–Old 454

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All of which underscored the extent of my attachment to training and things training-related  (e.g., logs, nutrition protocols, gear improvements, results).  If Training is a Practice (as it is for me), then one very insidious, and deceptive attachment is to the Training itself.

Coaches generally advise viewing missed training days as needed recovery.  I try to get in every session I can, knowing I will miss some, and then those become recovery days, instead of lost progress.  But that is all very intellectual.   On a gut level, the missed days still feel like loss.

This feeling of loss gives us an opportunity to deepen our practice by reflecting on the nature of our attachment to training.  If Training is a Practice, then it is not the goal.  Only the goal is the goal.  (Goals and Zen have their own ironic relationship.)  Practice is a vehicle we use along the Road.  Or as Suzuki mentions in Beginners Mind, it is the boat we use to cross a stream that crosses the Way.  In this light Practice is further removed–not even the Road to the Goal.

I have no answer here, nor any real conclusions.  Only that it is an interesting phenomenon.  An experience I am thankful for, as it helps peel back another layer, another curtain between me and Reality.

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– Jalal

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Please comment below.

Museum of Aviation Half Marathon 2012

Yesterday, I finished my second Museum of Aviation Half Marathon, on Robins AFB, in Warner Robins, GA.  It was a cold day, but not quite as cold as last year.  I was hopeful, as last weekend was almost balmy, but then the weather took a turn mid-week, and I knew the weekend would be blustery.

My goals for this race were:

1. benchmark the 5k to 50k (modified of course) running program I’ve been following.
2. test out my pre-race & race nutrition changes
3. test out some equipment.

From those perspectives, it was a successful run.  I was about 30-40 seconds off pace from last year, but given my training volumes, some recent ankle twinges, I am happy with the result. (more in a future post)

Location:  Warner Robins, Georgia

Gun time:  8 pm

Distances:  5k, Half-Marathon, Marathon

Course:  13.1 mile loop around airfield

Registration:  $20-5k;  $40-13.1;  $50-26.2.

Host:  Robins Pacers

Race Results

Weather:   Sunny, Clear & Cold (26 deg) Running shorts, Mid-length sleeve compression shirt, Short sleeve technical Tee, Arm warmers, Double layer Gloves (took outer shell off at mile 6), Fleece headband (took off at mile 6), Bandana, Nike Frees.

Terrain:   Fairly flat, a couple of rollers, and a couple of creepers (inclines that don’t actually look like inclines).  All asphalt with some nice looks at the airfield, for those with that connection.

Competition:   It is a Half-Marathon, so most folks are going to be in decent shape.  But it is a good mix with good company the whole way.  Top men’s time was 1:16, top women’s was 1:27.  Last year times were 1:12 and 1:23 respectively.

General Impression:   This is a nice race.  Definitely show up early because there is no early packet pick up due to security considerations, thus 1200-1500 people picking their stuff up at once can create some bottle necks.

Packet pickup and post-race recovery food is in the covered and heated Museum–very nice.  Good recovery food.  Nice folks.

Room for improvement:   Water stations were a little behind the power curve.  Would be nice to have bottled water at the finish line, just from a volume perspective.

Fat White Bread

goal being Ironman Florida), I incorporated some specific programs.  One of these is the so-called Slow Carb diet–basically a low-glycemic index diet.  Generally, I follow my own modified version of the “Abs-Diet”  with certain other elements mixed in.    My approach has been to make the Slow Carb diet an addendum to my existing plan.

The plan is promoted (designed?) by Tim Ferris in his book The Four Hour Body.  The idea being to prevent blood sugar spikes, the subsequent insulin spikes with its accompanying issues, one of which is fat storage (other goodies include blocking fat burn, risk of diabetes, risk of cancer).  Ferris has added some other specific ideas surrounding protein intake, not generally found in generic low-glycemic index approaches.

The Slow Carb diet is significant in that it not only emphasizes reducing fat storage, but also looks to increase relative muscle mass.

Key points:

1. Avoid anything that can be white (with a couple of exceptions, e.g. cauliflower).
2. Make protein the focus of each meal, especially breakfast eating protein rich meal 30 minutes after waking.
3. Eliminate refined sugars, corn-syrup.
4. One cheat day where food type & quantity are unrestricted–cheat day is mandatory.
5. A good list of the rules and review of the diet can be found at Fitnessblackbook.com

The first thing I did was stop sweetening my coffee.  I drink a fair amount of coffee, generally strong, black and sweet.  If I’m drinking bad restaurant coffee, or on the road (e.g. one particular weekly morning meeting), I would mask it with sugar and sweetener.

The shift to straight black at home wasn’t so shocking, as my coffee is quality and strong.  Coffee on the road is another issue, but now instead of drinking sweetened, creamed, bad coffee, I just drink bad coffee.  It has been tolerable, and certainly hasn’t killed me.

The immediate effect of this one simple change was to level out my emotional peaks and valleys throughout the day, especially the crash I would typically feel around 2pm.  I still have a dip around 2pm, but it isn’t the crash it used to be.  Additionally, I smooth it out with my siesta plan.

I’ve also had fewer headaches.  But this could be the result of several changes I’ve instituted.  However, many of my headaches are blood sugar related, and with more stable insulin releases, come more stable blood sugar levels, and I’m sure this is a part of the equation.

The fat loss portion has been there, but not super.   Check out Fitnessblackbook.com for some good thoughts on this as well.  I’ve lost about a percentage point, and I’ve stopped adding pounds from my Augusta Half-Ironman low.   This has been pure fat loss, based on body weight percentages I’ve maintained muscle mass.

However, I’m still in the adjustment period, so we’ll see. The hardest aspect has been adjusting to not eating bread and cereal.  I still occasionally eat these, but it is far less than what I used to.  This has created a couple of challenges:

1. What to eat for breakfast, if cereal is out of the equation.
2. An endurance athlete in training has a real need for and benefit from dense carbohydrate sources.
3. Bread and cereal were mainstays in my fiber sources (fiber being a key part of my existing plan)
4. What to eat so that I actually feel full.

I’m working on some solutions and tweaks, which I will need to post in a future update.

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–Jalal

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Please comment below.

My first race of the year (obviously), having this race on the calendar keeps one motivated during the dietary and activity disaster zones that are Thanksgiving through New Year’s.

Location:  Kennesaw, Georgia (exit 269 Barret Pkwy)

Gun time:  11:10 pm (11am–5k, 10:30–fun run)

Distances:  5k, 10k, kids fun run

Course:  Two separate 5k loops throughout office parks.  Twice round for 10k.  True rolling hills.

Registration:  $25–5k & 10k;  one-mile fun run–$10;  Tiny Trot–Free

Host:  Atlanta Track Club

Race Results

Weather:  Perfect weather.  About 56 degrees at start.  Showers had just passed before we showed up at 9:45 or so.

Terrain:  New route has more variety than last year.  Rolling hills.  Often courses are described as rolling hills but are really Hilly.  This one is actually rolling hills that some may not notice much.  One or two hills to motor up, but not bad.  Office parks and industrial lawns.  Some insignificant traffic.

Competition:  A little for everyone.  Walkers, midpackers, and the usual speedy ATC crowd.

General Impression:  Port-a-Potties were abundant, with a moderate line only just before the 5k start.  Not a soul in line just before the 10k start.  The wave start was good in the respect of removing the initial crush between pure runners, joggers and walkers.  New route is an improvement.

Room for improvement:   Recovery food was better than last year (thanks), with good bagels, Powerade, and some type of fruity granola bars.  Still would have liked bananas.  The largest issue (as it is in many races) is I think more emphasis can be made on asking people to observe some race etiquette–not seeding yourself up front if you know you’re going to go slow, check over shoulder before you step out to pass someone, check behind you before you decide to come to a dead stop in the middle of the road.

I love this race.  Will be back next year.

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–Jalal

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Catch me on Twitter

And your comments are always welcome below.

Goals are necessary to Practice due to the peculiar wiring of the human mind and physiology. The will needs a target to focus on.  As in Kyudo, the archer needs a target to focus his bow and arrow on.

Paradoxically, goals are an attachment, and Practice is about detachment.  The Archer aims at the target with his mind, and then releases attachment to striking his aim.

In triathlon, this is particularly tricky, as there are so many goals, targets, variables, and equipment to track and monitor. Additionally, it is a competition, so times and standings are inescapable. The trick is to track these goals, work towards them, but then have no attachment.

This is the trick in life. We need to eat to live. Our bodies and minds will scream for nourishment. How then do we remain detached from food, yet seek nourishment for our bodies? There are many, many more mundane examples.

Warriors in combat have the same quandary. We train. We fight. All with an objective. Yet, to Practice we must also remain detached.

In this way triathlon is good Warrior training because of long and continuous training period, the number of variables, the specificity of success or failure, the concentrated pressure. I find it a great environment to Practice.

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– Jalal

Find me at Twitter.com/Old454

Your comments are welcome and appreciated.

The one version of polyphasic sleep I’ve been able to implement with some consistency is the siesta.  Essentially, exactly what you expect, it is a short nap in the afternoon.  I look to carve out 20 minutes each afternoon between Noon and 2pm.  I’ll look at my watch, make a mental note of when twenty minutes from now is, and try to catch a quickie power nap.

Studies show that a single 20 minute nap in the middle of the day can knock down the total amount of sleep needed for the day.  In my experience, this assumes your not sleep deprived to begin with.

The problem is most of us are operating on a sleep deficit.  This is evidently my case, because though I haven’t sleep less at night, I have been waking up more refreshed and ready for the day.  I generally, roll of bed about 5:30am, on  a good day.  Now, I can get up fairly easily at my actual target of 5:00am.

Another, benefit is that if I’m indoors around 2pm, my productivity is usually terrible anyhow.  May as well catch a quick nap, and come out of it more productive and focused, instead of zombie-ing through the afternoon.

When I’m in the field the zombie thing isn’t such an issue, but it is nice to get home with energy in the tank.

Another contributor to this effect has been my reduction in consuming refined sugars and crap carbs, but more on that another day.

Siesta improves memory

Siesta improves brain function

On the road this weekend, putting my slow-carb diet to the test on the road.  One advantage has been that one of the three days on the road is my cheat day, Saturday.  This also conveniently coincided with the team dinner (Golden Coral, one restaurant not on my favorite list).  We also had an immediately post-game meal at Sweet Bones Alabama (the food was actually outstanding), which fit into the slow-carb model very well, but also was easier falling on my cheat day.

We also ate at Urban Cookhouse before hitting the road home.   The food was good, and definitely compatible with slow-carb, but for a little bit more money, I would opt for Sweet Bones Alabama.

Free hotel breakfasts are always tough if you’re trying to avoid a bunch of cheap carbs.  I usually opt for extra helpings of whatever they have for eggs.  This time the eggs had ham each day, so i went for the boiled eggs, fruit, and yogurt.  The fruit is a minor slow-carb violation.  Yogurt is always a good hotel breakfast option.

Training on the road is another challenge.  I’ve switched my off-day to Sunday.  Sunday used to be my long run day, but upon inspection, it makes more sense as an off-day:   A)  I go into the next training week with an actual day of rest between, B)  I can double down on the rest effect, with say Friday as an off day, I still have the stress of a workday, and all the other weekday scheduling, negating a portion of the offness.

Thus, I only had to plan training around one or two days of travel, instead of the entire stretch.  I ran 3 miles or so yesterday, using Google Maps to plot my route.  This is usually a pretty good option, helpful for determining whether certain routes are navigable in unknown cities.  Sometimes I do find myself running through unsavory parts of town, but have never had any problems.

I’m in a heavy lifting phase in the gym, so will be getting back on that horse this week.

Also, getting ramped up for the “From 5k to 50k in 12 Weeks” training plan.  I’m not quite into the 12 weeks yet, still in like week zero.  Once I get fully adjusted to lifting and speedwork,  plus a couple of races under my belt, we’ll know how well that is working.

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–Jalal

Find me on Twitter at Twitter.com/Old454

Comments are always welcome.

My friend Toph at  Desert Dogmeh saw fit to award and reward our efforts.  Thank you much.

About the Liebster Blog Award

Nettie Thomson at Words and Pictures has a nice explanation.  Below is a hybrid of hers and Toph’s:

From a German word meaning dearest, Liebster Award is given to up-and-coming bloggers with less than 200 followers.

Once so bestowed, here are the responsibilities:

1. Thank the giver and link back to the blogger who gave it to you. by linking back to them.
2. Give this award to 5 other bloggers, reveal them in a post,  and let them know by leaving a comment on their blog.
3. Post this wonderful award on your blog.
4. Hope that the people you’ve sent the award to forward it to their five favorite bloggers and keep it going!
5. Bask in the glory bestowed upon you and appreciate all the amazing bloggers out there.
6. Enjoy and spread the good vibes around.

Old 454’s Liebster Awardees:

Mommie In Training

The Frozen Pinapple

Kana’s Notebook

Silly Reverie

From Kanji to Cat Eye

Congratulations All!

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–Jalal

The last day of my 2011 season was the day of my Augusta 70.3.  Since then I’ve been in a serious recovery mode.  I suspected, and now definitely realize, that I was severely over-trained post-Augusta–Potentially, on the road to chronic fatigue.  My weight going into the race had plummeted to levels I haven’t seen since I was actually starving.  Post race, I couldn’t get enough sleep for weeks, and my weight only creeped up following the race, despite very low training volumes.

However, I think I have definitely gotten past the over-trained state.  Recently my weight has picked up significantly, a sign my body is ready to train again.

I’ve been reading Tim Ferris’s newest read The Four Hour Body, and will be incorporating some of the ideas he presents in this coming year.  We’ll see how that comes along.  Namely:

• The slow carb diet
• My modified version of the the 5k to 50k program, and
• Polyphasic sleep

On top of that I’ll be maintaining my strength program, and going into a 20 week program for the final push going into November.

Between now and the New Year will be a strength and conditioning phase.  Yesterday, my power cleans just exceeded my pre-Augusta levels (after 3 weeks).  My power lifts (squat, deadlift, and incline bench) are also back up to pre-Augusta levels, although it took 5 weeks for those.

With the New Year, I will begin Basing, and will divide the time between then and November equally into Basing, Speed, and Race Specific phases.

It should be interesting.  I am super excited.

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Comments welcome below.  Also, find my on Twitter.