MIND AND MOTION
EDITION #5

Table of Contents

• HOW I PLAN TO RUN

• NUTRITION

• LACTATE THRESHOLD

• MY GYM ROUTINE WHILE TRAINING

• REST

• MY CURIOSITY

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MIND AND MOTION
HOW I PLAN TO RUN

This Newsletter is more of a stream of consciousness, but it is my building blocks in how I plan on running my marathon on October 20th

The other day I realized that I didn’t have much to write, so I took my coffee away from the desk turned my chair facing the window and instead I decided to research. To intake. There were a lot of things I knew that I needed to take a look at and the main thing that I feel upon was the work that I needed to do for my marathon. I watched Nick Bare who is a Hybrid Athlete someone who lifts and someone who also does endurance sports. That’s been my goal the entire time so his advice was resounding with me.

There are a few key areas I’m looking at when it comes to my training:

• Nutrition

• Lactate Threshold

• 10% of mile gain each week

• My gym schedule

• Rest

MIND AND MOTION
NUTRITION

First and foremost nutrition is key for a desired training schedule like this. There’s a quote that’s misguided “if the furnace is hot enough it’ll burn” Nick Bare says that this isn’t the case.

I eat a vegan diet (no animals or animal derivatives) and happen to eat fairly clean because I don’t have much of a sweet tooth either. Despite this, in a recent self-induced study, I’m eating pretty below my maintenance calories, so I am actually losing weight. I tracked my calories for a few days and gained an understanding, though I’ve heard this before, a vegan diet tends to sit at a low calorie base. There are not a lot of high calorically dense foods. Though it is possible it’s let me know that I need to spend a bit more time in the kitchen, eating out less so I can get a proper baseline and control on what it is that I’m intaking and then I need to continue finding vegan meals that are calorically dense.

The app I’m using is:

I’m not a diet culture kind of person, I track only when I need to and only when I’m noticing something feels off. I think everyone should try it, but it’s a dangerous game when you start obsessing over it. Obsess over it a little bit, but then learn to detach.

Why I eat vegan is because of the health benefits as well as the world health benefits, I also find a great deal of whole organic foods helps in my personal recovery, there’s data somewhere to support this but it’s also my personal preference and feeling.

This opportunity is offering me a chance to realign my eating habits and get into the kitchen more, which is helping me in being intentional with my food, while also creating the food for myself, and eating that intentionally made and curated food.

MIND AND MOTION
LACTATE THRESHOLD

The area of discomfort is a place I’ll need to be going once a week. A high intensity workout that’s around zone 4 zone 5, or a longer duration at zone 3. Here’s a table chart of average zone areas for a regular healthy adult.

Lactate threshold will consist of a few track workouts while also getting into the gym to throw some weights around at a lower weight but higher reps. The goal is to flush lactic acid through the body to challenge and in turn, develop VO2 max which is the amount of oxygen that connects with the flowing blood in your body. It’s the optimization of the body to be able to inhale and feel satiated by that breath, so while sprinting or doing hard strenuous exercise the gasping that you’re doing is to feed oxygen to the body and the blood. Temperature rises, blood wants to flow quicker to deliver nutrients to the body quicker, glycogen stores (solluble fats stored in liver and kidney) are being utilized and oxygen is important to feed and connect these to each part of the body.

Examples of Lactate Threshold include:

• At the track sprinting the straights and walking the curves of the track for 5-6 laps

• Single arm dumbell snatches 10 each side - straight into - burpees - straight into - hanging leg raises

• At the track

  • 5-minute easy running warm-up

  • 4 x 1600m at 10km race pace (with 2-minute jogging recovery between reps)

  • 5-minute easy running cool-down

All of this is meant to push you. The goal is to sit in discomfort to better improve your ability to maintain it as well as to break down the body just past your limit to then grow into it after rest and recovery.

I will be doing this once a week on Tuesdays

10% OF MILEAGE GAIN EACH WEEK

Along with lactate threshold there’s also a steady increase in ability that I’ll need to perform at.

My marathon is in October on the 20th of 2024 so I have about 23 weeks. Right now I’m at 10 miles That’s going to look like this as I’m increasing my miles more at the start so it’s going to be increasing my weekly miles to one per week so I’m at 7 miles per week I’ll be going

1. 10 miles

2. 12 miles

3. 14 miles

4. 16 miles

5. 18 miles

6. 20 miles

7. 22 miles

8. 24 miles

9. 27 miles

10. 30 miles

11. 33 miles

12. 36 miles

13. 40 miles

14. 44 miles

15. 48 miles

16. etc.

So while I’m running all of this I NEED to make certain that I’m feeding myself as much as possible.

These will be important to get me to the marathon that I need to the goal is to be running 2 marathons per week, not all at once of course. I’ll need to probably wake up a bit earlier to make the time to do all of this and food is going to be necessary.

Runs will be done in the early morning

MIND AND MOTION
MY GYM ROUTINE WHILE TRAINING

Right now my gym schedule is:

Push

Pull

Legs

This is focused on training the big four lifts:

• Bench Press

• Deadlift

• Squat

• Standing Shoulder Press

At the start of my workout, I focus on these large movements, I pyramid up in weight meaning each set I do I increase the weight but lower the reps that I do. So by the end, I’m doing anywhere from 1-5 reps to hit a larger weight on the bar.

I will also work on accessories as well.

My resistance training is a part of my marathon training, it’s almost a test to me to see how I can encapsulate an overall form of fitness within myself, not just to be a runner or a weightlifter but someone with a strong fluid ability to move however, wherever, and whenever.

The goal of MIND AND MOTION is to inspire movement, fluidity, and ability. Personally I really love to push myself, and I hope that I can inspire people to also push themselves to spark and ignite change.

MIND AND MOTION
REST

Rest is one of the most important aspects on this list, but rest can’t be met without the work and the work cannot happen without the rest. They must work in tandem and they must work consciously together. They must be collaborators.

Resting is hard, and it’s hard for me and most people who are constantly looking to improve and looking forward and ahead. It’s especially even more difficult for the Western American philosophies to get it out of their head that if they’re not moving they're not moving forward in life. That’s not the case.

Sitting down and doing nothing is great in the form of recovery. Sleep is important to rewire, rework, and redevelop the body and bring it back stronger. Active recovery also flushes blood from the muscles, allowing new cells to come in and repair in Zone 1 and 2 low heart rate activities. For example; it’s a walk in a park, playing a bit of volleyball which might enter into zone 3 but it’s simply worth it at that point.

Rest is about continuing the play, and allowing curiosity to enter into the mix, it’s both sitting and chilling out, but it’s also getting up and moving in a relaxed way, so that you can recover to improve upon the next couple of workouts.

MY CURIOSITY
TO SHARE WHAT I’M CURIOUS OF

The tool I’ve used for training 2 years prior, and now, coming back I’ve had the pleasure to see all the new features and the growth this fitness tracker has had. This is not sponsored but this is my primary form of tracking my overall fitness.