One final run of the year before the festivities begin....

One final run of the year before the festivities begin. It’s been a great year in running and life. I have much to be optimistic about in 2015. #running #fitness #newyear #lamarathon #training #garmin #920xt #strava #irvine #happynewyear (at Bill Barber Park)

Cold? Rain? Wind? #WERUNOC Last Nike run club of 2014 and...

Cold? Rain? Wind? #WERUNOC Last Nike run club of 2014 and nothing was stopping us last night! #running #fitness #nike #nikerunclub #nikerunning #southcoastplaza (at Nike Running)

Thanks for this Nike+! Pretty awesome. As limiting as Nike+ can...

I had every excuse come through my head to not run today. Glad I...

I had every excuse come through my head to not run today. Glad I didn’t give in. Beautiful day to hit the coastal trails. #running #trail #fitness #vibramfivefingers #nuunbassador #noexcuses #newport #crystalcove (at Crystal Cove State Park)

Breaking in the 920 with a nice and easy out and back at the...

Breaking in the 920 with a nice and easy out and back at the Newport Back Bay. Needed this after this week of eating bad stuff. #running #lamarathon #training #dropback #garmin #920xt #strava #nuunlove #nuunbassador (at Newport Upper Back Bay)

Merry Christmas to me. Looking forward to trying out my new toy...

Merry Christmas to me. Looking forward to trying out my new toy tomorrow. #garmin #920xt #gps #running #multisport #fitnesstracker

Training for a marathon involves much more than just going for...

Training for a marathon involves much more than just going for long runs. Nutrition training with what you will be using during the race is vital. My pre run regiment. #nuun #generationucan #superstarch #mctoil #starbucks #espresso #lowcarbrunner #nutrition #running #marathon #training #lamarathon #nuunlove #nuunbassador

Another great Christmas Boat Parade run last night with an...

Newport Christmas Boat Parade take 2! This time for Sara and...

Newport Christmas Boat Parade take 2! This time for Sara and Kari’s annual holiday run. #running #aseenonmyrun #newport #balboa #boats #christmas #holidayspirit (at Newport Harbor Christmas Boat Parade)

Today’s throwback Thursday is my first run with Nike plus....

Today’s throwback Thursday is my first run with Nike plus. With yesterday’s run, I broke 2000 miles on my Nike account. It’s amazing to think how far I’ve come along and yet how much more I have to grow as runner. Looking forward to the next thousand mile PLUS. #tbt #running #fitness #nikeplus #nike

Great run today with Lululemon run club. Enjoying the Newport...

Great run today with Lululemon run club. Enjoying the Newport Beach Christmas Boat Parade while getting our miles in. #chasingnewport #lululemon #runclub #running #fitness #christmas #uglysweater #newport #balboa (at lululemon athletica Newport Beach)

Officially selected as a Nuun Ambassador for 2015! Nuun has been...

Officially selected as a Nuun Ambassador for 2015! Nuun has been my go to electrolyte drink for training and racing and it’ll be an honor to represent them in 2015. #stayhydrated #nuun #nuunlove #nuunbassador #running #fitness #lowcarb #lowcarbrunner

Here we go again. I won an entry into the Camarillo half...

Here we go again. I won an entry into the Camarillo half marathon which starts less than 12 hours after I will be finishing the New Years Race half marathon the night before. Will be perfect LA Marathon training as I’m scheduled run 25 miles that weekend anyway. Thanks Elite Sports California for the entry! #running #training #halfmarathon #newyearsrace #camarillomarathon #lamarathon #2halves24hours #runontiredlegs #lowcarbrunner #altrunner #elitesportscalifornia

Perfect afternoon for a nicely paced fasted 7 miler.

Perfect afternoon for a nicely paced fasted 7 miler. #running #lamarathon #training #aseenonmyrun #newport #backbay #fasted #lowcarbrunner (at Newport Upper Back Bay)

VIDEO: 2 Half Marathons, 2 States, 1 Day (Avengers & RNR Las Vegas)

On November 16, 2014 I ran the Disney Avengers Superhero half marathon and the Rock N Roll Las Vegas half marathon.

2 half marathons, 2 states, about 250+ miles apart, in one day.

I brought my Nabi Squared HD camera along for the run and after a bit of editing, here is my video recap of the day. A little taste of what goes into to running 2 half marathons in 2 states in 1 day.

I posted my full race/day recap in a previous post.

*Due to the low light, the video quality is not the best.

** Also, due to the music used, some people will not be able to view the video on a mobile device or in certain countries.

LA Marathon Training Week 5 Long Run - 14 Miles

Had a nicely paced 14 miles today. 

Our Saturday group usually takes off at 7:30, so I arrived around 6:45 to tackle 4 miles and make it back in time to run with the group and do the 10 mile loop. 

We had our run club holiday party last night so I was definitely not on my normal way of eating and somewhat paid for it. I had to make a pit stop after mile 4 before meeting up with everyone. I did wake up early in the morning to take my usuals: espresso, Generation UCAN, MCT oil, and Nuun. This time I tried out the lemon flavor UCAN and it was surprisingly good. Kind of reminded me of a lemon Italian ice flavor. I was a bit worried after having the orange flavor that I wouldn’t like another citrus flavor, but I’m glad that I was wrong. 

Still, my usual pre run items would not make up for all the crap I ate last night and I paid for it a bit.

The run itself was good other than the fact I forgot to enable my GPS on my watch. I’ve been having issues with the watch, so I used my phone’s GPS logger as a backup luckily, but I didn’t think about until 2 miles in. Since my watch was relying on my foot pod and it appears the foot pod underestimates my speed, I ended up running my 14 at a much faster pace than I originally planned. My goal was about a 9:30-9:45 pace. 30-45 seconds higher than my goal marathon pace as suggested by my plan. After loading my GPS file into Strava, it appears I was around 8:45 pace. I really couldn’t tell by effort level and my heart rate was at an average of 151 which is right around my Maffetone 180 rate.

In a way it’s nice to know I can keep that keep that pace consistently and even comfortably for 14. I did start to feel some hunger around mile 12, but my legs were fine and I was even able to push the last 4 miles steadily increasing pace. 

Side Note: I’ve been feeling a bit of pain on the top of my foot and it’s really got me thinking. I’ve done the usual metatarsal stress fracture test and it doesn’t seem to be that. There is no noticeable swelling or bruising. The pain is there when I’m not running. Walking, driving, etc so I’m inclined to think it has something to do with my arthritic joints and cold weather. They always act up in the winter. At least I’m hoping that’s just what it is. I will keep monitoring it and may have to take a some time off. (I hope not)

An empty trail calling my name this morning. Schedule called for...

An empty trail calling my name this morning. Schedule called for 14, so I got out a little early to run a few miles before finishing up with our group. #running #aseenonmyrun #newport #backbay #fog #nofilter (at Newport Upper Back Bay)

RACE RECAP: Lexus Lace Up Series - Irvine Half Marathon

As previously mentioned, this year started off with an ambitious goal. Run a half marathon a month until May where I would run my first full marathon. A week before that marathon, I signed up for my second and decided that I would just carry out this “at least half marathon a month” goal through out the year.

12 races (2 in Nov) of half marathon distance or longer later, and here I was, my last race of the year: The Lexus Lace Up Series half marathon right in my own back yard of Irvine. Half marathon #12 for me.

I was intimately familiar with this course since I used to run much of it when I started running. I knew it would be a flat and fast course, so the question of going out with a bang for the year and going for a PR naturally came to mind.

My previous half marathon PR (1:56) was at my August race, the America’s Finest City half marathon in San Diego. Even though I finally broke the 2 hour mark, this was not an ideal race as the day before I was at the Stone Brewing Company beer fest and was not following my regular way of eating.

Coming into the race, considering how not on my game I was in San Diego but was still able to hit 1:56 and how my 10K went the week before, I figured I could easily hit 1:55, but possibly 1:52. Around an 8:32 pace.

With the starting line so close to home, I procrastinated a bit and got to the race with only 15 mins to spare. I had a little run to the race area, so that served as a nice easy warm up and I was able to greet a few friends before the race started.

I positioned myself right after the 1:50 pacer, but I knew I wouldn’t attempt to keep up with her. The race started and we were off. I started with what I thought was too fast a pace for the first mile, 8:14. Right before mile 2, I came across a fellow member of my run clubs who was on his bike looking for our friends running. He cycled next to me for a bit and it helped me regulate my pace a bit. We were running along the “Mountains to Sea” river bike path/trail. The great thing about this area (Irvine/South OC) is how runner/biker friendly it is. This “trail” is a part of a web of trails that can get you from the mountiains of Peter’s Canyon to the coast of the Newport Back Bay barely having to cross streets or run with traffic.

Gradually I settled to about an 8:30 pace, which I wasn’t quite sure if I could maintain. I checked the course map prior to the race and knew there would be a very gradual climb from miles 3-6. I could feel it but it was very gradual and I was able to keep my pace. Part way to mile 3, my friend Brian caught up to me. He was a part of our Ragnar ultra team and is super fast. He started in the last corral and was holding back this race waiting for friends. That was until I told him about the relatively small field and that he possibly could have won it. He thought about it for a minute and took off like a bolt. He went on to finish 21st overall and 2nd in his age group despite holding back the first 3 miles. Ah, to have that speed.

I ran alone for a stretch. We kept running around the suburbs of Irvine, which while not the most scenic route I’ve ever run, made for a nice flat, fast, and clean course. I was left alone for a good portion as my friend went off to find our other friends. The support on the course was great with water stations at various intervals. I took in water ever other station or so, but no food through out the race.

Finally, I saw the mile 7 marker and I knew it would be flat or a gradual down hill from here and decided I would just go for it and made a push averaging about an 8:15 pace. Part of this was to finally pass up someone I was “reeling in” for a good 2-3 miles, the other part was to break away from someone who was particularly talkative and I didn’t feel like being social while pushing for a PR. Mile 10 had a particularly windy route with a hairpin turn so my pace dropped to 8:23, but my last 3 miles were at 8:13 with a strong sub 8 push at the end. Having my friend on bike next to me pushing to the end definitely helped.

The last mile or two I noticed that I was quickly closing in on the 1:50 pacer and thought to myself that it could not have been possible. Apparently it was, as I ended up passing her with less then a mile to go. I finished with an official time of 1:47:14, good for 9th in my age division, and absolutely destroying my previous PR of 1:56 and even shattering my original goal of 1:52. My GPS later told me it was .2 short, but I would not let that take away from how great I performed.

Nutrition



Night before (approx 10 hours before race start), 2 tabs of Nuun electrolytes
2.5 hours before race start, 2 shots of espresso
1 hour before race start, 1 tab of Nuun electrolytes
1 hour before race start, 3000 MG of MCT oil
1 hour before, 1 packet Generation UCAN Superstarch - Pomegranate Blueberry

During race, 2 sips of water every 2 or 3 water stations

My 2 shots of espresso are my staple and help me clean out my system pre race. It’s so much easier now that I have my Starbucks Verismo. I’ve also used the 3000 MG of MCT oils for most of my prior races. Helps jump start the fat burning system.

This was my first time racing with UCAN and really my second time using it at all, so it was a big experiment. The Pomegranite Blueberry was infinitely easier to take down than the Orange flavor I tried last time. The UCAN definitely helped with consistent energy throughout the race even though I was pushing fairly hard and probably maintaining a zone 4. I did not have my HR monitor on unfortunately as the battery was dead. And to top it off, no stomach discomfort at all. I look forward to using this for my training and the LA Marathon. If I could finish hilly San Francisco fasted using MCT and BCAAs only, I can only imagine how LA will go with this stuff.

Conclusion

This was a perfect way to end my 2014. A PR, a nice flat race close to home, a successful test of nutrition, and of course, a great time with running friends. I’m looking forward to running in 2015.

And there it is… With today’s half marathon, I...

And there it is… With today’s half marathon, I completed my goal to run at least a half marathon a month for this year. A year of running which included my first (and second) full marathon, running 32 miles for my birthday, running a combined 36 miles for our Ragnar Napa Valley ultra team, and running 2 half marathons in 2 states in 1 day. I look forward to what next year’s adventures will bring. #running #medals #medalwhore #lowcarbrunner #vibramfivefingers

Lexus Lace Up Half Marathon done! Unofficial time 1:47! Would...

Lexus Lace Up Half Marathon done! Unofficial time 1:47! Would have been an 8 min half PR but the course was .3 miles short! #running #lexuslaceup #halfmarathon #vibramfivefingers #lowcarbrunner #asnailspace (at Mike Ward Community Park)

Lexus Lace Up Half Marathon #running #irvine #lexuslaceup (at...

Lexus Lace Up Half Marathon #running #irvine #lexuslaceup (at Mike Ward Community Park)

ARTICLE: The Business of "Healthy Eating"

http://www.si.com/edge/2014/11/24/the-business-of-healthy-eating

A great article about the misconceptions of “healthy” eating…

Some great tidbits: 

How can you mess up plain oatmeal?

Here’s how: the guy in the hat now sells “Weight Control” oatmeal. “To Help With Your Weight Management Plan,” it says on the label. The box includes packets of all the fancy flavors … Maple & Brown Sugar, Banana Bread, Cinnamon.Weight control? Each packet has more calories and carbs than the Original oatmeal right next to it on the shelf. They’ve added a couple grams of protein, and now it’s healthy? No, it’s cake.

Look, it’s not just about losing weight. You know what happens to your performance when you’re consuming high levels of sugar? Your insulin spikes. Insulin causes inflammation. Any time you increase inflammation, you have a decrease of power output. Now you’re less explosive, and less healthy. I bet your nutritionist or trainer never told you that.

Take the time to understand what you’re putting into your body. What you put in is just as important as what you take out.

The second thing everyone says:No problem, I got this. Until they realize how it feels to go through sugar withdrawal, because The List wrings every gram of sugar out of the body. Total reset. You’re going to feel and perform so much better, but for the short term, you’ve never felt worse. Fatigue, irritability, confusion. You get a crazy headache behind one eye. You’ll get hot, you’ll get cold, you’ll want to throw up. You’ll shake like a heroin addict going through withdrawal because, guess what—you are. 

You don’t have to enjoy it. You just have to crave the end result more than you crave the donuts.

Don’t get me wrong, I enjoy a pizza and donut every now and then, but I know it’s an indulgence and not good for me. I won’t eat a packet of 100 calorie fat free brownies pretending I’m a healthier person for it. 

Like I tell my friends, “I treat carbs like alcohol. Reserved for special occasions and in moderation.”

Ready for what should be my final race of the year. Lexus Lace...

Ready for what should be my final race of the year. Lexus Lace Up Half Marathon right in my backyard of Irvine. #running #halfmarathon #lexuslaceup #asnailspace #obligatorypreraceshot #lowcarbrunner

A couple other goodies came in today. Finally picked up Ben...

A couple other goodies came in today. Finally picked up Ben Greenfield’s book that I’ve wanted to read. Also, my Cyber Monday order of Generation UCAN arrived. This will be my alternative to gels and gus for training and racing that won’t spike blood sugar and insulin. #lowcarbrunner #lowcarb #keto #nutrition #bengreenfield #beyondtraining #ucan #superstarch

"Think Easy, Light, Smooth, and Fast. You start with easy, because if that’s all you get, that’s not..."

“Think Easy, Light, Smooth, and Fast. You start with easy, because if that’s all you get, that’s not so bad. Then work on light. Make it effortless, like you don’t give a shit how high the hill is or how far you’ve got to go. When you’ve practiced that so long that you forget you’re practicing, you work on making it smooooooth. You won’t have to worry about the last one – you get those three, and you’ll be fast.”

- Caballo Blanco (Born to Run)

This quote has found it’s way to my desktop, phone wallpaper, and Facebook header. It’s a mantra I keep in my head whenever I run.

Some of us aren’t afraid of a little water. Nice fasted 6...

Some of us aren’t afraid of a little water. Nice fasted 6 miler with Nike Run Club. Rain or shine #werunoc. #running #nikerunclub #nike #nikeplus #staydry #southcoastplaza #lamarathon #training (at Nike Running)