I finished the marathon, on my watch, in 5hrs. 28 minutes/ 12:43 per mile pace.  Officially, I crossed the finish line in 5 hrs. 40mins.  My garmin (gps watch) stops when I stop, during the race I took numerous breaks, stopped to stretch, get rocks out of my shoe etc. the official clock runs nonstop, and doesn't take into account any stoppage.  This marathon consisted of 4, 6.5 mile loops, around the seabrook trails.  The seabrook trails are just west of the Kemah bridge and are a fun and interesting place to jog/walk. 

It was a great learning experience for me as I gear up for a full IronMan in september.  I had to overcome two "weird" injuries, one in my right knee and one in my right ankle.  For two weeks following the austin 1/2, I couln't train like needed to for this race.  My goal was to run Austin (13.1), the following weekend run 18, then the next weekend, run 20.  Well, the injuries put a stop to all that and the longest distance I could "muster" up prior to the marathon was 10 miles.  I can tell you that this lack of training really put a damper on a strong finish. The first 13.1 miles went well, as it should, but around mile 20ish... phew, what a challenge.  Once I surpassed 13 miles, I was venturing into uncharted territories, no doubt.  I honestly didn't know what my body was going to do, or if my lower right leg would hold up.  Cardiovascularly, I felt fine, physically (muscles, joints, tendons) was a different story.  Luckily, I had a back up plan that I had used for my last 1/2 ironman.  I resorted to a run/walk method for the last half.  At first, miles 15 - 18, I would walk at every water station, for miles, 19 -22, I used the 5 min. run/1 min. walk.  For the finish, I walked more than I ran.  No big deal, the bottom-line is that I finished.  Next time, I will be stronger based on this experience.

Just like bootcamp.  The first monday is always a learning experience for everyone, especially if it's your very first monday, ever.  You feel weak, fatigued, etc., but by the next monday, your are stronger than ever due to your body becoming accustomed to moving and being active.  You learn to listen to your body, you condition your body and mind, and boom... the reps/sets and exercises are no problem for you... that is, until I change it up on you.  The key, as always, is set a goal and do everything in your power to achieve it. 

vince g.

PS- I had the privilege of carry my son, kai, in my arms through the finish line. 

   Well, maybe it wasn't the real deal on television, but either way you look at it, I won!  Quick review, I teach at Berry Miller JH, in Pearland, and we put on a version of the "biggest loser" contest for the faculty and staff.  Not only did I win this contest at our school but I also consulted (workout routines and nutritional advice) the winner of last fall's "biggest loser" at another jr. high within the district.  Pretty cool huh?  2 for 2!  Not tooting my own horn, well sort of, but the main reason I am sharing this information with you is because what I do... what ABC is about, .... WORKS... for YOU and ME!!!!  Stay consistent, eat well, get active and your life will change, trust me. 

So, what did I do... For starters, I re-evualated everything I was doing, nutrition wise.  My activity level was fine, so I had to dig just a little deeper to get to the root of the problem.  As I mentioned before, I checked into my sodium intake and also began to "REALLY" study those labels.  Nothing new here, nothing fancy, I simply went back to the basics of nutrition.  I limited myself to 1000mg per day, although the daily recommended is about 2300mg, and I also cut back on my caloric intake as well.

Here's what  I  was doing...

(diet coke)Breakfast - (diet coke)snack- lunch - (diet coke)snack- snack -(diet coke)dinner - snack (diet coke)... get the picture!
I was eating healthy as well, not a whole lot of fat or empty calories in my diet.  A lot of times, fast food was mixed in prior to the competition, once again, I would order grilled chicken, with a diet coke.  Imagine that! 

The biggest issue with my diet was the sodium intake.  Diet Coke (Can) has about 40mg of sodium per serving, the 20 ounce bottles has about 70mg, with 2.5 servings.  When you drink 4 cans a day, plus one 20 ouncer... now you are talking about consuming over half of your daily sodium intake on diet coke alone. 

Now, allow me to discuss my lunch... progresso chicken noodle soup, tuna fish, diet coke... well, the soup is fat free, for the most part, but it contains 950mg of sodium X 2 servings... 1900mg just on the soup, plus the tuna fish, approx, 250mg per serving, not to mention the diet cokes.  Ladies and gentlemen, here lies the problem!!! Did I mention that this was just lunch and drinks?  Every now and then I would mix in a "lean cuisine"... not good... high in sodium as well. 

As you can see, I wasn't necessarily eating high fat/ empty calorie meals everyday, but I was consuming too much sodium to say the least.

I was also eating too much per day.  Yes, it is recommended to eat 5 - 6x per day to increase your metabolism and avoid the hunger pains which can trigger an unwanted emotional response to eating everything is site, but I was taking it too far. 

Here's what I do today: 

First, I cut out all diet cokes to almost zero.  I will have one every now then, but not every day or every hour per day. 
Second, replaced diet coke with water!!! So simple!!!! 
Third, switched to salads... lots of greens, with chicken or turkey for lunch.  If I do have soup,  I find the one with the least sodium and I do not drink the broth. 
Forth, read the labels.
Fifth, switched from eating 6-7 times per day to 5 times per day.
And lastly, I simple picked up my activity level. 

There it is, nothing fancy, just good 'ole fashioned work habits and basic nutrition.  Guess what?  I feel so much better, clothes are falling off of me, plus my performance while I am working out is better which allows me to see even greater results.

You can do it, too!!!  I wish I could say or write a book on a new "DIET TREND"... maybe I could call it the "NO SODIUM" diet.  Heck, there for a little bit, people were hooked on the "NO CARB" diet!!! LOL... No carbs = no energy to workout!!! Don't do it. 

This is the last week of the Feb. 9th bootcamp, and it has been a ton of fun.  We have good numbers, but more importantly a supportive environment and bunch of ladies who work hard.  Keep pushing into this last week and you will achieve your goals.  PUSH!

Typically, we have a week off b/t camps, but this is not the case this month!  Although the last day of this camp is March 6, we will begin the next camp March 9th.  The March 9th camp is special for two reasons,
one, it's our two week spring break body blitz camp!  Believe it or not, you can see a difference in yourself in just two weeks. 
two, if the numbers are good, I will begin a new evening boot camp class beginning at 6:45pm at Centinnial Park.  (south end of the park, across the bridge.)  This camp will be a 3 day camp, Monday, Tuesday, and Thursday only.  It will also be CO-ED, so bring a friend, husband, or significant other along for the ride.


NEXT RACE:  SeaBrook Trails MARATHON>>>  phew... 26.1 miles.  This will be my first marathon, ever!  Anxious to say the least, but excited as well.  This will be my stepping stone towards my training for a FULL IRON MAN in September.  More on that at a later date.

Keep checking back as I intend to update this blog daily.

vince g.

Well, it's been awhile, I tell you.  I do a lot of my updating via facebook, for starters, but I also have been busy with training, boot camps, races, and now... coaching track and field at the jr. high I teach at here in Pearland. 

1.  Weight Loss...
A couple of coaches at the jr. high I teach at decided to run a "biggest loser" contest for the faculty and staff just to for a little fun, competition, and for everyone, a goal to accomplish.  So, I decided to enter it just to not only push my limits but also to provided a testament based on my experiences and results.  The contest is in its final week beginning tomorrow, and well... I am in the LEAD!  I initially weighed in at 224lbs about 5 weeks ago, now  I am whopping 210lbs although last week I weighed in at 207lbs. 

Last week, I "tweaked" my knee and couldn't run all week including this past weekend, and ventured away from diet just a tad.  (another faculty member decided to throw a fat tuesday luncheon... go figure) Once again, increase caloric intake with a drop in activity level equals wt. gain not wt. loss.  Plain and simple.

I will reveal my regimen next week.  But basically, staying discipline and practicing what I preach is my secret.  Eat breakfast, small snack, lunch, and dinner.  I also have increased my activity level as well... more on that later. 

DIET COKE:  phew... basically stopped drinking it cold turkey!  One every now and then is fine, but drinking them at a drop of hat is not healthy nor good for your metabolism, period.

SODIUM:  I really began to watch this in my diet.  I limit myself to just 1000mg per day.  Began to check all labels and was shocked as to how much I was consuming during lunch, alone.  Soups, frozen foods, quick meals like "healthy choice" microwavable meals... and diet coke all have high sodium content.  Sodium, taken in excess, can slow your metabolism and inhibit your fat burning process.  Excess sodium can be stored underneath the skin and slow down your body's ability to burn fat.  Crazy, but true. 

DAILY EATING HABITS;  Figured out my basal metabolic rate and use this as my guide based on my activity level.  I now eat a well balanced diet consisting of salads, lean meats, and fresh fruits and vegetables.


I will keep you posted on my wt. loss as I get closer to Friday... the last day of the contest! 



AUSTIN 1/2 MARATHON:  I completed the 13.1 miles in 2 hrs. and 20 minutes.  Although, I have completed 3 1/2 iron men, which ends with a 1/2 marathon, this was my first 1/2 marathon race.

It was nice to only have to run, but nonetheless it was challenging.  

DAD:  MY RUNNING COACH!!!
My father also completed the race as well.  This was his first 1/2 marathon, but he his no stranger to endurance running having completed 9 Houston marathons, 2 Austin marathons, 3 san antonio marathons, 3 1/2 iron men, 1 New York marathon, and countless other marathons that I have lost count of, not to mention all the 5 and 10 k's he has completed as well.  

He has also completed the big daddy of them all when it comes to endurance running... a 50 miler in Sam Houston's state park... 10 hrs of running.

Having mentioned this, going into this race he was coming off the Houston and San Antonio marathons, respectively, and the Conroe 1/2 iron man this past November.  Needless to say, he was glad to only have to complete 13.1 miles while battling a severe heel spur. 

Did I mention that he only started the whole running thing and multi-sport after the age of 45!  Not like he has been doing this stuff his whole life.  He simply wanted to make a change for the better which sparked his interest in eating healthier and becoming active. 

You can do it as well!!!!! All you have to do is "JUST START."