Sunday, October 18, 2009

12 mile XC run

During the week I had a 7 mile tempo run. I decided to see what my actual weight loss would be on a faster run that was a short distance and time. (I mean short since I am trying to work on nutrition for events lasting over 1.5 hrs) My starting weight was 185.2 and when I ended the scale showed 181.6lbs. The weather was about 50 degrees and I kept my HR around 174 for the Tempo run. I figure that I loose between 1.0-1.5 liters per hour and will try to lock this in over the next many months.
Saturday I joined, Beth, Julies, Ken and Lorie for a 12mile XC run starting at about 7500ft elevation. The course was up and down and the views were to die for. My goal for the event was to see how I would feel on 400 Calories per hour and 70 oz of water. I mixed 750 calories of Gatorade and took 1 package of PowerBar Gel Blasts at 130 calories and 2 Granola bars at 90 calories each. I liked having solids better this time than the gels that I took last time. I am not sure why but I feel better processing the solids better.
The weather was warm but not hot and I took everything in a newly purchased Nathan Backpack that held everything that I needed. I monitored my intake much better this run and took drinks every 2 minutes or close this time. I took the solids at 1 hour and 1.5 hours and felt the same as I did last long run GREAT. I did not feel depleted and just before 2 hours we has a .75 mile section along a ridge that Beth and I took the pace from 10/mile to around 8/mile. My HR stayed on the level section under 168 even though we picked the pace up by almost 2 minutes per mile. I was very tired at the end and used parts of my legs that the road does not. I finished feeling very positive and feeling good. I felt that this event was a huge success. I have not found the top of what I can take and process and will continue to work to this result but for now I felt that the run was awesome. 2.18 hours and 12.31 miles and I had an average HR below 170. I did pee only once this time as I did 3 or 4 times a few weeks ago. I think that because the weather was 30 degrees warmer I was able to process everything easier.
I have signed up for the Moab, Utah 10mile XC race November 14Th and look to see how I do running a very hard XC course at race pace working my new program.

I would appreciate any input because I am doing this only because I have not found success the other way. I feel that at 183lbs I could loose some weight and over the next 6 months I will work towards this direction. I started my life change at 235 and have kept myself around 180 for nearly 3 years now. I think that I would do better close to 170 so I am trying to get to this area. Anne says go not by the scale but how I look and feel and so I will have that be the largest factor.
Stay tuned for the next update.

Love you Anne,


Sunday, October 11, 2009

Plan for the Winter

Hello all,

I know it has been too long since my last post and many events have passed under the Blogger bridge to try to catch up on all things. Anne and I did sell our home in Highlands Ranch and we are renting in "A" town. We have a 1425sf house that keeps us close and happy. Work is going well and Miche Bag continues to consume a large portion of my time. My parents came home from a Church Mission after almost 2 years and it was great to see them so happy and back in Colorado.

With the off season now in full swing I spent some time with Coach Steve after spending a large amount of time with Team Walton and here is what we decided.
-Training is going to become a bigger challenge as the kids grow so I will continue to adapt and have family as my #1, this will take my training volume down but not quality
-Spending time this winter getting stronger and faster will be my main focus.
-I would like to slim down 10-15 lbs and will work all off season towards this goal.
-Longest race distance will be Olympic Tri's next year and I will try to increase my speed.
-Training LSD while working on training nutrition will be a huge factor and I will expand on this topic below.
-Lexi will learn to ski this winter and so all of Team Walton will be on the hill almost every weekend.
-I will not do an Ironman in 2010 and its Boo Yaa cool that I am not.

Distance training:
PROBLEM: I run out of energy after 1.5 hours of running or 4 hours of biking and have been for the last 3 years
I have come to the conclusion that I have changed my endurance in a major way over the last 3 years but I still feel the same doing longer efforts. On a 2 hour steady effort run I can loose between 3-8 lbs. I have been consuming about the same as those that I train with both Liquid and calories even though I sweat and burn much different.
Since the I know that the definition of Stupid is doing the same thing expecting different results I am going to work on what I need to consume to feel good and have the energy that I need on distance training and racing.
TRIAL #1: 15 miles LSD in 30 Degree weather.
Goal: I want to over consume calories and H2O to the point that my stomach will allow no more.
VOLUME: 70oz of Water with Gatorade mix at 1.75 normal volume or 500 calories. 2 Gels at 100 calories each. Total calories 700, total Liquid 70oz.
REALITY: The group allowed me to set the pace of the day and we finished 15 miles in 2:45 and my GPS said I burned 2066 calories. I did not weigh my self for this run. I used a Nathan backpack hydration pack with 70oz capacity and finished it by the end of the run. I did not have stomach problems and consumed the majority of the Gatorade the last half of the run.
LESSON LEARNED: I can consume more and will try to take in 300 calories an hour between food and water. However I was able to keep my Heart Rate consistent the entire run and for the first time EVER I felt good at the end of the run. I hurt and was tired but not worn down to below empty. I take this as a positive trial and look forward to the next one.

For all those that do not have a runners body and sweat a ton know that you are in good company. I want to figure out how to have the strength to finish longer distance events and so I will keep you posted on my success and failures.

Love you Anne,