Archive for the ‘Core Diet’ Category

Solid focus in training for the big dance! Halfway through the 4th week of bike focus. I can tell things are progressing as I am notably becoming tired of sitting on the trainer, and bored to death after about 20 minutes spinning. To help with this, my wonderful wife Lee tolerates the bike being in our great room off center to the big screen TV. That does help the hours pass. At some point I hope to remember that these two hour Saturday rides will be short work outs come this spring when 4-6 hours in the saddle will become the new norm. Even though I have gained some weight, my head is back into it, and focusing on diet, using the calorie counter, and renewing my effort to a slimmer 160lb me come July or high water. Running is feeling good, no aches or pains, and it is nice to switch up from the long run focus of marathon training. Of course we’ll revisit that again long before July.

Hunting season was very productive and expedient this season. Being tagged out until muzzleloader season has given me more free time to train at my preferred times as opposed to “fitting it in.” Along with that,  we have a freezer full of quality lean protein (wild turkey & venison) which is a preferred staple in our home.

In a few short weeks , training will switch to Out Season plan, and will focus more on speed, and high quality workouts. I will diverge a little from the plan to get swim lessons, and up my swimming game before I switch to the ironman plan in April. I like the approach as 30 some weeks of ironman focus only has got to be hard on the mental game.  I also hope to make the switch to training with power on the bike. It won’t change how hard I’ll need to train, but it will help with not overdoing it, and more precisely measure my progress. Power meters don’t care how much coffee or red bull you had, or if you are having an off day etc. In the end, watts are watts.

Really liking the Endurance Nation training methods, and the knowledge base that I can draw from. So far much of it is like my experience in training for Ironman Syracuse. That will be different soon enough once April arrives. Having the resources and confidence in coaches Rich & Patrick , and my EN teammates having my back, makes the unknowns of tackling 140.6 miles less intimidating.

Looking forward to the constant progress,and the upcoming phases in route to Lake Placid. Hope that your off season training has begun on a high note. I’ll report back in again  as the weeks roll by!




One of the fun things I enjoy while being in “come back” mode, is the nostalgic return to events I participated in many moons ago. This past Thursday evening I ran in the 35th annual Tromptown half marathon in Deruyter, NY.

Aside from training tri’s and fun runs that the local running/tri clubs put on, this rural gem is one of the very few midweek evening events in Central NY. A low key race held in a very scenic area that Is ideal for a half marathon. This is a no frills race that gives you a certified course, beautiful scenery, plenty of water stops, and great volunteer support. You can opt to purchase a shirt or race patch, which is great for those of us who have a ton of race shirts.

Over the years I have done the 5k and 10k offerings as well. The 5k gives you a hill mid way that requires your attention. Once you crest the hill, you are rewarded with a nice downhill and a flat run, straight to the finish. The 10k is no longer offered, and was discontinued many years ago. I did like the 10k course…….

The half marathon course is a favorite. A fly by loop around the town takes you past the first mile, then out to the countryside by mile 2. You get a small hill as you head up to West Lake Road. After that, you get flats and small rollers as you travel around the Deruyter Reservoir. No big hills or long steep downhills to pound your knees.

Great course profile that switches up your legs over the long haul. The last 5k is mostly flat with an uphill turn onto Route 13. The last mile is straight and fast to the last turn to the finish. The finish line is set up in front of the fireman’s field days which has been integral part of the race for many years.

I signed up for this event for several reasons:

Favorite event/course profile
Midweek evening run, not taking up another Saturday or Sunday
Fits into my schedule for a long training run.

I would run this for training, not race it (insert loose definition). I do like the opportunity to have a catered long run, and enjoy the company of other runners. I pushed out the scheduling of my usual long run on Sunday, which was ok. Being that this would be a minor hack to an already modified short course (tri) plan with a marathon hack. In short, I hacked a hack. All of this is in route to NYC marathon this fall, and a prelude to ironman training for Lake Placid next July.

The race would be under warm and humid conditions (mid 70’s). Which was a reprieve from mid 80’s mid-day. I did try a modified fueling to correct cramping issues I had at ironman Syracuse. I added lava salts to the bike bottle of Roctane to boost my sodium intake. Between powerbars and my liquid fuel, I loaded up 1200mg of sodium. For two hours plus in moderate temps, it worked out well. No muscle spasms, or cramps. I was a little crusty when I finished 🙂

I really enjoyed this as a training run! Nice to see some of my running pals, and make some new ones on the course. I ran the entire race with great company and conversation. The miles flew by, even at my slow training pace. Walked most of the water stops for 30-40 steps. That kept my calves from tightening up.

All in all I enjoyed it from start to finish. My only issue was with only having watermelon & water at the finish. My issue really is my own as I get terrible headaches from watermelon (even as a child). I do like watermelon, but it doesn’t like me. Even so, I could head into the field days to satisfy my food choices. Beer comes to mind 🙂

If you haven’t ran this before, I highly recommend it!


184 lbs, yeah! Current weight. Certainly much better than my 238 lb peak just two years ago. Reversed and corrected the beginnings of fatty liver disease, cholesterol is near normal range. All good stuff. My doctor is  keeping me honest in all this. No fooling her as she is a multi-ironman finisher. After all it is for my own good, and I have to deliver on my promises of goals to be met.

In keeping with signing up for the big dance next July (Ironman Lake Placid), I am not about to lug my big butt over the length of that course. At 5′-9.5″  My current BMI still has a ways to go.

I call this next issue to be address “low hanging fruit” as it has the potential to make a huge impact on my race paces, more importantly my eventual success at Ironman Lake Placid (thinking very positive here). Dropping the last 24 lbs. to reach my goal of 160 lbs. is huge. I can realize running 7 something minute paces for medium to long distances, even faster for short course. Most certainly will translate a few mph faster on the bike, not to mention working the hills. It is easy to imagine and appreciate not carrying around a 24 lb. bowling ball for 12-14 hrs on the ironman course. Bottom line, it is better health, and free speed.  Does it mean a 12 hour ironman finish verses 14-15 hours? I don’t know exactly, only that it has to equate to a faster finish time, less perceive effort, not totally falling apart maybe. Any of those three would be worth it.

Training and preparing for Ironman Syracuse 70.3, my weight eventually stagnated at a 184lbs. Not unusual with trying to fuel the training volume, yet my goal remains. Post Ironman Syracuse, back to training. NYC marathon is out there 15 weeks away. Would be a great idea to be lighter for a marathon as well. Not pushing  a time goal, but lighter is better.

Last week I signed up with Core Diet (, under the recommendations of Endurance Nation, and my doctor. I lost a lot of weight with Atkins diet, and my last round with south beach diet. Both plans for me, fell short when it came time to fueling big workouts. I know some make it work for them, It did not work for me at that juncture.  I opted for the mission plan, as I needed to learn and get all the help I can after the initial consultation.  After filling out a form to establish where I was at, things I liked or did not, body composition etc., I was emailed a comprehensive diet plan a few days later. The document was also complete with explanations, and very specific detail. A day later, I had a two hour consultation with registered dietitian Anne Rollins.  It was an intense two hours and a ton of information. All my questions were answered, and in the context of an endurance athlete. A lot of connect the dots as to how it all applies to my goals, and what I need for training. They have a service for race specific fueling,and I will explore that before next summer.

Changing a diet is a bit difficult as we like what we like. However this diet is not radical or forces you to abandon too many foods. Like many diets, it wants you to eliminate processed foods as much as possible. avoid high glycemic foods except around specific training /workout windows. Timing of food types, and workout windows are specifically addressed. This was what I was looking for.

Obviously the proof of how well it works will be self evident soon enough. So far I am liking it, no bonking, or sugar spikes. Recipes are very appealing!  With the goal of losing 0.5 to 1 pound a week, I’ll be at fighting weight this fall, and reach my goal before Christmas. One step closer to putting it all together for next July!