There is an old runners adage suggesting if you cannot have a conversation while running (especially long) you are running too fast. In recent years heart rate monitors have converted this to more science than lore. When the monitor starts beeping, slow down. When it starts beeping at the low range, shut up and speed up. In our group there is a talker and a non-talker. Please notice that I didn't say talker and listener. One of these days I will set a record for words per mile. I even talk to myself when I train solo. I am quite sure there exists a good number of people (and several dogs) who consider this peculiar. So be it.
I was asked last night, innocently enough, how April's "Low glycemic - High intensity" diet was progressing. As we plodded along in the windy park, slugging out a sub race pace 10K, I began a verbose, circumlocutious response.
I could have left it at, I don't know, or too early to tell, but that is only good for about ten feet of tale time, so I took advantage of the distance to explore the circumstance with a (perhaps over) zealous and ambiguous narrative.
There are variables galore. I think I need to isolate a few in order to properly answer your (innocent) question.
Such as, is what I think I heard in response from the non-talker.
Such as: The diet by itself isn't that radical a departure form my norm so that any results are going to be subtle. I have been meatless for twenty years, off milk since 1974 and avoid saturated fat, HFCS*, sugar, and junk like I avoid political correctness. As it is playing out, the major change is the elimination of white bread, refined flour, processed cereals and grains, white rice and potatoes.
I think I detected a hummmm from the non-talker.
Sensing interest, I continued. (I would have continued even without the sensing). The robust addition of fruits and vegetables has created a new energy mix that I can definitely feel, because they are now dominant instead of merely supportive. Beans, legumes, green leafy veggies are all common, as are vitamin rich and calorie dense reds, yellows and deep greens. It's cooking with colors.
Cute.
I still eat bread, but only whole grain, dark, organic and crusty. I haven't used butter since Carter was in office. Kamut has replaced Cheerios and quinoa rice. Yams are my new potatoes. Snacks are celery, apples, oranges and carrots. Lots of berries and nuts. I like nuts.
Of course.
And water. TONS more water, excuse me, hogsheads more.
Hugh?
A hogshead is 63 gallons. Concurrently I have cut back on coffee, adding Oolong tea in the afternoon, an herb known to have inflammation healing properties. Together creating a low glycemic insulin regulating mix of nutrients, branch chain amino acids, proteins, complex carbohydrate and necessary fats. I think this fuel mixture is lean enough, the real question is one of octane. Is there enough to get me through the rigours of this exercise program?
And?
Well, so far-so good. You have been along for most of the runs, you know the demands of these wonderful hills, you know what the gas gauge does when we stomp on it for speed repeats. You sit in on the HoM spin sessions. You know the load. They have been constants on my schedule for almost a quarter of a century. To quote Lennon, I Feel Fine. A couple of endurance tests are coming right up, so they will be excellent proving grounds for all this. I think it can be done.
Nothing you can do that can't be done.
Pardon?
Lennon. All you need is Love.
Ah, yes. EXACTLY. That is another part. Stress management. I am sleeping well, recovering fast and healing stronger. Perhaps as a result of Yoga. Maybe the weekly massage. Maybe I am in less pain because of the regular chiropractic visits. All these variables. All of them good ones. Endorphins, dopamine, malbec.
Hah.
So all this taken together, the diet, the training, the massage, the quality rest and recovery time, the manipulation of the structural foundation, high-intensity maximal HR intervals, quiet meditative time in front of the fire, hogsheads of water, extra-firm tofu and a profound feeling of gratitude, makes it hard to isolate the primary factor to answer your question. Which was again?
I forgot, but we're done with the workout.
OK. Thanks, Nice work. Talk to you later.
Of that I am convinced. Bye.
Pix: The slate is cleaned of March to make way for April's run times. Neighbor Paul showing off his new Specialized 29er purchased on E-Bay for a song (Nothing you can sing that can't be sung).
*high fructose corn syrup
For those of you who have been following along (these many years) you know that the next few days represent (yet another) bifurcation of the path.
I was the first person on the first boat. Mission was to get into Seattle at first light and shoot the Seattle Urban Time Trial course with as little traffic and traffic light interference as possible. Nothing destroys a TT faster than coming to a complete stop to obey a red light. We were staged and ready at 6:15 and away we sped (the plural here represents the three of us: Me, my camera and my bike). Down a deserted 5th Ave under fairly decent defused light to QWest and Saefco Fields and then back up via 1s Ave, Pioneer Square to Broad St. and back to the start/finish. The First Ave route is a change due to the obnoxiousness of Alaskan Way street lights which feel the need to change colors every five seconds. It went well, the 28 minutes for the five miles is rendering. I think this one is a keeper, and it's only just the start. Once we add overhead cams, the car cam and capture high-rez stills for cutaways, not to mention putting a 10K Cervelo under me in a full JLRacing team kit, and I really like the prospects. REALLY.
The soon-to-be-famous Urban Time Trial project is rolling smoothly on both wheels. We now have the gear issues resolved, thanks to partners JLRacing and Speedy Reedy. Now it's on to the fun logistic stuff and assembling the camera crew for the shoot. I would like to get it done over the next few weeks, but that may be asking for a lot.
The real work begins. Downloading nine hours of video shot over the last four days at the 21st Sea Otter Classic. From what I have seen so far, it is going to be worth every sore lumbar, hyper-extended elbow, lost credit card and overpriced burrito.
Saturday afternoon in the media center. The Grand Fondo ran a little long as I had to re-shoot a killer KOM section due to the unfortunate death of what appeared to be an adult female mosquito, dead solid center of my lens. Somewhere near the rest stop pictured above. My condolences.
So I missed lunch, had to settle for two Mojo Trail Mix bars and water. The event GF was terrific, a 94 mile loop through the Carmel Valley (center photo) under magnificent blue skies. I might even bring a slight sunburn home with me tomorrow night. Shot a little of the mountain bike event on return (below photo) and now must run up to the Best Buy in Salinas for more HD ammo. If I hustle I can get back in time to nap pool side before dinner.
One more day. Tomorrow morning is the final circuit race on the raceway. I will have time to shoot for a couple of hours before starting the trek Northward to complete the down and back four day event. It has been fun. Great video and stills, some new contacts, a potential partner or two, a couple of days off to recover, and a huge dose of vitamin D.
Friday and I am quite sure everyone is dying to get out and ride somewhere. After following all these talented athletes for two days, I know I need a lap or two. Off-road, a crit, circuit, road, fixed, TT. WHATEVER.
Lucked out on the road race this afternoon. All the motos were assigned to officials and I was a deep breath away from heading back to the expo village for some interviews, when the media van pulled up empty. A rarity. I asked the driver what we could do if no other members of the media needed assistance and she replied without hesitation, 'whatever you want.'
Hence she became RCVwoman for the afternoon. We caught the ladies Pro/1/2 and Greg, my main official moto guy cleared the road of team rigs, support and wheel cars and faster than you could utter 'what happened to Ft. Ord', we were ten meters behind the lead pack. And we stayed there until I ran out of tape an hour later. Sometimes it pays to be on the side of the law. (I have been told). Altogether it was,
More from the Sea Otter Classic. It's a beautiful Friday in Laguna Seca. The Cat 1 & 2 Road race is starting in twenty minutes, so this is what is becoming the norm, a fly-by post.
The SOC News at 5.
would be holed up in the motel cutting video for a midnight upload, but not this trip, sorry. You will have to trust me when I say that we got some quality video stuff out here today.
the next three, you can count on some blue in the background. Suiting me just fine.
Sea Otter Classic Day One. Lot's going on, and as I refuse to pay for wifi in the Motel 6, my posts will be from the media center during a break in the action. Like lunch. Yesterday's chronopost ended with fanfare. A boring 90 minute drive South, dinner at a not-so-cheap Mexican joint across the street from the bag-o-fleas and a shower. Lights were out by 1000, and that was that. The highlight of the evening was the sharing the flight and RAC shuttle bus with Jamie Foxx and his family and earsdropping on the Marachi band warming up for a special event at the bean stop. The trumpet player was on fire. The cute waitress however was not.
I always look forward to the game. The game today (joined in progress) is to get to my cheap motel in Salinas, California. Here is what has happened so far:
erall performance, male or female, young or old:
as award.
Guts Award: ERIC BRIAN JOHNSON (ej), for his courageous (some might say curious) attempt at running this monstrous course on virtually zero training. As he found, surfing in SOCAL doesn't add lot of cardio to the mix. Bonus points to EJ for just showing up, as it was rumored that several people who passed him along the course heard an endless loop cry of, "I could be home watching the Masters".
date is either April 15th or the 29th. MARK IT DOWN 31ers!
Race-Day Plan: Your marathon day eating plan has two phases. Pre-race eating and fueling during your race. Get up early on race morning and eat a light meal of low GI foods. Do not fast. You will need to “top off your tank” and replenish liver glycogen stores before your race. The addition of some fats along with some low GI foods will also help keep your blood glucose stable. An example would be two pieces of whole grain toast with butter and a banana. Avoid high GI foods on race morning because it can cause your blood glucose to fall and you will end up using a very high percentage of liver glucose for energy early in the race. If that happens you will pay the price at mile 20. During your race it is time to eat high GI foods. The high GI foods quickly release energy and give you a fast energy boost. Good high GI foods that are convenient foods on the run are energy bars, energy gels and sports drinks.
There is an old runners adage suggesting if you cannot have a conversation while running (especially long) you are running too fast. In recent years heart rate monitors have converted this to more science than lore. When the monitor starts beeping, slow down. When it starts beeping at the low range, shut up and speed up. In our group there is a talker and a non-talker. Please notice that I didn't say talker and listener. One of these days I will set a record for words per mile. I even talk to myself when I train solo. I am quite sure there exists a good number of people (and several dogs) who consider this peculiar. So be it.
Some updates on this fine (albeit wet) Thursday. The first update on day 10 of the low glycemic-high intensity test. All I can say is "so far-so good". I was down to 158lbs after this morning's relaxing Yoga session with Michelle. Who, btw, will be hosting a video capture the weak after Sea Otter. We are shooting for April 19 for the shooting. I tweaked me right hammy on Monday (stretching, of all things) and nursed it through THREE sessions yesterday, the usual 0530 romp (for details see yesterdays post), a 5K recovery run in the park (weather: what the hail?), and another 60 min spin class at 1830. I was glad to hit the shower and heat up a bad-ass burrito after all that. And this morning the hammy was fine and RHR below normal. I can feel a BMI shift. Additionally, I am sleeping deeply and feeling a higher energy vibration. It's like life is concurrently brighter, more vivid, simple, more (somehow) sacred, complete, full. (It could be spring). So, so far-so good.
It's not too late to get signed up for Bernie's Grand Adventure, aka Fun 101, our 365 mile ride around the Olympic Peninsula. May 2-6. Five days, motel accommodations and SAG. Cost is $100 plus food. A serious bargain. We'll carry your H20 for you.
Two dots we will attempt to connect today are:
