Monday, January 30, 2017

negative split 400m +

Not much time today so a brief speed workout.  Better weather, low 50ºs sunny at the MTSU track.

Hoka Clifton 2 trainers on 
400m warmup, stretches, drills 
60m strider 
400m - 59.5 (30, 29.5) 
rest 90 sec 
100m - 14.5 
rest 90 sec 
100m - 14 
200m - 27

I wanted to run 15,15,14,14 but the stiff wind on the home stretch was too strong and my present shape limited me to a 15.5 final 100.  All the other splits were on.  A 29.5 second 200 would be fine if the first is 26.  I followed up 2 x100m w/ 90 sec rest, then a 200m concentrating on form.

Probably over training at this point, last 6 of 8 days on the track.  Meet Sat but can't really train hard after Wed morning.

Sunday, January 29, 2017

tempo 300s +

Cold, wet, windy, and dark at the MTSU track.... mid - upper 30ºs with snow flurries.  5th day on the track this week.  Retreated to the heated men's room to do my stretches before shedding down to shorts and t-shirt to do the intervals.
Hoka Clifton 3 trainers on 
400m warmup, stretches, drills 
3 x 300m w/ 2 min rest - 48.5, 48.5, 50.5 
negative split 400m / 90 sec rest / 100m - 60 (31, 29) / 14.5
The negative split 400m felt good, the last 200m felt strong and not too exhausting.  The tempo 300s were tough in the brutal cold wind.  I could not have run a 4th, so I took full rest before the 400/100.

It's going to be hard to keep my weight down during this guitar festival I'm hosting, with all the eating and drinking.  But, I'll endeavor to persevere.  144.0 after workout.

Next couple days will be better for weather, in the 60's on Tues.  The MTSU meet on Saturday I'll likely just run the 400m, although I may signup for the 200m as well.   I'm auditioning students that day so it's going to be a juggling act.  I hope to be on the track a few more times this week, shorter more frequent workouts.  I'm free to train M-W and F.

Friday, January 27, 2017

brief speed work

Cold and windy late afternoon on the MTSU track.  42º and some sun.  I will likely go out again tomorrow for a bit more volume, but today, just 2 long sprints in spikes.
Hoka trainers on 
400m warmup, stretches, drills 
Puma spikes on 
400m - 58  (27.5/30.5) 
10 min rest 
300m - 46
Meant to do more even splits in the 400, was trying for 28/29, but in part due to stiff headwind and in going out too fast, ended up 27.5/30.5.   Went back out after a limited rest and ran a 300m strider for form.

Feel like I'm getting there, but not there yet.   143.0 lbs after workout.

Wednesday, January 25, 2017

500 +

Third day in a row on the track, so didn't do too much.  Mostly cloudy, 52º in Sewanee.  Not really fond of early morning workouts, but a busy day.
Hoka trainers on 
400m warmup, stretches, drills 
500m - 82.5 (65/17) 
2 x 200m, 2 x 100m w/ 1 min rest - 29, 31, 14, 14.5
Was going to do more but need some recovery from a tough ab workout.  Going back out on Friday and maybe Sat for some event runs, but colder weather is coming.

Tuesday, January 24, 2017

Quick foundation workout

I hadn't planned to run today since I'm doing weights tonight.  It was such a beautiful day, and I felt good, so I hit the track for a very brief workout.  52º and sunny in Sewanee.
Hoka trainers on 
400m warmup, stretches, drills 
800m / 90 sec rest / 100m - 2:30.5, 14
Never can get enough foundation.  I didn't want to run fast today but still came up a bit short of my 2:28 goal on the 800m.  Was aiming for 72/76, but ran 73/77.5.

143.0 lbs after workout.

Tomorrow, I begin a very busy several days.  My work schedule will allow me just enough time for a morning workout tomorrow on the track, and a Friday afternoon workout on the track.  Sunday I'll have more time so, I'll be able to keep the every other day regime for the next week: Wed, Fri, Sun, Tues, Wed, Fri, Sat race.  Nationals are 24 days away.

Monday, January 23, 2017

tempo 300s +

Felt more like winter today but not too bad.  Damp and cool, 42º dark and breezy today at the Sewanee track.  Did a standard workout today, then a couple short fast sprints.
Hoka trainers on 
300m warmup, stretches, drills 
4 x 300m w/ 2 min rest - 48, 48.5, 51.5, 52 
150m - 20.5 

It was a decent workout.  Much better endurance than when I did 3 x 300m a week ago.   Close to where I was a year ago before Nationals.  Probably should have quit but I ran a couple faster sprints and the last one irritated my hip flexor, but it's fine.  Better weather tomorrow but I'll probably just do weights.  

Looks like the entry lists for Worlds and Nationals are pretty much complete.  The usual competition at Nationals from Jim and Don in the 200m; and Jim, Dave in the 400m.   It's coming up soon... just 3 weeks from Friday.

Looks like a decent turnout for the World Championships.   Enough competitors for 3 rounds in each event.   It's odd that they have 400m heats and semis in the same day but have 200m heats and semis on different days.  I've never heard of a meet having 400m heats and semis in the same day.

I'll be racing people from Korea, USA, England, Germany, Ireland, Italy, Philippines, Spain, Mongolia, Estonia, Ukraine, Japan, Trinidad, Finland, Brazil, Australia, Argentina, etc...   Guys that beat me in Perth in the 200m will be there.  Peter O., the German is probably the fastest 400m guy with two other Brits ... they will be my main competition in the 400m.   

Saturday, January 21, 2017

Mixed tempo workout

Vanderbilt meet was a bust.  I ran a tight and slow 200m, poor time: 25.65.  Woke up thinking about scratching on the 400m, not feeling ready, foot a bit sore,  but I went anyway.  When I went to sign in, the sheets had already gone out, I missed it by 2 min and got scratched from the 400m.  Bummer.  I was there in time, warmed up and ready, just missed he cutoff reporting time.  Stupid.

So, I got back to Sewanee and made good use of the day.  After a fairly light week, I was determined to put some volume in today, as the weather was perfect... sunny and 60º.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 500m, 200m with 3 min rest - 88, 89, 31 
split 400m - 300m / 1 min rest / 100m - 44.5, 15 
150m strider
I guess it was for the best, to get a workout in instead of a race.  Not ready to bring my A game yet.  Now, I only have 2 possible race before Nationals:  in 2 weeks at MTSU on that weird hard 250m track, and the Sat. before Nationals... either on Sewanee's 160m track or drive 3 hrs to the Birmingham Crossplex.   Inclined to drive to the better track, but we'll see.

Looks like we may try to break our 4x200m M55 World Record again in NM.   Just hope Don will do it.

Wednesday, January 18, 2017

Light speed work

Much cooler than the last 2 workouts, 50º, cloudy and breezy at the MTSU track.   After working at the Sewanee track for most of the winter, it was nice to be on the firmer and more responsive Dean Hayes track.   Second workout in a consecutive day, since rain is forecast tomorrow and I will take a rest day before the meet.  I stayed in the Hoka trainers today to save my feet.

Hoka trainers on 
400m warmup, stretches, drills 
80m strider 
split 400 - 300m - 41.8 / rest 1 min / 100m -14.5 
3 x 50m from blocks 
150m from blocks 
2 x 100m - 12.5, 12.8  (3 step flying start)

It felt ok.  The 300m wasn't a killer.  Still a slight amount of groin soreness from those first hard 150s in spikes on Sunday.

143.3 lbs after workout.

Vanderbilt Invitational
I'll be good to go for the meet.   I wish I were more prepared for this meet and it wasn't my first of the season.   It is the track of my masters 400m PR (55.11) that I ran 2 yrs ago here.  Last year I ran 55.97.   I'd be real happy to run that.   My 200m last year sucked, 25.36 ... so I hope to improve on that.  But my expectations are low since this is my first time out.  My first time out last year I ran 25.46 / 57.36 (on a slower track).  

Vanderbilt's 2 day format is rare in college meets.  The 200m is Friday evening and the 400m Sat noon.   Reminiscing about that day in Feb '15 I did all 3 sprints at Vandy... it was a good day... started with a 7.75 60m, then a 55.11 400m, then ... after sitting on a heat pad in the trainer's office, I went out and ran a 24.80 200m.  I think I'd rather do meets like this, in one day.

Predictably, I'm the slowest 200m guy, and the second slowest 400m guy on the start list.  I have lane 6 for the 200m, lane 5 for the 400m.  Too bad it's not a banked track.  I need to execute and not go out too fast like I did here last year.

Tuesday, January 17, 2017

tempo maintenance

Rain showers, mild and windy in Sewanee.   60º and occasional light rain.  Not used to early morning workouts, but time is tight as the semester has begun.
Hoka trainers on 
400m workout, stretches, drills 
3 x 300m w/ 2 min rest - 48, 49.5, 51.5 
3 x 200m w/ 1 min rest - 29, 31, 31.5
Not particularly fast, running into a stiff wind half the time and it started raining on the last 300m. Not a killer workout, but good (... 4x intervals with limited rest are 'killer').   A tad sore in the groin from speed work on Sunday and feeling a little weak this early in the morning.   May put the spikes on tomorrow and do a brief tech workout.

Finally, down to my race weight realm ... 143.2 lbs after workout.

Sunday, January 15, 2017

quality sprints

In Atlanta at the Marist School track.  Great weather, upper 60ºs, partly cloudy, calm winds.  A treat to train shirtless in January.  Needed to decide today whether I should race a 200m my first meet this season on Friday at Vanderbilt.  So, I brought my spikes and blocks.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 80m striders 
300m - 42 
Puma spikes on  
2 x 40m from blocks 
2 x 150m from blocks - 18.8, 19.2  
2 x 40m from blocks 
Hoka trainers on 
300m - 43
Started with a hard 300m in training shoes to make sure I was fully warm before getting out the blocks and spikes.   The block starts felt a little clunky and inconsistent, but my 150s were fast and nearly full effort.  I did a few more starts and finished with a good 300m.

I don't think I'm ready to run sub 25 or sub 56 this weekend, but I should be good to go for the 400/200 double.  Rarely get to run on this great track and I'm sure this will be my only chance this season.

I'll do more technical work this week with blocks, but not much time before the meet.  200m is Fri., 400m Sat.  Tuesday is the last opportunity for a tempo workout.

Friday, January 13, 2017


Foundation runs this morning in Sewanee.  A mild humid day with occasional fog and mizzle, light breeze, in the low 60ºs, warm enough to peel off my shirt ... a treat for January.
Hoka trainers on 
400m warmup, stretches, drills 
2 x 600m - 1:42.5, 1:43.5 
'split 700' - 500m / 90 sec rest / 200m - 88, 32
Felt much better today than last time out.  It was hard but not excruciating.  I didn't run the 500m too terribly hard, but the following 200m into the wind definitely kicked my butt.

This will be the last volume workout for a while as I need to decide whether I'm ready to race a 200m in a week.  I'm going to do some quality short speed work on Sunday, maybe drag out the blocks and spikes.  

Did a brief workout last night at the gym including form drills.   These last 3 lbs are really hard to shake.  145.0 lbs after workout.

Wednesday, January 11, 2017

quality 300s / tempo 200s

Much warmer today at Sewanee, 57º and windy, wet track from morning rain.  It didn't feel warm because of the clouds and wind, though it was certainly t-shirt weather.   This workout was not huge but it was hard since I started feeling a bit under-the-weather last night, a tad warm.  My heart rate this morning was elevated, in the 70s when it's usually in the 50s.
Hoka Clifton 3 trainers on 
400m warmup, stretches, drills 
300m - 42.5 (27.5 / 15) 
Puma spikes on 
300m - 41.2 (26.5 / 14.7) 
Hoka trainers on 
4 x 200m w/ 1 min rest - 30.5, 31.5, 33.5, 32
I wanted to put the spikes on for one quasi event run.  Just a shade over 41 at 300m, that would be about 57 pace.  I really didn't want to go back out after those 2 fast 300s, but I took full rest and went out and got it done.  Bringing home the last 200m against a stiff wind in 32 took everything.  I went home and sat in my hot tub for 45 min.

Every 400m sprinter knows this race is won in the last 100m or last 50m.  I feel that it's a weakness of mine, finishing.  Finishing does depend on pacing, pushing it to that fine line.  That's why event runs and split 400s are important.   But overall finishing strength, in my opinion, is earned mostly by the limited rest tempo repeats (200s w/1m, 300s, 400s w/2m), and over distance repeats (800s/600s/500s/split 500s/700s).  These are the most painful workouts you can do, and sometimes I think, doing other types of workouts are not the best use of time early in the season.  On the other hand, doing brutal and painful workouts every time out could have diminishing returns and break me down.  So, it's just pounding away and hoping for the best.   Not sure how much longer I can keep up the every other day track routine.  Some light days will be in order.

Weight is coming down.  144.4 after workout.

Tuesday, January 10, 2017

Indoor schedule takes shape

To my surprise, I was accepted to the Vanderbilt meet on Jan 21-22.  I think this is the first time Coach Keith has ever personally responded to my request for entry when restricted. I can certainly understand his reservations.   Surely, I am the oldest athlete to ever compete in a college meet there, certainly the oldest sprinter.   I actually requested for this coming weekend, but he gave me permission for the following weekend meet which will be smaller, fewer DI schools.   That is really better, I will be more prepared in 10 days.  If it were this coming weekend, I probably would not run the 200m, but since I have more time, and so few meets, I may do both the 200 and 400.  I am also presuming Dean Hayes will let me in MTSU's meet.

So, here it is - two NCAA DI meets, one DIII meet, and 2 Masters Championships ...

Jan. 20-21 - Nashville, Vanderbilt Invite (200/400)
Feb. 4 - Murfreesboro, MTSU Invite (400/200?)
Feb. 11 - Sewanee, Tiger Invite (400)
Feb. 17-19 - Albuquerque, USATF Indoor Nationals (200/400)
March 21-25 - Daegu, S. Korea - WMACi World Indoor Championships

I requested entry into Emory's Crossplex meet on Sunday, Jan. 22.  I probably won't go even if I do get in, but it's an option.   It would be a little tough to race 3 days in a row but that's what I'll be doing in Albuquerque and Korea.  Plus, it will be the only opportunity to race on a standard 200m track.  Vandy is 300m, MTSU 250m, and Sewanee 160m.   It would be nice to get a meet in during early March but that is championship indoor meet season for college, NCAA Indoor Nationals are March 10-11.

Monday, January 9, 2017

tempo 300s

20º warmer at the Sewanee track today, 37ºF and hazy sun, light wind... t-shirt weather.  I busted butt today with what has become my bread n' butter workout, tempo 300s.  Never easy.
Hoka trainers on 
400m warmup, stretches, drills 
4 x 300m w/ 2 min rest - 48, 49.5, 51, 53.5
About the same as last time, (50.5 avg), but not as fast as what I was doing spring '15 (48 avg), or last year in Feb. (49.4 avg) for this same workout.

Wanted to do more, but best keep the volume down as I have been on the track every other day now since 12/30, 6 of the last 11 days, (and in the weight room on many off days).  Wednesday looks to be 57ºF., so maybe I'll do some quality work that day.

Requested entry into next weekend's Vanderbilt meet.  As expected.... crickets.... no response.  It is possible I may not race til MTSU on Feb. 4.  Still considering a flight to Raleigh for SE Masters on Jan 22... but probably not worth the nearly $600 it would cost.  Hoping to get into Emory that weekend.  If I don't go to Emory or SE Masters... I will not race on a 200m track this season until  Nationals, odd for me since I got in several meets last yr before Nationals.

Finally, the low carb regime is taking effect, losing some fat.  I should be there in a week.   144.0 lbs after workout.

Saturday, January 7, 2017

cold track

Sunny but very cold and unfortunately, a wind.  17ºF (-8 C) with a windchill of 8ºF at the Sewanee track.   Good day for over-distance, and long tights.  Miraculously, the stadium men's room was heated and unlocked for my stretching regime.  Tried out the new Clifton 3 trainers, they're great.

Hoka Clifton 3 trainers on 
300m warmup, stretches, drills 
600m - 1:45.5 
'split 700' - 500m /rest 90 sec / 200m - 86.5, 33.5 
3 x 12  box jumps (28") 

It wasn't bad with a long sleeve T and a wind breaker, gloves and long tights.  Only felt really cold in a headwind.  Sheltered in the truck in between reps.  Went to the gym afterward for some strength.

Still heavy, 145.4 after workout.

The road to Daegu continues...

8ºF windchill ... just do it, no excuses

Thursday, January 5, 2017

volume tempo

Dark and cold today at the Sewanee track, 33º but thankfully not much wind.  Did 2600m of volume today in 3 sets.  Still feel a long way from race ready.
Hoka trainers on 
400m warmup, stretches, drills 
400, 400, 300, 200, 100 w/ 2 min rest - 68, 70.5, 54, 33, 14.5 
4 x 200m w/ 1 min rest - 30, 31, 32, 32.5 
300m - 1 min rest - 100m (split 400) - 44.5, 14.5
I did more than I had planned because I was feeling ok, but fat... and I copped out of my first interval set which was supposed to be a 3 x 400m, so, I added a few more after ending my 3rd 400 after 300m.  Just not in the shape I'd like to be.  Still heavy, 145.6 after workout.

It was good to put in this workout since I may take 2 days off from the track since snow and very cold  is forecast for Sat.  Sunday looks to be sunny but continued cold.  If there is no snow on the track, I will be out there.

Got my new Clifton 3's in today.  Haven't run in them but they're instantly comfortable and need some breaking in to get flexible.

Home Project...
Glad to be mostly finished with my porch project - constructing a roof, so I can focus more on training. I have to say, building this porch roof with a 3' overhang 20' off the ground by myself ... is about as athletic as anything I've done, especially hanging 8' shades to the outside of the structure.   Did most of the work standing on a 5" wide rail 15' off the ground, or hanging on with my legs while reaching out to drill screws.  I'm not a sprinter, I'm really a carpenter.  This is what it looks like... heating the outdoors and sheltering from the wind.

Wednesday, January 4, 2017

Indoor schedule '17 - UPDATED

College meets are sparse this year and I probably won't race at least until the Jan 22 or 29.  Vanderbilt is not accepting unattached online, and neither is Emory, but I think I may be able to get into Emory Crossplex via the meet director.  The only meets I'm somewhat certain I can get in are the KMS (Birmingham Crossplex),  MTSU (Murphy Center), and Sewanee (Fowler Center).   But if I can get into all, that would be 5 weekends in a row including Nationals.  Probably won't do that.

Here are the options:
Jan. 22 - Birmingham - Emory Crossplex (?) 
Feb. 4 - MTSU Invitational 
Feb. 11 - Sewanee Invitational 
Feb. 17-19 - Albuquerque, USATF Indoor Nationals  
March 20-25 - Daegu, S. Korea WMA World Indoor Championships

Bummer that I can't run at Vanderbilt this yr. on the best track there is.  But, the Crossplex is much like Albuquerque, same type of track.  I told Randall to get me in at Vanderbilt, but I'm sure that won't happen.   It's taking me longer than last year to get ready, I was running high 55's in Jan last yr.   I'd like to peak at the Nationals and Worlds, but they are 4 weeks apart.  Nationals 5+ weeks away, Worlds, 9+ weeks.   MTSU and Sewanee are non standard tracks and it's always hard to run a fast 400m on the 160m Sewanee track.  MTSU's track is really hard on the feet, so maybe just one event.

Just realized I can't race the KMS meet due to the TN Guitar Festival that I am hosting that weekend. I'm going to try like hell to get into Emory on 1/22.  If not, I may fly to Raleigh for the USATF Masters SE regionals same day.

Tuesday, January 3, 2017

speed work

Warmer today, so I did a quality workout... just three 90% effort long sprints.  56º damp and cloudy with a breeze at the Sewanee track.  I almost put the spikes on today but think I'll wait at least a week. I bought another pair of Hoka Clifton's ... my third, this the 3rd generation.   I've retired the Hoka Clifton 1's - a revolutionary shoe if there ever was one - to an everyday shoe, and what I wear to the gym.  Training now in the Clifton 2's and it would be nice to have a pair to alternate since they are starting to wear.   Also, very happy to replenish my supply of spike risers, a rare item to find.
Hoka trainers on 
400m warmup, stretches, drills 
50m strider 
400m - 59 (27.5, 43) 
300m - 45.5 
200m - 27
I didn't take full rest between the 400 and 300 and really felt the pump in my hams and glutes.  However, fell short of my goal of 28/30 splits.  Ended up with 27.5/31.5.   My last two 100m splits were only 15.5 and 16.   Not where I want to be right now, however, it wasn't a full effort event run and I wasn't in spikes.  Any time I start a workout with a sub 60 400m, I need at least 30m rest to continue to run fast.  But I took about 13 min rest and my 300m wasn't real fast, although it really kicked my butt.  I finished with a brisk 200m, just a tad over 400m race speed.  It felt good.

I think I really need to refresh my concentration on form with some race pace 150m repeats in lane one to get ready to run the indoor oval.  I think I'll do one over distance, one tempo, one speed/form, and one event run workout a week.

Ate a little too close to workout time today, only 3 1/2 hrs before and was a bit heavy.  145.3 lbs after workout.

I'm registered for Daegu.  I used as seed times the times I ran in the USATF Indoor Masters Championship last March.

Sunday, January 1, 2017

tempo 300s

Happy 2017.  Hopefully, this year will be as good as the last 2.  

Misty, foggy, and wet at the Sewanee track on New Years Day, 48º but with an occasional wind.  My feet felt better today, but I don't want to over do it as I am now on a every other day track schedule, pending weather.  I did work a lot today before I went to the track, but not as much as Friday.
Hoka trainers on 
350m warmup, stretches, drills 
4 x 300m w/ 2 min rest - 48.5, 49.5, 51.5, 53.5
A familiar workout, my first workout of the season starting with tempo intervals and without foundation.  Quite slow compared to the same workout I was doing in Oct and averaging 49 sec.  Today, only 50.75.  Hopefully this will improve.  

Last year at this time I was running more 3x300m and 3x400m, sometimes 2 sets.  I do need to start running fast but the weather is turning cold again.  Tues is the last warm day before 6 days in the 30s.  Maybe I'll do some speed work on Tues.  

144.4 after workout.  Eating light and well.

At least I could see across the track today.

Vital signs / food

With a new finger pulse monitor and a blood pressure / pulse monitor, I've been taking some readings during workouts and at rest.  Here's the findings.

My pulse is pushed to 160+ after the completion of a set of intervals.  Within a minute, it rebounds to the 140s, but even after several minutes, it stays at around 120.  After 20 minutes, it is still above 100.
So, during workouts that last 90min from warmup to end, my pulse stays well over 100 for the entire time.

Morning rest is when the pulse is lowest.  After taking several readings this morning, my average resting pulse reading is 51 (48-53 range) and average blood pressure about 112/65.

In time for the New Years resolutioners,  a commentary on weight and food.   As I've said many times, 'the more you eat, the more you want to eat' ... and the converse is true.  The past 3 days I've eaten light and since I don't usually eat breakfast, my daily low weight occurs after my afternoon workout and before dinner, or afternoon before my first meal on non workout days.   It also depends on my activities and how much time on my feet.  My morning weight is closer to my maximum daily weight since I eat late in the day.  This morning I was 146.8 and lately, my daily range is approximately 144 -148.  

For me... having a 'normal' amount of fat I'd weigh about 152 lbs, a BMI of 23.8, in the healthy range.  At 'race weight' 142 lbs, my BMI is 22.2, only 1.6 points less.   Although I have raced successfully at as high as 144, 142 is a good strength to weight ratio.

To put this in perspective, the average American male has a BMI of 28.6, which would put me at a weight of 182.5 lbs ... if I were average.  Again... seems astonishing to me that 182.5 lbs is average for an American my height.   We are a very fat nation.

Two points on weight and athletic performance.  Any diet / exercise lifestyle modification attempted to increase strength to weight ratio and eliminate fat has benefits that are only seen weeks (minimum of 2 weeks) after even the most austere regime is put into action.  The converse is also true... when low body fat is achieved, it takes about 2 weeks of eating carbs to start putting on the fat layer.

That said, the hardest adipose to lose is that last 5 lbs in getting to that prime low body race ready condition.  It can take a month of very lean living.  I'm at least 2 weeks away right now.

Calculate YOUR BMI

Lowering starchy carbs is what works for body fat reduction.  Starchy cards are an addiction, comparable to nicotine and alcohol.  Often viewed as 'comfort food' ... when eliminating carbs, I feel temporary withdrawl symptoms like weakness, and the feeling of being hungry even when full.  Substituting protein and fat helps a lot.  Even raw sugar, which is a carb - but not a starchy carb! ... can help relieve this withdrawl.  It's really not that hard to get past.  Just takes a week or so.   Carbs are necessary in moderation for muscle building and athletic performance, but when getting to race weight, losing that difficult last 5 lbs, you really have to watch the carbs.  Better to eat chocolate than bread.  However, once near race weight, I eat bread or oats in the morning with fruit, eggs or peanut butter.  But the key to any weight reduction program is mental and lifestyle.  If you center your day around food... scheduled meals, buying food, preparing food, etc... 'a food centered life'... it will be impossible to lose weight.  I recommend staying active, up and moving about, doing projects, walking, exercising, yard work, shopping, browsing, anything on your feet ... something to give daily life meaning besides eating.  If you are really interested in food and nutrition, read labels and nutritional data.  Become "nutritionally literate."

I've found that 2 cups of coffee with raw sugar will even out my blood sugar in the morning and off I go, not hungry, not even thinking about eating til late in the day.  This regime is contrary to many nutritionists basic guidance and is unconventional.  I don't care.  It works.  It's proven ... time and again.  I think it's really funny to hear sedentary people say they 'need food for energy'.  I can tell you, I've run fast and done hard work and brutal training on the track on 'empty' ... not having eaten for 18 hrs.   I don't recommend this but it's a sure fire way to burn fat.  Best to eat a light meal including some carbs 5 hrs before training or race.  Quickly absorbed things like gels and sugars can be eaten even 2 hrs before a hard track workout.  You need food more for recovery than for 'energy.'    Fasting is really underrated and I think, quite healthy in moderation.  I also think fasting helps nutrient uptake, instead of constantly bombarding your digestive tract with meal after meal after meal.

I basically live off of fish, vegetables, fruits, chocolate, nuts, and raw sugar ... occasionally other proteins like eggs and turkey.  Recently found a brand of wild tuna certified mercury free.  My recent favorite vegetable is collard greens - great in stews and like kale, a rock star of nutrition but much better tasting than kale.

Also, as we age, our ability to digest decreases so I recommend probiotic and digestive enzyme supplements.  It prevents from carrying too much waste... which is weight.

HAPPY 2017

Blood pressure / pulse this morning