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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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Featured post

If Nothing Changes Nothing Changes- First 50M

Well you know what they say: if nothing changes, nothing changes. I have trained for a couple 50K’s on my own, with a plan based off of the book Relentless Forward Progress. Training for my last race in Tennessee left my with runners knee.

The goal has always been to finish. Now that I know I can complete a 50k, the bar has raised. In an ongoing effort to see what my meat machine can do, I have had my mind set on a first 50-miler. I asked my group of ultra-running friends if I should start with a flat 50. The response was yes.

Naturally I decided to do one of the most difficult races I could find, complete with elevation, rocks, and sure-to-be misery. Oh yeah, and some great views.

With aches and pains, and pains and aches, I knew I need something structured. Just running was not going to cut it. Trying to determine how to fit in leg day in the gym with the excessive running required to train for an ultra has always been a puzzle to me. This week, I pulled the trigger to train in Luc’s Pain Cave. That was change numero uno.

 

I have modified my training plan to focus on quality workouts, each with a purpose as opposed to running blindly.

Right now I am gung-ho and ready to go. Driving to find hills, trails, and to the Pain Cave is going to be a challenge in itself, both mentally and financially. Today was my first day waking up at 5am. I thought the smoke alarm was going off when I heard my phone calling me to attention. I made it to the gym with 10 minutes to spare. Luc knows what he is doing. I could tell after one session that he would help me fix my hip, ankle, and bitchy feet problems. I might get man wrists as well. I was joking with him today, saying “I walked in here a boy, and will leave a man!” Side note: I may need to pay to get the gym floor dry-cleaned with the waterfall rushing out of my body during the workouts.

Tonight after work, I am supposed to do a fitting “Hill-Run.” Finding a hill in South Florida is a struggle in itself; running that hill for 20 weeks without going kamikaze, even more so. Good thing we don’t have any cliffs.

From a psychological perspective, the fact that I am doing so much to prepare will have me believing, even if its irrational, that I can complete this race within the 17 hours allotted. My mantras are “you are a machine,” and “pain is only temporary.”

 

 

Firewater 50K Midrace

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

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