abs (1) adrenal fatigue (1) Alli McKee (2) Alvin Pearman (1) Apolo Ohno (1) athlete (1) Axiom Fitness (1) Bagels (1) Barbara Mencer (1) Black Friday (1) body fat (12) bodybuilding (1) book (1) boot camp (2) Breads (1) breakfast (1) Brendan Foley (2) Brock Lesnar (1) business (1) cable bands (1) Carb Backloading (1) carb load (1) carbs (5) cardio (5) carnivore (1) Charleston (1) Circuit (2) College (3) Common (1) complex carbs (2) core (1) cortisol (1) Craig Ballantyne (3) Creative Loafing (1) CrossFit (17) Dana Sorensen (1) David Goggins (1) Davidson (2) defeat (1) Demi Goodman (2) diet (24) Diet & Nutrition (20) Ellen DeGeneres (1) endurance (4) energy levels (2) Erin Stern (1) fasting (1) fat loss (3) female (2) Fight Gone Bad (1) figure competitor (1) Fitness Spotlight - Men (8) Fitness Spotlight - Women (16) flexible (1) football (2) fruits (1) Georges St. Pierre (3) glycogen (1) GPP (1) grains (4) Grant Hill (1) Green (3) Green Monster (1) Greens (1) Greg Plitt (1) half-marathon (3) heart rate (2) Heather Mitts (2) herbivore (1) hotel (1) improvement (2) injury (2) inspiration (2) insulin (1) Intermittent Fasting (2) Intervals (7) interview (9) Ironman (2) Jade Teta (1) Jake Shields (1) Jamin Thompson (3) Jessica Biel (1) Jill Coleman (1) Julia Mancuso (1) junk food (1) Kelly Fillnow (1) Laura Gainor (1) Lolo Jones (1) Lust List (1) Lyndsay Braswell (2) magazine (1) Mark Sisson (2) marketing (1) Martin Berkhan (1) Max Wettstein (1) Metro Dash (1) Milwaukee (2) Miranda Olydroyd (1) MMA (2) model (4) motivation (4) muscle (1) Myrtle Beach (1) Navy SEAL (1) NBA (2) NFL (1) Nick Tumminello (1) Nike (2) nutrition (7) oatmeal (1) Olympics (4) organic (1) overtraining (1) P90X (1) Paleo (4) Personal Trainer (3) Philip Ciccarello (3) Phillipe Nover (1) Phoenix Suns (1) photo (1) plyos (3) post-workout (1) pregnancy (1) Preston Thomas (1) Processed (1) protein (2) Rachel Elizabeth Murray (1) Raw Food (1) receipes (1) Rich Froning (1) Rob Riches (1) Robert Cheeke (1) rope climbs (1) running (4) Sarah Rippel (1) Scivation (1) Sebastian Ekberg (1) shake (2) shoes (2) six-pack (4) Smoothie (3) softball (1) Spinach (3) sprints (2) Steve Nash (2) stress (1) sugar (2) Tabata (4) tattoo (1) Thanksgiving (1) The Rock (2) time management (1) Tony Gonzalez (2) track & field (5) training (7) Training & Workouts (18) transformation (5) travel (1) Triathlon (1) ttime management (1) Twitter (10) UFC (3) Under Armour (4) University (1) vegan (4) Vegetables (4) vegetarian (3) video (21) walking (1) Warm-up (1) weight loss (13) weightloss (1) women (2) YouTube (1)
Powered by Squarespace

Entries in endurance (4)

Sunday
Jan022011

Fitness Spotlight: David Goggins

Is David Goggins the Toughest Athlete In the World?

He may or may not be, however the more you learn about him, you start to believe that he is at-least in the discussion.

His story is amazing and is captured in several quality peices online (including a Runners World cover feature).

  •  Spent four years in the Air Force, then spend a few unsuccessful years attempting to break into pro football (weight = 280 pounds)
  • Decided to apply for the U.S. Navy SEALS, however the recruiter warned that a man of his size/weight would never make it through the grueling training (also known as "Hell Week").
  • In less than three months, he returned to apply weighing 190 pounds and eventually completed SEALS training in 1998.
  • Goggins is the only member in the U.S. Armed Forces to complete SEALS training, U.S. Army Ranger School and Air Force tactical air controller training, and has also faced combat in Iraq.
  • In 2005, tragically lost several friends in the armed forces to a helicopter crash in Afghanistan.
  • To honor them, Goggins vowed to find a unique way to raise money for Special Operations Warrior Foundation, providing college funds for the children of fallen soldiers.
  • He Googled the 10 Most Difficult Feats in the World - and stumbled upon the Badwater Ultramarathon (135 miles).

The only problem was - the Badwater Ultra required approval of application by a standards committee, and Goggins had never even completed a regular marathon (26.2 miles) before.  Four days after making his decision, he entered his first 100-mile ultramarathon - and broke several bones in his feet, as well as suffering kidney failure.  For most of us, this would have sent us hurrying for an alternate fundraising plan, however for David Goggins, it only reaffirmed that his path was the correct one.

Goggins completed the Badwater Ultra in 2006,  then just three months later he competed in the Ultraman World Championships in Hawaii. He placed 2nd in the three-day, 320-mile race, cycling 261 miles in two days on a rented bike.

Before training for the Ultraman Worlds, he’d never biked in a competitive event. Goggins returned to the Badwater in 2007, finishing 3rd. Over the next two years, he competed in another 14 ultra-endurance races, with top-five finishes in nine events. He set a course record at the 48-hour national championships,  and earning a spot among the top 20 ultramarathoners in the world. 

As of spring 2010, Goggins had earned more than $300,000 for the Special Operations Warrior Foundation.  His hard work and relentless dedication for the cause are almost super-human - as is shown by his typical daily schedule.

  •  
    • 3:45am -- 15-20 mile run followed by biking to work (25 miles)
    • 8am --  begin work day
    • Lunch --  brief 4-5 mile run if time allows
    • 6pm --  bike home from work (25 miles) - weight training (with his wife)
    • Midnight --  bedtime

We all attempt to balance work life, family life, social life, and other miscellaneous interruptions.  For those trying to start 2011 off on the right note from a fitness perspective, hopefully a glimpse at the amount of training David Goggins manages to fit into his schedule while balancing married life plus the immense duties required of a member of the U.S. Armed Forces will provide some motivation.  After seeing his typical work day, setting my alarm clock an extra thirty minutes early to squeeze in a workout does not seem so heroic by comparison. 

My words cannot do David Goggins' story justice, so for better illustration here are a couple video features:

 

 

Sunday
Dec262010

2010 Charlotte Thunder Road Half-Marathon Recap

Two weekends ago, the annual Charlotte Thunder Road Marathon & Amica Insurance Half-Marathon were held, despite the below-freezing temperatures.  This was my second time participating in the event in some capacity, however in 2007 I only ran the anchor leg (10 miles) of the Marathon Relay.  That year, I specifically remember the starting temperature being 16 degrees, however this year I believe we may have crept up to a warm 20-22 degrees when the opening gun went off.   

 

I finished in 2:15:49, which isn't going to send me up to the Boston Marathon any time soon, however it was fairly consistent with the 10:00-per-mile pace I used during my training sessions.  I've got close to eight weeks to train and prep for the Myrtle Beach Half-Marathon in February, so here are a few of the key learnings and experiences I took from the Thunder Road event - hopefully you can either take advantage of my mistakes, or simply use them for comedic value.

 1. Don't Over-value Cold Temperatures

Dating back to high school football, I always over-dressed for competing in outdoor cold weather.  My philosophy is that I'd rather be so warm that I am nearly sweating underneath, than risk cold muscles.  My eight (yes, 8) shirt layers mostly took care of upper body warmth, however there did come a point when it was too restrictive and I felt as if I was running in a bulletproof vest.  I learned why some runners value shedding layers after a few miles in, your body will eventually acclimate (to some degree).

As for lower body, I am not one of those runners who can wear shorts in cold weather.  This is important to know about yourself, since years ago I got talked out of wearing pants for a cold weather race by a friend at the starting line, and my legs never warmed up until I got back in the car for the drive home.

2. Periodic Outdoor Training Is Valuable

I badly underestimated the value of getting in a few outdoor training runs in the cold.  Most of my training was done indoors on upstairs tracks or treadmills - and while pure practice miles are the ultimate goal, there is something to be said for knowing how to navigate a long run outside when the air is cold and sharp to breathe, and the concrete is cold and unforgiving.  I only got one outdoor 7-miler in two weeks prior, and that was not enough.

3. Allow for Life's Interruptions

This one is nearly common knowledge but bears repeating, life and work will ALWAYS interrupt your training.  I also lost a week to knee soreness and chose rest/recovery over additional mileage. But when sharing stories with others, it seems as though no one enters a race feeling like they had a flawless, trouble-free training schedule.

4. The Correct Shoes are Key

I bought a pair of Asics Gel Kayano 15's with the intention of them being my training and race shoes, but chose incorrectly.  They're a great stability shoe, however I over-thought the shopping process and needed to get a pair with more of a cushioning focus (since I'm still about 10-20 pounds heavier than i'd like to be).  The Asics began to hurt my feet during training, but it was too late to go for a new pair.  I chose to stick with the "nothing new on race day" strategy and went with my trusted Under Armour runners, since they had carried me through my longest training run (10 miles) weeks earlier.  They held up fine, but this was definitely the retirement performance for these awesome shoes, as they will now be relegated to cameo appearances during fitness classes.  Thanks to some gift money from Santa - I'll probably go after a pair of Nike Zoom Vomero 5's for the Myrtle Beach race, since I got great runs out of a pair four years ago.

 5. Peer Support Can Make All The Difference

I have never been a big fan of running in groups.  I'm not necessarily against it, I'm just not in-shape enough to run with others without fearing I'm the "Slow Guy" in the group.  Plus I need the freedom to be able to stop intermittently for water breaks (or possibly the occaisional dry heave in the bushes when no one is watching).  However my group during the race was a major key to me finishing with a somewhat respectable time.

As you know from reading my site - Philip Ciccarello is one of Charlotte's more elite runners.  Philip (and one of his friends, Dana) motivated me to meet them before the race and start together at the opening gun.  Dana's goal was a 1:50 finish, and though Philip could have probably run that time while carrying a sack of charcoal over his shoulder - he pledged to run with us as to set the pace.  It did not take long into the first two miles for me to drift back into the slower pack, but this was to be expected.  However true to his word, Philip helped Dana power through a sore hip muscle to finish in 1:49:28 - her new personal record. 

Then, when most normal humans would have found a Gatorade and a warm place to sit down, Philip ran back to the Mile 12 marker to pace me through the finish line.  His timing was perfect since I was  definitely contemplating another walk break along with the others around me.  It goes to show that there is definitely something to be said for having a pace group and encouragers along the way.

To the right is a photo of Philip (orange) and myself (blue) with about 800 meters left until the tape, and you can read Philip's excellent race recap here.

Another friend actually Tweeted live during the race (a great concept I wish I had thought of).

As I mentioned, I've got about eight weeks to get ready for the Myrtle Beach Half-Marathon in February.  After that, the goals shift back to a combination of reducing my mile time significantly, CrossFit-style metabolic workouts, and hopefully a few 5K races once the weather warms up again.

Friday
Nov052010

Fitness Spotlight - Kelly Fillnow

My initial aim was to introduce this in the same theme as other Regular People features, however it seems apparent that the days of calling Kelly Fillnow "regular" are long gone.  

Kelly Fillnow is a fellow Davidson alum with a very interesting path that brought her to present day.  There are quite a few recent pieces both print and online (all very well-written) that outline her unique road from college tennis star to cross-country team walk-on to Ironman triathlete, so I won't attempt to re-tell her story once again.

Anyone who competes at the level Kelly does cannot be called "regular" anymore, however as you will see, Kelly is still a normal person whose drive and dedication made such great achievements possible.

Fresh off of competing in her first Ford Ironman World Championship triathlon in Kona, Hawaii, Kelly was gracious enough to make time for an interview with me. 

--------------------------------------------------------------------

1. First of all, how was your experience in Kona? 

No words can truly capture the experience of competing against the world's best endurance athletes.  It was an experience that I will remember for the rest of
my life. I had such a surplus of emotions circulating in my brain
moments before the cannon went off, as I had no idea how the rest of
the day might unfold.  But I kept telling myself that the work was
done, and my journey was almost complete.  All I needed to do was just
enjoy the day and the results would take care of themselves!


2. As a dual-sport athlete in college, was there ever a point where
you could feel your emotions shifting from Tennis towards Cross
Country, or was it always an equal balance?
 

Tennis was always my first love, but there was something that intrigued me about running
when the sport came so naturally to me.  I had no background in
running (besides running as a punishment in basketball, soccer,
softball, and tennis growing up.)  I had quick success in cross
country, while daily balancing three hours of tennis practice with my
run training.  My Davidson cross country coach inspired me to try and
get a scholarship to compete post-Davidson.  She encouraged me to see
where I could take the sport, without having to balance two sports
simultaneously.
 

With her encouragement, I competed for Duke during my
5th year of NCAA eligibility.  It was a dream come true, practicing
with some of the best runners in the United States.  I have the same
struggle now, as I am attempting to balance both running and
triathlon.  But to truly be the best you can be, a decision has to be
made and a sport has to be chosen to pursue.  Excellence is hard to
reach while juggling multiple sports demanding such specific & diverse
training.

 

3. As another former dual-sport Davidson College athlete, my
“nutrition” was 99% junk food. Did you have a more disciplined
approach to your nutrition back in college or did better eating habits
develop during the latter years?
 

During my high school years, my mom
took care of providing the most wholesome, delicious meals for my twin
sister,
brother, and me. 

*(editor's note: Kelly has a twin sister Meghan who was also a college tennis star at Davidson and is still an amazing athlete as well. More on her to come from Kelly below.)

We typically trained about 3-4 hours of tennis a
day, so our bodies needed proper fuel.  She would make well balanced
meals consisting of protein, vegetables, a starch, and then a loaf of
bread per person because we would always fight over the bread!!  When
I went to college, I had to make the decision myself to eat healthy.
I made wise decisions at the dining hall where I ate all my meals, and
began to get interested in nutrition in order to properly fuel my body
for optimal performance.  I wanted to be the best that I could be, and
in order to do that, I needed to be as metabolically healthy as
possible, and nutrition plays a huge part in that state.

 

4. What does a typical training day look like for you, including
meals, workout, post-workout nutrition, etc?
 

There really is no such thing as a typical training day, except for Mondays and Fridays when I
swim for an hour and do light lifting/core. The rest of the week is
very diverse.  Some days I will have an intense 90 minute computrainer
ride and an additional 60 minute swim.  A weekend day might be a 4
hour bike ride and a 30 minute run with intervals at race pace.  But
the training load changes throughout the year depending on if it is
triathlon season, and I have to be on my bike, or if it is winter
season and I am focused on just running and swimming.
 

    

Normally I eat about 6 times a day, at the very minimum every three hours.  I need
the constant fuel because of my rigourous training schedule.  Quality,
quantity, and timing of nutrients is very key to recover properly
between my workouts, as some days I will be having multiple workouts.
I like to eat about 20 minutes after I finish my workout to optimally
refuel my depleted glycogen stores so I can be ready for the next day
or the next workout.  I try to eliminate processed foods, and focus on
whole grains, lots of vegetables, fruit, and lean protein.

 

5. For early morning workouts are you a fan of breakfast
pre-run/workout or just coffee/empty stomach?
 

I actually don't drink coffee!  When I do a light morning workout, I do not have to eat
anything, but if it is anything over an hour, I definitely eat
breakfast pre-workout.  I have an iron stomach, so I can literally eat
and run out the door.  I do not recommend that to most people though!!

 

6. What’s your eating approach (ex: carb load, etc) in the final 24-48
hours before a big competition or race? What about in the hours
immediately after?
 

My eating approach is to eliminate fiber the last 48 hours before a big race.  Two days before the race I focus on lots of carbohydrates, lean protein, and lowering my fat intake.  I always have a few tablespoons of honey at breakfast 48 hours prior to the big day. 

The day prior to the race, I have a big breakfast, an energy bar like a Clif bar for a snack, then a big, carbohydrate friendly lunch. I eat dinner between 530-6 and prefer to have a sweet potato, grilled chicken, a low fiber vegetable, and bread. 

My favorite post-race splurge is a calzone from Mellow Mushroom and a large oreo cookie blizzard from Dairy Queen.

 

7. What’s the one food/desert that you still can’t give up, no matter
what?
 

 I love my ice cream, low fat of course :). 

 

8. What’s your advice for someone who might be thinking of attempting
a new challenge like a half-marathon or sprint triathlon (or even a
simple fitness class) but hasn’t found the courage yet?
  

 I truly believe that you can accomplish anything you set your mind to
accomplishing.  I have witnessed countless clients who have not even
been able to run two minutes, compete half marathons!
 

This past weekend, I was truly inspired by my twin sister, who had a goal to PR
in her marathon (3:04).  She ended up getting sick to her stomach and

started vomiting at mile 19, ten times before she finished the race.
She had a goal, however, and her mind overcame her body's inability to
function properly, and she hit a new PR of (3:03), solely because of
her belief and desire to achieve her goal. You will be surprised what
your body can achieve when you stay positive with yourself and stay
patient in the process of development.
 

I think it is very important to set goals for yourself, and write them down.  Then, tell a friend or your husband or a coach so that they can help keep you accountable along the way.  The hardest part is taking that first step.  But once you take that first step, there is no limit to what you can
accomplish.  The most important thing is to enjoy the journey along
the way!

Sunday
Sep192010

The Road to The Myrtle Beach Half-Marathon

I'm always telling people to set new goals for themselves, and to attempt things outside of their comfort zone.  So in the interest of taking my own advice and not being a hypocrite, I signed up for the Myrtle Beach Half-Marathon a week ago.

This will be my second half-marathon ever, I ran one here in Charlotte close to three years ago.  My goal was just to finish, and I accomplished that (barely).

I signed up for the Dowd YMCA Half-Marathon on about three days' worth of planning (I was "in-shape" but cannot say that my training was with an endurance race specifically in-mind).  This time I am giving myself plenty of lead time for the February race, having just started a training program from Runners World, and also just invested in a decent pair of stability running shoes, thanks to tips from one of the elite runners here in Charlotte I met recently.

As for diet - I've had to jettison my Intermittent Fasting and low carb strategies to keep my energy levels up for two-a-day workouts.  I'm not necessarily training twice per day, some days are AM runs or AM spin bike with fitness classes taught in the evening.  I haven't resorted to breads and starches, just upped my frequencies of complex carbs like oatmeal, brown rice, and black beans, with an occasional Powerbar or similar quick energy source when necessary.

I'm also hoping to shed about ten pounds between now and February, so I've (sadly) had to limit my weight training to once per week at-most.

I'll check in after a few weeks with progress, but hopefully this motivates others to step up and try something outside of your comfort zone.  More times than not, you'll surprise yourself with what you are capable of.