I returned from my vacation well rested and ready to take on 2007 with a bang. 2006 had it's share of ups and downs both personally and professionally and hopefully 2007 will have more ups than downs.
One of the first stops I made today was to the Pickering Running Room or what I affectionately call it my "Mecca." I simply cannot get enough of that place as the staff there are not only friends of mine but very informative and inspirational. I always leave there with a smile on my face. Of course I had to show them my Marathon Medal and tell them about my race.
I will be volunteering this Monday at the Resolution Run in Oshawa and look forward to seeing all the runners/walkers participate in this event. Hopefully many of these athletes will continue to include running/walking into their daily lives and realize how much they are doing to improve their health.
The holidays are coming to an end and I'm sure this will be a busy time for me as people will make their New Years' resolutions which usually includes losing weight. If this is one of your goals then please remember that the best way to lose weight and keep it off is to find a plan that works within your lifestyle not the other way around. My program is geared to making small changes to your lifestyle in order to produce a lifestyle "makeover" which will last you a lifetime. There are NO easy ways to lose weight/inches besides hard work, dedication and a desire to improve. We all possess these qualities you just have to find the right motivation for yourself.
If you are interested in finding out more about my services, please contact me:
gregdcruz@rogers.com
Friday, December 29, 2006
Tuesday, December 26, 2006
Post-Marathon thoughts
OK, Christmas is over and New Years' is just around the corner. This is the time that many people make goals/resolutions for the upcoming year. Some are personal while others are professional. Whatever your goals are, make sure they are meaningful and attainable. If it helps to use "mini" goals to get you to your ultimate goal then use them.
For example, if you want to lose 50 pounds by the Summer then you may want to set weekly goals of 2-3 pounds per week until you reach your final goal. You may also want to focus on inches lost instead of weight loss as this is better indication of your overall health.
Many runners, myself included, use races as goals to keep us motivated. After completing a Marathon your body needs plenty of rest before attempting another long race. However, you can use 5 or 10K races to keep you motivated. I already have my running goals set for the new year. They include doing a 50 Mile race in May, competing in the OUS trail racing series and finishing a marathon in 3:20 minutes by this time next year. I will begin preparations for my 50 Mile race in January and there will be plenty of "mini" goals along the way to not only keep me motivated but also to improve my performance. I have yet to complete a FULL training plan and I'm excited about the prospect of doing this. I will probably have to slow myself down which will be a chore itself.
I started to run last week, 3 days after my marathon but it was difficult to keep myself motivated throughout the runs. My body has been through plenty of pounding over the last year and was probably telling me that I needed to rest. After taking the last 2 days off, I went out again this morning (13K) and felt great. I will run again on Wednesday and Thursday, take Friday off and then meet up with my running friends on the weekend. I am anxiously awaiting my return so I can share my marathon story with them.
For example, if you want to lose 50 pounds by the Summer then you may want to set weekly goals of 2-3 pounds per week until you reach your final goal. You may also want to focus on inches lost instead of weight loss as this is better indication of your overall health.
Many runners, myself included, use races as goals to keep us motivated. After completing a Marathon your body needs plenty of rest before attempting another long race. However, you can use 5 or 10K races to keep you motivated. I already have my running goals set for the new year. They include doing a 50 Mile race in May, competing in the OUS trail racing series and finishing a marathon in 3:20 minutes by this time next year. I will begin preparations for my 50 Mile race in January and there will be plenty of "mini" goals along the way to not only keep me motivated but also to improve my performance. I have yet to complete a FULL training plan and I'm excited about the prospect of doing this. I will probably have to slow myself down which will be a chore itself.
I started to run last week, 3 days after my marathon but it was difficult to keep myself motivated throughout the runs. My body has been through plenty of pounding over the last year and was probably telling me that I needed to rest. After taking the last 2 days off, I went out again this morning (13K) and felt great. I will run again on Wednesday and Thursday, take Friday off and then meet up with my running friends on the weekend. I am anxiously awaiting my return so I can share my marathon story with them.
Saturday, December 23, 2006
3:39:35!
My 3rd Marathon of the year (well one was a 50K but who's counting) is in the books and I managed to take off almost 25 minutes from my last Marathon in May (4:03). I can't believe how strong I felt throughout the race and I can only thank Theresa, Nancy, Miriam and Ken for giving me the guidance and inspiration to finish this Marathon in good shape.
The weather was a little chilly to start (for those who know me NO I didn't have to wear gloves, tights or my much beloved balaclava). This was one of the few races I've done where I didn't know anyone else in the race. I had my mp3 player ready to go with new batteries, 5 gels, my 3:45 pace band and 1 small water bottle (Ken, I needed this as I'll explain later). The race started at just past 7AM with just under 1000 runners. I decided to stay close to the front but not too close.
As the race started I kept hearing the voices of Theresa, Ken and Nancy saying "don't go out too fast." I actually felt a little pain in my right knee and was worried about it lingering throughout the race. I chalked it up to not having run for the past 3 days, a rarity for me and kept on going.
Eventually the pain went away after the first mile . I kept a pretty even pace for me as I needed an 8:30/Mile pace to reach my goal of 3:45. I was feeling so good, though, that I found it hard to run that slow and pushed myself ever so slightly. I decided to try something that Theresa does so well and that is run by "feel." My breathing was good and I never felt out of breath so I ran this way for most of the race. From time to time I would glance at my Garmin and/or pace band and before I knew it I was 4:00 minutes ahead of my schedule. This was about 10 miles into the race. I was faced with a hard decision. Should I keep pushing myself and risk the chance of "bonking" near the end or try to keep the pace up for as long as I could. I decided to keep going as I felt very strong and wanted to see how well I could do.
Once I made this decision, the only thing left was to keep my motivation up. I called upon all the words of wisdom from my training friends. Nancy had lent me a great book on mental imagery which I read on the plane and I kept visualizing the finish line and how it would look. I would also pick out a few runners which were ahead of me and tried to catch them. Mostly, though, I used my music and the thoughts of beating my last Marathon as motivation.
I had a good plan going into the race with regards to hydration and fuel. There were water/gatorade stations approximately every 2 miles so I alternated between drinking water and gatorade. I walked through the water stations for roughly 30 seconds. I took a gel every 3rd station which came at roughly 50 minutes and this really helped to keep my energy up. There was only one stretch where there was no water station to be found and with the temperature starting to climb I was thankful that I had brought along a small water bottle.
The course itself was fast and flat with no hills that I could remember. It went along back roads and there weren't many people around but the ones that were there had great signs and plenty of smiles which helped. This race was also marked in miles and this seemed to help. For those of you who have run a marathon, you know that there comes a time in the race when you hit the "wall." This usually comes around the 30K mark. Ken had told me that the marathon is a long walk until the 30K mark and then it's "on." Well, because the marathon was marked in miles I had to remember where the 30K mark was (LOL). I soon realized that I had past it at the 20 Mile mark. As soon as I had less than 6 miles to go (10 K) I realized that I was going to beat my predicted time of 3:45. I was on pace to be around 3:40 which was fine with me. I kept trying to push myself a little bit but mentally I was satisfied knowing that I would beat the 3:45 mark so I let up a little. We finished the race at a local high school and had to run around the track to reach the finish line (the worst part of the race). I could see the giant clock as I turned the corner and knew then that I would be under 3:40. I picked it up a little at the end to ensure this and as I saw my 2 sons near the finish line I finished just under 3:40 (3:39:35). I finished 26th in my age category (35-39) and 200th out of 898 overall.
I am writing this almost a week after the race and still am on an emotional high. I was able to check my email from Florida and have received so many congratulations that I can't wait to come home to see all my running friends. Runners are truly a remarkable bunch and I'm fortunate to be part of this great community. I was VERY sore for the first few days after the race but started running again on Thursday, Friday and Saturday. As I ran today, though, I realized that I need to take more time off as it was a challenge to run 16K this morning.
I can't thank all my friend enough for their support and I wish everyone a safe and happy holiday!
http://www.brightroom.com/view_user_event.asp?EVENTID=11293&PWD=&BIB=300
Greg
The weather was a little chilly to start (for those who know me NO I didn't have to wear gloves, tights or my much beloved balaclava). This was one of the few races I've done where I didn't know anyone else in the race. I had my mp3 player ready to go with new batteries, 5 gels, my 3:45 pace band and 1 small water bottle (Ken, I needed this as I'll explain later). The race started at just past 7AM with just under 1000 runners. I decided to stay close to the front but not too close.
As the race started I kept hearing the voices of Theresa, Ken and Nancy saying "don't go out too fast." I actually felt a little pain in my right knee and was worried about it lingering throughout the race. I chalked it up to not having run for the past 3 days, a rarity for me and kept on going.
Eventually the pain went away after the first mile . I kept a pretty even pace for me as I needed an 8:30/Mile pace to reach my goal of 3:45. I was feeling so good, though, that I found it hard to run that slow and pushed myself ever so slightly. I decided to try something that Theresa does so well and that is run by "feel." My breathing was good and I never felt out of breath so I ran this way for most of the race. From time to time I would glance at my Garmin and/or pace band and before I knew it I was 4:00 minutes ahead of my schedule. This was about 10 miles into the race. I was faced with a hard decision. Should I keep pushing myself and risk the chance of "bonking" near the end or try to keep the pace up for as long as I could. I decided to keep going as I felt very strong and wanted to see how well I could do.
Once I made this decision, the only thing left was to keep my motivation up. I called upon all the words of wisdom from my training friends. Nancy had lent me a great book on mental imagery which I read on the plane and I kept visualizing the finish line and how it would look. I would also pick out a few runners which were ahead of me and tried to catch them. Mostly, though, I used my music and the thoughts of beating my last Marathon as motivation.
I had a good plan going into the race with regards to hydration and fuel. There were water/gatorade stations approximately every 2 miles so I alternated between drinking water and gatorade. I walked through the water stations for roughly 30 seconds. I took a gel every 3rd station which came at roughly 50 minutes and this really helped to keep my energy up. There was only one stretch where there was no water station to be found and with the temperature starting to climb I was thankful that I had brought along a small water bottle.
The course itself was fast and flat with no hills that I could remember. It went along back roads and there weren't many people around but the ones that were there had great signs and plenty of smiles which helped. This race was also marked in miles and this seemed to help. For those of you who have run a marathon, you know that there comes a time in the race when you hit the "wall." This usually comes around the 30K mark. Ken had told me that the marathon is a long walk until the 30K mark and then it's "on." Well, because the marathon was marked in miles I had to remember where the 30K mark was (LOL). I soon realized that I had past it at the 20 Mile mark. As soon as I had less than 6 miles to go (10 K) I realized that I was going to beat my predicted time of 3:45. I was on pace to be around 3:40 which was fine with me. I kept trying to push myself a little bit but mentally I was satisfied knowing that I would beat the 3:45 mark so I let up a little. We finished the race at a local high school and had to run around the track to reach the finish line (the worst part of the race). I could see the giant clock as I turned the corner and knew then that I would be under 3:40. I picked it up a little at the end to ensure this and as I saw my 2 sons near the finish line I finished just under 3:40 (3:39:35). I finished 26th in my age category (35-39) and 200th out of 898 overall.
I am writing this almost a week after the race and still am on an emotional high. I was able to check my email from Florida and have received so many congratulations that I can't wait to come home to see all my running friends. Runners are truly a remarkable bunch and I'm fortunate to be part of this great community. I was VERY sore for the first few days after the race but started running again on Thursday, Friday and Saturday. As I ran today, though, I realized that I need to take more time off as it was a challenge to run 16K this morning.
I can't thank all my friend enough for their support and I wish everyone a safe and happy holiday!
http://www.brightroom.com/view_user_event.asp?EVENTID=11293&PWD=&BIB=300
Greg
Wednesday, December 13, 2006
Happy Holidays (and eating) to all of you!
This will be my last post until I return from holidays on the 28th. When I first started my website I felt like an overnight DJ asking the eternal question "Is anybody actually listening to me?" In my case it's more like "Is anybody actually reading what I write?"
I have been reminded by some truly amazing people that they do indeed read my posts and a few have actually asked me why I don't post more. This has been truly a humbling experience and I want to take this opportunity to thank you all. Rest assured I will resume my posts in the New Year and even have a few surprises I'm working on as well.
This week I ran on Tuesday, 9K and Wednesday 7K (thanks Ken and Theresa). Thanks to you both, Nancy, Miriam, Susie, Jane and others, I have learned so much about both myself and running and I'm ready to tackle the Marathon this weekend. I am so fortunate to be surrounded by such a great group of friends and they mean the world to me. I will be thinking about you all during the Marathon when I need a boost of inspiration. I'm sure I will call upon Theresa's' inspirational words, Nancy's grit and determination, Miriam's' strength and emotion and Ken's bio mechanical advice, during different points of the race. I hope I can make you all proud.
I will NOT run (I have to keep saying this to myself) until Sunday now which is the longest I've ever gone without running. I'm already starting to feel the need to run but realize finally how important this week of rest will be come Sunday.
One final note about Christmas. We all want to enjoy the holidays and this usually includes food and drink. However, you don 't have to destroy all the hard work you have done just for the sake of a few parties. Try to eat in moderation, drink water frequently and remember to exercise. Food doesn't have to be the center of the festivities. Remember that you are with family and friends and that should be the main focus. Keep your short and long-term goals in focus during the holidays and you will be amazed at your results. Be a LEADER and not a follower.
Have a very Merry Holiday Season and thank you for all your support this year!
Greg
I have been reminded by some truly amazing people that they do indeed read my posts and a few have actually asked me why I don't post more. This has been truly a humbling experience and I want to take this opportunity to thank you all. Rest assured I will resume my posts in the New Year and even have a few surprises I'm working on as well.
This week I ran on Tuesday, 9K and Wednesday 7K (thanks Ken and Theresa). Thanks to you both, Nancy, Miriam, Susie, Jane and others, I have learned so much about both myself and running and I'm ready to tackle the Marathon this weekend. I am so fortunate to be surrounded by such a great group of friends and they mean the world to me. I will be thinking about you all during the Marathon when I need a boost of inspiration. I'm sure I will call upon Theresa's' inspirational words, Nancy's grit and determination, Miriam's' strength and emotion and Ken's bio mechanical advice, during different points of the race. I hope I can make you all proud.
I will NOT run (I have to keep saying this to myself) until Sunday now which is the longest I've ever gone without running. I'm already starting to feel the need to run but realize finally how important this week of rest will be come Sunday.
One final note about Christmas. We all want to enjoy the holidays and this usually includes food and drink. However, you don 't have to destroy all the hard work you have done just for the sake of a few parties. Try to eat in moderation, drink water frequently and remember to exercise. Food doesn't have to be the center of the festivities. Remember that you are with family and friends and that should be the main focus. Keep your short and long-term goals in focus during the holidays and you will be amazed at your results. Be a LEADER and not a follower.
Have a very Merry Holiday Season and thank you for all your support this year!
Greg
Sunday, December 10, 2006
T-Minus 7 days.........
OK, my official countdown thread starts in earnest today. This weekend I completed my last long run (18K on Saturday) and slow run (10K on Sunday) and I'm ready to begin my taper week.
If I feel crabby, listless, bored etc. etc., you can blame it on an excess of carbohydrates and a lack of running. That will be the name of the game this week. I will take tomorrow off from running but may do some light biking at home. This will be followed by an 8K run on Tuesday and a 6K run on Wednesday (Thanks Ken and Theresa). After that there will be no running whatsoever until Sunday morning.
I was looking over the temperatures for Jacksonville and they are calling for temperatures in the low teens for Sunday. The race starts at 7AM so I can feel safe wearing shorts and a light shirt (yeah). A friend of mine who has done this race before said that it is quite flat and fast so I'm hoping for a race time of 3:45 to 3:50. However, plenty will depend on how much rest I can get when I get to Florida on Thursday to Saturday. As most of you who know me can testify, I am a creature of habit. This race will test my patience as I won't have the normal comforts that I'm used to. I have been reminded that I am on vacation and yet I really do want to do well at this race.
I have received so much support from my friends in the running community and I want to take this opportunity to thank you all for your help.
Greg
If I feel crabby, listless, bored etc. etc., you can blame it on an excess of carbohydrates and a lack of running. That will be the name of the game this week. I will take tomorrow off from running but may do some light biking at home. This will be followed by an 8K run on Tuesday and a 6K run on Wednesday (Thanks Ken and Theresa). After that there will be no running whatsoever until Sunday morning.
I was looking over the temperatures for Jacksonville and they are calling for temperatures in the low teens for Sunday. The race starts at 7AM so I can feel safe wearing shorts and a light shirt (yeah). A friend of mine who has done this race before said that it is quite flat and fast so I'm hoping for a race time of 3:45 to 3:50. However, plenty will depend on how much rest I can get when I get to Florida on Thursday to Saturday. As most of you who know me can testify, I am a creature of habit. This race will test my patience as I won't have the normal comforts that I'm used to. I have been reminded that I am on vacation and yet I really do want to do well at this race.
I have received so much support from my friends in the running community and I want to take this opportunity to thank you all for your help.
Greg
Thursday, December 07, 2006
Final preparations begin now!
With just over 1 week to go before my Marathon I'm winding down my running schedule. I ran on Tuesday, Wednesday and Thursday (total of 35KM's) and will take Friday off. I have a 16K run on Saturday and then I may do a light 10K on Sunday at a VERY slow pace. After that it will be taper time.
This is the point in my training where I usually don't slow down as much as I should but I promised myself I will do it this time.
What that means is a run on Tuesday and Wednesday of no more than 5-6 K each day. After that there will be no running until the race on Sunday the 17th.
Tapering is so important yet it will challenge me mentally as I love running. Not only will I not run, I will really try not to do any type of working out after Wednesday. This will give my body a chance to prepare for the race on Sunday. I will also increase my intake of carbohydrates each day up until Saturday night. My water intake will hover around 3Ltr's per day so I should be well hydrated come Sunday morning.
Running a race away from home will be something that will be new for me. I will have to contend with sleeping in a different bed, eating different food then I'm used to and the weather change. I leave for Florida on the Thursday and my race is Sunday so hopefully I'll be acclimated to the weather by then.
Tonight I did a talk at the Running Room in Pickering for the 1/2 Marathon clinic. It was great seeing so many excited runners. This was a great time to do this talk as I was doing lots of research on carbo loading/glycogen to prepare and it made me even more conscious about my own diet for next week. I really want this to be the best race for me so I'm going to really focus hard for next week.
Thanks Cheryl and Paul for allowing me to speak tonight and good luck with your group!
Greg
This is the point in my training where I usually don't slow down as much as I should but I promised myself I will do it this time.
What that means is a run on Tuesday and Wednesday of no more than 5-6 K each day. After that there will be no running until the race on Sunday the 17th.
Tapering is so important yet it will challenge me mentally as I love running. Not only will I not run, I will really try not to do any type of working out after Wednesday. This will give my body a chance to prepare for the race on Sunday. I will also increase my intake of carbohydrates each day up until Saturday night. My water intake will hover around 3Ltr's per day so I should be well hydrated come Sunday morning.
Running a race away from home will be something that will be new for me. I will have to contend with sleeping in a different bed, eating different food then I'm used to and the weather change. I leave for Florida on the Thursday and my race is Sunday so hopefully I'll be acclimated to the weather by then.
Tonight I did a talk at the Running Room in Pickering for the 1/2 Marathon clinic. It was great seeing so many excited runners. This was a great time to do this talk as I was doing lots of research on carbo loading/glycogen to prepare and it made me even more conscious about my own diet for next week. I really want this to be the best race for me so I'm going to really focus hard for next week.
Thanks Cheryl and Paul for allowing me to speak tonight and good luck with your group!
Greg
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.
Greg
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.
Greg
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!
Greg
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!
Greg
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!
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!
http://www.runningroom.com/hm/inside.php?id=2432
Greg
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!
http://www.runningroom.com/hm/inside.php?id=2432
Greg
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.
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
Comment:
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
Comment:
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:
gregdcruz@rogers.com
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
Comment:
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
Comment:
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:
gregdcruz@rogers.com
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.
Greg
Please keep checking back for more details.
Greg
Picture from Vulture Bait
Here I am, the proud recipient of my 3rd place finish in the Ontario Ultra Series.
Sunday, October 22, 2006
Body For You Nutrition Programs
Here are the following programs being offered with the accompanying costs:
Diet Analysis and Meal Plan ($100 or $150 for two people): This program covers a thorough analysis of your typical eating pattern and this will help me to prepare a proper 7 day meal plan that fits into your lifestyle. It will include what to eat before/during and after any athletic competitions (10K races, 1/2 marathons, marathons and ultramarathons, long distance walking etc),easy to follow recipes, proper serving sizes, substitution lists and a recommendation of what vitamins will help you . This program also includes regular correspondence via email where I will answer any questions you have regarding your meal plan or any other nutrition questions.
NEWIn house visit ($75): I will come to your house and go through your kitchen with you so you can see what foods you need to eat more of. This will provide you with a good educational base and makes a great combination if you have purchased the Diet and Meal Plan program.
Grocery Tour ($50): We will go on a tour of the grocery store where you regularly shop and I will give a guided tour of what foods to eat more of and which foods to use less often. The grocery stores strategically place food items in certain locations and once you figure out what areas to avoid it will take some of the stress away from grocery shopping.
Diet Analysis and Meal Plan ($100 or $150 for two people): This program covers a thorough analysis of your typical eating pattern and this will help me to prepare a proper 7 day meal plan that fits into your lifestyle. It will include what to eat before/during and after any athletic competitions (10K races, 1/2 marathons, marathons and ultramarathons, long distance walking etc),easy to follow recipes, proper serving sizes, substitution lists and a recommendation of what vitamins will help you . This program also includes regular correspondence via email where I will answer any questions you have regarding your meal plan or any other nutrition questions.
NEWIn house visit ($75): I will come to your house and go through your kitchen with you so you can see what foods you need to eat more of. This will provide you with a good educational base and makes a great combination if you have purchased the Diet and Meal Plan program.
Grocery Tour ($50): We will go on a tour of the grocery store where you regularly shop and I will give a guided tour of what foods to eat more of and which foods to use less often. The grocery stores strategically place food items in certain locations and once you figure out what areas to avoid it will take some of the stress away from grocery shopping.
240/42 My story!
240/42!These two numbers represented my largest body weight and pant size when I was 15 years old.
When I finally decided to lose weight I had no idea of what a calorie was or even what healthy eating was. My father was diagnosed with Diabetes and was told that in order to control his disease he needed to lose weight. I remember watching him weigh his food daily to make sure he was getting the proper amount of carbohydrates, proteins and fats. The food he was eating was lots of fruits, vegetables, lean proteins with moderate fat and he was able to lose weight while doing very little exercise.
At 15 I was heavily involved in sports such as hockey and football, however, because of my weight I was unable to compete at the level I wanted to. I was constantly teased in grade school and used food to help distract me from my pain. I hated my body and realized that I needed to do something about it, and soon. I decided to follow what my father was doing. This helped me lose some weight.
However, the weight did not come off fast enough for me with diet alone and so I exercised daily for at least 3 hours. As the weight started to come off I still wasn't satisfied. This, as I later learned, was the beginning of my eating disorder. I was able to lose about 60 pounds over the course of one summer vacation and returned to school weighing 180 pounds. While my classmates and teachers continued to congratulate me on what I had accomplished, each time I looked into the mirror I still wasn't happy with what I saw. For those of you who have an eating disorder, I'm sure you can relate to this. I used exercise, purging, fad diets, sweat suits and laxatives to try to shed more weight. This led to some weight loss but eventually the weight went back up. I realized that exercise was what I needed to do in order to keep the weight off permanently and I continued to do so daily, playing any sport I could such as football, basketball, tennis and hockey. During this time, my eating disorder was kept hidden from everyone. I would eat “junk food” from time to time but always did this alone so nobody would see me. I managed to get through High School without too much difficulty and my eating disorder was unconsciously put on the back burner for the time being.
After finishing High School, I went to College to study Recreation Management, and then on to University where I received my BSc. in Nutritional Science. Along the way I studied Sports Nutrition from the Canadian Health Food Association and uncovered the many flaws in the Canada Food Guide approach to healthy eating. I did not want to become a Dietician—after all, Dieticians believed in the flawed Canada Food Guide. Instead, I developed my own nutritional program based on trial and error, research, as well as some elements garnered from some evidence-based programs I've tried in the past.
I recently started running in August of 2005 and realized what an amazing physical activity this was. It's an effective way to lose weight, but unfortunately for someone who has an eating disorder like myself, it needs to be balanced to be considered healthy. In all honestly, my commitment and passion for running has brought back some memories of my unbalanced teens. I've worked closely with many runners, including many women at the gym where I work, and have found that there are a high percentage of runners with eating disorders. I have decided to share my personal experience with an eating disorder with those whom I feel it could help, and I am compelled to write this Blog to let others know that they are not alone. For those of us who struggle with poor body image, it is all about balance.
Through my experiences with counseling alcoholics and drug addicts, I believe that eating disorders are the hardest addictions to manage and cope with. The reason for this is I cannot escape from the fact that I need to eat in order to stay alive. Addicts and alcoholics can stay away from their addictive substances and still live, but those of us who have eating disorders have to deal with food and our bodies on a daily basis. I’ve learned that my eating disorder will always be there but I can control how much time I spend thinking about it and how I am going to manage it.
Those of us who have eating disorders, recognize that we will have good and bad body image days. Our family and friends may never understand this, but it helps to talk to about it, so those of you who do suffer from this disorder, I hope you have the strength to put together a great support system.
Eating disorders are very much an isolating illness and by speaking frankly about my own issues, I hope that more of you will feel comfortable talking about this with your own family/friends.My hope is that my story is able to help some of you realize that you can accomplish anything you put your mind to and that you need to set goals and map out a healthy plan to achieve these goals.
If you or someone you know, is suffering from an eating disorder, there are places that can help. One such organization is called Sheena's Place (http://www.sheenasplace.org/main.html) and they have group and individual counseling available.
My company will help you to not only achieve your evolving goals in a healthy and balanced approach, but will ensure you maintain your successes. For more information about how to begin, contact me atgregdcruz@rogers.com
When I finally decided to lose weight I had no idea of what a calorie was or even what healthy eating was. My father was diagnosed with Diabetes and was told that in order to control his disease he needed to lose weight. I remember watching him weigh his food daily to make sure he was getting the proper amount of carbohydrates, proteins and fats. The food he was eating was lots of fruits, vegetables, lean proteins with moderate fat and he was able to lose weight while doing very little exercise.
At 15 I was heavily involved in sports such as hockey and football, however, because of my weight I was unable to compete at the level I wanted to. I was constantly teased in grade school and used food to help distract me from my pain. I hated my body and realized that I needed to do something about it, and soon. I decided to follow what my father was doing. This helped me lose some weight.
However, the weight did not come off fast enough for me with diet alone and so I exercised daily for at least 3 hours. As the weight started to come off I still wasn't satisfied. This, as I later learned, was the beginning of my eating disorder. I was able to lose about 60 pounds over the course of one summer vacation and returned to school weighing 180 pounds. While my classmates and teachers continued to congratulate me on what I had accomplished, each time I looked into the mirror I still wasn't happy with what I saw. For those of you who have an eating disorder, I'm sure you can relate to this. I used exercise, purging, fad diets, sweat suits and laxatives to try to shed more weight. This led to some weight loss but eventually the weight went back up. I realized that exercise was what I needed to do in order to keep the weight off permanently and I continued to do so daily, playing any sport I could such as football, basketball, tennis and hockey. During this time, my eating disorder was kept hidden from everyone. I would eat “junk food” from time to time but always did this alone so nobody would see me. I managed to get through High School without too much difficulty and my eating disorder was unconsciously put on the back burner for the time being.
After finishing High School, I went to College to study Recreation Management, and then on to University where I received my BSc. in Nutritional Science. Along the way I studied Sports Nutrition from the Canadian Health Food Association and uncovered the many flaws in the Canada Food Guide approach to healthy eating. I did not want to become a Dietician—after all, Dieticians believed in the flawed Canada Food Guide. Instead, I developed my own nutritional program based on trial and error, research, as well as some elements garnered from some evidence-based programs I've tried in the past.
I recently started running in August of 2005 and realized what an amazing physical activity this was. It's an effective way to lose weight, but unfortunately for someone who has an eating disorder like myself, it needs to be balanced to be considered healthy. In all honestly, my commitment and passion for running has brought back some memories of my unbalanced teens. I've worked closely with many runners, including many women at the gym where I work, and have found that there are a high percentage of runners with eating disorders. I have decided to share my personal experience with an eating disorder with those whom I feel it could help, and I am compelled to write this Blog to let others know that they are not alone. For those of us who struggle with poor body image, it is all about balance.
Through my experiences with counseling alcoholics and drug addicts, I believe that eating disorders are the hardest addictions to manage and cope with. The reason for this is I cannot escape from the fact that I need to eat in order to stay alive. Addicts and alcoholics can stay away from their addictive substances and still live, but those of us who have eating disorders have to deal with food and our bodies on a daily basis. I’ve learned that my eating disorder will always be there but I can control how much time I spend thinking about it and how I am going to manage it.
Those of us who have eating disorders, recognize that we will have good and bad body image days. Our family and friends may never understand this, but it helps to talk to about it, so those of you who do suffer from this disorder, I hope you have the strength to put together a great support system.
Eating disorders are very much an isolating illness and by speaking frankly about my own issues, I hope that more of you will feel comfortable talking about this with your own family/friends.My hope is that my story is able to help some of you realize that you can accomplish anything you put your mind to and that you need to set goals and map out a healthy plan to achieve these goals.
If you or someone you know, is suffering from an eating disorder, there are places that can help. One such organization is called Sheena's Place (http://www.sheenasplace.org/main.html) and they have group and individual counseling available.
My company will help you to not only achieve your evolving goals in a healthy and balanced approach, but will ensure you maintain your successes. For more information about how to begin, contact me atgregdcruz@rogers.com
Wednesday, October 18, 2006
Are Protein Powders safe?
When I begin the process of developing a meal plan for my clients, one of the things I recommend is a supplement called Whey Gourmet. Whey Gourmet is a protein powder that you can mix with either water or milk. You can also add fruit, flax oil, yogurt and many other ingredients to make a healthy shake.
The reason I recommend this particular brand is because of the taste. There are literally dozens of different protein powders in the stores but I haven't seen too many that can compare with this one when it comes to taste. It is also easier to mix in a shaker although it is better to put it in a blender with some ice.
Whey protein is a derivative of cow's milk and it contains high concentrations of essential and non-essential amino acids. They can replace up to 2 meals/snacks per day. Many of my clients have reported a decrease in cravings for sugars since they have started with these shakes. Unlike eating chicken, fish, beef or other protein sources, our bodies do not have to work as hard to break down protein shakes and therefore they can have an immediate impact on keeping cravings down as well as blood sugars stable (especially if mixed with some berries)
There are three main forms of Whey Protein:
Concentrates: These have higher amounts of fat, carbohydrates, lactose and cholesterol
Isolates: These have significantly lower amounts of fat,carbs and lactose
Hydrolysates: These are pre-digested which means they are easily absorbed but are also more expensive.
As runners our muscles are constantly being broken down and we must ensure that we are putting high quality protein back in order to repair and strengthen our muscles. Protein shakes, especially if taken with fruit immediately after running, can play a big part in helping with the recovery period. How much protein needed is based on several factors such as age, weight, body fat%, and exercise frequency.
Many of my clients have been amazed when I tell them that they were not eating enough protein to repair or even maintain their muscle tissues. Almost immediately when they began to eat the right amount of protein they noticed an increase in energy and a decrease in body fat. If we do not eat enough protein to sustain our day to day activities including exercising then our bodies have no choice but to break down our muscles to provide the body with energy.
If you are interested in getting an analysis of your current diet to determine if you are getting enough protein, carbohydrates, fats and calories, contact me and let's get started!
The reason I recommend this particular brand is because of the taste. There are literally dozens of different protein powders in the stores but I haven't seen too many that can compare with this one when it comes to taste. It is also easier to mix in a shaker although it is better to put it in a blender with some ice.
Whey protein is a derivative of cow's milk and it contains high concentrations of essential and non-essential amino acids. They can replace up to 2 meals/snacks per day. Many of my clients have reported a decrease in cravings for sugars since they have started with these shakes. Unlike eating chicken, fish, beef or other protein sources, our bodies do not have to work as hard to break down protein shakes and therefore they can have an immediate impact on keeping cravings down as well as blood sugars stable (especially if mixed with some berries)
There are three main forms of Whey Protein:
Concentrates: These have higher amounts of fat, carbohydrates, lactose and cholesterol
Isolates: These have significantly lower amounts of fat,carbs and lactose
Hydrolysates: These are pre-digested which means they are easily absorbed but are also more expensive.
As runners our muscles are constantly being broken down and we must ensure that we are putting high quality protein back in order to repair and strengthen our muscles. Protein shakes, especially if taken with fruit immediately after running, can play a big part in helping with the recovery period. How much protein needed is based on several factors such as age, weight, body fat%, and exercise frequency.
Many of my clients have been amazed when I tell them that they were not eating enough protein to repair or even maintain their muscle tissues. Almost immediately when they began to eat the right amount of protein they noticed an increase in energy and a decrease in body fat. If we do not eat enough protein to sustain our day to day activities including exercising then our bodies have no choice but to break down our muscles to provide the body with energy.
If you are interested in getting an analysis of your current diet to determine if you are getting enough protein, carbohydrates, fats and calories, contact me and let's get started!
Sunday, October 15, 2006
BOSTON BOUND!!!
Today was an amazing day for several close friends of mine. Nancy, Theresa and Jayne all ran in the Toronto Marathon. Miriam, who has already qualified for Boston, and I were cheering all of the runners on and we were able to help transfer some fuel belts to Nancy and Jayne at the 30K mark.
Theresa, who also has already qualified, was leading the pack and doing an amazing job as she finished in 3:30 which was a personal best for her.
Jayne was next as she finished in 3:47 and Nancy came in soon afterwards at 3:49. All these amazing runners needed a 3:50 or better to qualify for the Boston Marathon, and they all made it with plenty to spare!
These women have been training hard for the last few months with their goal being today and finishing the race in 3:50 or better. I was able to run with them on many occasions and I could see how dedicated they were. Running a Marathon race is hard enough but having to run it in a certain time can play havoc with you. Each training run brought them closer and closer to their goal and today was the day they had to put it all on the line.
It was great being a spectator today and seeing all the runners. It made me feel proud to call myself a runner and I felt lucky to be surrounded by such an amazing group of friends.
Watching each runner cross the finish line and seeing their huge smiles was an emotional day and I was happy to be a part of it.
Congratulations to Miriam, Theresa, Jayne, Nancy you are all BOSTON BOUND and I couldn't have been more happy!!
Greg
Theresa, who also has already qualified, was leading the pack and doing an amazing job as she finished in 3:30 which was a personal best for her.
Jayne was next as she finished in 3:47 and Nancy came in soon afterwards at 3:49. All these amazing runners needed a 3:50 or better to qualify for the Boston Marathon, and they all made it with plenty to spare!
These women have been training hard for the last few months with their goal being today and finishing the race in 3:50 or better. I was able to run with them on many occasions and I could see how dedicated they were. Running a Marathon race is hard enough but having to run it in a certain time can play havoc with you. Each training run brought them closer and closer to their goal and today was the day they had to put it all on the line.
It was great being a spectator today and seeing all the runners. It made me feel proud to call myself a runner and I felt lucky to be surrounded by such an amazing group of friends.
Watching each runner cross the finish line and seeing their huge smiles was an emotional day and I was happy to be a part of it.
Congratulations to Miriam, Theresa, Jayne, Nancy you are all BOSTON BOUND and I couldn't have been more happy!!
Greg
Saturday, October 14, 2006
A simply amazing day!
I competed in my final OUS race of the season in London called "Vulture Bait" and by the end of the day I had secured a 3rd place plaque in my age category. It was extremely cold as approximately 100 runners started out at 9AM on Saturday morning. The route was fairly flat although there were a few challenging climbs and a couple of water crossings (not fun in chilly temperatures) plus plenty of mud thrown in for good measure.
Last year I finished this race in 2:20 which I was happy with considering it was only my 2nd trail race. I entered today's race with a goal of trying to better that mark.
At times today, I felt sluggish while other times I felt like I was going at a good clip. I was surprised as I sprinted toward the finish line and realized I had finished the race in 2:16. This put me 27th overall and 19th in my age category and was just enough to allow me to secure a 3rd place finish overall. This has been a grueling season and the 7th OUS race in less than a year. I ended up losing 2 toenails today which I'm not happy about but it might force me to slow down a little bit before running again.
Thank you to Cassandra, Nancy, Miriam, Theresa and Jayne for being there for me when I needed you most. Today was a special day and one that I will not soon forget.
Greg
Last year I finished this race in 2:20 which I was happy with considering it was only my 2nd trail race. I entered today's race with a goal of trying to better that mark.
At times today, I felt sluggish while other times I felt like I was going at a good clip. I was surprised as I sprinted toward the finish line and realized I had finished the race in 2:16. This put me 27th overall and 19th in my age category and was just enough to allow me to secure a 3rd place finish overall. This has been a grueling season and the 7th OUS race in less than a year. I ended up losing 2 toenails today which I'm not happy about but it might force me to slow down a little bit before running again.
Thank you to Cassandra, Nancy, Miriam, Theresa and Jayne for being there for me when I needed you most. Today was a special day and one that I will not soon forget.
Greg
Friday, October 13, 2006
Another success story
I wanted to share with you a recent email I received from a client:
Boston bound... Thank you Greg!
I am 47 years old and have been running for 4 years. I just completed my fifth marathon and qualified for Boston 25 minutes under my qualifying time. I qualified for Boston 2005 with only 50 seconds to spare. The difference??Greg!!!
My friend told me about Greg 3 weeks before the marathon. She was so impressed with her success that I was very eager to contact him. I was happy to know that he was a runner and understood the demands of training. Greg seemed very knowledgeable and friendly. I felt at ease immediately.
Greg created a personalized eating plan for me to follow. Within days of following Greg's nutritional advice, I felt lighter, more energetic and ready to race.
Greg helped me understand the benefits of carbo depleting and carbo loading and gave me a nutritional plan for the week leading up to the marathon. I honestly believe this was a main factor in my success. For the first time, I ran the whole marathon without stopping or walking. At mile 20, I was amazed at how good I was feeling. I was strong to the end and did not experience that exhausted, sick to your stomach feeling. It was an amazing day. I would highly recommend Greg to anyone looking for nutritional advice.
His plan is simple and easy to follow with lots of variation to avoid boredom. Greg is very knowledgeable, friendly and supportive. What are you waiting for?
Thanks Greg, for everything!!!
Gale
Boston bound... Thank you Greg!
I am 47 years old and have been running for 4 years. I just completed my fifth marathon and qualified for Boston 25 minutes under my qualifying time. I qualified for Boston 2005 with only 50 seconds to spare. The difference??Greg!!!
My friend told me about Greg 3 weeks before the marathon. She was so impressed with her success that I was very eager to contact him. I was happy to know that he was a runner and understood the demands of training. Greg seemed very knowledgeable and friendly. I felt at ease immediately.
Greg created a personalized eating plan for me to follow. Within days of following Greg's nutritional advice, I felt lighter, more energetic and ready to race.
Greg helped me understand the benefits of carbo depleting and carbo loading and gave me a nutritional plan for the week leading up to the marathon. I honestly believe this was a main factor in my success. For the first time, I ran the whole marathon without stopping or walking. At mile 20, I was amazed at how good I was feeling. I was strong to the end and did not experience that exhausted, sick to your stomach feeling. It was an amazing day. I would highly recommend Greg to anyone looking for nutritional advice.
His plan is simple and easy to follow with lots of variation to avoid boredom. Greg is very knowledgeable, friendly and supportive. What are you waiting for?
Thanks Greg, for everything!!!
Gale
Tuesday, October 10, 2006
Preparing for a great upcoming weekend!
This weekend I will compete in my last OUS race of the season and by the end of the day I hope I will walk/limp away with a 3rd place finish in my age category (40 and under).
However, I am equally as excited about Sunday as a few of my closest friends will be running in the Toronto Marathon where they will attempt to qualify for the Boston Marathon.
At least once and more often twice per week, I have ran in the early mornings with these incredible people. They have been a source of inspiration as well as being the best friends anyone could ask for. I have been so fortunate to be surrounded by some truly remarkable people (Nancy, Theresa, Miriam and Jane) and I am so proud to call them my friends.
This weekend I will be doing something that I have never done before and that is to watch/cheer on the competitors during a race instead of running myself. Miriam, who is unable to run because of an injury, and I will be driving to Toronto to cheer on the remaining 3 runners and I can't wait to see them cross the finish line. They have worked so hard these past few months and it has been inspiring to see the improvement they have made.
I've mentioned this previously, but runners are a different breed of people and though running itself is an individual sport, the social aspect of running is a tonic that truly is addictive. I look forward to celebrating with them on Sunday as much as I will be celebrating my own accomplishments on Saturday.
Go gettem Girls!!!!!
However, I am equally as excited about Sunday as a few of my closest friends will be running in the Toronto Marathon where they will attempt to qualify for the Boston Marathon.
At least once and more often twice per week, I have ran in the early mornings with these incredible people. They have been a source of inspiration as well as being the best friends anyone could ask for. I have been so fortunate to be surrounded by some truly remarkable people (Nancy, Theresa, Miriam and Jane) and I am so proud to call them my friends.
This weekend I will be doing something that I have never done before and that is to watch/cheer on the competitors during a race instead of running myself. Miriam, who is unable to run because of an injury, and I will be driving to Toronto to cheer on the remaining 3 runners and I can't wait to see them cross the finish line. They have worked so hard these past few months and it has been inspiring to see the improvement they have made.
I've mentioned this previously, but runners are a different breed of people and though running itself is an individual sport, the social aspect of running is a tonic that truly is addictive. I look forward to celebrating with them on Sunday as much as I will be celebrating my own accomplishments on Saturday.
Go gettem Girls!!!!!
Thursday, October 05, 2006
My last trail race of the season
In one week I will be embarking on my last trail race of the season. It's a little sad as the season comes to an end but at the same time my body will surely enjoy the rest (unless I decide to do more races that is).
The race is in London http://vulturebaitrace.com/ and it features some pretty flat terrain with a few nice hills, along with some rocky stretches as well.
Last year I finished the race in 2:20 minutes so I'm hoping for a similar time next week. I have been training with a few runners who are trying to qualify for the Boston Marathon. They have been trying to get me to "taper." Simply put, tapering means that you are supposed to be cutting back on your running the week or two before a race. This gives the body a chance to heal itself and should provide a better result come race day.
For a novice like myself, it is hard to cut back on the mileage even though I do realize its' importance. Next week I will TRY to run only a few kilometres on Monday, Tuesday and Wednesday and then take Thursday and Friday off completely. I will begin carb loading on Wednesday night and by Saturday morning I should have sufficient energy to get me through the race without too much difficulty.
I'm looking forward to seeing my trial running friends although it will be sad to say goodbye to many of them as this is the final race of the season. Starting in January, I will be training for a 50 mile race which will take place in May of 2007 http://ouser.org/races/sulp.htm
Have a great Thanksgiving weekend everyone!!!
The race is in London http://vulturebaitrace.com/ and it features some pretty flat terrain with a few nice hills, along with some rocky stretches as well.
Last year I finished the race in 2:20 minutes so I'm hoping for a similar time next week. I have been training with a few runners who are trying to qualify for the Boston Marathon. They have been trying to get me to "taper." Simply put, tapering means that you are supposed to be cutting back on your running the week or two before a race. This gives the body a chance to heal itself and should provide a better result come race day.
For a novice like myself, it is hard to cut back on the mileage even though I do realize its' importance. Next week I will TRY to run only a few kilometres on Monday, Tuesday and Wednesday and then take Thursday and Friday off completely. I will begin carb loading on Wednesday night and by Saturday morning I should have sufficient energy to get me through the race without too much difficulty.
I'm looking forward to seeing my trial running friends although it will be sad to say goodbye to many of them as this is the final race of the season. Starting in January, I will be training for a 50 mile race which will take place in May of 2007 http://ouser.org/races/sulp.htm
Have a great Thanksgiving weekend everyone!!!
Wednesday, October 04, 2006
Monday, October 02, 2006
Congratulations!
For the past 10 weeks I have been co-instructing a learn to run group at the Running Room in Pickering. It's hard to believe that I was even asked to teach this clinic as I still feel I have so much more to learn with regards to running. This weekend marked the 1 year anniversary of my running "career." I finished my first trail race, a 25K trail race, called the "Run for the Toad." It was an amazing experience which catapulted me into becoming a "race junkie!" I'll never forget how I felt when I crossed the finish line at that race and received my first trail running medal.
Teaching the learn to run group was an amazing experience and something that I will forever remember. When the clinic started, many of the men and women had never ran before but they were all determined to give it a try. Along the way we lost a few members but the majority of the group remained there throughout the 10 weeks. Each week they were challenged with more running times and less rest times and each week they responded beautifully. Yesterday they completed their first 5 K race at the Run for the Cure in Oshawa. I felt like a proud "papa" as I was able to run the groups into the finish area. I can only hope that they will forever remember that day and use it to springboard themselves into completing more races or just to keep running.
Well done!!!
Teaching the learn to run group was an amazing experience and something that I will forever remember. When the clinic started, many of the men and women had never ran before but they were all determined to give it a try. Along the way we lost a few members but the majority of the group remained there throughout the 10 weeks. Each week they were challenged with more running times and less rest times and each week they responded beautifully. Yesterday they completed their first 5 K race at the Run for the Cure in Oshawa. I felt like a proud "papa" as I was able to run the groups into the finish area. I can only hope that they will forever remember that day and use it to springboard themselves into completing more races or just to keep running.
Well done!!!
Thursday, September 21, 2006
My recent trail race in Haliburton!
This was the most difficult race I've done to date. I had the greatest time in the Haliburton forest and will be back next year to do it again.
Monday, September 11, 2006
The Beauty that is Trail Running
I recently completed my 2nd to last trail race of the season and it was by far the hardest race I've done. This particular race in Haliburton consisted of many steep hill climbs, rocks, tree stumps, muddy marshland etc.
I have been running road and trail races for just over 1 year now and it still amazes me at just how different the two races are. The obvious difference is the terrain but it goes beyond even that as far as I'm concerned. You will find more people competing in road races but the people who come out to the trail races are some of the most positive people I've ever met.
Because of the nature of the trail races (hilly, rocky, unstable footing etc.) people are less concerned with their finishing times and more concerned with the excitement of being in outdoors and enjoying their surroundings.
I drove 2.5 hours to Haliburton to do my most recent race (26K) and the weather was cold and wet. I again met the usual trail racers that have come out to these races and by now we all know each other and it is like running with members of one big family. During the race I was constantly supported by all the runners along the way. This is something that I've yet to see consistently during a road race which is unfortunate. During a trail race there is always the chance of getting lost and this just adds to the excitement. Fortunately this race was very well marked and I only made one wrong turn (LOL). There were many times during the race where I didn't see another runner for 10-15 minutes. This gave me time to really concentrate on my running and also to dig down deep to finish the race. It becomes very clear when you are trail running that it is mental battle between you and the terrain. It is expected that you will stumble, trip or even fall along the way (all of which happened to me during this race) but you just dust yourself off and keep going.
I finished the race in just over 3 hours and I usually finish this distance in anywhere from 2:20 to 2:30 minutes. I'm happy to report that I am currently in 3rd place for my age category with 1 more race to go and I'm excited about the prospect of finishing in the top 3. With or without a top 3 however, I realized once again that trail running, for me, is far more enjoyable than road racing and I encourage everyone to experience the difference.
For more information about the series that I'm in or about upcoming trail races, visit the following link:
http://ouser.org/
I have been running road and trail races for just over 1 year now and it still amazes me at just how different the two races are. The obvious difference is the terrain but it goes beyond even that as far as I'm concerned. You will find more people competing in road races but the people who come out to the trail races are some of the most positive people I've ever met.
Because of the nature of the trail races (hilly, rocky, unstable footing etc.) people are less concerned with their finishing times and more concerned with the excitement of being in outdoors and enjoying their surroundings.
I drove 2.5 hours to Haliburton to do my most recent race (26K) and the weather was cold and wet. I again met the usual trail racers that have come out to these races and by now we all know each other and it is like running with members of one big family. During the race I was constantly supported by all the runners along the way. This is something that I've yet to see consistently during a road race which is unfortunate. During a trail race there is always the chance of getting lost and this just adds to the excitement. Fortunately this race was very well marked and I only made one wrong turn (LOL). There were many times during the race where I didn't see another runner for 10-15 minutes. This gave me time to really concentrate on my running and also to dig down deep to finish the race. It becomes very clear when you are trail running that it is mental battle between you and the terrain. It is expected that you will stumble, trip or even fall along the way (all of which happened to me during this race) but you just dust yourself off and keep going.
I finished the race in just over 3 hours and I usually finish this distance in anywhere from 2:20 to 2:30 minutes. I'm happy to report that I am currently in 3rd place for my age category with 1 more race to go and I'm excited about the prospect of finishing in the top 3. With or without a top 3 however, I realized once again that trail running, for me, is far more enjoyable than road racing and I encourage everyone to experience the difference.
For more information about the series that I'm in or about upcoming trail races, visit the following link:
http://ouser.org/
Friday, August 25, 2006
Future Running Stars in Action!
Recently my 2 sons competed in their first race of the season and I couldn't have been more proud.
Running has become such an important part of my life and I can only hope that my sons follow in my footsteps!
Way to go boys!
Wednesday, August 02, 2006
What does your body weight REALLY tell you?
Most of my clients are only interested in finding out if their body weight has decreased when they step on that dreaded bathroom scale.
For years this has been used to determine the "health" of an individual. However, this tool should not be used as the sole measurement of someone's health. Your scale, unless it has a body fat component to it, will not tell you the amount of fat weight versus muscle weight. Even the scales that do have a body fat measurement on it cannot be used as a stand alone tool to determine you overall health.
During a physical examination your Doctor used to look at your height and then compare it to your weight to see if you were considered to have a good Body Mass Index (BMI). In recent years this tool has come under intense scrutiny as it failed to account for someone's body fat %.
Believe it or not there IS a simple way to determine your health and that is the waist to hip ratio.
Divide your waist size at its smallest by your hip size at its largest and you get a key to how much fat is stored in the abdomen, where it raises the risk of heart disease. The lowest healthy ratio is not yet known. But many experts agree that women with ratios of 0.8 or lower and men with ratios of 1 or lower are in good shape. So, the next time you weigh yourself try to remember that this is just ONE tool that should be used when determining how well your diet is working for you.
For more information on how to find the best meal plan for YOU, contact me at gregdcruz@rogers.com
For years this has been used to determine the "health" of an individual. However, this tool should not be used as the sole measurement of someone's health. Your scale, unless it has a body fat component to it, will not tell you the amount of fat weight versus muscle weight. Even the scales that do have a body fat measurement on it cannot be used as a stand alone tool to determine you overall health.
During a physical examination your Doctor used to look at your height and then compare it to your weight to see if you were considered to have a good Body Mass Index (BMI). In recent years this tool has come under intense scrutiny as it failed to account for someone's body fat %.
Believe it or not there IS a simple way to determine your health and that is the waist to hip ratio.
Divide your waist size at its smallest by your hip size at its largest and you get a key to how much fat is stored in the abdomen, where it raises the risk of heart disease. The lowest healthy ratio is not yet known. But many experts agree that women with ratios of 0.8 or lower and men with ratios of 1 or lower are in good shape. So, the next time you weigh yourself try to remember that this is just ONE tool that should be used when determining how well your diet is working for you.
For more information on how to find the best meal plan for YOU, contact me at gregdcruz@rogers.com
Wednesday, July 26, 2006
What a running year!
I just recently finished a 25K trail race in Owen Sound and this coincided with the anniversary of my first time running.
During the past year I think I have completed 20 races including my first Marathon and 50K within 1 month of each other.
I've been so lucky this past year and have made some amazing friends along the way. Some I have been able to keep in contact with and others I have not but each person who I have met has left a lasting impression on me.
Since January I have been fortunate enough to do nutrition talks at the Running Room in Pickering and Whitby. The Running Room has become my "Mecca" and is a place where I love to stop by and talk with the friendly staff there including Nancy, Theresa and Maureen.
I recently started to instruct a Learn to Run clinic which will prepare the participants for a 5K run to support the Canadian Breast Cancer Foundation. The race will be held on Sunday October 1st. It was an amazing experience to meet all the new runners on Monday. Some have had running experience while others have never attempted to run.
It's still amazes me to think that I was in the exact same position as most of the people in the clinic and now I am teaching them about running.
For those of you who have never experienced the thrill of running, I urge you to give it a try. Go to your local Running Room and the knowledgeable staff there will recommend the best shoe for you.
Running has surely changed my life and I hope that it has the same effect on you.
During the past year I think I have completed 20 races including my first Marathon and 50K within 1 month of each other.
I've been so lucky this past year and have made some amazing friends along the way. Some I have been able to keep in contact with and others I have not but each person who I have met has left a lasting impression on me.
Since January I have been fortunate enough to do nutrition talks at the Running Room in Pickering and Whitby. The Running Room has become my "Mecca" and is a place where I love to stop by and talk with the friendly staff there including Nancy, Theresa and Maureen.
I recently started to instruct a Learn to Run clinic which will prepare the participants for a 5K run to support the Canadian Breast Cancer Foundation. The race will be held on Sunday October 1st. It was an amazing experience to meet all the new runners on Monday. Some have had running experience while others have never attempted to run.
It's still amazes me to think that I was in the exact same position as most of the people in the clinic and now I am teaching them about running.
For those of you who have never experienced the thrill of running, I urge you to give it a try. Go to your local Running Room and the knowledgeable staff there will recommend the best shoe for you.
Running has surely changed my life and I hope that it has the same effect on you.
Wednesday, July 12, 2006
A success story!
I recently was working with someone who was about to complete her first triathlon. Here is what she had to say:
"I’m sooo glad I found Greg D’Cruz! When I started working with Greg I weighed 153lbs and was a size 12. Now, after many ups and downs, I finally got strict with myself and WOW it has worked. I currently weigh 142 lbs and have dropped 4 dress sizes, seven more pounds left for my 135lb goal.
Recently, I competed in my very first Sprint Triathlon. Thanks to Greg’s awesome nutrition program, I felt strong, energetic and mentally focused throughout the course of the race. Not once did I feel the “muscle burn” sensation characteristic during prolonged exercise. After the race, I did not experience the typical feelings of fatigue, nor did I experience delayed onset of muscle soreness the following two days after my race.
The nutritional guideline he provided was easy to follow and 100% accurate in manipulating my energy stores needed for extended bouts of aerobic activity.
I will defiantly recommend anyone to contact Greg for nutritional advice. Whether your goal is weight loss or competition focused, Greg’s expertise, patience and approach will cater to your specific needs. He did with me and for that I am truly grateful."
Thanks again, in health and fitness
Jesse R
"I’m sooo glad I found Greg D’Cruz! When I started working with Greg I weighed 153lbs and was a size 12. Now, after many ups and downs, I finally got strict with myself and WOW it has worked. I currently weigh 142 lbs and have dropped 4 dress sizes, seven more pounds left for my 135lb goal.
Recently, I competed in my very first Sprint Triathlon. Thanks to Greg’s awesome nutrition program, I felt strong, energetic and mentally focused throughout the course of the race. Not once did I feel the “muscle burn” sensation characteristic during prolonged exercise. After the race, I did not experience the typical feelings of fatigue, nor did I experience delayed onset of muscle soreness the following two days after my race.
The nutritional guideline he provided was easy to follow and 100% accurate in manipulating my energy stores needed for extended bouts of aerobic activity.
I will defiantly recommend anyone to contact Greg for nutritional advice. Whether your goal is weight loss or competition focused, Greg’s expertise, patience and approach will cater to your specific needs. He did with me and for that I am truly grateful."
Thanks again, in health and fitness
Jesse R
Wednesday, June 28, 2006
Sunday, June 25, 2006
50 K report!
Well, I didn't get much sleep the night before the race as I was afraid that I would oversleep and not hear my alarm. I ended up getting up around 3:30 AM and left to pick up my friend Theresa.
We drove up together and discussed our pre-race strategy. The drive was traffic free and we arrived in Niagara Falls at about 5:45 AM. We were surprised to find out that we both received a very nice sweatshirt.
The weather was great and it was nice to see so many familiar faces at the race. I mentioned to whoever was listening that this was our first 50K race. Everyone was so supportive and wished us the best of luck.
The race started promptly at 7AM and things seemed to go well for the first 20K or so. I was on target for a sub 5hour 50K which was what I wanted.
However, things went bad from there and I started feeling pain and for the first time in my short racing career, I was having negative "self talk" along the way. I couldn't seem to shake free from this and while my pain was minimal, the mental games were agonizingly tough to overcome.
For whatever reason I couldn't seem to keep my pace and this was getting me more and more frustrated. Theresa tried to keep my spirits up but nothing seemed to work.
Although Theresa and I had planned to finish the race together, it became clear that this wasn't going to happen. Theresa decided to keep going at her pace and I told her that was fine with me. My only regret is that I didn't have my mp3 player with me so the final 15K I ran alone.
I tried to use the 5K aid stations as "mini goals" to keep me going and this worked for awhile but my pace was so slow that I got more and more frustrated by how long it was taking me to get to each station.
I used some walking breaks to catch my breath but tried to keep running as much as I could so I wouldn't stiffen up completely.
The final 10K was probably the hardest 10K I've ever done. Amazingly enough, I was still on pace for a 5hr finish with 10K left to go. The last 10K was a series of walks followed by slow runs. It wasn't until I hit the 48K mark that I knew I was going to finish and finish strong. I dug in as deep as I could and ended up doing the last 2K at a 5:30K pace.
I ended up finishing the race in 5:04. It was an amazing experience and something that I will definitely try again. I realized, though, that I have put myself through lots of races in the past 10 months (over 15 I believe) and that it's time for some much needed rest.
I've already accomplished my 2 racing goals for the year (complete my first marathon and first 50K) and while I still have several more races to go, I can relax a little now and just enjoy them more.
We drove up together and discussed our pre-race strategy. The drive was traffic free and we arrived in Niagara Falls at about 5:45 AM. We were surprised to find out that we both received a very nice sweatshirt.
The weather was great and it was nice to see so many familiar faces at the race. I mentioned to whoever was listening that this was our first 50K race. Everyone was so supportive and wished us the best of luck.
The race started promptly at 7AM and things seemed to go well for the first 20K or so. I was on target for a sub 5hour 50K which was what I wanted.
However, things went bad from there and I started feeling pain and for the first time in my short racing career, I was having negative "self talk" along the way. I couldn't seem to shake free from this and while my pain was minimal, the mental games were agonizingly tough to overcome.
For whatever reason I couldn't seem to keep my pace and this was getting me more and more frustrated. Theresa tried to keep my spirits up but nothing seemed to work.
Although Theresa and I had planned to finish the race together, it became clear that this wasn't going to happen. Theresa decided to keep going at her pace and I told her that was fine with me. My only regret is that I didn't have my mp3 player with me so the final 15K I ran alone.
I tried to use the 5K aid stations as "mini goals" to keep me going and this worked for awhile but my pace was so slow that I got more and more frustrated by how long it was taking me to get to each station.
I used some walking breaks to catch my breath but tried to keep running as much as I could so I wouldn't stiffen up completely.
The final 10K was probably the hardest 10K I've ever done. Amazingly enough, I was still on pace for a 5hr finish with 10K left to go. The last 10K was a series of walks followed by slow runs. It wasn't until I hit the 48K mark that I knew I was going to finish and finish strong. I dug in as deep as I could and ended up doing the last 2K at a 5:30K pace.
I ended up finishing the race in 5:04. It was an amazing experience and something that I will definitely try again. I realized, though, that I have put myself through lots of races in the past 10 months (over 15 I believe) and that it's time for some much needed rest.
I've already accomplished my 2 racing goals for the year (complete my first marathon and first 50K) and while I still have several more races to go, I can relax a little now and just enjoy them more.
Thursday, June 22, 2006
Wednesday, June 21, 2006
Preparing for my first 50K race!
What am I thinking? In less than 72hours I will embark on my longest and toughest race of my very short racing career.
When I first got into running, the person who encouraged and influenced me me most was an ultra marathoner. She actually just completed her first 100 mile race a few weeks ago. I started off doing some races with her but while I was tackling the 25K variety, she was off doing the more challenging 50K races.
I always dreamed of what it would be like to put myself through this kind of a race. I recently completed my first marathon in May and was going to wait until the end of the summer to complete my first 50K but I remember her saying last year that the 50K in Niagara was fairly flat and not a bad course to attempt my first 50K at.
I did my last run today (11K at an easy 5:35 pace) and will spend the next few days getting mentally prepared for the race. My diet over the next few days will consist of some blueberry bagels, protein shakes, pasta, natural peanut butter, yogurt, pancakes and some granola bars.
The day before the race I'll have a big bowl of pasta with some parmesan cheese.
I plan on drinking 3-4 liters each day from now until the start of the race.
The race starts at 7:00 AM which means I have to leave my house at approximately 4AM. Thankfully a friend is joining me (I can't wait Theresa) and this will make the trip VERY exciting as this is her first 50K race too.
I completed a very nice talk at the Running Room in Whitby tonight and met some truly great people who are training for a 10K race in July. It meant a lot to me when they wished me well on my race. I also visited my "Mecca" which is the Running Room in Pickering. It was great to see Nancy, Miriam, Chuck and Maureen there. I am very fortunate to have such a great group of friends and they all wished me luck on my race. There's something magical about going into that particular store and seeing such a great group of people. Once I complete the race I'll be sure to stop in to tell them all about how I did.
Once this race is over I'll make sure I take some time off....................Until the next race that is!
When I first got into running, the person who encouraged and influenced me me most was an ultra marathoner. She actually just completed her first 100 mile race a few weeks ago. I started off doing some races with her but while I was tackling the 25K variety, she was off doing the more challenging 50K races.
I always dreamed of what it would be like to put myself through this kind of a race. I recently completed my first marathon in May and was going to wait until the end of the summer to complete my first 50K but I remember her saying last year that the 50K in Niagara was fairly flat and not a bad course to attempt my first 50K at.
I did my last run today (11K at an easy 5:35 pace) and will spend the next few days getting mentally prepared for the race. My diet over the next few days will consist of some blueberry bagels, protein shakes, pasta, natural peanut butter, yogurt, pancakes and some granola bars.
The day before the race I'll have a big bowl of pasta with some parmesan cheese.
I plan on drinking 3-4 liters each day from now until the start of the race.
The race starts at 7:00 AM which means I have to leave my house at approximately 4AM. Thankfully a friend is joining me (I can't wait Theresa) and this will make the trip VERY exciting as this is her first 50K race too.
I completed a very nice talk at the Running Room in Whitby tonight and met some truly great people who are training for a 10K race in July. It meant a lot to me when they wished me well on my race. I also visited my "Mecca" which is the Running Room in Pickering. It was great to see Nancy, Miriam, Chuck and Maureen there. I am very fortunate to have such a great group of friends and they all wished me luck on my race. There's something magical about going into that particular store and seeing such a great group of people. Once I complete the race I'll be sure to stop in to tell them all about how I did.
Once this race is over I'll make sure I take some time off....................Until the next race that is!
Sunday, June 18, 2006
Body For You Programs
Here are the following programs being offered with the accompanying costs:
Diet Analysis and Meal Plan ($100 or $150 for two people): This program covers a thorough analysis of your typical eating pattern and this will help me to prepare a proper 7 day meal plan that fits into your lifestyle. It will include what to eat before/during and after any athletic competitions (10K races, 1/2 marathons, marathons and ultramarathons, long distance walking etc),
easy to follow recipes, proper serving sizes, substitution lists and a recommendation of what vitamins will help you . This program also includes regular correspondence via email where I will answer any questions you have regarding your meal plan or any other nutrition questions.
NEW
In house visit ($75): I will come to your house and go through your kitchen with you so you can see what foods you need to eat more of. This will provide you with a good educational base and makes a great combination if you have purchased the Diet and Meal Plan program.
Grocery Tour ($50): We will go on a tour of the grocery store where you regularly shop and I will give a guided tour of what foods to eat more of and which foods to use less often. The grocery stores strategically place food items in certain locations and once you figure out what areas to avoid it will take some of the stress away from grocery shopping.
Diet Analysis and Meal Plan ($100 or $150 for two people): This program covers a thorough analysis of your typical eating pattern and this will help me to prepare a proper 7 day meal plan that fits into your lifestyle. It will include what to eat before/during and after any athletic competitions (10K races, 1/2 marathons, marathons and ultramarathons, long distance walking etc),
easy to follow recipes, proper serving sizes, substitution lists and a recommendation of what vitamins will help you . This program also includes regular correspondence via email where I will answer any questions you have regarding your meal plan or any other nutrition questions.
NEW
In house visit ($75): I will come to your house and go through your kitchen with you so you can see what foods you need to eat more of. This will provide you with a good educational base and makes a great combination if you have purchased the Diet and Meal Plan program.
Grocery Tour ($50): We will go on a tour of the grocery store where you regularly shop and I will give a guided tour of what foods to eat more of and which foods to use less often. The grocery stores strategically place food items in certain locations and once you figure out what areas to avoid it will take some of the stress away from grocery shopping.
Sunday, May 28, 2006
Post-Race thoughts!
After having completed my first marathon and a 25k trail run in the past 14 days, my body is in need of some serious rest.
Trail running takes so much more effort to complete than a road race but the race day experience is what draws me to complete even more races. I managed to complete the course in 2:32 which I was happy with. It wasn't as technical as Seaton but it had some of the longest hills I've seen in quite some time. Thankfully the start time was early enough (7:30) to avoid some of the heat and humidity. I was able to see some of my friends who were doing the 100 MILE race. This is something I would love to do in a few years.
The nutrition for completing a 100 mile race is something to behold. Many of the runners had their own coolers with plenty of food and beverages on hand. This ranged from fruits, potatoes, sport gels, pretzels, and gummy bears.
I'll likely take a few days off but be back at it by no later than Tuesday of this week.
Trail running takes so much more effort to complete than a road race but the race day experience is what draws me to complete even more races. I managed to complete the course in 2:32 which I was happy with. It wasn't as technical as Seaton but it had some of the longest hills I've seen in quite some time. Thankfully the start time was early enough (7:30) to avoid some of the heat and humidity. I was able to see some of my friends who were doing the 100 MILE race. This is something I would love to do in a few years.
The nutrition for completing a 100 mile race is something to behold. Many of the runners had their own coolers with plenty of food and beverages on hand. This ranged from fruits, potatoes, sport gels, pretzels, and gummy bears.
I'll likely take a few days off but be back at it by no later than Tuesday of this week.
Friday, May 26, 2006
My next race!
I know it's been awhile since my last post but I've been busy trying to organize my races for the next few months.
The beauty of racing is that as soon as I cross the finish line of the race I'm doing I'm already thinking about my next race.
Tomorrow I have a 25K trail race in Sulphur Springs, which is near Hamilton. Trail running is my first love and it seems like it's been months since I've had a trail race so I'm looking forward to doing this race.
Now that my marathon is behind me I'm going to focus on doing more trail races with the hope of doing a 50K trail race near the end of the season. I may do another marathon to prepare for the 50K as I know it will be my toughest run to date.
After the marathon I took 2 days off from running and then did a few light runs on Wednesday and Thursday. I went away on a much needed vacation for 5 days and although the weather wasn't great, it was nice to just get away and reflect on the marathon. I was and still am surprised at how non-runners view a marathon race. I've been met with nothing but smiles and congratulations whenever I tell people that I completed a marathon.
My eating wasn't the greatest over the weekend but I managed to exercise daily which helped. If you are not on a good "lifestyle" plan then whenever you overeat you risk the chance of gaining and keeping fat. Because my plan is NOT a low calorie "diet" my clients rarely gain weight when they go off the plan for a day or two. To learn more about how my program works feel free to email me:
gregdcruz@rogers.com
The beauty of racing is that as soon as I cross the finish line of the race I'm doing I'm already thinking about my next race.
Tomorrow I have a 25K trail race in Sulphur Springs, which is near Hamilton. Trail running is my first love and it seems like it's been months since I've had a trail race so I'm looking forward to doing this race.
Now that my marathon is behind me I'm going to focus on doing more trail races with the hope of doing a 50K trail race near the end of the season. I may do another marathon to prepare for the 50K as I know it will be my toughest run to date.
After the marathon I took 2 days off from running and then did a few light runs on Wednesday and Thursday. I went away on a much needed vacation for 5 days and although the weather wasn't great, it was nice to just get away and reflect on the marathon. I was and still am surprised at how non-runners view a marathon race. I've been met with nothing but smiles and congratulations whenever I tell people that I completed a marathon.
My eating wasn't the greatest over the weekend but I managed to exercise daily which helped. If you are not on a good "lifestyle" plan then whenever you overeat you risk the chance of gaining and keeping fat. Because my plan is NOT a low calorie "diet" my clients rarely gain weight when they go off the plan for a day or two. To learn more about how my program works feel free to email me:
gregdcruz@rogers.com
Tuesday, May 16, 2006
Mission Accomplished!
I'm writing this 2 days after completing my first marathon. It was one of the greatest experiences in my life as well as the most challenging.
I woke up at 4:30 AM to prepare for the race. I was nervous and excited but it was great to meet up with all my friends before the race which helped calm me down.
Before the race I had 1.5 bananas, 1 cup of tea and a bagel with peanut butter and honey.
The weather was cold and very windy. Seeing all the runners get ready for the race was a something I'll never forget. Michael Burgess sang the national anthem and Mayor McCallum (sp) fired off the starting gun.
I was fortunate enough to run with an experienced runner (thanks Theresa) who held me back each time I wanted to run too fast. I don't think I would have been able to finish the race had I started out too fast. I also ran with Nancy and Rob who were doing their first marathon.
All through the run we were able to share stories of our personal life and how we all started running. This helped pass the time and made for an enjoyable experience.
For the first time in my racing experience, I had to use the bathroom. This slowed me down a little but thankfully I was able to make up some time by going a little faster for a brief period of time.
At the 30K mark there was "wall" which we all had to run through. This was supposed to represent the feeling that a runner sometimes gets (both physical and mental) during a race. It's this point in the race where a runner will sometimes doubt him/herself.
Thankfully I never felt this but at the 32 K mark I knew I only had 10K to go so I decided to speed up a little. This turned out to be a mistake as I was only able to keep a faster pace for 2K. The final 8K was hard and it wasn't until the final 2K that I seemed to get another burst of energy. I was able finish the race in 4 hours and 3 minutes which I was happy with.
I couldn't have done this without the support of my girlfriend Cassandra. I can only imagine how she is going to feel after she completes her first marathon in December.
I plan on taking a few days off before preparing for my next race on May 27th.
Thank you for all your support!
I woke up at 4:30 AM to prepare for the race. I was nervous and excited but it was great to meet up with all my friends before the race which helped calm me down.
Before the race I had 1.5 bananas, 1 cup of tea and a bagel with peanut butter and honey.
The weather was cold and very windy. Seeing all the runners get ready for the race was a something I'll never forget. Michael Burgess sang the national anthem and Mayor McCallum (sp) fired off the starting gun.
I was fortunate enough to run with an experienced runner (thanks Theresa) who held me back each time I wanted to run too fast. I don't think I would have been able to finish the race had I started out too fast. I also ran with Nancy and Rob who were doing their first marathon.
All through the run we were able to share stories of our personal life and how we all started running. This helped pass the time and made for an enjoyable experience.
For the first time in my racing experience, I had to use the bathroom. This slowed me down a little but thankfully I was able to make up some time by going a little faster for a brief period of time.
At the 30K mark there was "wall" which we all had to run through. This was supposed to represent the feeling that a runner sometimes gets (both physical and mental) during a race. It's this point in the race where a runner will sometimes doubt him/herself.
Thankfully I never felt this but at the 32 K mark I knew I only had 10K to go so I decided to speed up a little. This turned out to be a mistake as I was only able to keep a faster pace for 2K. The final 8K was hard and it wasn't until the final 2K that I seemed to get another burst of energy. I was able finish the race in 4 hours and 3 minutes which I was happy with.
I couldn't have done this without the support of my girlfriend Cassandra. I can only imagine how she is going to feel after she completes her first marathon in December.
I plan on taking a few days off before preparing for my next race on May 27th.
Thank you for all your support!
Saturday, May 13, 2006
1 Day before my 1st Marathon!
In exactly 24 hours I will hopefully be celebrating the completion of my 1st Marathon race.
I didn't sleep too much last night and have been keeping myself busy today. All the preparations are over (except for one last pasta dinner at 8PM tonight). I visited the Marathon Expo in Mississauga today and picked up a few things for the race. I'm sufficiently stocked with enough carbohydrate gels and have decided not to run with water as there will be water stations at every 2K of the race. I've attached my bib number to my bib belt and will be making sure my mp3 player has fresh batteries in it.
I'm going to try and get to bed early as I have to get up at 4:30AM tomorrow.
I'll be happy to post my race day experience in a day or so.
I didn't sleep too much last night and have been keeping myself busy today. All the preparations are over (except for one last pasta dinner at 8PM tonight). I visited the Marathon Expo in Mississauga today and picked up a few things for the race. I'm sufficiently stocked with enough carbohydrate gels and have decided not to run with water as there will be water stations at every 2K of the race. I've attached my bib number to my bib belt and will be making sure my mp3 player has fresh batteries in it.
I'm going to try and get to bed early as I have to get up at 4:30AM tomorrow.
I'll be happy to post my race day experience in a day or so.
Friday, May 12, 2006
Friday May 12.06 - 2 nights to go!
I have to say that today has been the most stressful day so far with regards to my Marathon week. I've been having doubts about my ability to finish the race. I also have been eating so many carbohydrates that I'm ready to explode at any minute. If I see another bagel anytime soon.............
Couple that with the fact that I've decided not to do anything physically active for the next two days and you can see why I'm itching to get this race underway.
Since my last run on Wednesday morning I've done about 1 hour of cardio on my stationary bike. I was going to workout today but after thinking it over I decided that rest is the better option. This will allow my body to build up my Glycogen reserves so that come race day I'll have a good supply of energy. Between now and then I'll be drinking about 4Ltr's of water per day and roughly 240 grams of carbohyrates mostly coming from pasta, potatoes and bagels. My protein intake has been moderate and peanut butter is the only fat that I'm taking in right now. I've eliminated all fibre from my diet so I can avoid any gastrointestinal problems.
Now all I have to do is fight boredom!
Couple that with the fact that I've decided not to do anything physically active for the next two days and you can see why I'm itching to get this race underway.
Since my last run on Wednesday morning I've done about 1 hour of cardio on my stationary bike. I was going to workout today but after thinking it over I decided that rest is the better option. This will allow my body to build up my Glycogen reserves so that come race day I'll have a good supply of energy. Between now and then I'll be drinking about 4Ltr's of water per day and roughly 240 grams of carbohyrates mostly coming from pasta, potatoes and bagels. My protein intake has been moderate and peanut butter is the only fat that I'm taking in right now. I've eliminated all fibre from my diet so I can avoid any gastrointestinal problems.
Now all I have to do is fight boredom!
Wednesday, May 10, 2006
My last run before Sunday!
This was it! No more running until the Marathon on Sunday. I ran a moderate 8K at 5AM and picked up some great words of wisdom along the way (thanks Angie).
For me, this will be the hard part. I've got to try and relax, get some rest and try not to think about running 42K (26 miles).
I've been doing plenty of visualization and have been going through the race in my mind which has helped. These last few days are going to be crucical for me so wish me well!
I may try to do one day of weights on either Thursday or Friday as I don't think I'll be able to sit still and do nothing for 3 days.
For me, this will be the hard part. I've got to try and relax, get some rest and try not to think about running 42K (26 miles).
I've been doing plenty of visualization and have been going through the race in my mind which has helped. These last few days are going to be crucical for me so wish me well!
I may try to do one day of weights on either Thursday or Friday as I don't think I'll be able to sit still and do nothing for 3 days.
Tuesday, May 09, 2006
Marathon Week preparations begin!
I've been so pumped about my race on Saturday that it has taken some of the pressure off my upcoming initial marathon on Sunday.
I took Sunday off from any training but ran a soft 8K on Monday and a medium paced 9.5 K this morning (Thanks Cass and Nancy for joining me).
Tomorrow morning I will be doing a light run of hopefully 10K and this will be my last run before Sunday. I'm looking forward to running with the person who inspired me to take up running in the first place (Thanks Angie).
To me, this week has been all about reflections. It has given me a chance to look back on my life in the past year and give thanks for the many people who I've met that have inspired and motivated me during a rather tough time in my life.
It has also made me appreciate WHY I began running in the first place and that was to have FUN and meet new people. We all have different goals and reasons for why we have them but I firmly believe that as we get closer to reaching our goals, we should remember that there are so many people that have helped us along the way.
My diet this week has been heavy on the carbohydrates and low in fat and protein. I'm trying to build up my energy bank (glycogen) so I don't have to rely on insufficient forms of energy (fat) for a fuel. The carb loading phase will begin on Thursday, Friday and Saturday. Although this may sound appealing, in reality there are only a few carbs that I will allow myself to have (potatoes, pasta, bagels) and after awhile it tends to get boring. The other hard part for me will be not running for 3 consecutive days. Even though I know it will benefit me come race day, the great weather is making it hard not to run.
I took Sunday off from any training but ran a soft 8K on Monday and a medium paced 9.5 K this morning (Thanks Cass and Nancy for joining me).
Tomorrow morning I will be doing a light run of hopefully 10K and this will be my last run before Sunday. I'm looking forward to running with the person who inspired me to take up running in the first place (Thanks Angie).
To me, this week has been all about reflections. It has given me a chance to look back on my life in the past year and give thanks for the many people who I've met that have inspired and motivated me during a rather tough time in my life.
It has also made me appreciate WHY I began running in the first place and that was to have FUN and meet new people. We all have different goals and reasons for why we have them but I firmly believe that as we get closer to reaching our goals, we should remember that there are so many people that have helped us along the way.
My diet this week has been heavy on the carbohydrates and low in fat and protein. I'm trying to build up my energy bank (glycogen) so I don't have to rely on insufficient forms of energy (fat) for a fuel. The carb loading phase will begin on Thursday, Friday and Saturday. Although this may sound appealing, in reality there are only a few carbs that I will allow myself to have (potatoes, pasta, bagels) and after awhile it tends to get boring. The other hard part for me will be not running for 3 consecutive days. Even though I know it will benefit me come race day, the great weather is making it hard not to run.
Saturday, May 06, 2006
My first racing victory!
Wow! What a truly amazing day it has been.
I woke up at 6:00AM, and got ready for the race (Toronto Ultra race). Instead of my usual steeped tea and bagel from Timmy's I decided to just have some tea with a bagel with peanut butter and honey at home.
I arrived at the race site at approximately 7:15. This gave me plenty of time to pick up my race kit and mingle with plenty of runners. Most of them were doing either the 50 or 100K race. I did meet several though who were doing the 30K as a warm up for either the Ottawa or Cleveland Marathons in a few weeks. I think I was the only crazy one who decided to run a 30K race the week before a marathon.
EVERYONE I met today was so friendly and offered plenty of encouragement. The people who run trails are by far the friendliest people I've ever met. They are not driven by time or pace but instead are there to run for the enjoyment of running and to socialize afterwards.
The race started promptly at 8:00 AM and this was a 5K "out and back" which meant that I ran for 5K and then turned around and ran to the start again. I did this 3 times for a total of 30K. The course itself was on a bike path through a nature trail. The neat thing about today's race is that all the competitors started at the same time. I got to see everyone running and because all the categories were mixed together, I didn't know who I was running with or against. This made for a more relaxed race and I could just focus on my own pace.
I started off rather fast and finished the first 10K in fewer than 50 minutes. I was carrying a fuel belt which was uncomfortable so I dropped it off at the 10K mark and ran with a bottle in my hand instead. I took a gel after the 10K and 20K mark as well as some E-Load and water throughout.
It was a cold day with some drizzle of rain at the stIt tooK me about 15K to feel comfortable but after that I was fine. I got a little tired after the 23K mark but realizing that I only had another 7K to go I was able to push forward. I crossed the finish line at the 2:32 mark and was immediately asked how old I was. When I told the organizers my age, I was surprised to learn that I had come in first place! I was obviously overwhelmed, stunned and excited all at the same time. I forgot about the pain in my hips and knees and focused on my trophy instead. I phoned my sister, my girlfriend and my kids and they were all proud of what I had done. I HAD to go to the Running Room to show Nancy and Maureen what I had done. It was amazing to see how excited they were and even the customers applauded my efforts.
Today just emphasized what I already knew and that is that trail running is where I'm happiest. Once my marathon is completed next week, I'm going to focus on my training for my 50K trail race in either June or July.
A special thank you goes out to Cass for a truly great massage and also to Nancy for sharing in my joy today.
I woke up at 6:00AM, and got ready for the race (Toronto Ultra race). Instead of my usual steeped tea and bagel from Timmy's I decided to just have some tea with a bagel with peanut butter and honey at home.
I arrived at the race site at approximately 7:15. This gave me plenty of time to pick up my race kit and mingle with plenty of runners. Most of them were doing either the 50 or 100K race. I did meet several though who were doing the 30K as a warm up for either the Ottawa or Cleveland Marathons in a few weeks. I think I was the only crazy one who decided to run a 30K race the week before a marathon.
EVERYONE I met today was so friendly and offered plenty of encouragement. The people who run trails are by far the friendliest people I've ever met. They are not driven by time or pace but instead are there to run for the enjoyment of running and to socialize afterwards.
The race started promptly at 8:00 AM and this was a 5K "out and back" which meant that I ran for 5K and then turned around and ran to the start again. I did this 3 times for a total of 30K. The course itself was on a bike path through a nature trail. The neat thing about today's race is that all the competitors started at the same time. I got to see everyone running and because all the categories were mixed together, I didn't know who I was running with or against. This made for a more relaxed race and I could just focus on my own pace.
I started off rather fast and finished the first 10K in fewer than 50 minutes. I was carrying a fuel belt which was uncomfortable so I dropped it off at the 10K mark and ran with a bottle in my hand instead. I took a gel after the 10K and 20K mark as well as some E-Load and water throughout.
It was a cold day with some drizzle of rain at the stIt tooK me about 15K to feel comfortable but after that I was fine. I got a little tired after the 23K mark but realizing that I only had another 7K to go I was able to push forward. I crossed the finish line at the 2:32 mark and was immediately asked how old I was. When I told the organizers my age, I was surprised to learn that I had come in first place! I was obviously overwhelmed, stunned and excited all at the same time. I forgot about the pain in my hips and knees and focused on my trophy instead. I phoned my sister, my girlfriend and my kids and they were all proud of what I had done. I HAD to go to the Running Room to show Nancy and Maureen what I had done. It was amazing to see how excited they were and even the customers applauded my efforts.
Today just emphasized what I already knew and that is that trail running is where I'm happiest. Once my marathon is completed next week, I'm going to focus on my training for my 50K trail race in either June or July.
A special thank you goes out to Cass for a truly great massage and also to Nancy for sharing in my joy today.
Friday, May 05, 2006
Pre-Race rituals
So, with less than 12 hours before the start of my 30K race I will be eating my final "meal" in about 10 minutes.
Today has been a day of rest (no workouts) and plenty of water (4 Ltrs') and carbohydrates.
Like most runners, I'm very superstitious when it comes to races. I eat the same types of foods (blueberry bagels with peanut butter mostly) along with a BIG pasta dinner and a little bit of parmesan cheese. I've eliminated most fibrous foods for fear of upsetting my stomach.
Breakfast consisted of an egg white omelet with blueberry bagel and a potato with ketchup. Lunch was another bagel with peanut butter. In between I've been eating plenty of pretzels and a few frozen waffles.
In the morning I'll have my steeped tea and bagel from Tim Hortons and a banana.
I've just put all my pre-race items (mp3 player, water bottles, race belt, running shoes, and my gps 201 garmen) into my gym bag. Before bed I'll check the weather for tomorrow but have already decided to run in shorts and a long sleeve technical tee-shirt.
I can only imagine what next week will be like when I have to prepare for my first marathon.
Today has been a day of rest (no workouts) and plenty of water (4 Ltrs') and carbohydrates.
Like most runners, I'm very superstitious when it comes to races. I eat the same types of foods (blueberry bagels with peanut butter mostly) along with a BIG pasta dinner and a little bit of parmesan cheese. I've eliminated most fibrous foods for fear of upsetting my stomach.
Breakfast consisted of an egg white omelet with blueberry bagel and a potato with ketchup. Lunch was another bagel with peanut butter. In between I've been eating plenty of pretzels and a few frozen waffles.
In the morning I'll have my steeped tea and bagel from Tim Hortons and a banana.
I've just put all my pre-race items (mp3 player, water bottles, race belt, running shoes, and my gps 201 garmen) into my gym bag. Before bed I'll check the weather for tomorrow but have already decided to run in shorts and a long sleeve technical tee-shirt.
I can only imagine what next week will be like when I have to prepare for my first marathon.
Thursday, May 04, 2006
Marathon Training Upadate May 2-4th
Monday night was a great experience talking at the Running Room in Pickering. I could tell that the 5K runners had a good base of nutritional knowledge and yet also required some clarification on a few issues. With everyone into the "low carb craze" it was important for me to stress to the group why runners NEED carbohydrates. I came away from the talk with a sense of accomplishment and I look forward to my next nutrition talk on May 12th.
On Tuesday afternoon I ran 11K in about 1hour. The weather was great and it was nice to run in shorts and technical T-Shirt. Running in warmer weather is a new experience for me as I started running in the fall of 2005. My body has been used to winter running and now I must get acclimated to the warmer temperatures. What I've learned in just this short amount of time is the importance of keeping water with me. In the winter I could get away with not having water on runs less than 15K but now I'm finding myself constantly needing water even on a 10K run. I'm sure that the more experienced I get the more I'll know what to bring/not bring with me on my runs.
I went out on Wednesday morning and did 10K at 5AM. The first few K's were difficult but I soon found my groove and finished the run in about 51 minutes. I realized that it takes me roughly about 1hour to get into a comfortable rhythm. I also ran another 5K at a very slow pace in the evening to help my girlfriend prepare for her marathon in December. She has been unable to run for about a year and is feeling the frustration as she has to start from scratch again. She has completed several 1/2 marathons so it's difficult to start over again but it's also important for her to build up her base.
I'm going to take a few days off from running and do about 1hour on the stationary bike today so I can prepare for my 30K race on Saturday. After that it will be Marathon Week and the mental and physical preparations will be in full force!
On Tuesday afternoon I ran 11K in about 1hour. The weather was great and it was nice to run in shorts and technical T-Shirt. Running in warmer weather is a new experience for me as I started running in the fall of 2005. My body has been used to winter running and now I must get acclimated to the warmer temperatures. What I've learned in just this short amount of time is the importance of keeping water with me. In the winter I could get away with not having water on runs less than 15K but now I'm finding myself constantly needing water even on a 10K run. I'm sure that the more experienced I get the more I'll know what to bring/not bring with me on my runs.
I went out on Wednesday morning and did 10K at 5AM. The first few K's were difficult but I soon found my groove and finished the run in about 51 minutes. I realized that it takes me roughly about 1hour to get into a comfortable rhythm. I also ran another 5K at a very slow pace in the evening to help my girlfriend prepare for her marathon in December. She has been unable to run for about a year and is feeling the frustration as she has to start from scratch again. She has completed several 1/2 marathons so it's difficult to start over again but it's also important for her to build up her base.
I'm going to take a few days off from running and do about 1hour on the stationary bike today so I can prepare for my 30K race on Saturday. After that it will be Marathon Week and the mental and physical preparations will be in full force!
Tuesday, May 02, 2006
Sport specific nutrition programs available NOW!
Racing season is in full swing and wherever you look there are Ultra Marathons, Marathons, 1/2 Marathons, Duathlons and Triathlons.Each of these events brings a unique challenge when it comes to nutrition. Many athletes overlook the importance of a proper nutrition plan and as a result are unable to finish their race or meet a pre-planned goal.Not only do I have the educational experience necessary to develop a personalized nutrition plan for YOU, I also have competed in several trail races, 1/2 marathons and duathlons and I can assure you that I would not have been able to complete them without a sound nutrition plan.I have the following plans available with their respective prices, contact me at gregdcruz@rogers.com and let's get started today.
Ultra-Marathon Plan/Triathlon Plan ($120) This includes an analysis of your current eating pattern, 1meal plan based on your training (this includes a carbo-loading plan), a vitamin analysis, regular correspondence via email to answer any questions you may have, and a 1 follow up plan after your race.
Marathon Plan/1/2 Marathon Plan/Duathlon ($100) An analysis of your current eating pattern, 1 meal plan based on your training, a carbo loading plan, a vitamin analysis and regular correspondence via email.
*To help raise money for the Arthritis Society, I am donating $10 from every nutrition package purchased in your name. Not only will you be improving your own health, you will be helping to raise money for a great cause.
Ultra-Marathon Plan/Triathlon Plan ($120) This includes an analysis of your current eating pattern, 1meal plan based on your training (this includes a carbo-loading plan), a vitamin analysis, regular correspondence via email to answer any questions you may have, and a 1 follow up plan after your race.
Marathon Plan/1/2 Marathon Plan/Duathlon ($100) An analysis of your current eating pattern, 1 meal plan based on your training, a carbo loading plan, a vitamin analysis and regular correspondence via email.
*To help raise money for the Arthritis Society, I am donating $10 from every nutrition package purchased in your name. Not only will you be improving your own health, you will be helping to raise money for a great cause.
Monday, May 01, 2006
Marathon training update April 29-May1.06
Lending a helping hand!
This weekend I did a 10K run in support of an Eating Disorders clinic in London. Not only was this race for a great cause, it was also an opportunity to help someone train for an upcoming marathon in December.
My girlfriend is trying to raise money for The Arthritis Society ( http://cassandrakicksas.blogspot.com/) and this was her first race in over a year. I was very proud of her accomplishments and though it was difficult to slow my pace down at times, I knew this was going to help her reach her goal of completing her marathon.
After running the 10K however, I felt like I needed to run more K's to get ready for my own marathon in less than 2 weeks so I ran another 10K at my pace.
On Sunday I decided not to run but instead did 1 hour of cardio at the gym.
Today I took yet another day off from running, not easy considering the great weather, and went to the gym this morning at 5AM. I did a light weight workout and then did 1 hour of biking in the afternoon.
Tonight I'm going to do a nutrition talk at the running room in Pickering and I'm looking forward to "spreading my gospel of nutrition" to fellow runners and walkers.
I'd like to run on Tuesday, Wednesday and a light run on Thursday as I have a 30K trail race on Saturday. I'm hoping that this distance will prepare me for my marathon on the 14th.
This weekend I did a 10K run in support of an Eating Disorders clinic in London. Not only was this race for a great cause, it was also an opportunity to help someone train for an upcoming marathon in December.
My girlfriend is trying to raise money for The Arthritis Society ( http://cassandrakicksas.blogspot.com/) and this was her first race in over a year. I was very proud of her accomplishments and though it was difficult to slow my pace down at times, I knew this was going to help her reach her goal of completing her marathon.
After running the 10K however, I felt like I needed to run more K's to get ready for my own marathon in less than 2 weeks so I ran another 10K at my pace.
On Sunday I decided not to run but instead did 1 hour of cardio at the gym.
Today I took yet another day off from running, not easy considering the great weather, and went to the gym this morning at 5AM. I did a light weight workout and then did 1 hour of biking in the afternoon.
Tonight I'm going to do a nutrition talk at the running room in Pickering and I'm looking forward to "spreading my gospel of nutrition" to fellow runners and walkers.
I'd like to run on Tuesday, Wednesday and a light run on Thursday as I have a 30K trail race on Saturday. I'm hoping that this distance will prepare me for my marathon on the 14th.
Thursday, April 27, 2006
Marathon Training Update April 25-27
I did about 9K on Wednesday afternoon and even went to the gym on Wednesday evening around 11PM for an hour of some cross training. I've been doing so much running lately that I've lost interest in weight training altogether. I realize the importance of it but it's hard to fit it in to my schedule. I also feel that working at a gym has made it hard to be there when I don't HAVE to.
Nonetheless I'm going to try to do some cross training two times per week.
Today I ran about 17K in the morning. I've had to alter my running schedule slightly to fit into my work schedule so this has been my 4th consecutive day of running. I'm looking forward to taking tomorrow off.
I will be running a 10K race in London to support Eating Disorders. This cause is obviously close to my heart so I'm looking forward to running in this event. I'm not a big fan of 10K races but it will be nice chance to run a different route than I'm accustomed to.
It will also give me a chance to break in my new running shoes. Being the novice runner that I am, I've been need of new shoes for about a month or two. I've been told that a good running shoe will last about 600 kilometers. I've been running approximately 60-70K a week for the past 5 months........
I visited a great running store today and got some good words of wisdom about how to handle my first marathon race. Although the advice was well intentioned, it also scared me a little. These next few weeks are going to be very important and I'll need to make sure that my body is well conditioned and rested for the marathon.
Nonetheless I'm going to try to do some cross training two times per week.
Today I ran about 17K in the morning. I've had to alter my running schedule slightly to fit into my work schedule so this has been my 4th consecutive day of running. I'm looking forward to taking tomorrow off.
I will be running a 10K race in London to support Eating Disorders. This cause is obviously close to my heart so I'm looking forward to running in this event. I'm not a big fan of 10K races but it will be nice chance to run a different route than I'm accustomed to.
It will also give me a chance to break in my new running shoes. Being the novice runner that I am, I've been need of new shoes for about a month or two. I've been told that a good running shoe will last about 600 kilometers. I've been running approximately 60-70K a week for the past 5 months........
I visited a great running store today and got some good words of wisdom about how to handle my first marathon race. Although the advice was well intentioned, it also scared me a little. These next few weeks are going to be very important and I'll need to make sure that my body is well conditioned and rested for the marathon.
Monday, April 24, 2006
Marathon training update April 24.06
This past weekend was the first time in my brief running career that I didn't run. After doing 16K in the Seaton trail on Friday I decided to take Saturday off and was going to do 30K on Sunday. However, the bleak weather and sore knees, ankles from running in the trails, seemed to affect my enthusiasm as I decided against doing my long run on Sunday.
I realized how quickly it is to get into a "funk" with regards to training and this can also happen when it comes to following a new way of eating. Over the weekend I had to fight the urge to keep myself motivated and this time I lost the battle. I'm sure I needed the extra rest but when you are on a "schedule" and get sidetracked, it's hard to justify why you didn't run/train or eat properly.
Instead of looking back, though, I decided to start the week off right by hitting the road once again. I told myself that I was going to run today NO MATTER WHAT and I ended up having fairly good 11K run in the middle of the afternoon. Those first few kilometers, though, were very hard and it would have been easy to turn around and quit. It's during these times that you must be strong enough within yourself to keep going. I used plenty of visualization during my run to keep myself from quitting and at the end I was glad I was able to complete my running goal.
The Mississauga Marathon is 3 weeks away so these are the weeks that are the toughest. I feel ready but I'm sure I'll be having these mini battles, with regards to motivation, up until race weekend.
I realized how quickly it is to get into a "funk" with regards to training and this can also happen when it comes to following a new way of eating. Over the weekend I had to fight the urge to keep myself motivated and this time I lost the battle. I'm sure I needed the extra rest but when you are on a "schedule" and get sidetracked, it's hard to justify why you didn't run/train or eat properly.
Instead of looking back, though, I decided to start the week off right by hitting the road once again. I told myself that I was going to run today NO MATTER WHAT and I ended up having fairly good 11K run in the middle of the afternoon. Those first few kilometers, though, were very hard and it would have been easy to turn around and quit. It's during these times that you must be strong enough within yourself to keep going. I used plenty of visualization during my run to keep myself from quitting and at the end I was glad I was able to complete my running goal.
The Mississauga Marathon is 3 weeks away so these are the weeks that are the toughest. I feel ready but I'm sure I'll be having these mini battles, with regards to motivation, up until race weekend.
Friday, April 21, 2006
Training update April 20-21/06
The weather was fantastic on Thursday the 20th and I ran 12K at about 7:30 AM. I pushed it a little harder and did some interval speed work. My average pace was a 5:10K.
Today I decided to hit the trails and did a combination of running and walking at the Seaton Trail for approximately 16K. For those of you who know this trail you understand just how technical (re:HARD) the terrain is. I'm always more sore after doing a trail run than a road race/run. Thankfully I'm taking tomorrow off and will do a long slow run on Sunday morning or afternoon.
I've been eating plenty of carbohydrates today to replenish my Glycogen levels in preparation for my long run on Sunday.
The average calories burned for my 12K runs are 1100.
I've run a total of 52K with another 30 planned for Sunday. Let's hope the weather co-operates.
I would not be able to withstand this amount of running without a sound nutritional plan. If you are interested in improving your health and/or are involved in a sports related activity and require some nutrition counseling contact me and let's get started.
Greg
gregdcruz@rogers.com
Today I decided to hit the trails and did a combination of running and walking at the Seaton Trail for approximately 16K. For those of you who know this trail you understand just how technical (re:HARD) the terrain is. I'm always more sore after doing a trail run than a road race/run. Thankfully I'm taking tomorrow off and will do a long slow run on Sunday morning or afternoon.
I've been eating plenty of carbohydrates today to replenish my Glycogen levels in preparation for my long run on Sunday.
The average calories burned for my 12K runs are 1100.
I've run a total of 52K with another 30 planned for Sunday. Let's hope the weather co-operates.
I would not be able to withstand this amount of running without a sound nutritional plan. If you are interested in improving your health and/or are involved in a sports related activity and require some nutrition counseling contact me and let's get started.
Greg
gregdcruz@rogers.com
Wednesday, April 19, 2006
Training Update April 17-19
This has been a very productive week and it helps that the weather has co-operated nicely. I'm seeing runners and cyclists everywhere which makes me realize that I'm not alone in my passion for improving my physical health.
I ran for 12 K on both Tuesday and Wednesday and burned just over 1000 kcal's. Those winter runs are starting to pay dividends now as my speed seems to be increasing now that I don't have to wear all those "layers."
I've found a new "favorite" protein bar from the makers of Trioplex which contains 300 kcals and has a good ratio of protein, fat and carbohydrates. I've been using these for lunches and also having more protein shakes than normal. I find that when the weather turns nice it becomes harder to eat so these bars/shakes can help to keep those calories up.
Tomorrow I'm going to run another 12K and then rest up for hopefully a long run on Saturday or Sunday.
There is a 10K run in London to support Eating Disorders which I’m thinking about doing at the end of April. I wasn’t going to do any 10K races but this one is for a good cause so I’ll probably do it.
I ran for 12 K on both Tuesday and Wednesday and burned just over 1000 kcal's. Those winter runs are starting to pay dividends now as my speed seems to be increasing now that I don't have to wear all those "layers."
I've found a new "favorite" protein bar from the makers of Trioplex which contains 300 kcals and has a good ratio of protein, fat and carbohydrates. I've been using these for lunches and also having more protein shakes than normal. I find that when the weather turns nice it becomes harder to eat so these bars/shakes can help to keep those calories up.
Tomorrow I'm going to run another 12K and then rest up for hopefully a long run on Saturday or Sunday.
There is a 10K run in London to support Eating Disorders which I’m thinking about doing at the end of April. I wasn’t going to do any 10K races but this one is for a good cause so I’ll probably do it.
Saturday, April 15, 2006
Training Update April 15/06
I did a nutrition talk at the Running Room this morning and it seemed to go well. I talked about my 5 point plan for weight loss and stimulated a good conversation within the group. This was the first of 3 talks that I'm scheduled to do for the Running Room.
This group consisted of walkers so my focus was primarily on weight loss/maintenance.
After the talk I did a 30K run along the Ajax Waterfront with a very experienced trail runner. This runner is training for a 100 MILE race so I'm hanging on every word he has so I can get some much needed help as I train for my 50K race later in the summer.
We finished the run in just about 3hours and my legs are a little tight but not too bad.
I'm hoping to get in another 10K run tomorrow morning.
Greg
This group consisted of walkers so my focus was primarily on weight loss/maintenance.
After the talk I did a 30K run along the Ajax Waterfront with a very experienced trail runner. This runner is training for a 100 MILE race so I'm hanging on every word he has so I can get some much needed help as I train for my 50K race later in the summer.
We finished the run in just about 3hours and my legs are a little tight but not too bad.
I'm hoping to get in another 10K run tomorrow morning.
Greg
Friday, April 14, 2006
Training update April 14.06
I decided to venture into the foreign world of weight training today. It's funny, I used to weight traing daily at 5AM but since I've discovered running I seem to be less interested in being inside to get my exercise. I did have a good 1 hour workout though and will try to get some rest as I have my long run tomorrow (34-36K). I'm also thankful that Quizno's is open on this holiday Friday as this is turning out to be a great way to keep my carbohydrates up.
Thursday, April 13, 2006
My First Marathon
It is a little less than 1 month away from my first marathon in Mississauga (May 14th) and I've been training hard for the past few months. I consider myself a Trail Runner first and a road runner second. Most of the people that I run with seem obsessed with qualifying for the Boston Marathon. For those not familiar, the Boston Marathon is considered the "crème de la crème" of Marathon races. Unlike other marathons, in order to race in this one you need to qualify by running under a certain time based on your age.
Although I like road races I don't have the desire that some of my friends do for Boston. In fact, I'm using the Mississauga Marathon as a "hurdle" for my REAL goal and that is to complete a 50K trail race before September of this year.
I thought I would use my blog as a way to keep myself and others motivated by posting my training and nutrition program. I will try to update this daily but for now I'll give a brief synopsis of my week so far.
I've run 33K so far this week (Mon, Wed, Thur) all at roughly a 5:20 pace. This burns anywhere from 900 to 1000 calories.
I run at 5AM and prefer this time to train as it works with my schedule at work. Sometimes I'll run in the afternoon if I can't get out of bed.
My current weight is 163 pounds and I'd like to enter the Mississauga Marathon at 155 pounds. My body fat is anywhere from 11-13% which I'm happy with. My typical eating pattern is as follows:
Pre-Run @ 4:40 AM, 1/2 banana with 1 cup of green tea
Post-Run one banana approximately 30 minutes after my run. This is followed by a protein shake with some berries and my Multi Vitamins
Breakfast: 4 egg whites with 1-2 tbsp. of feta cheese, one cup of oatmeal with peanut butter, cinnamon and splenda (don't knock it until you try it)
Lunch: I've been at work so it's been tough to get a "meal in" so I've been using protein shakes or protein bars (Trioplex, Zone Bars or Meso Tech)
Mid-Afternoon: I make this my biggest meal of the day as I'm working until 8:30 most nights. I'll either have have another bowl of oatmeal with some protein (chicken, turkey) or I'll have some Turkey Chili with red potatoes. I like to throw in some fruit (oranges, apples)
Dinner: Usually another shake or bar
After dinner: This tends to be the hard part. I'll eat some carbs as I need it for my run the next morning and this could come in the form of a bar or two, sometimes rice cakes, sometimes a protein shake with some peanut butter.
My total calories hover between 3000 and 3500 with approximately 50% being made up of carbohydrates.
I'll begin carbo loading today in preparation for my long run on either Friday or Saturday (32 to 36K). What this means is that I'll take in a little more carbohydrates and not as much protein. I'll also eliminate fiber from my diet as much as possible. I find that this practice works well for my body.
I did the Seaton Trail race last Saturday and was happy with my time of 2:43 for 26K. You can check out my pictures at:
http://ouser.org/photos/06/st/?image=_mg_8725
My next race prior to Mississauga will be May 6th which is a 30K race called the Toronto Ultra Race.
Wish me luck!
Greg
Although I like road races I don't have the desire that some of my friends do for Boston. In fact, I'm using the Mississauga Marathon as a "hurdle" for my REAL goal and that is to complete a 50K trail race before September of this year.
I thought I would use my blog as a way to keep myself and others motivated by posting my training and nutrition program. I will try to update this daily but for now I'll give a brief synopsis of my week so far.
I've run 33K so far this week (Mon, Wed, Thur) all at roughly a 5:20 pace. This burns anywhere from 900 to 1000 calories.
I run at 5AM and prefer this time to train as it works with my schedule at work. Sometimes I'll run in the afternoon if I can't get out of bed.
My current weight is 163 pounds and I'd like to enter the Mississauga Marathon at 155 pounds. My body fat is anywhere from 11-13% which I'm happy with. My typical eating pattern is as follows:
Pre-Run @ 4:40 AM, 1/2 banana with 1 cup of green tea
Post-Run one banana approximately 30 minutes after my run. This is followed by a protein shake with some berries and my Multi Vitamins
Breakfast: 4 egg whites with 1-2 tbsp. of feta cheese, one cup of oatmeal with peanut butter, cinnamon and splenda (don't knock it until you try it)
Lunch: I've been at work so it's been tough to get a "meal in" so I've been using protein shakes or protein bars (Trioplex, Zone Bars or Meso Tech)
Mid-Afternoon: I make this my biggest meal of the day as I'm working until 8:30 most nights. I'll either have have another bowl of oatmeal with some protein (chicken, turkey) or I'll have some Turkey Chili with red potatoes. I like to throw in some fruit (oranges, apples)
Dinner: Usually another shake or bar
After dinner: This tends to be the hard part. I'll eat some carbs as I need it for my run the next morning and this could come in the form of a bar or two, sometimes rice cakes, sometimes a protein shake with some peanut butter.
My total calories hover between 3000 and 3500 with approximately 50% being made up of carbohydrates.
I'll begin carbo loading today in preparation for my long run on either Friday or Saturday (32 to 36K). What this means is that I'll take in a little more carbohydrates and not as much protein. I'll also eliminate fiber from my diet as much as possible. I find that this practice works well for my body.
I did the Seaton Trail race last Saturday and was happy with my time of 2:43 for 26K. You can check out my pictures at:
http://ouser.org/photos/06/st/?image=_mg_8725
My next race prior to Mississauga will be May 6th which is a 30K race called the Toronto Ultra Race.
Wish me luck!
Greg
Saturday, April 01, 2006
How to avoid "hitting the WALL!"
Marathon runners often use the term "hitting the wall" when they run out of energy near the end of a long race. There comes a point in a race when your energy reserves are empty and your body must rely on insufficient forms of energy to get you to the finish line.
This term also applies to people who are trying to lose those extra 5 or so pounds. It seems that no matter how many hours you exercise or how closely you monitor your calories those last few pounds take forever to come off. It is at this time that people look to "quick fixes" to try and get to their goal weight. DON'T BE ONE OF THEM!
Remember that you are trying to change your lifestyle NOT just looking for a quick way to get you to your goal at the expense of putting your health at risk.
Instead of dwelling on what needs to be accomplished, why not give yourself positive encouragement for what you HAVE accomplished. I'm not a fan of weight scales so for me I use measurements as a way to monitor my client’s progress. Also there are things that are going on inside your body that are more important than just those extra 5 pounds. You may have to re-examine your goals and look at other factors which may be hindering your progress such as stress, water consumption and sleeping.
It is important during this time to keep a positive outlook as it is easy to become irritated with your inability to reach your goal as quickly as you would like. When you realize that this is a lifelong journey it should take some of the pressure off. Also begin to see how much hard work you have put in already and give yourself a reward such as buying some new clothes or some new music or even a rest from the gym. When you return you may find yourself re-energized and well rested. Try to change up your routine as the body gets used to the same program after a few weeks. Above all else though, keep reminding yourself of how well you are doing and how far you have come!
This term also applies to people who are trying to lose those extra 5 or so pounds. It seems that no matter how many hours you exercise or how closely you monitor your calories those last few pounds take forever to come off. It is at this time that people look to "quick fixes" to try and get to their goal weight. DON'T BE ONE OF THEM!
Remember that you are trying to change your lifestyle NOT just looking for a quick way to get you to your goal at the expense of putting your health at risk.
Instead of dwelling on what needs to be accomplished, why not give yourself positive encouragement for what you HAVE accomplished. I'm not a fan of weight scales so for me I use measurements as a way to monitor my client’s progress. Also there are things that are going on inside your body that are more important than just those extra 5 pounds. You may have to re-examine your goals and look at other factors which may be hindering your progress such as stress, water consumption and sleeping.
It is important during this time to keep a positive outlook as it is easy to become irritated with your inability to reach your goal as quickly as you would like. When you realize that this is a lifelong journey it should take some of the pressure off. Also begin to see how much hard work you have put in already and give yourself a reward such as buying some new clothes or some new music or even a rest from the gym. When you return you may find yourself re-energized and well rested. Try to change up your routine as the body gets used to the same program after a few weeks. Above all else though, keep reminding yourself of how well you are doing and how far you have come!
Wednesday, March 15, 2006
The importance of Antioxidants
When our bodies are under stress our cells become destabilized by Free Radicals. Think of Free Radicals as negative charges that are attacking a healthy cell. Our bodies counteract these free radicals by producing antioxidants which attack these free radicals. Unfortunately during the release of antioxidants, MORE free radicals are released.
For this reason it is important that our diets contain a sufficient amount of antioxidants to help protect our bodies from the damage that free radicals inflict on our cells.
When we exercise we are placing stress on our cells and it is only through proper rest and nutrition that we can build our cells stronger than they were before.
Vitamin A, C, E and a mineral called Selenium are all very high in antioxidants. There are others which include Co-enzyme Q10, grape seed extract and green tea which have high amounts of antioxidants.
Foods such as blueberries, strawberries, kiwis and tomatoes are also high on this list.
Unfortunately many of the foods we eat are not of the best quality and therefore a good multivitamin is recommended to ensure that we are getting the proper amounts of these and other key vitamins and minerals in our system. Runners, because we put ourselves through so much physical stress, are especially in need of a good multivitamin.
For information on what supplements are right for YOU contact me.
Greg
For this reason it is important that our diets contain a sufficient amount of antioxidants to help protect our bodies from the damage that free radicals inflict on our cells.
When we exercise we are placing stress on our cells and it is only through proper rest and nutrition that we can build our cells stronger than they were before.
Vitamin A, C, E and a mineral called Selenium are all very high in antioxidants. There are others which include Co-enzyme Q10, grape seed extract and green tea which have high amounts of antioxidants.
Foods such as blueberries, strawberries, kiwis and tomatoes are also high on this list.
Unfortunately many of the foods we eat are not of the best quality and therefore a good multivitamin is recommended to ensure that we are getting the proper amounts of these and other key vitamins and minerals in our system. Runners, because we put ourselves through so much physical stress, are especially in need of a good multivitamin.
For information on what supplements are right for YOU contact me.
Greg
Saturday, February 18, 2006
240/42 How I became a Sports Nutritionist
240/42!
These two numbers represented my largest body weight and pant size when I was 15 years old.
When I finally decided to lose weight I had no idea of what a calorie was or even what healthy eating was. My father was diagnosed with Diabetes and was told that in order to control his disease he needed to lose weight. I remember watching him weigh his food daily to make sure he was getting the proper amount of carbohydrates, proteins and fats. The food he was eating was lots of fruits, vegetables, lean proteins with moderate fat and he was able to lose weight while doing very little exercise.
At 15 I was heavily involved in sports such as hockey and football, however, because of my weight I was unable to compete at the level I wanted to. I was constantly teased in grade school and used food to help distract me from my pain. I hated my body and realized that I needed to do something about it, and soon. I decided to follow what my father was doing. This helped me lose some weight.
However, the weight did not come off fast enough for me with diet alone and so I exercised daily for at least 3 hours. As the weight started to come off I still wasn't satisfied. This, as I later learned, was the beginning of my eating disorder. I was able to lose about 60 pounds over the course of one summer vacation and returned to school weighing 180 pounds. While my classmates and teachers continued to congratulate me on what I had accomplished, each time I looked into the mirror I still wasn't happy with what I saw. For those of you who have an eating disorder, I'm sure you can relate to this. I used exercise, purging, fad diets, sweat suits and laxatives to try to shed more weight. This led to some weight loss but eventually the weight went back up. I realized that exercise was what I needed to do in order to keep the weight off permanently and I continued to do so daily, playing any sport I could such as football, basketball, tennis and hockey. During this time, my eating disorder was kept hidden from everyone. I would eat “junk food” from time to time but always did this alone so nobody would see me. I managed to get through High School without too much difficulty and my eating disorder was unconsciously put on the back burner for the time being.
After finishing High School, I went to College to study Recreation Management, and then on to University where I received my BSc. in Nutritional Science. Along the way I studied Sports Nutrition from the Canadian Health Food Association and uncovered the many flaws in the Canada Food Guide approach to healthy eating. I did not want to become a Dietician—after all, Dieticians believed in the flawed Canada Food Guide. Instead, I developed my own nutritional program based on trial and error, research, as well as some elements garnered from some evidence-based programs I've tried in the past.
I recently started running in August of 2005 and realized what an amazing physical activity this was. It's an effective way to lose weight, but unfortunately for someone who has an eating disorder like myself, it needs to be balanced to be considered healthy. In all honestly, my commitment and passion for running has brought back some memories of my unbalanced teens. I've worked closely with many runners, including many women at the gym where I work, and have found that there are a high percentage of runners with eating disorders. I have decided to share my personal experience with an eating disorder with those whom I feel it could help, and I am compelled to write this Blog to let others know that they are not alone. For those of us who struggle with poor body image, it is all about balance.
Through my experiences with counseling alcoholics and drug addicts, I believe that eating disorders are the hardest addictions to manage and cope with. The reason for this is I cannot escape from the fact that I need to eat in order to stay alive. Addicts and alcoholics can stay away from their addictive substances and still live, but those of us who have eating disorders have to deal with food and our bodies on a daily basis. I’ve learned that my eating disorder will always be there but I can control how much time I spend thinking about it and how I am going to manage it.
Those of us who have eating disorders, recognize that we will have good and bad body image days. Our family and friends may never understand this, but it helps to talk to about it, so those of you who do suffer from this disorder, I hope you have the strength to put together a great support system.
Eating disorders are very much an isolating illness and by speaking frankly about my own issues, I hope that more of you will feel comfortable talking about this with your own family/friends.
My hope is that my story is able to help some of you realize that you can accomplish anything you put your mind to and that you need to set goals and map out a healthy plan to achieve these goals.
If you or someone you know, is suffering from an eating disorder, there are places that can help. One such organization is called Sheena's Place (http://www.sheenasplace.org/main.html) and they have group and individual counseling available.
My company will help you to not only achieve your evolving goals in a healthy and balanced approach, but will ensure you maintain your successes. For more information about how to begin, contact me at
gregdcruz@rogers.com
These two numbers represented my largest body weight and pant size when I was 15 years old.
When I finally decided to lose weight I had no idea of what a calorie was or even what healthy eating was. My father was diagnosed with Diabetes and was told that in order to control his disease he needed to lose weight. I remember watching him weigh his food daily to make sure he was getting the proper amount of carbohydrates, proteins and fats. The food he was eating was lots of fruits, vegetables, lean proteins with moderate fat and he was able to lose weight while doing very little exercise.
At 15 I was heavily involved in sports such as hockey and football, however, because of my weight I was unable to compete at the level I wanted to. I was constantly teased in grade school and used food to help distract me from my pain. I hated my body and realized that I needed to do something about it, and soon. I decided to follow what my father was doing. This helped me lose some weight.
However, the weight did not come off fast enough for me with diet alone and so I exercised daily for at least 3 hours. As the weight started to come off I still wasn't satisfied. This, as I later learned, was the beginning of my eating disorder. I was able to lose about 60 pounds over the course of one summer vacation and returned to school weighing 180 pounds. While my classmates and teachers continued to congratulate me on what I had accomplished, each time I looked into the mirror I still wasn't happy with what I saw. For those of you who have an eating disorder, I'm sure you can relate to this. I used exercise, purging, fad diets, sweat suits and laxatives to try to shed more weight. This led to some weight loss but eventually the weight went back up. I realized that exercise was what I needed to do in order to keep the weight off permanently and I continued to do so daily, playing any sport I could such as football, basketball, tennis and hockey. During this time, my eating disorder was kept hidden from everyone. I would eat “junk food” from time to time but always did this alone so nobody would see me. I managed to get through High School without too much difficulty and my eating disorder was unconsciously put on the back burner for the time being.
After finishing High School, I went to College to study Recreation Management, and then on to University where I received my BSc. in Nutritional Science. Along the way I studied Sports Nutrition from the Canadian Health Food Association and uncovered the many flaws in the Canada Food Guide approach to healthy eating. I did not want to become a Dietician—after all, Dieticians believed in the flawed Canada Food Guide. Instead, I developed my own nutritional program based on trial and error, research, as well as some elements garnered from some evidence-based programs I've tried in the past.
I recently started running in August of 2005 and realized what an amazing physical activity this was. It's an effective way to lose weight, but unfortunately for someone who has an eating disorder like myself, it needs to be balanced to be considered healthy. In all honestly, my commitment and passion for running has brought back some memories of my unbalanced teens. I've worked closely with many runners, including many women at the gym where I work, and have found that there are a high percentage of runners with eating disorders. I have decided to share my personal experience with an eating disorder with those whom I feel it could help, and I am compelled to write this Blog to let others know that they are not alone. For those of us who struggle with poor body image, it is all about balance.
Through my experiences with counseling alcoholics and drug addicts, I believe that eating disorders are the hardest addictions to manage and cope with. The reason for this is I cannot escape from the fact that I need to eat in order to stay alive. Addicts and alcoholics can stay away from their addictive substances and still live, but those of us who have eating disorders have to deal with food and our bodies on a daily basis. I’ve learned that my eating disorder will always be there but I can control how much time I spend thinking about it and how I am going to manage it.
Those of us who have eating disorders, recognize that we will have good and bad body image days. Our family and friends may never understand this, but it helps to talk to about it, so those of you who do suffer from this disorder, I hope you have the strength to put together a great support system.
Eating disorders are very much an isolating illness and by speaking frankly about my own issues, I hope that more of you will feel comfortable talking about this with your own family/friends.
My hope is that my story is able to help some of you realize that you can accomplish anything you put your mind to and that you need to set goals and map out a healthy plan to achieve these goals.
If you or someone you know, is suffering from an eating disorder, there are places that can help. One such organization is called Sheena's Place (http://www.sheenasplace.org/main.html) and they have group and individual counseling available.
My company will help you to not only achieve your evolving goals in a healthy and balanced approach, but will ensure you maintain your successes. For more information about how to begin, contact me at
gregdcruz@rogers.com
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