First Quarter 2014 Fitness Goal Check In

To help with accountability this year, I’m checking in on my 2014 fitness goals every quarter.

1. I am a vegetarian.

It’s been three months and counting since I dove into a plant-based diet, and I haven’t had any lapses. The first few weeks were rough with the increase fiber intake doing a number on my digestive system. I immediately lost five pounds, and have dropped an additional two.

a peak at the bRUNcher's plate

Being a vegetarian does require planning so I don’t find myself at a restaurant or event that does not offer vegetarian-friendly options, and it also requires meal prep so that I’m not running to a fast food restaurant famished. Oatmeal, smoothies, soups and salads are daily staples. I eat a lot, and it is not unusual to find a granola bar, nuts or fresh produce in my purse.

this is what i eat

One of the most popular questions people ask me is about how I consume protein. My answer: eggs, avocados, tofu, Greek yogurt, nut butters, a variety of beans and nuts as well as FlapJacked Protein Pancakes and Vega One protein shakes. I am getting at least 70 grams of protein most days and as much as 130 grams of protein on long runs days.

The best part about the transition is all of the new foods I’ve tried. I’ve had to ask the stock boy in Publix to identify leeks and bok choy to try new recipes and eaten seitan for the first time. My goal for the next quarter is to cut back on soy substitutes and limit junk food.

2. I am running 2,014 kilometers in 2014.

The second goal has been a tough feat. I logged only 176 miles during the first three months of the year. To remain on target for 2,014K this year, that number should have been closer to 313 miles. I did take two weeks off from running to cope with a terrible head cold that leg to laryngitis and pain in the back of my knee. But I’ve also run on snowy trails and rainy days, so weather isn’t a legitimate excuse. I’ve just skipped too many runs.

Q1 mileage

Despite my disappointment, I won’t kill myself to make up for the lost mileage. When I review my mileage from last year, I see my performance thus far as a major improvement. And the long leap from 400 miles in 2013 to 1,251 miles in 2014 is a big, hairy audacious goal. My plan is, now that I’m up to a 14-mile long run, to maintain my current level of endurance and continue to build on it each week.

Question of the Week: How have you made progress on your 2014 fitness goals?


  1. Hey i know you said you eat over 100 grams of protein on run days. But how do you really fuel those days pre-run? I run with BGR and East Nasty. We’ve met a couple of times. Also a friend or cousin of yours has joined BGR’s walk before you run program, thanks to you. I tried doing a detox a few months ago, which was basically me going vegan, I think. I cut out all meat and animal based products. I also cut out dairy and wheat products. Supposedly I should have gotten those nutrients from fruits and veggies. However, in doing the detox and trying to run long runs; it was not a successful mix at all. I got dizzy and could not carry on as normal. It was an almost death defying feat. Do you have any idea what I did wrong? I’ve read a few post about plant-based runners but not enough to convince myself its something I can do successfully.

  2. Thanks for reading thebRUNCher!

    I’m not sure what kind of detox you were doing, but if you didn’t feel well when running, then your body likely wasn’t getting all of the nutrients it needed to sustain you on those runs. Try using an to find out the carb/fiber/protein ratio your body needs for your weight, height and activity level and keep track of your intake. Of course your physician can help you with a diet that works for your goals and lifestyle.

    I eat the same types of foods everyday, even when I’m not working out, so I don’t make many adjustments for long runs other than eating a banana and toast before and pancakes and an omelette afterward. But ever other day, I’m a grazer, eating at least six meals/snacks a day. It looks something like:
    Meal 1: protein shake made with Vega, fresh fruit and almond milk
    Meal 2: oatmeal with egg whites and fresh fruit
    Meal 3: kale/spinach/romaine salad with two eggs, avocado, beans/edamame, tomatoes or baked potato with vegetables and tofu
    Meal 4: raw almonds and raw veggies/fresh fruit or pretzels or string cheese or granola bar
    Meal 5: bean casserole or pasta and steamed veggies or falafel salad with hummus and pita chips or tofu stir fry
    Meal 6: Greek yogurt or cottage cheese and fruit or chocolate

    The best source for becoming a vegetarian or vegan that I’ve read so far is Matt Frazier’s No Meat Athlete. The book based on his blog is a guide to plant-based sports nutrition with first-person accounts from athletes, doctors and certified nutritionists.

    Fueling for runs can be a tough one, so maybe that will be the next series of posts here. Thanks for the idea.

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