulin is released. Insulin is the quarterback of the entire fat-storing team and regulates the signals that allow fat cells to "open up" and store more body fat. Simultaneously, insulin directs dietary fat into fat cells and drives carbohydrates down fat-storing pathways. Does it make sense to eat a lot of carbohydrates after cardio? Not really. When you eat a lot of carbohydrates, insulin levels will increase, shutting down fat-burning hormones and enzymes released during cardio.
The two benefits to cardio are 1. it burns calories, and 2. it changes the hormonal status in the body, favoring the burning of body fat. Your carb quantity and choice after cardio affects the hormonal balance. Where cardio increases the circulation of catecholamines, tiny messengers that target fat cells to break them down, insulin decreases the release of catecholamines.
Whereas cardio increases the output of hormone sensitive lipase (HSL), a hormone that "opens" fat cells and allows fatty acids to be stripped as fuel, insulin opposes its release and can even spike levels of lipoprotein lipase (LPL), which does the exact opposite of HSL. LPL seals off fat cells and helps push fuel into fat stores. Therefore, it seems best to avoid carbohydrates after cardio to keep the fat-burning hormones elevated.
However, small amounts of insulin actually support the metabolism. How so? Insulin is also anabolic. It stimulates growth and repair of muscles. And, during a recovery or growth state, the body literally steals from its fat stores to obtain energy in order to sustain the recovery or growth process. Growth and recovery require fuel (energy), and most of that energy will come from fat stores. Insulin also supports the uptake of thyroid hormones, calorie-burning hormones, by tissues. So, with regard to carbs after cardio:
1) A large amount will shut down fat burning and reverse the hormonal advantage associated with cardio.
2) Skipping carbs altogether leaves you with "just protein." While protein helps prevent a loss in muscle, your body always needs a small amount of carbs for support.
3) A small amount of carbs helps support recovery and growth without shutting off the fat-burning process.
4) Small amounts of carbs coupled with protein can prevent thyroid hormones from declining.
I think the best bet to go is to consume 25 to 40 grams of fast-acting protein, such as whey protein, egg whites or fish, along with 30 to 50 grams of carbohydrates within 30 minutes of cardio. Ideally, the carbohydrates ought to be fiber-based, such as oatmeal, oat bran, peas or corn. Fiber slows the breakdown of carbohydrates, allowing them to be delivered in an almost "time-released" fashion. The benefit: slower-digesting carbohydrates result in moderate insulin rises, and moderate insulin is our goal. Moderate insulin offers anabolic or building support, without reversing the fat-burning state induced with cardio. Simple carbs, such as white bread, juices or high glycemic carbs, should be avoided because they tend to spike insulin levels, and the resulting spike can compromise fat burning by suppressing fat-burning hormones and enzymes.
What to Eat After Cardio by Chris Aceto
Chris Aceto says you need a protein drink or some fast absorbing protein like egg whites right away afterwards, but wait 90 minutes after cardio to eat carbs. Otherwise, you can cause an insulin spike that will counteract the fat burning you've tried achieve with the cardio. At 90 minutes, take in some slow burning carbs and more protein.
What to Eat After Cardio by Chris Aceto
Just what are you supposed to eat after a hard cardio session? While a lot of people know a high carbohydrate protein shake is the way to go after weight training, few really know the best things to consume after aerobics ? a workout generally intended for fat burning. Of course, there are people out there who do cardio "to be heart-healthy," but let?s face it, the overwhelming majority hit the treadmill or stair stepper because it helps keep body fat at bay. By focusing on your post-cardio meal, you?ll be able to maximize fat burning and keep the torch lit even after your cardio session.
To decide what to eat after cardio, you have to approach the meal with the understanding that the types and quantities of food you eat affect your hormone levels. These hormones play a direct role in the burning (or not burning) of body fat. Keeping fat-burning hormones elevated ? the very hormones that increase during cardio ? is the single most important factor in determining what is best to eat after a cardio session. OK, let?s start with the simple stuff.
Fat
We know it makes no sense to eat a lot of fat after cardio. If your knowledge of physiology is limited, you can rely on common sense. It?s simply not a rational idea to chow down on a lot of dietary fat after having just jumped off the treadmill. Truth be told, dietary fat is easily stored as body fat, more so than protein and carbohydrates.
Protein
Protein is anti-catabolic. Dietary amino acids derived from protein foods can be used directly as fuel after cardio. Often, protein stores are broken down with cardio. That is, in addition to burning body fat, longer cardio sessions or cardio sessions performed in a total calorie deficit can cause a loss or burning of your hard-earned muscle. Since protein protects against muscle loss, taking in easy-to-absorb protein following the cardio session is a must. It can put an end to protein breakdown and keep the metabolism from taking a dive. That?s because burning protein is a strictly catabolic event, and catabolism is always associated with a slower metabolic rate.
Carbs
Carbs are the double-edged sword of nutrition. You need them for recovery and growth, yet they can initiate fat storage. Carbohydrates promote a rise of insulin, and insulin can be classified as a fat-storing hormone. In general, the more carbs you eat, the more insulin is released. Insulin is the quarterback of the entire fat-storing team and regulates the signals that allow fat cells to "open up" and store more body fat. Simultaneously, insulin directs dietary fat into fat cells and drives carbohydrates down fat-storing pathways. Does it make sense to eat a lot of carbohydrates after cardio? Not really. When you eat a lot of carbohydrates, insulin levels will increase, shutting down fat-burning hormones and enzymes released during cardio.
The two benefits to cardio are 1. it burns calories, and 2. it changes the hormonal status in the body, favoring the burning of body fat. Your carb quantity and choice after cardio affects the hormonal balance. Where cardio increases the circulation of catecholamines, tiny messengers that target fat cells to break them down, insulin decreases the release of catecholamines.
Whereas cardio increases the output of hormone sensitive lipase (HSL), a hormone that "opens" fat cells and allows fatty acids to be stripped as fuel, insulin opposes its release and can even spike levels of lipoprotein lipase (LPL), which does the exact opposite of HSL. LPL seals off fat cells and helps push fuel into fat stores. Therefore, it seems best to avoid carbohydrates after cardio to keep the fat-burning hormones elevated.
However, small amounts of insulin actually support the metabolism. How so? Insulin is also anabolic. It stimulates growth and repair of muscles. And, during a recovery or growth state, the body literally steals from its fat stores to obtain energy in order to sustain the recovery or growth process. Growth and recovery require fuel (energy), and most of that energy will come from fat stores. Insulin also supports the uptake of thyroid hormones, calorie-burning hormones, by tissues. So, with regard to carbs after cardio:
1) A large amount will shut down fat burning and reverse the hormonal advantage associated with cardio.
2) Skipping carbs altogether leaves you with "just protein." While protein helps prevent a loss in muscle, your body always needs a small amount of carbs for support.
3) A small amount of carbs helps support recovery and growth without shutting off the fat-burning process.
4) Small amounts of carbs coupled with protein can prevent thyroid hormones from declining.
I think the best bet to go is to consume 25 to 40 grams of fast-acting protein, such as whey protein, egg whites or fish, along with 30 to 50 grams of carbohydrates within 30 minutes of cardio. Ideally, the carbohydrates ought to be fiber-based, such as oatmeal, oat bran, peas or corn. Fiber slows the breakdown of carbohydrates, allowing them to be delivered in an almost "time-released" fashion. The benefit: slower-digesting carbohydrates result in moderate insulin rises, and moderate insulin is our goal. Moderate insulin offers anabolic or building support, without reversing the fat-burning state induced with cardio. Simple carbs, such as white bread, juices or high glycemic carbs, should be avoided because they tend to spike insulin levels, and the resulting spike can compromise fat burning by suppressing fat-burning hormones and enzymes.
Saturday, October 16, 2010
Did your race result suck? Maybe it's your nutrition...
Here is a very important excerpt I read from coach Vance, 6 common mistakes athletes make on nutrition:
1. Not knowing the exact number of calories, (or fairly close to exact), that you're consuming in training and on race day. Without actual quantification of what you're taking in, it's nearly impossible to know if it's too much, too little, or just right.
2. Not keeping a training log which details the nutrition you used and tried, so you can perfect it.
3. Testing your nutrition plan for race day when training at an intensity which doesn't match race intensity. On race day, if you're going harder than you are in training, then don't be surprised if suddenly your stomach doesn't jive with what you're putting into it.
4. Using a concentration of calories which doesn't match what you'll use on race day. When the concentration changes, the interaction of the calories with your stomach changes, especially if the concentration is stronger.
5. Many top athletes follow a strict diet, only to change it entirely during the week or two before the race, claiming "carbo loading". Worst thing you can do is dramatically change your diet before the race. Don't do it. It's worked fine for you, stick with it.
6. More is not better. Less is better. Try to get your body trained to need less calories during a race.
Hopefully one of these items was what caused your, less than stellar, race result and now you can work on it for better results next time!
"Pain is temporary...quitting lasts forever"
Jason Ngai
Hopefully one of these items was what caused your, less than stellar, race result and now you can work on it for better results next time!
"Pain is temporary...quitting lasts forever"
Jason Ngai
Thursday, April 1, 2010
How long would I take to complete a marathon?
Think back to you last great running race or great training run...
Remember how well you did?!!!
At the end of the race (assuming it wasn't a full marathon), did the thought ever cross your mind, "I wonder how long it would take me to complete a full marathon?" Well if it did, then I have a great online tool for you to use from the Runner's World website!
Click here for the Runner's World Training Calculator.
All you need is your recent running race or training run results. Then just enter them into the calculator, it will plug your data into some fancy formula and it spits out your estimated finishing times for specific running distances, like a full marathon. It's great!
Now please note that these are estimates of your potential finish times. There are other variables that could affect your performance on race day like how you fuel yourself and/or how hilly the course is.
For example, I plugged in my training run from today (5K) and the results are pretty accurate to what I expected. Here are the results from my data:
Try it out for yourself and let me know what you think about your estimated results. Have fun!
"Pain is temporary...quitting lasts forever"
Remember how well you did?!!!
At the end of the race (assuming it wasn't a full marathon), did the thought ever cross your mind, "I wonder how long it would take me to complete a full marathon?" Well if it did, then I have a great online tool for you to use from the Runner's World website!
Click here for the Runner's World Training Calculator.
All you need is your recent running race or training run results. Then just enter them into the calculator, it will plug your data into some fancy formula and it spits out your estimated finishing times for specific running distances, like a full marathon. It's great!
Now please note that these are estimates of your potential finish times. There are other variables that could affect your performance on race day like how you fuel yourself and/or how hilly the course is.
For example, I plugged in my training run from today (5K) and the results are pretty accurate to what I expected. Here are the results from my data:
Try it out for yourself and let me know what you think about your estimated results. Have fun!
"Pain is temporary...quitting lasts forever"
Wednesday, February 17, 2010
Triathlete Strength Training: Exercises
According to Triathlete's Training Bible by Joe Friel, the 3 basic abilities for successful multisport racing are:
- Endurance
- Force
- Speed skills
- Squats (1.3 - 1.7 x Body Weight)
- Seated Row (0.5 - 0.8 x BW)
- Crunches
- Standing, bent-arm lat pull-down (0.3 - 0.5 x BW)
- Leg Press (sled) (2.5 - 2.9 x BW)
Tuesday, February 16, 2010
My 2010 Race Season
03/27: California Ironman 70.3 (Oceanside, CA)
04/11: Santa Cruz Half-Marathon (Santa Cruz, CA)
05/01: Wine Country Metric Century (Santa Rosa, CA)
06/19: Tri 4 Fun #1 (Pleasanton, CA)
06/27: Giro de Peninsula Full Century (San Mateo, CA)
07/31: Full Vineman (Windsor, CA)
08/21: Tri 4 Fun #3 (Pleasanton, CA)
09/19: Tri 4 Real (Pleasanton, CA)
10/03: Rock n' Roll Half-Marathon (San Jose, CA)
10/24: SV Marathon (San Jose, CA)
Let me know if you are planning to enter any of these races so we can train together!
04/11: Santa Cruz Half-Marathon (Santa Cruz, CA)
05/01: Wine Country Metric Century (Santa Rosa, CA)
06/19: Tri 4 Fun #1 (Pleasanton, CA)
06/27: Giro de Peninsula Full Century (San Mateo, CA)
07/31: Full Vineman (Windsor, CA)
08/21: Tri 4 Fun #3 (Pleasanton, CA)
09/19: Tri 4 Real (Pleasanton, CA)
10/03: Rock n' Roll Half-Marathon (San Jose, CA)
10/24: SV Marathon (San Jose, CA)
Let me know if you are planning to enter any of these races so we can train together!
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