Intermittent Fasting While Marathon Training

Intermittent Fasting While Marathon Training

Intermittent fasting is quickly gaining in popularity.  Many stars including Jennifer Lopez, Beyonce, and Hugh Jackman swear by intermittent fasting.  With so much fame behind this fad there may be something to it right?

So what is it?  There are many methods some of which are described below, but in a nutshell, it is scheduling periods of eating normally and then periods of not eating at all.  The spans of eating normally are what make this so attractive to so many, but don’t let the “no counting calories; no cutting carbs; no macros” tag-lines associated with it trick you into thinking it’s easy.  In fact, this may be more difficult than anything else you have tried in the past.  Intermittent fasting requires: purpose, planning, and discipline.  Compared to other lifestyle changes this one is rated difficult.  Hey, but you’re a marathon runner.  Difficult is your middle name.

Methods of Intermittent Fasting

16:8 Method; Eat for 8 hours fast for 16

With this method you choose an 8 hour window for eating your meals each day.  One example is eat from

Intermittent fasting diet

breakfast to mid-day; 7 am – 3 pm.  Or, if you usually skip breakfast anyway, you may choose your meal hours from 1 pm – 9 pm.

If choosing this method when training for a marathon you will want to plan your meals with your training schedule.  If you are a morning runner, then you will want to fuel up for your runs and plan your 8 hours of eating at a time that helps your running performance.

Personally, I having been trying this method for about 2 months.  I started with an eating schedule of 1-9 and found that since I run in the morning, this did not work at all.  Crash, boom, bang!  I could hardly muster the energy to get around the block let alone get my long runs in.  Switching to a 7:00-3:00 schedule I have found is better for my training schedule, but horrible for a social life.  Meeting up for drinks after work, date night, and even enjoying popcorn with a late night movie are all out on this schedule.  What I have found to be pros of this method are: evening snacking is eliminated and better discipline to food choices since I am putting more effort into the planning.

5:2 Method; Eat for 5 days and fast for 2

This method may be preferable for runners because chances are your running schedule is already 5 days on 2 non-consecutive days off.  Your rest days would then also be your fasting days.  Somewhat more extreme than the 16:8 Method because you have 2 complete days of fasting, but it does allow for less social life restrictions.  Many plans do allow for some calorie intake on the fasting days.  Typically around 500 calories which are divided into two small snacks of 250 calories each throughout the day.

I have tried this method in the past and have found it to be extremely difficult.  You will be hungry.  There will be temptation, but once again, it does allow you to maintain better balance with life and lifestyle.  On your 5 eat days you can still enjoy date night and meeting up with friends after work.

Eat Stop Eat Method

The Eat Stop Eat Method involves eating a meal then not eating again until that same meal time the next day.  An example would be eat a normal dinner Monday evening and then don’t eat again until dinner time Tuesday evening.  If you are training in the morning, then you may prefer eat breakfast Monday morning and then don’t eat again until breakfast Tuesday morning.

I don’t have personal experience with this method, but based on the number of hours you are active with no meals, this may be quite difficult.

Benefits of intermittent fasting while marathon training
  1. You cannot improve in one area of your life without improvements trickling into other areas of your life.  By planning your meal periods, I have found that you plan the quality of the meals as well.
  2. Weight loss can occur.
  3. For runners, this is important, there can be a reduction in inflammation.

Have you tried this while training for an event?

How’d it go?

1/2 Marathon Training in Cold Weather

1/2 Marathon Training in Cold Weather

Baby it’s cold outside and you are training for a 1/2 marathon in this cold weather.  Brrr!  For me, the worse the weather the more I feel like a badass.  In fact, this winter is no exception.  It’s been frigid!  Stay indoors and get those miles in on a treadmill, but if you prefer the outdoors here are some tips to make your outdoor training miles more bearable.

Cold Weather Running Tips
Protect your skin

Not just your exposed skin, all of your skin.  My first layer is always moisturizer.  Lubriderm all over, heavy lotion on my face, and Burt’s Bees on my lips.  It’s very windy where I train and I find that this first layer keeps the wind from cutting through to my bones. (more…)

Why You Should Run Your Next 1/2 Marathon With a Pace Group

Why You Should Run Your Next 1/2 Marathon With a Pace Group

Currently, my training is focused on my next event; Martian Invasion of Races 1/2 Marathon.  The big day is April 13th in Dearborn, Michigan.  The most thrilling part is that for the 5th time I will be running a 1/2 marathon with a pace group.  Why this event? For me, I do well with big goals to keep me on track with my training.  This one sits perfectly on the calendar to force winter runs.  Other reasons to run this race: the course is stellar, the earthlings are fun to run with, and the costumes are out of this world.

Why You Should Run Your Next 1/2 Marathon With a Pace Group
Run even splits

A huge benefit of running with a pace group is that pacers will run even splits. This will optimize performance for distance runs and help you run a better race overall.  To make this work for you it is crucial that you select wisely.  For instance, if you choose a pace group that is too fast, you may burn out too soon in the race and risk not finishing. (more…)

DYI Installing a Reclaimed Wood Panel Wall

DYI Installing a Reclaimed Wood Panel Wall

Create a Wow! moment in any room by installing a reclaimed wood panel wall.

This is so easy and the impact is unbelievable.  You will love it!

What you will need (not all of these are necessary, but make the job a breeze)

  • dark brown paint
  • paint tape
  • paint roller
  • drop clothes
  • reclaimed wood
  • stud finder
  • pencil
  • battery operated brad gun
  • 1 1/2″ brads
  • level
  • miter saw
  • saw table
  • safety glasses

6 Easy Steps to DYI a Reclaimed Wood Wall

 

Step 1: Prep your wall and paint a dark brown for your base.

We selected a dark brown paint and honestly I feel we should have gone darker.  Select a VERY dark brown or even go with black for your base. (more…)

Marathon Training While Traveling for Business

Marathon Training While Traveling for Business

All is good; and then you get the call.  Pack your bags you’re leaving town.  UGH! The dreadful business trip, but wait, I have a 16 mile training run scheduled this week . . .

Two events occurred almost simultaneously Monday.  After much deliberation I decided to commit to running the Flying Pig Marathon in May.  Only 16 weeks out and coming off a holiday season full of gluttony, I have to start training NOW!

And then the call came.  As I am mentally preparing for the rigorous schedule ahead I receive a call that I need to fly to corporate . . .  tomorrow.  Do I scrap this idea of running a spring marathon?  Do I put off training a week and start next week?

Live with no excuses and travel with no regret. 

(more…)

Stick to Your Resolutions with Purposeful Enthusiasm

Stick to Your Resolutions with Purposeful Enthusiasm

Two weeks into the new year and most of us will fall into one of these three groups

1.  Beast mode on.  Crushing your goal.

2.  Awesome goal set, but “squirrel” aren’t the NFL playoffs on tonight.

3.  Definitely going to be a better you in 2019, but searching for the perfect goal.

Group 1 congrats.  Stick to it you badass! 

The rest of us can use some Purposeful Enthusiasm.  Enthusiasm is the one ingredient that will generate success more than any other.

The concern is the confusion between rah-rah rowdiness, which is what most of us consider enthusiasm and real purposeful enthusiasm.

“Energy without purpose is just noise” LT

Life-changing resolutions mandate purposeful enthusiasm.  What in the world is that?  It’s easier than I am making it sound.  There are just 3 simple components:

1.  BELIEF – belief in your goal.  Is it real or pie-in-the-sky?  Belief in yourself.  You are enough!  Belief in the future.  If you believe you best days are ahead of you; they are.

2.  VISION – what does winning look like for you?  What will it mean to you if you hit your target?  How will you feel when you accomplish your goal? What will it mean to your family?

3.  GRATITUDE – “gratitude is the unyielding fuel for courage” Forrest Performance Group.  When you look at your goal as an opportunity, not an obligation you will be supercharged into action.  Appreciating what you already have opens the door for abundance.  

 This New Year’s resolution stuff is tough.  If you haven’t started yet, or are beginning to lose focus try applying some enthusiasm. You can do this!

Success is going from failure to failure without the loss of enthusiasm” Winston Churchill

6 Keys to Staying Hydrated

6 Keys to Staying Hydrated

                                 Hydrate

                                 Nutrate

                        Poop

                                 Run

In the summer, planning out your run the day before is just as crucial as logging those miles.  I am a Weather Channel app addict.  Extreme amazement at how often they get it wrong.  It still helps to have some sort of expectation as to the elements.  The next two weeks are gonna be scorchers here in Chicagoland.  With training runs of 16, 17 and 2 10 milers during the extreme heat I’ve gotta plan on getting up as early as possible to get some relief from the blistering heat and have a strategy for hydration.

If you are planning a long run, walk, or hike here are some tips to stay hydrated.
  1. Hydrate before you go.  This takes some planning so you don’t have to “go” when you go, but if you start hydrated it’s easier to maintain hydration.
  2. Choose a course that provides water.  Many public parks have drinking fountains throughout.  I am lucky enough to live near one that even has fountains for my furry running companion.  Gotta keep pups hydrated too.
  3. Carry a water bottle.  Not the most convenient because it gets tiresome carrying the bottle around.  It’s funny how heavy a water bottle can begin to feel when you start to get fatigued.
  4. Drive ahead and leave bottles on your path.  Not the safest most secure method, but if you are very familiar with your territory this plan can work for you.
  5. Wear a water bottle belt.  The sloshing around may be uncomfortable, but it is handier than carrying that bottle around.  I found that strapping the belt around my hips was much more comfortable than around my waste.  It also doesn’t put as much pressure on your bladder if you take in too much liquid.
  6. Wear a hydration pack.  A new favorite of mine.  My husband was careful to select one for me that couldn’t get over-packed and become too heavy, the Camelbak Rogue is a game changer.  Comfortable and able to store GU, keys and a cell phone it allows you to take frequent small sips and stay refreshed.
Happy running.  Stay safe and hydrated.
My 2018 Chicago Marathon training schedule.
 

What’s On My Reading List; Measure What Matters.

What’s On My Reading List; Measure What Matters.

Variety improves the things that we do too often, but it rules the things that we don’t do often enough. -Daniel Gilbert

My reading list is much like my running play list.  I like to mix it up.  A little American history,  running stories, motivation,business, self help, and some good science fiction.  As the quote above indicates, by reading a variety it improves the experience by keeping it fresh.

Here’s a review on a more recent read.

Measure What Matters: OKRs: The Simple Idea that Drives 10x GrowthMeasure What Matters: OKRs: The Simple Idea that Drives 10x Growth by John Doerr
My rating: 3 of 5 stars

The case studies in this book are a fun read, especially in the audio book version which has each person related to the specific case study read their portion. The variety in voices kept the book entertaining.

Where the book lacked
was in providing detail. It is very vague and although the case studies were from companies that achieved great growth it doesn’t necessarily explain how the OKR’s caused the growth. Would My Fitness Pal really not been so successful without an OKR ? Impossible to say from reading this book.

If you are a “techie” and would be interested in hearing case studies from Silicon Valley then you would enjoy this book. If you want details on goal setting and measuring what matters then I recommend finding a different book.

Every book has a lesson or two.  This one had quite a lot of great quotes because of all of the influencers used to illustrate the purpose.  Here’s a few of my favorites:

“Leaders must get across the why as well as the what. Their people need more than milestones for motivation. They are thirsting for meaning, to understand how their goals relate to the mission.” 

“There are so many people working so hard and achieving so little. —Andy Grove” 

“When people help choose a course of action, they are more likely to see it through.” 

What shall I read during Week 4 of Chicago Marathon training?

Build Flexibility into Your Marathon Training Plan

Build Flexibility into Your Marathon Training Plan

The best-laid plans of mice and men often go awry.

A training schedule to prepare for a marathon is a must, but you must build in flexibility both in your plan and in your mindset.  Things are going to happen.  Life is going to happen over the course of the months you will spend training.  If your schedule is too rigid it can cause frustration or worse, cause you to give up.

My 2018 schedule is loaded with (more…)

What’s on My Reading List; Born to Run

What’s on My Reading List; Born to Run

Running is a great sport to give a whirl because you literally do not need a thing to get started.  Zero start up cost.  You don’t like it; no worries, you’re not out a thing.

If you do like it and stick with it, unlike other sports that require a ton of expensive equipment, you can maintain a very low budget.  One way I keep costs low is by not worrying if my running
shoes are the latest and the greatest.  By purchasing last year’s model instead of the newest release I save a ton of dough.

My normal run essentials are: Burt’s Bees lip balm, Maui Jim sunglasses, toasted marshmallow GU, and a great play list.  A very eclectic great playlist.  I love to run to music.  Black Eyed Peas, Led Zepplin, Bruno Mars . . . and then I met this book.  Born to Run by Christopher McDougall.  On long runs it’s my new fave.  It gives me the motivation I need to get the miles in.  I figure if they can run hundreds of miles then I can certainly get in 13.

A great friend gave me a great tip, use the speed feature on audible.com.  Putting this story at 1.25 x speed is the perfect tempo to run to.

Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never SeenBorn to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen by Christopher McDougall
My rating: 5 of 5 stars

Very inspiring story. I loved listening to it while out for a run.
Just a few of my favorite quotes…
“You don’t stop running because you get old, you get old because you stop running.”
“If you don’t have answers to your problems after a four-hour run, you ain’t getting them.”
“Suffering is humbling. It pays to know how to get your butt kicked.”
“There was some kind of connection between the capacity to love and the capacity to love running.”

View all my reviews

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