Tag Archives: marathon training plan

Day 129. Marathon Meal and Training Plan.

Marathon Meal and Training Plan

No activities today … but check back in a few days. Physical therapy … take me away!

Morning weight = 172.

Today’s Meals:

MyFitnessPal Marathon Meal Plan

MyFitnessPal 10-16-2013

Today’s Activities:

  • No activities on the schedule

Wednesday, 10-16-2013

Day 126. Doing Nothing Doesn’t Mean Doing Nothing

Doing Nothing Doesn’t Mean Doing Nothing

Sunday is definitely one of the best days of week. I’m surprised nobody has coined the phrase TGIS … Katy Perry, you sang gospel songs before. I hear a follow-up to your smash hit.

Even though I don’t have a scheduled training run on the books, that doesn’t give me an excuse to do nothing. In fact, doing nothing doesn’t mean doing nothing. Let me explain.

Just because you are in training and training schedules say “rest day”, this doesn’t give you a green light to do nothing. For me, it’s serving at church if it’s a Sunday. On my “rest days” of Tuesday and Thursday, that can mean doing a light workout with my good friends Tony Horton or Shaun T. THort or Shaun … we’re on a nickname basis now. Shoot, I’ve paid them enough through Beach Body DVDs, I should be on their speed dial.

So, today’s day of rest means a day of service. Ask yourself daily, what can you do to bless somebody else today? And it’s not only scientifically proven, but more importantly, supported by the Bible, you will reap what you sow.

Morning weight = 170.5

Today’s Meals:

run262 myfitnesspal meal plan

MyFitnessPal 10-13-2013

  • 6:50pm (Meal 3) — What goes best with a gourmet pizza? Some argue beer, but I’ll leave that to those Oktobrewfest participants last night. Fries are a great compliment to pizza and better yet, Burger King had a “don’t ask, don’t tell” deal going on. I just hit the drive-thru, asked for fries, and drove off. How cool is that! These new fries … not so good. I miss the old fries already, but that’s why they offer a sample.
run262 burger king fries

Meal 3 — 7pm


Today’s Activities:

  • Break, considering I have a 16 miles run tomorrow. Want to start my week off with a bang and couldn’t think of a better way other than this. They say the most successful people in their particular industries always do the difficult tasks first. That will be my longest distance I’ve ever run so today, I eat well, enjoy the people around me, and enjoy the blessing of rest.

Sunday, 10-13-2013

Day 125. Oktobrewfest


run262 Oktobrewfest Davis

Oktobrewfest Runners

Race day. Or more appropriately, race night. 6pm start. RunKeeper has me on a scheduled 4 mile plus strides which basically is 4 miles slow, 20 seconds fast, 2 minutes slow and repeat for about 6 total miles. This matches perfectly with tonight’s Oktobrewfest 10K. I stay on track with my training runs and actually get a medal just for participating. I feel like those 7 year old “black belts” who continue to advance in martial arts, but when you watch them, it looks like they couldn’t fight their way out of a paper bag, but they sure do have a loud Kiya! I’m getting a medal for doing what I should be doing is all I’m saying.

Oktobrewfest Davis run262

Oktobrewfest Results

Let’s compare yesterday’s results and put the start steady and finish strong theory to the test. The great thing about running is that your time is your time. There’s really no grey area. Sure you can have bad weather and “off-days”, but for the most part, all things being equal, your times are your times. So after months of start steady and finish strong, let’s see the numbers:

run262 runkeeper 10K

Mile Splits

The proof is in the numbers. Even though I ran about a mile more, each mile was done with more purpose. I had a goal of finishing in the top of my age group and ended up 8/23. Overall, 51/343. Very happy with the results and reinforces known beliefs.

Applying discipline over time will produce results. Just be mindful of where you devote your discipline. As a result of all the early, cold, and sniffle-inducing mornings, I am reaping the benefits.

Morning weight = 169.5. No post-race weight taken.

Today’s Meals:

run262 training myfitnesspal

MyFitnessPal 10-12-2013

  • 4:30pm (Meal 2.1 – Pre Race Nutrition) — It’s important to get proper nutrition at least an hour before a run. And since tonight, I was going to go full stride, definitely need some fuel. 2 scoops of Herbalife24 Prepare, 2 scoops of Herbalife24 Prolong, 2 scoops of Herbalife Niteworks, and a banana. I’m ready! Let’s go!
run262 Herbalife24

Pre-race nutrition

Today’s Activities:

  • Oktobrewfest 10K race. Start was in the north side of town. My typical runs never go this direction because I didn’t know what was there. Not only did I have personal bests for this distance, averaging 7:55 per mile, I discovered 2 lakes and at least 3 miles of trail. I’ll be coming out here again.
run262 runkeeper

RunKeeper 10-12-2013 / Oktobrewfest Results

Saturday, 10-12-2013

Day 122. Running in the Wind

Running in the Wind

What’s a runners best friend? One could argue it’s their earbuds. Possibly even a water bottle for longer runs. Even a running partner.

Well, I say it’s the wind at your back. I’m not sure if the non-running world understands the significance of a tailwind. Professional running events even put an asterix and label a run “wind aided.” I’m sure you’ve seen those hilarious videos of weather anchors fighting hurricane winds. The bottom line … tailwind good, headwind bad.

3 Strategies for Running in the Wind:

  1. Go With It. The tailwind. Just like a golfer, check the wind direction. If you aren’t particularly feeling strong that day, plan your running route accordingly. Make it a point that the majority of your miles are down with the wind at your back. You’ll actually shed a noticeable amount of time off your per mile average.
  2. Don’t Battle It. The headwind. See the above reasoning and plan your route. If you happen to live in an area that is mostly flat, increase the intensity of your training by running into the wind.
  3. Pay Attention. Knowing your training route is important. For long runs, if you do not have the option to change your course, tell yourself not to fight it and accept the fact your per minute mile won’t be record shattering. When you have the wind at your back, you will make up lost seconds.

Today was one of those days. With a scheduled 7-mile run, I wasn’t feeling too strong, but also wanted to get a fast per mile pace. I changed my route to get that asterix “wind aided” tag and after 7-miles and a 8:28 average pace, the plan worked.

Morning weight = 172

Today’s Meals:

run262 running in the wind

MyFitnessPal 10-09-2013

10:30am (Meal 1.1) — Herbalife24 Formula 1 Express Meal Bar (Cookies and Cream). This is my first time trying the bar. Did I love it? Hate it? Let’s find out.

run262 running in the wind

Meal 1.1 — 10:30am

Today’s Activities:

  • RunKeeper 7 mile slow/fast
  • 1 mile slow. 5 miles fast. 1 mile slow.
  • Finished averaging 8:28 miles per minute. Had back to back fast miles at 8:14 per minute.
run262 running in the wind

RunKeeper 10-09-2013

Wednesday, 10-09-2013

Day 121. Break In New Running Shoes

Break In New Shoes

I bought a new pair of running shoes Saturday afternoon. After my scheduled 15-mile run, it just felt right to buy a new pair of running shoes. My New Balance have an estimated 400 miles. I’ve clocked in about 400 on my Brooks Pure Cadence. For a runner, a trip to the local shoe shop is like Christmas, especially with all the shoe color combinations. I remember in the 80s, we had white on white, black on white, and grey on dark grey. Made it easy to decide.

When you decide to break in new running shoes, it is important to keep your distances reasonable. Say you have a half-marathon on Sunday. You bought your new shoes on Friday. Take it from me, this isn’t the time to take your new shoes for a spin. Before you put 400 miles on your new shoes, you have to start by putting the first 5. This isn’t a huge secret — whether running shoes or a pair of dress shoes, you know better than trying to over push.

Fleet Feet versus Sports Authority

Where you buy your shoes is just as important as to what shoes you buy. Based on what I’ve experienced, go to the people with the experience. You’ll see the difference when you go to a running store like Fleet Feet in California or a sporting goods shop like Sports Authority or Big 5. A general rule of thumb … if there are shotguns on the adjacent shelves, go to a specialist. Every single person working at a running store is a runner also. This makes a significant difference in the level of care they take to fit you rather than sell you a new shoe.

I walked into Fleet Feet with my Brooks. Here’s what I need. Something for both trail and road. Before I take 5 steps into the store, at least 3 professionals ask if they can help. Will to the rescue. I originally wanted an upgrade to my New Balance, however they didn’t have those in stock any longer. My second request is something colorful. Will points to the third row, middle. A pair of neon blue, splash orange Adidas that just came in. Will said Adidas spent years developing this new technology that can help with the areas I’m stressing.

I have pain in my outter right knee and my left arch. These Adidas have a new technology to secure the arches and during stride, the sole actually forces the foot to roll in the appropriate direction to prevent injury. I don’t just try them on — at Fleet Feet they encourage you to go for a run outside the store. Within 1 1/2 blocks, I can feel the difference.

These shoes fit nicely and on each stride, I feel like I’m landing much softer. Keep in mind when I tried these on and took them for a test drive I already ran 15-miles so being light on my feet wasn’t an option. That’s ultimately why I decided to go with these Adidas. And oh yeah, they were so colorful.

Morning weight = 170.5

Today’s Meals:

run262 break in new running shoes

MyFitnessPal 10-08-2013

When Did I Eat:

  • 8:15am (Meal 1) — Herbalife Protein Smoothie.
  • 11:40am (Meal 2) — More leftovers. That Daisy Fuentes needs to revise her portions. I don’t know how much longer I can eat picadillo. The good news — tons of protein and low in calorie and sugar.
run262 break in new running shoes

Meal 2 — 11:40am

  • 2pm (Meal 1.1) — Katy Perry Kettle Corn Pop Chips. They aren’t fried, so I can eat as much as I want, right? Not quite, but these are quite good.
run262 break in new running shoes

Meal 2.1 — 2pm

  • 6:10pm (Meal 3) — Chinese food galore. Started the meal with an egg drop soup and Herbalife supplements. I continue to take items targeting my specific needs, especially calcium and joint support to name a few.

run262 break in new running shoes

run262 break in new running shoes

Meal 3 — 6:10pm

Today’s Activities:

  • Rest day. Tomorrow RunKeeper training 7 mile slow and fast run.

Tuesday, 10-08-2013

Day 119. How to Enjoy Sunday

How To Enjoy Sunday

Monday starts a new work week and new challenges. Tuesday you could still be reeling from Monday, scratching your head wondering, “what just happened!” Wednesday is hump day. You start feeling “I’m almost there.” Thursday you get a late project due Friday afternoon. Friday, after you came in early to finish your project, you start humming Katy Perry’s T.G.I.F. Saturday you still can’t sleep in because the kids have a soccer tournament, a baseball game, a judo match, or a bowling league. Well, bowling was what we did in the early 80s.

So, Sunday, what do you do? I suggest the following to help you enjoy Sunday.

  1. Sleep in. After 6 days of having to be somewhere, be okay with being nowhere. And by nowhere, I mean under the covers, in your pjs, and turn off the alarm clock. Give your snooze reflex a break this morning. And sleep doesn’t necessarily mean having your eyes closed. Simply staying in bed can be just what you need as your body and mind prepare for another 6 days. Disclaimer for my number 5 suggestion.
  2. Sunday brunch. Want to feel like royalty? Make time for Sunday brunch. Want to feel like a royal family? Invite your parents to Sunday brunch. Amongst all the eggs benedict and bloody mary’s, this is an opportunity to talk, relax, and refresh. And leave a big tip! Making your server happy will make you happy. It’s the law of reaping and sowing and it works all the time.
  3. Light activity. Are you one of the million of dog owners? Strap that leash on and go for a nature walk. Don’t own a dog? Strap on your cross-trainers and go for a walk. If you can, walk to your local market and buy an organic piece of fruit. My personal preference is a peach. Nothing beats an organic, farm fresh peach. Warning — you will need napkins if you take me up on this. Juicy is an understatement.
  4. TV marathon. Do I need to break down Monday-Saturday again? We all get busy Monday thru Saturday and Sunday is the perfect time to spend with TiVo, especially if you’re set says 5% remaining. Sunday is a great time to sit with your family and catch up on Breaking Bad (no little ones of course) or finish the Twilight Sega (no big ones please).
  5. Service. I purposely put this last for a reason. We automatically think Sunday and church. It’s like peanut butter and jelly, bagels and cream cheese, Batman and Robin. This is a wonderful thing so why is it that so many people don’t go? I won’t go into the details, but you have what you have because you do what you do. Confused yet? I’ll just say this about spending time with God. It’s not just a Sunday thing, but worshipping with others is powerful and much needed. Getting together is a biblical principle and if you need more evidence, read the book of Matthew. Don’t be a spiritual Lone Ranger.

Again, truly I tell you that if two of you on earth agree about anything they ask for, it will be done for them by my Father in heaven ~ Matthew 18:19

Morning weight = 170.

Today’s Meals:

run262 what to do on sunday

MyFitnessPal 10-06-2013

When Did I Eat?

  • 8:15am (Meal 1) — Herbalife Shake and Herbalife Core Complex. I’ve been taking Core Complex for about a month now and I do feel more energetic and lively.
  • 1pm (Meal 2) — Mexican breakfast burrito with hashbrowns. Tortilla chips and salsa.
run262 how to enjoy sunday

Meal 2 — 1pm

  • 7pm (Meal 3) — Vegetarian picadillo with a side salad. My wife has been making this for at least 6 years. She was watching FoodTV and Daisy Fuentes highlighted this Cuban classic. We just use veggie ground round for ours.
run262 how to enjoy sunday

Meal 3 — 7pm

  • 9:30pm — Herbalife24 Restore. Haven’t missed a day. Can’t be certain it works. It doesn’t give you an immediate result like many other products. But, I can say that when I wake up in the morning, I don’t feel sore and my body feels refreshed.

Today’s Activities:

  • Day of stretching. Perfectly timed after a 15-mile run yesterday. We actually cleared our DVR and caught up on the last 2 weeks of Kardashians and are up-to-date with Walter White and the Gang at Breaking Bad.
  • T25 Stretch. Not at all intense, but definitely a welcomed activity.

Sunday, 10-06-2013

Day 118. 4 Tips For Long Runs

4 Tips for Long Runs

Let’s face it. Running more than 1 mile for 99% of the world’s population seems like a waste of time. The majority forgo Nike, Adidas, Brooks, and New Balance for Honda, Nissan, Toyota, and Chevy. Don’t believe me. Next time you are in a conversation at a party, bring up the fact that you just ran 15 miles (that’s what I did today) and see the reaction. You’ll get a variety, but with the same underlying message.

Response and Message 1: “I don’t even like driving 15 miles if I don’t have to” which ultimately means “why would anybody do that?”

Response and Message 2: “You’re crazy” which loosely translates to “why would anybody do that?”

So as runners, we have to be able to block out the voices of the non-believers. Just like uplifting messages can help you press on, people calling you crazy can be detrimental to the casual runner, especially as marathon training distances increase as you approach the actual day of the event.

Here are 4 tips for long runs:

  1. Listen to Your Heart. Nobody wakes up and decides to run a marathon. This mental and physical process occurs over a period of time until the person comes to the realization that “Yes, I want to run a marathon.” In a world full of personal scooters and canes, it’s hard for the majority to understand you actually decided and want to run 26.2 miles. A lot of people will tell you it’s not good for you. You’ll hurt yourself. I even had a doctor tell me that marathon runners often have heart attacks. Literally and mentally run away from this negative-speak and continue to listen to your heart and the reasons you started on this journey. I was once told, when the why is strong enough, the how is easy.
  2. It’s a Marathon, Not a Sprint. This one might be the most obvious, but don’t try to run all 26.2 miles immediately. I don’t care how good of shape you are. You may be an Olympic Athlete and I’d give you the same advice. I’ve known people that are in relatively good shape think that they can just wake up and get it done, but by mile 2 they are singing a different song. Be reasonable about the amount of time you want to run a marathon and plan ahead. If the Boston Marathon is next week, start training for next years.
  3. Have a Plan. When you start to have long runs of 10-plus miles, you need a plan. I speak from experience. Before I signed up for RunKeeper’s App and had a marathon training plan, I was just aimlessly running. Monday I would run 4 miles as fast as i could. Thursday I would run 2 miles as fast as possible. Saturday I would run 6 miles as fast as I could. The bottom line is that fast as I could wasn’t a good plan for long runs. Sure, it doesn’t hurt, but after I signed up for a marathon training plan, it breaks down the days you run and how to run — not just “fast as you can.” If you prefer to be with people, sign up for running and training classes in your area. Fleet Feet is everywhere in California and they ask for about $150 for their marathon training classes.
  4. Break Up Long Runs. You do this on long drives. At least I do. If I have to drive more than 100 miles, I think about a location 50 miles away that I’ve been before and say, “this is like driving to visit Melanie and coming back home. I’ve done it hundreds of times and it’s no problem.” This same mentality is so helpful on a long run and you decide what “long” is. If you are a beginner, a long run might be 2 miles. So you can say, “this is like running to the local corner market and back.” If you’re running 20 miles, mentally revisit your regular 5-mile routes and say this is like doing those routes 4 times. And here’s the final key for success. After each 5-mile segment, recalculate and say to yourself, “just 3 more times.” Breaking up long runs into shorter runs you’ve previously done will uplift your spirits and give you a renewed spirit and fresh legs. Play the mental game! It works!

Morning weight = 171. Didn’t get a post-run weight. No other excuse — just tired and forgot.

Today’s Meals:

run262 5 tips for long runs

MyFitnessPal 10-05-2013

When Did I Eat?

  • 7:50am (Meal 1) – Post run meal. Herbalife24 Prolong, Herbalife24 Prepare, Herbalife Niteworks, and a fresh banana. Good to go for my 15-mile run today. This will be the longest distance I’ve ever gone and I’ll definitely be mentally dividing this long run into smaller distances.
run262 5 tips for long runs

Meal 1 — 7:50am

  • 11:40am (Meal 1.1) — Post run nutrition. Another banana will be just fine. I’ve seen this potassium-filled fruit offered at every race so I just did a half-marathon plus 2 more miles. Where’s my medal?
run262 5 tips for long runs

Meal 1.1 — 11:20am

  • 1pm (Meal 2) — Saturday late breakfast at our favorite local pancake joint. Buttermilk pancakes are so 2000-late. It’s all about buckwheat pancakes these days. But, pour syrup on anything and who can argue with you. Added a scrambled egg for added protein.
run262 5 tips for long runs

Meal 2 — 1pm

  • 5pm (Meal 2.1) — Salty and hot snack time! We visited a friend in San Francisco a year ago and he busted this Papolote salsa out. It’s a local SF joint. Now they are selling it at Whole Foods. This is dangerous! Ate with some multigrain tortilla chips.
run262 5 tips for long runs

Meal 2.1 — 5pm

  • 5:30pm (Meal 3) — Leftover pasta and Quorn jalapeno chicken. They just started selling this at our Target and if we see new vegetarian options we get them. If we see new vegetarian options on sale, we get more of them.
run262 5 tips for long runs

Meal 3 — 5:30pm

Today’s Activities:

  • RunKeeper Beginner Marathon Training 41 of 64.
  • Mile 3 discovered I forgot to bring my Clif Shot Chocolate Gel Packs so I had to return home. This added an additional 4 minutes to my overall time. By mile 14 and 15, I lost steam and was extremely thirsty. I’ll need a strategy for dry mouth. Happy that my last mile was at least faster than the previous mile.
  • 15 mile run today. My route took me on bike trails and dirt fields. I try my best to stay off the road and the harder-surfaced sidewalks. I’m glad I took yesterday off.

run262 5 tips for long runs


run262 5 tips for long runs

RunKeeper Splits

Saturday, 10-05-2013