2006-2007 Archived Creve Updates

"Our ignorance of history causes us to slander our own times."-Flaubert

Loving the Florida weather this time of year, excellent for long runs - Amping up the running mileage for January Marathon and getting stronger on strength training but slow gains in mass. 

SoBeJogger's itinerate freelance photographer and shutterbug extraordinaire, Isabelinda, had her first Art exhibit opened on Dec. 13 at RexArt gallery in Corral Gables: art work on display till Jan 19.

December Ramblings

Running is being painful on Creve's shins and the extra cardio keeping him from gaining any mass this fall - may be under eating.  Mileage is way below where it should be and Marathon in Jan will have a poor time if this shin pain continues.  Cardiovascular wise Creve is running strong even with the reduced mileage. 

Chesterfield Turkey Trot 5K - 38 degrees! and hilly course 20:45

Creve finally ordered a replacement laptop for his aging Dell 700m 12.1": A Dell XPS 1330 13.3" with 250gb storage

Creve is researching turning this update page and other personal info into a password protected members only section, or at least just a minor "about us link".  Recent anonymous comments have expressed that SoBeJogger is too skewed toward being a "Vanity" site.  While its beginnings were mostly that, with Creve never getting to call many people or do timely emails; it was his way to let everyone catch up in their free time and viewers seemed to prefer a picture to a paragraph.   However Creve has to admit this is a great suggestion and well over due.  It's main focus should be celebrating fitness and health for the majority of viewers with Creve's current research in a more simple format.

Key Biscayne 5K:  

last DC jog of 2007     

 

left London hotel for a jog:

Sept 30 was the Wet & Windy HaulOver Park  Race for Kids 5K:

       

Sept. started out with a quick visit to the STL and Creve's old jogging grounds: CreveCoeurLake

Going to cut back on the strength training and amp up the jogging soon.  Been unable to bench press or do arm curls do to injury since April, however this injury has ironically helped Creve balance out the body.  Being only able to work the Back/legs (Hated doing these DeadLifts/Squats) and a little shoulder & Triceps has saved Creve from falling into the 'Neanderthal' trap (Where guys become all chest and arms on pencil legs and hunch forward and almost drag their arms)  Like with the stress fracture jogging injury Creve has managed to turn this setback into edible sugar-free Lemonade.  Now with a better foundation once this injury is healed up (After 2008 Marathon?) the desired results, a year late, should finally be attainable. 

More international trips for Creve coming up.  May wait to produce future CC videos until replace Dell 700m Laptop with new Dell XPS 1330- want bigger hardrive and more video power to make better quality DV Videos and not have extra compressed video layer.  Foot verruca should be gone and Creve over 170lbs will amp up running/Cardio for Jan Marathon and cut off the extra 1-2% Fat Mass gaining during Clean Bulk.  That's over 15lbs mostly Muscle packed on since Jan 2007 and 37lbs since low in Jan 2006! 

July has been fine- Hot & Sunny( actually got a little red on head & shoulders.)  Creve ran the Diabetes Dash 5K 21:09 in downtown Miami. 

Really trying to cut back on cardio next month or two will see what kind of results happen this fall...  Leak from 4 floors above got fair amount of water on condo wall & kitchen floor.

Creve went to Paris for work: - to crowded for decent jogging & foot sore from the weekly cutting by podiatrist; was relieved to be back in SoBe (Creve doesn't like leaving his zip code these days):

June is starting out wet in SoBe.  Creve is working on a Loose in London, Memorial Day Hip Hop, Key Biscayne Bike & Raven Music videos.  Disappointed with the .1 lb weight gain in May (did lose some fat) and will try to cut back on running/cardio in June/July to gain muscle/mass.  No more Vacations till November, unless hurricane strikes so can easily fill time with chores/tasks/cooking.   June ended wet - more rain/Tstorms than Creve has seen yet in SoBe - almost flooded Creve's car in garage; went up to door.  Creve dropped his car keys down the trash shoot- had to scrounge around in dumpster to find computer chip key/alarm fob.  Creve is sick with a nasty cold to end a hot and muggy June- did average 2.1 lbs weight gain!  Have seen better Junes.

     

May is going fairly well for Creve except for a upper Right Arm (Front Delt Strain?) Unable to do most upper body lifts (No Benches or Dips)  Concentrating on leg/back work in gym and would like to just do a serious BodyFat cutting phase/running for a few weeks but shin stress fracture is starting to hurt a little so don't want to overdo that.  Another vacation over Memorial day is coming up and Creve is just hanging out in SoBe and catching up on chores.  Creve had a couple work trips to the UK but was so tired after work never did get any decent Video for UK movie.  Sorry, Rest & Nutrition is Creve's Main Priority, above even training & running, next couple months to gain some mass.  Then can cut extra fat easy with marathon preparations this winter.

Started off in Puerto Rico for Creve with a early morning beach jog and nice sunshine on his newly shorn & smooth coiffure

Big April event is 2007 Kew West 160+mile 1day Bike attempt!  Will Creve pass out from insufficient Calories or dehydration...?  As in March Creve is Keeping focus on proper Nutrition- especially  during workout and post workout.  Extra Calories are defiantly necessary for decent muscle gains.  Minimizing cardio/endurance exercises while trying to stay in striking distance of surviving sub 5hour marathon.  That's Creve hope: Marathon ready with sizable muscle/definition - going to be tough nutrition wise to find a symbiotic balance for sustaining the two (Endurance & Bulk,) but Creve will undertake the challenging endeavor and see how the 2008 ING Miami Marathon goes.

Raven Runner Good Vibrations & Creve resting between Pull-Ups:

Creve's shins seem to finally be recovering from the horrible stress fracture! Its is a new experience running without the shin discomfort and the newly developed  leg muscle from the Strength training can actually be felt in a more powerful stride!  Now just have to avoid overdoing it as running everyday will eat up lot of Creve's muscle and screw up the shins again...  need to keep homeostatic training equilibrium...

Nutrition & Food is Creve's focus this month.  Making sure Creve gets enough quality fuel to build muscle and maintain 1-2lbs monthly increase.  Had CT Scan to rule out last medical possibility for Creve's runners anemia.  Did a 90+mile prep ride up A1A to Deerfield Beach for Creve's first North Gold Coast adventure. 

Going to attempt one long day 160+mile bike down to Key West Easter weekend for 2007 Trip(2006 KYE) Need to get bottom bracket on bike tightened (may have bearing out... extra challenge there for trip if not done) Working out logistics with Raven Runner Flash who will provide vehicle support to transport Creve's gear (No heavy panniers this year!)  Anticipating 14 mile average pace and 16-17 continuous hours biking with eight 20min food/potty breaks=3 hours rest. 19-20 hours with no mechanical issues/accidents/injuries  Leave at 3ish and get through trickiest/dangerous Miami and north of Key Largo (poor Shoulder) while sharpest/alert and before traffic. Arrive sunset 7-8pm at Sister's , if Creve can eat enough and not pass out- got light-headed/foggy on prep ride during last 10 miles and had some unusual poor judgment timing lights/cars.  Plan 'B', If gets to tough for Creve or 'to risky', will just fall back on support vehicle and drive last bit- but that is highly unlikely.  Planning on consuming around 10,000 calories during the Big day and researching menus at Taco Bell and a few other places Creve has not indulged in for a couple years.

Creve is running in the Celebrity 5K in Miami Beach, but is trying to convince himself not to torture himself so close to the KYE 2007 Ride as in the other 5K

March 28:  Creve didn't feel like going to Barbershop so just cut hair himself:

'Steady state cardio tends to increase the release of cortisol, which just so happens to be the #1 catabolic hormone in the body'

'The amount of metabolic stimulation or "spark" that you stimulate during a high intensity resistance training session is almost ten times higher when compared to the same time frame performed with steady state cardio. When you train with weights, you break down muscle tissue, which takes energy (calories) to repair.'

Marathon is over and already signed up for 2008, but running/endurance cardio will be put on hold for couple months while Creve attempts to pack on some serious muscle mass. 

Creve has agreed to participate in the newly formed Competitive Athletic Team (CAT) at work and is obligated to participate in 5 yearly events.  Will do his first 5K this month. 

Creve's been dissecting his training failures, set backs, injuries and successes of 2006.  He has accepted his body is not genetically gifted enough to train at the level of his determination and time he's willing to invest.  So the biggest shift for 2007 will be reducing the long endurance training (No more than 2 long runs a month - want to stay at Marathon level-Not Ultra) and Focusing on HIT (High Intensity Training) & Weight Lifting.  Goal for 2007: (FYI Creve failed 2006's 100 mile/24hour run after shin stress fracture) Hoping to add 15-20lbs LBM by 2008 and have Bench(240lbs Max Dec 2006) to twice Body Weight (310lb+) and DeadLift(225lbs max) V Squat(325lbs Max) to 2.5x body weight. 

After hundreds of additional research hours on Nutrition/Fitness, trial/error & self observation; Creve is thinking the Endurance exercises are: 1) putting his body in a "Catabolic" State - eating/suppressing muscle growth 2) Fat Loss (Below 10%) is more complicated than Calories in vs. Calories used - different types of fat burning receptor cells/hormones...  very complicated- time to try new approach 3) The endurance running lowers his red/white blood cells - leaving him prone to sickness (fly's a lot), Runner's Anemia and injury as well as reduces Testosterone and other beneficial Hormones and leaves him irritable/fatigued.  4) Creve's is a serious over-Pronator with a ridicules Flat foot; having poor bone/foot, Biomechanics/running alignment - whatever, and will never 'excel' at running.

Creve has stopped restricting Calories and learned to just eat healthy before his body gets hungry.  Does not eat for boredom or comfort and does watch carbs in the evening (try's to stay with ProteinShake/Fats/Calorie Countdown Milk/Protein-meats.)  Still logs Calories mainly to see how it affects energy levels and not under eat.  Also is a habit/routine now and helps him stick to 'Clean Foods'- except after hard workout of Strength Training.

Personal CreveCoeur Reflection: Looking back at 2006 it appears to be the most 'unfun' year of any in Creve's 30+ years; But he was more focused and hard working on Fitness & Nutrition than any endeavor he has ever engaged in. Like 90% Training/Health/Nutrition and 10% work.  While he really did nothing 'Fun' he also had no memorable bad or sad things happen.  It was the most content and fulfilling year yet!  No rollercoaster emotions, no passion or sadness.  Perhaps this is 'growing up?'

CreveCoeur is partaking in his own version of the modified top ten fad diets; (ie) feels good to eat healthy & Nutrient rich low calorie foods - AKA: The CSI Diet "Common Sense Ingestion / healthy eating style :)  And focused Oct on Strength training.  Rant:  Everyone is always asking what "diet" he is on (SoBe Diet, ketogenic, Velocity, Anabolic, Atkin's, Low Carb, Low GI, Apple etc...Creve says 'Keep It Simple')  Never one to follow a fad system or with the time to break down the macro nutrients or count carbs/fat/protein... he simply try's to eat "Smart"- healthy Nutrient rich foods before he gets to hungry to get tempted to eat unhealthy- And keep a food log to learn from inevitable mistakes; just write down what and guestimate (once you get skilled at food portioning/weights) its calories.  FYI:  He does not 'restrict' Calories.  If he has to hear one more person act like he is some Disciplined Fitness machine because he won't eat a greasy fast food burger or calorie rich piece of cheese cake he will be even more agitated and irritable then normal ;)  Its just simple preplanning and listening to your body.  Look at all he eats!  Jeez, Mom says he eats like a hog... he freely admits to feasting like ravenous wolf after workouts- and at other times without proper snacking/Blood Glucose management.  Overall, does best to keep it 'Clean', Nutritious & avoid hunger pains.  Good Diet Disaster article !

Simple healthy life style tips:

That's it! 2 hours nutrition and 1-3 hours exercise 20-30 hours a week  Its just like a part time job... Isn't your health the single, best investment you can Make..?  Anyway, compared to most beer drinking, fast food eating, sedentary co-workers it isn't to far fetched for them perceive him as a disciplined freak while they are walking after half a mile on the 1.5 mile PT test and he buzzes by at 95% sprint, but... alas he's rambling.  Regardless, you just have to make nutrition and fitness a priority and do it before the "other" things that aren't such a priority use up your precious time.  You don't have to make healthy living overly complicated just have to learn to listen and observe your body.  Least that's what seems to work best for CreveCoeur.  If only his Right Shin would heal up now for some more running mileage.  Raven Run #100 is approaching on his Birthday if the shin holds up.

CreveCoeur Sept 2006 Update:

Creve is now Focused on Strength Training and trying to pack on 5 more lbs muscle  by 2007- defiantly not compatible with Endurance running, so even a 50 mile run by year end looks out of picture.  Still planning on Miami Marathon in Jan 2007.  Increased Calories almost extra 1000 a day and way better moods and energy levels.  Trying to Strength train 4 days week, jog 3-4 and bike 1-2 times

CreveCoeur Original Message May 2006:

From the Midwest, CreveCoeur was an aspiring Endurance Jogger who possessed pipe dreams of a non-stop 160+ mile jog from SouthernMost Point in Key West to end at 5thSt in SoBe to finish off with an 8 mile Sand RavenRun by the end of 2007/2008.  During training for his first 100 mile/24 hour jog by years end (2006) Creve was a bit to ambitious with his mileage and logged several 100 Mile+ (Mostly asphalt) weeks with little cross training and developed a stress fracture on his Right Shin and is now reduced to 10-20 miles a week jogging in discomfort. 

If Creve can motivate himself to get back into serious jogging[?] (Enjoying biking/touring and playing with idea of taking month off to bike the 1500mile+ route to home state Missouri from SoBe in 2008/2009) you will get to see him progress from his reduced intermediate jogging level (Getting tired on slow 10 mile RR jog now) to Give the torturous jogging feat a try...?

Never one to possess any extraordinary talent, gifted natural abilities or special/unique talent ; jogging was one thing Creve could do better than most, (Likely because people aren't interested distance jogging due to its unpleasantness/solitary nature) however it isn't all that 'fun' for him and he really prefers eating/making/adapting healthy & nutritious foods.  Which is really going well with biking( at least on the digestive system)  - Alas, misfortune/fortune deems Creve's 'niche' to involve discomfort and that appears to be in that element where he surpasses the masses and transcends.  Oh well, we can only respect ourselves by doing the best with what we have to work with, flaws, weaknesses and all.  Pain is inevitable, its suffering that is optional.

Creve tends to always be busy and cramming 26 hours in every 24 hour day, so please be patient with the website as he is always multi-tasking and this site is pretty low on priorities.  Once he gets the shin back to normal there is the possibility of some research on his current interests, training info, mileage and diet...?

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