Wednesday, January 13, 2010

Training for Half Marathon - Days 2 & 3

DAY TWO - Tuesday
     Day two of my training went very well. I haven't done any serious running for a few months so it was a bit of a system shock for me this first round. However, I managed to run the required two miles on my training schedule. 
     Since I really want to do this right and not injure myself (particularly the knee area) I've been doing some research on the best ways to warm up before a work out, and how to cool down afterwards. Before my run Tuesday I walked at 4.5 mph pace for ten minutes to stretch out my limbs and get the blood flowing before breaking out into a 6.6 mph run. I maintain that speed until my lungs can no longer keep up with the pace. When this happens I slow back down to 4.5 mph just long enough to catch my breath before breaking out into a 6.6 run again. I cool down by doing some light stretching outside without my jacket. 


  • Walking - 0.5 miles
  • Running - 2.0 miles
Time: 30 minutes

Calories Burned: 175

Recovery Meal: 1 Quart Green Grape Smoothie

DAY THREE - Wednesday

     I woke up this morning with my legs feeling a bit sore, nothing to bad, but I did not want to go out for a run at all. However,  I knew that if I could keep this routine going for at least a week, that my body would become more accustomed to this new work out regime. If I really wanted to do this half marathon I needed to kick start myself into gear.  So, I got up and went for my run and felt so good afterwards! Sticking with something really leaves oneself with a great sense of accomplishment.

Walking Pace: 4.5 mph
Running Pace: 6.6 mph

  • Walking - 0. 5 miles
  • Running - 2.68 miles
Time: 35 minutes

Calories Burned: 224

Recovery Meal: 1 Quart Green Smoothie

Crucial to Muscle Repair

     Just recently, Brendan Brazier, a former ironman triathlete and author of The Thrive Diet, wrote an article in the latest addition of Get Fresh magazine entitled Plant Power: How to build muscle on a vegan diet. Since I'm hoping not just to gain better running stamina during my training, but also to gain more lean muscle mass, this article caught my eye. I read the whole article and agreed with what Brendan said 100%. 

The Way to add extra protein to the diet, while not increasing fat or carbohydrate content, is to mechanically or chemically remove the fat and carbohydrate. What remains is called protein isolate. The protein has been isolated from the other macronutrients of the food and, as such, its ratio has increased. Some manufactured isolates register protein content in excess of 90%. But once isolated, it is no longer a whole food and therefore harder for the body to digest, assimilate and utilize. Plus protein isolates are inherently acid-forming. And with the onset of an acidic body, functionality declines.

     Think about it, when you exercise your body has a build up of lactic acid, making muscles stiff and sore after a work out if measures aren't taken to minimize the build up. Yet mainstream health propaganda has fooled many a health lover (including many a raw foodie) into putting protein isolate powders into our post workout smoothies to help us rebuild our muscles. Instead, the protein isolate isn't properly breaking down into the bloodstream and is adding more acid into our already lactic acid secreting muscles creating inflammation. This, as many of us know, can be detrimental in or overall physical well being. It is crucial to have a whole food and alkaline based, post work out meal in order to counteract the acid in our bodies after exercise.

In place of isolates and acid-forming foods, there are a host of plant-based options that will ensure inflammation is kept to a minimum - leafy greens and hemp seeds are just two options. While protein is a crucial component for muscle repair and building, so too are essential fatty acids (omega-3 and omega-6), vitamins, minerals, enzymes, probiotics, antioxidants and a host of other nutritional components that can be found in a variety of plant-based foods.

     Eating a variety of nutritionally dense whole food is important for everybody. It is however, a bit more crucial to those who have decided to take their physical fitness to the next level. Drink more green smoothies, eat lots fresh fruits, eat more salads, try some raw coconut probiotic yogurt, and enjoy some avocados, nuts,  and seeds in moderation. Fuel your body with whole foods that have a built in, balanced ratio of carbs, proteins, and fat. Yahweh created the foods of this earth with the correct nutrient ratios for our body to easily consume, assimilate, and absorb into our bodies.

P.S. Want to see my workout schedule? Do you live in Georgia and want to run a half marathon? Check out the link below to see them.

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