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Beware the innocent breakfast.

You may not realize the punch it packs because it comes so easily and costs so little. Three minutes in drive-thru and a swipe a of your debit card is all it takes to get a fast food breakfast on the way to work.

Unfortunately most of us scarf our meals down in our cars and then go sit at a desk until, of course, it's lunch time.

Don't let the innocent pretender fool you. Just out of curiousity I did some research to find out what exactly these sneaky little guys are doing to us. (In my examples here I didn't choose the healthiest option but what I thought might be the middle of the road and popular option.)

BK - The King - was my first stop and IMO offered the least amount of healthy options. For a Sausage Egg and Cheese Biscuit, small hashbrowns, and a small coke you are gonna pack away:
1010 calories
54 grams fat
57 grams sugar
2020 grams sodium

Not sure what that means? Most people will eat between a 1600 - 2400 calorie per day diet. For some of you, that doesn't leave many calories in the day. RDA of sodium is about 2400 mg PER DAY. And don't get me started on the fat and sugar, especially if you are going to work to sit. I get the mental image of the fat just sliding down straight to your butt, like a broken lava lamp.

Let's check out Chick-Fil-A. Some people rave about Chick-Fil-A. A Chik-Fil-A "healthy" Chicken Egg Bagel, hashbrowns, and an orange juice:
920 calories
39 grams fat
37 grams sugar
1690 grams sodium

At least we are headed in the right direction.

Sonic - How about the Sausage Egg and Cheese Breakfast Burrito, and small Lemon-Berry fruit slush? (Thanks for the heads up on that one, Rob!) No need to add tator tots, they are already in the burrito. Convenient! Easier to eat in the car, right?
769 calories
34 grams fat
52 grams sugar
1629 grams sodium

Given all the press over the last few years, I figured McDonald's would have the best options available for breakfast drive-thru. Total-wise, I guess it did. The Sausage Egg and Cheese McMuffin, hash browns, and apple juice came out to:
700 calories
37 grams fat
24 grams sugar
1250 grams sodium

How can you make these better options? You can cut out 15 grams of fat just by leaving off the sausage at McDonalds. You can cut 50 grams of sugar out by ordering black coffee or a water at Sonic instead of the slushy. Leave off the hashbrowns at Chik-Fil-A and you'll save 19 grams of fat.

Or better yet, buy some hardboiled eggs, english muffins, I Can't Believe It's Not Butter Spray, a nice ripe tomato, and 2% cheese sticks and make your own breakfast every morning. It will take the same amount of time, cost less money, and your bottom line will have less sinking to it.

Yasso 800 Training for Marathons

It's not a secret code word. It's not an in-depth scientific formula. No, it's not even a new hydration-electrolyte concoction.

It's a simple form of training devised to predict your marathon finish time.

The name originates from Bart Yasso, one of the running geeks over at Runner's World. Throughout his years of training, he has determined that if he can do 10 800's (2 times around the track) at a steady pace, then that pace will predict his marathon finish time.

So what is the intricate formula, you ask, that allows you to calculate this finish? There isn't one. It's just the time it took you to finish your 800 intervals but translated into hours.

Still confused? Last week, Leila and I did our very first attempt at Yasso 800's. We were able to maintain a steady 4:30 pace for each of the 800's we did (we only did 3). If we grow that into 10 800's then guess what? We'll be doing San Antonio in 4:30, meaning 4 hours and 30 minutes.

Maybe that is good enough for a PR but that is not good enough for me and my dream of a BQ. (Boston Qualifier - jeesh do I have to explain EVERYTHING???).

So darnit tonite I'm gonna kill myself to get 4 3:45 800's. I doubt I can do it. But I've got to start sometime, I've got to start now.

I'll keep you posted on how the Yasso 800's progress. But in the meantime why don't you try it for yourself?

Follow these EZ steps:

1. Warmup
2. Run an 800, comfortable pace
3. Recover (slow jog or walk) in the same time it took you to do the 800
4. Run another 800. Repeat steps 2-3 for 3-4 times.
5. Do this every week, adding on one more 800 until you get to 10.
NOTE: You still have to do your long run marathon training, this is not a substitute, just a predictor!!


Happy running!

Protein Requirements

Just how much of a good thing is a good thing? According to the U.S. Department of Agriculture, your Recommended Daily Allowance of protein is .80 per kg of bodyweight. (For us Americans, we simply multiply our weight by 0.45 to get our kilogram weight.) Multiply your weight in kilograms by .80 to figure your desired daily protein intake.

EX. I weigh 171 lbs (Close your mouth, I do.) I multiply that by .45 to get 76.95 kg. I then multiply that by .80 to get my RDA of protein = 61.

(LBS x .45) x .80 = RDA protein

Personally I think that is a little low, especially for someone who lifts weights and is very active in sports. I've seen sports magazines and bodybuilding literature recommend protein intake up to 2 grams per lb of bodyweight. Course they may or may not have an interest in a nutrition company that just so happens to sell protein powders and shakes.

Typically I recommend to my clients somewhere between .65 and 1 grams of protein per lb of bodyweight. For me that would translate into a range of 111 - 171 grams of protein per day. I find I'm typically on the lower end of that but it is still far above the RDA of protein.

Intake however is not all you need to worry about... When you get your protein, and what kind of protein you take in, is important as well.

For instance, most meals and especially a few hours before your workouts, it is best to ingest slower burning proteins, such as a chicken breast. Within a half hour after your workouts though you want to ingest a quick burning protein like whey. A whey protein shake after your weight lifting workout is perfect for muscle building.

Have you been tracking your protein intake? This might be the perfect week to start. Looking for a place to buy protein supplements? Check out Bob's Nutrition, GNC, and even your local supermarket.

Lunch Time Fitness

After spending over a week in Vegas, not working out, eating poorly, I find myself more committed than ever to my workout plan. Waking up late this morning I didn't have time to make it to the gym so I decided to do a quick workout on my lunch break.

What?

Sure, I could do it, I would just bring my towel, some workout clothes, shampoo & conditioner, and a brush to dry my hair with. Oh ya, deodorant. I guess I need my makeup too. A change of underwear. Some flipflops for the shower. Gym lock. That's everything. Well, hairspray. And moisturizer for my face. Ok I'm ready now. It takes me about 20 minutes to get everything together to go to the gym before I leave for work.

So at 11:45 I head out. 8 minutes to get to my car from the office. Total transit time = 16 minutes.

If I am really lucky, I can get to the gym in about 15 minutes. Roundtrip = 30 minutes.

I get to the gym, go to the locker room, lock up my stuff, use the restroom and 10 minutes later I'm ready to go!! Not really energized b/c I haven't eaten lunch but I'll be ok.

I run for 22 minutes -- then back to the locker room to get my towel. I'm dripping sweat like a pepsi on a hot day and I need something to sit on or I'll get dirty looks from all the gym guys. Total = 25 minutes for all of that.

I start my shoulder routine. Normally I would be doing more but I noticed it's 1:15 and I start to get a little panicky about the time. I decide to only do whatever I can do in 15 minutes which amounts to dumbell press, lateral raises, and front raises. Stretching in between.

At 1:30 I head out to the showers. After undressing in the shower, I'm akwardly trying to shower with the spray without getting my clothes or my cell phone wet (crackberry addict) I twist and turn to get on my underwear (shy) and manage to flip-flop my way out.

I towel off but it's 100 degrees in the dressing room so I don't put on my clothes. I decide to put on my makeup and dry my hair with a towel wrapped around me. I need a beach towel next time b/c a regular towel doesn't stay on me. Dang!

I didn't bring my own hairdryer. Well they have a travel one and at this rate it only should only take me about 2 hours to dry my hair. And there is no cool button either. I'm sweating so much my hair is getting wetter instead of dryer.

Finally it is mostly dry so nobody will know where I've been and decide to just put it up in a clip. I dress and get my stuff together, repack, sweaty clothes in the bag, makeup, haircare, etc etc. I look at the clock -- 2:00!!!!

I rush out to find it's pouring rain. So much for dry hair.

By the time I fight traffic in the rain to get back to the office it's about 2:30 pm.

My recommendation. Skip the lunch hour workout. A quickie workout takes almost 3 hours.

Run for the Trees, and Private Property

Today was the Run for the Trees. Cool, because you get a baby tree at the end. Unusual, because you run through dirt towards the end. Sucky, because it's April and running through dirt is hard, and you have to take a bus back to the start.

What I did like about this race was being able to use it as a tool to prepare for Muddy Buddy. Despite not being allowed to backtrack because it is xxxx Private Property xxxx and being told not to stand around the end because it is xxxx Private Property xxxx my friend and I were able to grab our bikes and cycle back to the start on the bricks and backroads. That was pretty cool. Since MB is off-road it will be good training.

I also want to say as usual, Track Shack puts on an A #1! event. I think us Central Floridians are spoiled, not every city has event coordinators like we do. Some people actually have to run races without gatorade or water support. Or bathrooms. And no finish line food.

So I am wondering who likes this race? I thought they started it as a way to promote a local development, now I'm not so sure why they continue since it is completed and apparently the owners of the xxxx Private Property xxxx are strict with what they will allow us to do. Maybe I am missing the big picture though, I will admit I do that sometimes. What do you think?


Exercise: 3.1 mile race 27:14; Bike 45 minutes ; Swam 600

Orlando Fitness Website: www.orlando444.com

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Best in health - keep in touch.

Diane