Fighting the Devil on my Shoulder



Approaching the finish line!

Everytime I run a race a little devil appears on my shoulder, usually about two-thirds the way into the race. "You can't do this. You're too tired. Your legs feel like lead. Your lungs are burning. You should slow down. Maybe walk a little. Or just quit." That devil cost me a PR in last year's Denver Rock 'n' Roll half marathon.

Fortunately I have an Angel on my other shoulder who balances that out. "You can do this. You have trained hard. The pain is temporary. Think how good it will feel to cross the finish line knowing you reached your goal -- and then post it on Facebook!"

Yes, sadly, I actually think about that when I am running :)

This past Saturday I beat the devil at his own game. I used him as motivation to run harder. I was expecting him. And when he showed up my Angel was prepared to fight with words of encouragement.

One of the angels on my shoulder was my friend Sheila Ressler, who not only helped plan the race but also finished her first 5K!

Since I had helped mark the course for the Beefin' it up; Fuel for the Finish 10K, I knew the course. Between miles 4 and 5 in Fort Abraham Lincoln State Park there was a nasty hill. A long, steady incline that ended with a steep, winding climb. To make it worse, a cold headwind blew down the hill. Having experienced it on the back of a four-wheeler the morning before, I knew this is where the devil would appear.

Yet another angel, Kathy Tokach, handled many of the details of planning her first race like a pro.

Saturday morning was cold, but not as cold as Friday morning. And a clear, blue, sunny sky greeted the 175 runners and walkers who showed up for the race. I took the sun as a sign the Angel would be strong!



Turns out I had several angels on my shoulder! Two Facebook friends, Sarah and Teresa ran their first 5Ks in identical times of 36:21. I'd have loved to see them cross the line together (but I was still out on the course!).

At the start of the 10K I took off fast. I wanted to lead out the group through the first turns to make sure everyone made it to the main part of the course. One young woman, who I now know as Brie, took off fast. And sure enough, she missed the first turn. I yelled to her as I made the turn and she quickly turned around then caught and passed me, with a guy in neon-colored shoes, who I now know as Jared) right behind her. I had held the lead for about .2 miles and now sat in third.

I kept Brie and Jared in my sights up the mile-long climb to the 5K turnaround point. But when I crested the hill into Fort Lincoln they were long gone. I hoped they could follow the markings we had made on the pavement. When the landscape opened up at the bottom of the big hill (the same brutal one we would climb on the way back) I could see them make the turn on the road that would take them to the turnaround point.

Brie and Jared were still running together when they passed me heading back from the turnaround. We high-fived as we passed. I was still in third. And when I made the turn at the 5K mark I was right on my goal pace. I had just run my fastest 5K ever!

I like an out-and back course because I think it's fun to see all of the other runners, give some high fives and offer words of encouragement. I saw my friend Calli on the way back and she said "nice work." I liked that comment. It reminded me that there was still work to be done. A hill to be climbed.

Turning back on the main road it hit me. The wind. The hill. The devil. But this time I was ready. I actually talked to him. "Shut up!" I said when the negative thoughts creeped in. "Go away!"

That hill sucked. But I didn't let it beat me. That mile was my only one over eight minutes and it was 8:00.10! At the top of the hill I checked my Garmin Forerunner 410. I was still on pace to break 48:00. In fact, I had a shot at 47:00! The devil bowed his head because he knew that he'd been beat :)

After crossing under the road and turning towards the finish line I saw the clock was still on 46:00 and change. I heard the DJ announce my name and sprinted towards the finish. I was still in third. I was going to make my goal. I crossed at 47:04 and yelled. Something like AAAAAAGGGHHH!

It was a painful, happy, satisfied, ardurous sound. I had just ran the fastest race in my life. Not only the fastest 10K, the fastest pace at ANY distance (7:35/mile). Take that, devil! At age 48. I'm not getting older. I'm getting faster!



The Beefin It Up! planning committee: from left: Michelle Marohl, Sheila Ressler, Sheyna Strommen, and Kathy Tokach.

The first-ever Beefin it up; Fuel for the Finish 5/10K was a huge success and provided me with a memory of a lifetime. Thanks to the North Dakota CattleWomen for inviting me to take part. Congratulation on putting together a tremendous race.

Ride on!

Daren

P.S. Jared and Brie took first and second in the 10K. Check out the full results here.

I'm Not Getting Older; I'm Getting Faster

As I mentioned in my last post I was invited to serve as the official "spokesrunner" of the first-ever Beefin it up; Fuel for the Finish 5/10K. The race was being managed by two friends from the North Dakota CattleWomen's Association and I was honored by the invitation. However, I also was a little nervous. I am not an elite runnner. I have never had a "podium finish." I didn't want to show up and turn in a mediocre performance!

And I didn't just want to set a new PR for the 10K (55:29 set in my first 10K in 2007). I wanted run the fastest race of my life! By that I mean a faster per mile pace than any race I had run at any distance. This would mean I would have to run faster than 7:45/mile, a pace I set in the mostly downhill Trolley Run in Kansas City way back in 2004. So I set my goal at 48:00 (essentially 7:44/mile).

Keep in mind this meant I'd have to run 6.2 miles (10K) at a faster pace than I had ever run 3.1 (5K). My 5K PR is 24:09 (7:46/mile). After I announced my goal on Facebook and began having second thoughts. What was I thinking? I'm 48 years old. I haven't run a sub-8 race in two years!

So I started ramping up my miles but, more important, the intensity of my running workouts. I began pushing myself to run harder and faster, incorporating interval training and speed work. On several occasions I was able to run a sub-8:00 pace in training over the past two months but nothing to indicate that I was capable of running the fastest race of my life.

Sheila pounds in the mile marker "steaks" while Kathy waits on the four-wheeler. The 10K course followed along the Missouri River into Fort Lincoln State Park in Mandan, ND.

I flew in to Bismarck, ND, on Thursday and got up Friday a.m. to help mark the course with my friend Kathy and Sheila. The plan was to drive the course, which included sections of bike path and road, on Kathy's four-wheeler, marking the miles using my Garmin Forerunner 410 GPS-eanbled running watch. The plan did not include doing this in cold (28F), windy and overcast conditions!

After marking the miles I headed out to conduct a TV interview with KX News (CBS) in Bismarck. I was still shivering when I showed up for the interview. From there I met Sheila at the KFYR (NBC) TV studio for a live interview on the Noon Report. Then it was back to the course to mark key turns along the route.

Outside the KFYR (NBC) TV studio in downtown Bismarck, ND

We wrapped up the day with dinner at Montana Mike's steakhouse in Mandan, where I ordered my traditional pre-race meal of steak (filet) and sweet potatoes, two power foods that provide great fuel for the physical activity. I hit the sack early but slept fitfully in nervous anticipation of the race the next morning.

Could I pull off the fastest race of my life or was I overly-ambitious in setting such a lofty goal? Only time would tell.

To be continued...

Cool Running

When I woke up yesterday morning and saw Facebook posts from friends in North Dakota (yes, I have friends in North Dakota) talking about snow I was a little worried. After all, the big race I have been training for since I parked the road bike and strapped on my running shoes is this weekend in North Dakota! While its not exactly like I'm on the Jamaican Bobsled team competing at the Calgary Olympics, the thought of running in the snow in October is a bit disconcerting, even for a guy from Colorado.

Heading out for the Turkey Rock Trot on Thanksgiving day 2007 is was 17F!

The good news is there was no snow on the ground when my flight arrived in Bismarck last night. It was cold and windy (temps in the 20s last night) but no wet stuff. And the forecast for tomorrow is sunny and cold (30s). Should be great running weather. I don't mind cold as long as the sun is shining.

I have run one race in extreme cold, the Turkey Rock Trot  on Thanksgiving Day 2007 in Castle Rock, CO. I have also run in pretty extreme heat. Temps topped out over 90F during the 13.1-mile run leg of the 2007 Vineman 70.3 triathlon. I'd take cold any day!

So I think things are looking good for me to make a run at setting a new personal record in the 10K. Actually, that should be fairly easy given that my best to date at this distance (I've only run two official 10Ks) was 55:29 at the Fans on the Field 10K in 2007. But my goal tomorrow is to break 48:00. That won't be easy. Given that my personal best in the 5K is 24:09, to break 48:00 I would essentially have to run two personal best 5Ks back-to-back!

I am now headed out to check out the course with Kathy Tokach and Sheila Ressler from the North Dakota Cattlewomen, sponsors of the race. Kathy and Sheila have done a great job planning the Inaugural Beefin It Up; Fuel for the Finish 5/10K race. Later this morning I will be conducting two TV interviews today as the official spokesrunner for this is a first-of-its-kind BEEF exclusive running event! Stay tuned for details and results.

Ride on!

Daren

Running into Fall

Wow. Nothing like taking a 2 month hiatus from blogging to help retain readers :) Of course, it helps to have readers to retain (hi mom!). Truth is I haven't had much to write about. I haven't had any events to train for since finishing Ride the Rockies in June so have just been working to maintain my weight and fitness level.


With the Hankster and Woody at the finish of RTR 2012.

I have also been transitioning from riding to running in anticipation of several Fall running events. Its my favorite time of year for running. My two fastest half marathons were run in September and October. Two years ago I set my personal best at 1:46:00 in the Waddell and Reed Kansas City Half Marathon. One year ago  I ran a 1:46:43 in the Rock 'n' Roll Denver half. My goal this year was to run one of these two events in sub-8 miles and break 1:45.

Me and Elvis at the finish of last year's Rock 'n' Roll Denver half.

Problem is I never pulled the trigger and registered for either event! Denver is next Saturday. I have until tomorrow to decide whether to register. I am following my two-week half marathon training program, so will be ready to run. The only problem is pulling the trigger on the $115 registration fee. That's a lot of money to pay to torture myself!

I'd really love to get back to KC to try and break my personal record. Unfortunately the $40 I could save on the registration fee wouldn't offset the travel costs to get there!

So I'm thinking I'm just going to focus my efforts this Fall on the first-ever Beefin It Up; Fuel for the Finish 5K Run/Walk 10K Run in Mandan, North Dakota, on October 6. I was invited by the North Dakota Cattlewomen to be the official spokesrunner for the event! I will be doing some TV interviews on Friday then running the 10K on Saturday.

My goal is to run a sub-50 minute race with a stretch goal to average 7:45/mile and break 48:00. I've only run two 10Ks before and my best is 55:29 at the Fans on the Field run in 2007. So this would be a significant improvement, to say the least. But I think it's doable. I'm running in the low 8:00s around my home at 6,400 ft and above (Mandan sits at 1,944) and I still have three weeks to train.

But there's still the Denver half next week. Should I do it??

Daren

Why I Eat Beef: Perspectives from a Meat Eater on Meatout Day

On the occasion of Meatout 2012, I thought I'd share my perspectives on why I eat meat, every day, mostly BEEF, as part of a healthful diet. Yes, that's right, I said I eat beef every day as part of a healthful diet. I will explain further in a moment. But first, in case you aren't familiar with Meatout, here is an explanation from their website (because I refuse to link to it):

"On (or around) March 20, thousands of caring people in all 50 U.S. states and two dozen other countries encourage their friends, families, and communities to 'kick the meat habit'  and explore a wholesome, compassionate diet of fruits, vegetables, and whole grains."

I find it interesting that the focus of this statement is on a "wholesome diet" when the organization behind Meatout is not a group of dietitians, doctors or health experts of any kind. Meatout is orchestrated by the Farm Animal Rights Movement (FARM), a 501(c)(3) national nonprofit organization "working to end the use of animals for food."

I think this is important to note because most anti-meat campaigns like Meatout and Meatless Monday have their roots in animal rights activism. So, for the record, I believe it is OK to raise animals to produce food. I also believe every animal raised for food should be treated properly throughout their life and the people I work for in the beef community believe the same.

Now, back to why I eat meat...



Beef provides 10 percent of 10 essential nutrients
for less than 10 percent of your daily calories.

I eat meat every day, mostly beef, because I know beef is a nutrient powerhouse that helps me “protein up” to provide the fuel to finish my everyday workouts, Ironman 70.3 triathlons and multi-day events like Ride the Rockies. In a study  on the effects of protein consumption on the muscle hypertropy during exercise, individuals who ate protein within an hour of exercise achieved more lean body mass than those who just ate protein in the morning and evening. Individuals also lost more fat when eating protein closer to the time of exercise. (Cribb, PJ and Hayes, A., Med Sci Sports Exerc, 38(11):1918-25, 2006.)

I eat beef because it provides the fuel my body needs to be physically active. Beef is a good or excellent source of 10 essential nutrients like zinc, iron, protein and B vitamins. Just remember the 10/10/10 rule. Beef provides more than 10 percent of 10 essential nutrients for less than 10 percent of your daily calories.

A Peanut Butter Power Bar provides less
than half the protein and more than twice
the calories than a 3 oz. serving of lean beef.

I even eat beef for weight maintenance during the winter months (at age 47 I find it harder and harder to avoid winter weight gain), I know that lean beef is a great source of high-quality protein in a low calorie, nutrient-rich package. On average, a 3-ounce serving of lean beef provides 154 calories and nearly 50 percent of the Daily Value for protein (25 grams). That's a lot less than peanut butter, black beans or other plant based protein sources, especially protein bars (a PowerBar Peanut Butter packs 240 calories for only 9 grams of protein!).

Finally, I eat beef because I know the latest research shows that eating lean beef as part of a heart healthy diet, every day, helps lower LDL (bad) cholesterol.

And that, my friends, is why I eat BEEF every day (even on Mondays)!

Ride on!

Daren

Great News for BEEF Lovers! BOLD New Study Shows Beef Plays Role in Cholesterol-Lowering Diets

My buddy Adam paired up these two
beautiful ribeyes to form a beef "heart."
(Disclaimer: Ribeye is NOT one of
the 29 Lean Cuts of Beef. It is,
however, one of my favorites!)

BEHOLD, beef lovers, I bring you BOLD news of great joy! A new study published in the January 2012 edition of American Journal of Clinical Nutrition shows that eating between 4.0 and 5.4 oz. of lean beef daily as part of a cholesterol-lowering diet can help lower LDL ("bad") cholesterol by 10 percent! According to the study, "beef can play a role in a cholesterol-lowering diet, despite commonly held beliefs."



Finally, some research that backs up what many of us have already known through personal experience. It's not the beef that leads to heart disease, its what you eat with it and what you do with it. Common sense and experience tells me that heart health is a total lifestyle issue.

When I was 30 years old, weighed 270, got no exercise and followed a high fat and high carb diet (including 3 Pepsis a day), my doctor told me I had high triglyceride and LDL levels, two early signs of heart disease.

The new MyPlate recommends at least
6 oz. of lean protein every day, more if
you are moderately physically active.

Today, at age 47, I get plenty of exercise, eat beef every day, and am trying to include more fruits, veggies and whole grains in my diet. Essentially, I try to follow the MyPlate recommendations including at least 6 oz. of lean protein every day (for men 31-50 years olf, click here to see the sex/age recommendations chart). That's a minimum number. If you are physically active more than 30 mins/day beyond regular activity you may need more.

Of course, my protein choice is beef because I believe beef offers more essential nutrients my body needs to be physically active for fewer calories than other proteins, including vegetable proteins. And now we have evidence that including lean beef in a cholesterol-lowering diet can improve heart health even better than heart heatlhy diets that emphasize plant proteins.

Specifically, the BOLD study (Beef in an Optimal Lean Diet) found that diets including lean beef every day are as effective in lowering total and LDL “bad” cholesterol as DASH (Dietary Approaches to Stop Hypertension) and other heart-healthy diets, many of which emphasize plant proteins.

“This research sheds new light on evidence supporting lean beef’s role in a heart-healthy diet. Study participants ate lean beef every day and still met targets for saturated fat intake,” says Penny Kris-Etherton, PhD, RD, distinguished professor of nutrition at PSU and the study’s principal investigator. “This study shows that nutrient-rich lean beef can be included as part of a heart-healthy diet that improves risk factors for cardiovascular disease.”

I love it when science validates common sense and real life experience!

Merry Christmas,

Daren

Is Bison Leaner Than Beef? Whatever, Turkey!

Updated March 19, 2013

Home on the Front Range: I stopped by to say hi to a bison herd on my ride along the Front Range of the Rockies this morning.

In the comments section of a recent Wall Street Journal article, Beef Industry Carves a Course, I read an interesting comment. "I think that if the beef industry was real smart, they would start to promote the leaner meats like buffalo," said Louis. "With buffalo meat you can literally have a good steak and not worry about clogging up your arteries."

To put it bluntly, that's a bunch of bull!

Speaking of bull, check out this huge bull bison!

I have several problems with Louis' comment. First, we don't raise buffalo in the U.S. We raise bison. Second, I'm not sure how it would be smart for the beef industry to promote bison. That's like saying Ford should promote Chevy. Third, and most important, you can enjoy many great lean beef steaks without worrying about clogging your arteries!

Having said that, I have nothing against bison. I occasionally enjoy a bison burger or steak. But is it true that bison meat is leaner? The answer, like most blanket statements about food, is "it depends." In the case of meat, it depends on the cut. Different cuts of beef and bison have different levels of fat content. A ribeye, for example, has more fat than a tenderloin. This is true for both beef and bison.

There are 29 cuts of beef that meet government guidelines for lean, including some of America's most popular steaks like tenderloin (filet mignon), strip loin (KC or NY strip) and the T-Bone (a filet on one side and a strip on the other). That means they fall between a skinless chicken breast and a skinless chicken thigh in fat content (not all chicken is lean, especially when you have to add fat to make it taste good!)

When it comes to ground meat, you have to check the label. The fat content depends on the blend. I checked the labels on some ground bison and ground beef this afternoon at my local grocery store. The only ground bison available was Great Range Ground Bison. This product is 90% lean and contains 11g of total fat (17% daily value) and 4g of saturated fat (20% daily value).

The "natural" ground beef in the same case was 91% lean and contains 10g total fat (15%) and also had 4g saturated fat (20%). In other words, the ground beef and ground bison was almost identical in fat to lean ratio.

I was watching the Food Network one day and the chef was making meatloaf. Her big tip was to substitute half the ground beef with ground turkey because it was leaner. In the next breath she said when buying ground beef always choose 80/20 because the fat adds flavor. Seriously?! So I also checked out the turkey aisle. Well, as Gomer Pyle would say, "Surprise, surprise, surprise." Most of the ground turkey in the meat case was 85/15 (85% lean).

And now Miss Turkey is promoting charbroiled turkey burgers for Carl'sJr./Hardees. Supposedly intended to attract customers looking for healthier choices, the Carl's Jr. Original Turkey Burger features red onion, tomato, dill pickles, ketchup and mayo and has 490 calories and 23 grams of total fat. But wait, the Carl's Jr. Big Hamburger (similar serving size) also has 490 calories but 5 grams less fat! Whatever, turkey! While I must admit I like the commercial with Miss Turkey, that's a bunch of bull!

 

So the next time you are buying meat, don't buy into the marketing bull. Read the label and make an intelligent choice. Why not choose LEAN ground beef and get all that great beef flavor with the same or less fat than ground bison or turkey?

Ride on!

Daren