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Tuesday, December 16, 2014

The 100 Calorie Diet Plan

"The 100 Calorie Diet Plan" is a small simple guide to using scientifically sound methods to calculate your personal caloric needs and then divide them up into easy to use portions to control appetite and eating patterns. Over time you can be enabled to achieve your own goals without unduly suffering, as with other diet plans.



After years of not being able to efficiently lose weight, not matter how much I worked out and what good choices I made in the food department, this was what finally worked and made sense. I am not a math brain, so the initial calculations were a bit intimidating to me, but it WORKS. 13 pounds lighter and I have lost 3 inches in the bust, waist and navel area and 4 inches in the hips. It takes a bit of prep work and my dishwasher looks like a Tupperware store on a daily basis, but it is worth it! - 5-star review on Amazon


Find out how truly simple it can be with this empowering, inspiring, motivational tool to transform your eating habits into the best they can be, if you but follow the easy instructions and apply the spirit of sensible diet controls to your own daily life. My reviewer above did it. I know you can too.

You can get The 100 Calorie Diet Plan now on Amazon Kindle for only $.99

You can get a free PDF copy now REGISTER HERE

You can get a PDF Plus Extras at Fiverr DETAILS HERE

Don't let another year go by without New Years Resolution Success!



Friday, December 5, 2014

Treadmill Training Example

This morning I trained on the treadmill at 8% for almost 50 minutes shooting for 3.0 miles.



Here's the stats from that 

Friday:
ITM:
Time: 49:40
Distance: 3.001
Incline: 8%
Elevation Gain: 1267.62'
Average MPH: 3.625
Average Pace: 16:33
Vertical/Hour: 1531'
Vertical/Minute: 25.52'
VAM: 466.8

That's actually a pretty hefty VAM for that low of an incline. The vertical feet on all the NordicTrack treadmills is off. It gets worse as it gets steeper. I have mentioned it a time or two before, and my gut feeling is that it's because there is a cheap internal circuit that rounds horribly, rather than using floating point math. No way to know because they won't say :)

Outside I am having a bit of difficulty getting in enough vertical, since the snow that's out there is a bit choppy from the snowcats and hasn't set up yet. The wild snow is waist deep powder.

Here's my weekly stats, including 3 outdoor runs and 2 indoor runs:

Total Miles: 21.716
Total Vertical: 4948.54'

I'm not sure what I'm doing tomorrow, since it's pretty hectic right now with the holiday season. Saturdays are not great for getting in a lot of miles until January I think. If I could just do whatever I want, I'd shoot for 10, but 4 will get me to my 25 miles per week current goal. My goal was for 4000' of vertical and I'm past that.

I applied these same Vertical Training Goal concepts to my 340 page illustrated guide to hiking and mountaineering training. Studies have shown vertical training to be much more effective in fat burning. Give it a shot and see for yourself.

Summit Success: Training for Hiking, Mountaineering, and Peak Bagging

Here's a screenshot from Movescount so you can see my Heart Rate:



I kept it in Zone 4 "Very Hard" for 38 minutes. That's over half of the time I spent on the treadmill. I began at 1.0 mph and worked up to about 3.8 mph rather quickly. That's why it averaged to about 3.6 mph. After I climbed off the treadmill at 50 minutes I kept the monitor going so I could see my own recovery. I can judge the intensity of a workout by the time it takes to get down into the 110's. Despite the supposed 18 hour recovery window that Suunto recommends, I think it will be a little rough and slow for my training tomorrow. I'll let you know.

Right now my treadmill is in a small bedroom space, and there isn't a lot of airflow. I can't really let the window open during training, as it's in the 20's outside and the heater would kick in. I usually train in shorts and a bandanna. I like to wear the Hoka Stinson Tarmac, since the bottom is nearly bulletproof. Seriously, I have about 400 treadmill miles on them and they look like new. They're the first model, so I can't promise the new one has the same characteristics.

What am I training for?

1) Aconcagua. I want to do an Alpine Style Aconcagua, the highest mountain outside the Himalaya. To help get me there I've put together a Logistics-Only Expedition at an amazingly low rate. I'm not making a profit here, so I'm passing that savings on to you. Check it out HERE.

2) Nevado Ojos del Salado. I want to do a fast and light 42 mile trek to the summit of the highest volcano in the world. I'll need to up my weekly mileage and vertical to get there. If you want to help me with that, please go to Kickstarter and choose the $35 reward option. It includes FREE STREAMING of the feature length documentary, as well as an autographed copy of the DVD. It's a heck of a deal. If you just want the streaming, choose $3. I appreciate it a lot. GO TO KICKSTARTER


That's me on the treadmill. See that Kindle? I love watching video during my runs. It's great training, especially keeping the mental focus to read subtitles. Try it and let me know how you feel about it. Just don't fall off the treadmill doing it.


Wednesday, December 3, 2014

Trail Running on Groomed Snow

Back from the wet Seattle forest, I'm now doing mixed training. A few days outside and a few inside. I've been outside for a couple days and the snowmobiles for Keystone Resort emergency services have packed down a good track in many places. Some are loose chop from the belt, and they ran a snowcat up it to flatten the whole road surface.

In the past week I've run into a handful of "Nordic Skiers" and I use the term rather loosely and all-inclusively. To illustrate that concept I was walking up a hill (to avoid the unwelcome aggression of an illegally unleashed dog) and passed by a trendy lady on xc skis. At the top of the hill (after the dog passed) I began to run again, and managed to stay about 50 yards back all the way down the hill. When a runner in microspikes keeps up with you on your xc skis on a downhill, you can be assured you are not using them correctly.

Here are a few photos I've taken in the last couple days for you to enjoy.








Tuesday, December 2, 2014

Treadmill Vertical Goals Chart

The following table contains mileage goals for a set vertical goal. In other words, if you set the treadmill at 3% and want to get in 1,000 feet of vertical in your session, you'll need to go 6.31 miles to do it. If you are able to run at 6.3 MPH at this inclination (3%) then it will take just a touch over an hour to get in your 1,000 feet. (chart similar to those in Summit Success: Training for Hiking, Mountaineering, and Peak Bagging) - Want it as a PDF? Subscribe to my newsletter and I'll send a copy.

Incline % / Vertical         1,000         2,000         3,000         4,000         5,000         6,000         7,000         8,000         9,000         10,000
118.9437.8856.8275.7694.70113.64132.58151.52170.45189.39
1.512.6325.2537.8850.5163.1375.7688.38101.01113.64126.26
29.4718.9428.4137.8847.3556.8266.2975.7685.2394.70
2.57.5815.1522.7330.3037.8845.4553.0360.6168.1875.76
36.3112.6318.9425.2531.5737.8844.1950.5156.8263.13
3.55.4110.8216.2321.6527.0632.4737.8843.2948.7054.11
44.739.4714.2018.9423.6728.4133.1437.8842.6147.35
4.54.218.4212.6316.8421.0425.2529.4633.6737.8842.09
53.797.5811.3615.1518.9422.7326.5230.3034.0937.88
5.53.446.8910.3313.7717.2220.6624.1027.5530.9934.44
63.166.319.4712.6315.7818.9422.1025.2528.4131.57
6.52.915.838.7411.6614.5717.4820.4023.3126.2229.14
72.715.418.1210.8213.5316.2318.9421.6524.3527.06
7.52.535.057.5810.1012.6315.1517.6820.2022.7325.25
82.374.737.109.4711.8414.2016.5718.9421.3123.67
8.52.234.466.688.9111.1413.3715.6017.8320.0522.28
92.104.216.318.4210.5212.6314.7316.8418.9421.04
9.51.993.995.987.979.9711.9613.9615.9517.9419.94
101.893.795.687.589.4711.3613.2615.1517.0518.94
10.51.803.615.417.229.0210.8212.6314.4316.2318.04
111.723.445.176.898.6110.3312.0513.7715.5017.22
11.51.653.294.946.598.239.8811.5313.1814.8216.47
121.583.164.736.317.899.4711.0512.6314.2015.78
12.51.523.034.556.067.589.0910.6112.1213.6415.15
131.462.914.375.837.288.7410.2011.6613.1114.57
13.51.402.814.215.617.018.429.8211.2212.6314.03
141.352.714.065.416.768.129.4710.8212.1813.53
14.51.312.613.925.226.537.849.1410.4511.7613.06
151.262.533.795.056.317.588.8410.1011.3612.63
15.51.222.443.674.896.117.338.559.7811.0012.22
161.182.373.554.735.927.108.299.4710.6511.84
16.51.152.303.444.595.746.898.039.1810.3311.48
171.112.233.344.465.576.687.808.9110.0311.14
17.51.082.163.254.335.416.497.588.669.7410.82
181.052.103.164.215.266.317.378.429.4710.52
18.51.022.053.074.105.126.147.178.199.2110.24
191.001.992.993.994.985.986.987.978.979.97
19.50.971.942.913.894.865.836.807.778.749.71
200.951.892.843.794.735.686.637.588.529.47
20.50.921.852.773.704.625.546.477.398.319.24
210.901.802.713.614.515.416.317.228.129.02
21.50.881.762.643.524.405.296.177.057.938.81
220.861.722.583.444.305.176.036.897.758.61
22.50.841.682.533.374.215.055.896.737.588.42
230.821.652.473.294.124.945.766.597.418.23
23.50.811.612.423.224.034.845.646.457.258.06
240.791.582.373.163.954.735.526.317.107.89
24.50.771.552.323.093.874.645.416.186.967.73
250.761.522.273.033.794.555.306.066.827.58
25.50.741.492.232.973.714.465.205.946.687.43
260.731.462.192.913.644.375.105.836.567.28
26.50.711.432.142.863.574.295.005.726.437.15
270.701.402.102.813.514.214.915.616.317.01
27.50.691.382.072.753.444.134.825.516.206.89
280.681.352.032.713.384.064.735.416.096.76
28.50.661.331.992.663.323.994.655.325.986.65
290.651.311.962.613.273.924.575.225.886.53
29.50.641.281.932.573.213.854.495.145.786.42
300.631.261.892.533.163.794.425.055.686.31
30.50.621.241.862.483.103.734.354.975.596.21
310.611.221.832.443.053.674.284.895.506.11
31.50.601.201.802.413.013.614.214.815.416.01
320.591.181.782.372.963.554.144.735.335.92
32.50.581.171.752.332.913.504.084.665.245.83
330.571.151.722.302.873.444.024.595.175.74
33.50.571.131.702.262.833.393.964.525.095.65
340.561.111.672.232.793.343.904.465.015.57
34.50.551.101.652.202.743.293.844.394.945.49
350.541.081.622.162.713.253.794.334.875.41
35.50.531.071.602.132.673.203.734.274.805.34
360.531.051.582.102.633.163.684.214.735.26
36.50.521.041.562.082.593.113.634.154.675.19
370.511.021.542.052.563.073.584.104.615.12
37.50.511.011.522.022.533.033.544.044.555.05
380.501.001.501.992.492.993.493.994.494.98
38.50.490.981.481.972.462.953.443.944.434.92
390.490.971.461.942.432.913.403.894.374.86
39.50.480.961.441.922.402.883.363.844.324.79
400.470.951.421.892.372.843.313.794.264.73

If you are on a standard treadmill, most stop by 15% but if you have access to a Freemotion or NordicTrack incline treadmill you can go on up to 40%. If you want to get in 10,000 feet of vertical in a session at 40% you'll have to go about 1.4 MPH for about 3 hours to do it.



Photo above, from Keystone Gulch Road, on the snowmobile tracks. Wearing prescription sunglasses from Opticus.com - it's about 20 F with a stiff breeze, about 0 F Real Feel.

In the winter I can get in my mileage goals fairly simply outside, but anything over 1,000' of vertical is really time consuming, since we're talking about steep icy and sometimes waist deep powder to get in that much vertical. On the treadmill I can get in all my vertical in a relatively short time, and then get my long run mileage goals outside in the snow on a packed snow access road to Keystone Resort.