My Carbo loading program

OK, believe it or not but carbo loading isn't what you think it is. In a nutshell here is what I am doing for the next three days in preparation for my race on Sunday. I'm trying to eat enough carbohydrates so that by the time Sunday rolls around I will have enough stored energy (Glycogen) to carry through my race.

What that means for me is that I have to consume 9 to 10 grams per kg of body-weight which for me works out to the following:

My weight in Kg's: 70.4 X 10 grams = 700 gms/day
For every 1 gram of carbohydrate = 4 calories so from Carbohydrates alone, my total calories need to be 2800.

Throw in Protein at about 15% and Fat at another 15% and I will be eating roughly 3000 to 4000 calories over the next few days. Since this is a 1/2 Marathon I will probably consume 3/4 of the amount that I would if I were running a 30K trail race or full marathon.
Here are some of the foods that I will be eating and the amount of carbohydrates in each:
Blueberry Bagels (60 grams each)
1 Cup of White Pasta (53 grams)
1 Medium White/Red Potato (55 grams)
Cliff Bars (45 grams)
Protein Bars (40-50 grams)
Pretzels (60-70 grams per serving)
1 Cup of White Rice (48 grams)
2 pancakes (52 grams)

I don't like to experiment with too many new foods during this time and I'll eat the same foods that you see on this list for most of the next three days. I will also lower my protein intake and I'll eliminate most of the fibre as well. I do not want to risk any possible stomach problems between now and the race. Most of the foods on the above list I don't eat unless I am carbo loading and because they are "white" products I realize that nutritionally they are not the best. However, I have to take into account that I need to be able to eat lots of carbs and if I were to use more of the whole grain products (brown rice instead of white) then I would be unable to do so because the fibre in these foods would make me full.
During the next three days I will also rest and drink approximately 3-4 Ltrs. of water. I will also NOT weigh myself as the increased carbohydrates together with the decrease in physically activity will result in some weight gain. Thankfully by the time next week rolls around I'll be right back where I need to be and I realize that this is a temporary thing. For someone who has had weight issues in the past though, it can be challenging at times.

Having done this routine for quite some time and seeing the results that my client get from it, I know that it works and so I continue to do it. However, the next time someone says that they are "carbo-loading" for a race please take the time to let them know that you are sorry to hear that......

My favorite run of the week

My Wednesday runs are far and away my favorite runs of the week.
There are many reasons why but the main one is that I get to get caught up on all the running news with one of my friends. What made today even better was that another of my friends came along too. It has seemed like forever since the three of us ran together and what makes our friendship so great is that even though it's been awhile since we got together it felt like we just picked up where we left off. To me that's what separates great friends from casual ones. One of our other friends is nursing an injury right now and hopefully she will return when she is healthy.
These two women have taught me plenty about running and know me very well. Running with them gives me the confidence to know that I can accomplish anything I set my mind to. They are such a positive influence in my life and I'm lucky to count them as friends.

Today we talked about everything from eating, our favorite races from last year and what races we want to run together. Just the thought about the races we want to run together really made my day. The race day experience for me has more to do with being surrounded by great people and sharing our individual accomplishments afterwards than just the race itself. I may have had a bad race or two BUT I can honestly say that I've never had a bad day at a race.

I will take tomorrow off and ride the bike instead. Then on Friday I will do a light 5-6K in preparation for my race on Sunday.
Thanks Nancy and Theresa!

Must be the shoes!

Yesterday, in keeping with my "positive attitude week" I visited my favorite running store, the Pickering Running Room. Not only was it a great time to see the staff but I also picked up a new pair of shoes. I didn't realize how bad my shoes were until I flipped them over and saw that there was little to no supports left on the sides and bottom of the shoe. I try to buy new shoes every 3 months but usually a good indicator for me is when I start to suffer from Plantar Fascitis. This basically means that my heels and the underneath of my feet become very sore especially in the morning. I've been dealing with this for a little over 2 weeks.
Today I had my first run in my new shoes and did 11K in 53:22. The new shoes were amazing and it felt like I was running on a cloud for most of the run. It was difficult to slow down and at times when I thought I was running slowly I glanced at my watch only to discover that I was still running a fast pace.

I'm in the final preparations for my taper with just one more run to go (possibly two at the most). I will do another 10K on Wednesday and if I do run on Thursday it will only be about 5K at the most. What will make it difficult for me is the weather. Today was the first time in weeks that I didn't have to run with gloves and a double layer of clothing. I'm sure this also contributed to my speed today. I'm hoping that the weather in Peterborough will be as nice as it was today.

Race Week

It's hard to believe but my race season begins this weekend in Peterborough as I have 1/2 Marathon Race on Sunday. My last race was a full marathon in December and since that time I've been following a strict training program in preparation for the Mississauga Marathon in May. As much as I love running, I find that having a race to compete in gives me just the motivation I need. I have 3 races before the Marathon (Peterborough 1/2 Marathon, Around the Bay 30K in March and a 26K Trail Race in April)
I like the fact that each race I will be doing will be progressively harder and this should prepare me well for my next Marathon.

With regards to this race, this morning I had a great 10K race and used plenty of mental imagery along the way. I kept thinking about how the race was going to play out for me and ran a few Kilometres at my expected race pace (sub 5 minK).

This weekend I also dowloaded some new songs onto my MP3 player. I can listen to just about anything from AC/DC to Gwen Stefani. Three songs that I have included for this race are "Snow" by the Chili Peppers, "Not ready to make nice" by the Dixie Chicks and "Holiday" by Green Day. Sometimes when I'm running and a great song comes on I feel like I'm dancing instead of running.

I'm keeping my eye on the temperature for this weekend and right now it looks like it will be fairly decent day with around a high of 6C and a slight chance of rain. Having run in -20+ temperatures for the last few weeks I'll take any weather above zero right now. Winter running certainly slows you down as you have to wear extra layers of clothing. I doubt I'll be able to break out my shorts on Sunday but you never know......

Resting Metabolic Rate

Last night I did a nutrition talk at the Pickering Running Room. Whenever I do these talks I start off by telling them about my own personal struggle with being overweight. When I designed my program, one of the main things I looked at was something called the RMR (Resting Metabolic Rate). What this means is that we all need a certain amount of calories to keep us alive for a period of 24 hours. There are a number of factors that affect our RMR such as age, weight, fat free body mass, the weather, meals, crash dieting, pregancy an some supplements;

AGE: As we age our RMR goes down

Weight/Fat Free Body Mass: The more muscle we have the higher our RMR is

The Weather: The colder the temperature, the more energy we expend

Meals: Small regular meals will increase your RMR.

Crash Dieting: Our bodies need consistency and most diets end up lowering the RMR by not giving people the amount of calories they need just to survive safely.

Pregnancy: It can increase your RMR.

Supplements: Some supplements can increase your RMR.

There are a few different calculations to determine what your RMR is. Fortunately when I get my clients to complete their questionnaire, I input this information into my nutrition program and it gives me a very accurate measurement. After I have determined their own RMR I begin the process of completing a meal plan specifically for their own needs. This includes not only their RMR but also any physical activity they do such as running, lifting weights, etc.
For more information about my nutrition programs you can contact me at:
gregdcruz@rogers.com

Next up Peterborough 1/2 Marathon

Wow, THAT was a long week! I just finished my last of 7 consecutive runs and I will take the next two days off from pounding the pavement to rest.

This week was an adventure to say the least. It started last Saturday with a great 10K run in the Seaton trail and finished just minutes ago with a 20K run. In between there was a 25K run, a 10K "fun" run, a 10K tempo run, 11K run in the storm,and my first ever "floating fartlek" run of 9K.

I can't believe that my next race is just over 1 week away. I'll most likely run on Monday, Tuesday and Wednesday (possibly Thursday) and take at least 2-3 days off before the race on Sunday.

My goal is to run between a 1:40 to 1:45 but realistically, if I can better my PB of 1:46 then I'll be happy. Ironically, I posted my best time at this same race last year. They have altered the course for this season though so I'll just play it by ear. The weather will also play a huge factor as last year the temperature was a bone chilling -27C with the wind chill.

Next week also means that I have to start carb-loading for the race either Wednesday or Thursday. What this means is that I will eat more carbohydrates than I normally would and also rest for most of the week after my last run. This will ensure that I will have the maximum amount of energy for my race on Sunday. I will provide a detailed summary as the week progresses.

The good thing about having a bad run is.....

There's always another run right around the corner.

That pretty much summarized my run today with Theresa. I was supposed to do a nice easy 15K run but the weather and road conditions dictated otherwise. Still, I managed to trudge along for 11K with 8 of these being with Theresa. We both would have preferred to be anywhere else but where we were but both of us also knew that somehow, someway we would be going out for some kind of run. What made today tough wasn't just that it was cold but there were times when we had nothing to run on but snow. Most of the sidewalks were yet to be plowed and this meant that we had to run on the sidewalks which were snow covered and pretty deep or on the road. We tried a little bit of both today but by the end we just wanted to be done with it.

To make matters worse, I had limited time and because of the weather, my pace was much slower than I wanted. Then my MP3 player didn't work as it most likely froze because of the weather. After completing the 11K I couldn't get to my car fast enough.

Tomorrow will be yet another tough run as the weather is supposed to dip to -30!

Now THAT was cold!

Today I ran a 10K tempo with Ken. It wasn't until I turned on the radio on my way home that I realized it was -27C with the wind chill! It took forever for my feet to thaw out during the run and it felt like I had two icicles for legs. I managed to do the run in under a 5K/min pace but it felt like I was running faster. Perhaps my brain was starting to freeze?

The "calm before the storm?"

Sunday's run of 25K was a challenging one but still lots of fun. I started out with a group of friends who I haven't run with in years but unfortunately I found that I couldn't do the 10 & 1's (run for 10 minutes, walk for 1) that they were doing as I prefer the 20 and 1's. Three of us ventured off and did a little faster pace and a different route but I was able to meet up with the others at a local coffee shop. It was nice to find out what everyone was up to and I'm hoping to keep in better contact with them. These runners really embody what it means to "run" and you could tell that they were more concerned with just being out there and having "fun" which is something I have to keep reminding myself of.

Today was my "ME" run and I had a blast running 10K with my music. I honestly don't know how I could run without music. During this run I kept thinking about my race in 2 weeks (Peterborough 1/2 marathon) and what time I want to achieve (1:40 to 1:45). I was at a training course in Oshawa today and one of the instructors is also doing the 1/2 marathon in Peterborough. One of the exercises in our training today was that one of the participants had to introduce someone to the rest of the class. When it came time for someone to introduce me I was introduced as the Marathon runner. It's amazing to see people's faces when I tell them that I was out running this morning.

The weather is supposed to turn nasty over the next few days so I hope I'll be able to get in my tempo and 15K run over the next few days. Since I started running, I've yet to let weather stop me from completing a run. I've run in rain, snow, thunderstorms and ice storms but the only thing that I truly hate is a strong wind.
I'll be happy when all I need to run in is a pair of shorts and a shirt.

1 down 6 to go!

Today I started the first of my 7 consecutive days of running by doing what I truly love....a trail run! A group of us met in the middle of the Seaton Trail in Pickering and slipped/slided and ran through the snow and ice for over an hour. we were protected from what little wind there was today and that made for a great experience for all of us. There were enough hills to make this a challenging workout.

I took Friday off from running and instead rode the stationary bike for an hour and did some core training. I'm really starting to enjoy doing this training and feel like my day isn't complete if I miss it.

Tomorrow I will be running between 22 and 25K at a nice slow pace which should take over 2.5 hours to complete. For those runners out there that means I'll be burning plenty of fat as the slow pace will force my body to use fat as a primary source of energy. I'll need to bring about 2 gels along the way, taking one every 45 minutes or so. I'm looking forward to running with this particular group tomorrow as I haven't ran with them in over 1 year!
Greg

Training update/staying motivated

On Wednesday morning I did 10 of my 15K run with two incredible running friends. Even though the weather was cold we all didn't seem to mind as there was plenty of good conversation to keep us going.
Today I completed 10 sets of hills with another friend who is also training hard for the Mississauga Marathon.
Having great friends to run with has helped keep my motivation high and this brings me to real reason I wanted to post today and that is "motivation."

Some of my clients at the gym are having a hard time staying motivated and most of what I do there becomes a motivational session which I enjoy. I've often said that I can KEEP anyone motivated but it is up to the individual to GET motivated. When people tell me that they read my posts and get inspired to run or workout it's flattering and also overwhelming. I honestly don't see what I do as anything special as I know that there are plenty of people out there doing the same thing.

This week I was challenged a few times by some clients who were not following the plan that I laid for them and also complaining that they weren't losing weight either. I realize that many of them want me to accept blame for them because it takes away their own accountability. This is something that I will never do. The best I can do is to give them a workable plan to follow and then it is up to them to make it work. Having struggled with my own weight issuses, I know that it is not an easy thing to do BUT I also know that it can be done.

Unfortunately, most people want a quick fix and don't realize that it took time for them to create their unhealty habits and it will also take time to reverse this process. Diets count on the fact that people will fail over the long term because it just means that they will return again later. However,when they do return they usually have even more weight to lose.

Changing a habit requires discipine and a "want to" in order to be successful in the long-term. Some of my clients only eat 1 or 2 meals per day so I start them off by just increasing their meals by 1. The most common problem I see is people skipping breakfast. Their goal, then is to eat breakfast regularly for 1 week. I don't change anything else but instead focus on this small change. Once this becomes a habit then I'll tackle another meal and so on. By taking these smaller steps I'm instiling a structure where previously there was none.

For those of you working hard on your goals, whatever they may be, I wish you the best of luck!

Tuesday tempo report

Today was the start of my training week and the extra days of rest from the weekend appeared to pay dividends. I did my 10K tempo in a little over 48 minutes (4:52 K/pace) and felt amazing afterwards. These tempo runs will no doubt help prepare me for my next race, the Peterborough 1/2 marathon, but hopefully the weather will be a little warmer then it was today. However, the temperature at last years' Peterborough 1/2 was -30 with the wind chill factored in. The wind today was especially tough but thankfully Ken and I did a slightly different route than our normal one and we had the wind at our back on the way home.
In the afternoon I did about 20 minutes of core training.
Tomorrow will be a run of between 12 and 15K at a comfortable pace.

Well Rested

After having taken the last two days off from running, I ventured out this morning for a 10K run. I received a great email from a close friend who was concerned that I may be overtraining. I can't tell you how amazing it is to have great friends who are also experienced runners expressing their concern for my well being. I'm still very much a novice when it comes to running and those that know me best know that I'm someone who is not afraid of a challenge. Luckily I've managed to remain relatively injury free and I want to stay that way.

Today's run brought back all the memories of why I started to run in the first place. I ran because I LOVE to run. Even though the temperature was minus something, (when it gets this cold does it really matter what the exact temperature is?) I didn't feel it at all. I had my music on and a big smile on my face. I remembered all the great friends I've made since I started running. I was thinking about the amazing summer last year, which was by far the best summer of my life. I was thinking about the Learn to Run clinic which I helped instruct and wondered how those runners were doing.

Even though I still have my sights set on trying to qualify for Boston, I'm going to make sure that I have at least one run per week which is just for me and for fun.
Thanks Joanne!

Week 4 training report!

My next race: Peterborough 1/2 Marathon
Sunday February 25th


To sum up how I've felt this week, the best word I could come up with is "exhausted."
From this past Sunday (January 28th) to Friday (February 2nd) my total mileage was just over 90K.
This included 2 LSD's (24 and 25K), 1, 10K temp run, 8 sets of hill repeats and two runs of 12 and 15K.
By the time Friday came around I was physically and emotionally spent.
I took the past two days off from running and decided to ride my stationary bike for 60 minutes on Saturday and 90 minutes on Sunday. I also did some core work. My next scheduled run is a tempo on Tuesday but I may sneak out tomorrow for a light run of no more than 10K.
I've actually enjoyed the last few days as I needed to recover from 7 consecutive days of running.

I have decided not post my weight or eating "scale" anymore after having a great chat with one of my best friends. Instead I will focus more on my training and overall tips for healthy eating.

This week I will be running on Tuesday, Wednesday, Thursday, Saturday and Sunday. I prefer this schedule than running for 7 consecutive days but I realize I must work around the fact that I watch my kids every other weekend.

I comend anyone who has braved the cold this past week. It has me dreaming of the spring and summer temperatures which for me can't get here fast enough.
Greg

My first online article!

I was recently asked to write monthly articles on fitness, nutrition and motivation for an online dating site called Single Parents Love Life. Here is my first article:


You set goals for your kids.
Now set a goal for your body.
By Greg D'Cruz, Single Dad and SPLL Member


The start of a new year brings the hope that this year will be better than the last one. And we know we have the power to make that happen! As someone who works in the fitness industry can attest to, this time of year the gyms are flooded with new members. Most, however, will be gone in a few months.

The reason is they neglected to write down or envision their goals. They had a desire but not a goal and there is a difference. A desire is the "want to" but a goal is a "plan." This plan usually has a time line attached to it;



For example, as a single parent you may want to improve your health (or stamina!!!) but what does that mean? A goal takes this one step further by defining itself. With Valentine's Day and even summer fast approaching, your goal could be to lose five pounds by a certain date. Now you have defined the goal!

Once a goal is defined, you need a plan to make this goal a reality. The plan needs to be realistic and something that fits into your current single parent lifestyle.

As a single Dad who shares custody of my two (amazing) boys, it seems that my life is broken into two separate entities; the time I'm alone and the time that I spend with my children. Single parents struggle with trying to be good role models for our children. Our kids learn by watching us and if they see we're committed to staying fit and in shape, they too will likely carry that lesson for the rest of their lives. Put another way, the best way to have healthy and fit children is for you to be healthy and fit.

When you make goals for yourself, envision what that goal will look like years down the road. Goals need to be important to you and something that you see yourself improving on from day to day, month to month or year to year. It could be improving on an existing activity or developing a new one but once you make a commitment to your goal and schedule it into your life, try your best not to deviate from that plan.

I believe in the importance of writing down daily goals. At the end of the day, take ten minutes to reflect on how the day went for you. Give yourself positive encouragement for what you accomplished, however small you may think it was. Then look forward to the next day and write down what you want to accomplish. At the end of each day you will be amazed at what you did and this will keep you motivated to keep improving.

Incorporate goal planning into everything you do in life and you will be amazed at what doors will open for you as a result!

My inspirational song!

To me, there's nothing more powerful than a great song when I'm running. No matter how tired I am, when I hear a particular song it seems to breath new life into my tired legs and I manage to keep going. I've adopted a Jackson Browne song as my own. It's a song that was featured in the movie Forrest Gump.

The song is called "Running on Empty" and for me it symbolizes the feeling that I get when I have to dig deep when I'm not at my strongest. Even though I'm using this as an inspiration for my running, in many ways it can be used for anything we do in life. There are times when we are not going to be at our physical, mental or emotional "best" and it is during these times that we have to find the inner strength to keep going on. Some people call it "will power" but whatever you call it try to remember that we all have to capability to push ourselves to the limit when we need to.

Here are the lyrics:

Looking out at the road rushing under my wheels
Looking back at the years gone by like so many summer fields
In sixty-five I was seventeen and running up one-o-one
I don't know where I'm running now, I'm just running on

Running on - running on empty
Running on - running blind
Running on - running into the sun
But I'm running behind

Gotta do what you can just to keep your love alive
Trying not to confuse it with what you do to survive
In sixty-nine I was twenty-one and I called the road my own
I don't know when that road turned onto the road I'm on

Running on - running on empty
Running on - running blind
Running on - running into the sun
But I'm running behind

Everyone I know, everywhere I go
People need some reason to believe
I don't know about anyone but me
If it takes all night, that'll be all right
If I can get you to smile before I leave

Looking out at the road rushing under my wheels
I don't know how to tell you all just how crazy this life feels
I look around for the friends that I used to turn to to pull me through
Looking into their eyes I see them running too

Running on - running on empty
Running on - running blind
Running on - running into the sun
But I'm running behind

Honey you really tempt me
You know the way you look so kind
I'd love to stick around but I'm running behind
You know I don't even know what I'm hoping to find
Running into the sun but I'm running behind

Week 3 training recap.

Last week's weight: 155
Today's weight: 153.5

Body Fat: 11.5%
Eating Scale: 6 out of 10

Total distance this week (January 20-28): 80K

Monday: Total day of rest. I decided not to work out today in preparation for my tempo run with Coach Ken on Tuesday. This was something that I am still getting used to because I love to do something physically active each day but I resisted the urge.

Tuesday: The day of rest and proper sleep the night before paid huge dividends as I had my best tempo run so far. I ended up running the 10K route in 48:22 which worked out to a 4:51 pace. When I factored in the warm up and cool down part of the tempo, my pace was around a 4:30 to 4:40 kilometer clip. I was definitely winded and pushing it for most of the way.

Wednesday: I did a comfortable 14 k run with an average pace of 5:43. It was nice and very necessary to take it slowly today as I was feeling a little sore from yesterdays’ tempo run.

Thursday: On one of the coldest days of the year (-25C with wind chill), I ventured out with my buddy Rob for 7 sets of hills. When we actually got to the hills it wasn’t too bad but I’m sure both of us were wondering why we decided to do this today. I did all 7 hills under a 5 minute K which was my goal.

Friday: This was supposed to be another day of rest but I decided to do a little bit of weight training on my stability ball as well as some abdominal work. I finished with about 30 minutes on the exercise bike.

Saturday: Saturday’s are one of my most favorite running days as I get to run in the place I’m most comfortable in (trails). I did 8K which seemed to feel more like 12K but the conditions were great.

Sunday: As I write this I just finished running 24K with an average pace of 5:30. This was a little faster than a usual long slow distance day but I was feeling good so I pushed it a little bit.

Eating overview: I’ve given myself a low score this week because I went out to eat twice. Even though I love the socialization part, I realize that it’s hard to make great choices when you go out to eat. I’ve been trying to be so focused on my training and this includes eating healthy at least 80% of the time. Thankfully my weight went down a little but psychologically I know I could have had a better eating week. When you realize that your goal can and will be affected by your eating choices you tend to want to focus harder on making sure that all aspects of your training are being fulfilled. Sadly, when you decide to go to a restaurant to eat, this control is taken away from you. In my case it sets up feeling of guilt but I’ve learned to do my best to not let it snowball into something bigger. As I tell my clients, you need to look forward not backwards so this is what I will do as well.

Week 2 re-cap!

The feedback I've gotten from those who read my site is that they like the updates I've been doing so I will continue to do so. I'm also going to start recording my ending weight and a recap of my eating for the past week. I want to run my races at 150 or lighter so this will help me keep on track and hopefully give you some insight into my own eating.

Last week's weight: 160
This week's Weight: 155

Eating Recap: This week I tried to decrease my carbs a little bit at dinner but I noticed that when I came home from the gym ( sometimes 9PM) my cravings for carbs increased. Because I run so early in the morning (6AM) I decided to eat some rice cakes and a few yogurts before going to bed. Before my run I always have 1/2 banana and a cup of tea. My post run meal is always a protein shake with 1/2 banana and about 1 cup of blueberries.
I snack on yogurt, fruit, cheese strings, carrots, zone perfect protein bars or cliff bars and cottage cheese.
My lunch is almost always the same. 1/2 carton of egg whites, some feta cheese and sometimes some turkey. I form this into an omelet and I serve it with 1/3 cup of oats with cinnamon, splenda and 1 tbsp. of natural peanut butter.
I would give my eating a score of 7 out of 10 this week (YES, NOBODY, including me is perfect (LOL)

Monday I rode the stationary bike for 90 minutes and did some core training.

Tuesday was supposed to be a tempo run but the sidewalks were frozen and snow covered which made this close to impossible. Still I managed a decent run with Coach Ken!

Wednesday was a nice slow 12K run with Theresa and Jane with a pace of about 5:40K.

Thursday was my hill training day and I did 6 hill repeats with a 3K warm up and cool down. I kept the hill repeats under 5K which was what I was hoping for. The hill training is becoming harder as I was very sore on the way home.

Friday was my 20K long slow run which I just finished. I kept it nice and slow which was relatively easy to do given the fact that my quads were still sore from the day before. I had a nice salt bath when I came back which helped.

Saturday will be a day off (whew) but I'll probably ride the stationary bike for about an hour.

Sunday: I'll aim for about a 10K slow run.

I'm really starting to enjoy this program because each day is a completely different "animal" and I'm learning to run smarter as a result.
Greg

What do you think about when you are running/working out?

My running friends know that I have the worst sense of direction out of anyone (right Rob?). The reasons for this is that I not only get lost along the route but I also get lost in "thought" when I'm running. I actually enjoy this part of running more than anything else as it allows me to escape and do some deep thinking while getting exercise.

When I go out for runs, especially the long ones (over 20K) like I will today I will be thinking about my life. What I've accomplished and what I need to accomplish. I'll think about the great friends I've met since I started running. I'll think about my kids and what lies ahead for them in the future. Sometimes I'll just sing silently to my music. Mostly, though I will have a smile on my face as I can't think of a better way to spend my free time.

Running beyond any other activity I've ever done gives me the ability to do this. I'll have plenty of time to do this as it will take me roughly 2 hours to run this distance. Some people who run say that they have never experienced the runners "high" but I get it almost every time I lace up my shoes. I think I can count on one hand the number of "bad" runs I've had. This pales in comparison to the hundreds of runs I've had since I started running in July of 2005. I actually feel sad for the people who say that for them, the best part of their run is when they are finished.

Whether your favorite activity is running, walking, cycling or weight training, I hope that you appreciate the fact that you are doing something both mentally and physically good for your mind, body and soul.
Greg

Top 5 reasons that you KNOW you have an addiction to running

My passion is without doubt running and I know there are many of you who feel the same way. I present to you the 5 top reasons that I know I am addicted to running:

5. After completing a run (no matter what distance) I'm already thinking about when and where my next run will be.

4. When I look at my internet "favorites" I notice that my running list is overflowing with links to running magazines, races and nutrition related to running.

3. I keep thinking about how I can involve running in EVERYTHING I do.

2. When looking for new songs for my mp3 player I try to find songs that are about 4-5 minutes in length which is the usual time for me to run 1KM.

1. I watched Forest Gump last Sunday but only until I had seen the running part of the movie. You know, where he runs for over 2 years straight. My only thought was, I wish I could do this. OH, and of course as soon as the movie was over I had to download Running on Empty by Jackson Browne (a VERY inspirational song for runners).
Greg

Grocery Shopping Tips

1. Don’t go shopping when you are hungry. If possible eat something before you go shopping or take a bottle of water with you to the grocery store. This will prevent buying unnecessary items on impulse.

2. Make a list AND a plan.
Decide what food you want to eat between now and the next time you go grocery shopping. If you grocery shop once per week then decide what you will eat for this week. Go through your cupboards and fridge and make a list of what you will need for the next week.

3. Shop around the perimeter of the grocery store first. Grocery stores strategically place items around the store. The healthier food is found around the outside and as you move towards the inside you find the canned/pre-packaged items. These have less nutritional value than the items found on the outside of the store.

4. Educate yourself on how to read food labels.
(typical food label will look like this)


Calories:
Fat:
Saturated Fat:
Trans Fat:
Cholesterol:
Sodium:
Carbohydrate:
Fibre:
Sugar:
Protein:

You have to remember that each food has different serving sizes and before deciding to purchase that particular food, ask yourself how much of that food do you consume at one time? Does “your” serving size match the serving size listed on the package?
When looking at the ingredients listed on the package, remember that items are always listed from highest to lowest.

5. Watch for hidden words or phrases. If an item listed on the ingredient list ends is “ose” you can be sure that it is a type of sugar. Other things to eliminate are Trans Fats, High Fructose Corn Syrup and oils such as coconut and palm kernel. In most cases, the less ingredients a product has, the better it is for you.

Week 1 training report

So, this is what Marathon training looks like!
I've finished most of my runs for the week (still have a trail run tomorrow and then a light run on Sunday) and I'm beginning to understand the kind of effort it will take for me to achieve my goal of Boston.

On Monday I took the day off from running and rode the stationary bike for 80 minutes.

Tuesday came my tempo run with Ken and we pushed it pretty hard (for me anyway) and finished doing the 10K at a sub 5 minute pace. At one point during the run I brought my heart rate down considerably and then raced up the final Kilometre. This was by far the hardest part of the run but once I was finished I felt amazing. There were times where I actually thought I was going to throw up but thankfully this didn't happen. I got some great tips from Ken about breathing which I will use on my subsequent runs.

Wednesdays are turning out to be one of my favorite running days as I got to run a nice easy 8.5K run with Theresa and Jane. This was a good time to catch up on some good conversations and also get a good run in at the same time. It was nice not going too fast for this one.
After the run I rode the stationary bike for 40 minutes and this helped get rid of the lactic acid that had accumulated from the run.

Thursday was my first attempt at hill training in months and Nancy and I did 5 sets of hills. By the end of this I was gassed. I can see how this will help when my marathon comes around. I tried to keep a consistent pace from hill 1 to 5 and when I checked my pace it was below a 5 minute Kilometre which was what I was hoping for. In the afternoon I did some core training and a little bit of weights. I haven't lifted weights in months and it felt a little strange at first. I don't want to put on any weight because I feel lighter on my feet at my current weight (155 pounds) and I know it has helped increase my speed.

Today Nancy and I ran 21K at a slow pace (5:45K) and I was feeling sore by the end. This is the longest I've run since my marathon in December but it felt good to get this done. What made the run fun was finishing at the Pickering Running Room. It feels so much like "home" to me when I go there. While there I was asked to do a nutrition talk for one of the learn to run clinics. I've done plenty of these and love doing them.

Although week 1 was a challenge, I'm looking forward to doing even better in the upcoming weeks and months ahead.

I want Boston!

There, I said it!

When I first started running about 1.5 years ago, I fell in love with Trail Running and while those around me talked about the Holy Grail of marathons (Boston) I turned the other way and focused on trail running. Don't get me wrong. I still love trail running and was proud of my accomplishments from last year but something happened in November of 2006 which changed my thought proccess.

While training for a December marathon last year there was a 10 Mile race in Whitby which I had to do as part of my training. I had never really pushed myself to run a "fast" race before because when you run trails it forces you to be a little more cautious and slower than on the roads. With the encouragement from my great running friends (Nancy, Theresa, Miriam and Ken) I decided to race this particular event. To my amazement I was able to run a 4:35KM pace for 10 miles (1:13). I was hoping to do it in 1:20 so this gave me plenty of confidence as I prepared for my upcoming marathon in December.

Then came my marathon in December. I again was hoping for between a 3:45 to 3:50 time but felt great along the way and ended up with a 3:39 finish.

My goals for this year were to complete a 50 mile race in May and then run a marathon in the fall (Scranton). After doing some serious thinking, however, I have decided to concentrate on improving my marathon time. I understand that this will be a huge undertaking but I'm willing to put in the time and effort to make this a reality.

I will need to run a 3:20 marathon time in order to qualify for Boston in 2008 and it will more than likely take me the whole year to prepare for this. Thankfully I have great runners who inspire me on a daily basis and I have already started to train for the Mississauga marathon in May. Instead of the 20+ races I did last year, I will focus my attention on some 5 and 10K races to improve my speed and do a few trail runs for "fun." My hope is to take off a few minutes from my personal best in Mississauga and then do the Scranton Marathon in October (http://www.steamtownmarathon.com/)


Tomorrow I start a 5 week hill training program as part of my marathon training. This will be something new to me so it should be interesting.
Wish me luck!

Finding your "passion"

It comes as no surprise to those that know me best (Nancy, Theresa, Miriam) that running is indeed my passion. When I'm not running I'm usually "thinking" about my next training run or researching the latest running magazines on the Internet. I've only recently discovered running about 1.5 years ago and still have much to learn about the sport. Thankfully this passion has not caused any major injuries (bumps on the head from trail running notwithstanding). As I learn more about this great sport I'm also getting wiser with my training. When you realize that what you love the most could be taken away in an instant it makes you appreciate it more. Unfortunately two of my best friends have been suffering from some injuries of their own and just now are beginning to return. These two women have far more running experience and expertise than I do and I've learned so much from them. Their injuries have made me understand that I don't have to go full-tilt with every run.

This week I begin my training schedule and I will actually have to train less than I have in the past. I'm also going to cut back considerably on the number of races this upcoming season and instead focus on roughly one per month (instead of the 25+ races I did last year). My goal races are a 50 Mile race in May and finishing a Marathon in 3:30 or better (probably at the Scranton Marathon in the fall).

I believe that it is very important for everyone to find their passion in life. This needs to be something that is important to you and something that you realize you cannot live without. It can drive you to complete things that you otherwise found unattainable. It can also have a trickle down effect into other areas of your life. My passion has improved both my personal and professional life. It has given me an opportunity to meet 3 of the best friends I could ever ask for. Your passion should be something that is rewarding and something that is a priority in your life. Some may call it selfish but it is something that only you will truly understand and you should never have to apologize for. It has taken me years to discover my passion and I firmly believe that it can happen to anyone at anytime. If you haven't found yours then I urge you to try different things and don't be afraid to fail. There is absolutely no way that I would have thought that my passion was running 2 years ago. I only wish that I would have found it sooner.

Back home and ready for the New Year!

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

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.

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

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

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

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

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

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

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!

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

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.

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

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

Picture from Vulture Bait

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

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.

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

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!

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

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

A nice article about the Ontario Ultra Series that I compete in

http://ouser.org/results/06/dt06_osl.pdf

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

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!!!!!

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!!!

5 K running team!

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!!!

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.

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/

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!

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

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.

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