Thirsty (for knowledge) Thursday: Where Does Your Fat Go?

>> Thursday, May 28, 2015

When you loose weight, where does your fat go? I've never really thought about this. I think I probably assumed that it exited via some obvious physical discharge like through poop (or maybe pee), but it's really something I never considered.

In a new study by Andrew Brown at the University of New South Wales and former physicist Ruben Meerman in the British Medical Journal, they say "there is surprising ignorance and confusion about the metabolic process of weight loss. The correct answer is that most of the mass is breathed out as carbon dioxide. It goes into thin air."

Whaaaaaaaaaaat? That wouldn't have been in my top 10 theories of where fat goes. Here's more:

Excess carbs and proteins are converted into chemical compounds called triglycerides (which consist of carbon, hydrogen, and oxygen) and then stored in the lipid droplets of fat cells. To lose weight, you’re attempting to metabolize those triglycerides, and that means unlocking the carbon that’s stored in your fat cells.

Losing 10 kilograms of human fat requires the inhalation of 29 kilograms of oxygen, producing 28 kilograms of carbon dioxide and 11 kilograms of water. That’s the metabolic fate of fat.

They calculated the proportion of the mass stored in those 10 kilograms of fat that exits as carbon dioxide and as water when we lose weight. Then, by tracing the pathway of those atoms out of the body, they discovered that 8.4 of those kilograms are exhaled as carbon dioxide. Turns out, our lungs are the primary excretory organ for weight loss. The remaining 1.6 kilograms becomes water, which is excreted in urine, feces, sweat, breath, and tears.

They also noted that their study doesn't mean that you can simply breathe more to loose weight. That just leads to hyperventilation, followed by dizziness, palpitations, and loss of consciousness. So stop huffing and puffing while you're sitting there. Just go for a run.

For more "Thirsty Thursday" posts that highlight workouts, body science, and all kinds of interesting information, CLICK HERE.


Gut-Busting Duathlon Workout

>> Tuesday, May 26, 2015

Yesterday, bro- and sis-in-law Matt and Angela came over to get sweaty in my garage. Yep, it was time for that "duathlon workout" that we like to do. It starts with a 10 minute warm-up on the trainer, and then right into a 1-mile run. After that, it's 3 more intervals of biking (on the trainer) for 9.5 minutes each doing 0:30 hard and 0:30 easy (ending after a 0:30 hard, and hoping back on the bike starting with 0:30 hard), followed by a 1 mile run. Basically, bike/run x4. It's killer.

The workout came at a good time for me because Duathlon Nationals is in 11 days. I'm doing the short course, which is a 1.55 mile run, 14 mile bike, and 1.55 mile run. So all the transitions in this workout were good for me, along with running fast on tired legs after hopping off the bike. (That last one is always a good skill to develop, but I feel like it's extra important because this upcoming race is super short - there's no time to "ease your way into" the run. It's off the bike and then run at 100% for less than 10 minutes at this short race!)

It was also good timing because the 3 of us were at Matt's younger brother's wedding a few days before...


OK, back to your regularly scheduled blog post.

... and I kinda ate crap for a few days. So this was a good JOLT back into reality.

OK, on to the workout! We started spinning for our 10 minute warmup, and I hopped off to get a shot near the end of that:

When the workout was done, I accidentally cleared my watch instead of saving the numbers, so I don't have my exact bike times or my transitions. But I'm 90% sure I remembered all my run splits correctly. We hopped off our bikes, switched shoes ASAP, and took off for our first 1-mile run. I went out hard and ran the first half mile in 2:54, and the final half mile in 3:00, for a 5:54 total first mile.

Then it was back on the bike for some hard (then easy) spinning. The 2nd run FELT MUCH WORSE. Heavy legs right away. I did that one in 6:06 (3:06, 3:00). Ouch. I climbed back on my bike, did my 0:30 hard, and snapped a selfie when I started my 0:30 easy:

Sweaty. But still presentable.

Angela back on her bike behind me, and Matt coming through to get on his.

There was lots of suffering in the 3rd run. I knocked down my time a bit from the 2nd run, running a 6:04 (3:04, 3:00). Then, back to the bike and another selfie once I got a little break:

Gross. My apologies.

I ripped a BIG fart right as Angela got back from her 3rd run. And then Matt came in and walked through it too. I'm not a very good host. Sorry guys.

My stomach gave some churns on the final run - I think it was a few days of wedding food and continental breakfasts catching up with me. I figured I'd be running straight into the house to the bathroom. But I was fine. (Had the run been another half mile or there been 1 more interval, it would have gotten ugly.) My final run was 6:01 (3:07 [yikes] and 2:54). I started stretching a bit as Matt and Angela finished up:

Angela coming back up the last hill.

Matt finishing up.

Technically, I had a PR for this workout, finishing in 1:03:59. My runs were NOT the fastest (I really hoped they'd all be under 6:00, but that didn't even come close to happening), but my transitions were fast - I noticed 1 under 0:10, and a few of 0:10 or 0:11. And again, I cleared my watch accidentally, so I can't be sure on all of my transition times.

Speaking of Duathlon Nationals: I think I'll be posting a bit of a "course preview" this weekend. So check back for that.

Not that anyone cares (this is more for me than for anyone else), but I've apparently done this workout 9 times now. Here's links to the first 8 times: first at the track with Marie, then a shorter version on the track with Matt, then near the track by myself, then out of my garage by myself, then out of my garage with friends on a HOT day, then on a chilly day in the garage with my Garmin, then 2 years ago with Matt, and finally last summer with Matt, Angela, and Jeremy.


New "Grab Bag" Suits

>> Saturday, May 23, 2015

We use a lot. This is in no way an advertisement for them, and may end up being the opposite. They have a "grab bag" deal that's always pretty cheap for swimsuits: you pick the brand and "cut" of suit, but you DON'T get to pick the pattern, and you get whatever they send. It's cheap. For men's "jammer" length suits, you can get Sporti brand for $12, Nike for $19, and TYR for $24. (Those are the prices at this moment, but they have different deals all the time.)

I've had good luck in the past. Usually, it's something like a black suit with a colored panel on the side: I've had a pair that's had a green pattern, and a pair that's had a purple pattern on the side. No biggie.

I ordered 4 recently that just came in the mail. A TYR, a Nike, and 2 Sportis. It's always a little like Christmas when opening the box:

First pair: the TYR. Dark with some light blue accents. Nice.

Second pair: a patriotic pair of Nikes. Also not bad. (Originally a $52 suit, for $19!)

Then I pulled out my first Sporti suit. Oh Lord...


I know what you're thinking: "But you always dress so wild for races! What's the big deal?" I don't like to look "wild" in my day-to-day life. In fact, when I come home from races where I'm wearing something bright/crazy, I always cover it before getting out of the car because I don't want my neighbors to think I'm a whack-a-do. And I wear very normal things in my pool for training.

OK, but my final Sporti suit can't be any worse, right?...

Shit. TWO of those.

As if they weren't ugly enough, the "penis pouch" inside is bright purple. Awesome.

So look for me in one of these sweet (or not-so-sweet) "grab bag" suits in a local pool or lake this summer. I'll be hard to miss.

And if you're interested, try your luck with a "grab bag" purchase at Let me know what you get!

p.s. My wife reminded me of another awesome/horrible suit that her sister got from SwimOutlet 8 years ago. Here's her post with the horrible details. Swim Outlet actually saw that post and sent my wife and her sister each a free suit. Nice.


Friday Funny 925: Potty Graffiti

>> Friday, May 22, 2015

Lots more funny stuff posted all week long on!


Friday Funny 924: Texts From Your Dog

I posted some of these before, but these are too good. If your dog could text...

Lots more funny stuff posted all week long on my tumblr page:


Friday Funny 923: Yearbook Quotes

It's nearing the end of the school year, so I thought I'd share some awesome yearbook quotes:

More funny stuff on!


Training with the Boys

>> Wednesday, May 20, 2015

I've strung together a good 10 days of training since the Oakdale Duathlon nearly 2 weeks ago: some good bike rides, a few swims, and a couple of runs. Two of those runs have been with my boys.

On Friday, I went out for a late morning run where I wanted to run a few miles fast. The boys were with me:

Running across the Mississippi.
We were about to run down to the low spots right along the river to the left.

I did 3 tempo miles with the boys. I decided to run down the steep trail to right along the river around mile 2 of the tempo miles. There's a STEEP hill down to the river:

At the hairpin turn on the steep hill. Notice the man standing to the right with a really steep
part just beyond him. And as with all hill photos, this image doesn't do it justice.

Well, our "single" stroller (the Ironman BOB) has a handbrake. This "double" stroller" (the Chariot 2) does NOT. So we came burning down those hills. We did a little out-and-back along the river, and finished the 3 tempo miles along the river just a few hundred feet from the base of the hill. My Garmin showed where it got a little fast:

Being pulled down a hill at just faster than my mile PR pace: 4:47/mile. Yikes.

Oh, and there are 2 more things to note: first, just behind the first "4" where it says "4.40 mi," there are 2 peaks in speed. That was coming down those 2 hills shown above, with the hairpin turn in the middle. Both times, I hit 5:00 pace. Secondly, look at the crazy slow dips in speed shortly after finishing the hard miles (miles 1.5 - 4.5). That's me trying to push the 90 lb stroller back UP those hills. NEVER. AGAIN.

Before we started running again after my hard miles, Henry got out along the river to watch a tug boat with a few barges go by. I Instagrammed this:

"6.5 miles with these 2 by the river in the Chariot with the middle 3 at 6:10 pace. Ouch.
After the hard miles, Henry got out to watch a barge chug past. Charlie was just pooped.
This was a good morning."
(Note the barge still behind Henry in the middle pic.)

The 2nd workout with the boys starts off with a "sick baby story." Over the weekend, Charlie started running a fever. Monday, we went to the doctor, because THIS is not normal for our 1-year-old:

Asleep on my lap in the middle of the afternoon.

Just feeling miserable.

It was a double ear infection. He had a bit of a fever at home, and they took his under-arm temp at the docs and got 103.7. Yikes. But the drugs started working pretty well pretty quick. On Tuesday, he perked up a lot after breakfast, so I thought we'd try going to the gym. Shortly after, I Instagrammed this:

"My morning workout. After Charlie had breakfast, he seemed to feel a lot better. We took a
chance and went to the gym. I got in 1 lap at the pool before the Playzone sitters came to
get me because he was too sad/crabby. Poor dude."

So then I decided I'd pick up Henry from preschool with the stroller. (I usually teach on Tuesdays, but it's finals week, so our schedule is different.) I loaded Charlie into the stroller, we picked up Henry, and then we ran another mile to Maddox Park:

Charlie started feeling better for sure.

Running "the long way home" along the river. Ended up with an easy 10K with the boys on the day.

Charlie was passed out once Henry hopped out at home.


TC Kids Cross Country Fun Run

>> Tuesday, May 19, 2015

Saturday, Twin Cites in Motion hosted a day of cross country races for kids at Como Park here in St. Paul. Henry raced the 1-lap race (a half mile) with his cousin Evie:

Mama, Henry, Aunt Steph, and Cousin Evie.

Don't act so surprised... you knew this pre-race photo was coming.

Getting pinned by Mama.


Goofy cousins.

Evie's Dad (Uncle Jon) and I cheered near the starting line.

There were lots of wipeouts.

Our 4 runners!

Jon tried to give Evie a high-five...

... but Henry came back and stole the high-five...

... which led to Evie accidentally high-fiving the side of Henry's face!

Steph's reaction after witnessing the face slap.

Henry running off complaining about a sore neck.

All the kids half way through their race.

Mama's photo of Henry running with her.

We saw Evie and Steph first! (Even though Evie is younger
than Henry, she's been faster than him for a solid 2 years!)

Some high-fives...

... then off to the finish with about an 8:45 total time! (On the left.)

Henry and Mama were just a bit behind them!

Down to the finish!

Henry was swung around and man-handled by this giant furry.

Henry wants to wear his medal as a sash. #ThatsMyBoy

These 2 are hilarious.

Mama and Aunt Steph laughed at Shelly because he/she went down hard
during the race, and a bunch of Moms had to pull him/her back up! Stuck turtle!

There was a hula-hooping contest. Charlie saw the big kids doing it
and climbed right in to an abandoned hoop to do it himself!

Enjoying a box lunch with a hundred other families post-race!
(The 2 sisters with baby Charlie and baby Wes!)

So for $10 a person ($20 total for Mama and Henry), they both got a t-shirt, a medal, and we got 3 box lunches with PB&J, fruit, chips or pretzels, and a cookie. Heck-a-va deal!

Oh, and then that night, we had our church festival and had a great time:

Mama took this photo and captioned it "Like father, like son."

4 awesome words: father / son "Octopus" selfie!

He's excited, not terrified. Really. Trust us.



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