Fueling for Optimal Performance

I’m excited to announce that I am a now an Ignite Naturals Ambassador and Athlete.  Why Team Ignite?  It comes down to my desire to fuel for optimal performance, and to do it with healthy, natural ingredients!

One principal that I have adopted in my training philosophy is that to achieve premium performance the body requires premium fuel!  Now, there has been a lot of studies done about fueling and nutrition for marathon training, and while I am not a scientist, nutritionist, or dietitian, I think most will agree that what a person / athlete puts in their body has an affect on their training, performance, etc.  My personal experience using the Nutribullet showed me what I was capable of when properly fueled.  More quality training miles led to fitness gains, those fitness gains led to better performance.  My experience training with Team Nutribullet helped me to achieve one of my major goals as a runner, one that was always elusive and seemingly unattainable for me, qualifying for The Boston Marathon!

There is something about reaching a difficult goal that helps to build confidence.  After the LA Marathon I decided to try for a new 5k PR, and in the process try for another goal that has been elusive to me, running a sub 18.  Though I finished shy of my ‘A’ Goal (18:07), I came close enough that I shattered any notion that I cannot achieve a goal that I have in my mind.  I believe I can, and will go further!  While I have come closer than ever to performing to my full potential, I don’t think I’m anywhere close to hitting my limits.  In fact, one saying that I share with others, and truly believe is that the only limits we have, are the ones we put upon ourselves!

As a member of Team Ignite Naturals, I’m joining a group of founding endurance athletes, nutrition specialists and doctors who are obsessed with revolutionizing sports nutrition using real food ingredients.  Ignite Naturals products include everything from hydration products, pre-workout nutrition, energy gels, recovery products and so much more.  I can chalk up my recent successes to my training and key workouts.  In a given training week I run hills, track repeats and speed work, tempo runs, progressive paced and long slow distance runs.  Quality workouts takes energy, it also takes its toll on the body and this is where nutrition, hydration, fueling and recovery products come in.

For sure my daily Nutribullet blasts have played a huge part, but experiencing the benefits of proper nutrition has led me to make other changes in my diet as well, being more conscious about the things I put into my body and strategic about fueling.  I don’t want to neglect anything that will allow me to train my hardest, perform my best, and be ready to do it again the next day.  I also don’t want to put just anything in my body.  Honestly, I have been reluctant in the past to use supplements.  It seems that just as often as there’s a new magic supplement, there is a new harmful ingredient discovered.  I much rather use a product with Natural Ingredients!

From here on out, I will continue to push my limits, strive to set new PR’s and break down more barriers to redefine what’s possible for me!

 

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2014 Victory for Victims 5k Recap

So how does one follow up a Marathon PR and Boston Qualifier?  How about by running a 5k!?  Doesn’t sound very logical, but that’s exactly what I did and it worked out pretty well for me!

Following the LA Marathon, I recovered quicker than I have after any of the previous 6 marathons I’ve run.  Chalk it up to improved fitness, chalk it up to improved nutrition, you can even chalk it up to running a smart race.  Whatever it is I felt pretty darn good a week out from the race.  I decided to take advantage of that and move forward with doing more running and focusing on speed.  I noticed some unexpected fitness gains.  It was weird to me to feel so strong at shorter distances so soon after the Marathon, though the feedback I received from other experienced runners is, this is not abnormal at all!  In fact, it happens often.

I decided to take advantage of this and shoot for a new 5k PR!  What race would I run?  I decided to return to the “scene of the crime” of the only official 5k I’ve done.  The Victory For Victims race which I ran in 2009 (and won my age group).  At that race I set my official PR of 19:37, though that wasn’t my primary target!

Cats Vitory

Going into this race I had an A goal, B goal and C goal. My A goal was a sub 18 min 5k. My B goal was sub 18:30 (to beat my boot camp 3 mile time), My C goal was simply to PR in the distance (beat 19:37).  The sub 18:00 time had some significance.  First, has to due with my Marine Corps background.  Runners under a certain age who complete the 3 mile run portion of their physical fitness test (PFT) in under 18 minutes are awarded the max allotted points.  Even though, at the age of 34 I would not be held to that same standard, and a 5k is technically .1 miles longer than the 3 mile distance.  The other significance was something I read on the website of The Los Angeles New Years Race.  Male runners who run sub 18 minutes are eligible for “Sub Elite” status.  Though I don’t consider myself “Sub Elite” it would be pretty cool to get that treatment at least for a day!

Anyway, I made it to Lake Balboa / Woodley Park bright and early at 6:30 am to pick up my my bib and t-shirt, and to meet up with some familiar faces (and some new ones).  I met up with Jeff from Runnergy Sherman Oaks who was meeting up with The New Basin Blues Running Club.  I had run with this group a lot in the past, especially on trails!  I caught up with some “long lost” friends and made friends with those I didn’t know so well.  Its definitely a nice way to start a race day morning with some great company!

Pre Race Blues

For a local 5k it was a well organized event and we had plenty to do at the start.  It was an expo set up with vendors, food (Panera Bread supplied pre run Bagel Bites) and swag giveaways (I got a Brooks Mustache Keychain).  The Laker Girls were on hand to motivate the runners before the start, though I don’t remember them leading a full warmup as they did in previous years, but I may have been pre-occupied.  Olympian Raefer Johnson was on hand as an annual staple to this event.  He spoke before the race kicked off and stuck around for the award ceremony post race.

V4V 5k Start Line
At the start of the race everyone was jockeying for position, I told a much older woman to be careful standing right at the start line as some faster runners may try to push her out of the way. When the horn went off I fought a little to get my space and I was off like a bat out of hell. With all of the adrenaline (and a little bit of caffeine) I was flying!  When I looked at my watch I realized it was not a pace I could maintain for the entire 5k and came to my senses a bit to avoid blowing up completely.  I gradually settled down and followed up the 5:35 first mile with a 5:53 second mile. All the while I was competing with a runner named Rene Canizales.  Rene is a New Basin Blues Team Member whom I met before the race. Very nice guy, but who says nice guys ain’t competitive?!  We took turns passing each-other at different parts of the race but neither of us was ever too far behind from the other.  The final mile plus was tough! I felt like I was just hanging on at this point, but I was still giving my all!  This is where my one gripe with the race comes in.  The course, at some critical parts was not very clearly marked, and in the final mile it really made a difference! I nearly missed a vital turn but quickly recovered.  Thankfully there were some volunteers to show the way… at the last second!  I also had to dodge some on-coming runners from the back of the pack.  They were coming while I was going.  The final obstacle was a pedestrian tunnel which dipped down and then back up ending back at the park for a final right turn on the grass to the finish line.  Though I was slightly ahead when we got out of the tunnel, Rene out kicked me from there, and I had no answer!

V4V 5k Finish
My final time was 18:07 with Rene ahead of me at 18:03.  After the race we congratulated each other, I then found out Rene was not even in my age group!  He’s 37 and I’m 34, nonetheless, it was motivation that pushed us both and we were both appreciative of each other for that purpose!  I finished 9th overall and 1st in my Age Group. Rene was 8th overall and 2nd in his age group. It felt great to know that I gave it all I had out there! No doubt the friendly competition helped! I am thrilled with my new PR and still have a sub 18 minute 5k goal within reach!

Results 2 Results 1

Post race festivities were great with hot food from El Torro and Ice Cream cones from Ben and Jerry’s. There were free massages available for runners as well!  The awards ceremony was great as every age group winner were called up by name to receive a medal presented by Raefer Johnson.  For this race there are no finishers medals for all participants, so if you want to leave with “bling”, you have to place in your age group!

Age Division Winners Men

Finally a nice bonus is the race pics which were made available online for free!  No, not the type with the big bold PROOF stamped on it, but a high quality race pic that can even be personalized with your name and finishing time!

Post Race Group

Post Race Thoughts: I guess with the 5k, there isn’t as much to pick apart with such a short race.  I definitely think I could tweak my strategy a bit and run more even splits, but that’s pretty much all I would change.  I wore my New Balance Minimus 20v2 for this race and they performed wonderfully.  I didn’t feel them, or at any point did I think abut them which is great!  This also shows that I was running with good form, since in these shoes you you feel it when your form is not right!  I’m not sure what’s next for me.  I’m eyeing a Fall Marathon but will likely run a 10k, Half Marathon, or both before then!  I hope to keep the PR streak going!

Happy Running!

New Basin Blues CATS Team