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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

MVP #059 – How to Stay Motivated When You’re Not Seeing Results – Mark Phipps – Mocha Vegan Performance Podcast

  1. Identify the goal
  2. Make a plan
  3. Write it down
  4. Visualize your future self at that goal and describe it
  5. Describe the same qualities of yourself at your current state
  6. Make a plan to connect your current self to your future self at the targeted goal

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

Mark
mark@mochavegan.com
@mochavegan

Freestlye 30 (BenJamin Banger) / CC BY 4.0
Stormy Blues (Arne Bang Huseby) / CC BY 3.0

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

VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos

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.

The Mocha Vegan Performance Podcast is recorded in Mark’s mobile recording studio on the 101 Freeway near Mesa, Arizona.

 

 

 

Eating By Numbers

Do you know that there are approximately 3500 calories in a pound?
When did you start reading labels?

DSC_0981DSC_0982

1/4 second sprayYum

Reasons for reading labels:

1. How many servings does the package of goldfish have? One serving is, perhaps, 140 calories.
2. Watch out for the labeling rules: Example, zero fat cooking spray. That just doesn’t work. Canola oil in a can and then sprayed does not a fatless spray make. It is required that the spray be 1/4 of a second which makes the amount of oil sprayed contain less than 0.5 grams of fat then it can be called zero fat. Total B.S.
3. Learn something about macro nutrients: 1 gram fat = 9 calories, 1 gram carbohydrates = 4 calories = 1 gram protein. Add up the grams of each times the number of grams in the serving. The label will tell you how many fat calories are included in one serving. From that you can determine the percentage of fat by dividing the fat calories from the total calories.
4. How many calories are in a bag of chocolate chips? Multiply the number of servings in the package by the number of calories per serving. From an actual bag: Serving Size 1 Tablespoon, Servings per container 23, calories per serving 70. 70 x 23 = 1,610 calories per 11.3 ounce bag. Ouch! Imagine if you have to add oil to this melted bag of chocolate to have it flow in your chocolate fountain…See below.
5. Determine percentage of any macro-nutrient for a food by dividing the calories from, say, protein by the total calories for the serving. Look for 10% or more protein in your foods and you’ll be fine.

What is 25/25/50?

Some prescribe a diet should contain this type of balance of protein / fat / carbohydrates. I suggest that it is good to analyze what you are doing with your diet, but that a balanced diet of whole, plant-based foods will always have the best result.

Using a chocolate fountain

Either use a higher quality chocolate that contains 32-39% cocoa butter which helps create a better flow OR use other types of chocolate will require the addition of vegetable/canola oil – approximately 1 cup of oil to 5 pounds of chocolate. I recommend using high quality dipping foods with your chocolate fountain to minimize guilt. 🙂

Please find habits that you can hang on to that are good for you and keep you coming back again and again.

Until next time:

Mark
@mochavegan
mark@mochavegan.com

VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos

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

VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos

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

VeganFeed: Vegan Podcasts - Vegan Blogs - Vegan Videos

Stormy Blues (Arne Bang Huseby) / CC BY 3.0

In episode 12, Mark Phipps discusses how we put up with things for fear of getting started.

Make a list, hone it down to your top three items and make a plan to tackle the most urgent of the three.

I will post how to determine which is most critical on mochavegan.com in the next few days. Listen in and move yourself off of frustration and forward towards your biggest goals. 🙂

MVP #001 – Tracking Health and Nutrition – Mark Phipps – Mocha Vegan Podcast

Mark discusses methods of tracking health and nutrition. The impact of tracking on productively seeking your goals will assist you on your path towards happiness!

Mark
Phipps from http://mochavegan.com shares lifestyle and performance strategies using
fitness, nutrition and productivity as the keystones in the path towards health
and happiness. The name mocha vegan originates from Mark’s love for coffee,
chocolate and whole foods. The Mocha Vegan Podcast brings clear time-saving
steps to approaching a happier existence.

Resources mentioned:

Sid Garza-Hillman’s Approaching the Natural Podcast
http://transitioningtohealth.net/podcasts/

My Fitness Pal
http://www.myfitnesspal.com/

The Compound Effect
http://thecompoundeffect.com/

TapouT XT
http://www.tapoutxt.com/

Pat Flynn’s Smart Passive Income Podcast
http://www.smartpassiveincome.com/category/podcast/