My Jost Running 10k race

Last week I competed in my second Jost Running race. This time around it was a 10k race that had me competing against people from all over the world, a fact that I love! 

I woke up early on race day, had my usual pre-race breakfast, checked the weather, and got my running gear on. After filling my water bottle and grabbing an energy gel, I was ready to head out for my 10k race.

The night before I mapped out a route I never ran before. I did that to make it more exciting and unpredictable. I had no idea where or how many hills there would be or what the terrain would be like. As most races I run are on routes I never ran before, I thought it would be a good idea to do the same thing for this race. I headed towards the starting line and was pumped! I set my finishing goal for an 1 hour and 10 minutes. I was off! My race had started.

My plan was to run this race doing a few sets of running 20 minutes and walking 1. I started with a slow pace plans to speed it up after I passed the 5k mark. I remember thinking if anyone else was running this race at the same time I was and what their plan of attack was. 

I encountered a few early hills but I was fresh and took them on without any problems. I completed my first set of 20 minutes of running and took my first walking break. After a sip of water and 1 minute of walking, I was off again.

After I passed the 5k mark, I increased my speed. I was running a bit faster than I should have been as I felt a loss of energy after I reached my second set of running 20 minutes. I consumed the energy gel, drank more water and began running again only at a slower pace. 

As I headed toward the final part of the race, I saw something I wished I didn't see. HILLS!!! Lots of HILLS! I knew the finish was going to be tough. 

Those hills took a lot out of me. The inclines were deep. For a moment I thought I was in San Francisco! 

I finished the race with a time of 1 hour and 12 minutes. I missed my goal by 2 minutes. I blame it on those hills! 

I really enjoyed myself again during this Jost Running race.

I am currently training for my next Jost Running race which will be a half marathon. I can't wait for that race! 

My first Jost Running 5k race

Today was my first 5k race with Jost Running. I wasn't sure what to expect as I normally run races with hundreds of other runners, this was my first stab at running a virtual race against other runners from all over the world. I anxious to know how I would handle a virtual race and today I would find out.

The words "virtual race" did not my prevent me from thinking that this was different from any race I had done in the past. I kept my same race routine leading up to race day. I psyched myself up exactly the same and I set my goal. My goal was to finish the race in under 33 minutes. I was never really concerned with speed so I figured 33 minutes was a fair goal for myself. I planned out the 5k route the night before race day and made sure I had a good night sleep.

I woke up early and had my normal pre race breakfast of granola, blueberries and vanilla soy milk. This would be enough fuel for me to finish this race. I changed into my running gear, pinned on my bib, and off I went. I approached the starting line of my 5k route at around 9:00 am. I had it fixed in my mind that this was no ordinary run but a real race and I was competing against many others from around the world. I closed my eyes, counted to 10 and I was off. My race had begun.

I started with an easy pace as my strategy was to hit the gas at the last kilometre. I was making decent time as I wanted to accomplish my goal of under 33 minutes. If at any time I forgot this was a race, my bib would remind that is was and I better not slack off. All I could think about was how I am going to compare to all the other times. I thought about all the other runners who would be running this 5k race and competing with me. With that in mind, I sped up my pace  a bit. As I got to the third kilometre, I actually had a passerby say "Go Lewis!", as they saw my race bib. That gave me a good feeling! The 4th kilometre was coming up and I knew I needed to turn it up and run hard for the finish.

As soon as I passed the 4th kilometre I started running hard as my time was 24:32 I was in the home stretch and wanted to hit my goal of under 33 minutes. I was thinking about the other runners competing and how they are going to handle their homestretch. I continued to run hard for the finish until I crossed the finish line with a time of 31:59! I was very proud that I accomplished my goal by over a minute! I took a long drink of water and immediately wondered how my time will compare to the other runners. I went home, sent my time in and now look forward to getting my medal! 

As I stated, this was my first virtual race and I had a blast! Knowing that I was competing with other runners kept me focused and motivated the entire race. Just the thought that my time will be compared to other runners all over the world is very exciting! And receiving a medal for my hard work is very rewarding! 

I'm now looking forward to my next race with Jost Running. It will be a 10k so I better start training as it is coming up later this month and I want to focus on a good finishing time. 

Being a first time running instructor

This is the last week of a 10 week running clinic for beginner runners that I was instructing. It was my first go as a running instructor and I'd like think I did an good job. I met and became friends with a number of individuals who I had the pleasure of teaching the "art" of running.

It felt like yesterday when the manager of the local Running Room, which I work part time for, asked if I would like to instruct the Learn To Run clinic as she felt I would be good at it. I was reluctant at first as I never instructed anyone on the basics of running. I wasn't sure I would be any good at it. I remember thinking that it would be a great challenge to guide a group of novice runners and train them to be race ready for an upcoming 5k race. The challenge was too good to pass up so I accepted. Finding out that I would get paid for it as well was a nice bonus. So for the first time in my life, I was actually getting paid to run! 

I found out there would be 11 people in my group. That got me a bit nervous. All I could think about was how these 11 people were going to be counting on me to get them through 10 weeks and make them better runners, build there endurance, give them tips on improving, show them proper stretching techniques, offer injury prevention advice, guide them on proper clothing and shoes, proper nutrition, etc. Yep, I was getting nervous.

So the first day arrived, I had my notes ready and greeted the runners of my group as they walked in. Soon all 11 had arrived and were patiently seated waiting for me to begin. The only problem was I was in the stores washroom asking myself if I was ready for this. A co-worker  knocked on the door and said, "Lewis, its 6:30, they are waiting for you to start. This was it! It was showtime!

I walked up to the front of the group and introduced myself again. That's when I noticed that all 22 eyes are focused on me ready to learn, ready to hear me talk about running, ready to follow my lead as a runner. I talked for a bit sounding rather nervous but was okay overall. I had everyone introduce themselves and explain why they have joined the group. I felt I needed to break the ice somehow, ease the tension and my nervousness. I got my opportunity. One of the runners introduced herself and told everyone she was nervous as she didn't know "how to run". I asked if anyone shared her worry about not knowing "how to run". A few others raised their hands. I informed them it was easy to run. I told them all you need to do is put your right foot in front of your left foot, then your left foot in front of your right foot and repeat. Then I thanked them for coming and jokingly said "Good night folks!" This got a nice laugh and all tension and nervousness disappeared. 

We went out for an easy run which everyone enjoyed. I helped everyone during the run, answered questions, and offered advice. I was already enjoying the role of instructor. I knew this was for me.

The weeks went by and sadly a number of runners did drop out. One due to injury and others just stopped showing up. This made me think that I need to do more to motivate people so they won't want to drop out. The thought that I didn't do enough sticks in my mind. 

My first group ended up with a core of 6 people. Watching them complete their first race and knowing that I played a big part in that is so gratifying. It's a wonderful reward when someone comes up to you and thanks you for getting them prepared for their first race, that they couldn't do it without me.  

Yes, being an running instructor is a role I want for a long time. I was asked to instruct the next group of beginner runners. So I guess I am doing something right. And mark my words, I will see to it that nobody quits. That's my goal. Making sure all who starts finishes.

4 food groups of the plant based diet

Since I have gone on a plant based diet, I am often asked "what do you eat"? There seems to be a misconception among some people that vegans and plant basers have very little food to eat. But this is furthest from the truth. There are an abundance of plant based food that is available to consume. Think about this - you can only find 4-5 different kinds of meat yet hundreds of different plant based foods at your local supermarket.

So what do I eat? I eat from 4 different food groups. Fruits, vegetables, whole grains and legumes. Major killers such as heart disease, cancer and stroke have been greatly reduced among people consuming foods from only these 4 groups.

In the fruit group we have many familiar options such as apples, oranges, berries, bananas, grapes, melons, apricots, cherries, mango, kiwi, papaya, pears, pineapples, and plums to name a few.

In the vegetable group we have favorites such as kale, chard, broccoli, beets, asparagus, avocado, cabbage, cauliflower, carrots, celery, corn, cucumber, eggplant, green beans, lettuce, peas, peppers, spinach, potatoes, and tomatoes. There are many others as well. 

With whole grains you have your barley, brown rice, corn, buckwheat, oats, quinoa, wheat, amaranth, whole grain breads, whole grain pasta, bran and many others.

And with legumes you have your lentils, red kidney beans, peas, chick peas, black beans, northern beans, white kidney beans, lima beans, black eyed peas, pinto beans, navy beans, pink beans, tofu, soybeans, tempeh, nuts, and seeds such as flax and chia.

So you see? People on a whole food plant based diet have so many different foods they can choose from. And when you combine various foods from these groups you can create a very happy plate and a very healthy person! 

With these foods you will be getting many vitamins and nutrients such as fiber, protein, iron, calcium, zinc, b vitamins, omega 3, vitamin A and C, potassium, and anti-oxidants. 

You will be lowering your risk of getting hypertension, heart disease, eye disease,  certain cancers, stroke, type 2 diabetes, obesity, lung disease, bone loss, chronic inflammation, and high cholesterol. 

Bottom line - going on a whole food plant based diet is the best way to get healthy and help prevent so many ailments that are plaguing millions of people. It all starts with the food you decide to eat. You have the choice. Think of food as the greatest preventive medicine there is in the world today. 

Plant Based And Running

Hello all! Yesterday was a great running day for me. I ran 6 miles and feel no aches and pains in my body. There was a time when a 6 mile run would require some serious icing for my knees.

The biggest reason for this is the 41 pound weight loss I have had since switching to a plant based diet. My recovery time is much quicker now as well. I ran 6 miles yesterday and I feel I can go again today. 

By switching to a whole plant based diet, I am giving my body exactly what is needs for fuel and recovery. I remember when finishing a long run meant I thought it was okay to go to Taco Bell or eat a bag of chip or eat some other high fat and/or processed food. Now after every run, I'll refuel with 100% whole plant based foods. I'll eat some fruits, cook a pot of beans and mix with tofu and spices, or make a wonderful massaged kale salad. 

Being able to run again seriously after experience injury after injury is such a blessing. I realize that my poor eating habits in the past contributed to my constant injuries and poor recovery. I will admit, I don't 100% understand why but I am researching this topic for a better understanding.

With 41 pounds gone and fuelled by plant based foods, my runs are stronger than ever. I feel much different when I am out there pounding the pavement. The impact running has on my body has decreased due to the weight loss. In addition to the stronger feeling, I feel my endurance level is increasing more rapidly than it has in the past. I can run longer distances without stopping than I have ever run in the past. Steep hills are not as intimidating as they once were due to my sore knees. I truly believe the whole food plant based diet is a major contributor to my running "comeback". 

I am considering a number of races this year and once again have a few marathons in mind. I am hoping to complete at least two marathons by the end of 2014. I feel with my new lifestyle which is powered by plant based nutrition, I will accomplish my goals.

Why I am Proudly Plant Based

Ever since I have gone on this 100% Plant Based diet, many people have asked me why I am doing this. The answer is simple. The main reason I have decided to become a herbivore is to become a healthier person. 

About 9 months ago, I was in bad shape. At 5'4", I weighed 202 pounds, had very high cholesterol, high blood pressure, and was heading toward either heart disease or heart attack. My diet at the time consisted of processed foods, animal based foods, sugary drinks, fast food, high fat foods, and the list goes on and on. In addition, I had to give up running due to constant knee pain and aches and pains throughout my body. So I was on a very poor diet with minimal exercise. What does that equation equal? Poor health. I knew a change was required. I had a family and wanted to be around for my daughter. I wanted to be there when she graduated college, I wanted to be there when she was getting married, etc. So I knew a serious change was in order. I did research, looking for ways to lose weight and get fit. 

There are so many fad diets out there such as Atkins, South Beach, and many others. While you may lose weight in the short term, they didn't seem to be diets that would make an individual healthy. I mean, eating no carbohydrates and very fatty foods? Would this make me healthy? I didn't think so. Plus, it's almost guaranteed once you stop this "diet", you'll gain the weight back. So what to do? What was out there that could make me a healthier individual? I was at the local library when I came across ultra marathon legend Scott Jurek's book Eat and Run. Upon reading it, I discovered he was a vegan and he had many recipes in the book that actually sounded good enough to try. That's when I realized that maybe becoming a vegan can make me a healthier person. So I did my research. I came across advocates of the plant based diet such as Dr Caldwell Esselstyn, Dr T Colin Campbell, Rip Esselstyn and many others. They were all in agreement. A 100% whole food plant based diet will assist in lowering your cholesterol, preventing heart disease, lowering blood pressure, help prevent certain cancers and that is only to name a few! So I decided to give it a try. I changed my lifestyle. One day I was a carnivore and the next I became a herbivore. And it was the best thing I have ever done for my health. 

After being on it for eight months, my cholesterol is in normal range now, I have lost 41 pounds to date, my blood pressure is optimal and I was able to start running again! With the change in my diet, I was in virtually no pain during and after running. The 41 pound weight loss made a huge difference on my entire body. One thing I have discovered is I love to cook my own meals now. No more fast food, no more processed hot dogs or chicken nuggets. It's much more fun creating my own recipes. I only eat from four groups now - Fruits, vegetables, whole grains and legumes. No more animal based foods. I say if it has a face and is able to move around on its own, let it live out it's life. We don't need to eat it. So many people think being on a plant based diet means your eating salad 3 times a day but it is so much more than that. There are so many delicious whole foods that are available to consume. And when you combine ingredients such as tofu, kidney beans, broccoli, sweet potatoes, kale, spices you are creating a plant based masterpiece. 

Many people knock the whole food plant based diet but that's okay. I am living proof it works. I will remain Proudly Plant Based for the rest of my life.