In exactly 24 hours I will hopefully be celebrating the completion of my 1st Marathon race.
I didn't sleep too much last night and have been keeping myself busy today. All the preparations are over (except for one last pasta dinner at 8PM tonight). I visited the Marathon Expo in Mississauga today and picked up a few things for the race. I'm sufficiently stocked with enough carbohydrate gels and have decided not to run with water as there will be water stations at every 2K of the race. I've attached my bib number to my bib belt and will be making sure my mp3 player has fresh batteries in it.
I'm going to try and get to bed early as I have to get up at 4:30AM tomorrow.
I'll be happy to post my race day experience in a day or so.
Saturday, May 13, 2006
Friday, May 12, 2006
Friday May 12.06 - 2 nights to go!
I have to say that today has been the most stressful day so far with regards to my Marathon week. I've been having doubts about my ability to finish the race. I also have been eating so many carbohydrates that I'm ready to explode at any minute. If I see another bagel anytime soon.............
Couple that with the fact that I've decided not to do anything physically active for the next two days and you can see why I'm itching to get this race underway.
Since my last run on Wednesday morning I've done about 1 hour of cardio on my stationary bike. I was going to workout today but after thinking it over I decided that rest is the better option. This will allow my body to build up my Glycogen reserves so that come race day I'll have a good supply of energy. Between now and then I'll be drinking about 4Ltr's of water per day and roughly 240 grams of carbohyrates mostly coming from pasta, potatoes and bagels. My protein intake has been moderate and peanut butter is the only fat that I'm taking in right now. I've eliminated all fibre from my diet so I can avoid any gastrointestinal problems.
Now all I have to do is fight boredom!
Couple that with the fact that I've decided not to do anything physically active for the next two days and you can see why I'm itching to get this race underway.
Since my last run on Wednesday morning I've done about 1 hour of cardio on my stationary bike. I was going to workout today but after thinking it over I decided that rest is the better option. This will allow my body to build up my Glycogen reserves so that come race day I'll have a good supply of energy. Between now and then I'll be drinking about 4Ltr's of water per day and roughly 240 grams of carbohyrates mostly coming from pasta, potatoes and bagels. My protein intake has been moderate and peanut butter is the only fat that I'm taking in right now. I've eliminated all fibre from my diet so I can avoid any gastrointestinal problems.
Now all I have to do is fight boredom!
Wednesday, May 10, 2006
My last run before Sunday!
This was it! No more running until the Marathon on Sunday. I ran a moderate 8K at 5AM and picked up some great words of wisdom along the way (thanks Angie).
For me, this will be the hard part. I've got to try and relax, get some rest and try not to think about running 42K (26 miles).
I've been doing plenty of visualization and have been going through the race in my mind which has helped. These last few days are going to be crucical for me so wish me well!
I may try to do one day of weights on either Thursday or Friday as I don't think I'll be able to sit still and do nothing for 3 days.
For me, this will be the hard part. I've got to try and relax, get some rest and try not to think about running 42K (26 miles).
I've been doing plenty of visualization and have been going through the race in my mind which has helped. These last few days are going to be crucical for me so wish me well!
I may try to do one day of weights on either Thursday or Friday as I don't think I'll be able to sit still and do nothing for 3 days.
Tuesday, May 09, 2006
Marathon Week preparations begin!
I've been so pumped about my race on Saturday that it has taken some of the pressure off my upcoming initial marathon on Sunday.
I took Sunday off from any training but ran a soft 8K on Monday and a medium paced 9.5 K this morning (Thanks Cass and Nancy for joining me).
Tomorrow morning I will be doing a light run of hopefully 10K and this will be my last run before Sunday. I'm looking forward to running with the person who inspired me to take up running in the first place (Thanks Angie).
To me, this week has been all about reflections. It has given me a chance to look back on my life in the past year and give thanks for the many people who I've met that have inspired and motivated me during a rather tough time in my life.
It has also made me appreciate WHY I began running in the first place and that was to have FUN and meet new people. We all have different goals and reasons for why we have them but I firmly believe that as we get closer to reaching our goals, we should remember that there are so many people that have helped us along the way.
My diet this week has been heavy on the carbohydrates and low in fat and protein. I'm trying to build up my energy bank (glycogen) so I don't have to rely on insufficient forms of energy (fat) for a fuel. The carb loading phase will begin on Thursday, Friday and Saturday. Although this may sound appealing, in reality there are only a few carbs that I will allow myself to have (potatoes, pasta, bagels) and after awhile it tends to get boring. The other hard part for me will be not running for 3 consecutive days. Even though I know it will benefit me come race day, the great weather is making it hard not to run.
I took Sunday off from any training but ran a soft 8K on Monday and a medium paced 9.5 K this morning (Thanks Cass and Nancy for joining me).
Tomorrow morning I will be doing a light run of hopefully 10K and this will be my last run before Sunday. I'm looking forward to running with the person who inspired me to take up running in the first place (Thanks Angie).
To me, this week has been all about reflections. It has given me a chance to look back on my life in the past year and give thanks for the many people who I've met that have inspired and motivated me during a rather tough time in my life.
It has also made me appreciate WHY I began running in the first place and that was to have FUN and meet new people. We all have different goals and reasons for why we have them but I firmly believe that as we get closer to reaching our goals, we should remember that there are so many people that have helped us along the way.
My diet this week has been heavy on the carbohydrates and low in fat and protein. I'm trying to build up my energy bank (glycogen) so I don't have to rely on insufficient forms of energy (fat) for a fuel. The carb loading phase will begin on Thursday, Friday and Saturday. Although this may sound appealing, in reality there are only a few carbs that I will allow myself to have (potatoes, pasta, bagels) and after awhile it tends to get boring. The other hard part for me will be not running for 3 consecutive days. Even though I know it will benefit me come race day, the great weather is making it hard not to run.
Saturday, May 06, 2006
My first racing victory!
Wow! What a truly amazing day it has been.
I woke up at 6:00AM, and got ready for the race (Toronto Ultra race). Instead of my usual steeped tea and bagel from Timmy's I decided to just have some tea with a bagel with peanut butter and honey at home.
I arrived at the race site at approximately 7:15. This gave me plenty of time to pick up my race kit and mingle with plenty of runners. Most of them were doing either the 50 or 100K race. I did meet several though who were doing the 30K as a warm up for either the Ottawa or Cleveland Marathons in a few weeks. I think I was the only crazy one who decided to run a 30K race the week before a marathon.
EVERYONE I met today was so friendly and offered plenty of encouragement. The people who run trails are by far the friendliest people I've ever met. They are not driven by time or pace but instead are there to run for the enjoyment of running and to socialize afterwards.
The race started promptly at 8:00 AM and this was a 5K "out and back" which meant that I ran for 5K and then turned around and ran to the start again. I did this 3 times for a total of 30K. The course itself was on a bike path through a nature trail. The neat thing about today's race is that all the competitors started at the same time. I got to see everyone running and because all the categories were mixed together, I didn't know who I was running with or against. This made for a more relaxed race and I could just focus on my own pace.
I started off rather fast and finished the first 10K in fewer than 50 minutes. I was carrying a fuel belt which was uncomfortable so I dropped it off at the 10K mark and ran with a bottle in my hand instead. I took a gel after the 10K and 20K mark as well as some E-Load and water throughout.
It was a cold day with some drizzle of rain at the stIt tooK me about 15K to feel comfortable but after that I was fine. I got a little tired after the 23K mark but realizing that I only had another 7K to go I was able to push forward. I crossed the finish line at the 2:32 mark and was immediately asked how old I was. When I told the organizers my age, I was surprised to learn that I had come in first place! I was obviously overwhelmed, stunned and excited all at the same time. I forgot about the pain in my hips and knees and focused on my trophy instead. I phoned my sister, my girlfriend and my kids and they were all proud of what I had done. I HAD to go to the Running Room to show Nancy and Maureen what I had done. It was amazing to see how excited they were and even the customers applauded my efforts.
Today just emphasized what I already knew and that is that trail running is where I'm happiest. Once my marathon is completed next week, I'm going to focus on my training for my 50K trail race in either June or July.
A special thank you goes out to Cass for a truly great massage and also to Nancy for sharing in my joy today.
I woke up at 6:00AM, and got ready for the race (Toronto Ultra race). Instead of my usual steeped tea and bagel from Timmy's I decided to just have some tea with a bagel with peanut butter and honey at home.
I arrived at the race site at approximately 7:15. This gave me plenty of time to pick up my race kit and mingle with plenty of runners. Most of them were doing either the 50 or 100K race. I did meet several though who were doing the 30K as a warm up for either the Ottawa or Cleveland Marathons in a few weeks. I think I was the only crazy one who decided to run a 30K race the week before a marathon.
EVERYONE I met today was so friendly and offered plenty of encouragement. The people who run trails are by far the friendliest people I've ever met. They are not driven by time or pace but instead are there to run for the enjoyment of running and to socialize afterwards.
The race started promptly at 8:00 AM and this was a 5K "out and back" which meant that I ran for 5K and then turned around and ran to the start again. I did this 3 times for a total of 30K. The course itself was on a bike path through a nature trail. The neat thing about today's race is that all the competitors started at the same time. I got to see everyone running and because all the categories were mixed together, I didn't know who I was running with or against. This made for a more relaxed race and I could just focus on my own pace.
I started off rather fast and finished the first 10K in fewer than 50 minutes. I was carrying a fuel belt which was uncomfortable so I dropped it off at the 10K mark and ran with a bottle in my hand instead. I took a gel after the 10K and 20K mark as well as some E-Load and water throughout.
It was a cold day with some drizzle of rain at the stIt tooK me about 15K to feel comfortable but after that I was fine. I got a little tired after the 23K mark but realizing that I only had another 7K to go I was able to push forward. I crossed the finish line at the 2:32 mark and was immediately asked how old I was. When I told the organizers my age, I was surprised to learn that I had come in first place! I was obviously overwhelmed, stunned and excited all at the same time. I forgot about the pain in my hips and knees and focused on my trophy instead. I phoned my sister, my girlfriend and my kids and they were all proud of what I had done. I HAD to go to the Running Room to show Nancy and Maureen what I had done. It was amazing to see how excited they were and even the customers applauded my efforts.
Today just emphasized what I already knew and that is that trail running is where I'm happiest. Once my marathon is completed next week, I'm going to focus on my training for my 50K trail race in either June or July.
A special thank you goes out to Cass for a truly great massage and also to Nancy for sharing in my joy today.
Friday, May 05, 2006
Pre-Race rituals
So, with less than 12 hours before the start of my 30K race I will be eating my final "meal" in about 10 minutes.
Today has been a day of rest (no workouts) and plenty of water (4 Ltrs') and carbohydrates.
Like most runners, I'm very superstitious when it comes to races. I eat the same types of foods (blueberry bagels with peanut butter mostly) along with a BIG pasta dinner and a little bit of parmesan cheese. I've eliminated most fibrous foods for fear of upsetting my stomach.
Breakfast consisted of an egg white omelet with blueberry bagel and a potato with ketchup. Lunch was another bagel with peanut butter. In between I've been eating plenty of pretzels and a few frozen waffles.
In the morning I'll have my steeped tea and bagel from Tim Hortons and a banana.
I've just put all my pre-race items (mp3 player, water bottles, race belt, running shoes, and my gps 201 garmen) into my gym bag. Before bed I'll check the weather for tomorrow but have already decided to run in shorts and a long sleeve technical tee-shirt.
I can only imagine what next week will be like when I have to prepare for my first marathon.
Today has been a day of rest (no workouts) and plenty of water (4 Ltrs') and carbohydrates.
Like most runners, I'm very superstitious when it comes to races. I eat the same types of foods (blueberry bagels with peanut butter mostly) along with a BIG pasta dinner and a little bit of parmesan cheese. I've eliminated most fibrous foods for fear of upsetting my stomach.
Breakfast consisted of an egg white omelet with blueberry bagel and a potato with ketchup. Lunch was another bagel with peanut butter. In between I've been eating plenty of pretzels and a few frozen waffles.
In the morning I'll have my steeped tea and bagel from Tim Hortons and a banana.
I've just put all my pre-race items (mp3 player, water bottles, race belt, running shoes, and my gps 201 garmen) into my gym bag. Before bed I'll check the weather for tomorrow but have already decided to run in shorts and a long sleeve technical tee-shirt.
I can only imagine what next week will be like when I have to prepare for my first marathon.
Thursday, May 04, 2006
Marathon Training Upadate May 2-4th
Monday night was a great experience talking at the Running Room in Pickering. I could tell that the 5K runners had a good base of nutritional knowledge and yet also required some clarification on a few issues. With everyone into the "low carb craze" it was important for me to stress to the group why runners NEED carbohydrates. I came away from the talk with a sense of accomplishment and I look forward to my next nutrition talk on May 12th.
On Tuesday afternoon I ran 11K in about 1hour. The weather was great and it was nice to run in shorts and technical T-Shirt. Running in warmer weather is a new experience for me as I started running in the fall of 2005. My body has been used to winter running and now I must get acclimated to the warmer temperatures. What I've learned in just this short amount of time is the importance of keeping water with me. In the winter I could get away with not having water on runs less than 15K but now I'm finding myself constantly needing water even on a 10K run. I'm sure that the more experienced I get the more I'll know what to bring/not bring with me on my runs.
I went out on Wednesday morning and did 10K at 5AM. The first few K's were difficult but I soon found my groove and finished the run in about 51 minutes. I realized that it takes me roughly about 1hour to get into a comfortable rhythm. I also ran another 5K at a very slow pace in the evening to help my girlfriend prepare for her marathon in December. She has been unable to run for about a year and is feeling the frustration as she has to start from scratch again. She has completed several 1/2 marathons so it's difficult to start over again but it's also important for her to build up her base.
I'm going to take a few days off from running and do about 1hour on the stationary bike today so I can prepare for my 30K race on Saturday. After that it will be Marathon Week and the mental and physical preparations will be in full force!
On Tuesday afternoon I ran 11K in about 1hour. The weather was great and it was nice to run in shorts and technical T-Shirt. Running in warmer weather is a new experience for me as I started running in the fall of 2005. My body has been used to winter running and now I must get acclimated to the warmer temperatures. What I've learned in just this short amount of time is the importance of keeping water with me. In the winter I could get away with not having water on runs less than 15K but now I'm finding myself constantly needing water even on a 10K run. I'm sure that the more experienced I get the more I'll know what to bring/not bring with me on my runs.
I went out on Wednesday morning and did 10K at 5AM. The first few K's were difficult but I soon found my groove and finished the run in about 51 minutes. I realized that it takes me roughly about 1hour to get into a comfortable rhythm. I also ran another 5K at a very slow pace in the evening to help my girlfriend prepare for her marathon in December. She has been unable to run for about a year and is feeling the frustration as she has to start from scratch again. She has completed several 1/2 marathons so it's difficult to start over again but it's also important for her to build up her base.
I'm going to take a few days off from running and do about 1hour on the stationary bike today so I can prepare for my 30K race on Saturday. After that it will be Marathon Week and the mental and physical preparations will be in full force!
Tuesday, May 02, 2006
Sport specific nutrition programs available NOW!
Racing season is in full swing and wherever you look there are Ultra Marathons, Marathons, 1/2 Marathons, Duathlons and Triathlons.Each of these events brings a unique challenge when it comes to nutrition. Many athletes overlook the importance of a proper nutrition plan and as a result are unable to finish their race or meet a pre-planned goal.Not only do I have the educational experience necessary to develop a personalized nutrition plan for YOU, I also have competed in several trail races, 1/2 marathons and duathlons and I can assure you that I would not have been able to complete them without a sound nutrition plan.I have the following plans available with their respective prices, contact me at gregdcruz@rogers.com and let's get started today.
Ultra-Marathon Plan/Triathlon Plan ($120) This includes an analysis of your current eating pattern, 1meal plan based on your training (this includes a carbo-loading plan), a vitamin analysis, regular correspondence via email to answer any questions you may have, and a 1 follow up plan after your race.
Marathon Plan/1/2 Marathon Plan/Duathlon ($100) An analysis of your current eating pattern, 1 meal plan based on your training, a carbo loading plan, a vitamin analysis and regular correspondence via email.
*To help raise money for the Arthritis Society, I am donating $10 from every nutrition package purchased in your name. Not only will you be improving your own health, you will be helping to raise money for a great cause.
Ultra-Marathon Plan/Triathlon Plan ($120) This includes an analysis of your current eating pattern, 1meal plan based on your training (this includes a carbo-loading plan), a vitamin analysis, regular correspondence via email to answer any questions you may have, and a 1 follow up plan after your race.
Marathon Plan/1/2 Marathon Plan/Duathlon ($100) An analysis of your current eating pattern, 1 meal plan based on your training, a carbo loading plan, a vitamin analysis and regular correspondence via email.
*To help raise money for the Arthritis Society, I am donating $10 from every nutrition package purchased in your name. Not only will you be improving your own health, you will be helping to raise money for a great cause.
Monday, May 01, 2006
Marathon training update April 29-May1.06
Lending a helping hand!
This weekend I did a 10K run in support of an Eating Disorders clinic in London. Not only was this race for a great cause, it was also an opportunity to help someone train for an upcoming marathon in December.
My girlfriend is trying to raise money for The Arthritis Society ( http://cassandrakicksas.blogspot.com/) and this was her first race in over a year. I was very proud of her accomplishments and though it was difficult to slow my pace down at times, I knew this was going to help her reach her goal of completing her marathon.
After running the 10K however, I felt like I needed to run more K's to get ready for my own marathon in less than 2 weeks so I ran another 10K at my pace.
On Sunday I decided not to run but instead did 1 hour of cardio at the gym.
Today I took yet another day off from running, not easy considering the great weather, and went to the gym this morning at 5AM. I did a light weight workout and then did 1 hour of biking in the afternoon.
Tonight I'm going to do a nutrition talk at the running room in Pickering and I'm looking forward to "spreading my gospel of nutrition" to fellow runners and walkers.
I'd like to run on Tuesday, Wednesday and a light run on Thursday as I have a 30K trail race on Saturday. I'm hoping that this distance will prepare me for my marathon on the 14th.
This weekend I did a 10K run in support of an Eating Disorders clinic in London. Not only was this race for a great cause, it was also an opportunity to help someone train for an upcoming marathon in December.
My girlfriend is trying to raise money for The Arthritis Society ( http://cassandrakicksas.blogspot.com/) and this was her first race in over a year. I was very proud of her accomplishments and though it was difficult to slow my pace down at times, I knew this was going to help her reach her goal of completing her marathon.
After running the 10K however, I felt like I needed to run more K's to get ready for my own marathon in less than 2 weeks so I ran another 10K at my pace.
On Sunday I decided not to run but instead did 1 hour of cardio at the gym.
Today I took yet another day off from running, not easy considering the great weather, and went to the gym this morning at 5AM. I did a light weight workout and then did 1 hour of biking in the afternoon.
Tonight I'm going to do a nutrition talk at the running room in Pickering and I'm looking forward to "spreading my gospel of nutrition" to fellow runners and walkers.
I'd like to run on Tuesday, Wednesday and a light run on Thursday as I have a 30K trail race on Saturday. I'm hoping that this distance will prepare me for my marathon on the 14th.
Thursday, April 27, 2006
Marathon Training Update April 25-27
I did about 9K on Wednesday afternoon and even went to the gym on Wednesday evening around 11PM for an hour of some cross training. I've been doing so much running lately that I've lost interest in weight training altogether. I realize the importance of it but it's hard to fit it in to my schedule. I also feel that working at a gym has made it hard to be there when I don't HAVE to.
Nonetheless I'm going to try to do some cross training two times per week.
Today I ran about 17K in the morning. I've had to alter my running schedule slightly to fit into my work schedule so this has been my 4th consecutive day of running. I'm looking forward to taking tomorrow off.
I will be running a 10K race in London to support Eating Disorders. This cause is obviously close to my heart so I'm looking forward to running in this event. I'm not a big fan of 10K races but it will be nice chance to run a different route than I'm accustomed to.
It will also give me a chance to break in my new running shoes. Being the novice runner that I am, I've been need of new shoes for about a month or two. I've been told that a good running shoe will last about 600 kilometers. I've been running approximately 60-70K a week for the past 5 months........
I visited a great running store today and got some good words of wisdom about how to handle my first marathon race. Although the advice was well intentioned, it also scared me a little. These next few weeks are going to be very important and I'll need to make sure that my body is well conditioned and rested for the marathon.
Nonetheless I'm going to try to do some cross training two times per week.
Today I ran about 17K in the morning. I've had to alter my running schedule slightly to fit into my work schedule so this has been my 4th consecutive day of running. I'm looking forward to taking tomorrow off.
I will be running a 10K race in London to support Eating Disorders. This cause is obviously close to my heart so I'm looking forward to running in this event. I'm not a big fan of 10K races but it will be nice chance to run a different route than I'm accustomed to.
It will also give me a chance to break in my new running shoes. Being the novice runner that I am, I've been need of new shoes for about a month or two. I've been told that a good running shoe will last about 600 kilometers. I've been running approximately 60-70K a week for the past 5 months........
I visited a great running store today and got some good words of wisdom about how to handle my first marathon race. Although the advice was well intentioned, it also scared me a little. These next few weeks are going to be very important and I'll need to make sure that my body is well conditioned and rested for the marathon.
Monday, April 24, 2006
Marathon training update April 24.06
This past weekend was the first time in my brief running career that I didn't run. After doing 16K in the Seaton trail on Friday I decided to take Saturday off and was going to do 30K on Sunday. However, the bleak weather and sore knees, ankles from running in the trails, seemed to affect my enthusiasm as I decided against doing my long run on Sunday.
I realized how quickly it is to get into a "funk" with regards to training and this can also happen when it comes to following a new way of eating. Over the weekend I had to fight the urge to keep myself motivated and this time I lost the battle. I'm sure I needed the extra rest but when you are on a "schedule" and get sidetracked, it's hard to justify why you didn't run/train or eat properly.
Instead of looking back, though, I decided to start the week off right by hitting the road once again. I told myself that I was going to run today NO MATTER WHAT and I ended up having fairly good 11K run in the middle of the afternoon. Those first few kilometers, though, were very hard and it would have been easy to turn around and quit. It's during these times that you must be strong enough within yourself to keep going. I used plenty of visualization during my run to keep myself from quitting and at the end I was glad I was able to complete my running goal.
The Mississauga Marathon is 3 weeks away so these are the weeks that are the toughest. I feel ready but I'm sure I'll be having these mini battles, with regards to motivation, up until race weekend.
I realized how quickly it is to get into a "funk" with regards to training and this can also happen when it comes to following a new way of eating. Over the weekend I had to fight the urge to keep myself motivated and this time I lost the battle. I'm sure I needed the extra rest but when you are on a "schedule" and get sidetracked, it's hard to justify why you didn't run/train or eat properly.
Instead of looking back, though, I decided to start the week off right by hitting the road once again. I told myself that I was going to run today NO MATTER WHAT and I ended up having fairly good 11K run in the middle of the afternoon. Those first few kilometers, though, were very hard and it would have been easy to turn around and quit. It's during these times that you must be strong enough within yourself to keep going. I used plenty of visualization during my run to keep myself from quitting and at the end I was glad I was able to complete my running goal.
The Mississauga Marathon is 3 weeks away so these are the weeks that are the toughest. I feel ready but I'm sure I'll be having these mini battles, with regards to motivation, up until race weekend.
Friday, April 21, 2006
Training update April 20-21/06
The weather was fantastic on Thursday the 20th and I ran 12K at about 7:30 AM. I pushed it a little harder and did some interval speed work. My average pace was a 5:10K.
Today I decided to hit the trails and did a combination of running and walking at the Seaton Trail for approximately 16K. For those of you who know this trail you understand just how technical (re:HARD) the terrain is. I'm always more sore after doing a trail run than a road race/run. Thankfully I'm taking tomorrow off and will do a long slow run on Sunday morning or afternoon.
I've been eating plenty of carbohydrates today to replenish my Glycogen levels in preparation for my long run on Sunday.
The average calories burned for my 12K runs are 1100.
I've run a total of 52K with another 30 planned for Sunday. Let's hope the weather co-operates.
I would not be able to withstand this amount of running without a sound nutritional plan. If you are interested in improving your health and/or are involved in a sports related activity and require some nutrition counseling contact me and let's get started.
Greg
gregdcruz@rogers.com
Today I decided to hit the trails and did a combination of running and walking at the Seaton Trail for approximately 16K. For those of you who know this trail you understand just how technical (re:HARD) the terrain is. I'm always more sore after doing a trail run than a road race/run. Thankfully I'm taking tomorrow off and will do a long slow run on Sunday morning or afternoon.
I've been eating plenty of carbohydrates today to replenish my Glycogen levels in preparation for my long run on Sunday.
The average calories burned for my 12K runs are 1100.
I've run a total of 52K with another 30 planned for Sunday. Let's hope the weather co-operates.
I would not be able to withstand this amount of running without a sound nutritional plan. If you are interested in improving your health and/or are involved in a sports related activity and require some nutrition counseling contact me and let's get started.
Greg
gregdcruz@rogers.com
Wednesday, April 19, 2006
Training Update April 17-19
This has been a very productive week and it helps that the weather has co-operated nicely. I'm seeing runners and cyclists everywhere which makes me realize that I'm not alone in my passion for improving my physical health.
I ran for 12 K on both Tuesday and Wednesday and burned just over 1000 kcal's. Those winter runs are starting to pay dividends now as my speed seems to be increasing now that I don't have to wear all those "layers."
I've found a new "favorite" protein bar from the makers of Trioplex which contains 300 kcals and has a good ratio of protein, fat and carbohydrates. I've been using these for lunches and also having more protein shakes than normal. I find that when the weather turns nice it becomes harder to eat so these bars/shakes can help to keep those calories up.
Tomorrow I'm going to run another 12K and then rest up for hopefully a long run on Saturday or Sunday.
There is a 10K run in London to support Eating Disorders which I’m thinking about doing at the end of April. I wasn’t going to do any 10K races but this one is for a good cause so I’ll probably do it.
I ran for 12 K on both Tuesday and Wednesday and burned just over 1000 kcal's. Those winter runs are starting to pay dividends now as my speed seems to be increasing now that I don't have to wear all those "layers."
I've found a new "favorite" protein bar from the makers of Trioplex which contains 300 kcals and has a good ratio of protein, fat and carbohydrates. I've been using these for lunches and also having more protein shakes than normal. I find that when the weather turns nice it becomes harder to eat so these bars/shakes can help to keep those calories up.
Tomorrow I'm going to run another 12K and then rest up for hopefully a long run on Saturday or Sunday.
There is a 10K run in London to support Eating Disorders which I’m thinking about doing at the end of April. I wasn’t going to do any 10K races but this one is for a good cause so I’ll probably do it.
Saturday, April 15, 2006
Training Update April 15/06
I did a nutrition talk at the Running Room this morning and it seemed to go well. I talked about my 5 point plan for weight loss and stimulated a good conversation within the group. This was the first of 3 talks that I'm scheduled to do for the Running Room.
This group consisted of walkers so my focus was primarily on weight loss/maintenance.
After the talk I did a 30K run along the Ajax Waterfront with a very experienced trail runner. This runner is training for a 100 MILE race so I'm hanging on every word he has so I can get some much needed help as I train for my 50K race later in the summer.
We finished the run in just about 3hours and my legs are a little tight but not too bad.
I'm hoping to get in another 10K run tomorrow morning.
Greg
This group consisted of walkers so my focus was primarily on weight loss/maintenance.
After the talk I did a 30K run along the Ajax Waterfront with a very experienced trail runner. This runner is training for a 100 MILE race so I'm hanging on every word he has so I can get some much needed help as I train for my 50K race later in the summer.
We finished the run in just about 3hours and my legs are a little tight but not too bad.
I'm hoping to get in another 10K run tomorrow morning.
Greg
Friday, April 14, 2006
Training update April 14.06
I decided to venture into the foreign world of weight training today. It's funny, I used to weight traing daily at 5AM but since I've discovered running I seem to be less interested in being inside to get my exercise. I did have a good 1 hour workout though and will try to get some rest as I have my long run tomorrow (34-36K). I'm also thankful that Quizno's is open on this holiday Friday as this is turning out to be a great way to keep my carbohydrates up.
Thursday, April 13, 2006
My First Marathon
It is a little less than 1 month away from my first marathon in Mississauga (May 14th) and I've been training hard for the past few months. I consider myself a Trail Runner first and a road runner second. Most of the people that I run with seem obsessed with qualifying for the Boston Marathon. For those not familiar, the Boston Marathon is considered the "crème de la crème" of Marathon races. Unlike other marathons, in order to race in this one you need to qualify by running under a certain time based on your age.
Although I like road races I don't have the desire that some of my friends do for Boston. In fact, I'm using the Mississauga Marathon as a "hurdle" for my REAL goal and that is to complete a 50K trail race before September of this year.
I thought I would use my blog as a way to keep myself and others motivated by posting my training and nutrition program. I will try to update this daily but for now I'll give a brief synopsis of my week so far.
I've run 33K so far this week (Mon, Wed, Thur) all at roughly a 5:20 pace. This burns anywhere from 900 to 1000 calories.
I run at 5AM and prefer this time to train as it works with my schedule at work. Sometimes I'll run in the afternoon if I can't get out of bed.
My current weight is 163 pounds and I'd like to enter the Mississauga Marathon at 155 pounds. My body fat is anywhere from 11-13% which I'm happy with. My typical eating pattern is as follows:
Pre-Run @ 4:40 AM, 1/2 banana with 1 cup of green tea
Post-Run one banana approximately 30 minutes after my run. This is followed by a protein shake with some berries and my Multi Vitamins
Breakfast: 4 egg whites with 1-2 tbsp. of feta cheese, one cup of oatmeal with peanut butter, cinnamon and splenda (don't knock it until you try it)
Lunch: I've been at work so it's been tough to get a "meal in" so I've been using protein shakes or protein bars (Trioplex, Zone Bars or Meso Tech)
Mid-Afternoon: I make this my biggest meal of the day as I'm working until 8:30 most nights. I'll either have have another bowl of oatmeal with some protein (chicken, turkey) or I'll have some Turkey Chili with red potatoes. I like to throw in some fruit (oranges, apples)
Dinner: Usually another shake or bar
After dinner: This tends to be the hard part. I'll eat some carbs as I need it for my run the next morning and this could come in the form of a bar or two, sometimes rice cakes, sometimes a protein shake with some peanut butter.
My total calories hover between 3000 and 3500 with approximately 50% being made up of carbohydrates.
I'll begin carbo loading today in preparation for my long run on either Friday or Saturday (32 to 36K). What this means is that I'll take in a little more carbohydrates and not as much protein. I'll also eliminate fiber from my diet as much as possible. I find that this practice works well for my body.
I did the Seaton Trail race last Saturday and was happy with my time of 2:43 for 26K. You can check out my pictures at:
http://ouser.org/photos/06/st/?image=_mg_8725
My next race prior to Mississauga will be May 6th which is a 30K race called the Toronto Ultra Race.
Wish me luck!
Greg
Although I like road races I don't have the desire that some of my friends do for Boston. In fact, I'm using the Mississauga Marathon as a "hurdle" for my REAL goal and that is to complete a 50K trail race before September of this year.
I thought I would use my blog as a way to keep myself and others motivated by posting my training and nutrition program. I will try to update this daily but for now I'll give a brief synopsis of my week so far.
I've run 33K so far this week (Mon, Wed, Thur) all at roughly a 5:20 pace. This burns anywhere from 900 to 1000 calories.
I run at 5AM and prefer this time to train as it works with my schedule at work. Sometimes I'll run in the afternoon if I can't get out of bed.
My current weight is 163 pounds and I'd like to enter the Mississauga Marathon at 155 pounds. My body fat is anywhere from 11-13% which I'm happy with. My typical eating pattern is as follows:
Pre-Run @ 4:40 AM, 1/2 banana with 1 cup of green tea
Post-Run one banana approximately 30 minutes after my run. This is followed by a protein shake with some berries and my Multi Vitamins
Breakfast: 4 egg whites with 1-2 tbsp. of feta cheese, one cup of oatmeal with peanut butter, cinnamon and splenda (don't knock it until you try it)
Lunch: I've been at work so it's been tough to get a "meal in" so I've been using protein shakes or protein bars (Trioplex, Zone Bars or Meso Tech)
Mid-Afternoon: I make this my biggest meal of the day as I'm working until 8:30 most nights. I'll either have have another bowl of oatmeal with some protein (chicken, turkey) or I'll have some Turkey Chili with red potatoes. I like to throw in some fruit (oranges, apples)
Dinner: Usually another shake or bar
After dinner: This tends to be the hard part. I'll eat some carbs as I need it for my run the next morning and this could come in the form of a bar or two, sometimes rice cakes, sometimes a protein shake with some peanut butter.
My total calories hover between 3000 and 3500 with approximately 50% being made up of carbohydrates.
I'll begin carbo loading today in preparation for my long run on either Friday or Saturday (32 to 36K). What this means is that I'll take in a little more carbohydrates and not as much protein. I'll also eliminate fiber from my diet as much as possible. I find that this practice works well for my body.
I did the Seaton Trail race last Saturday and was happy with my time of 2:43 for 26K. You can check out my pictures at:
http://ouser.org/photos/06/st/?image=_mg_8725
My next race prior to Mississauga will be May 6th which is a 30K race called the Toronto Ultra Race.
Wish me luck!
Greg
Saturday, April 01, 2006
How to avoid "hitting the WALL!"
Marathon runners often use the term "hitting the wall" when they run out of energy near the end of a long race. There comes a point in a race when your energy reserves are empty and your body must rely on insufficient forms of energy to get you to the finish line.
This term also applies to people who are trying to lose those extra 5 or so pounds. It seems that no matter how many hours you exercise or how closely you monitor your calories those last few pounds take forever to come off. It is at this time that people look to "quick fixes" to try and get to their goal weight. DON'T BE ONE OF THEM!
Remember that you are trying to change your lifestyle NOT just looking for a quick way to get you to your goal at the expense of putting your health at risk.
Instead of dwelling on what needs to be accomplished, why not give yourself positive encouragement for what you HAVE accomplished. I'm not a fan of weight scales so for me I use measurements as a way to monitor my client’s progress. Also there are things that are going on inside your body that are more important than just those extra 5 pounds. You may have to re-examine your goals and look at other factors which may be hindering your progress such as stress, water consumption and sleeping.
It is important during this time to keep a positive outlook as it is easy to become irritated with your inability to reach your goal as quickly as you would like. When you realize that this is a lifelong journey it should take some of the pressure off. Also begin to see how much hard work you have put in already and give yourself a reward such as buying some new clothes or some new music or even a rest from the gym. When you return you may find yourself re-energized and well rested. Try to change up your routine as the body gets used to the same program after a few weeks. Above all else though, keep reminding yourself of how well you are doing and how far you have come!
This term also applies to people who are trying to lose those extra 5 or so pounds. It seems that no matter how many hours you exercise or how closely you monitor your calories those last few pounds take forever to come off. It is at this time that people look to "quick fixes" to try and get to their goal weight. DON'T BE ONE OF THEM!
Remember that you are trying to change your lifestyle NOT just looking for a quick way to get you to your goal at the expense of putting your health at risk.
Instead of dwelling on what needs to be accomplished, why not give yourself positive encouragement for what you HAVE accomplished. I'm not a fan of weight scales so for me I use measurements as a way to monitor my client’s progress. Also there are things that are going on inside your body that are more important than just those extra 5 pounds. You may have to re-examine your goals and look at other factors which may be hindering your progress such as stress, water consumption and sleeping.
It is important during this time to keep a positive outlook as it is easy to become irritated with your inability to reach your goal as quickly as you would like. When you realize that this is a lifelong journey it should take some of the pressure off. Also begin to see how much hard work you have put in already and give yourself a reward such as buying some new clothes or some new music or even a rest from the gym. When you return you may find yourself re-energized and well rested. Try to change up your routine as the body gets used to the same program after a few weeks. Above all else though, keep reminding yourself of how well you are doing and how far you have come!
Wednesday, March 15, 2006
The importance of Antioxidants
When our bodies are under stress our cells become destabilized by Free Radicals. Think of Free Radicals as negative charges that are attacking a healthy cell. Our bodies counteract these free radicals by producing antioxidants which attack these free radicals. Unfortunately during the release of antioxidants, MORE free radicals are released.
For this reason it is important that our diets contain a sufficient amount of antioxidants to help protect our bodies from the damage that free radicals inflict on our cells.
When we exercise we are placing stress on our cells and it is only through proper rest and nutrition that we can build our cells stronger than they were before.
Vitamin A, C, E and a mineral called Selenium are all very high in antioxidants. There are others which include Co-enzyme Q10, grape seed extract and green tea which have high amounts of antioxidants.
Foods such as blueberries, strawberries, kiwis and tomatoes are also high on this list.
Unfortunately many of the foods we eat are not of the best quality and therefore a good multivitamin is recommended to ensure that we are getting the proper amounts of these and other key vitamins and minerals in our system. Runners, because we put ourselves through so much physical stress, are especially in need of a good multivitamin.
For information on what supplements are right for YOU contact me.
Greg
For this reason it is important that our diets contain a sufficient amount of antioxidants to help protect our bodies from the damage that free radicals inflict on our cells.
When we exercise we are placing stress on our cells and it is only through proper rest and nutrition that we can build our cells stronger than they were before.
Vitamin A, C, E and a mineral called Selenium are all very high in antioxidants. There are others which include Co-enzyme Q10, grape seed extract and green tea which have high amounts of antioxidants.
Foods such as blueberries, strawberries, kiwis and tomatoes are also high on this list.
Unfortunately many of the foods we eat are not of the best quality and therefore a good multivitamin is recommended to ensure that we are getting the proper amounts of these and other key vitamins and minerals in our system. Runners, because we put ourselves through so much physical stress, are especially in need of a good multivitamin.
For information on what supplements are right for YOU contact me.
Greg
Saturday, February 18, 2006
240/42 How I became a Sports Nutritionist
240/42!
These two numbers represented my largest body weight and pant size when I was 15 years old.
When I finally decided to lose weight I had no idea of what a calorie was or even what healthy eating was. My father was diagnosed with Diabetes and was told that in order to control his disease he needed to lose weight. I remember watching him weigh his food daily to make sure he was getting the proper amount of carbohydrates, proteins and fats. The food he was eating was lots of fruits, vegetables, lean proteins with moderate fat and he was able to lose weight while doing very little exercise.
At 15 I was heavily involved in sports such as hockey and football, however, because of my weight I was unable to compete at the level I wanted to. I was constantly teased in grade school and used food to help distract me from my pain. I hated my body and realized that I needed to do something about it, and soon. I decided to follow what my father was doing. This helped me lose some weight.
However, the weight did not come off fast enough for me with diet alone and so I exercised daily for at least 3 hours. As the weight started to come off I still wasn't satisfied. This, as I later learned, was the beginning of my eating disorder. I was able to lose about 60 pounds over the course of one summer vacation and returned to school weighing 180 pounds. While my classmates and teachers continued to congratulate me on what I had accomplished, each time I looked into the mirror I still wasn't happy with what I saw. For those of you who have an eating disorder, I'm sure you can relate to this. I used exercise, purging, fad diets, sweat suits and laxatives to try to shed more weight. This led to some weight loss but eventually the weight went back up. I realized that exercise was what I needed to do in order to keep the weight off permanently and I continued to do so daily, playing any sport I could such as football, basketball, tennis and hockey. During this time, my eating disorder was kept hidden from everyone. I would eat “junk food” from time to time but always did this alone so nobody would see me. I managed to get through High School without too much difficulty and my eating disorder was unconsciously put on the back burner for the time being.
After finishing High School, I went to College to study Recreation Management, and then on to University where I received my BSc. in Nutritional Science. Along the way I studied Sports Nutrition from the Canadian Health Food Association and uncovered the many flaws in the Canada Food Guide approach to healthy eating. I did not want to become a Dietician—after all, Dieticians believed in the flawed Canada Food Guide. Instead, I developed my own nutritional program based on trial and error, research, as well as some elements garnered from some evidence-based programs I've tried in the past.
I recently started running in August of 2005 and realized what an amazing physical activity this was. It's an effective way to lose weight, but unfortunately for someone who has an eating disorder like myself, it needs to be balanced to be considered healthy. In all honestly, my commitment and passion for running has brought back some memories of my unbalanced teens. I've worked closely with many runners, including many women at the gym where I work, and have found that there are a high percentage of runners with eating disorders. I have decided to share my personal experience with an eating disorder with those whom I feel it could help, and I am compelled to write this Blog to let others know that they are not alone. For those of us who struggle with poor body image, it is all about balance.
Through my experiences with counseling alcoholics and drug addicts, I believe that eating disorders are the hardest addictions to manage and cope with. The reason for this is I cannot escape from the fact that I need to eat in order to stay alive. Addicts and alcoholics can stay away from their addictive substances and still live, but those of us who have eating disorders have to deal with food and our bodies on a daily basis. I’ve learned that my eating disorder will always be there but I can control how much time I spend thinking about it and how I am going to manage it.
Those of us who have eating disorders, recognize that we will have good and bad body image days. Our family and friends may never understand this, but it helps to talk to about it, so those of you who do suffer from this disorder, I hope you have the strength to put together a great support system.
Eating disorders are very much an isolating illness and by speaking frankly about my own issues, I hope that more of you will feel comfortable talking about this with your own family/friends.
My hope is that my story is able to help some of you realize that you can accomplish anything you put your mind to and that you need to set goals and map out a healthy plan to achieve these goals.
If you or someone you know, is suffering from an eating disorder, there are places that can help. One such organization is called Sheena's Place (http://www.sheenasplace.org/main.html) and they have group and individual counseling available.
My company will help you to not only achieve your evolving goals in a healthy and balanced approach, but will ensure you maintain your successes. For more information about how to begin, contact me at
gregdcruz@rogers.com
These two numbers represented my largest body weight and pant size when I was 15 years old.
When I finally decided to lose weight I had no idea of what a calorie was or even what healthy eating was. My father was diagnosed with Diabetes and was told that in order to control his disease he needed to lose weight. I remember watching him weigh his food daily to make sure he was getting the proper amount of carbohydrates, proteins and fats. The food he was eating was lots of fruits, vegetables, lean proteins with moderate fat and he was able to lose weight while doing very little exercise.
At 15 I was heavily involved in sports such as hockey and football, however, because of my weight I was unable to compete at the level I wanted to. I was constantly teased in grade school and used food to help distract me from my pain. I hated my body and realized that I needed to do something about it, and soon. I decided to follow what my father was doing. This helped me lose some weight.
However, the weight did not come off fast enough for me with diet alone and so I exercised daily for at least 3 hours. As the weight started to come off I still wasn't satisfied. This, as I later learned, was the beginning of my eating disorder. I was able to lose about 60 pounds over the course of one summer vacation and returned to school weighing 180 pounds. While my classmates and teachers continued to congratulate me on what I had accomplished, each time I looked into the mirror I still wasn't happy with what I saw. For those of you who have an eating disorder, I'm sure you can relate to this. I used exercise, purging, fad diets, sweat suits and laxatives to try to shed more weight. This led to some weight loss but eventually the weight went back up. I realized that exercise was what I needed to do in order to keep the weight off permanently and I continued to do so daily, playing any sport I could such as football, basketball, tennis and hockey. During this time, my eating disorder was kept hidden from everyone. I would eat “junk food” from time to time but always did this alone so nobody would see me. I managed to get through High School without too much difficulty and my eating disorder was unconsciously put on the back burner for the time being.
After finishing High School, I went to College to study Recreation Management, and then on to University where I received my BSc. in Nutritional Science. Along the way I studied Sports Nutrition from the Canadian Health Food Association and uncovered the many flaws in the Canada Food Guide approach to healthy eating. I did not want to become a Dietician—after all, Dieticians believed in the flawed Canada Food Guide. Instead, I developed my own nutritional program based on trial and error, research, as well as some elements garnered from some evidence-based programs I've tried in the past.
I recently started running in August of 2005 and realized what an amazing physical activity this was. It's an effective way to lose weight, but unfortunately for someone who has an eating disorder like myself, it needs to be balanced to be considered healthy. In all honestly, my commitment and passion for running has brought back some memories of my unbalanced teens. I've worked closely with many runners, including many women at the gym where I work, and have found that there are a high percentage of runners with eating disorders. I have decided to share my personal experience with an eating disorder with those whom I feel it could help, and I am compelled to write this Blog to let others know that they are not alone. For those of us who struggle with poor body image, it is all about balance.
Through my experiences with counseling alcoholics and drug addicts, I believe that eating disorders are the hardest addictions to manage and cope with. The reason for this is I cannot escape from the fact that I need to eat in order to stay alive. Addicts and alcoholics can stay away from their addictive substances and still live, but those of us who have eating disorders have to deal with food and our bodies on a daily basis. I’ve learned that my eating disorder will always be there but I can control how much time I spend thinking about it and how I am going to manage it.
Those of us who have eating disorders, recognize that we will have good and bad body image days. Our family and friends may never understand this, but it helps to talk to about it, so those of you who do suffer from this disorder, I hope you have the strength to put together a great support system.
Eating disorders are very much an isolating illness and by speaking frankly about my own issues, I hope that more of you will feel comfortable talking about this with your own family/friends.
My hope is that my story is able to help some of you realize that you can accomplish anything you put your mind to and that you need to set goals and map out a healthy plan to achieve these goals.
If you or someone you know, is suffering from an eating disorder, there are places that can help. One such organization is called Sheena's Place (http://www.sheenasplace.org/main.html) and they have group and individual counseling available.
My company will help you to not only achieve your evolving goals in a healthy and balanced approach, but will ensure you maintain your successes. For more information about how to begin, contact me at
gregdcruz@rogers.com
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