Prep for Race Weekend

Another beautiful day in Florida...in January!

I have my first race of the year this weekend.  I  am doing the Suncoast Classic 10k race.  It's an exciting time, being out on the race course on a fresh early morning with a few hundred fellow racers.  The weather should be perfect for running this weekend, bright and sunny with highs in the 60's and a slight breeze all along a beautiful downtown Florida waterfront.    

Signing up for a race can be the perfect commitment to motivate you to stay on track.  It provides a measurable distance and deadline date and allows you to put all that training to the test.  And really wouldn't you study harder if you had a test on the line?

Race Week Preparation

If you're like me then you've majored in procrastinating in college and mastered putting off studying until the last minute while still somehow passing.  Unfortunately, that tactic won't help you very much in running.  You can't 'cram' training into the week before and expect good results on race day. If you haven't been putting in your time training, increasing your mileage come race week won't help you very much; in fact, it will probably tire you out and hurt your performance.

There’s nothing you can do in the week before a race to help yourself. You can only do things that hurt yourself.

This refers mostly to training, as there's plenty you can do to help yourself perform your best come race time and its easy and you'll most likely enjoy it.  Hopefully, if you're competitive like myself, the drive to do your best has kept you training hard through the weeks and month before.  The main goal the week  is to get refreshed, relaxed, and enough rest to be in peak condition.  I've been dealing with some knee issues lately, it hasn't affected my running or mobility but I will use this week to nurse it.  Below are a few tips for to help get ready for a strong performance on race day.

1. Reduce your mileage.
I did my last speed workout on Monday  about 5 days before my race.  I might do a really really easy 3-4 miles on Wednesday but the key here is listen to your body and rest up as much as you can.

2. Get plenty of sleep.
Sleep is such an important part of training, it is when your body gets a chance to repair itself and get stronger so make sure to rest up well and take a nap the day before the race, especially if it in the early morning.

3. Hydrate and eat right.

I can't get enough running gadgets

Just because you're not training hard doesn't mean your body doesn't need proper nutrients to repair itself and become stronger and well balanced.

4. Stretch and massage muscles.
This will definitely help alleviate sore muscles and keep those legs fresh.  If you feel antsy not running, go for a walk. Also, don't decide this is the week you start that Insanity or P90X workout!

5. Map out race course.  
It can be pretty hectic during the race, so familiarity with the course will help you know when that tough curve or hill is coming up is a big mental boost.

6. Get all your gear together. 
Set aside all your race day gear, shirts, shorts, racing bibs, shoes, and any other gadgets, like GPS watches or putting together a race day playlist.  Note: Do not break in new shoes during a race!

Food is Fuel

I got home a little early from work and had some time before my run.  I was a little hungry and I usually have a banana or some nuts before a run.  However, I decided to indulge on some cookies and leftover Valentine chocolates and it turns out that isn't exactly the best pre-workout snack.

I've never felt so sluggish and bloated.  Every minute and every mile was a struggle to push through and I had to call it quits after only 3 miles because I was getting nauseated.  I don't think I enjoyed any moment of that run.  I had just ran the day before so I wasn't out of shape or incredibly sore.  It got me thinking, what is going on!?!

'Could a few pieces of chocolates and cookies really have thrown me in such a funk?  Is this what people on a non-healthy diet feel like when they run? because this sucks!'

So much of being healthy and fit has to do with what you fuel your body with.  If you want to body to perform its best, you have to feed it with the best fuel.  The key is to use nutrient rich natural ingredients to keep you full longer and more active. Also a common misconception is that eating healthy food somehow cancels out all that sugary junk food which is sad to say not the case.

Below is a healthy recipe to fuel all day long full of nutrients and energy.  Makes about 4 servings.

Black Beans and Brown Rice

Nutrition Facts

Serving Size 215 g

Amount Per Serving

Calories 478 Calories from Fat 109

% Daily Value*

Total Fat 12.1g 19%

Saturated Fat 2.2g 11%

Trans Fat 0.0g

Cholesterol 5mg 2%

Sodium 699mg 29%

Total Carbohydrates 81.6g 27%

Dietary Fiber 6.2g 25%

Sugars 2.3g

Protein 11.1g

Vitamin A 4% • Vitamin C 66% Calcium 7% • Iron 21%

Nutrition Grade B+

* Based on a 2000 calorie diet

Ingredients

1 Tsp Salt

1 Tsp Ground black pepper

1 Tbsp Ground Cumin

2 Tbsp Olive Oil

1 can drained black beans

1/2 cup sliced white mushrooms

2 cups of brown rice

2 Quarts Chicken Stock
2-3 Bell peppers(Green/Red/Yellow) about 1-2 cups

1 Small Onion

2-3 Turkey Sausage Links(half pound)

Directions

Saute the veggies in a large pan until peppers are softened.

Cook the rice per instructions but use the chicken stock instead of water. Dice the bell pepper and onion into half inch cubes. In a medium pan on medium heat, brown the turkey sausage until center is browned, while flipping the sausages every few minutes so that it cooks evenly.  Remove the sausage from pan and set aside to cool and then cut the sausage into half inch slices, if you slice it right away all the juices will flow out.  In a large pan, saute  on medium heat the onions and mushrooms in the olive oil for a few minutes until the onion are transparent.  Add in the diced bell pepper and black beans.  Season with salt, pepper and cumin.  When the bell peppers have softened a just bit, add in the cooked rice and mix thoroughly. Add some chopped fresh parsley on top and serve.  Salt and pepper to taste.  Takes about an hour including prep time.

New Years Resolution 2013

A new year and new opportunities to change those annoying habits for a new you! I personally don't believe in crazy resolutions after one year I swore off chocolate. Temptation was around every corner but I was too stubborn to give in, and in the end I completed it, over an entire year without any brownies, chocolate chip cookies, or even m&m's and Oreos.

Chocolate. Nothing really compares.

Now that I look back, I should have eaten the damn chocolate because I tried to satisfy my sweet tooth with all sorts of sweets, soda and gummy bears, but nothing could quite hit the spot so I just ended up eating even more sugar. Oops, unintended consequences...what started off as a noble goal to eat healthier ended up with the opposite effect because I was so determined to succeed, I missed the big picture completely. Was it a success or failure?

What I do know is that I'm never doing that again. Never. Ever. Again.

I definitely believe in setting goals to strive for because its really the journey of trying to get there is what life is all about. With that in mind, a healthy life is one of my "goals". There really is no destination to it, I mean, can you really ever be too healthy? Another passion of mine is running. It's very goal oriented, you're always striving to beat your old time and distances. It's also filled with unlimited victories every time you PR.

I learned this approach at work to setting goals and it follows the acronym S.M.A.R.T.

S - Specific
What exactly do you want to accomplish?

M - Measureable
How will you know if you reach it or not if you can't measure progress?

A - Attainable
Aim high, but be realistic and don't set yourself up for failure.

R - Relevant
How is this goal REALLY going to make a difference?

T - Time-based
You must have a due date or it is just wishful thinking.

So for 2013 my Heath and Fitness goals are:

1. Run a mile in under 6 minutes. (PR is 6:28)
2. Finish a half marathon race. (My longest race thus far was a 10k)
3. Be able to see my abs. (Seriously, I know they are under there somewhere)
4. Try to cook at least 1 new healthy recipe a month. (you gotta eat)

What do these goals have to do with becoming healthier, you ask? The healthier I become, the faster and farther I can run. The stronger and better that I run, the healthier I become. Boom...synergy! In electrical engineering we call that an infinite feedback loop and it leads to infinite gain. By focusing on something I enjoy I am implicitly becoming healthier. The real question is how can I not succeed?