Vote for ASA-ETC, Win Crap

VOTE FOR ASA-ETC through the 150 DAYS OF GIVING from First Tennessee Foundation. They are giving away $5,000 each day to the organization that receives the most votes. To help bolster the votes for the Autism Society of America East Tennessee Chapter, I’m running a contest. Based on my much loved, world famous “Guess My Time, Win Crap” contest I run for my races, I’m hosting the “Vote for ASA-ETC, Win Crap” contest starting TODAY (8/13/2014) through 8/21/14!

Who can play:
Anyone and EVERYONE! It doesn’t matter where you are, just that you have an internet connection in some shape or form to cast your vote.

Here’s how to Vote:
Each day go to: http://www.150daysofgiving.com/npo/index.
Search for “Autism” and click on AUTISM SCOIETY OF EAST TENNESSEE’s ‘Vote’ button.
You’ll need to type in a 6 digit code to verify that you are human. You should see a confirmation that your vote has been registered.

How often can you vote:
You can vote once per day on a device with each browser you have installed. This means that if you have or use more than 1 browser (say, Internet Explorer and Firefox) you can vote EACH day on EACH browser.

For Example, on my work computer I use the following browsers:
Chrome, Firefox, Opera, Safari, Palemoon, Maxthon, and Internet Explorer

So just from my work computer, I can vote 7 times per day. I can then go to my mobile device (phone, tablets, etc) and vote from there. So in a day I can vote 8 times.

The “Win Crap” Entry Rules:
I’ll have NO idea if/when you vote, so you have to let me know. Please comment on my blog, Facebook or Twitter post with the Date and Number of Times you voted that day. This means that anyone can play, we don’t have to be friends on Facebook or follow each other on Twitter, just point people to my blog and they can leave their info.

I’ll compile the results and will try to post a running tally of those that voted and the number of votes. I will weigh the number of TOTAL votes of each person that enters for the random selection. This means that if you vote often your chances of winning will increase and like the lottery, if you don’t play, you can’t win.

Votes will be collected until 1) ASA-ETC Wins or 2)The Contest ends on 8/21

There WILL be a winner, regardless of the other contest outcome.

So what Crap will you win?
I don’t know the total prize package at this point. You can go look at my more recent Guess My Time, Win Crap contest and see what was won to get some idea. Just to up the ante, I will use some of MyCokeRewards points (thank you to the kind souls that give me their points!) and get “something [cluck] real nice”! Oh, and I have an unopened Sharpie… I mean who doesn’t love Sharpies?

[UPDATE: Prize Picture]

Vote for ASA-ETC, Win Crap Prizes

Licensed Cadillac purse from GM 
Livestrong Coffee Mug
Pay It Forward wristband
New (even uncapped!) Black Sharpie Marker
Autism awareness themed puzzle piece lapel pin
Magnetic memo pad
Coupon for a free 12-Pack of Coca-Cola Product (Not Shown)

Disclaimer: If you do win AND if I don’t have it already, you must submit to me your mailing address so that I can send you the prize and/or prizes. This of course, will subject you such things as random mailings, holiday greetings and anything else that I might have in store for you. MUHAHAHAHA

Vote for ASA-ETC, Win Crap envisioned by the creative braintrust at What Jen Finds and operated by PRIZ3S a division of planet3rry.com

 

 

 

2014 Panerathon Expo 10k Race Report

2014 Panerathon Expo 10k
05/24/2014

This was my 11th Expo race, the 10th consecutive one for the 10k flavor. My very first Expo in 1998 was the 5k distance when I was but a noob runner. I had only started running 3 months prior. The Expo is a long standing race in the Knoxville area with a choice of a 5k or 10k distance, this year was the 37th running of the Expo. It has had different sponsors throughout the years (like News Sentinel Expo) as well as different course routes. Here’s a picture from 1981-82 when it started on Gay Street downtown.

Run Expo

This year the sponsor was Panera Bread (hence Panerathon) with benefits of the race going to one of our local food banks, Second Harvest.

Expo 10k PR Time 51:11 (but not for this particular course)

Prerace

2 weeks leading up to Expo, I started a Sugar Detox eating change in an effort to lower my sugar cravings and cut back on my sugar intake. Expo fell on Day 13 out of 14. If you were to ask me a week before I started my detox, “Hey Terry, what do you think your Expo finishing time is going to be?” I would have replied, “about 52-53 minutes”.

However, I was having some energy and leg hurting problems. You can look at the archives for May 2014 and see my blog entries for my detox. Leading up to Expo, I wasn’t sure if I was going to be under an hour. I had come to peace with the change in finishing time because of my detox, it just was a timing (pun intended) issue.

As with just about every KTC race that I run, I sought out a volunteer spot I could do before the race and still run the race. This time is was Course Setup: Water Stop Edition. I helped fill the big coolers of water and gatorade and take them out to the spots on the course. Apart from getting wet trying to handle the leaky coolers, it was straightforward work and earned me another coupon to go toward a future race. Also, I knew exactly where they were located on the course beforehand.

One of my taekwondo friends was going to be running the race and looking to finish under an hour. So, I figured that I might hang with him as long as I could. For anonymity sake, since I haven’t asked permission to use his likeness, we’ll just call him, Mr. P for now. I found Mr. P hanging out in the courtyard and we chatted for a while waiting for the race to begin.

Earlier in the week, one of my runner friends posted on Facebook about something call a sQoosh. It was some sort of wristband, sweat picker-upper type of thing and I commented that I would probably like it because I sweat profusely. I was even thinking about using it more for taekwondo because I’m like a faucet after sparring with my gear. To my surprise, he sent me one to try out and it arrived Friday, just in time.

sQoosh Sweat Band

Race

This year’s course was something quite different. Instead of going down the long hill, we were going to go up it… twice. It was a two loop course, with running up a fairly challenging hill right at the start and then again in the middle. Just how I like it.

2014 Panerathon Race Map

I noticed that there seemed to be ALOT less people at this race than last years. Looking at the Results Section on the Knoxville Track Club website, there were 878 finishers for both races in 2013 and only 679 finishers in 2014, so it was a big difference.

We had the National Anthem, the runner’s count and then we were off. I was going to try to run with Mr. P, but in about 20 yards, he was ahead of me and I thought it would be better for me to conserve at the start and let him go on ahead.

I struggled a bit up the first big long hill, I just didn’t have the energy to surge up the hill. At the top of the hill, the fact that I had been hydrating well became reality and I soon started looking for places that I could ditch and do my business. I peeled off and took nature’s call. Since I wasn’t concerned too much about time, i worked my way out of the brush and got back into my pace.

The first loop went well, or rather I didn’t die. On the way up the long big hill for the second time, I just churned my legs. Something weird was happening on this second loop, my shoulders and arms were starting to hurt, like hurt-hurt, painful hurt to move them. Then at the water stop, I was feeling my legs getting heavier and heavier. It was a struggle back over the Henley Street bridge.

At this point, there was a little more than mile in the race and I wasn’t sure how I would do. My legs were lead weights and my arms were aching badly. I saw my friend Mr. P up ahead and realized that both of us were going to make under an hour. The turn off Henley Street was a slight up hill and I didn’t had the energy to maintain my pace and slowed down.

I kept up a slow but steady pace, basically all that I could muster until the Mile 6 marker and made my assessment of how much I had left in the tank. I was in quite a bit of pain in my arms, and my legs still felt heavy. On the last turn with a little more than 0.1 mile left, I made my plan.

My plan was that I would start my ‘kick’ with about 50 yards left to go. I would bump up my pace and if I had anything left, I would open the throttle.

After the turn, I had to hold back because even though I was hurting, I was all-business. I saw runners ahead of me and I wanted to pass them, but I couldn’t kick from the turn, there was too much course left.  I didn’t want to overtake someone only to have them surge past me just before the finish line. One runner ahead of me was fading and I didn’t need to worry about him, I would pass him.

However, with about 300 feet left in the race, there were a couple of runners ahead that might be within my reach. I skipped the water stop that was about 250 feet from race finish (it also served during the race) and surged forward. I ended up passing one of my KTC friends who ALWAYS finishes before me (because she’s inherently faster) but was having a slow day. With just mere feet between me and the finish line, I surged past my friend Mr. P and then crossed the finish line just ahead of him. This was a race, not a fun run.

Chip Time: 56:06
Overall Place 184/404
Age Group 15/26

 

 

Post 14 Day Sugar Detox Week 1

I was happy to add sugar back to my diet, it at least gave me a little more variety. Since I was making this detox strategy up pretty much on my own, I decided that I would add “more natural” forms of sugar first. I would add back Grade B Maple Syrup and Honey as they are “less” processed than others.

When I had my first teaspoon of maple syrup… wow it was sweet. Tasted really good but sweet. I almost was thankful for not having these food for 2 weeks, just to have them taste so much more vibrant! I also added fruit back as well. We had a pluethera of cherries that I dove into. I also had some apple leftovers from The Elder’s Morning Fruit. I also went for some grapes at the grocery store and on the weekend hacked up the first watermelon of the season. I also added rice and potatoes back into the mix which I made sure to measure our serving size for the rice.

I did not get a chance to run at all that week, but all the soreness was gone from my legs, plus what ever was up with my triceps at Expo 10k was gone. I felt pretty good at tae kwon do as well.

Tracking my food intake was going well using the MyFitnessPal app. In fact, everyday but 1, I was hundreds of calories short of my 2060 Calorie goal. I’m not sure why it picked that particular number, but I went with it  [Ed. Note: I found out later it was set to get me to a goal weight of 165lbs]. In the weight department, the lowest reading that week was 166.6. That was 9.4 lbs lost in a 2.5 weeks. Again, I wasn’t trying to lose the weight but it was a nice bonus. Over the weekend, I went back up to 169. I have noticed in sparring at TKD, while I don’t have the extra “weight” behind my attacks, I feel much more agile.

On Saturday night, I enjoyed my first “candy” chocolate with just a tablespoon of some Enjoy Life Chocolate chips. These chips are as allergen free as you can get and so it was a little reward.

In Post Week 2, I’m going to add in foods that have sugar, straight up sugar, back into the mix. I’ll still limit the amount that I eat, but won’t avoid it.

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Post Week 1: Mon May 26th – Sun Jun 1

Starting weight: 170.6, Ending Weight: 169

 

14 Day Sugar Detox – Days 13 and 14

It’s come to a close and I only cheated once. We went to friend’s house on Saturday (Day 13) because their cherry tree was bearing fruit and while climbing in the tree picking cherries I ate a few. Okay… I had about 20 or so, but at least it was just fruit.

On Friday (Day 12), I started tracking my food using MyFitnessPal, I remembered I had an account from years back and was able to log back in. I’ll use it to track my food and hopefully change some of my bad eating habits. So far the results have been quite interesting… so far, first couples of days I have left 900-1100 calories each day unconsumed.

Now that the 14 Day Sugar Detox is over, I’ll add back in fruits, carbs (rice and potatoes) and peanuts & cashews. I’m going to avoid white and brown sugars and just add in Grade B Maple Syrup and Honey back into rotation. Then add back in everything, but just in moderation. I do want to make some homemade chocolate ice cream this summer.
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Day 13 – 5/24/14 Saturday
Weight: 170.4
Day 14 – 5/25/14 Sunday
Weight: 171.2
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My Expo 10k race went well. I ran much faster than I thought I would but my quads and triceps really hurt. Full Race Report in near future.

Now that’s over, I’m glad that I did it. It was a nice little “reset” program that will hopefully get my eating back in order or at least on the right track. I have to not starve myself because I don’t want to take the time to figure out the nutritional facts or just stressed out that I’m not getting the exact numbers. I tend to do that.

14 Day Sugar Detox – Day 11and 12

I’m ready for these 14 days to come to a close. While I have been able abstaining from sugar, my food choices have been pretty limited, especially with what I am used to eating. I plan on having a big Ole Watermelon on Monday and getting back to a more balanced course of eating. Although I am motivated to balance everything out, I’m not too motivated to type anything today…

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Day 11 - 5/22/14 - Thursday

Weight: 171.4

Day 12 – 5/23/14 – Friday

Weight: 171.0

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My Thursday lunchtime run stunk something fierce. My mile splits for the 4.45mi run were 9:06, 9:41, 10:43, and 12:28. So I started okay, but then it wasn’t pretty at all. I’m not sure how I will fair at my race on Saturday.

Friday I am taking as a complete rest day. I didn’t have a lunchtime run and will forgo taekwondo tonight as well. My legs have felt more “normal” today.

14 Day Sugar Detox – Day 10

Zhan commented on my Tuesday’s post (Day 9) “why not let fruit back in after the 14 day mark, and no processed sugar for two more weeks.” Which intrigued me greatly. After all, you’ll see below how things are progressing with my running and I do want things to get better. Then, my other friend, Gray (Like the Color), commented that “You don’t mention that more than half the kcal in your chocolates is from fat, and much of it probably saturated.” Busted.

Saturated Fat. That’s my real (health) enemy here. It’s not necessarily the sugar (it’s evil enough though) but my will power broken down to avoid the easily accessible (and free) high quality (as in not crappy chocolates). I find this lack of will power, disturbing.

On Tuesday, I took into account Jen’s suggestion of One Dessert A Day and made a draft of a tracking chart with allocations of chocolate for morning and afternoon. Now, after Gray’s enlightening comment about Saturated Fat, I know that I am going to have to track what I eat now (at least for a while). Because if I track, then I will have more will power to control what I put in my mouth. Then I make it a habit… then slack off a bit and then…. INTERVENTION!

So, track I will, except… I’m going to take into Zhan’s little suggestion/challenge with a little modification. Monday (5/26) will be the end of Sugar Detox, but I will not just jump back in sugar eating full tilt. I’m thinking that I will add back in foods that have sugar “naturally” and avoid processed sugar with one exception. That one exception will be Grade B Maple syrup but like I mentioned above, I will be tracking so I will be in the know about my intake. And I’ll do this for another 2 weeks so that as Zhan wrote, “See what happens…”

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Day 10 – 5/21/14 – Wednesday

Weight: 172

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My legs were dead, all day long. However, despite them feeling dead similar to how they feel after a strenuous trail run, I didn’t change my schedule. I walked about 0.3 of a mile from my car to the office but the one flight of stairs was tougher than usual. My lunchtime run wasn’t terrible, but the hills were killer. I did breakdown when I got back from lunch and took the elevator.

My legs felt drained going to taekwondo practice, but I went at full speed the entire time. However, that evening they felt really drained. It was kind of weird because they felt heavy but they didn’t feel “sore”. Usually, when they feel drained, they feel sore. I dunno.

14 Day Sugar Detox – Day 9

I will shed a little light on why I needed to do this Sugar “reset”. I am very much a chocoholic and this intervention, while I won’t abstain from chocolate in the future, will give me some proof that I don’t need to eat it 24/7 and to be aware of how much I eat.

Here are a few of the chocolates that are available with ease at my work along with some of the nutritional facts. There are other candies that are accessible, these are the main culprits.

Hershey Kisses (9pcs) – 210 calories, 12g total fat/7g sat fat, Carbs 25g (23g Sugar, 1g fiber), 3g Protein

Mini Reese’s Peanut Butter Cups (5pcs) – 220 calories, 13g total fat/ 5g sat Fat, Carbs 26g (23g Sugar, 1g fiber), 4g protein

Mini Nestle Crunch (3pcs) – 180 calories, 9g total fat/ 6g sat fat, Carbs 25g (21g Sugar, 1g fiber), 2g protein

Mini Snickers (4pcs) – 170 calories, 8g total fat/3g sat fat, Carbs 22g (18g Sugar, 1g fiber), 3g protein

I don’t know how many pieces of chocolate that I happen to take in any given day. Sometimes it is less, sometimes it is more (especially if work is real stressful).  For giggles sake, I am going to speculate that on average, I might get 24 pieces of chocolate, to make the math easier. 12 pieces before lunch and 12 in the afternoon. And it’s usually like 2-3 pcs when I go to the restroom or something like that, so it’s typically spread out over a few hours.

This totals to 861Calories, 49g total fat/23g sat fat, Carbs 105g (90g Sugar, 5g fiber), 15g protein

I’m going to use the 2,500 Calorie Daily Allowance values as I am a fairly active guy and by default need the extra fuel. So, just on this guess of chocolate alone, the chocolate eating accounts for 34% of Caloric intake, 61% of Fat, 92% of Saturated Fat and 28% Carbohydrates. Funny enough, there is no recommended daily allowance for sugar by itself, only total carbohydrates and fiber but not for sugar or  protein. And this is for the day, not including breakfast, lunch, dinner and any other snacks.

So, the decision to make, is how much to allow back into my diet. I have that schedule for the content portion of Day 12 write up.

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Day 9 – 5/20/14 Tuesday

Weight: 171.6

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It’s only 2 data points per category (the HORROR!) but the distances are the same routes, so that helps the comparison.

running before sugar

5/7/2014 3.35 31:14 Pace: 9:19 min/mile
5/9/2014 4.45 40:43 Pace: 9:08 min/mile

running during detox

5/14/2014 3.35 31:52 Pace: 9:30 min/mile
5/16/2014 4.45 45:13 Pace: 10:09 min/mile

I’m not surprised at all, I fatigue faster, but while my body is slowing down, mentally I still feel strong. This is unlike what happens when someone hits “The Wall” (as in The Matrix, there is no spoon, there is no wall) where the physical and mental energy levels are at a low.

I ran 8x400m repeats and I couldn’t keep the pace very well, my best lap was a 1:50 min (7:20 min/mile equivalent) whereas earlier this year, I was able to run repeats in the 1:35 min time frame (6:20 min/mile equivalent). What does this really mean? I’ll speculate on it real soon.

 

 

14 Day Sugar Detox – Day 8

20140520detoxOver the weekend I was asked about the program that I was using and so I promised that I would make one of the “content” portion of the posts about the program.

Disclaimer: I am using this program as one might use a power tool without any knowledge. I’m quite sure that one could reap more benefit out of this by following the tutelage of the brain trust, Olga Arnold, NTP.

Here are the claimed benefits listed on the website:

Why Sugar Detox?
Lose unwanted pounds
Eliminate energy spikes and crashes throughout the day
Reduce or eliminate your cravings for sweets

Sugar is linked to:
Elevated triglycerides, increased LDL and VLDL (“bad cholesterol”)
Increased rate of aging
Negatively affected mood and depression
Headaches
A suppressed immune system

You can get the eating guidelines if you do a Google Search for “14 day Sugar Detox”. I don’t believe that it’s all inclusive and you can do a little bit of sleuthing on what you can and cannot eat. For example, in the NO FOODS section, it says that you stay away from “Milk: Skim, 1%, 2%, Low fat, Rice milk, oat milk” BUT in the YES FOODS it says that you can have Whole Fat Yogurt. Our conclusion is that Whole Fat Milk is acceptable.

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Day 8 – 5/19/14 – Monday

Weight: 171.6

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Since it was Monday, I brought Stevia (here’s a link some info on stevia) back and I have one word to describe the return of the first sweetener in my Sugar fast, “meh”. Stevia is not my favorite sweetener, more on that in a future post. I ended up only using a little less than 1/2 tsp, most of which was in a protein shake that I had for dinner before Taekwondo.

Today was the first day that my weight actually increased. I really don’t care because this little endeavour wasn’t about losing weight, that was just a bonus. In the end, it’s weight I don’t have to carry while running, but in tomorrow’s post, I’m going to outline the negative effect of this sugar (i.e. energy fast) has on my running and how it will effect Saturday’s Race.

 

14 Day Sugar Detox – Days 6 & 7

I am in the initial process (i.e. just thinking) of how I will reintroduce sugar and what rules I will make in my sugar consumption. I don’t think that I will track the actual numbers of what I eat, which I did back in my “modified” Atkins regiment of 2003, but rather an allocation of sugar yumminess. For example, one of the eating rules for The Boys is they may have 1 dessert a day. The definition of said “dessert”, by crafty design of My Lovely and Talented Wife, is ambiguous and we have liberty as to what is and what is not a dessert.

Since I know this methodology works, I am leaning toward something like this, so that I have some guidelines of moderation. I’m planning on making some sort of checklist that I can follow, so that it will be easy and visual. My goal is to present it on the Friday the 23rd post.

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Day 6 – 5/17/14 Saturday; Weight: 171.2

Day 7 – 5/18/14 Sunday; Weight 171.2

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It’s much tougher being at the house all day and trying to avoid eating certain things. I made bread in the bread machine and I stopped myself when I went to eat the dough stuck to the spatula. Then the aroma of the bread didn’t help.  Now when Jen asked if she could eat some cake, that was fine… not a problem with that.

I ate some popcorn during Family Movie Night (Friday) because that is what we do. Technically, I can eat corn, but I think it’s referring to unprocessed corn… not popcorn, but I’m going with it.

Sunday proved to be pretty comfortable in the hunger-type games. I typically have coffee with some creamer at our church’s coffee bar, but had to settle for black… no issues. My meals consisted of curry chicken salad and cheese.

 

14 Day Sugar Detox – Day 5

Come Monday, it’ll be all right. I’m going to add back only stevia to my diet. I may even limit the number of times that I use it. Really it will used mainly for sweetening coffee and making a protein shake. I tried unsweetened coconut milk and unsweetened chocolate in an effort to make something chocolately delicious. It did not reach expectations. If I add egg white protein powder and a touch of stevia, I think that will work better. Best chocolate thing right now with no sweetener is Almond Butter with some unsweetened chocolate.

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Day 5 – 5/16/14 Friday

Weight: 172.2

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Today my legs felt sore. Like, post hard race sore. Despite the cold and the rain, I went for a run at lunchtime. Crazy Tennessee Weather was that it stopped rainy and I had to take off the long-sleeved shirt because I was starting to overheat. A strange thing happened and that my arms started to hurt in the same fashion my legs were. I started in my right arm which I thought was just from a massive bruising injury I had from taekwondo back in April, but then my left arm started up as well. My uneducated, I did NOT stay at a Holiday Inn Express last night, guess is that my body is starting to shift gears in how it acquires energy. That is, it’s burned through the simple sugars and since I have not lowered my activities levels, it is now have to get fuel from fat and protein.

But it’s enough that I didn’t go to taekwondo, because if I’m having trouble moving my arms and legs, that’s not going to be very productive.

The chocolate cravings were minimal while I was gazing at the basket of chocolate today. Still hungry, but the hunger pains are less pronounced. I didn’t drink as much water at work as I usually do, maybe 28-30oz. If I had remember to bring either my Lime Juice or the infused cucumber water that would have helped the situation.