Category Archives: Life

Fitness Debriefing After Vancouver 2019

VancouverMedalSitting down and beaten up from the longest run is a great time to take stock of where I’m at with fitness and what I ought to do for next time, even if next time isn’t going to get here for a little while.

I worked hard to prepare for and run Vancouver, and while I improved my endurance and strength in a variety of ways, there’s a number of things that even before the race I knew I wanted and needed to improve.

There’s a lot of goals I have regarding how fast I want to run races, how fast I know I’m capable of running races, and there remains a substantial gap between what I can do and what I want to be able to do… a gap I believe I can substantially close starting even before the beginning of my next training cycle….

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Losing Fat Without Losing Sleep

An irony of New Year’s Resolutions driving people to diet and hit the gym in January is that winter is probably not the best time to try and burn fat in colder climates.

You have a more difficult time sleeping when hungry, especially if it’s cool or cold. Your body will kick into a sort of overdrive to burn body fat, which revs your circulation up enough to keep you in a state too awake to get to sleep. In fact, if you have issues getting to sleep, you may want to make sure you’re better fed shortly before bed.

But most of you want to lose weight and this is the time to do it because blah blah bathing suit season etc. You don’t want to punt the golden opportunity, and you certainly don’t want to gain weight during the winter when you want or need to lose fat in the long run. Fair enough.

There’s actually a middle ground, and it works especially well if you prefer to train later in the day. The key is intermittent fasting, i.e. not eating for most of the day, then eating all of your food in a limited time window like 6-8 hours.

Now, a myth with intermittent fasting is that it causes you to lose weight in itself. That isn’t necessarily true. You could still overeat for the day in the 6-8 hours you can eat. It’s very easy to pound a frozen pizza, and then a hamburger or something 4-6 hours later, let alone snack on anything in-between, and end up over the line. Even with 16-18 hours of not eating, you could still end up storing extra fat overall.

Given that, it’s still entirely possible to diet effectively and lose weight, while still going to bed each night feeling satiated after a ridiculously sized meal.

The key is to flip the conventional “breakfast like a king, dinner like a pauper” wisdom on its head. This is actually for most a counter-productive way of eating that has been sustained largely out of forced cultural habit. It makes sense to many people (even alleged experts) because that’s always how they’ve eaten.

Basically, even if your last meal of the day isn’t your largest, you want your last meal to be a large meal, one where by the time you go to bed you’re not in any way hungry. You may even want to top it off with a hearty snack right before bed.

Also, as this infers, you probably don’t want to start your limited feeding window at dawn and then eat your last meal around noon or 1pm, going to bed several hours after that meal. You will almost certainly be hungry at bedtime.

You will want to follow a more conventional intermittent fasting window, where you skip breakfast, eat your first meal at lunch, and then eat regularly until before bed. This allows you to fill your stomach close to full before bed and avoid insomnia-producing hunger.

Now, that doesn’t mean your first meal of the day should be the smallest. You can break your intermittent fast at lunch with a large meal as well. Just make sure any meal or snack you eat between lunch and dinner is not too large.

You probably do want to make sure you eat something a few hours after lunch to avoid any hormonal crashes or temptation to binge-eat any garbage at dinner… unless you have a specific reason you’d want to do so (like a special family dinner). Just make sure it’s around the 400-600 calorie range, bigger than a little snack but not quite a full meal.

Just because you can still gain weight intermittent fasting doesn’t mean your body isn’t burning fat during the fasting period. Moderating your diet just makes sure you aren’t piling on more fat than you burn. The fasting period does its job burning fat without food in your stomach. This process revs up your circulation, which you want during the day when you’re awake but mostly sedentary.

By back loading your food intake later in the day, your body can utilize this nutrition for post-workout and overnight recovery, and allow you to relax and sleep.

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The Hidden Benefits of Hibernating, or Why I Did Nothing During the 2019 Polar Vortex

I run through winter, but I have my limits.

My drop dead low temperature for running is -5°F. Beyond that, any amount of wind creates a sub-30-minute frostbite risk. I don’t want to take any chances by running outside for any length of time, since given icy conditions I will likely have to travel some distance on foot to find a suitable running path.

My drop dead low temperature for any kind of outdoor anything is -10°F. Even if covered up, even with no wind, the temperature by itself begins to pose a frostbite and hypothermia risk, regardless of how well you’re bundled up.

(Much respect to my Canadian, Maritime, Dakotan, Montanan, New English, Mongolian, Siberian, Antarctican, et ceteran readers who regularly experience temps far colder. You also have the benefit of generations of biology that we southerners lack. I have grown to handle extreme cold but despite my best efforts I still have physical limits.)

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Why I don’t perform anymore. Why I like running.

Prior to becoming a more serious runner some time back, I spent years as a practicing theatre, improv and dance performer, and wrote about those subjects here.

I stopped performing in 2017 because I frankly didn’t enjoy doing it anymore. Showing up to the theater became a chore with no personal benefit, and that’s not why people practice and perform.

Now and then I get views on my old improv posts. Here’s one that got viewed last night. I wrote a lot about ideas and principles that demonstrated the ability to produce better improv, better theatre, better shows. Much of what I wrote still stands up today, even though I haven’t stepped on a stage in two years and don’t feel much like doing so today.

I’m glad my writing on improv and theatre is still of use to people performing today. It’s part of why I didn’t take that writing down once I switched my focus to running.

Part of the reason I stopped performing: Fundamentally, on and off stage, your success in performing arts entirely depends on the approval and active support of other people. After all, you are performing for an audience, and even if performing solo you need other people to get a stage to do it.

Because of this, you can do everything essentially “right” (whatever that means in your case), but if people don’t want to fully engage it won’t matter. The problem really hit home when I began teaching and coaching. If people don’t want to engage, don’t want to work hard, don’t want to take you seriously… no effort you put forth will succeed on a suitable level, whether you perform or seek to help performers. In the performing arts, everyone else decides if you succeed or fail.

Despite everyone’s best intentions, it’s little wonder so many performers are mentally unhealthy. Objectively, a lifestyle that depends entirely on the approval and support of others is not a healthy way to live.


It’s also a key reason I got seriously into running, which like most forms of exercise is essentially the opposite. While useful, you don’t need anyone’s approval or support to succeed or grow with running. If you know what you’re doing and you regularly do the work, you can grow. Even if for whatever reason someone doesn’t want you to succeed, they (short of criminal or other ethically bankrupt activity) cannot stop you.

I put a lot of time and growth into becoming a theatre performer, but every time I think about going back… I think about all the costs and obstacles to doing it, and it frankly doesn’t seem worth the effort. I may be talented, may be funny, may be whatever else… but so are a lot of other people. And competing with those people for a finite, dwindling amount of attention in an increasingly ADHD, media-heavy world doesn’t seem like the best use of my time and energy.

Meanwhile, running has always been a great use of my time and energy. I’ve gotten in much better shape and health. It’s always engaging to me. The knowledge I’ve built from doing it, what I share writing about it, helps a large number of people I haven’t even met.

So that’s a big reason why I run and write about running and the lifestyle. If there’s a takeaway for you from this, it’s to focus on doing what rewards you and helps you reward others… and to not invest yourself in things that don’t.

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Vital foods for serious vegan athletes

vegetables and tomatoes on cutting board

Photo by Pixabay on Pexels.com

For a variety of lifestyle and educated reasons I won’t get into, I personally consume meat and other animal products and don’t foreseeably intend to stop. And conversely I have no problem with people choosing to eat vegan, or otherwise vegetarian.

Running is probably one of the easiest forms of fitness to maintain on a vegan diet. Weightlifters and other power-based athletes face substantially greater challenges going vegan. But runners don’t have their strength and power needs. Plus, vegan diets are very carbohydrate rich, which plays right into the needs of endurance athletes.

Still, you need to be wary of your muscles’ and organs’ protein and other nutrient needs. A lot of vegan-common health problems manifest multifold in runners once those runners kick up the volume and intensity. Just because you don’t lift heavy weights doesn’t mean your muscle density isn’t important to your life, let alone your running.

The RDA and other listed mainstream protein requirements are frankly far too low. There’s a variety of political and economic reasons for that, none of which are particularly good for your health. You need more protein than that to live and age well, and most vegans need far more protein than they’re eating.

I set the minimum bar at 0.75 grams per pound of body weight. And if you look at most plant and grain based food, you’ll find reaching that bar is rather difficult.

There are certain foods that are very important to the health of serious vegan athletes.

Beans and legumes. These plant based foods provide the most protein, and a variety of other nutrients. Whether or not you’re a believer in combining proteins (e.g. eating beans with rice), beans in themselves contain a ton of potassium and protein. Just make sure to soak them properly to minimize digestive gas.

Some people swear by lentils, but not everyone digests them well. I’ve always had trouble digesting lentils. Barring that, they too are a great protein source.

Avocados, potatoes and bananas, aka the potassium monsters. Most people vegan or not don’t get enough potassium. The benchmark is 3000-4500 mg per day, depending on who you talk to, and the typical processed food rich Western diet won’t get you close.

Meat it turns out has a good share of potassium, but surprisingly many plant-based foods don’t provide much more than a similar serving of meat.

Avocados and bananas are convenient, useful potassium bombs. One avocado provides 800-1000 mg. Each banana gives you about 400 mg. But potatoes are the motherlode. A small potato can give you 600-700 mg. Cut up and eat three of them, and that’s around 2000 mg right there.

It’s little wonder so many people swear by potatoes. Famous magician Penn Jillette lost over 100 lbs subsisting largely on potatoes, which provided virtually all the nutrients his shrinking body needed. They are a calorie-dense wonder starch.

People love sweet potatoes and they’re totally fine, but they’re a bit harder to find. Conventional potatoes do the trick just fine.

If you can eat gluten, bagels. Most breads are not worth anyone’s time. But bagels are as dense and protein-rich a form of bread as you will find.

Yes, obviously for vegans there is concern that some bagels are made with egg or honey products, which are of course not vegan. If you want to try bagels and aren’t acutely aware of the source, read your labels and make sure no animal products are involved. To my knowledge, most bagels should be clear on that front. But definitely double check.

Provided they work for you… compact and calorie rich, one or two bagels on their own will provide enough energy for your longest workouts… let alone if you tack on any toppings (I’m guessing as vegans that cream cheese or butter isn’t among them). I’m a sucker for crunchy peanut butter and fruit preserves (… if there’s no corn syrup or other additives! Whole Foods has varieties of both that are free of most typical additives, that are worth the extra cost).

Bonus: Ugali. The great Kenyan runners live on two food staples. One is not vegan: Milk infused tea. They drink it after every run. The other, however, is very vegan. Ugali is nothing more than finely ground flour (often cornmeal) and water mixed over boiling heat to create a thick mashed-potato-like porridge. The Kenyans eat a ton of ugali. And their runners crush almost every other elite distance runner in the world at major long distance events.

Ugali is cooked like the love child of rice and oatmeal. You add 2 cups of water for every 1 cup of flour. You boil it, mash out any lumps as it cooks, and then thicken or thin it using more water or flour as desired before serving. Cooking it takes about 10-15 minutes. The nutritional profile is similar to rice, except with a little bit more potassium.

If you train a lot, this is one of the quickest deliveries of large quantities of glycogen-producing carbohydrate you can ingest. This is a great dish to eat before or after tough training days. The Kenyans are not kidding.

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Yeah, I’m not vegan, and I’m in no hurry to adopt the lifestyle.

Still, it can be done without sentencing to death your muscle tone and (for men) your testosterone levels. There are foods that will allow you to take full advantage of your training. Eat them.

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Quick thoughts on what causes weight gain when running

orange food truck

Photo by Artem Saranin on Pexels.com

If you struggle with weight gain while running, your problem may not necessarily be overeating.

In fact, you need all the nutrients you can get during high volume training. Cutting calories might be the worst thing you can do for your recovery.

Your culprit is not how much you’re eating, but the type of food you’re eating. For most of us, the easiest and most readily available form of satisfying food is processed. It comes out of a box or package. It’s either ready to eat or cooks quickly. It was chemically engineered in a lab and factory to taste good.

This food is high in sodium and a variety of additives. The organs’ struggle to process and coexist with these (non-)”nutrients” inflames your entire body and leads to your prime culprit: Water retention.

Water has weight. Drink a 16 oz glass of water and guess what? You just gained one pound. Ideally, your body urinates, sweats or evaporates this newfound pound out at some point soon.

But when your body is inflamed, it responds by retaining water to surround and protect your organs. The more processed food you eat, the more often you eat it, the more water your body continously retains to buffer your organs from all the chemical byproducts of the garbage you’re eating.

This is why when people try to diet, or clean up their diets, they lose a bunch of weight early on. A cleaner diet eliminates the inflammation and the need to water-protect organs. Your body begins to flush the excess retained water out. Whoosh!

(And yes, you may notice you’ve got to pee a lot more after you start. There goes all that retained water!)

This is also why people on diets see their weight loss slow after an early surge of lost weight. They weren’t losing fat early on. They were losing retained water.

Bakc to the point: If you’re gaining weight as a runner, you almost certainly are eating an excess of processed food. You may have your reasons for eating as you do. Your body is the ultimate scoreboard and won’t lie about what you’re eating and drinking.

Simply put, you can stop and reverse your weight gain by eating more unprocessed whole and natural foods. Eat for the whoosh, get yourself back on track, and stay back on track.

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New Year’s Resolution To Run: Sticking to a new running habit

people walking on shore

This stock photo by Daria Shevtsova on Pexels.com shows a lot of casual runners who were beginners once… probably while wearing shoes and not wearing those shirts, though

The vast majority of New Year’s resolutions fail within three weeks. People fall back to the old habits they’re trying to break, habits built over a lifetime.

I’m not the guru on habits that others are. To learn more about how habits form and can get formed, you may want to read up from others who specialize on the subject.

James Clear just released a great new book on the subject called Atomic Habits, full of actionable advice and tips on how to form and maintain positive habits. Clear’s also written some great articles on the subject that are worth a look.

One of the classics on human habits is Charles Duhigg’s The Power of Habit, a fascinating narrative of personal cases that revealed how the brain is wired to form and follow habits. Even people who suffer permanent brain damage and lose memory still retain old habits. Definitely worth a look.


That said, a lot of people take up an exercise goal as a resolution. Gyms get their most signups during the New Year. The gyms are crowded for a few weeks, then people flake off.

Ditto the trails on the weekends, as people decide to start running. I won’t go as far as to call the Lakefront Trail “amateur hour” (that’s Wrigleyville during peak drinking hours, to be honest). But there’s a lot of newcomers during the first few weekends in January. Then the pull of old sedentary habits (not to mention intimidation from the cold!) keeps them from coming back once February rolls around.


So you want to start running as your resolution? Or come back to running? You want the habit to stick beyond Martin Luther King Day? Or you decided on a whim to register for a spring race like the Shamrock Shuffle and now you’ve got to train for it?

Here are some ideas that can at least give you a fighting chance of sticking to the habit:

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