Friday, October 3, 2014

Day 602- The Agony of De Feet.

October 2, 2014                 235 lbs

Hi all.

It has been a couple weeks since my last post. Where to start? .  .  . Well my feet are worse. Even with the orthotics and wearing the night boots on both feet. A lot of stress behind not being able to run. I had hoped the trail running would help but where it irritated the plantar fasciitis less, I was still limping after the long runs at Griffith Park. Then it started to hurt while I biked.

 In speaking to Coach, we decided that I only have one choice and that is to minimize my running as much as possible.

I have six weeks left and don't know what else to do. I'm hiking when I can. As it stands, I am clocking in at close to the bike cutoff time and who knows how fast I can limp the marathon. Dammit, I didn't train for more than a year and a half, just to have injury derail it all. I'm still doing the race. What will happen will happen.

As a result of the plantar fasciitis getting worse and having to sleep with the night boot splints on, I haven't had a good nights sleep in weeks. This helped a really nasty bout of depression set in which triggered a bunch of OCD behavior and ultimately, a few pizza binges.

Stress from work, stress from stalled weight loss. It has been a low point for certain. Here is a nice quote to remember from Henry Wadsworth Longfellow:

"The lowest ebb is the turn of the tide."

So I'm biking and swimming when I can. Not the most positive post I know. Still need to secure lodging when money is better and figure out what to do with the puppy. To bring or not to bring. Until next time my friends.

Sunday, September 14, 2014

Day 583 - Biking On Water, Trails, Blisters and Strava Grand Fondo.

September 13, 2014              231.4 lbs

Were to begin. I started trail running per coaches suggestion and love it. I wish I began a month earlier. Doesn't hurt my feet as much. The plantar fasciitis is getting better.  .  .  slowly.

 I managed to get the Gran Fondo achievement on Strava because I rode 130 km or 80 miles in one ride.

 I have been really strict with the workouts, especially watching my heart rate.

 On my long ride last Saturday, I rode to Seal Beach, (during the 80 miler) and on the way back, the trail had flooded because of the tide coming in! I ended up being on the San Gabriel River Trail much longer after dark than normal. There was a beautiful moon and it was really peaceful out there. Quiet with perfect weather.

I have been trail running or walk/hiking as much as I can for all my run workouts. It is going great.

 Except on my second outing, I got a massive blister on the back of each heel!

 I did some more hill repeats that unfortunately had me limping the next day as I did them on the sidewalk instead of the trails due to time limitations.

 I got in a few swim workouts as well. Starting to feel comfortable in the pool again. Still feel the difference between open water and the pool.

 During one ride I passed this radar sign with no one behind me. Just as I snapped the picture, the speed changed to this!

 A friend of mine apparently has family who make night splints for plantar fashiitis and other orthotics. He sent me two night boots, some orthotic insoles and another soft splint. I had no idea stabilizing my foot could help so much with the pain. I also had no idea my foot was moving so much in the night. Enough to irritate the P.F..

  I was having some issues with my eating. Feeling stressed, I was always hungry and making sure to keep my stomach full always. Still eating really clean, but I started to gain weight again. Got up to 237 lbs!

So I embraced the idea that I need to just be a little hungry all the time. Something I have issues with for various reasons stemming from my childhood. Within two days, I lost five pounds. It is not easy but it is doable. I should be clear in that I am not starving myself. Just getting used to working with less. I have a couple months now until race day, I have to lose more.

 Definitely, something new to get used to. Trying to teach my body to use fat as the primary fuel source.

That's it for now, I'm exhausted and heading to sleep. Until tomorrow my friends.

Friday, September 5, 2014

Day 573 - A Step In A New Direction!

September 3, 2014            234.6 lbs

Hi all.

The doctor in San Diego got back to me and offered to do a phone consultation basically for $120. I think I will do it as soon as I get paid. My coach also responded to a message I sent telling him of recent events. I told him about the treatments I have been doing so far.

"We both know the answer is no running.  But we also know that it will compromise a lot.  Some tips:  stay off pavement.  Trails for long runs?  Treadmill during week?  Support in shoes is proper?  Meaning that it allows your arch to be supported?"

Already on the orthotics, plus a friend, after reading the last post, revealed that his family sells orthotic devices including night splints and offered to send some. Yaaayyyyyy!!! Thanks Jay!

I love the idea of doing trail running. I never considered it as my weight to power ratio is still very low. I figured I would redzone too fast so why bother. Well coach pointed out that:

"You hike up the hills and run on the flats." He also pointed out that my heart wont know the difference.

Today, I had a brick with a whopper of a swim followed by an active recovery bike. Here is the swim:

400 warm up
16x25 - 4xwith 10 sec rest -8x with 5 sec rest - 4x10 sec rest
8x100 steady with 10 sec. rest
6x400 broken: this means after a 200, rest for exactly 10 seconds, then swim the second 200.  Rest 45 sec. between each 400

My breathing was a little clunky and I didn't really find the rhythm until the last 800 yards.  I also noticed the strong distinction between pool swimming and open water swimming.

Here is the ride:

Active recovery bike, 45 minutes.

After the workout, I ate at Sun Cafe and had some excellent raw key lime pie!!! Tasty and healthy.


A lot happening tomorrow. Until tomorrow my friends.

Sunday, August 31, 2014

Day 569 - Our Hero Has A Setback.

August 30, 2014           232.2 lbs

Woke up with so much pain in my feet, (yes, the plantar fasciitis is in both feet now) that I could barely walk. I was just going to continue running but I have learned that there is a very real chance I could rupture the fascia tissue and not be able to run for several months to a year. I don't know what to do and I am very worried. There is no real cure for this condition and the treatments are not very promising in their success rates. I have reached out to a physician in San Diego that specializes in this. Crossing fingers.

Until tomorrow my friends.

Saturday, August 30, 2014

Day 568 - Weight Loss Mysteries, Aqua Sphere Kaiman's and Fighting Gravity!

August 29, 2014      232.2 lbs

Hi everyone!

Another busy day. The last week as usual was busy as well. I am exhausted but in good spirits. But first up:

I had a troll stop by here the other day. I moderate all comments due to troll activity. This particular one questioned how I could have "supposedly" lost 35 pounds as I had posted on an Instagram when my starting weight on Day 1 was 245 and my weight on Day 558 was 232.2? Anybody want to take a guess? (To be fair, I was mistaken. In looking at my tracked weight, I only lost 29 pounds in total.) I'll let some people guess before I reveal.

So the week was kind of a rest week in training which felt a little early for the month but what do I know. I fasted again on Monday and lost 2.2 pounds.  Felt a bit weak though and realized that I was not eating as much protein as I was before. Now, I don't eat anywhere near as much protein as people think they need. It is not necessary. However, I do use a plant based plant protein supplement, especially on my training days on a regular basis and realized I had been slacking. If you buy into the whole "blood type" discussion, I am Type O negative and as a result need more protein than others. I have never found this to be true though. Even as a child I was not a big meat eater. I think my body is just getting used to being this weight.

Unfortunately, my beloved TYR Customized Special Ops goggles have become crispy in the middle! I'm going to contact their customer service and see what they say. More later.

On another swim goggle front, I recently bought some Aqua Sphere Kaiman goggles with amber tinted lenses for low light swimming. Since I do a lot of swimming at dusk and at night, it made sense.

I love these goggles. They rule, that is all. I wish I got these sooner.

Here is the swim workout:

3x through 100 swim+100 kick+100 pull
12x50:  4xdrill down - clean back // 4x kick fast down, easy back//4x pulling

2x (8x25s aerobic with 5 sec rest - steady but short rest + 4x100 pulling - again short rest 10 sec - but steady + 150 broken FAST!!! 10 sec after each 50 - exactly. + 50 ez)

400 aerobic - steady - long strokes.

After the swim, I went for a "medium run" for forty-five minutes.  I have no idea what a medium run is, so I kept my heart rate around 130 bpm. Right in the middle of my Zone 2 and Zone 3 heart rates. I was feeling pretty good cruising along. I stuck to Glenoaks Blvd as I didn't want to run into any Coyotes. As I pattered away, I looked up and saw a police officer sitting in his car at a corner looking at me. Next thing I know I was falling and like last time I tripped, I rolled at the bottom instead of just slamming into the ground. I bounced back up to see the sidewalk was uneven. This is the second time I have tripped on uneven sidewalks! I didn't even feel like I was "shuffling" Oh well. I looked up to see the cop looking at me with the "Oh sh*t!" expression.  I was up so fast and moving again that he saw I was fine.

I finished the run fine and feeling pretty good. Time to have my post workout fuel and clean up the booboo! Until tomorrow my friends!

Monday, August 25, 2014

Day 563 - What I Am Eating and Other Training Stuff

August 24, 2014              234.6 lbs

Hi all! Doing pretty good, post fast. Haven't put on the majority of the weight I lost.

Did have a couple days of weird detox symptoms but they were very light. 

Still eating majority raw and boy do I feel different when I don't! A friend asked me to list what I eat in a day, so here it is.

Smoothie with frozen mango, strawberry, blueberry and pineapples (Trader Joes.) I add a half a bag of baby spinach and a tablespoon of the following each. Hemp seed, chia seed, flax seed (sometimes two), Supergreen's powder, and a scoop of Garden of Life- Chocolate Plant based protein powder. My plantar fasciitis is acting up so lately I'm adding a teaspoon of turmeric and a dash of pepper to the smoothie to help with the inflammation. I add enough filtered water to fill the carafe and blend. I will usually drink half of this.

Snack (Two hours later.)

I will drink the remaining half of the smoothie or I will eat a couple of oranges or a green apple with a little sunflower seed butter.

Lunch (About two hours later.)

A nice size salad usually with cucumber, carrot, tomatoes,  cauliflower, broccoli and either romaine or baby spinach. Dressing will either be a low fat balsamic vinaigrette or lemon juice with a touch of extra virgin olive oil, sea salt and a dash of pepper.
I will make four open face "sandwiches." Basically, a large flax cracker with a cashew based "mayonnaise", arugula, tomato and balsamic vinegar. These things are filling and tasty!

(Roughly two hours later.)

Usually a piece of fruit or maybe a Pure bar. I might have some raw hummus and carrot sticks. Or raw "chili" made with a bunch of veggies.


Something like raw spaghetti bolognese made with spiralized zucchini noodles. Or raw pad thai or raw lasagna or raw felafels or any number of tasty meals. Sometimes I will eat a cooked dinner, usually at Sun Cafe in Studio City, CA. It will always be 100% plant based.

Snack (Sort of two hours later.)

Could be a Pure bar or a small slice of raw "cheesecake" or a handful of spicy pepitas, (pumpkin seeds.) Sometimes, I will have a scoop of Garden of Life- Chocolate Plant based protein powder with a little sunflower seed butter.

 That's roughly it. Since I did the fast, I have been eating/craving less. Some mornings, I wake up and cut a watermelon in half and eat that. Two hours later, I eat the other half. One thing I would stress is to drink water regularly. I usually have six to eight 16 oz a day. None of this counts towards my training which I will post separately.

Some people might think I eat way too much fat in the form of nuts and seeds. To them I would say, watch this, it will alter everything you may believe about nuts!

 Lately, I have been reading this and learning quite a bit about what really makes a bike fast versus what we think makes it fast. Hint- weight is not nearly the factor you think it is when it comes to climbing. Most fascinating to me so far is the information about rim depth and how effective the deeper rims really are as I am looking at some aero wheels.

Today I had my big brick.  Here is the workouts. First up the swim:

200 swim - 200 kick - 200 pull - 200 swim

3x(500 aerobic / IM pacing + 5x100 on the IM pacing/aerobic send off - if you held 1:25 on the avg pace for the 500, then 1:25 is your send off for the 5x100)

Next up was the run:

LR - after 20' warm up (ideally after swimming) - settle into Z2 HR running for 1+ hour.  Can pick up some speed on the back end, maybe for 10'.

I love running along the beach path in Long Beach after the swim. I love seeing the lights and the Queen Mary at the dock. I remembered to take my water bottle full of Skratch Labs hydration mix and two Pure bars. As a result, I felt strong and maintained the effort easily.

I have to be honest, I still get bothered about running so slow. My coach always says, it's not about getting faster, it's about being more efficient. Great, but I still need to be faster than the cut off time. Still, I have confidence in the training even if I have doubts about my ability. The plantar fasciitis is still there in my heal. Hurts every time I stand up after sitting still or laying down for awhile. I'm just going to have to live with it.

Here is a picture comparison of me, roughly one year ago and now, (pre fast!)

That's it for now. Take care everyone and please be kind to one another.

Wednesday, August 20, 2014

Day 558 - Coyotes, Colonics, Fasting and 5k's

August 19, 2014           232.2 lbs

Hello everyone. it has been a colorful and poignant wek. Here is a recap of the 5k I did with The Boss on Sunday.

The Awesome 80's Run was the race. I enjoyed it last year because of the relaxed vibe and colorful costumes. I didn't even wear my Garmin as I didn't think The Boss was going to run it.

The race started at 9:00am and by then it was hot out. Also, this was the first and maybe last time I got The Boss to do a race. But when they said go, she took off like the Flash!

But at the end we got our cool Ms. PacMan medals and got to share another adventure. (I think if she actually trained a little bit, she would have enjoyed it more.)

Sadly, immediately after the race we attended a memorial service for a dear friend and mentor. Dick Smith, legendary make-up artist and all around great guy. I work in the movies because of him. It was a touching service held at the Academy of Motion Picture Arts and Sciences Samual Golden theater.

Later that day, I went to Alamitos Bay to do my brick workout.

Here is the workout:

400 swim - 100 kick - 300 pull - 100 catch up

(5x100 with 10ish sec rest + 500 aerobic/steady)
Rnd 1 - swim
Rnd 2 - kick but on 500 make every 4th length kick no board
Rnd 3 - pulling

I use the bayous as yard markers. One thing that I realized is I need some clear or even better amber lense goggles for night swimming.

Here is the run:

LR - 20' warm up then settle into Z2 HR running for 60+ minutes.

Monday, I tried something different, I did a water fast. My weight was 236.8 lbs. I was only going to do 24 hours but ended up doing about 36 hours when I added it all up. I wasn't too bad. My body handled it well. 
I also did a colonic, which I never ever imagined I would try. In researching it, I learned that people can lose up to five pounds of fecal waste that is trapped in their body. Well I'm committed to this whole weight loss thing so I did it. Was it comfortable? Not in the least. But it also wasn't traumatizing. And when it was done, I felt pretty darn clean inside and out! Sigh.  .  .  Let know one question my commitment.

This morning I weighed 232.2 lbs. I broke the fast at Sun Cafe. As we sat at the table The Boss kept raving about how thin I looked and took this picture to show me.

I agree, I look a heck of a lot thinner. Raw nachos and orange cream sickle shake was the first meal. So tasty!

Later, I went back to a Sun Cafe sponsored raw food cooking class taught by pioneering raw food chef BeLive.

It was a great class taught by a very energetic, positive and colorful person. I had a great time and the food was excellent.

After the BeLive class I attended a birthday party for a new friend, Steve Factor who is the owner of Rawkin Juice in Burbank. The party was at Sun Cafe. Spent a lot of time at Sun Cafe today!

I did my workout, hill repeats around midnight. Here is the workout.

Run quality - Hill repeats 4x with a10 min Z2 running stretch after: After hill repeats - the running is very indicative of your 'go all day' be good about just running on feel and look after what the pace is...

I thought I would struggle with not eating the previous day but the only thing I noticed was my heart rate wanted to climb a bit faster. Coach told me to basically run up a steep hill that is long enough to run for five minutes. At the end of the five minutes, easy jog back down the hill and immediately run back up when you reach the bottom. I was to maintain my heart rate in the upper Z3 zone. For me, that is about 150 bpm. If it went higher, I walked a few seconds to let it lower. After the hill repeats, I did a ten minute Z2 run.

I took the The Puppy with me and on the third descent, a coyote crossed the street towards us! Dang, this is getting out of hand! I ran at it like a crazy person flailing my arms, Orion also acting aggressive and fortunately it walked away. I put her in my car for the last repeat just in case and made a mental note to get some pepper spray. (Remember, this took place at midnight so the car wasn't hot inside at all and I was running past it both ways so I could check on her.)
On the last repeat, I saw the same coyote had been tracking me from above. I kept looking around to see if he was an advance scout for the pack.

Anyways and adventurous day with lots of positive energy. Until tomorrow my friends.