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MVP #061 – Half Marathon Emergency Plan – Mark Phipps – Mocha Vegan Performance Podcast

MVP #061 – Half Marathon Emergency Plan – Mark Phipps – Mocha Vegan Performance Podcast

Planning for Success

In podcast episode #59 we talked about staying motivated when you aren’t seeing results. To truly BELIEVE and stay MOTIVATED, I suggested drilling into the details of what you’re trying to accomplish. Perhaps you have goals to run more or eat less or do something better or be less annoying. Whatever you think you want to do, you’d better get organized and DEFINE your target. Clear definition of your goal will allow you to set your trajectory appropriately. Without further adieus here is my Half Marathon Emergency Plan.

Identify the goal
What: Half Marathon (run 13.1 miles in a day)
When: No later than 11.29.2015
How Fast: 1:50 (110 minutes)

Placing emphasis on exactly WHAT I want to do, WHEN I want to do and to WHAT LEVEL allows me to make a plan. The plan will be the stepping stones across the river of uncertainty that lies between my CURRENT SELF and my GOAL. Without knowing the appropriate steps to take, I start at the goal distance and work backwards. Knowing that I will peak with 13.1 miles on my “race day” I set up a reasonable number of steps based upon the amount of weeks I have to get the preparation work done.

Make a plan
Maximize my run distance at 14 miles the weekend prior (11.22.2015).
Add in tempo and speed runs during the week (must attain speed of 8 minute mile for shorter runs)
Base runs at minimum of 5k (3.1 miles)

** I typically would peak my long run distance  two weeks prior, but am going to stay with the increase, increase, fall back pattern as this plan is actually to achieve an interim goal en route to something greater that I disclose in the near future. **


 

Write it down
When it came time to put this in writing, I started with the structure of things I wanted to accomplish my goal. I know I want increasing long runs. That is not enough to achieve the time goal as 9 minute miles, like I can barely maintain currently, will not get me down to 1:50. That is why I chose that time goal – to force the issue of improving speed.

Look at the layout of each week in the table below. Each week focuses effort around the goal of the long run on Sunday.

Saturday: The day BEFORE the long run will be walking or something easy along with stretching / core work. Making a good habit of this will relax the mind the night before the race.

Monday: The day AFTER the long run will be leg recovery and strength-building. It will be a day to exercise the other leg muscles and then finish with slow building intervals with an overall distance of 3.1 miles.

Tuesday: Speed and or agility. Suicides, very short intervals, dynamic movements that are separate from movements used in a longer run.

Wednesday: Middle length run, about half of the max distance for this training goal. Resistance training is also on the menu for Wednesday.

Thursday: Tempo run. Try to maintain goal race pace or slightly quicker each week. Feeling uncomfortable and learning to train while uncomfortable will ease performance on race day.

Friday: Recovery run and third of my three resistance training days for the week. The resistance training for Friday and Wednesday will not include legs.

EACH DAY, some light stretching, core work or meditation to stay in tune with how your body is feeling is recommended.

That’s it. Adapt and adjust this to your goals. As always consult with your doctor regarding any physical fitness activity and listen to your body. Get good rest and put healthy foods with vitamins and nutrients in your body instead of simply avoiding bad things. It is easier to improve your diet by adding in good things.

Good luck. Let me know how you do.

Mark

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10.12.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

10.19.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

10.26.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

11.02.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

11.09.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

11.16.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

Strength

Walk and stretch

Core

Run Long

Easy pace

Core

11.23.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run

Core

Recovery run

strength

Walk and stretch

Core

Run Long

Easy pace

Core

 

 

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10.12.2015 3 2 7 5 4 2 10
10.19.2015 3 2 7 5 4 2 11
10.26.2015 3 2 7 5 4 2 12
11.02.2015 3 2 7 5 4 2 11
11.09.2015 3 2 7 5 4 2 13
11.16.2015 3 2 7 5 4 2 14
11.23.2015 3 2 7 5 4 2 13.1

 

 

 

Visualize your future self at that goal and describe it
Adequate nightly sleep
Green smoothie each morning
Cardio training 4-6 days per week
Core training part of regular schedule
Daily stretching or meditation and relaxation breathing
Describe the same qualities of yourself at your current state
No regular core training
Lack of cardio conditioning
Joint stability for endurance training unknown
Whole foods minimized in diet, many processed foods being consumed.

Make a plan to connect your current self to your future self at the targeted goal
Add in 5 minutes of core exercises and some stretching each night and/or morning
Run at least every 36 hours
Make a quick smoothie first thing each morning
Sleep by 10:15 every other night
Stretch dynamically prior to runs. Cool down with Tater walk.

Know the rules, and then play better than everyone else.

Mark
mark@mochavegan.com
@mochavegan

 

Freestlye 30 (BenJamin Banger) / CC BY 4.0

So you want to run a 6:00 mile or an 8:00 or 10:00 mile. You want to improve. YES! Identify your goal:

Let’s use the 6-Minute Mile.
One mile = 4 laps around the school track.
4 x 1:30 = 6:00
Half-lap pace would be 45 seconds or a quarter lap at 22.5 seconds.
You get the idea. Break down the goal into a small enough piece so that you can nail it! Then each week try to increase the number of times you can repeat this ‘miracle’ of new performance. Keep score, track your results and let me know how you do.
Running faster, lifting more weight, eating something better than a sleeve of Oreos when you get home. Performing any of these activities will require you to endure some pain. You have to train yourself to deal with some discomfort in order to enact change.
Habits are difficult to uproot. Try something fun and brush your teeth with the opposite hand or put on your pants with the other leg first.
Keep in mind that in order to change a habit, you must add in a replacement for that habit and practice it. Stick with in and you’ll be reporting that 6-Minute Mile in no time!
Mark
mark@mochavegan.com
@mochavegan

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Is eating meat the right thing to do? Some situations require it. Understood.
We make choices because we are able to. Underdeveloped countries and poorer communities don’t have the same advantage of being able to choose the fast food drive through as opposed to food from their own fields.
What better choices can we make for our health? Consider a stronger whole food diet.
Educate yourself to the alternatives and the reasons WHY change is necessary.
Be thoughtful. Ask questions. Do good things. Help yourself and others live long and healthful lives.
Find community. Find support.

Vegan
veg•an
ˈvēɡən/
noun
1. a person who does not eat or use animal products.
“I’m a strict vegan”

A plant-based diet is one based on vegetables, whole grains, legumes and fruit, with little or no animal products (including dairy). It may refer to: Vegan diet: a plant-based diet with no food from animal sources.

Carnism is the invisible belief system, or ideology, that conditions people to eat certain animals. Carnism is essentially the opposite of veganism; “carn” means “flesh” or “of the flesh” and “ism” denotes a belief system. Most people view eating animals as a given, rather than a choice; in meat-eating cultures around the world people typically don’t think about why they find the flesh of some animals disgusting and the flesh of other animals appetizing, or why they eat any animals at all. But when eating animals is not a necessity for survival, as is the case in much of the world today, it is a choice – and choices always stem from beliefs.

Listen in to the Mocha Vegan Podcast, episode #049:

 

Ducks can teach us a few things. Understand that I don’t sit for hours on end alongside the Western Canal in Arizona musing on the potential teachings of ducks. The pictures that follow were all taken while running on a recent Sunday in late March 2015. At this time of the year there are still some young duck families along with some that already have some adolescent or larger babies. The little ones tend to stay very close to momma duck where the older tend to wander a little further very much like our own children do as they age and gain confidence and abilities.

What should we learn from ducks?

ducks 3 - DSC_0284

Duck Lesson #1: BE THANKFUL

Duck families along the canal seem to start with 8 ducklings. By the time these ducks reach adolescence, the numbers seem to dwindle. Be thankful for your time together.

 

 

ducks 2 - IMG_20150329_182105

Duck Lesson #2: BE WATCHFUL AND TRAIN YOUR CHILDREN WELL.

Keep an eye on your family. Spend time together. Teach them the lessons you have learned. Give them some freedom as they develop and mature.

 

Duck families #1

Duck Lesson #3: PROVIDE FOOD AND PROTECT YOUR FAMILY

Put more thought into what you do in your day. Be ready to get started, to tackle your day with enthusiasm. Study the ‘problems’ you submit to others regularly. Most of our problems are due to our reliance on a life of convenience. Providing for your family now involves bringing home a good wage, bringing food into the home and preparing it, not necessarily foraging and hunting like families did together in ages past. Feed your family well and be in position to protect them when things do not go as planned or danger threatens.

Watch the ducks swim along, family together enjoying their time together while they look for food. You can get it all done and spend time together, too. Just keep trying, put your problems in perspective.

 

WHAT I SUGGEST

Perhaps “sign up” for a duck lesson at a body of water near you. Take a friend, significant other, kids or even your leashed dog for a walk. Observe how the ducks behave and discuss it together. Think about it. We really can learn a lot from ducks. Print out a picture and tack it up for those challenging times; it may bring a smile to your face. 🙂

Until next time,

Mark

P.S. I’d love to see your duck pictures. Please send me some!
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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

What a difference you can make in your life with running.

Barriers to running:

Injuries – how do you transition back into running?

New to running / haven’t run before –

Suggestions:

DO SOMETHING.

Park a little further from your destination.

Look at running as an opportunity to explore a new area.

Challenge yourself to do more than before.

Start slow and go faster a little bit at a time.

Walk

Try to find a solution that moves you from the couch or your current area of inactivity towards running.

 Two Real Steps to Make the Change

  1. Make a Decision
    1. You have to commit to making a change in your life to get anywhere.
    2. Write down your goal
    3. Break it down into steps
    4. Find a very small step that moves you towards your goal, but is easily repeatable.
    5. Perform this step every day for two weeks.
    6. Increase the daily goal or step to take you further along your journey.
  2. Enjoy the Journey by Making It Social
    1. Find an Accountability Partner: friend, neighbor, family member
    2. Join a Group: walking, running, triathlon (Landis Tri Club is a local group that I enjoyed.)
    3. Use a Social App: Map My Ride, Ontri.net, My Fitness Pal
    4. Walk Your Dog

Find what works for you and fits in your life and let me know. I want to know how things are going and if I can help. 🙂

Mark
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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Training in Phases

Cleveland Marathon

Training in Phases

Increased Load

Similar to training for your first 5K race, many marathoner trainers simply increase their load over time so that they reach a maximum distance in time for their race. By running several times during the week and having one ‘long’ run on the weekend, you see your long run distance slowly approach marathon distance.

3-Week Phases

Other thoughts include taking two steps forward and one step back where your mileage increases two weeks in a row, then steps back slightly on the third week. This works well at the beginning, when gains in duration and distance are at their maximum. However, this approach can be tedious over the many months of marathon preparation AND it does not provide large enough improvements in pace for me.

Speed Training

Improving your performance with speed training involves testing your limits. In order to go fast, you have to … go faster. It isn’t quite that simple, I agree. To run a faster marathon, you must run a faster half marathon. To run the faster half marathon, you must run a faster 10K. A faster 10K requires a faster 5K, 2 miler, 1 miler or lap around your high school track. You have to go to the shortest distance necessary to see improvements. Do these shorter, faster, intervals with appropriate breaks between and you will be on your way to that faster Boston Marathon Qualifier. Run, Forrest, Run.

Creating More Time

Blerk

Set your alarm, get up early, do good things

Habits – Making the most of the time that you have.

You are convinced that there is a lot of productive time left on the table each day. It seems like you just work, go to bed and repeat. What happens to those few elusive hours surrounding the work and sleep each day? It will require some tracking, a little analysis, to really figure things out.

This won’t take long. Get a note card or a small notebook and keep it with you. For one week (so you cover all the days and their different structures. Identify each element of your day that seems to be a time-waster or unproductive. WRITE IT DOWN. For example, “2o minutes have Facebook chat with my buddy” OR “30 minutes catching up on ____ (Facebook, Twitter, news websites, etc.”

Do this for a week. Be honest, if you watch four episodes of your favorite show with the family, great, but right it down. Most successful people watch an hour or less of television each day and focus their social media time. Identify your 3-hour-per-day TV habit or your propensity to chat on the phone for an innocent 30 minutes several times each day and you are on your way to a more productive self.

Turn that Frown Upside-Down

So you’ve made THE LIST of your time transgressions and can’t even set it down for fear that someone will read it and judge you. Let’s take that list and invert it. Take each poor habit and transition it into the opposite: For example: “Watched more than 2 hours of TV every day” BECOMES “Watch less than 90 minutes of TV each day”. Take each habit and describe what you think is a healthier version of that habit. Do it for everything.

 

The goal is not to change everything overnight. What you should strive for is performing one of these new, RICH, habits and celebrating your success. Make a note of your successes. Each positive habit served during your day or week will allow other desired activities into your schedule. Perhaps the garden you always wanted to plant, reading some inspirational material or a more regular exercise regimen. You get the idea?

Get out there and try it. Keep score for a week and create healthier versions of those habit as daily time-saving goals.

Good luck!

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Vegan Thanksgiving

Quinoa-Stuffed Acorn Squash

Quinoa Stuffed Acorn Squash credit to http://veganyackattack.com – something to bring to Thanksgiving Dinner at your favorite carnivore’s house that will raise an eyebrow or two.

Quinoa Stuffed Acorn Squash

Improving Run Performance

My recipe for improving run performance

Speed training 2-3 times per week
Long Run for endurance once per week
Yoga once per week
Core 1 – 3 times per week

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Eating Insects

Mmmm, tasty!???

Cricket

Seriously, did you expect me to talk about this? In this hypothetical journey into ‘oh, no, he didn’t’ I contemplate the impacts of people eating insects.

My recipe for Halloween Cricket Stir Fry

2 cups noodles of choice
1/4 cup sliced onions
2 cloves garlic
1 T chia seeds
1 t EVOO
1 1/2 cups of crickets, fresh

Improving Run Performance

My recipe for improving run performance

Speed training 2-3 times per week
Long Run for endurance once per week
Yoga once per week
Core 1 – 3 times per week

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Volleyball

Lizzy Phipps is playing JV Volleyball at Dobson High School. She is a center blocker. Two months ago, none of us knew what a center blocker was. Her focus and effort since August have earned her a position on the team that will continue to improve as she does. Great work, Lizzy!

Basketball

Markie is switching coaches after the summer with a very good coach. His determined level of play when he is very new to the sport continues to impress me. He has not achieved ‘statiscal’ success, but is clearly on his way. He is putting in the required effort AND MORE and his opportunities will continue to present themselves.

More Volleyball

Miss Bella, Isabella according to her uniform, has joined a 1st – 3rd grade league through the YMCA. The main focus of the game so far is the team that gets in the most serves pretty much wins. That doesn’t change for a few years, it seems… She can bump the ball and is learning to set. Depth perception is tricky when the net towers above you at nearly twice your height. For me, that would be like playing with a 12 foot net – WOW! The kids are learning, having fun and feeling successes along the way.

Sports with Swords

Michael is ready for his first sport as long as it has swordplay. Seriously, he does enjoy trying to bump the volleyball. He also like to play basketball with his big brother though the net is. Most of all, he likes boxing on the Wii. We watched Rocky this weekend and after we all went for a run, he wanted to play Wii Sports. Funny kid. I can’t believe he will be going to school this time next year.

Travel with My Wife

Flying with a flight attendant has perks. My wife knows the ins and outs of travel. She is courteous enough to bring bags of candy to share with our crews, both the New York and from there to Punta Cana, D.R. They treat us very well and we even see them on the way back. We get awesome airport junk food and have snacks on the plane. Great success!

Dominican Republic

The resort we are booked at it all inclusive. We have a shuttle from the airport to drive us there (with A/C), they fawn over us at every turn when we arrive, from taking our bags, bringing us tropical drinks, giving the verbal tour en route to the room, to always being available to answer questions, no matter how simple.

After the fact, I am glad that I did not have Wi-Fi or cell service. I used Lynn’s phone to contact the kids a couple times when she was sleeping, but was otherwise content reading at night or watching a movie and just unplugging. My relaxation was a total success. Though I gained six pounds in five days, it didn’t stick. I am certain it had a lot to do with El Presidente beers and cheeseless pizzas being delivered to the room any time of day or night and the expansive buffet that had SO much fruit that I don’t know how to describe it all.

And I ran every day (success). I played beach volleyball one day. I went to a wedding one day. I went shopping. I slept in a beach chair in the shade of a palm tree for a couple hours. I ate French Fries daily. And the staff would make me vegan food whenever I wanted it. Every restaurant came up with something for me. Even though my food choices weren’t healthy, there were consistent with my moral intentions.

Being Thankful

I met hard-working locals who made me understand how lucky we are. I am fortunate to have a family and live in the United States. I think I could live there, too, and be happy with much less.

Forrest Gump

I had little or no expectations going into this trip and life is truly like a box of chocolates; this trip was a good one!

 

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Running! Jeff Sanders of jeffsanders.com and host of the 5AM Miracle Podcast joins the show today. What is a vegan? And seriously, what is a raw vegan?!

Think about what you put in your body and making time to move your body.

A preview of the movie Cowspiracy – The Sustainability Secret and discussion about Ag Gag Laws:

Anti-Whistleblower Bills Hide Factory-Farming Abuses from the Public

We talked about how Jeff’s dog, Benny, motivated him to start putting better food in his body. Find your motivation and join the journey towards a happier and healthier life.

Apology for the audio issues at the beginning…

Be healthy and happy! 🙂

Enjoy the episode!

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

Running!

5K Races (3.1 miles) “hurt from the start to the end”

50 Marathons in 50 States!

What a great concept to travel the country – by marathon.

Denny’s new podcast is called Diz Runs With and is available on iTunes.

http://dizruns.com/tag/podcast/

Documentaries to Watch

Food Inc.

Hungry For Change

Supersize Me!

Vegucated

Superjuice Me! (limited or rental)

Fat, Sick and Nearly Dead

Earthlings (warning, very graphic and emotionally challenging to watch)

Vanishing of the Bees

Family Running

Get a jogger stroller! They have big wheels and pockets to carry baby supplies AND your water.

Qualifying for Boston

Denny’s Marathon PR: 4:08 To qualify for Boston requires 3:05 marathon at Denny’s age (32 as of this recording).

Next marathon for Denny will be in Alabama in December 2014.

Future meetup for Mark and Denny to catch an Arizona marathon somewhere down the road.

Break free from the gym trainers and call Denny!

dkfitsolutions.com

Twitter: @dkfitsolutions and @dizruns

 

Parting thoughts:

Get more real food. Listen to Denny’s June series on REAL FOOD. Make good choices and avoid unnatural and unsustainable processes.

Be healthy and happy! 🙂

Enjoy the episode!

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

In this episode we talk about podcasting.

Listen in to the first part of my chat with Denny Krahe, the Chief Everything Officer at DK FitSolutions. Also make sure you check out Denny’s quest to run a marathon in all fifty states and his

new podcast Diz Runs With at http://dizruns.com/

Denny Krahe

Here’s how I was set up for this early morning interview (beer was from today).

Mmmm, beer

 

Denny is a completely mobile personal trainer in Central Florida. He is a solopreneur, meaning a one-man show in his podcasts and personal training business.

For those wanting to start a podcast:
Pat Flynn of the Smart Passive Income Podcast and Ask Pat, has a FREE video series on You Tube that walks you through the steps of getting started. There was little left to question if you want to get started.

Check it out Video #1 here: https://www.youtube.com/watch?v=xu2QNUY5iyk

Until next time:

Mark
@mochavegan
mark@mochavegan.com

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Stormy Blues (Arne Bang Huseby) / CC BY 3.0

To run a marathon:

The goal of many a runner, a top ten bucket list item and a feat of great stature for those who succeed.

I suggest that running 20 miles does not a marathon make. Look at your entire plan and the goal you have at the end of it all.

The man who saved my life, or at least my running career, will remain a mystery to me. I just remember him stepping down off the curb and changing everything.

Wherever you are, THANK YOU.

So training for Boston, sure, I am training for Boston. Not a chance in H-E double hockey sticks that I have that ability, right? My right knee says F-U, not a chance. Looks like I might have to try even harder than I thought.

I have run 8 miles in an hour before, even 16 in 2 hours. It WAS on a treadmill and I had a water bottle holder, but it has been done. SO what if it was ten years ago. I am far too stubborn to let something as unimportant as AGING get in my way.

Please come and visit me in the hospital after the race.

Swimming is a great summer activity; get out and try it!

Two running concepts for you today:

1. Run farther.

By consistently running during the week you give yourself the ability to slow down and increase your distance on the weekend. Eat well and properly fuel your body and stay hydrated. You can do it. Try not to increase too much at a time. Slow and steady for increases in effort. If you go too far, too quickly, the aches and pains may make you not want to keep trying.

2. Fun faster.

Introducing some speed training into your weekly regimen will provide vast rewards in  your overall performance. Imagine you run 10 minute miles. That is what you’ve always done, you are comfortable with it. So when you run, your pace is typically around 10 minutes per mile. The trick is to increase your effort for short durations and experience what speed feels like. Speed IS relative and you don’t have to chase cars down the street like a rapid dog to see results. Increase your pace for a short time and then relax back into your base pace of, perhaps 10 minutes per mile. Use YOUR pace as the base and on occasion, increase from that and then return back to the same pace after the interval. Yes, my friends, that is all it takes to say you did an interval run!

Try something new this week: Run longer or faster … and eventually you’ll do both.

Are you having trouble adequately hydrating your body?

Do you get headaches and blame it on your food?

Perhaps you are just running on empty when it comes to water. Water goes a LONG way towards fixing what ails you. In this ridiculous mockery, Mark makes it so simple that you should never have any hydration excuses again.

Recorded on the 101 freeway in the Phoenix Metropolitan Area, it’s the Mocha Vegan Performance Podcast.

Enjoy!

Mark Phipps
THE Mocha Vegan