The Experts Weigh In: Eating for Fuel

BY: MARY DOYLE

I feel like I’m living a double life - a double exercise life. My gym routine and my running routine are at odds with each other. Well, actually, it’s just my gym routine that has beef with my running routine (my running routine is secretly in love with my gym routine because she makes me faster on the pavement). Oh, unrequited love.

For the past 15 months I’ve worked rigorously with a trainer who has a strong belief that high protein and low carbs - paired with heavy weight lifting endurance sets (think Crossfit, Tabata, RFT, AMRAP) - are the key to being in the best shape of your life. Her workouts and methodology helped me shed 10 pounds and 5% body fat in the first 6 months (and maintain it).

For the past 8 months I’ve ALSO been hitting the pavement for long runs, increasing my mileage and building towards a goal. That goal? Running a marathon! During my training, as my weekly mileage increased, so did my carbohydrate intake.

Therein lies my exercise dilemma: carbs are both the key to having the energy to run AND the nemesis to fighting off fat storage.

Before I began training for my first marathon, eating during exercise had never crossed my mind. In fact, during and after workouts, food is the last thing on my mind. I remember orange slices during half time at youth soccer games, but I always thought that was just for extra hydration. The only thing palatable after a workout for me was watermelon or pineapple – or even better, a big glass of water.

But when my casual weekday runs transitioned into training for a marathon, new research and conversations with fellow runners brought the concept of fueling during a run to my attention. It seemed so odd. Here I thought I was simply building endurance to get myself to mile 8, 12, 16….26.2. Come to find out, there’s a whole science behind it. Here’s the breakdown…

Carbohydrates = Sugar

Sugar stored in the body = Glycogen

Glycogen = Energy

Our glycogen levels are what fuels us for our daily activities, especially high-intensity and aerobic training, like running. According to the National Institute for Sports Professionals, an athlete stores about 2 hours worth of glycogen to use for high-intensity training.

For me, this means I can run just under 14 miles on all the glycogen stores in my body. After that, I'm literally running on empty. I'm no 'Boston Qualifier' at this point, so that leaves me nearly 2 more hours of running that I'll have to fuel for while I run. But do I really want to let the tank hit empty before I start refueling? Most definitely not! Especially when precious seconds-per-mile mean the difference between making and missing the goal I've worked towards for months.

I've found that many long distance runners follow the 75 minutes rule. While your body has enough glycogen stores for 2 hours of running, you'll need to have something left in the tank when you hit that 2 hour mark so your system has time to absorb the fuel you provide.

Image via ebay.com

Many products (like energy gu's or gels) say to refuel every 45 minutes of exercise. Much like the chart on the back of your dog's food bag, this is excessive and will leave you with a fat dog and a light wallet. My ultimate goal in refueling is to stay in the positive, but not to carry more than I need. With my frame and pace, I find that 100 calories of carbohydrates (about 25 grams) is sufficient to fuel me for an additional 6 miles after the first 75 minutes. For a marathon, this means taking an Energy Gu at mile 8, mile 14 and mile 20. Any carbs consumed after mile 20 won't be absorbed in time to help me during the race (Vanilla Bean Gu and Strawberry Clif Shot Bloks are my fuel of choice. They work best with my taste buds and sensitive tummy).

With that said, it is a myth that carb loading before a big event is necessary to have the energy you need. Your body only stores so much glycogen, then turns the leftover supply to fat. Unless you just finished a long workout and haven’t eaten anything, you have all the glycogen you need stored in your muscles already.

I struggled to find the delicate balance between having enough carbs (glycogen stores) in my system to be prepared for a race and enough self-control to not load up on more than I needed. I’ve found that eating my normal high protein, low carb diet in the days before a race is sufficient to power me through that first 75 minutes of a challenging run. From there, I must replenish with simple carbs to finish the race feeling strong.

I’ve come to embrace running fuel as that ever-so-rare sweet treat that I need (and work hard for!). It may look like an indulgence, but it’s exactly what my body needs to finish the race strong. Training for my marathon helped me accomplish so many goals – looking and feeling the best that I can, pushing the boundaries of what my body can do, and above all, being the healthiest me that I can be. I was able to do all these things because I put aside the fear of carbs and listened to what my body needed to make my goals a reality.

Sources:

http://www.runnersworld.com/carbs-run

http://www.livestrong.com/article/331651-burning-fat-vs-glycogen/

http://www.runnersworld.com/race-training/lab-report-fuel-management?page=single

Mary Doyle has a few confessions... she brushes her teeth in the shower just to get a few extra minutes of sleep in the morning, she would willingly run a marathon every weekend if you let her (what is she... crazy?) and she's a textbook Gemini - either meticulously counting calories OR shoveling down cupcakes like there's no tomorrow! Mary has a shameless love affair with the great outdoors... she loves hitting the pavement for a run, cruising up and down the beach on her bike or relaxing in the sand with a magazine. Oh... and don't cross her with your bag of potato chips. Mary's biggest pet peeve is (in her own words) "listening to someone eat potato chips. The 'chomp, chomp' is worse than nails on a chalkboard. I don't like the texture of potato chips or the way they stick in my teeth. When hearing this sound, I can feel the texture and grit, and I cringe with disgust and have to leave the room". So basically... don't invite Mary to your next BBQ, but if you're looking for a running buddy, she's definitely down! Oh... and Mary has her own blog called Running and Losing. Check it out and show her some love!


P.S. I am taking submissions for Operation Snail Mail through the end of the day today. Don't miss out on this amazing project! To learn more, click here!

Give the World A Hug: Join Operation Snail Mail!

Good morning, lovely readers! Last week I shared my idea for Operation Snail Mail and since tomorrow is the last day to get involved, here I am to tug at your heartstrings just once more!

Everyone loves getting snail mail, and we all know people who could use a little note of encouragement. So here's what we're going to do... if you'd like to be a part of Operation Snail Mail, drop me an email through my 'Contact Me!' page with 'Operation Snail Mail' in the subject line. In your message, tell me about a person in your life who needs some TLC. I'll need their full name, address and a quick explanation of why they need a note of encouragement. I'll be taking your submissions through the end of the day tomorrow (Friday, Feb. 22nd).

At that point, I'll send you an email with the information for a person you don't know who needs some snail mail love. I'll also include an explanation of the project that you can print and include in your letter.

Then... the rest is up to you! Get out a pen and paper, write something nice, put it in the mailbox and let the US Postal Service take it from there!

Operation Snail Mail will take less than 5 minutes of your time but it's sure to bring lots of joy to a stranger's day! Sometimes we all need to be reminded that we are loved and that the world is a good place.

Will you join me?

P.S. You can go one step further by sharing this post on Facebook or Twitter! Thank you from the bottom of my heart!

Operation Snail Mail: Help Me Spread the LOVE!

Surprise! I'm the guest blogger this week! You wouldn't want me giving up this spot when I have something really awesome to tell you, now would you? As you know, this month has been all about the L-O-V-E on my blog, and before February comes to a close, I wanted to do something extra special for the world and I need your help!

Pretty please with a cherry on top?!

Our world desperately needs love. We've reached a point where it's all too common to turn on the TV and hear about another shooting. I can barely read the news anymore for fear of hearing about all the horrible things people are doing to each other. I've lost a lot of faith in humanity, and I don't want to feel this way! So I've created... drumroll please... Operation Snail Mail!

Everyone loves getting snail mail (well, when it's not the utility bills...obviously), and we all know people who could use a little note of encouragement. So here's what we're going to do... if you'd like to be a part of Operation Snail Mail, drop me an email through my 'Contact Me!' page with 'Operation Snail Mail' in the subject line. In your message, tell me about a person in your life who needs some TLC. I'll need their full name, address and a quick explanation of why they need a note of encouragement. I'll be taking your submissions through the end of the day next Friday, Feb. 22nd.

At that point, I'll send you an email with the information for a person you don't know who needs some snail mail love. I'll also include an explanation of the project that you can print and include in your letter.

Then... the rest is up to you! Get out a pen and paper, write something nice, put it in the mailbox and let the US Postal Service take it from there!

Giving doesn't have to come in the form of a monetary donation or a time-consuming volunteer job. Operation Snail Mail will take less than 5 minutes of your time but it's sure to bring lots of joy to a stranger's day!

Sometimes we all need to be reminded that we are loved and that the world is a good place.

Will you join me?

P.S. You can go one step further by sharing this post on Facebook or Twitter! Thank you, lovely readers!

The Experts Weigh In: The Journey of 1,000 Miles

BY: COURTNEY BLAIR, CONTRIBUTOR

I tend to do my best thinking in the shower. Why am I sharing this with you? Well, when one of my dearest friends asked me to share my experience volunteering in a Kenyan orphanage a little over 7 years ago, it hit me how to best reveal my thoughts while I was squeezing the last bit of shampoo out of the bottle and simultaneously humming a 1980's pop song. My solo trip to Kenya at age 21 was a true turning point in my life. I left my cushy existence as a college student in Athens, Georgia, to volunteer in an orphanage in the heart of the slums outside of Nairobi. I really had no idea what to expect, but I thank God for my naivety or else I'm not sure I would have made the trip.

I fear my life would have been very different had I not stepped onto that plane and ventured into an unknown world. I went hoping I could have some sort of impact on the orphans I was yet to meet, but those 67 inquisitive, bright-eyed children (with the most captivating smiles you've ever seen) did more for me in my short time in Kenya than I feel I could ever do for them. They gave my life a purpose that I so desperately needed to find. They enveloped me with a resiliency and strength that I didn't even know i possessed. And they guided me on a path of self-discovery that ultimately helped me to discover and pursue my life's passions. After that trip, I became so much more aware of the signs God left for me and the paths He pointed me toward, and those precious angels in Kenya are to thank.

So back to the shower. As Cyndi Lauper was on repeat in my head, I began to think about the impending day and my promised blog post. How could I possibly share this once-in-a-lifetime, life-changing experience with all of you? How could you truly understand the legacy my trip left? I thought and thought and thought some more until something clicked; there was no need to rewrite the story - to re-reflect on the past. The words of my soul - the song of my heart - was already etched into the pages of my journal. What better way to share my experience than to let you relive it with me in its most intimate form? So here it is, my raw thoughts spilled out on paper circa July 5, 2005 - the day I returned from my trip.

Courtney and Brian

                Once again, I find myself sitting at the Schiphol Airport in Amsterdam awaiting my flight. This time though, I am headed home with worlds of new knowledge and unforgettable experiences. I learned so much during my short time in Kenya. I learned what the word appreciation really means. I never really knew what it meant before I met these kids. In terms of material possessions, I have so much more than they have. But they have true happiness; they have true heart, and they have true appreciation. With so little, they actually have so much.

                I learned that if I really want to experience the world, if I really want to have a realistic global perspective, I must step out of my comfort zone. Not everyone thinks and does like Americans. America is not the standard to what other countries must adhere to. I have to stop thinking that everyone wants to live as an American does…that their lives aren’t good enough. That’s judgmental and unfair. I learned that although not everyone wants to live the “American Dream,” I am glad I am American. I am more glad now than I’ve ever been. I’ve been blessed with freedom and opportunity—concepts that are so lacking in other countries.

Courtney and Ashley

                I learned that although language varies and people can’t always understand spoken words, they can always understand a smile. A smile is a constant…a constant reminder that no matter how different each person may seem, we are all brothers and sisters in the end. We are all members of this great earth just trying to get by. Everyone has something to offer someone, whether they know it or not. Each person is destined to touch another person’s life in some way at some time.

Dennis and Courtney

I learned that God came with me on my trip and that He comes with me wherever I go. I learned that after I get my undergrad degree, I might want to pursue a Master’s in elementary education. While I was reading to and teaching the kids, something clicked inside of me. I thought to myself, “I want to be a teacher.” I want to influence kids the way I feel like I influenced the orphans. I want to help shape them and encourage them.

There is so much more that I learned on my trip, it’s hard to know where to begin and end. In short, I learned about myself and the strength and courage I possess that I always knew I had but never thought I could show. I learned, firsthand, about another culture; and from that firsthand experience, I learned what it means to humble myself. I am no better than anyone else. In the end, I learned about life, love, and myself. I set out to have a life changing experience, and a life changing experience is what I had. I hope it will stick with me for the rest of my life; may the journey of 1,000 miles begin with a single step. My journey will never be over and those wonderful kids will always and forever be in my heart <3.

I must end this post by thanking my dear friend for giving me the opportunity to look back at these words. When life gets tough, these lessons put it all in perspective; they are a constant reminder of what is truly important in life. I feel so fortunate to have had an experience that affected me so deeply, and I am lucky that I had the chance to put the daily grind on pause, reflect on this joy, and share it with you.

Hailing from Roanoke (or 'Roa-joke'), Virginia, Courtney Blair found herself in cahoots with me when she chose the University of Georgia for her 'college experience' and gave me a friendly hello on move-in day. It was friendship at first sight. Now, Courtney lives in North Carolina and teaches elementary school. They are lucky to have her. Courtney is one of the only people I know who could manage to get into a major golf carting accident, an accident so bad that she was laid up for most of the summer. She's a bit quirky, but that's why I love her! Courtney sleeps with a stuffed peanut butter & jelly sandwich (at least last time I checked) and enjoys introducing people to the joys of Wheat Thins topped with jelly and cream cheese. Hey, it might not be nutritious, but it's damn good! The most important bond we have though is our shared love for chips and queso. What I'm trying to say is, it was pretty obvious from the start that we were going to be great friends.

Advice From The Experts: Gaining the World Through Giving

This photo from college is as embarrassing as it gets, but it
sums up our relationship perfectly.

My best friend from college is a bit... how do you say it?... eclectic? Courtney Blair was my very first friend when I went off to the University of Georgia. I left the warm, loving nest of my parent's house and fell right into Courtney Blair's topsy-turvy dorm room. She was certainly a sight to behold... beautiful in the most natural way... milky white skin, a mess of freckles, and long auburn hair. To this day (excluding my brother Cale), I've never met anyone with as much personality as her. She's dramatic, funny, kind and serious all wrapped up into one charming little package.

When we met and she discovered that I had no solid nicknames, she deemed this unacceptable for someone my age and promptly nicknamed me 'Laronika'. I hated it... obviously. In an effort to work with me, she shortened it to Laron (eh, ok), then it somehow warped into Ronnie and slowly settled into Ron. Before I knew it, no one was calling me by my given name and people started to pity my luck - what kind of parents name their baby girl Ron?

But jokes aside, I actually have Courtney to thank for the fact that I live in New York. She accompanied me on my first trip to the concrete jungle, and I think it was that trip that planted the seed in me. I knew I loved New York. Maybe it was the fact that we got some airtime on MTV's Total Request Live, or the fond memory of accidentally eating someone else's food at a communal table in Chinatown or quite possibly the fact that the Soup Nazi resided here. But whatever the reason, I ended up here and I have her to thank.

Courtney and Chermie in Kenya.

Tomorrow I am thrilled and honored to have Courtney as a guest contributor. Courtney went on a life-changing trip to Africa during college, and I asked her to share her amazing experience with you. I'm sure she'll be the first to tell you that when she made the choice to give of herself and her time, she gained the world in return.

Be sure to check out Courtney's article tomorrow! You won't want to miss it!

Highlight on Giving: Prostate Cancer Foundation

Image courtesy of www.prostatecancerfoundation.com

Charitable giving is somewhat of a touchy subject in New York, at least for me. This is a city where you are constantly asked to spare a dollar, a dime, even a penny. I can't walk through Midtown Manhattan without being stopped by some sort of organization, asking if I will donate to their particular cause. This happens so often here that I suspect most of us start to tune out the cries for help. How do we know our money will be used responsibly? How can we be sure that the person receiving it will not squander it? At the end of the day, giving is a very hard sea to navigate...

...Especially when you feel that you have nothing TO give. Maybe you're struggling with the loss of a job or a job that doesn't pay well (been there, done that). Maybe you have a family to feed OR maybe you really, really need that pair of Christian Louboutin heels (hey, I'm not here to judge). We all have things vying for the attention of our wallets, but I've found that if you give of your money or your time, it will come back to you ten-fold. This has proven true in my own life (as I was not always a consistent giver), and I'm sure it will prove true in yours.

Image courtesy of 180coaching.blogspot.com

Initial studies have suggested that the act of giving seems to stimulate the part of the brain associated with pleasure. The more you give, the more satisfaction you feel. A study done by the Harvard Business School found that happier people tend to give more, and in turn, giving makes people happier. It's what you call a positive feedback loop.

Today will be the first post in a regular series on my blog. I know many of you have connections to charities, causes or even people that need our support. I'd like to write about those causes in my recurring post 'Highlight on Giving'. My hope is that if you are inspired by a story and feel a personal connection to it, then maybe you will find it in your heart to give AND can feel good about doing it. 

And please... if you know of a cause or a person in need, reach out to me directly through the 'Contact Me' tab on the homepage and I would be happy to include them in a future post.

Linda and Howard Cleveland

This week, I'd like to start with a cause that hits very close to home, down the street to be exact. I lived in the same neighborhood my whole life and grew up playing on the cul-de-sac with the Cleveland Family - Howard, Linda, Curtis and Hannah. Linda is my mother's best friend, and I consider the Cleveland's my other family. Two years ago, Howard was diagnosed with Stage IV prostate cancer. He was experiencing abdominal pain and problems with frequent urination. After a few days of doctor visits, CT scans confirmed that Howard had prostate cancer. Unfortunately, the cancer was discovered after it had invaded the bone and lymph nodes, making surgery out of the question. Instead, Howard was given a shot of Lupron, a female hormone treatment (in the treatment of prostate cancer, female hormones are used to attack the testosterone levels and hopefully curb the cancer growth, but men undergoing the treatment unfortunately start to experience symptoms of menopause).

After receiving his first Lupron shot, Howard began seeing an Oncologist. He was kept on the shots every 3 months, but after about 6 months, his body started to build defenses against the drug, making it less effective. At this point, his doctor decided to supplement the Lupron shots with radiation to the spine and regular chemo treatments. Thankfully, Howard tolerated the chemo well. It made him tired, and he began losing his hair, but he responded fairly well considering. During this period he also started a new drug (at the whopping cost of $5,800/month), but it quickly became ineffective and the cancer on his spine began to grow again. After receiving 10 more rounds of radiation, Howard began to experience major issues. He lost almost 40 lbs., along with a lot of muscle mass. His energy levels dropped drastically as well.

The runners who participated in the Dash4Dad event this summer (Hannah Cleveland is in the very front row, far left).

But the good news is that Howard has begun working with a physical therapist to build up his strength and for the past 3 months, he has been on a new clinical trial drug, which he has responded very favorably to. Just recently the drug was approved for production so more men will be able to benefit from its use.

Curtis Cleveland, far right.

Howard and his family are taking things day by day. This summer, they formed a team for the Dash4Dad Atlanta 5K in celebration of Howard and some other members of the family who had been diagnosed. Their team, Flo Mo, raised over $9,000 and was second in the country for fundraising for the event. 

I wish I could have been there. Honestly, when I received the news about Howard, I was devastated. I can't express how much this man means to me. Howard is my biggest fan (well, other than my own parents) and I am his! Even in the midst of dealing with cancer, he is a pure joy to be around.

In honor of Howard's 64th birthday on September 29th AND because it is Prostate Awareness Month, I'd like to invite you to give to the Prostate Cancer Foundation if you feel led.

The Prostate Cancer Foundation is the leading philanthropic organization funding prostate cancer research globally. They provide funding for research, as well as support for families dealing with the cancer prognosis. They are an established organization with full financial transparency when it comes to fund allocation. Check them out on Charity Navigator.

If you would like to donate, you can do so here: Donate Now. If you would like to send a note to Howard with your gift, send me a message via the 'Contact Me' page, and I will happily provide the address.

If you choose to give, please accept my deepest gratitude. If you offer up a prayer for Howard instead, I'll be equally as grateful. Thank you.

"No one is useless in this world who lightens the burdens of another." - Charles Dickens