Training Tips
David Carlsson Running the 2005 Honolulu Marathon believes that
"Diet Matters".
I really couldn't function in any daily activity.
I could hardly walk. Could this be
a beginning to another miserable year? I had just missed an entire
year of
triathlon training. Previously it was bursitis in my knee, and
then tendonitis in
my shoulder. Now it was back to knee trouble again. And to top
it off I was
turning 39.
Oh yeah, I had been hearing it from my family and friends - "See,
I told you so, you're totally overdoing it. And, What do you think
you' re
doing? You're not getting any younger. My problem was that I was
totally
addicted to the challenge of long distance training. It happened
innocently
enough. In my younger years I was a competitive swimmer. Never
really fast,
but I just liked logging laps in the pool. I also tried cross
country one year in
the 7th grade. When I started I was terrible, but I gradually
worked my way
up to making the team, and eventually all the way up to the number
two man.
But a nagging injuries led to a disappointing conference meet.
I finished 27th
out of 28 runners.
My running career was over. So, I switched to bicycling. I really
enjoyed the
long tours. At age 20 I finished my first Double Double , (200
miles out one
day, and 200 back the next.) It was right around that time that
the Ironman
triathlon had also caught my interest from watching it on TV.
To me, this
would be the ultimate challenge. I tried training, but really
wasn't enjoying the
running. So I let the dream die for 12 years.
I was a athlete who was in incredible shape. I was exercising,
getting rest,
and taking plenty of supplements. He said the first step was therapy
to
strengthen the muscles surrounding my knees. Next, I would require
steroid
injections, and if that didn't work, surgery. Not at all what
I wanted to hear.
In fact, I told him how disappointed I was. After all, I was planning
to run a
marathon when I turn 100. He informed me if everything goes well,
I could
probably still run marathons, it's just going to be painful. Of
course my spirits
were dashed. By true luck the very next day at work, one of my
co-workers
noticed my disposition. I informed him of my doctors visit and
the result of it.
Now, this was just no ordinary co-worker. It was Steve Soboje,
who just
happens to hold the course record for the Run to the Sun on Maui.
His time
of 4 hours and 47 minutes has withstood all challenges for 20
years. And
get this, the race goes from sea level to the top of the Haleakala
volcano at
10,000 feet and on the road over 36 miles. Incredible! Most importantly
he
asked me what kind of diet I was following. I told him it was
high in protein,
to aid with muscle recovery, and I was taking all the power packing
energy
supplements, including protein powders, and creatine. He just
looked at me
in disbelief, and asked how I was getting any energy for my workouts
with
all that protein? He went on the make a few suggestions, but mostly
told me
that our diet matters.
The next day at work he handed me a book titled, "Diet for
Runners", by
Nathan Pritikin. This book helped change my life. That night,
I read the
entire book. I couldn't put it down. And wow, did it open my eyes.
The
first thing I remember seeing is what a typical American male's
heart and
arteries look like at age 20 and 35. And it scared me to to death.
I went
on to read how literally, the American diet is killing millions
of people.
Now of course, I suggest that you read this book, or any book
that
Nathan Pritikin, or his son Robert have written. And there are
many.
However, they are hard to find since most of them are out of print.
Try the library or even at a used bookstore online. Anyway, I
learned that
by consuming all this protein, my body had to work extra hard
to conver
t it into energy, and in the process it created a lot of toxic
byproducts that
would up accumulating in my joints. (Well, that explains the knee
and
shoulder trouble.) Instead, by eating whole grains, fruits, and
vegetables,
the body is able to process them very efficiently for supercharged
energy!
Having read his book, I made a total commitment and started the
next day.
I threw out all the junk food I had and went to the store with
a shopping list
of healthy foods. I learned how to cook these basic foods pretty
quickly,
and I didn't cheat on this diet at all in two months. For me it
was somewhat
of an unusual diet, but I quickly started feeling the difference.
I felt better and
had more energy, especially right after eating. I could feel changes
starting to
occur. Over the two month period, I lost 20 pounds, my cholesterol
dropped 70 points to 150, and my high blood pressure was gone.
If that wasn't good enough, the best news was that I was walking
without
pain in about two weeks, and near the end of the two months, started
running again. I had cured myself of disease through diet. Amazing,
yes,
and these results happen over and over again, and they can happen
for
you too! In addition you can reduce your risk of heart disease,
diabetes,
cancer, feel more energetic, have more endurance, better mental
alertness,
no more constipation, and most of all live a longer healthier
life. Sounds
good, yeah? My personal results since being on this diet for the
last two
years has been almost unbelievable. I have been able to train
for
competitions much harder with a faster recovery period. I went
from
being a middle of the pack jogger, hoping to finish in the top
25% - to
winning my first running race ever (at age 41). In fact so far
in 2006,
I have finished in the top 10 of all 11 running races that I have
entered.
Top 5 finisher in seven races, and won two overall, finishing
runner up
twice also. Many of you who know me, know I am most proud of my
finish last December's Honolulu Marathon, I cut 28 minutes off
my
best marathon time ( 9 previous) to finish in just under 3 hours.
I'm
not telling you all of this to be boastful. It just goes to show
you the
power that a good diet has. So what exactly is this diet. A high
carbohydrate diet consisting of approximately 80% carbs, 10%
protein, and 10% fat. Your energy and cell recovery is supplied
by natural carbohydrates. Essential amino acids are provided by
protein, and energy reserve and padding for you organs are
provided by fat. Everything is covered. By limiting your protein
and fat intake to the minimum, that leaves plenty of carbohydrates
for energy. Pritikin suggests one serving a day of protein. I'm
a
vegetarian so I usually eat beans, soy, tofu, and occasionally
dairy
products. For all the meat eaters, he suggests lean chicken or
fish.
We can get enough fat, just by what we normally eat. Did you
know that oatmeal actually has quite a bit of fat in it? That
leaves
carbohydrates, which by the way are much cleaner burning that
anything else. The carbohydrates that I'm talking about are whole
grain and natural. Try to get 3 to 5 servings of grains each day.
Good examples would be oatmeal, brown rice, buckwheat, barley,
whole wheat bread, ect. Next, eat 4 to 5 servings of fruits, including
at least one citrus fruit each day. Here in Hawaii we have no
shortage
of fruits. Of course, it is better to eat locally grown produce,
rather
than those that have been sitting for weeks while being shipped
overseas. Local produce just has so many more nutrients.
Finally, eat 4 to 5 servings of vegetables. Eat at least half
of them
fresh, without cooking or steaming. They also make great snacks.
Wow, have you ever noticed how sweet a carrot actually is?
Which brings me to my final point. Eat more often that 3 times
a
day. More like, 5 or 6 times. Spreading your meals and snacks
throughout the day gives you a more constant energy source.
You are already being helped out in that aspect by eating food
with
lots of fiber. Because the natural sugar held inside takes a while
to
be broken down, therefore giving you kind of a time release energy
pill. By now you should already be thinking healthy and ready
to
get started. Avoid fats, simple sugars, salt, caffeine, alcohol.
An easy
way to do this is buy from a farmers market, the bulk bins in
a health
food store, or the organic section of the supermarket. Skip most
canned, boxed or packaged items. They contain a lot of
preservatives, colorings, and chemicals that we do not really
need
in our bodies. Eating fresh natural foods is really the best way.
The results are apparent. See you out on the road or at the beach.
Last Updated: May 25, 2006
