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Hill Runs

Run Refuel Repeat

About

HI WORLD! My name is Jared Hill. I have recently embarked on a journey to become an endurance athlete. No, I do not want to be the best, nor do I want to be one of the best. In this race my only competitor is myself. I am learning the ins and outs of running: the gear, my body and my mind. Follow me along my path, there will surely be some chuckles in-route.

My Method:

I love to learn as much as I can about my interests. I do so in 3 ways.

  1. I find experts (anyone willing to share, ideally people I think are doing it right) and ask them tons of questions until I think they are getting annoyed with me. Then I leave them alone for a few days…until I have some more questions. I extract information from people they didn’t even consciously know they knew.
  2. I read. I google and re-google everything imaginable about what I want to learn. I read for days, usually months, about what people say is “true” and “the best.”
  3.  I try. I try what I read, and I try the opposite. I believe almost nothing without personal experience. This can be problematic, but ensures something…what it ensures I cannot put my finger on, yet something it ensures none the less.

If you have read this far: Thank you, for your reading this gives my writing a purpose, although writing this amuses me too.

 

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NJ 17.something

Its a lot easier with less than 75% humidity. No nausea, no cramping, no complaining 

JD Wins Every Time

Week 3 Morning Run Mile 3 of 6

Add Broccoli Sprouts to Your Diet

I have been listening to a lot of Dr. Rhonda Patrick. She is very technical, but smart and just below the super-nerd threshold that would make her impossible to understand. Here is a summary of what I have learned today.

Consuming cruciferous vegetables dramatically decreases chances of getting all types of cancer, decreases risks of cardiovascular disease (the #1 killer in the US), helps with the growth of new neurons (neuroplasticity), aids in muscle growth, potentially allows you to run longer, and will help you live longer. This include breast and lung cancer. Even after you have cancer, these vegetables will help as well.

Cruciferous vegetables include (not limited to):

  • Arugula.
  • Bok choy.
  • Broccoli. (Sprouts as well)
  • Brussels sprouts.
  • Cabbage.
  • Cauliflower.
  • Collard greens

Here is the catch, cooking these greens at high temperatures destroys some of the nutritional value. It is not bad to have these vegetables cooked, but you definitely want to consume them raw as well. Cruciferous vegetables exert their greatest beneficial effect with the amount sulforaphane, one of the best anti-carcinogens, they contain.

Cruciferous vegetables and broccoli sprout powder can lower inflammatory cytokines by up to 20%. These inflammatory cytokines (inflammation throughout the guy and body) are now shown to cause depression and depression. Therefore, it is like that by eating broccoli sprouts, you can live a happier life.

The easiest way to reap the befits of cruciferous vegetables is through young, fresh broccoli sprouts.

Broccoli sprouts can be extracted into a pill, which has been shown to prevent and help with type II diabitis. https://www.newscientist.com/article/2134735-5-kilograms-of-broccoli-in-a-pill-slashes-diabetics-blood-sugar/

It seems like a great idea to start consuming green smoothies. These smoothies can be as simple as a handful of kale/broccoli sprouts, some berries or a banana and yogurt. Bananas make smoothies creamier. Avocado will do this as well. There are several recipes online. Here is a more complicated recipe from Onnit.com

Ingredients:

  • 1/2 (packed) cup broccoli sprouts
  • 1/2 cup cucumber (skin on)
  • Juice from 1/2 lemon
  • 1 orange, peeled
  • 1/4 avocado, peeled
  • 10 shakes turmeric powder
  • 1/8 tsp. Himalayan salt
  • 1 serving protein powder
  • 1 cup pure coconut water
  • 1 cup water
  • 2 cups ice (consistency preference)

Here is a green smoothie recipe from Joe Rogan:

  • 4 stalks kale.
  • 4 celery stems.
  • 1 cucumber.
  • 1 pear.
  • 1/2″ ginger.
  • 8 oz water (optional, to help items blend together more smoothly)

Furthermore, in mice models (not Zoolander mice, but I love calling them mouse models vs studies):

Here is a 45 minute video if you want to learn more.

The Next 4 Months of My Life

Time for a Diet Change

I took a hiatus from clean eating over the past 6 months. My favorite foods include high authentic tacos, high quality donuts and  nitrogen ice cream. I have a great appreciation for artisan breads and all types of sandwiches. After completing my first 50k and then a trail half marathon, I stopped training. As my miles decreased, my body fat percentage increased incrementally.

I started reading and listening to podcasts on nutrition. I heard biologist Dr. Rhonda Patrick discussing the association between carbs and inflammation throughout the body. With that inflammation comes a host of negative health effects. As 90% of neurotransmitters (serotonin=feel good chemicals, dopamine=reward signals, norepinephrine, etc.) exist in the gut, and are transported throughout the vegas nerve, gut health is significantly correlated with feeling good physically as well as psychologically.

Dr. Rhonda Patrick is a genius.  Here is a short video describing the link between inflammation and depression. Checkout her website https://www.foundmyfitness.com/ for more.

Then I listened to a Joe Rogan podcast with Mark Sisson (http://podcasts.joerogan.net/podcasts/mark-sisson), a former competitive marathon runner who spoke about sugar dependence being the devil of modern day society. He is in his 60’s and shredded. My general rule is don’t take fitness and diet advice from someone you don’t want to look like.

50 years ago, the sugar industry paid scientists to promote propaganda that animal fat was the source of health problems. This was interwoven with the idea that cholesterol was related to heart disease (completely unfounded). This is when low-fat food started to emerge. As you can see, people are still fat! We need cholesterol for several physiological processes that are essential to health.

After reading Mark’s book, Primal Blueprint, eliminating grains from diet, eating plenty of fats (including animal fat, sorry vegans), unlimited vegetables, some fruit, and a healthy dose of protein, leads to controlled weight, delayed aging, greater energy levels as well as improved mental health.

The standard American diet has conditioned us to eating mostly carbs from birth, and therefore we are dependent on them. Put simply, our bodies convert carbs to sugar. Sugar causes an insulin spike, with is your bodies signal to store fat. The more carbs we eat, the more we become insulin resistant, and the more the body releases. The insulin receptors start to down regulate (not work anymore), having deleterious impacts on the body like type II diabetes. These insulin spikes make us hungry 30 minutes after high carb meals. Former research biologist Robb Wolf is also an advocate of a similar paleo-ish diet. checkout his page. https://robbwolf.com/ and podcasts.

So here is what I am eating: http://www.marksdailyapple.com/primal-blueprint-shopping-list/

Supposedly it takes about 5 weeks for the body to learn how to work off of fat again. Running has been challenging, and there have been some craving, but I am sticking to it. I will keep posting updates as I learn more.

In 4 weeks I have lost 4 lbs of body fat. I am down to 17%. Feeling good is the goal, the abs to come are a bonus (or vice versa).

I still eat well. I will be updating recipes at www.hook2table.wordpress.com sporadically.

 

Alafia State Park

First 50k

Anxious to complete my first 50k and wanting to get out of Dodge, I drove four hours to Brooksville, Florida: a small unimpressive town with little to do. They have a nice trail though where Croom Zoom and April Fools Croom Race are held. I was met by ten of my Down to Run friends for pre-race packet pickup.

It is ironic that I planned my meals for two weeks prior to the race carefully, focusing on the proper ratio of complex carbs to protein. The night before, we ate at the one “safe” looking restaurant in town. Limited with options, I was forced to have chicken Parmesan with pasta and garlic rolls. I had a cannoli as well just to play safe and top off the carb reserves.

4280658636_a707c75ebc.jpg

(This image of chicken parm. is strictly for illustrative purposed, twas not the one I consumed)

8 PM: The night before the race, I got back to my room and started flipping through the channels. I got through all 20 about five times.

8:30 PM: Gave up on finding anything good to watch and settled for something mediocre.

9 PM: Fell into slumber.

9 PM-4 AM: Pee, Drink Water, Pee, Kick Corner of Bed

5 AM: Race Day. I woke-up and traveled across the street for a Waffle House waffle, purposely not thinking about whether I was in the mood to run 31 miles.

Mistake #2 or lesson #2, 5am stomach+waffle house+ running= no good.

The waffle was only in my stomach for a short period of time. My next stop was a 40 person line at the race for the 2 restrooms which had no lights. It was a great way to start the day.

The race started well. It was in the upper 50’s with light fog cover. I felt good and passed a bunch of people. At some point, it almost feels like it takes more effort to go slower than your comfortable pace, so I pushed past some people that maybe I shouldn’t have.

The first 13 miles were relatively effortless. The course had some elevation, likely more than I was prepared for. I didn’t really have a walking plan. The plan was to walk when I felt I absolutely needed to. I had to walk some portions of 14 to 16 as my hips starting killing me, and I was running out of gas. Somewhere between mile 13 and 16 I kicked a root and fell to my face like Humptey Dumptey. I think the person behind me yelled “timber!” That was fun. Nothing like being covered in dirt and having a face itch.

By mile 16 (the end of loop 1 of 2) I had waves of nausea. I should have been eating more looking back, as I tend to start feeling sick when I need calories. The aid stations were not even really setup until the second loop, so I was limited to eating and drinking what I had, or else waste precious time. I was having a salt capsule an hour, and trying to have at least 100 calories per hour, but I lost track of everything. The only thing I could think about was to continue moving forward. At this point, it was around 80 degrees and increasing. The sun was beating down.

I had told myself that when it got tough my mantra would be “you are a machine,” “you can do this all day.” There was no doubt in my mind as to whether I would finish. I had decided previously that I would 100%.

After filling up with water, eating a quarter of a peanut-butter and jelly sandwich, and getting told my Jen I needed to move vs. dig through my bag for some little piece of crap that I didn’t need. I felt good enough to run another mile, before my legs started cramping to the point I felt I had to walk or else I would land on a limp leg and fall over. I got to the aid station and had some Mountain Dew for the caffeine and pickles and potato chips for the salt. That actually helped a lot and I was able to run another mile. When I started fading again I was hopeful for more Mountain Dew and pickles at the next aid station. But silly me…there was no more to be had.

After 18 miles I had to remind myself that this was a running race, and not a hike, as I found myself unconsciously walking. My entire body was so exhausted that I didn’t have many thoughts. My hips hurt viciously, especially on the uphills, so I had to stop running and walk, but I turned off the pain. There was a minute where I asked myself “this is physically painful, why are you doing this? Never do this again!” While every step hurt, I did a good job of not thinking about it, after the moment that I promised myself I wouldn’t put myself in the same position again. The pain was more bearable than the cramps that just shut my legs down. There was more walking towards the end of the race than I would have preferred, but I did the best I could given how my body was behaving that day.

Looking back at what I could have done differently:

  1. Eat better the night before and the morning of
  2. Walk before I absolutely needed to (when to walk I still have no clue because my body usually tells me to stop the entire time I am running)
  3. Force myself to eat more during the race

I have been pretty down since the race; nothing sounds fun anymore. There was so much anticipation and effort that went into training, now what? While my finish was not all I could have hoped for, at least now I will have greater room for improvement and a reference point.

I am looking for another race to hopefully knock off some time. This running thing is a love hate relationship. Hate to do it, love it when it is over.

A few of us stayed until Sunday went to Rainbow Springs over in BFE Florida.

The water was crystal clear, and the perfect temperature. After a quick dip, a canoe ride down and back up the river, lunch and a few cups of coffee, the trip was over.

First 50k This Weekend!

I signed up for my first 50k this weekend and am excited. Nervous anxious excited. The good news is today starts carb-loading. I have a healthy meal plan I am following:

Pizza, tacos, ice cream, chips and large Italian sandwiches… and a bowl of pasta for good measure.

I have no doubt that I will finish, how quickly and in what shape remains unclear. My realistic expectation is to stay under 7 hours, but who knows, 6:30 might be possible given the conditions of weather and how I wake-up feeling. The body is sometimes a mystery. Sometimes everything clicks and running is effortless (as is life). Other times, we have to carry ourselves through the motions.

The race is in Brooksville, FL, a little north of Tampa. The trails are supposed to be beautiful and the weather will be cooler than Palm Beach, at least a little. It will be two 16 mile loops for me. I might end up stopping at 31 miles though, and ask for my metal since I only trained for 31, the one extra mile could be too much.

I was originally going to do my first 50k the following week, but my body and mind are ready. No sense in delaying when extra training can only get me injured. I have gone a little OCD in planning, without actually physically doing anything. A little OCD for me is making a list and checking it twice.

Buy:

  • Bodyglide
  • Marker

Have:

  • Chair
  • Cooler
  • Water
  • Isa fuel- x10
  • Isa hydration- x5
  • Vest x2
  • Bladder
  • Watch
  • Bag with paper towel
  • Salt tabs
  • tums
  • Flip-Flips/Crocs
  • Headphones

Drop Bag:

  • Isa fuelx6
  • Isa hydrationx3
  • Socks
  • Shoes
  • Anti-chafe
  • Skittles
  • Headphones
  • Vest
  • Portable battery
  • Eye drops
  • Headphones
  • e+

Running Clothes:

  • 2xu or Saucony shorts
  • Long sleeve race shirt
  • Nike running shorts
  • Short sleeve running t
  • Warm-up jacket
  • warm-up pants

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