This is my second blog about taking charge of your diet. As I was watching the U.S Open last night, I was again accosted by Marie Osmond, Valerie Bertinelli, and Jillian Barbieri telling me how they had lost 40, 45 and 50 pounds on the fantastic nutri system diet. The glycemic index, “good carbs” “baaaaad carbs” fantastic meals delivered in a box right to your door. The food is fantastic, and I can eat cake and pizza too.

First of all: How freakin good can food in a box that arrives at your door be. Palatable maybe, fantastic, not so much. Secondly good carbs, bad carbs, cake and pizza. Am I the only one that sees this huge contradiction. Cake and pizza are not good carbs!!Could they possibly mean you can eat good and bad carbs? That’s my kind of diet, it promotes all kinds of carbs.

Look folks I’m no different than most American males of my generation. I had a crush on Marie and Valerie too. And yes they both look great today. Jillian Barbieri, forget about it! But it ain’t the good carbs, baaaaaad carbs workin all that magic. Sure they have cut down on their caloric intake, that’s a pretty good start to weight management. But again it helps to have a personal trainer working with you 8 hours a day. Hell, I’m a personal trainer and I can’t afford that. I also can’t afford $400 a month or just $11 a day to feed me alone.

So is there truth in good carbs, baaaaaad carbs. Yes! Is there truth in the glycemic index. Yes and no. Look the glycemic index was designed to measure the amount of insulin your body releases when digesting certain foods. Some carbs cause a huge spike in insulin when you eat them and then that drops off. This gives you quick energy, that drops off as the insulin levels decline rapidly, and these foods get stored in a not so attractive place. “Baaaaaad carbs.” Other foods cause a slower and steadier release of insulin into the system that takes longer to burn, therefore sustaining your energy levels and not going into those baaaad places. Good carbs!

Just Google, glycemic index and get a list of foods and their good carb, baaaaad carb rating. Thankfully we don’t just eat carbohydrates, because some foods like carrots have a high glycemic rating, or baaaaad carb. But if you eat them with a good clean protein you get the magic nutrition word. BALANCE! So, I’m going to give you a helpful tip, don’t eat; white rice, white pasta, white sugars, keep you dairy intake low and search for dark green leafy vegetables for calcium. Eat clean proteins, range fed cattle, chicken, cold water, not farm raised fish.  Lots of fruit and veggies for your good carbs. And exercise.

I’m attaching my meal plan from yesterday. I use dailyburn.com (http://dailyburn.com/nutrition)  to track my nutrition. It is the best!! You will see a pretty well balanced meal although some of personal numbers were off yesterday. And I think it cost me a total of $7.00 and my protein ain’t cheap. The moral of the story is: It’s easy to shop and cook for yourself, eat clean fresh foods that taste great and won’t break your bank.  

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

Staying motivated to train means it is important to practice mental conditioning techniques as much as physical training. Too many runners and triathletes think they will develop an automatic mind set for success just through training and racing. However, the real deal is, we are naturally conditioned to follow the path of least resistance, and most of us will think and focus based on past habits. You run, you swim and you bike in order to train your body to perform at its optimum level. Why would you not go through the same conditioning process for your mental game as well?

Mental habits are learned. Changing how you think means focusing on replacing ineffective thought habits with a new winning mind set. Having a basic motivational foundation and developing simple mental training techniques can lead to improved performance and enjoyment, both in training and racing.

First you need to define your mission, where are you now, and how are you going to get from where you are, to where you want to go. Successful businesses always create a vision and a mission. This keeps them on track and gives them a reference point to monitor the progress of the company. Just like a business you need a vision. Your vision will be the starting point for your motivation! Your vision is the picture of what you want to accomplish. When you create your vision follow these guidelines.

1. Focus on what you want.
2. What excites you about the opportunity.
3. Make it something you really want.
4. Make it very real and achievable.
5. Make it specific enough that you can monitor your progress.
6. Write it down.
7. Talk about it with family and friends.

Creating a vision may take some time. Don’t treat it lightly! It is a process that will shift and change. Your vision is a dream of what you really want to achieve, and will provide you with motivation. Your dreams, visions and missions are a part of who you are. They belong to you! There is no such thing as a bad vision, or dream, if it has meaning and the right foundation. Be sure to re-examine your visions and dreams regularly and change them if necessary. Your training and racing successes will change from year to year, and what motivates you this year, may not excite you next year.

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

Like most people today, I’ve been spending time on the social networks. Although I keep my door open to everyone, a large portion of my time is spent talking to runners, triathletes and related manufacturers.

However, the best part of my day is when I get to share training tips with new runners or triathletes. The people that are actually responsible for the growth of our sports. Many of these newbies are using cookie cutter traininging programs from magazines and books with their eye on finishing their first marathon or triathlon. Many have questions that they can’t get answered from the pages of their book; so I feel I have responsibility to help when and if I can, in an effort to make their training productive and most importantly, safe.

During a few conversations yesterday a very disturbing pattern started to present itself to me. That, being overtraining! One first time marathoner told me the program he was using, has him running four 20 mile runs prior to his race. Another woman eight weeks out from her race said she has already run three 20 milers and has one left. Both of these people are first time mararthoners with goals in the 3:40 area. I was flabbergasted. Over the course of my training career, I have coached countless of first timers many have broken the 4:00 barrier, some have qualified for Boston, and I’ve even had a few real naturals go under 3:30 their first time, and none ever exceeded 50 miles in a training week, or ran 20 miles more than once!

Many endurance athletes get confused about fitness growth. Fitness growth does not come from the quantity of exercise, but from the capacities of the body and mind for recovery or restoration. The athlete who is able to recover the fastest, is able to complete the most high quality workouts. Those who learn to balance their motivation with patience, and who balance intensity with intelligence finish races at the top of their categories on a regular basis.

To train successfully you have to learn where the edge of over-training is for you. Highly motivated, young and novice athletes are less likely to recognize when they are crossing over the edge of training.

Smart training is constantly assessing your conditioning and readiness to train. Meticulously tracking the indicators, rises in resting heart rate, soreness, mental fatigue and staleness are strong signs of over-training.

Unfortunately there is no surefire formula for knowing when you have done too much and are starting to overreach. The best prevention is using rest and recovery. There is absolutely no scientific evidence that maximizing your training load over and over produces better results. However, there is tons of data supporting that a well planned training program that has a good balance of rest and recovery will.

Running a marathon and completing a triathlon are both physically and mentally challenging. In fact two of the biggest challenges you may ever put you mind and body through. Take these challenges seriously, get help from experienced friends or a coach. Never be afraid to reach out and ask questions. We are all part of a great and supportive community always willing to help.

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

Lately there has been a lot of twittering, facebooking and talk about a certain brand of shoes. Sir Isaac Newtons. I happen to like them. However, that isn’t the point of this tip!

Over the years I have come across mountains of suggestions from coaches, magazines, fellow runners and triathletes, directed toward one thing, making the sports of running and triathlon safer, easier, and more enjoyable. Having spent a large part of my professional career in the althletic shoe industry, I thought I should pass along some personal tips for getting in “the right shoe for you.”

Hands down the most valuable tool in the runners arsenal (after a good coach:-)) is their shoe. We all know how miserable a day can be if we walk around in shoes that don’t fit properly or don’t give you the right support. So imagine all the problems that can occur if your running shoes are not right for you. Taking the time to find the right pair of shoes for you, prior to getting started on a running program is the single most important thing you can do. (aside from a good coach:-)) The one piece of advice I can give you that you should take to heart without question is; find a very good running shoe store in your area that will take the time to properly assess your feet, your gait, and then put you in a shoe that is right for you. I take this advice so seriously that I go to the running shoe store with my local clients to ensure they get the right attention and buy the shoe that is right for them. The list of injuries you can avoid by having the right shoe includes; blisters, plantar faciitis, ankle strains, sore knees, hip troubles, lower back pain and more. So please take the time to carefully select the shoe that is right for you.

It’s obvious by my childish highlighting of the phrase right for you, how important I think that is in making a shoe choice. Look, there are a lot of really good running shoes on the market today. Almost every manufacturer has a least one really good training shoe and some make a complete line of good shoes for different types of runners. The important thing is don’t be persuaded by names and prices. Just because it cost $150.00 and has a great T.V. campagn or big name athlete pushing it doesn’t make it the right shoe for you.

I’ve been running competitively for 40 years, worked in the shoe industry for 10 and have been coaching for 15, and I don’t own a pair of shoes that cost $100.00. That doesn’t mean that costly shoes are bad . It just means we come in all shapes and sizes, we come with different strides, different foot plants and different bio-mechenical deficiencies. Pretty near all of our needs can be addressed with a shoe that is right for you.

So go out to see your local running shoe experts. Let them analyize your feet, legs and body type. Then try on a few different shoes they select. Take your time, walk around the store, get on their treadmill if they have one. Take the shoe home and jog around the house to really make sure before you get out there on your run. Most importantly, if it doesn’t feel right take it back and try another. Trust me I have found the good stores will be willing to help you make the right decision.

Your feet are a big part of happy, healthy running. They’re worth the time.

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

The following sits on my desk as a reminder to me who and what is really important. My friend who gave it to me would be surprised to know I read it weekly.

“The Race” by Dee Groberg

A childrens race-young boys young men

How I remember well

Excitement, sure! But also fear;

It wasn’t hard to tell.

They all lined up so full of hope;

Each thought to win the race.

Or tie for first, or if not that,

At least take second place.

And fathers watched from off the side

Each cheering for his son.

And each boy hoped to show his dad

That he would be the one.

The whistle blew and off they went,

Young hearts and hopes afire.

To win and be the hero there

Was each young boy’s desire.

And one boy in particular,

Whose dad was in the crowd,

Was running near the lead and thought:

“My dad will be so proud!”

But as they sped down the field-Across a shallow dip,

The little boy who thought to win-Lost his step and slipped.

Trying hard to catch himself,

His hands flew out to brace,

But mid the laughter of the crowd

He fell flat on his face.

So down he fell and with him hope—He couldn’t win it now–

Embarrassed, sad, he only wished, To disappear somehow.

But as he fell his dad stood up,

And showed his anxious face,

Which to the boy so clearly said.

“Get up and win the race.”

He quickly rose, no damage done,

Behind a bit, that’s all—-

And ran with all his mind and might

To make up for his fall.

So anxious to restore himself

To catch up and to win—

His mind went faster than his legs;

He slipped and fell again!

He wished then he had quit before,

With only one disgrace.

“I’m hopeless as a runner now;

I shouldn’t try to race.”

But in the laughing crowd he searched

And found his father’s face;

That steady look which said again;

“Get up and win the race!”

 

So up he jumped to try again

Ten yards behind the last–

“If I’m to gain those yards,” he thought,

“I’ve got to move real fast.”

Exerting everything he had

He regained eight or ten,

But trying so hard to catch the lead

He slipped and fell again.

Defeat! He lay there silently–A tear dropped from his eye—

Three strikes: I’m out! Why try!”

The will to rise had disappeared;

All hope had fled away;

So far behind, so error prone;

A loser all the way.

“I’ve lost, so what’s the use,” he thought

“I’ll live with my disgrace.”

But then he thought about his dad–Who soon he’d have to face.

“Get up,” an echo sounded low. “Get up and take your place;

You were not meant for failure here. Get up and win the race.”

So up he rose to run once more, And with a new commit

He resolved that WIN or LOSE,—At least he wouldn’t quit.

So far behind the others now, The most he’d ever been–

Still he gave it all he had–And ran as though to win.

Three times he’d fallen, stumbling; Three times he rose again;

To far behind to hope to win–he still ran to the end.

They cheered the winning runner,

As he crossed the line first place.

Head high, proud and happy;

No falling no disgrace.

But when the fallen youngster

Crossed the line last place,

The crowd gave him the greater cheer,

For finishing the race.

And even though he came in last,

With head bowed low, unproud.

You would have thought he’d won the race

To listen to the crowd.

And to his dad he sadly said, “I didn’t do to well.”

“To me, you won,” his father said.

“You rose each time you fell.”

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

 

Okay, you’ve done the two personal assessment profiles and now have a great idea who you are physically and mentally. Phase two is about calculating your actual performance levels. Your measured performance levels are important, they will give you all of your personal training parameters, training heart rate zones (THR) rate of perceived exertion(RPE) and pace abilities.

Keep in mind when you do the following performance tests, that you repeat the procedures the same way each time. This will add to the dependability of the test and keep your results accurate.

Run Test: Do this test on a flat surface or at your local track. Warm up well for about 20 minutes by jogging, doing some strides, stretching. You want your legs and body loose and ready to perform at their optimum level. Then run 1 mile as fast as you can. On the last lap or 400 meters you want to push yourself as hard and as fast as you can. You should feel spent when you cross the finish. Immediately record your heart rate after crossing the finish. This is your Maximum Heart Rate (MHR) You may also want to record your pace for further reference.

Bike Test: Your bike heart can be be done on a bike trainer, preferably with your bike. Ride as fast as you can for 5 minutes. Really pushing all out for the last 30 seconds. Again do not leave any room for doubt, really work! Record your heart rate as you finish the last sprint. Again that’s your Max Bike Heart Rate.

Swim Test: Again warm up really well but leave something in the tank for a 400 meter swim. Then swim 400 meters as fast as possible. Swim the last 50 meters all out. Record your HR as you touch the wall. This is your swim MHR.

The next number you’ll need to calculate your training zones is your resting heart rate (RHR). This number is easy. Just take your pulse in the morning, preferably before you get out of bed for 3-5 days. Use the average of the days for your RHR.

Lastly you’ll need your heart rate reserve. (HRR) This is done by subtracting your resting heart rate (RHR) from your max heart rate (MHR). MHR-RHR=HRR.

Now your ready to calculate your training zones. I use the Karvonen method for my clients. Outside of a lab, I think it get’s the most accurate numbers.

• Zone 1 = HRR x .60 + RHR lower level / HRR x .70 + RHR upper level           
• Zone 2 = HRR x .71 + RHR lower level / HRR x  .75 + RHR upper level  
• Zone 3 = HRR x .76 + RHR lower level / HRR x  .80 + RHR upper level  
• Zone 4 = HRR x .81 + RHR lower level / HRR x  .90 + RHR upper level       
•  Zone 5 = HRR x .91 + RHR lower level / HRR x  1.0  + RHR upper level       

Now that your armed with your training heart rate zones you can coordinate them with your perceived exertion levels. There is a more complicated scale out there but I like to keep it simple for my clients. On a scale of 1-10 / 1 being easiest. Measure your exertion levels at various paces, you will see that they coordinate very closely with your HR zones.

• RPE 1-2 = HR zone 1                   
• RPE  3-4 HR zone 2                                                                                                    
• RPE 5-6  HR zone 3                                                                                                   
• RPE 7-8  HR zone 4                                                                                             
• RPE 9-10 HR zone 5    

The last thing you should do is coordinate your pace with your RPE and HR. The more information you know about how your body is performing the more you can maximize training and racing performances.       

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

Endurance training is similar to investing. If you are investing money, you obviously want to increase your investment so you look around for one that will give you the best return with the lowest amount of risk. So generally there are two factors in investing, growth and risk. Obviously the trick is seeking a balance between the two. To make that decision, you have to understand who you are and your current financial position. How much money do you have to invest? How much risk are you willing to take? How much can you afford to lose? These are personal and financial assessments you have to make to be successful.

Just like your financial planning, it’s important to understand your current fitness status in order to achieve the greatest results with the least amount of risk. So in order to assess your fitness levels you need to ask yourself some basic questions.

• How much time do you have to invest in your training?
• What are your weakest areas of performance?
• What are your strongest areas?
• How intensely sould you run, swim or bike?
• Are you making progress toward your fitness goals.

The first step in making training decisions is knowing yourself, especially your natural physical abilities. It’s really important that you’re totally honest when you rank your various levels of fitness. The results of the rankings will help you design a training program based on reliable information. The more reliable the information, the more return you will get on your investment.

So do a simple scoring evaluation on your proficiency in various sports. On a scale of 1-5, one being a beginner or novice, 3 being average and 5 being the best in your category compared to your age group.

Not all of us were born with the natural ability to run the 100 in 9.5, a marathon in 2:06, or ride a bike through the Alps at 30 miles per hour. However, we do have our personal natural ability level. In order to improve those abilities through training we have to know what the level of those abilities are. Fill out the natural abilitiy profile to determine your levels of strength, speed and endurance. abilities_profile

Mental skills are a grossly overlooked element in most people’s training programs. I have seen some really gifted runners/triathletes disappoint themselves over and over again because they lacked confidence and focus. Knowing and understanding your level of mental toughness is important. A good trainer and coach can help to keep you focused and teach you great ways to be positive an confident in your abilities. Fill out the mental abilities profile to see where you score, know where you strong and where you need work. Mental_Abilities_Profile

Take the time to fill out the two profiles to better understand who you are as a runner/triathlete. Trust me the returns you get from assessing your physical and mental skills will make it the best invetment you ever made in your training and racing performance.

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

How much time do you really have to devote to training each week? After subtracting 40 hours for work, 56 hours for sleep (if your lucky) from the 168 hours you have in a week, you’re left with 72 hours. Now you have to factor in other time issues. Lets say 50 hours for meal preparation, eating, personal care, stuff around the house, driving time (flying time for some) and shopping for necessities. That leaves you roughly 22 hours of free time each week. According to Geoff Godbey (Penn State Press, 1997) the average American spends 15 hours a week watching T.V. and the rest socializing.

My guess is if you’re a runner or triathlete you aren’t spending 15 hours a week in front of the T.V. Quite frankly, when would you train. But I’m sure of those remaining hours left in your week there are activities that take up time, and there are days when you wonder, how the heck am I going to get my training in.

That’s why it’s imperative you have a schedule, and that each workout has a specific purpose. So your time is spent wisely doing workouts that have a direct beneficial impact on your progress, fitness and performance.

Starting tomorrow, for the next week I am going to address training with a purpose in my training tips. We’ll take a look at how to assess your fitness levels, strengths and weaknesses. How to actually calculate how many hours you have in a week to train, and how best to manage those hours. Then we’ll talk about how to best schedule workouts that have the most benefit for you as an individual, in achieving your fitness or racing goals.

That being said it was suggested to me that I do a video with my daily training tips for those that don’t like to read. I will begin that practice as well on Monday. I am also now available to answer any training, nutrition, or general questions you may have by email at coach@prsfit.com. No question too small or unwanted. Feel free to reach out.

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com

Well another weekend is here and that means many of you will be heading out to do races you have been training for. My guess is prior to your training you made goals and have worked hard to achieve them. Hopefully along the way many of you made goal adjustments to stay in line with whatever training advances or set-backs you might have had.

As a coach one of my priorities when working with any client is knowing their goals. Getting to know where they’ve been and where they hope to go as a runner or triathlete is very important. With my clients I like to stay away from the word goal and use the word possibilities.

When we make our goals possibilities and not expectations we can really reduce the level of disappointment. Possibilities are always there to work toward regardless of the results. After all, to go to a race with the steadfast determination that I am going to win my age group, or run a certain time, adds to the pressure of the day. Often times there are too many variables we can’t control, maybe the best runner in the country shows up in your age group, or there is a horrific head wind the last half of your race, just think what happened at Chicago when they actually had to stop the race because of heat conditions. All of these things can drastically change the outcome of your event, and keep you from achieving your goal that day. However, by changing goal expectations to goal possibilities you always live to fight another day.

I also like to give my clients some helpful hints for achieving their goals. Write down your goals! Post them on your refrigerator, your computer at work, share them with family and friends or even a business associate. being aware of your goals will keep you committed to the process of working toward them. Once you start to see the successes, they will keep you motivated and moving forward. More importantly be consistent, let your training become part of your daily routine.

Consistency is by far the best and safest way to get the results you are looking for. Consistency does not mean over training, but it does mean establishing a pattern of training that allows you to achieve the most improvement with the least amount of effort. I believe in the training philosophy that small fitness gains over longer periods of time are far better than large gains over short periods. It’s  your consistency that allows you to practice moderation in training, and coupled with rest days will contribute to long term gains, lack of injury, and reaching your goals.

So for those of you racing this weekend and to those just moving forward with their training, run tall, run proud, finish strong.

Be Healthy, Train Smart, Have Fun

Jeff

coachprsfit.com

Many of you running September marathons are coming up on the tapering phase of your training. Many of you think, okay my race is coming up I’ve got to get that last big run in. Wrong! Why you ask?

Let’s talk briefly about the science of training.  Scientific research tells us the best way to taper is to cut back your mileage, yet maintain some intensity level training. By significantly reducing your mileage you reduce your overall muscle fatigue. What I have found to be the best overall formula for marathon tapering is: Three weeks of tapering including your race week, and they should look like this: 2 weeks before your race 20% less mileage, 1 week before your race 40% less mileage, race week 60% less mileage.

Before a race you really must make sure your body has time to fully rebuild and repair. Tapering allows you to get rid of the nagging aches and pains you have accumulated over your training period. And face it, we all have them. Part of this benefit is also mental. The rest allows you to get re-focused and and anxious to get back out there on race day to kick butt.

Many of you will feel the new fitness levels you have achieved are fading during your taper period. That’s not happening! You have built a base and tapering will only insure that you are fresh and injury free. You can’t cram for a marathon, there is no benefit to jamming in a couple of extra workouts or another long run. It will only cause fatigue and possibly injure you.

If you’re worried about weight gain that’s understandable. In order to account for your decreased activity, reduce you carbohydrate intake just slightly. Then the week of the race gradually rebuild your carb intake daily. Don’t go to a pasta party the night before a race and crammed down 3 bowls of pasta. This is an old school practice that works for very few runners. Most of you will only feel bloated and slow the next day. A gradual increase of your normal carbohydrate intake the week before the race will provide you with all the glycogen stores you need to run well and with energy.

Race day morning, wake up with plenty of time to eat a light breakfast, that might include; oatmeal a banana and a protein shake made with water. Start to hydrate by taking in small amounts or fluids. You don’t want to spend your morning in the port-a-potty. Drink early and often is one of the most time proven cliches in racing. Alternate water and sports drink, your body needs both. Too much of one can cause bloating (sport drink) and too much of the other can leave you with an electrolyte deficiency (water). Both will hurt your race results.

You’re only three weeks away. The work is done. The only way to improve now is to rest and recover. Take your taper seriously and  follow your coach’s guidelines. Most importantly relax and and believe in all the hard work you’ve done to this point. You are about to complete one of life’s greatest physical challenges. Enjoy it!

Be Healthy, Train Smart, Have Fun

Jeff

coach@prsfit.com