Sunday, November 26, 2006

Whitby 10 Mile race report

Today, as part of my training for my upcoming marathon, I took part in the Whitby 10 mile race (16 KM). I have been doing tempo runs recently and decided that unlike my trail races, today I was going to run this race as fast as possible.
Even though I have done over 25 races in the past year, I was very nervous before this race. Doing trail races takes some pressure off of me since I find it difficult to run fast on the trails.
I went into this race wanting to do at least a 5min/K which would amount to a 1:20 time.
The weather was great and I decided to run in shorts as this would probably be the last race in shorts before the winter. I kept hearing this voice in my head (probably a combination of Nancy and Theresa) saying "don't go out too fast too soon." As I started out I felt amazingly strong and before I knew it I finished the first Kilometre in under 5 minutes (4:45). As the race continued I just kept getting stronger and stronger. This was the first race I can remember going out fast and holding the same pace for virtually the whole race.
I ended up finishing the race in 1:13 or a 4:35 pace. I can't thank Theresa, Nancy and Ken for teaching me how to train properly. It has made a world of difference and I know that I can get even better with time and practice.
I will take tomorrow off and get back into training on Tuesday.

Friday, November 24, 2006

Training update Nov. 20-24th

My marathon race is about 3 weeks away and I feel really good about my training up to this point.
I was concerned as I haven't run this distance since my last 50K race in June. I have run plenty of 25K trails and some 30's but running a marathon is a different animal. I actually like the feeling of fear as it will not allow me to get complacent.
I took Sunday and Monday off from running and rode the stationary bike instead for 1-2 hours each day. I wanted my legs to be fresh for my tempo run on Tuesday.

Tuesday tempo: This was the best tempo run (ok I've only done 3 but still). I managed to run the 10K in an average pace of 4:46 (Thanks Ken!). I actually felt good after finishing the run even though I started out with a pain on the top of my foot as I started.

Wednesday: I went on my own this day and ran 13K at an even pace of about 5:10. It's hard to go slow sometimes and I also feel that my tempo runs have made me faster during my regular runs. When I thought I was going slow I would glance at my speed and notice that it was faster than I thought.

Thursday: This was another good run of about 11K. Each day the top of my right food hurts a little but by the time I'm finished I feel nothing. Sometimes it's difficult to know if it is an injury or just a discomfort.

Friday: I ran another 10K. I was supposed to take today off in preparation for my race on Sunday but I needed to run so I went out. This is something that I WON'T do when my marathon comes around (I promise Theresa, Ken and Nancy!). I will take tomorrow off completely, no biking even and will get lots of rest and fluids in preparation for my 10 Mile race on Sunday. I'm hoping to do a 1:20 which would be a personal best for me so wish me luck!

Friday, November 17, 2006

What exactly is the runners' "high?"

Today, as part of my training for my upcoming marathon, I ran 30K with one of my best friends (thanks Nancy!). For the most part we did a variation of 10 & 1's. That is, we ran for 10 minutes and then walked for 1 minute. I managed to do the run in 2:48 with an average pace of 5:33.
Immediately after today's run, I felt a sense of not only accomplishment but also euphoria. The feeling that I get when I run is hard to explain to people who don't run, but those that do understand it. The body and mind are both highly stimulated and seem to elevate a person's senses.
It may have something to do with fact that you are surrounded by so much environmental stimuli or it may be the fact that the stress levels of the body usually are lowered when running. Either way, for most runners we have experienced this at some point or another.
I find running to be the perfect tonic to "unload" whatever stresses I've accumulated. It's almost like I'm dumping the stress along the side of the road as I'm running. Running also allows me to think more clearly and problem solve as I do plenty of self talk along the way.
While I thoroughly enjoy running with the great friends I have, I also enjoy running on my own as well. Listening to music while running gives me a chance to escape and keep me motivated at the same time.
Give running a try, you won't be disappointed!

Wednesday, November 15, 2006

Training for my next Marathon!

It's been an incredible running year and I have one more race to go and then will take at least a few weeks off from doing anymore competitive races. At last count I was up to 28 over the last year.
I am travelling to Jacksonville Florida for my next marathon on December 17th and have been following a great training plan for the past few weeks (thanks Theresa!).
Unbelievably, this is the first time I can remember actually following a plan. I typically run 5-6 days per week of varying lengths and intensity levels.
However, last week I was humbled by the experience of doing my first "tempo" run. A tempo run is a run where you run faster than your expected race pace and try to hold that pace for a certain length of time. I ran a 4:48 pace for approximately 9.5 K last week and followed that up doing a 4:49 pace for 11K yesterday. These runs have taught me a valuable lesson and that is I need to train smarter and not try and go full tilt every run. I feel that I am so much more prepared for my upcoming marathon and can't wait for race day.
I've been trying to eat "clean" for the most part with a higher percentage of carbohydrates (55%), less fat (15%) and more protein (30%).
I completed my last long slow distance run (LSD) of 30K on Sunday and now will begin to bring those runs down to about 25K or so.
As part of my training plan, I will be running a 10Mile race on November 26th in Whitby. My goal is to race this as hard as possible and once that is finished I can begin the process of tapering. I'm hoping for a 1:20 time or better.

For those of you interested in completing a marathon I urge you to sign up at the Pickering Running Room for their marathon training clinic which begins in January. The instructors are simply amazing and this will be the best clinic in the area. There will be a mix of inexperienced and experienced runners which will make the class fun. I'm looking forward to taking the clinic myself so sign up today!


Saturday, November 11, 2006

Restaurant eating tips

OK, we've all had to deal with the problem on going out to eat while still trying to stay on your plan right?
Well, just like you, I have been there too and last night was a perfect example of this. I am training for an upcoming marathon but had to go to a restaurant last night. Instead of worrying about what was going to be on the menu, I took the following steps. First, I went on the website and went through the menu carefully. Most restaurants will have a website which will supply some nutritional information including calories, protein, fat, carbohydrates as well as options for people on high protein diets, diabetic diets and even those who have to eat gluten free foods.
This particular restaurant also explained how the foods were prepared but if you find that they don't do this, you can ALWAYS ask your the wait staff to find out how the foods are prepared. For instance, one the items on the menu yesterday was grilled chicken breast with steamed veggies. However, upon closer examination, I found out that the chicken was going to be basted in butter as were the veggies. I told the wait staff that I didn't want any butter on either the chicken or the veggies. This probably cut the calories in half and the food tasted great without it.

DO NOT ever, hesitate to TELL the wait staff HOW you want the foods to be prepared. Remember that you are paying for a service and they should cater to your needs. Eating out doesn't have to be a problem as long as you remember that you do have some control over what you are having and how the food is going to be prepared.

Thursday, November 09, 2006

New Nutrition Programs

I have decided to change my nutrition programs to make them more geared towards people's individual goals. We all have unique goals, whether that is completing a marathon for the first time (performance goal) reduce body weight (fat loss goal) or to put on muscle (mass building goal). Each of these goals are different and require individual attention with regards to nutrition planning to help you reach these goals.
With that in mind, these are the new plans available immediately:

Phase 1: Diet Analysis
During this phase I will analyze your current eating habits over a period of 3 days. This will tell me if you are eating the proper amount of calories, protein, carbohydrates and fats necessary for you. (see below for an example of this)

Client Summary

Name: Kent Golden

Age: 40

Height: 5’11”

Weight: 183
Goal weight: 165
Estimated Time to reach goal: 9 weeks

Body Fat %: 21
Goal Body Fat %: 16

Other measurable goals (different pant/dress size, more energy etc.):
Current pant size is 36, would like to fit into a 32

Analysis from 3 day diet recall

Avg. Calories Consumed: 1545
RMR: 1864
Comment: I would like to see the total calories consumed to be 2000 calories per day.

Avg. Carbohydrates Consumed: 211 grams or 54% of total calories.

Avg. Protein Consumed: 94.5 grams or 24% of total calories.

Avg. Fat Consumed: 37.5 grams or 22% of total calories.

Water: Currently consuming 16 cups of water per day. Keep it up, this is where it should be!

Recommendations: You will need to increase your protein to 160 grams, reduce your carbohydrates to 150 grams and your fat to 30 grams per day.

Key Vitamins/Minerals RDA Best Source

Calcium: 1,000 to 1300 mg/day Milk/ Dairy Products
Your Intake: 595 mg
Calcium is important for bone formation and for the maintenance of healthy bones, muscular contraction and relaxation, nerve functioning, blood clotting, blood pressure and immune defenses. Recent research has shown that calcium can play an important role in weight reduction.

Potassium: 2,000 mg/day Meats/Fruits
Your Intake: 2,346mg
Potassium helps to maintain fluid and electrolyte balance, support cell integrity, muscle contractions, nerve impulse transmission. Potassium works to counter the effects of Sodium. When looking for products always look at the Sodium AND Potassium levels.

Iron: 18 mg/day Lamb
Your Intake: 16 mg
Comment :
Iron is the major component of protein hemoglobin (carries oxygen) and it aids in muscle contraction. There are two types of Iron, Heme (found mostly in red meat) and Non-Heme (vegetables). Of the two, Heme Iron is more readily absorbed in the body. To make Non-Heme more effective, it must be combined with Vitamin C.

I will look at 16 of the top vitamins and minerals and determine if you are getting the proper amount in your diet.
Once I have this completed, I will then prepare a 7 day meal plan.

I will come to your house and not only present the meal plan to you, but I will go through your cupboards and make sure that your house is stocked with healthy foods.
The cost of this plan with the house visit is $150.
If you prefer to just have the meal plan and diet analysis then the cost is $100.

Phase II: Meal Plan Follow up
As your body changes, so should your meal plans. Depending upon the amount of time needed to reach your goals, you will need a certain amount of meal plan modifications. I will come to your house to do follow up visits (weigh ins, body fat testing and waist/hip measurements) and change the meal plans based on your progress. These follow ups will be done every two weeks and this will also make you more accountable to following through with your goals. You will need to purchase a block of sessions based on the estimated amount of time needed to reach your goals.
For example, if you needed to lose 10 pounds and I saw you once every two weeks, then the amount of sessions you would need would be 5 (based on an average weight loss of 2 pound per week). The cost of the sessions are listed below:
5 sessions: $150.00
10 sessions: $275.00
15 sessions: $425.00

If you have any questions about any of the programs please contact me at:

Thursday, November 02, 2006

New Programs coming soon!

I'm pleased to announce that I will be unveiling some new nutrition programs within the next week.
Please keep checking back for more details.


Picture from Vulture Bait

Here I am, the proud recipient of my 3rd place finish in the Ontario Ultra Series.