Acting and Racing Parallels

Corky_Fitness-2829finalflatwebDuring my assessment meetings, new clients usually ask how I became a coach and how that journey progressed. It’s no secret that I fell into running “later in life” (not until after college), and that until 2012, I made most of my income and spent most of my time focused on work and training as an actor. While that “career” is on the back burner (I still pick up auditions  and bookings here and there but I would say I am not actively pursuing it or paying my bills with my acting chops), there are a lot of tools, lessons learned, and industry similarities between acting and running/coaching. So today I thought I’d share how some of those skills cross over. You may find that perhaps your jobs, interests and hobbies also cross over a bit – and maybe this blog will even shed some light on that.

  • Runners obviously rely on their bodies to run and race. The skills developed while training for a race are similar to the rehearsals an actor would be in while learning choreography for a musical. While every race is different (weather, terrain, distance, goals), shows will vary in style, the size of the stage, athleticism and skills required, and obviously muscle memory. Like a marathoner out there knocking out 20 milers in preparation for race day, a dancer may spend hours per day learning and perfecting the choreography. With years of wearing the dancer and sometimes choreographer hat, I always think of my long runs as “dress rehearsals” for race day.
  • A bad rehearsal can make for a great opening night – and a bad long run can prepare you for a great race! Bad long runs can be extremely frustrating, but it’s better to iron out any kinks in practice and not on race day, and to learn from mistakes. Actors learn this lesson and don’t let it shake them.
  • Improvisation sometimes happens on the race course. Even an actor who is not improv-trained has had to improvise on stage at some point. When you need to go off script, it is perhaps the most spine-tingling, raw and risky moment you can have on stage. If you are a stage actor, you’ve done it and survived to tell the tale. Though we never want to improvise on race day, run races long enough and it will happen to you. Maybe your Garmin will decide to reset itself in the middle of a marathon, or something in your tummy suddenly feels terrible. Being able to stay mentally cool and improvise your original plan can save your race. Thankfully, us actors usually make really good improvisers in every other aspect of life – including races. I always tell my athletes that if/when something doesn’t go according to plan on race day, DO NOT PANIC.
  • Unlike acting, you usually get when you put into training. Things can certainly go wrong on race day, but there are few factors out of a runner’s control. As an actor, when you walk into a casting, all you can control is how you look that day, feel, and how prepared you are to sing, dance or act. Unfortunately, there are many more factors than talent that go into being cast. Costume size, height, age, how do you physically fit with the other cast members, voice, head shot, do you remind that casting director of an ex-girlfriend, do they happen to hate your wardrobe choice or song choice – being “prepared” only takes you so far. But in running, being prepared is so much of the success.
  • An actor’s body is her instrument. Her voice and body is the vessel in which characters come to life. When injured or ill, the performance or audition suffers. Having attended a music conservatory (one of the best in the country, actually!), vocal health was extremely important. Like that performer, a runner’s body is their instrument. Caring for it and tending to minor and major issues needs to be something the athlete is proactive about. I’d like to think that much of what I learned and was instilled in me as a vocalist and dancer has made me a wiser runner than I’d be without those years of becoming very physically self-aware.
  • Actors and athletes are both judged by appearance. In an audition, you’ll often feel eyes on you in the holding room, as your competition sizes you up. To be fair, we all know that looks are one of the factors in the casting process (as mentioned above). I’ve also found runners and their potential is often judged by how fit they are, or what they are wearing in a race. I’d be the first to admit that if a gal shows up in racing briefs, I expect her to be FAST. Personally, I don’t think I have any business wearing racing briefs – I stick to short racing shorts – as racing briefs, in my opinion, are for the folks out their smoking the competition. Then again, I have been smoked by gals in loose and long running shorts, and have left gals in racing briefs in my dust – so it goes to show that appearance can mean nothing. Sadly though, many runners are frequently told by other folks that “they don’t look like runners.” I hate that. I won’t rant on the topic here (I have a past blog dedicated to the topic), but I will say that runners are frequently judged by appearance.
  • As an actor, tech week is followed by performances. At some point, those performances come to an end. There may sometimes be some relief when a show closes, but there is almost always some sense of loss. A chapter (and paid gig!) has ended, and so the actor is often left saying “okay, no what?!” Runners experience something similar. Unlike the zaniness of tech week, we get a taper – though mentally the taper can feel like a mind fuck. Then race morning arrives, you are ready to rumble and finally put all that hard work on the line. Once you cross the finish line, that race is gone. Whether elated over a huge success or defeated by the race, there is usually that sense of loss and directionless wander.
  • Rejection is a huge part of acting. I’d guess that most actors have to attend 50-100 castings for every booking. That’s a lot of “no’s.” Actors either find a way to develop tough skin and embrace every audition, or they perhaps take it personally or begin to resent the process. There’s a reason why so many actors abuse substances or are in therapy – it’s tough! As a runner, the higher you set your goals, the greater the risk you’ll fail. While I can’t say I love rejection or failure, the rejection from acting has somehow made failure as an athlete easier to swallow. I don’t let it define me. Though it does definitely still sting.
  • Being an actor is quite possibly one of the hardest jobs out there. Not because you need to be a genius, or the greatest gift to mankind, but because so much of your “work” offers no or little reward. You are constantly in training and honing your craft (not cheap!), preparing and attending multiple auditions per day, all while finding a way to afford living in an expensive city, looking your best, and staying marketable. Training for an ambitious race goal, usually while juggling work, family/friends, and probably a half-dozen other things isn’t unlike being an actor. And the more seriously you take it, the more challenging it is. It takes a strong work ethic to be a competitive runners.
  • Sometimes you simply need a break. Acting can be exhausting. Luckily, there are usually “seasons” in the casting world. In theatre, for example, Spring is always really busy. Autumn can be really busy, too. A stage actor may get a little break from the grind in Summer and Winter – which are good times to hop into intensive classes or take a break and travel. Television actors deal with pilot seasons, commercials work in seasons with advertisers, and films shoot year round. Yes, as an actor, you could dabble in all fields and never get a break. The same is true for the runner. A runner may hop from cross-country season to into track, to marathon training or trail running – there is always something you can be training for. However, an “off-season” of some kind is always a good thing. It helps recharge the body, brain and focus. Don’t be scared to take an off-season – even if it’s just a few weeks.
  • Actors get to play all different kinds of roles, which is really fun and exciting. Runners get to train for and race all different kinds of races, varying in distance, terrain and goals. Both acting and running gives me the opportunity to constantly mix things up.

You may find that perhaps your hobbies and career have many similarities to your training, goals, and relationship with running. If you are in a running rut, looking at perhaps how you attack your job or hobbies and perhaps that will help.

Solemates – Finding and using a running buddy

We all run for different reasons. We also all have different running preferences. Some folks run on a treadmill at the gym while watching tv. Others run the same loop in their neighborhood day after day, never interested to mix it up. Some folks run with music or listen to podcasts. Some runners love the quiet and solitude of going it alone and having some peace and quiet from their busy lives. Some runners only run in groups, and cannot be motivated to run alone. Other folks have that one running buddy who keeps them accountable morning after morning, year after year. Some of us mix it up and believe variety is the spice of life. No two runners are the same.

Today I want to talk about a running buddy. If you are in a running rut – be it speed or motivation – a partner in crime may be exactly what you need.

Here are some tips and reasons to seek out a solemate:

  • Accountability. It’s not easy to get up before the sun and get in your training – especially in the rain, heat or cold. But knowing someone is getting up and planning to meet you, you will be a hundred times less likely to hit that snooze button.
  • Safety. Depending where you live, where you run, and the time of day you are training, it may be really valuable to have a buddy out there with you. Two runners in reflective gear are easier to see than one.
  • Easy run days are often taken too quickly. Having a running buddy you can continuously chat with means you’ll always be at that “conversational pace.” It’s easier said than done to hold back on effort if you are feeling good.
  • Fueling on long runs can be tricky. Having a buddy there means two brains will be thinking about fueling and how frequently to reach for that GU or pause for a water fountain. A buddy can also keep those negative thoughts from creeping in when the going gets tough. No one feels like a million bucks 18 miles into a long run, but you can keep each other motivated with positive reenforcement.
  • Just like running easy, pushing the pace on speed days is always easier with a buddy. Work together to push the pace. In a race, you have that forward motion from everyone around you. Training with that same support can go a long way. If your buddy is faster than you, you can also learn many lessons in pacing yourself. For example, you’ll learn not to go out as fast as your buddy or you’ll be in trouble down the line – a lesson many runners learn in a race. Or you can use that faster friend as motivation while hitting paces you’d otherwise struggle with solo.

If and when you and your running buddy need something different in a training buddy, be honest. Perhaps you will need to reshuffle schedules – your easy day may actually be their tough day – for example. Or perhaps paces and abilities, schedules or goals will change and you’ll need to gracefully find new running partners. The good news is that with running becoming so popular, the odds are you can both find what you need. Buddy up, and have an awesome season!

5 Tips for Summer Training

We’re in the dog days of Summer. While these days are perfect for sitting on a beach, favorite beer in hand, they make Summer training challenging. With so many marathon-bound runners this time of year, today’s blog is offering 5 tips for Summer Training.

  1. Be vigilant about hydration all day – not just when running. It takes some time for our bodies to process the things we drink, so only drinking right before you head out the door for a run is setting yourself up for failure. I recommend keeping a Nalgene bottle at your desk, and forcing yourself to drink and refill that bottle at least TWICE within a day. It may sound like a lot, but this is really only 64 oz. of water – the MINIMUM recommended for daily intake – not even factoring in your demands as a runner.

  2. If you can train at cooler times of the day, that can be hugely beneficial. Get up and out before the sun, or wait to start your training until 7-8pm – when the sun and temperatures begin to dip. If you must train in full sun, stick to routes with some shade.

  3. Gage your runs by effort instead of pace. Your body will begin to work in overdrive to keep core temperatures at a happy 98.6 degrees. The longer you are outside and running, or the harder you are running, the harder your body is working to regulate the heat. Therefore, don’t get caught up so much in the numbers. If you do, you may find yourself frustrated, burnt out, and perhaps pushing to the point where you will feel ill. Do the work now and when temperatures cool in a few months, your paces will drop. Be kind to your body and remember that heat and Summer training presents challenges we cannot beat.

  4. Refuel with cool post-run nutrition. Cold chocolate milk, Gatorade, yogurt, ice water, juice – this will help bring down core temperature while giving you some of the nutrients your body needs quickly. Avoid hot foods and beverages immediately after an intense Summer run.

  5. Know the signs for heat illness and heat stroke, and check in with yourself during your run to make sure you are okay. Sometimes these things can spring up quickly. I know I’ve gone from feeling awesome to suddenly feeling clammy, light-headed, or nauseous. If you begin to feel ill, bail on your run, find somewhere cool to sit or lay down, and hydrate.

Summer training can make you incredibly strong for a race in Autumn. Just be aware of how to help your body and brain make the most of the conditions. Safety first. Always.

When Did You Become a Runner?

For many of us, there was a defining moment, experience, or year when we became “runners.” This isn’t to say that there is a rule in my book as to what makes someone a runner or not, and it certainly doesn’t have to do with speed, races, or how seriously you take running as a sport or hobby. To me, someone becomes a “runner” when it becomes a fluid part of their life and routine. It becomes part of their day and who they are just like brushing one’s teeth, reading a book, or something else you do without thinking much about. It’s part of you and your day or week.

Sometimes that transition to “runner” is so natural, you can’t remember what your life was like before it. Other times it’s a huge change. Last week I went back to Southwest Michigan for the first time in eight years, to a small town where I worked for 4 months at a theatre. I didn’t realize it until I went back, but that location and time in my life was when I’d say I became a “runner.” I ran before Michigan, but I don’t think I was a runner. For one thing, before Michigan, I ran out of fear of gaining weight. Being an actor can mess with your head and view on body image. And while I liked running, I wouldn’t say I did it consistently. When I ran I enjoyed it and felt great after, but it was still more of a chore and something I did out of insecurity than anything else.

In Michigan, running became a part of almost every day. It began out of the usual place – don’t gain weight while working a stressful job. But from there, it quickly became my favorite part of my day. While most everyone else went out to party at night or slept in for as long as possible, my alarm went off every morning at 7:45am, I’d toss on my running clothes, and be out the door for a run by 8am. I’d get home around 9am, quickly eat a small breakfast, shower, and arrive the theatre by 10am – where I’d usually work until midnight or 1am. I didn’t know how fast or slow I was, and I always ran an out-and-back, turning around about 30 minutes into the run. Some days I’d make it farther than others. I usually carried my iPod (an archaic model by today’s standards), and let my mind wander as I sweat out my stress and felt strong. And while it took me years after my time in Michigan to enter a race, this was when I became a runner.

If you don’t consider yourself a runner yet, but someone who sometimes runs, you may find that changes over time – perhaps undetected under your nose. Until going back to Michigan, I don’t think I could have pinpointed what I became a “runner.” Or perhaps it will be a defining day, experience, or decision. If you consider yourself a runner, when do you think that happened? It’s fun to travel down memory lane, and reexamine when that shift happened. And if you are not a runner, well…never say never! Happy running!

Empowering Each Other – and remembering our words have influence

If you frequent my blog or know me in person, you probably know that I am all about girl power, healthy body image, and trying my best to live as an example of what I value and believe in, while also having a sense of humor. Maybe it’s because in the past I was a self-loathing, diet pill popping, calorie-obsessed human being, or have been in the modeling world too long, but I have recently been noticing trends in behavior, whether we mean to our not, that hurt our attitude about women.

Unless you live under a rock, it’s pretty obvious that women in the USA are held to high “standards” of beauty. Part of that is Hollywood, part of that is the media and beauty magazines, the other part is what we choose to demand from ourselves or the women around us. For example, I can choose to read tabloid/beauty magazines or not. I can also choose to read them and compare myself to every photoshopped, genetically gifted, or miserably starved model/actress in the magazine of my choosing, or I can refuse to compare myself. Yes, it’s hard to do. But don’t make the assumption that because someone “looks” ideal or perfect to you on tv or a photo that they are. There are a ton of tricks to the trade. And eating disorders, body dysmorphia and exercise anorexia run rampant. Ironically, many people are in denial about their disorders or issues, and are extremely good at fooling themselves and everyone in their lives. Skinny doesn’t equal healthy, happy, strong, or anything other than skinny. Of course some people who are skinny ARE healthy, happy and strong – but I am going to call many folks out here. To be “model” or Hollywood skinny (remember, the camera adds pounds!) is a challenge for most women.

Before I bring down the mood, I want to talk about someone who I think is an excellent example of body image. She’s a model, she eats (she posts more photos and recipes about food than anything else!), and she shares her flaws but not in a “look at me, I’m not perfect, I have work to do, wah wah wah kind of way.” No, she posts photos of her cellulite as if to say “Hey look, I’M A FUCKING HUMAN – and modeling is about bringing who you are  – flaws and all, and working your angles, working with immaculate lighting, photographers, and Photoshop.” You many have guessed it – I am referring to Chrissy Teigen. I have never seen her post anything negative about herself looking for attention on social media. If you don’t follow her – you should. She is hilarious. And real. But yes, more “beautiful” than most of us. She, in my opinion, is an excellent example of a model EMPOWERING women. And here’s the thing, if Chrissy were posting negative things about herself, she is putting all of us women down. I mean, if someone who makes a living being beautiful and photogenic isn’t “good enough,” than who is?!? I am sure that Chrissy, like many women, has insecurities. She’s human. But she doesn’t weigh us down with them. I don’t personally know Chrissy, but follow her on twitter and IG, and you cannot help but like her and want to be her friend.

Unfortunately many women don’t present themselves on social media with Chrissy’s positive attitude. No one is perfect. And frankly, I don’t think it’s healthy for anyone to try to hold themselves to that standard. It’s exhausting. And really annoying. I am totally for people doing what they want to be happy and comfortable in their skin. Tattoos, Botox, implants, dropping or gaining body fat, packing on muscle – you do what will make yourself happy. But there’s a difference in going on that quest for yourself and projecting it onto the women in your life. Perhaps instead of saying “I need to drop 5 lbs. to be perfect, I am such a fat ass,” say “It’s really hard to shave off those final few pounds, but if I can work at it, so can you! Hard work is just that – it isn’t easy!” Can you see how those messages are completely different, while still sharing your goals?

Maybe I don’t take myself or life as seriously as many women. I get that. But our bodies are all aging, changing, and adapting – all the time. Some of us will be out thinnest in our teens – perhaps partly genetics and partly choice – nutrition and exercise are CHOICES, after all. Some of us had baby fat until our early 20s and blossom into the “thinnest” version of ourselves in our thirties, forties or fifties. Obviously some of that is genetics, aging and growing – things we don’t get to control. Some women fall in love with a form of exercise or sport, and their body transforms do to that new-found interest. Sometimes medication, job schedules, personal relationships and other factors will affect our bodies. It’s important to remember that “thin” should never be the ultimate goal.

Our power as women in the USA is only as powerful as we make ourselves. Equal pay, paid maternity leave, reproductive rights, being viewed as “the weaker sex,” all while also being told by outside influences of what we should look like and value – that’s a whole lot to handle. That’s stressful. I don’t know about you, but stress is a trigger for me to binge. Let’s please help ourselves, as women, by empowering each other. It’s okay to want it all – our ideas of the perfect body, a career and a family – whatever it is you want – but let’s please not impose our demands and expectations of ourselves onto our fellow ladies. Let’s lift each other up and support one another. Next time you turn to social media, please think twice about the image and attitude you are putting out there, and how that will make the females seeing it feel. Your friends, family and strangers will begin to form opinions based on their gut reactions to what they see. None of us want to come across as putting down others. None of us want to be viewed as self-obsessed narcissist. But I bet many of us want to come across as positive, supportive, and perhaps someone other people can look up to – because we exude something good. You don’t know what insecurities your audience may be harboring – or the age or mental comprehension. Girl power is positive. Girl power is supportive. Girl power says “you can do anything!” – so let’s do some empowering.

 

The Aches and Pains of Training (and how to handle them)

Training for a sport or event always brings with it aches and pains. However, some aches and pains are part of the training process, while others should not be. Sometimes it’s hard to gauge pain and what to do about it. I am not a doctor, but I do have experience as an athlete and a coach in navigating these training waters, and want to bestow some tips for how to minimize pains, and also how to react to the different kinds you may encounter in training.

If you are training for something that is a challenge for you, there will be days and weeks of feeling sore, tired, perhaps with that “heavy leg” feel, or general muscle fatigue often associated with weight training, running or walking on challenging inclines, or moving really fast. These “growing pains” are not just saved for elite athletes or marathoners. Training for your very first 5K, trying to really run hard and race a 5K to the best of your ability, running your first trail race, blazing through a 400M race – if you are pushing yourself hard, whatever that means for you, you will certainly feel it.

Aches and pains can be challenging for runners to handle. For example, I know plenty of folks who will train through anything. They could have a fractured foot, and they will still be out there hammering out speed on the track. Others will refuse to take rest days and expect they can work through anything. Is this the best thing for a runner? Absolutely not. Then there are the runners who, the minute something feels uncomfortable, whine and refuse to navigate that uncomfortable feeling that is part of training. That runner will have a very hard time on race day when the going gets tough, because they refuse to adapt to the fatigue and uncomfortable feeling that usually comes with racing or completing a distance. There is, however, a happy medium between these two extremes. That runner is the one who will be most successful. It takes time, practice, and self-awareness to become that runner.

Here are a few tips that can help you push towards your goals while also being safe:

  • Take recovery and active recovery days when sore. You cannot expect to go from 0-60 successfully. Your body needs time to be stressed and adapt. This cannot happen over night.
  • Sore and achy muscles often feel better when stretched, foam rolled and iced. I often find that things loosen up if I go for an easy run or walk as active recovery. It may sound strange, but gentle exercise the day after a long or hard effort can speed up the recovery process.
  • If something feels tender at the beginning of a run but feels better the longer you run, you can carefully continue your workout. If things don’t feel better or begin to feel worse, call your run quits.
  • We all have a different history before tackling goals. Be aware of your body history and your potential strengths and weaknesses. We all have them. For example, I know my left IT band gets tight and hip flexibility can be an issue for me, so I am very much aware of my hips when I run – especially long runs and speed runs. I also do strength training to support and strengthen that specific weakness. Another runner may have other issues.
  • There are some “injuries” many runners find they can train through (carefully!) and others they simply cannot. A break, fracture, tear, dislocation, tendonitis – those are all things that will and should sideline a runner from training. Some chronic “injuries” like runner’s knee, plantar fasciitis, IT band syndrome – can be carefully trained through – though you can expect some additional rest days, PT, and additional care. Always discuss your aches and pains with a doctor or physical therapist before self-diagnosing.
  • There are very few injuries where rest, ice, compression and elevation are bad ideas. So when in doubt, follow those steps.
  • It’s easy to panic the minute something feels unusual. Try not to have a meltdown, and remember that a few days off from training isn’t the end of the world. If it turns out your pain is something serious and your future goals need to be paused, do your best to follow medical advice and focus on being the best patient possible. Many athletes are horrible patients, and don’t help themselves get healthy ASAP. If you have a bone issue, talk to your doctor about your diet, and how you can best kick your bone density up and fuel your healing process. If you can still train without impact, be proactive about training in different ways – which will certainly help your sanity without hurting your recovery.
  • Have a network of doctors, physical therapists and perhaps trainers (running coach and/or personal trainer) who can guide you and be your support system. Only work with folks you really trust. Having that “team” behind you will certainly give you what you need to safely achieve your goals.

Training is hard. It’s not for the weak – physically or mentally. It will bring with it aches, pains, achievements and milestones. Hard work pays off. Just make sure you are honest with your body, goals, and how you plan to safely get there. Best of luck for an awesome season! – Corky

Marathon Training Tips

Marathon training season is in full swing. Goals for Autumn races are becoming clear, and if you have a marathon on your calendar between the months of September to November, you are probably carefully calculating your training carefully. Whether this is your first marathon or your tenth, there are a few tips that can help your training go well, setting you up for an excellent race day.

  • Build base mileage before gunning it for speed. Skipping base mileage will increase your risk of injury – like shin splints. While building base mileage, all kinds of physical and psychological developments happen. Skipping this step can hurt your overall training.
  • After base mileage, add speed carefully – once or twice per week – no more.
  • Keep your long runs at a pace SLOWER than marathon goal pace. It’s a common rookie error to take your long runs at goal race pace.
  • Rest days are just as important as your training days. Don’t feel guilty about them, and please use them. Rest doesn’t equal cross training or strength training. Rest means REST.
  • Be sure you take some recovery weeks. You are not a robot, you are a human. You need recovery weeks in order to push harder in the future.
  • Training will have its highs and lows. Don’t let a bad workout or week define your training. Don’t let an amazing week get to your head. Instead, note the consistent swing of training. If week after week keeps going amazingly, you may be ready to increase your training or race goals. If things consistently go poorly, perhaps you need to reevaluate your goals or the way you want to get there.
  • A lot can happen in the weeks between now and your race. Keep your expectations for race day, goals, and strategy fluid. Nothing should be set in stone 20-16 weeks out from the big day.
  • Summer training can present some training challenges, especially with the long run. Have confidence that weather will cooperate on race day (the odds are it won’t be summer conditions!) and that the hard work you put in, tough though it may feel, will pay off.
  • Practice fueling as you would on race day in your long runs. Leave nothing up to chance.
  • Remember that training for a marathon is hard. There’s a reason why most folks never lace up for 26.2 miles. The training is a journey, and race day is the celebration of your hard work. Enjoy the journey. It will change you.

Fat America

There is nothing wrong with indulgences, as long as you KNOW what you are doing!

There is nothing wrong with indulgences, as long as you KNOW what you are doing!

There’s that saying: You are what you eat. Love it or hate it, I suppose there’s some truth to it. Americans are often consuming packaged, easy to prepare food. Not only is it accessible, it usually tastes good, and as a culture, we tend to work long hours and prioritize our jobs and making an income. It’s no wonder fewer and few Americans actually cook their own food or have any real understanding of basic nutrition. And let’s face it – ignorance is bliss. America is full of blissfully ignorant people. This isn’t to say we are stupid. It’s that if we are in denial, we can always point blame or accountability elsewhere.

Personally, I rarely eat at chain restaurants. In NYC we have so many restaurant options, and I tend to gravitate towards the privately owned, Ma and Pa places. But the awesome thing about chain restaurants in NYC is the following: they are REQUIRED to list nutritional info on the menu. This eliminates ignorance. You have the calorie content of your future meal in front of you before you order. For someone wanting to watch their nutrition, sticking to chain restaurants would be a way to honestly make educated choices for every meal consumed. On a rare occasion, I dined at a chain restaurant last weekend. America, we have a problem.

Chris and I sat down to dinner at Pizzeria Uno in Astoria, right across the street of the movie theater. We wanted to grab dinner before seeing Jurassic World, and didn’t have time to really wander and make the movie in time. I haven’t eaten at a Pizzeria Uno in probably 10 years, and so there was something exciting about eating there. I realize that to Suburbanites, that probably sounds strange. I opened the menu, and was in shock. We could only find 1-3 entree options on the menu for UNDER 800 calories. This isn’t including calories in bread, appetizers, drinks, or dessert. Ironically, all of the salads were over 1000 calories. The pizzas, designed to be shared, topped the chart at 3500-4500 calories.

After a good ten minutes of searching the menu pages and weighing my options, I opted for a soup and side salad for dinner – still combined over 500 calories. Chris and I then split the 1300 calorie cookie sundae, bringing my total calories for that meal to about 1000.

Now here’s the thing: it was REALY HARD to find something to eat that wasn’t half of my recommended daily calories. If it’s that hard to make good choices, no wonder America is so obese. And sure, as someone who is usually incredibly active, eating a 3000 calories dinner here or there isn’t going to kill me, but I am pretty sure my lifestyle is not the norm. Having just come back from vacation (in other words: no exercise and all the guacamole and pina coladas I could stomach), I was looking to eat lighter and get back to my normal diet. Knowing how much Americans eat out, and how few cities and states require nutrition information on their menus, of course we are a fat nation. If I ate out at a place like Pizzeria Uno 3-5 times per week, even training as I do, I would probably be a good bit heavier. If you are someone looking to drop weight, you will NEVER DO IT if your lifestyle involves this kind of eating.

Chris and I asked ourselves if seeing the nutritional info before placing our orders affected our ultimate decisions, and the answer for both of us was: YES!!!!! Chris joked that the nutritional info ruined dinner for him, and I can agree – no deep dish pizza, appetizers or really ANY entree made it in front of my face.

If you are unhappy with your weight, be honest about your meal choices. Nobody is forcing any of us to eat out all the time. If you are needing or wanting to drop weight, the first thing you should do is stop eating out and start cooking. You’ll save calories, money, and KNOW what you are putting on your plate. Learn about nutrition – simply the basics will help. Measure and weight ingredients and know the calorie total per serving. Does this take some fun out of eating? Probably. But will you be healthier, lighter, and wealthier? Yes.

Ignorance may be bliss, but knowledge is power. The informed are always the successful ones. You have two paths to choose from, and the choice is yours.

Vacations and Training

Representing MHRC on the beach in Canucun - where I didn't run once!

Representing MHRC on the beach in Canucun – where I didn’t run once!

It’s the time of year when many folks head out-of-town on vacation. Summer vacations kinda rock, though they can pose a challenge if you are in the middle of training for a race or fitness goal. Today’s blog is all about travel and training – and how to strategize to make training happen while away, and when also to also embrace vacation and let training slide.

When in the middle of training, I suggest planning a vacation that complements training instead of complicating it. For example, a week in Cancun in June is going to guarantee very hot and humid conditions, and is also the kind of vacation that promotes consumption of alcoholic island beverages all day – not drinking water or being active. A vacation somewhere with cooler conditions over the summer or a place that promotes being active will perhaps be a better fit for training. However, a week in Cancun with no races in the near future can be a beautiful thing!

When on vacation and attempting to stick to a rigorous training plan, here are some tips:

  • Run or train early in the day, that way it’s out-of-the-way and your training won’t be derailed by drinking, eating, or sightseeing.
  • Research running routes and get familiar with the area. Ask the hotel staff for recommendations if you need help.
  • Look into hotels with gyms. Many resorts focus on other amenities and skip the gym, or have a bare bones option. If training is important to you, don’t assume your hotel will have a gym you can rely on.
  • Pack GU, water bottles, and any other fuel you may need. Chances are you won’t be able to purchase or stash fuel along your route, so be prepared to bring what you need before you head out-of-town.
  • Accept that your training may be sub-par while on vacation, and focus on maintaining fitness – not building fitness. The odds are that you won’t be running repeats on a track or clocking a 20-miler while on a cruise, for example.
  • Plan for your vacation week to be a “recovery week” in training. Doing so will mean your mileage and intensity will purposely be less – which will fit vacation-mode beautifully.
  • Look into local races or running groups. Both are great motivation, good for accountability, and ideal for running in a new place.

Back in 2013, I was on a Caribbean cruise for a week in August. My goal marathon, scheduled for that November, was a big goal for me. I embraced the idea that my vacation would be a recovery week – and placed my long runs at either end of the vacation so that it was a none-issue while on a boat. However, I was the idiot in the gym most days, and also the one running mile repeats on the beach in St. Thomas at 10am. With a good 12 weeks of training after my vacation, I PR’d my marathon time by 10 minutes.

If you are not currently training for a specific race goal, I highly recommend embracing some time off. It can be extremely liberating to take a vacation from reality – training included. I recently took a full 10 days off from all training while on vacation. I really loved time away from training – more time off from running than I’ve taken in over a year! Even after a 24-hour Ultra Marathon last July, I was back to running in under a week. While it felt odd to not make running part of my daily routine, it was great. I also came back home rested and really excited to get back to running and big goals.

Don’t worry about losing fitness during a vacation. Taking a week or so off from training may actually be a really good thing. Many of us are extremely dedicated to our weekly mileage, and forget that some recovery is necessary for our bodies to recover, build stronger and avoid injury. A vacation may be just what you need!

Debunking Diet Delusions

Today’s blog is about nutrition habits. Many folks looking to hire a trainer or sign up for a marathon are hopeful that with committing to something physical, they will magically be able to eat everything they want and lose weight. It’s a nice thought, but usually not true. In fact, it’s not uncommon for folks to gain weight during their first season of training – because it is really easy to say “hey, I ran today!” and eat everything. It doesn’t take a brain surgeon to realize that burning 500 calories on a run doesn’t erase the calories in a burger and fries.

Did you know that many elite athletes are very careful about their caloric intake and nutrition habits? It may sound silly and unnecessary, but it’s quite often true. Folks who may be running 120+ miles per week are careful to not gain any weight. Yes, someone running 120 miles per week can afford to eat a hell of a lot more calories than the folks running 20 mile weeks, but my point is that to be their best, they need to be strong and as light as safely possible. The same is true with you and your goals, if they are based on pace and a time. If your goal is to lose weight, nutrition when training becomes incredibly important.

When I meet with new clients, I am sometimes told they want my physique. They joke to “sign them up” for whatever I am personally doing. I should also say that many friends and family assume I eat anything and everything all the time. I don’t. When I am visiting friends and family, I am often choosing to indulge. We are at a party, a celebration, out at a restaurant, a family get-together, or they simply see me on a day I am indulging because I simply want to. These same family and friends don’t believe me when I say that what they see me consume isn’t the norm. Do I eat bagels, cake or pizza everyday? Nope. Not even close. Do I talk about food, blog about it, dream about it and love it? Yes, guilty as charged. So I wanted this blog to showcase the reality of what it takes for me to be fit, strong, and extremely goal-driven – and perhaps you can apply some of what I do to your own life and goals.

Here are a few facts about me you may not know:

  • I very rarely weigh myself. In fact, in the last year I have only weighed myself to keep track of dehydration levels when training and racing Ultra Marathons (12-24 hour races).
  • I keep track of everything I eat, every day. I use an app. on my phone. I want to know what I am consuming and I find I need to keep myself accountable – be it calories, grams of protein, servings of fruits that day – I track EVERYTHING.
  • I also track my activity. Hours of sleep, time standing, running, weight training. I keep all the data.

To show you what my nutrition usually looks like, I am listing below 2 random days from the past few weeks. One day is an “average” day for me, the other is a “rest day,” – and I tend to eat more calories and junk on rest days. I’ll also make note of my training on the “average” day.

Thursday, May 14th, 2015: an example of an “average” day for Coach Corky.

  • Breakfast: Coffee, 2 TBS. Half/Half, 1 cup old-fashioned oatmeal, 1 cup fresh blueberries, 4 tsp. brown sugar
  • Lunch: 1 large sweet potato, 5 tbs. parmesan cheese, 2 links of turkey sausage
  • Dinner: 1 cup Goya black beans, 2 whole wheat tortillas, 1/2 cup shredded Mexican cheese
  • Snacks: 1 orange, 1 Gala apple, 1/2 fresh pineapple
  • Total calories consumed: 2084
  • Training: weight trained for 1 hour, ran at a moderate pace for 1 hour
  • Total calories burned: 2837

Saturday, May 9, 2015: an example of an indulgence day

  • Breakfast: Coffee, 2 TBS. Half/Half, 1 large avocado, 2 eggs, 1/4 cup shredded cheese
  • Lunch: 1 Larabar protein bar, 1 pint of Ben and Jerry’s Phish Food FroYo
  • Dinner: Whole wheat pasta
  • Snacks: 1 brownie, 1 orange, 1 Gala apple, 1 banana, 3 bottles of Sierra Nevada beer
  • Total calories consumed: 3902
  • Training: ran for easy coaching miles for 50 minutes
  • Total calories burned: 2513

As you can see, some days I burn more than I eat and other days it’s the opposite. I usually try to focus on consuming fuel that makes me feel good – I want to be strong and healthy for my training. But I am also human, and am a really great stress eater.

A month or two ago, I decided I want to drop a little bit of body fat. Why? Well because if I want to be my fastest and my best out there for goal races, I need to be light. Trying to drop what little excess weight I have is tough. It’s like that last little bit your body is hanging on to and doesn’t want to give up. So I made sure to focus on weight training, running, and eating less than I burned. Did I lose the fat? Probably a little bit. But I am not going to lose sleep over it. I feel stronger, and am lifting more than ever before in my life, and am getting back to some speedy running and so things are going in the right direction.

Your journey and your goals are your own. Just be aware that when you see a coach, athlete or person on the street you don’t know – you have no idea what goes into their training and what genetics, sacrifices and dedication may have been necessary for what you see to be possible. Am I going to torture myself to be the lightest I can be? Nope. It’s not worth it to me. And as long as I feel healthy and capable of achieving what I want, the rest is gravy. Mmmm…gravy. No, I don’t eat gravy frequently. But it is damn delicious.