There are three main endurance sport diets out there:
1. The Vegetarian/Vegan - they claim to feel better than ever before, have more energy than ever before, and be faster than ever before and they have scientific data that suggests that it works.
2. The Paleo / Primal / Low-Carb People - they claim to feel better than ever before, have more energy than ever
before, and be faster than ever before and they have scientific data
that suggests that it works.
3. The Eat-Whatever-You-Want-People - They claim to train and race simply so they can eat whatever they want and they have fun doing it.
For the most part, I've been a number 3, with dashes of number 1 and number 2. I eat what I want within reason, I try to eat lots of healthy fruits and veggies, I enjoy holidays and the food that goes along with it, I have an indulgent meal at least once a week and a glass or two of wine on the weekends. When I'm training all-out (usually Jan-June) I can maintain my weight on this "diet". The rest of the year I cannot.
Last September I tried a month of vegetarian diet. I liked it a lot, felt good, and gained several pounds. Was it my normal September weight gain? Was it the diet? Was it because I let myself eat crap JUST because it didn't have meat in it? I dunno. All I know is that I didn't lose any weight.
So - I decided that in January, I would eat a Paleo / Primal diet for one month and give that a test. As with anything, there are plenty of versions of this diet. I am actually following the rules for the Primal Blueprint diet by Mark Sisson primarily because he allows some dairy products and puts a little sugar in his coffee in the morning.
I will eat: meat, chicken, fish, eggs, vegetables, nuts, fats, some fruit (berries are best), coffee, and a little red wine and dark chocolate
I won't eat: any form of sugar, any grain including rice and quinoa
I will avoid: dairy products, especially during the first week, but will likely add back yogurt and some cheese.
Why Paleo / Primal?
Since I "hang out" with a lot of endurance athletes on Twitter and Facebook, I have plenty of opportunity to listen to the debate about the various schools of thought on what constitutes healthy eating. I guess you could say I'm jumping on the bandwagon, but really, I just want to give each of these diets a try and see if I can notice any positive effect on my body and my training energy. But the main reason I decided to finally try a version of paleo is because a pair of real life friends have been eating that way for several years and it seems to really be working for them. I chose Primal for the reasons I noted above, plus Sisson talks about an 80% rule. He says follow the rules 80% of the time. Makes sense to me. Seems manageable.
So after one week, how's it going?
I have just finished my first week (6 days) of primal eating and so far so good. One thing I can say about this diet is that it's really easy to incorporate into a regular family meal. For the most part, I replace the starch at dinner with an extra vegetable and/or salad. I have cut back on any sauces that contain flour or sugar, but for the most part, I don't think my family have noticed any change.
The biggest challenge for me is the morning - I love sugar in my coffee and since I am avoiding dairy, I can't have cream either. My friend suggested a coconut milk coffee creamer that is low in calories, has no sugar (in the plain version) and tastes great! I put quite a bit into my coffee in the morning, and I seem to be surviving without sugar.
Since I was still on holiday this past week, I wasn't always having a full breakfast AND lunch but most days I had a couple of eggs for brunch (2 strips of bacon on a couple days). Some days I also had a cup of frozen berries with a little coconut creamer.
Lunch was leftover chicken or steak from the night before or a can of tuna or salmon plus either a salad, or a bowl of homemade chicken vegetable soup.
I had at least one snack per day. I had 1/4 cup mixed nuts each day, and usually an apple. I also made some parmesan flax crackers that help to fight my craving for a cracker-type snack.
Here are the dinners I had this week.
* Grilled Chicken, large tossed salad with oil/vinegar, spinach, squash
* Fish Tacos - home made, I used a large lettuce leaf instead of a shell. Sour cream. Salad.
* Taco salad - the boys had tacos one night, I just dumped the meat on a big salad. I did indulge in a little cheddar and sour cream.
* Steak, salad, carrots
* Chicken Cacciatore - I ate mine without pasta, had a big salad, and spinach.
I did some form of training every day (I ran twice, biked twice, and went to the gym for a strength workout twice).
Since Tuesday, I have lost 2 lbs. Tomorrow is my official weigh in day, I hope I'm still 2 down then as well.
So - I'll keep you posted on how this experiment goes. So far so good.
Sunday, January 6, 2013
Thursday, January 3, 2013
A New Year
I've said it before and I'll say it again, I love the new year. I love making "resolutions" and I love the new start. Some people hate them, some think they are a waste of time, but they work for me. I guess part of it is because I don't make "resolutions" once a year. I have several reaffirmation dates throughout the year, mostly coinciding with school or seasonal breaks ie March Break, July 1st, and September 1st.
Notice how I put "resolutions" in quotation marks?
The other day I tweeted that "I don't call them resolutions, I call them my training plan" and that is pretty much how I view the new year. November/December is my 'off-season' (although truth be told, it's really more like Sept-Dec ;) and training always begins in January. I don't really make resolutions so much as I make decisions on what my goal races will be, and I renew my focus on healthy eating and as usual, a plan to get back to race weight.
So what are my plans?
My first race this year will be the Okanagan College Campus to Campus Half Marathon on April 8. I hope to PR the course, but if not, I just want to have fun and have an early race as a goal.
However, the rest of my year is still a little up in the air - I have been wavering back and forth between doing the Abbotsford Marathon again this spring (May), or doing Oliver Half Iron (June) - they are a week apart so I can't do both.
So right now - I have two plans - A and B - and I really am still undecided about what to do.
Here are the Pros and Cons for each plan
Plan A - Campus2Campus half marathon in April, May marathon, Apple sprint tri in August, and half marathon in October
Pros
* I really like running and would love a chance to improve my time on that course
* The timing is good (end of May) so there aren't likely many impediments to my training
Cons
* I won't be able to do a Half Iron in 2013
* I will only be able to do one triathlon in 2013 - the Apple
************************************************************
Plan B - Campus2Campus half marathon in April, June Half Iron, Apple sprint tri, and a full (or half) marathon in October
Pros
* It gives me a chance to get back to triathlon training and racing
* Oliver is a good race for me - the time of year, and the course
* I would have time (theoretically) to train for a fall marathon after Oliver
Cons
* I am going to Europe for a few weeks in July so any fall marathon training will be minimal, and long runs will be disrupted
* I have a REALLY hard time keeping up with long runs between June - September. I'm not even sure if I have enough weeks to train for a marathon (2nd week of October). I know in theory I would have a good base built up after Oliver, but in reality, it'll be June and if history repeats itself, it will be a struggle to maintain the half iron fitness with the disruption of school in June and travel in July.
* Therefore, I will likely have to revert to a fall half marathon.
So really, the big question - am I willing to give up doing a full marathon in 2013? That's a distinct possibility with Plan B, although not a guarantee.
I guess I need to decide fairly soon....
Healthy Eating
Post coming in the next day or two :)
Notice how I put "resolutions" in quotation marks?
The other day I tweeted that "I don't call them resolutions, I call them my training plan" and that is pretty much how I view the new year. November/December is my 'off-season' (although truth be told, it's really more like Sept-Dec ;) and training always begins in January. I don't really make resolutions so much as I make decisions on what my goal races will be, and I renew my focus on healthy eating and as usual, a plan to get back to race weight.
So what are my plans?
My first race this year will be the Okanagan College Campus to Campus Half Marathon on April 8. I hope to PR the course, but if not, I just want to have fun and have an early race as a goal.
However, the rest of my year is still a little up in the air - I have been wavering back and forth between doing the Abbotsford Marathon again this spring (May), or doing Oliver Half Iron (June) - they are a week apart so I can't do both.
So right now - I have two plans - A and B - and I really am still undecided about what to do.
Here are the Pros and Cons for each plan
Plan A - Campus2Campus half marathon in April, May marathon, Apple sprint tri in August, and half marathon in October
Pros
* I really like running and would love a chance to improve my time on that course
* The timing is good (end of May) so there aren't likely many impediments to my training
Cons
* I won't be able to do a Half Iron in 2013
* I will only be able to do one triathlon in 2013 - the Apple
************************************************************
Plan B - Campus2Campus half marathon in April, June Half Iron, Apple sprint tri, and a full (or half) marathon in October
Pros
* It gives me a chance to get back to triathlon training and racing
* Oliver is a good race for me - the time of year, and the course
* I would have time (theoretically) to train for a fall marathon after Oliver
Cons
* I am going to Europe for a few weeks in July so any fall marathon training will be minimal, and long runs will be disrupted
* I have a REALLY hard time keeping up with long runs between June - September. I'm not even sure if I have enough weeks to train for a marathon (2nd week of October). I know in theory I would have a good base built up after Oliver, but in reality, it'll be June and if history repeats itself, it will be a struggle to maintain the half iron fitness with the disruption of school in June and travel in July.
* Therefore, I will likely have to revert to a fall half marathon.
So really, the big question - am I willing to give up doing a full marathon in 2013? That's a distinct possibility with Plan B, although not a guarantee.
I guess I need to decide fairly soon....
Healthy Eating
Post coming in the next day or two :)
Monday, December 31, 2012
End of 2012
As I sit down to write up my year in review and make some decisions about my goals for 2013, I am feeling a little discontented. My last few months have been decidedly slack. I've hardly been on my bike and even my running has been haphazard. I've not been working very hard at healthy eating, especially in the past month, and I feel tired and indecisive about what I want for my focus next year.
Last March, I decided I didn't want to be counting calories all the time so I tried to just eat what I wanted (within reason) and hope that my training would take care of any extra calories. By summer, I still hadn't lost the 5lbs I had gained the previous fall. I gained another 2 lbs in Sept-Nov, and 2 more in December. It's clear I need to go back to the drawing table with my eating habits. More on that tomorrow but suffice to say, I'm kind of excited about my plans.
I didn't race as much as I have in previous years, especially in triathlon, although looking back I can see that I did have a few accomplishments (like my first marathon!) and I can honestly say that I really enjoyed myself at the few races that I did do.
I spent the first 5 months of the year training for my first marathon. I put all my energy into my running and only cycled as cross training. Ultimately, I was really happy with my race and had a blast - I definitely want to do that race again.
May 27, 2012 - Abbotsford Run for Water Marathon - 5:04:54 (1st marathon)
After the marathon, I took a few weeks to recover and since it was June, I was way too busy at work to focus on training anyway. Once summer holidays arrived, I was busy with a family wedding and a couple of trips away. Before I knew it, the Apple Triathlon was looming and I felt very unprepared. I almost decided not to race, but in the end I decided a fun race was better than no race so I hit the pool/lake a couple of times and did it anyway. After all, I had a free entry this year and it would be a shame to miss a year right?
August 19, 2012 - Kelowna Apple Sprint Triathlon - 1:37:33 (slow but fun!)
September was another busy month back to work and as usual, I could barely get my runs in let alone do proper training. I ate vegetarian for a month and although I enjoyed it, I gained another 2 lbs. Despite everything, I did manage to get my long runs in on the weekends and had a super race in Victoria on Thanksgiving weekend.
October 7, 2012 - Victoria Half Marathon - 2:14:31 (a course PR)
Since then, I've been running but that's about it. As I mentioned earlier, I'm now up about 9 lbs. It's clear, I have to go back to counting calories and watching what I eat because working out isn't enough to keep the pounds off if I just try to 'eat healthy' most of the time and enjoy life once in awhile. So - what do I want to accomplish next year? There is certainly room for improvement in a number of areas and I have a lot to consider.
Tomorrow I will blog about my goals for 2013. Happy New Year everyone - I wish you all the best in the upcoming year!
Here are my totals from the Beginner Triathlete website for the past 5 years. I'm not super religious about tracking my strength, yoga etc workouts but my Swim, Bike, Run stats are pretty accurate. It's kind of interesting to see patterns over the years.
So what will 2012 hold for me? I guess we'll have to wait and see. :)
Last March, I decided I didn't want to be counting calories all the time so I tried to just eat what I wanted (within reason) and hope that my training would take care of any extra calories. By summer, I still hadn't lost the 5lbs I had gained the previous fall. I gained another 2 lbs in Sept-Nov, and 2 more in December. It's clear I need to go back to the drawing table with my eating habits. More on that tomorrow but suffice to say, I'm kind of excited about my plans.
I didn't race as much as I have in previous years, especially in triathlon, although looking back I can see that I did have a few accomplishments (like my first marathon!) and I can honestly say that I really enjoyed myself at the few races that I did do.
I spent the first 5 months of the year training for my first marathon. I put all my energy into my running and only cycled as cross training. Ultimately, I was really happy with my race and had a blast - I definitely want to do that race again.
May 27, 2012 - Abbotsford Run for Water Marathon - 5:04:54 (1st marathon)
After the marathon, I took a few weeks to recover and since it was June, I was way too busy at work to focus on training anyway. Once summer holidays arrived, I was busy with a family wedding and a couple of trips away. Before I knew it, the Apple Triathlon was looming and I felt very unprepared. I almost decided not to race, but in the end I decided a fun race was better than no race so I hit the pool/lake a couple of times and did it anyway. After all, I had a free entry this year and it would be a shame to miss a year right?
August 19, 2012 - Kelowna Apple Sprint Triathlon - 1:37:33 (slow but fun!)
September was another busy month back to work and as usual, I could barely get my runs in let alone do proper training. I ate vegetarian for a month and although I enjoyed it, I gained another 2 lbs. Despite everything, I did manage to get my long runs in on the weekends and had a super race in Victoria on Thanksgiving weekend.
October 7, 2012 - Victoria Half Marathon - 2:14:31 (a course PR)
Since then, I've been running but that's about it. As I mentioned earlier, I'm now up about 9 lbs. It's clear, I have to go back to counting calories and watching what I eat because working out isn't enough to keep the pounds off if I just try to 'eat healthy' most of the time and enjoy life once in awhile. So - what do I want to accomplish next year? There is certainly room for improvement in a number of areas and I have a lot to consider.
Tomorrow I will blog about my goals for 2013. Happy New Year everyone - I wish you all the best in the upcoming year!
***************************************************************
Here are my totals from the Beginner Triathlete website for the past 5 years. I'm not super religious about tracking my strength, yoga etc workouts but my Swim, Bike, Run stats are pretty accurate. It's kind of interesting to see patterns over the years.
2012 Totals - about 188 hrs Swim, Bike, Run + | ||
Bike:
|
35h 16m
|
843.27 KM
|
Run:
|
121h 04m 41s
|
1041.5 KM
|
Swim:
|
7h 05m 35s
|
14500 M
|
Strength:
|
13h 22m
| |
Core Training:
|
0h 40m
| |
Elliptical Training:
|
1h 13m
| |
| Rowing: | 2h 05m | |
| Skate Skiing: | 0h 20m | |
Stretching:
|
2h 50m
| |
Hiking:
|
2h 00m
| |
Walking:
|
0h 30m
| |
Yoga:
|
2h 10m
| |
2011 Totals - about 180 hrs S, B, R | ||
Bike:
|
70h 48m 50s
|
1699.06 KM
|
Run:
|
100h 45m 05s
|
871.45 KM
|
Swim:
|
8h 57m 07s
|
20750 M
|
Strength:
|
13h 25m
| |
Core Training:
|
2h 20m
| |
Elliptical Training:
|
3h 20m
| |
| Rowing: | 1h 10m | |
| Skate Skiing: | 3h 30m | |
Stretching:
|
2h 50m
| |
Volleyball:
|
1h 30m
| |
Walking:
|
8h 50m
| |
Yoga:
|
4h 25 min
| |
2010 Totals - about 234 hrs S, B, R | ||
Bike:
|
100h 50m 17s
|
2366.49 KM
|
Run:
|
88h 00m 43s
|
690.33 KM
|
Swim:
|
45h 37m 53s
|
96600 M
|
Strength:
|
6h 05m
| |
Core Training:
|
1h 30m
| |
Elliptical Training:
|
8h 50m
| |
Hiking:
|
2h 15m
| |
Massage:
|
2h 00m
| |
Rowing:
|
1h 10m
| |
Skate Skiing:
|
7h 45m
| |
Stretching:
|
20m
| |
Volleyball:
|
1h 30m
| |
Walking:
|
55m
| |
Yoga:
|
7h 50m
| |
2009 Totals - about 188 hrs S, B, R | ||
Bike:
|
102h 06m 13s
|
2152.08 KM
|
Run:
|
65h 42m 47s
|
502.33 KM
|
Swim:
|
20h 10m
|
41250 M
|
Strength:
|
9h 52m
| |
Core Training:
|
30m
| |
Dancing:
|
2h 20m
| |
Elliptical Training:
|
4h 03m
| |
Golf:
|
2h 00m
| |
Hiking:
|
2h 25m 29s
| |
Misc.:
|
20m
| |
Plyometrics:
|
15m
| |
Rowing:
|
1h 42m
| |
Stationary Biking :
|
45m
| |
Stretching:
|
1h 15m
| |
Walking:
|
30m
| |
Yoga:
|
5h 50m
| |
2008 Totals - about 216 hrs S, B, R | ||
Bike:
|
117h 51m 59s
|
2743.65 KM
|
Run:
|
62h 18m 13s
|
508.07 KM
|
Swim:
|
36h 38m 01s
|
64450.00 M
|
Strength:
|
26h 35m
| |
Sports:
|
24h 05m
| |
2007 Totals - about 173 hrs (S) B, R
| ||
Bike:
|
155h 13m 29s
|
3472.71 KM
|
Run:
|
18h 04m 02s
|
156.36 KM
|
Swim:
|
none
| |
Strength:
|
3h 00m
| |
Sports:
|
3h 35m
| |
So what will 2012 hold for me? I guess we'll have to wait and see. :)
Sunday, December 30, 2012
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