16 surprising lessons from my first ultra-marathon of 50 miles

Saturday I did what I thought could not do!

I ran an ultra-marathon of 50 miles (about 80 km).

Now I'm certainly not the first to run this kind of race - with thousands of other runners, stronger, better, did. I'm not even one of the fastest to run this kind of race - I was so slow that I just met the official time limit.

So I have no special merit from running this race. If I were to take the credit, it would be mainly my friend Scott Dinsmore, who encouraged me to run and then played a major role in the fact that I reached the finish line.

But I am proud to have run the 50 miles. Because it showed me that my limits were not what I thought they were. And it was a way for me to teach the same thing to my children vis-à-vis themselves, in my example.

There is much to say about the race, which began at 5 am in clear and very cold conditions, and continued for nearly 14 hours in good weather (although free) uphill and downhill endless hills wonderful Marin Headlands. Seriously, this is a very beautiful area and you should go for a ride on a hike if you go through the Bay Area.

But instead of boring you to undergo the summary of my race, I will share some lessons I've learned along the way.

Lessons from my ultra-marathon 

Here are some things I learned:

1 - This was much, much harder than I had anticipated. I mean, I knew it would be really difficult. But it was much more difficult than that. I was clearly under-trained, because I took a month off to travel in Europe and China, but I thought I could do it based on the fact that I had already run a 26 miles, a 19 miles, 17 miles and a month before the race. I was right, I could go all the way with this training, but it was far from ideal.

2 - Running with a partner did everything. Scott was the ideal partner race - party fun, he enjoyed the view and experience as much as me. He was relentlessly positive and excited, even when things got tough and I was struggling and I wanted to stop. He did not let me stop. I owe him a lot.

3 - 30 miles of pounding, it wears toes. My right big toe kept settle in front of my shoe on the downhills (maybe the shoe was not perfectly true to size?), Which is very inconvenient for the first 30 miles. Then it started to really hurt. The raids have become torture. I continued, but several times I had to stop to walk. Scott would certainly have finished several hours earlier had it not been my trottinements cowards in some runs.

4 - There are a lot of hills in the Northface Endurance Challenge. I knew there would be lots of hills - we had not run a lot of time on these roads and it was not a problem in practice. However, the whole race was either uphill or downhill. It was endless. If I had to go back and do it again, I would do a lot more training hills. More than half of my race of 26 miles, for example, was on the flat ... I should have up and down Twin Peaks again and again.

5 - See my family at mile 44 really motivated me. Because of the pain in my toe in the hills, I really had the urge to stop somewhere around the 40th mile. But I knew that Eva and the kids expect me to supply the mile 44, so I continued. When I saw them, they took me in their arms, and I told them I would do my best to reach the finish line before the time limit. Scott and I have really grown in the last 6 miles, to the point that I felt like we did the last 4-5 miles sprinting (it was not, we were probably 12-15 km / h). My family has made a huge difference for me and really strengthened my resolve.

6 - Junk food does not agree with me for those long races. I generally do not eat crisps and sweets, but I told myself that my body would need energy so I ate everything that seemed suitable. But as much of my blood going to the muscles for the race and in the lungs and the heart, digestion more difficult. So I had stomach problems (without going into details) throughout the race. In the second half I decided to draw the calories in liquid and gels rather than solid food.

7 - It is important to smell the roses. I was running a race, but the race was not that of the race. She passed by paths breathtaking, and focus on the fact of reaching the finish line would miss the race. I tried to pay attention to the beauty of the race and the people around me, even towards the end when I was wrong.

8 - There are some truly inspiring people in these races. One guy was planning to run a marathon afterwards, the day after our 50 miles. A woman in her fifties was on his 6th or 7th ultra-marathon. Some people who do not look like athletes were great with us, aware of an equally determined that those who were in great shape. People from 50 to 60 were far ahead. It really shows how your fellow humans can be determined, and this forces to humility.

9 - Pacemakers are super helpful. Friends of Scott, Ryan and Mike (my friends now), shared the latest about 23 miles and ran with us, talked and joked with us, encouraged us, and basically we were not allowed to slow down to the point scampering. I doubt that we could finish before the deadline if they were not there. They were perfect for us cardiac pacemakers, and I owe them a lot.

10 - You feel really good when you start an ultra. Scott and I were really excited by crossing the start line and ran the first miles. It was exhilarating. Your body feels good because you are sharpened after weeks of hard training. You are surrounded by people who prey on the extreme difficulty, and who are also very excited. I have not stopped to look around me and say "What a day! "

11 - This is an absolutely amazing feeling to cross the finish line. I suffered for 20 miles (the first 30 was pretty easy) but approaching the finish line, I forgot all about it and I wanted to shout my joy in the world. When I crossed the line, I raised my arms victoriously, because it was a deep personal victory. I took Scott into my arms. I loved life.

12 - It is very tempting to give in to cravings. Being really tired means that your mental discipline is low. At the same time, the little kid in you wants to give up, go home jump him in a hot bath and in bed, and stop suffering. This is normal. And it is very tempting to listen to this child, these cravings to stop. I watched these cravings, felt their power, and I left without it. It was a continuous process of letting go.

13 - Resisting the pain is worse. When my toe was killing me on the downhills, and my shins, my knees and my quads ached, I noticed that my whole body tensed, anticipating the pain of each step. When I allowed myself to relax, to relieve the pain, I was actually helped me feel better. It was no longer as bad. It was worse in anticipating and straining. Relax, let go, relax.

14 - You are so bad that you can barely walk the next day. At least that was my case. I knew I had to take an ice bath when I get home, to reduce swelling, fatigue and inflammation, but I was so cold because of the race I was shaking, so I 'I skipped the ice bath. I used ice packs to my feet and ankles. But I was incredibly tired and I struggled to do anything the next day, and it was almost as hard the next day. I also had a problem with swelling in the foot (edema) for about 3 days. Argh. It has slowly improved, but I think I'm just too shot my legs and feet.

15 - A vegan lunch the next day epic is so good. Oh damn. Eva and I took the kids to Herbivore the next morning, and I ate like never before. I made pancakes with blueberry, roasted potatoes, vegan sausage, sautéed tofu pesto, coffee, green juice, cornbread and blueberry, a little mocha milkshake, and fries with chili cheese sauce ... the best meal of my life. I was starving. And vegan food for breakfast is what there is of better.

16 - You have more in you than you think. I knew it would be difficult, one of the hardest of my life event ... but I had greatly underestimated, and there were times when I felt desperate and me not up to the task. Each time I was able to continue. I always had a little more in me than I thought. And this happened repeatedly, meaning that there is in me a huge reserve of determination and guts that I did not realize presence. We all do this, not just me. We just do not know until we were testing. If there is one thing I've learned in this race is that all of us, each of us should make us simply test to discover the true self that lies within each of us. 

16 ways to triple your productivity in the bodybuilding and fitness

You do not want to spend long hours at the gym, but you want to get stronger, thinner, more flexible and have just looked in shape. Well, it is possible that you did not get the most out of your time spent playing sports.

You can make a super efficient 30-minute session, and make only a few sessions a week, if you maximize your productivity. 

Disclaimer: First, I am not a certified trainer. These are tricks that I have read elsewhere that have worked well for me. Then you should always get your doctor's approval for any new workout plan. This particular plan is very intense, so if you have heart problems or other health problems that might interfere with heavy exercises, you should definitely restrain you and do not tempt fate as you will not check your physical possibilities with a doctor.

And even if you have checked with your doctor, or even if you did not bother to do so, it is always important to start a sports program slowly, until your body has had a chance to adjust, or you will face exhaustion or injury.

Do not dive immediately into the program - it's designed for people who already have meetings but want to do better, faster, and less time to train. Here is how.

1 - Limit your sessions to 30-40 minutes. Although the tendency of some people who really want to get the most out of their sessions is to spend much time at the gym, the truth is that after 30-40 minutes, the benefit is not so great. To last as long, you have to decrease the intensity of work, and it means that you spend too much time practicing. It is better to work at a higher intensity for a smaller period of time.


2 - sessions of high intensity. If you just start exercising, it is best to start slowly. If you run or bike, for example, build your endurance for at least a month before you start something more intense. This means you will want at a pace that allows you to talk easily without losing your breath. However, once you have acquired the basic endurance, increase the intensity to increase the effectiveness of your workout.

3 - Protein. Many people do not get enough attention to get the protein their muscles need to rebuild. If you do not, you will get the minimum of your sessions as cardio workouts and strength requires both proteins to build muscles. I recommend either whey or whey protein is derived from soy.

4 - Water. Be sure to hydrate yourself throughout the day. It takes a few hours for your body to absorb water, so you can not just drink right before the session. Make a habit does to drink regularly throughout the day water.

5 - Carbohydrates. Although diets low in carbohydrates do fury, carbohydrates are the main fuel of the body. If you make intense sessions, you will need carbs, or you will not have enough energy. If you get a mixture, include carbohydrates there, or take a banana is a great source of carbohydrates.

6 - Take your mixture before and after the session. It is best to take a mixture of protein / carbs right before your workout and then just after. Take before increases the flow of amino acids that powers your muscles during training, giving them the fuel they need. After the meeting, the mixture stimulates muscle growth. And take some food with protein and carbohydrates 60-90 minutes after the session.

7 - Lift longer. Many people contract their muscles slowly and then release them quickly. But if you slow down as you go up, you are maximizing every move. Hop on and off for 5 seconds - each.

8 - Heavier weight. When you start, it's best to start with lighter weights so you can stretch your. But once this is done, it is best to raise the heaviest weight you can lift while making a good move. Do not sacrifice the quality of your movement to heavier weights - that is ineffective. But heavier weights, with a properly executed movement, will give better results in a smaller period of time. Heavier weights are not just for those who want to bulk up. It is a common misconception.

9 - A series, a failure. Instead of doing 2-3 sets, as many people do, maximize your effectiveness by doing just one, with heavier weight until you no longer were standing.

10 - Combined Exercises. Instead of isolating your muscles with exercises like biceps curl, you can maximize the time you spend in a session performing exercises that will work multiple muscle groups at once. With just a few exercises you can do your whole body work during a session. Another benefit is that your muscles are working together as they do in the real world. Some compounds are awesome exercises squats or squats, deadlift, pumps, bench press, chin-high bar, dips, etc.

11 - A balanced raised. Instead of doing exercises where you sit or lay against something or are stabilized, it is more efficient to do when you're standing, or leg, or on a gym ball. These types of exercises force you to balance yourself while lifting, which makes work more muscles. This gives you a stronger body and allows you to lift more over time.

12 - Take a cardio exercise you enjoy. It is not fun to do physical exercise if you hate him. And you will not for long. Do something that you find fun - running, walking, swimming, biking, hiking, rowing, etc. After the initial phase where you get used to exercising, you start to love it and to do it regularly.

13 - Mix. Do not stand on the same workout routine for too long, or your body will adjust its stress level and you will not make a productive session. For strength training, change your routine every week. For cardio, it is best to alternate different exercises rather than, for example, to run every time.

14 - Good movements. For strength training especially, and swimming, make movements executed well is very important, but it is also for other types of exercises. If you work your strength, start with lighter weights so you can work your movements. It is better to have a coach or an experienced coach who knows the right moves to help the first month. Never sacrifice the accuracy of your movements to a heavier weight. For swimming, you'll need a monitor to learn the right moves.

15 - Hills. If you run or walk for cardio workout, you'll want to incorporate hills (after a month or two on level ground at a leisurely pace). This will make you stronger and make your limited working time more productive. Take slowly at first, but once you get used to the hills, you can increase your pace.

16 - Circuits. One mistake that people make is to do multiple sets of the same exercise without rest between sets. This does not allow muscles to recover and it's a waste of time and energy. But instead of a series, rest, and then do a second series, it is more efficient to do multiple exercises in a circuit, so you do not may rest between exercises but may rest each muscle group. This will give you a good cardio workout while you do your strength training.

The plan ideal training 

If you consider all these tips, the ideal plan would be to alternate 2-3 days of intense strength with 2-3 days of intense cardio. You can do four days if you do the exercises at high intensity.

Strength training is a high intensity circuit 30-40 minutes without rest or when a minimum between exercises and a short rest between circuits if you make more than one. The circuit should work your entire body, using combined exercises such as squats, pumps, dips, etc., and either standing up or using a gym ball to do your core muscles working. You should use heavier weights, make your moves slowly (5 seconds up, 5 seconds down), and be sure to make the right move for each exercise.

You should have a drink with protein and carbohydrates and drink before and after the session, and some food with protein and carbohydrates to eat 60/90 minutes after the session. Water is also important for all types of exercises.

The high-intensity cardio workout is something you enjoy doing. You do interval workouts at a pace where you can not talk, with short breaks between intervals. Few sessions, you can add hills.

Remember, intensive sessions are not for people just starting. You should build your endurance before the advanced cardio and start lifting light weights, by focusing on the accuracy of your movements.

Health and Wellness

The best supplements for your health and well-being depending on your goals 

Whether your training and diet are both optimized, your health and well-being could be further improved by taking some food supplements!

To boost his energy: 

Green tea extract: Green tea is recommended for its ability to enhance fat burning. This is due to catechins, in particular epigallocatechin gallate (EGCG) present in the tea leaves. This catechin also provides a mild stimulant effect. Furthermore, green tea also contains theanine, an amino acid which provides a calming effect very beneficial for health.

Citrulline malate: The supplement is a combination of the amino acid called citrulline and malic acid (malate). Clinical studies suggest that some individuals taking citrulline malate are less tired and experience an increase in energy production in the body by about 35%.

Coenzyme Q10 (CoQ10): coenzyme This promotes the reactions in the body that produce energy. So have sufficient quantities is essential to maintain high energy levels and good health. Japanese researchers have shown that subjects taking 300 mg of CoQ10 per day for eight days experienced sustained energy levels during the years and have had periods of recovery favored.

To build muscle: 

Creatine: The main effect of creatine is to provide quick energy to your muscles during anaerobic exercise as when raised. This helps you to be stronger in the gym. Worried grow with creatine? While only a small percentage of people experiencing this side effect, new forms of creatine provide all the benefits without any bloating.

Beta-Alanine: This amino acid is combined in the muscle cells with the amino acid histidine to form carnosine. Have more carnosine in muscle cells allows them to contract further and helps reduce fatigue. Research suggests that athletes taking beta-alanine can increase their strength and muscle power.

Betaine: Scientifically known to trimethylglycine, betaine is an important amino acid as it is a methyl donor. We'll spare you the lesson here about what biochemistry methyl, but we can tell you that it is very important to stay healthy and help performance. Research suggests that some athletes taking betaine may experience an increase in muscle strength up to 25%.

Taurine: This is another amino acid that serves important functions in the muscles by promoting greater muscle strength and higher endurance. Again, research suggests that the muscles fed taurine contract better than those who do not.

To improve his cardio: 

Carnitine: Carnitine is an element that drives fat into the mitochondria of the human body, where they will be burned as fuel. Several studies lead us to think that carnitine allows the body to burn fat at rest and during exercise. This is not only an ideal component to help reduce body fat, but it also promotes muscular endurance, making it an ally for good health.

Caffeine: When it's hard to get motivated for a little cardio, a dose of caffeine can give you the excitement you need. But the real reason you take a dose of caffeine before training, it is because it increases the amount of fat you will burn and increase your endurance.

Glutamine: This amino acid offers many health benefits ranging from muscle building to improve the immune system. But we suggest you take it before cardio for two main reasons: better endurance and greater fat loss. Glutamine can reduce fatigue and increase endurance by helping to reduce the accumulation of acid levels that build up during exercise.

Rhodiola: This herb is known since ancient Greece. It is considered a stimulant, because it can promote resistance of the body to a set of physical stressors, chemical and biological. Strengthening exercises are physical stress, rhodiola can help your body better adapt. The roseroot brings a lot of health benefits because it also acts as an antioxidant in the body, increases the amount of oxygen carried in the blood to the muscles and promotes better fat burning.