Davey

race day eve

“Race day celebrates the completion of weeks (if not months) of hard work, hard training, and hard discipline. The knowledge that I have what it takes to do what I want to do IS the prize for me at this point.”

Hey all,

Thanks again for tuning in. Today fills me with equal parts joy, nerves, confidence, and a sense of accomplishment. I’m a firm believer that; at least at the level to which I perform at this point, race day is more of a victory lap than anything.

Race day celebrates the completion of weeks (if not months) of hard work, hard training, and hard discipline. The knowledge that I have what it takes to do what I want to do IS the prize for me at this point.

Now, naturally I have a time in mind that I’d like to beat while facing the specific elements, pressures, and weather of this specific day – but really, this day is about the completion of the program. When the race is over and I go home to reflect on my accomplishments, I know definitively that there are more kilometers of hard trail waiting for me, and a couple months in which to do them.

But, it’s still a big day. And I aim to give ’em Hell tomorrow.

This training recap will encapsulate the whole plan. Training this race has been special, and although when I stepped into this training program it felt pretty light by comparison to the triathlon course for the first 2/3rds or so, but ramped up toward the end. This week has been light, of course, as the training plan had dictated, but I did get enough time in to ensure these new shoes (replacing the ones I recently found the edges of) are going to do the job. I had just accomplished, but it certainly took me where I needed to be.

I believe that I’ll be able to make a more appropriate program transition following this one – and wouldn’t you know it, I’m already starting in on it. There’s a hell of an event coming next year, so I’ll be gradually ramping up for that through the fall and winter, with a few little goal-oriented nuggets along the way.

carbs are not the enemy… well, not all of them

“Carbs are often vilified because when we take in more fuel than we need, our body opts to store is (after it’s converted to glucose) in our fat cells. However, not all carbs are created equal.”

Carbohydrates; the body’s preferred fuel source AND the brain’s preferred energy source. The body breaks down carbohydrates into glucose (a type of sugar) and that glucose is utilized by the body’s cells, tissues, and organs. This energy is measured in calories (kCal) and we generally want to keep that number in check. Most people require approximately 2000 kCal per day.

Carbs are often vilified because when we take in more fuel than we need, our body opts to store is (after it’s converted to glucose) in our fat cells. However, not all carbs are created equal.

Complex carbohydrates – unaltered plant sources / whole foods such as fruits & vegetables, (whole) grains, beans, seeds, nuts – are full of varying vitamins, minerals, and fibre, and thus take time to for the body to digest. They’re not particularly calorie-dense. When you eat a bunch of them, they can fill you up to a point of no longer being hungry, and the nutritive properties of these foods can be well utilized in the body. It’s quite difficult to overeat on these types of fuel sources. Eating lots of these is ideal! For comparison’s sake, 500g of mixed fruit (which is a lot – it fills me up for hours), no matter what it is, will still come in around 325-350 kCal.

Simple carbohydrates – modified confections like candy, pastries, syrups, pasta – are simple because they’ve been stripped of their natural fibre and nutrients (in other words, they’ve been ‘processed’). Typically when you hear the term ’empty calories’ these are what’s being referred to. They often have added sugar, are calorie-dense, and super easy to digest. Since they’re easy to digest, they get utilized fast and your body often doesn’t tell you when it’s suitably full. By Comparison, a single Tim Horton’s Timbit (donut hole) is 70 kCal. That box of 10 Timbits that you got to accompany your coffee and sandwich is 700 kCal (a third of my calorie intake for the day… as a side order), and to further the point, 500g of Timbits is roughly 26 of them, which is 1,820 kCal (my entire day’s worth of food).

Aside from the differences in nutrients and natural fibre, I can tell you with certainty that if I ate 26 Timbits, I’d be hungry in an hour – likely for more sweets – and I am destined to overeat through the course of the day. Even if everything I ate was whole foods, I’d still have eaten twice my daily calories, whereas that bowl of fruit would fit nicely & neatly into my daily total, satiating me for a few hours.

*** Eating food you enjoy is fine. We all enjoy (and occasionally indulge) in simple carbs from time to time. You should enjoy what you eat, but you should also know what you’re doing so you don’t net yourself frustrating and confusing results. ***

Carbohydrates have a real public perception problem because people tend to think they’re all the same, when in fact they’re treat things like fresh cut strawberries the same way as they treat pastries. This is hugely problematic for people who are eating low-carb diets like Keto for extended periods of time because they’re forcing their body to subside on fats, which are a secondary (not primary) fuel source for the body, and not a fuel source at all for the brain. *** People experimenting with diets like this who are experiencing brain fog and low energy should recognize that this isn’t working for them, specifically.***

If you’d like an entry-level explanation of working in a calorie deficit, I talk a bit about that in the post entitled ‘enough protein’ from a few weeks back, and I’m bound to talk about that again before too long – in the meantime, know that complex carbs are your friend.

We’ll dig in on fats soon.

Training this week was a little frustrating. My current running shoes are pretty much cooked, and I ran on them a few times more than I should have – anyway, it all came to a head about mid-run on Monday when I was at the 10km mark on a 20km run and I had to bail. The cowboy in me wanted to push through, but I knew I’d just be causing damage as the entire length of my right leg began to cramp and seize.

It’s a bit of a blow, because I have my first-ever race next week, and as of the day I’m posting this, I have not yet run more than 20km consecutively (though I aim to tomorrow). This past week was supposed to be the heaviest training week yet, and I ultimately sat it out. I still weight-trained and did some cardio at the gym – but not to the capacity I’d planned to.

I ordered a fresh pair of Endorphin Speed 2’s from Saucony, they’ve arrived in time for one last long run before an otherwise VERY light week leading up to the Edmonton Half Marathon next weekend. This week I intend to drive the course in an effort to get pseudo-familiar with it.

In other news, I’ve been seeing a big increase in likes & follows through the WordPress medium, from other health & fitness bloggers, as well as a couple financial advisors – the ‘people who help people’ community, as it were. I appreciate the follows & likes and personal messages I receive from doing this blog. It’s truly encouraging and I’m happy to be reaching people where they are, and I thank all of you for the encouragement.

can’t buy happiness

“That little phrase that more often than not used to make ourselves (or other people) change their feelings around a financial decision, a missed opportunity, or even some financial frustration comes from an unlikely place.”

We’ve all heard it, we’ve probably even said it, but this “money can’t buy happiness” needs to at least be put back into it’s original context if we’re going to insist on repeating it.

That little phrase that more often than not used to make ourselves (or other people) change their feelings around a financial decision, a missed opportunity, or even some financial frustration comes from an unlikely place. The phrase was originally used to encourage people who were already financially well-off to consider parting with some of their earnings to help the unfortunate. To say “money can’t buy happiness” would infer that happiness comes from good deeds and acts of service more than it does from the hoarding of wealth. Somewhere along the line, things got a little muddled.

In truth, studies have shown that if an individual were to make $75,000 annually, they could comfortably afford to be happy. That range seems to cap our around $95,000 annually, as similar studies have shown that people making over $105,000 had similar levels of happiness to those making $95,000.

Below these figures, where most of us reside, happiness can still be achieved of course, but not without the caveat of some level of financial stress or struggle. To be in the aforementioned income bracket would mean that care-free living would be attainable.

Money is energy, and frankly, you’re gonna need some. Wanting and working toward these things is not faux pas. Setting financial goals is excellent, and the stigma around money… how much you have… how much you need… how much your borrow… all that needs to stop in order for all of us to embrace life as we want to live it – easier said than done in a capitalist North America.

To flip that… Energy is currency, and the way we carry ourselves and what we invest our loving efforts into has value as well. I’m in no position to tell anyone how their life should be led, but I will say that any shame around our artistic endeavors shouldn’t have any more shame than our work schedules, which shouldn’t have any more shame than our family time, which shouldn’t have any more shame than our alone time. Every one of us is trying to balance life in the most fruitful way possible, and putting up a veneer of our hashtag-best-life is exhausting, and honestly is a distraction from what it’s really important.

There is no shame in your goals, whatever they may be.

Reaching those goals WILL require you to do something different than you’re doing right now, though… and change can be really uncomfortable, but discomfort is a catalyst for change. Pressure causes all manner of beauty, from wildflowers to thunderstorms, from diamonds to puppies… but it’s nothing you can’t handle.

Training this week has been a real trip. I can feel myself getting stronger. I’ve been really clamping down on my food intake as I’m trying to really optimize my body right now and I’m seeing some exciting changes. Race day is coming up quick and I’m feeling ready.

Today, I’m on the road, and I’m graced with the opportunity to traverse a different set of trails than my home town can offer me. I’m fortunate to be in a position to not have to travel to the next town tonight, as playing the same venue 2 nights in a row is a rare treat in this day & age.

As I post this, I am in Grande Prairie, AB and I’ll be performing at the Grande Yellowhead Casino with Robin Kelly. If you’re in the area, swing by tonight!

enough protein

“A couple weeks back I recently posted a blog about protein sources in relation to joint inflammation and capped it off with a statement about getting enough protein, and what that means…”

A couple weeks back I recently posted a blog about protein sources in relation to joint inflammation and capped it off with a statement about getting enough protein, and what that means. What you don’t know about me is that I’m good (enough) with math, especially if that math is going to make my workouts more effective and my life more comfortable. Consider this an entry-level guide, and feel free to reach out through the website for clarification, questions, or anything I’ve missed. Hey! you can straight up correct me if you like…

What protein does: The body uses it to repair muscle and bone, and to make enzymes & hormones. Important stuff.

The Bare Minimum:
Let’s start here. A sedentary person (no discernable physical activity) is still going to need the minimal healthy amount of protein, and it’s not an impossible target. As a general rule, 0.35g for every pound your body weighs.
(body weight) x 0.35g = protein intake

Body Builders & Power Lifters:
These folks reside on the other end of the spectrum from sedentary people. Quite often you’ll see recommendations for 1.0g per pound of bodyweight in your google searches – this advice is often specific to people looking to build a lot of muscle.
(body weight) x 1.0g = protein intake

The Rest Of Us:
Then there’s; what I assume, is you & me. Personally, I shoot for 0.55g per pound of body weight, which puts me just under 100g of protein per day. The reason you might think that is a low number is because I have a total calorie threshold, and because I need to prioritize simple carbohydrates because carbohydrates are the body’s preferred fuel source and I burn a lot of fuel on long runs.
(body weight) x 0.65g = protein intake
You might be aiming to build muscle, but not bodybuilder muscle. Try 0.75b/lb or 0.70b/lb. Your body is going to take a bit of time to adjust to increases, so a gradual build is ideal.

*** Note that increases in protein; even incremental small ones, can cause gas. There’s an adjustment period and no, you won’t always smell like that.

Calorie Deficit:
That calorie threshold I just mentioned is a slight deficit, because I am aiming to burn a bit more belly fat as I progress, here. Calories (kCal) are a unit of measurement for energy in food. My body requires a certain amount of calories in order to function the way I expect it to, and I intentionally eat a little bit less than that so that I can use up some of the stored energy I’ve got – fat cells are that storage.

If you’re new to this idea, there’s a method of determining what a suitable deficit is in order to burn fat. I’ve found the Macro Calculator at HealthyEater.com very helpful over the past few years – I recommend reading the calculation breakdown at the bottom of the page. I also recommend cronometer.com as they’ve developed a great database and user friendly app that takes a lot of the guess work out – it works both on a smart phone and a traditional computer. The free version does plenty!

Solving the puzzle:
There’s a couple important pieces of info to remember here.
#1: The only way to be sure of what you’re eating is to measure it. People will tell you that you’re nuts (trust me) but if you’re going to track macronutrients, and say that you ate 50g of walnuts or half cup of blueberries, you’re going to need to make sure that’s true. Get a kitchen scale and some measuring cups, and don’t worry about the people who question it. ‘Plateauing’ is when you stop seeing results, but 9 times out of 10, it’s happening because of food that’s being eaten without being accounted for.
#2: If you’re trying to burn fat and keep the muscle you currently have, you’re going to need to so some thorough (but not super-intense) resistance training (weight lifting). You need to tell you muscles “I still need you” because when your body starts utilizing the reserves, it’s going to burn anything not being used – including muscle.

In the coming weeks, I’ll be sure to touch on fats & carbohydrates as well as some essential vitamins and minerals. Don’t worry though, there’s still bound to be some of the psychological self-reflection you’ve come to know & love as we work through!

Training this week has been intense. We’re now 3 weeks out from race day, and at the height of our training program here in the next week or so. It’s at this point that I start wanting to build the program that will see us through to the fall. My low & slow runs are essentially twice a week now, on Sunday & Thursday… which means Thursday morning I’ll be jogging all the way to work and expecting to be able to navigate the work day after that. Wish me luck!

A while back I posted about post-event fatigue and although I do aim to take a couple rest days after the Edmonton half-marathon, I don’t aim to stay in the ‘funk’ that often sets in after that. That means having a plan and a goal, so I’m sure I’ll be posting about that as it comes together.

We have a long term goal that will take our focus – it’s happening 12 months from now though, so we’re going to need a few things to carry us through and hold our pattern of progression through till then, because although I haven’t posted what that long term goal is, I assure you it’s a lofty one. What I will say is that we’re building a team, and trying to hand-pick those folks based on a few common traits.

you’re crazy

“As much as I try to stay stoic and live my life for me, according to my own code of ethics and moral compass, there are people around who still seem to concern themselves with what I’m doing and how I’m doing it…”

Not to put too fine of a point on it, but every good decision I’ve ever made in my life has been the subject of some scrutiny, whereas the more questionable decisions I’ve made have never been brought up… Weird, right?

My first, second, and third juice fasts back in 2014: You’re crazy
Weighing and measuring everything I eat: You’re crazy
My obese self doing a couch-to-5k program: You’re crazy
Losing 166 lbs: You’re crazy
Going vegan: You’re crazy
Training for a triathlon: You’re crazy
Training for half marathon: You’re crazy
Taking my writing and art more seriously into my 40s: You’re crazy

As much as I try to stay stoic and live my life for me, according to my own code of ethics and moral compass, there are people around who still seem to concern themselves with what I’m doing and how I’m doing it – but in truth I’m learning that if those people on the periphery think I’m crazy, then one of two things is true:
1) I actually am crazy
2) The proclamation that I’m crazy should be taken as affirmation.
… perhaps both.

I know I shouldn’t let these things bother me, but I also know that’s not always as easy to do as it is to say. Sometimes the critics sneak one past the goalie, and I have to acknowledge it and move past it. Ignoring it just means I’ll have to face it later, but I’d rather address it and properly dismiss that kind of criticism.

Now, I don’t mean to self-aggrandize, and I am not aiming to be melodramatic, either. That list of crazy stuff I’ve done is (a) not complete, and (b) not a list of things that happened overnight. It took years for me to get where I am and it’s going to take the rest of my life for me to get where I am going – but we need to live here & now, in this moment. That means I need to do what’s best for me today, and if taking action like that is so uncommon that it needs to be labelled ‘crazy…‘

… then I’ll take crazy any day of the week.

On a deeper level, I believe we label what we can’t understand, and that those labels become limitations. Using the aforementioned scenario as an example, some people have labeled my lifestyle as ‘crazy’ and thus have provided themselves with an excuse to never try it. They don’t have to understand it because they have filed it away under ‘do not attempt.’ I do a pretty good job of not letting things like this eat away at me, because I truly love where I’m at, and if someone chooses to take issue with what I’m doing, it’s their issue to resolve. Suppressing myself is disrespectful because we honor each other by offering the best of ourselves.

Chances are pretty good that if you’ve stumbled across this blog and this resonates with you, then you’re going through some changes and adaptations as well – so I’ll take opportunity to say that so long as you’re making yourself better and you’re not hurting anyone: you’re not crazy. You’re awesome.

Training this week has been really great. We’re a month out from race day and I’m feeling really strong and really prosperous. Prosperity has been a big word in our house as of late, so I’m not taking that one lightly.

Training in the river valley trails is pure magic. The hills and terrain have been their own challenge, and I believe it’s preparing me for this largely flat-land, paved race and giving me the edge and the confidence I need to make a solid go of it. I’m excited to rise to this challenge and I’m excited that there will still be a few months of solid outdoor running weather after this challenge is met. I’m making plans to stay in a state of progress beyond this half-marathon.

My band Confusionaires plays at the Taste Of Edmonton festival on Monday night. If you’re in the Edmonton area, aim to be there by 8:30pm. It’s free to attend.

in the long run

Endurance training, Eagles lyrics, and b-grade running jokes aside, I’ve done more than just a little contemplation about the series of events that got me here. I’ve said before that every event in life has brought you up to this moment, and I believe that, but I also believe that we have a bit of selective memory when it comes to certain events. When you’re “in the thick of it” it can be hard to be objective – and that’s true of everything from running to arguing over who’s turn it is to do the dishes.

I genuinely try to live in the moment, and to fully immerse myself in what I’m doing and experiencing as it happens – I believe this is part of what makes me a proficient performer, and it’s why I want to spend as much time in nature as possible. When your surroundings are important, you tend to make those surroundings the best they can be, and join them as often as possible.

Even though personal reflection is; by definition, NOT living in the moment, I find myself doing that often as well. Like many of us, I’ve blocked out a lot of memories from my younger years that I’m certain are painful, and I think about people in a more positive or negative light than they may deserve. What I know definitively is that the path here has been a difficult one. There have been many mornings spent staring angrily at the scale, questioning my methods, analyzing and overanalyzing, dietary changes, early morning workouts, genuine sadness and self loathing and frustration, moodiness. I’ve spoken to people I love dearly in ways I would never tolerate from anyone, and as much as I owe more apologies than I’ve ever given out, I can say that I am exactly where I am supposed to be right now.

I’ve said so before, but running is very contemplative for me, and if you’re a runner then you can probably relate. I solve all my problems on the trail, either solo or by bouncing them off my girlfriend & running partner. She does the same, but she’s quick to just stop and say “look around us… look what we’re doing… this is prosperity.” I will always defer to that take. It will always be a valid interruption in my self analysis.

Where am I right now? Objectively?
A little pudgy for my liking (though, you might not even notice), I’ve got some grey hair, and some loose skin… and I’m stronger and more immersed in my family, my art, and my fitness regimen than ever before… and I know how to resolve a lil’ pudge.

I’m in the moment and I love it here… even if I don’t always like it.
If ever I need to understand what it is to be in the moment, I look at my dog. He’ll do some of the most frustrating things ever, like pick up a chicken carcass out of the bushes and hold on for dear life. It’ll take me 10 minutes to wrestle it away from him and as soon as it’s gone, he’s back to being my best friend. If I could learn how to drop my emotional baggage as fast as him, I’d really have something to write about. When I say he’s my karmic instructor, I’m not joking.

Take this post as an encouragement in your life to stop & smell the roses (to exhaust an already tired cliche). It takes less time than you think, and will enhance your life in immeasurable ways.

Training this week has been tough, but I’m tougher. I am handling the long runs well and really rising to the challenge – the trick for me is getting out the door at the right time so that my morning stays successful. The program adjustments I’ve made have helped a lot, and so far I’ve been on top of it and I don’t aim to slip-up, but 4:30am wake-ups can be a tough go.

The biggest obstacle this week was getting a little too much beautiful weather, which knocked me around a little on Monday morning… but I will take it and enjoy it. And… I will (over)do it again.

My trusty girlfriend and running partner works a job that is not always conducive to early morning runs, but she makes it happen whenever she can and I always appreciate the company and perspective. Running solo is not better or worse – just different, and when I run the Edmonton Half Marathon next month, I’ll be doing it solo (in the physical sense) so maybe this is good conditioning.

… all a matter of perspective, I suppose.

inflammation and running

“Certainly fueling the body to recover more efficiently should also be part of ‘staying out of our own way’ and fortunately enough there are a great number of fruits and vegetables that are synonymous with recovery.”

I’m a runner; and if you knew me 5 years ago when I could barely run to the end of the block without hacking and wheezing, then you understand why to this day it’s a bit shocking to hear my own voice refer to me as such.

The benefits running has brought into my life are numerous, and in conversation, I’ve observed a great number of people have talked about the toll running takes on their knees and ankles. This (and I’ll preface this by stating that I am well aware of the role my perception plays in this statement, AND I know that ever situation is neutral until it’s viewed through the lens of personal opinion), is heartbreaking.

Not to discount the notion that; yes, running is classified as a ‘high impact‘ activity. I’ve been an obese runner in my brief history in the sport, and I am well aware of the perils of repetitive motion injuries – but what if the repetitive motion that was really inhibiting someone’s ability to run or take part in games that involve running had more to do with recovery than it did with motion. We all know that rest is an important part of fitness, and that the body’s ability to recover involves ‘staying out of our own way’ to a certain degree.

What about nutrition, though?

Certainly fueling the body to recover more efficiently should also be part of ‘staying out of our own way’ and fortunately enough there are a great number of fruits and vegetables that are synonymous with recovery. Vitamin D, C, B12, B6 A, E, Magnesium, Zinc, Potassium (to name a few) are all readily available in a number of plant foods, along with the required fiber and carbohydrates that are the body’s preferred fuel source – but what if would happen if someone was overdoing it on protein?

Save for some of the side effects that any heavy lifter can tell you about, namely repugnant flatulence, I’ll try to get a little more specific – so please forgive the science talk as I try to break this down into everyday English, but: protein the the umbrella term we’ve given to the 9 essential amino acids that the human body doesn’t produce (there are another 11 that we do produce, and thus are ‘non-essential’). Now, amino acids are ACIDS, and acid is synonymous with inflammation, and that is true of plant-based sources, as well. The fundamental differences include the presence of fiber in plant-based protein sources allows for better digestion and utilization, and plant sources are lower in branch-chain amino acids which are harder to break down. Animal protein sources are also further up the food chain, meaning that consuming them means consuming the often questionable means by which the animals were raised (i.e. hormones, antibiotics, et al.)

Digestive function is something I know a little less about, but it’s true – a sudden increase in protein makes for a sudden increase in gas, and it doesn’t matter whether it’s a plant or animal source.

Now, I’m not here to make you go vegan, as much as I’d love to see that happen. The merits of this are felt in people who subscribe to a number of diets that are more plant-centric than meat-centric including the Mediterranean diet, vegetarian diet, pescatarian diet, and other ways of eating that make plant-based sources the main event. If this has piqued your curiosity, but has not satisfied it, I’ve included a very informative and scientifically backed video:

‘Enough protein’ is an ongoing conversation between vegans and non-vegans that I don’t feel compelled to get into since this blog post is already long enough by my standards, but I’m sure I can touch on that in the future. Sufficed to say that “getting enough protein” is a priority, to be certain… but what is “enough protein” exactly? Maybe I’ll dig in on that in an upcoming post.

Training this week has seen it’s upticks in challenge, physically. The last few Thursdays, specifically, have incorporated more speed in the focus, which is a departure from the loads of ZONE 2 training I’ve been doing, and continue to do. I feel truly blessed to be able to participate in this sport and in my environment though. This is a true measure of prosperity and I aim to take in every ounce of it that I can in the moment – in real time.

Beyond that is some scheduling conflict and recovery time that needed to be addressed, so I’ve shuffled the training days a little bit. We’re spreading the long runs further apart and moving the shorter & faster runs as well, partly in an effort to keep things flowing optimally, and since my girlfriend does most of the running with me AND works evenings, we’re keeping that in mind.

Race day is getting closer and I am getting excited for my first real solo athlete event ever.