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Calgary Police Half Marathon – a race report … in preparation for Ironman

Wed, 27 Apr by Bryon Howard
Police Half Marathon Finisher Medal 2016

2016 Finish Line at Calgary Police Half Marathon – Volunteer & Friend Jeremy Woolward presenting Bryon Howard with his Finisher’s Medal

 

A few years ago, along with friend Greg K, we decided we would do an Ironman distance triathlon every 5 years. I think we both think of it as a bit of a health check up. 2011 was our last Ironman … so this is Ironman Year – the goal race being Ironman Arizona on Nov 20.
One of the reasons I like this 5 year Ironman plan … is every 5 years … I’m forced to get real efficient with my time, and because of all the training … I am forced to take a serious look at my health and habits. Currently, as I ramp up my training and research – I am a bit amazed at all the new supposed ‘hacks’ – at how to get fitter and faster.
For the past 6 weeks, I have experimented with a Ketogenic Diet (High Fat and Low Carbs). I began down this rabbit hole by Listening to a pod cast by Tim Ferris as he interviewed Dr. Peter Atilla & later Dom D’Augustino. Since then, I’ve listened/read other proponents of this ‘way’ … Mark Sisson and Ben Greenfield.
Proponents of training and racing in a Ketogenic State (as I understand it) – suggest that you should not need to fuel your body until after 3, 4 and even 5 hours of training/racing. Your body will burn more efficiently on fat (versus what we all mostly believe – which you must use Carbs).
Since January 1, I have run 36 hours. That is about 2.5 hours per week. At the same time, I’ve been skiing, cycling and swimming … gaining fitness. I did three very good speed workouts on the Glenmore Track the three weeks prior to this race.

Since early in March, I’ve been waking in the morning … drinking bullet coffee … and getting on with my day of a morning swim or run, then working … often having the first low carb meal at noon. (This is to practice becoming a fat burning machine.)

Sunday, April 24/16 – Calgary Police Half Marathon – Time to test the training & diet
I woke 2 hours before the 8am start, I drank a bullet coffee (adding butter and cream). I weighed in at 160.2 lbs – which is about 5 pounds off my standard ‘natural want to be weight’ of 166 pounds. I’m pleased about that. Ultimately I would like to try to get down to 155lbs for IM Arizona.
15 Minutes prior to the race start, I drank some Ketoforce (It contains 55 calories with Sodium & Potassium Beta Hydroxybutyrate … supposed to help me be a ‘fat burning beast’.)
Weeks before the race, I decided I would try to run sub 1 hour 30 min … which is a pace of 4 min 15″ per km. (I did similar pace in November.) I felt great at the start of the race, running the first 8 km’s between 3:52 and 4:07.

Somewhere between 9 and 11 km, my legs felt VERY heavy. (I wondered … do I have enough miles of running in these legs.)
1 hour into the race, against the strong proponents of this diet, I had a gel. I was told if I did this … it would be like rocket fuel and I’d fly the last 30 minutes. Nothing. (I wished there was a telephone booth near, so I could get my Superman cape out.)
In the last kilometer, I had another gel. I got passed by two runners.
I had no kick – no fight to truly race.
My average heart rate was 163, max bursting to 188. This may suggest that I was going as hard as possible … as my threshold is around 163 (from my self testing).
I ran 1 hour 30 min and 30 seconds – a pace of 4min 17″. I finished 25th overall and 6th in my age group. According to Strava, the course was a little long. See the route (my heart rate & more) on Strava by clicking here.

What did I learn:
I’m enjoying the diet
I should try the next event with a fat filled breakfast (eggs fried in coconut oil/butter & spinach)
I should run more than 2.5 hours per week

What’s Next?
Ghost of the Gravel on June 19, a dirt road race of about 150km – where I hope to defend my win from last year in the Cat 3 category.
I think I’d like to get more strict about this ketosis thing. I’d like to monitor my body a bit more to find out if I am actually in ketosis.
I want to learn more about HRV (Heart Rate Variability) Training. My understanding so far … base your workout effort on your rested heart rate when you wake up in the morning.

Just for fun - Bryon ran as Superman

In 2015, RE/MAX Realtor Bryon Howard ran as Superman at The Police Half Marathon. With a lot less training, little focus, and no diet changes – his time was only 2 min slower than 2016. (The cape must have helped.)

 

Are  you looking to Sell or Buy a home in Calgary and need someone who won’t rest until you’ve found your dream home or until your home is sold? I’ll work hard to earn your trust and to deliver exactly what you need. Contact me at 403-589-0004 or at TheHowardTeam.net.

About Bryon Howard

Bryon Howard and his team of Calgary real estate professionals sell an average of two homes a week. He is a member of the MLS Million Point Club, which ranks him roughly in the top 1% of productive realtors in Calgary. His aim is not just to please clients but to help them buy/sell a home in Calgary at the best price, in the shortest time, and with the least hassle. He is a member of the RE/MAX House of Real Estate that leads in the Canadian market. Learn more about Bryon at www.TheHowardTeam.net.

Calgary’s Perfect Storm for Real Estate Investing

Sun, 17 Apr by Bryon Howard

Calgary's Perfect Storm for Real Estate Investors

The stars are aligning in Calgary in a historic manner to create near perfect conditions for certain sectors of the real estate investment market.  Anyone still hesitant about owning investment property should realize that conditions may never again be as favorable as they are right now. A number of economic and social trends are combining to create optimum conditions for the perfect storm!

Economic Uncertainty – The free fall in gas and oil prices has contributed to an atmosphere of economic uncertainty.  A good number of jobs were lost in Western Canada and throughout the nation.  As a result, many workers are reluctant to buy a home and plant roots right now.  They want to maintain the flexibility to relocate quickly if a job opportunity demands that.  Renting remains their best option.

Low Interest Rates – What is there to not like about today’s historically low interest rates?  2015 witnessed not one but two quarter point Bank Rate drops by the Bank of Canada.  The cost of money is as low now as it has been at any point in history.  The forecast for 2016 is for minor increases, if any.

Lower Construction Costs – Purpose built housing and secondary suites cost only a fraction of what it takes to build a single-family detached home.  Lower costs equal higher returns.

Liberal Party Platform – Prime Minster-elect Justin Trudeau and his victorious Liberal party have proposed $125 million in tax incentives designed to add to Canada’s stock of rental housing and promote renovation of existing housing stock. The incentives will come in the form of the elimination of all GST on investment in affordable rental housing.

Everybody is Renting – The shift toward renting vs. owning is not confined only to those uncertain about employment prospects. Everybody is doing it, including retirees!  The millennial generation may be igniting the fuel, but the trend is visible across all demographic groups, including the wealthy.  For many people, renting is simply the more attractive option for a myriad of reasons. There should be no shortage of renters in the Calgary market for years to come.

It is rare that forces come together so forcefully in favor of investment in one sector of the market. Those who wish to share in the profits are well advised to speak to a reputable Realtor with a solid background in representing investors.

Are  you looking to Sell or Buy a home in Calgary and need someone who won’t rest until you’ve found your dream home or until your home is sold? I’ll work hard to earn your trust and to deliver exactly what you need. Contact me at 403-589-0004 or at TheHowardTeam.net.

About Bryon Howard

Bryon Howard and his team of Calgary real estate professionals sell an average of two homes a week. He is a member of the MLS Million Point Club, which ranks him roughly in the top 1% of productive realtors in Calgary. His aim is not just to please clients but to help them buy/sell a home in Calgary at the best price, in the shortest time, and with the least hassle. He is a member of the RE/MAX House of Real Estate that leads in the Canadian market. Learn more about Bryon at TheHowardTeam.net.

Are Millennials Leading a Revolution in Housing Trends?

Sun, 03 Apr by Bryon Howard

re Millennials Leading a Revolution in Housing Trends

For years now, economists and social scientists have been warning us that the millennial generation holds the power to transform society’s values and political base in ways we have not yet even imagined.   This demographic group can exert inordinate influence through the sheer power of their educated numbers combined with their familiarity and comfort with the use of digital media and technology.  Generation Y is already recognized as a force to be reckoned with in the workplace and in consumer marketing. When it comes to lifestyle choices and real estate, the millennials are already beginning to flex their collective muscle.

For as long as most of us can remember, it was the dream of every Canadian to own their own home.  After school, you rented with room mates for a while before graduating to your own apartment or condo and eventually moving up to a single family home in the suburbs with a partner or spouse.  Millennials are taking this well-worn paradigm and turning it over onto its head.

After being forced to rent under the weight of crippling student debt and wildly-inflated housing prices, this diverse demographic sector of our society is now embracing the hand that was dealt them and choosing to rent rather than own a home.  In their trend-setting migration back to downtown rentals in city centres, the millennials are not alone.  They are joined by a vast cross section of the population, including their baby boomer relatives who are following the same path in droves.

The new renters are embracing the flexibility and mobility that renting offers.  In addition to making it easier to pull up stakes and accept a job opportunity across the country, renting affords apartment dwellers the luxury of knowing exactly how much they will need for housing costs each month.  Leaking pipes and broken furnaces are the landlord’s headache – not theirs.  Today’s urban renters want a comfortable and safe home with nice amenities but they are willing to sacrifice square footage and potential equity to free up money for travel and recreation.

For property owners, investors and real estate professionals, it is time to take notice of the millennial driven movement toward renting vs. owning. It is a trend that appears to have staying power and may revolutionize the residential real estate market.

Are  you looking to Sell or Buy a home in Calgary and need someone who won’t rest until you’ve found your dream home or until your home is sold? I’ll work hard to earn your trust and to deliver exactly what you need. Contact me at 403-589-0004 or at TheHowardTeam.net.

About Bryon Howard

Bryon Howard and his team of Calgary real estate professionals sell an average of two homes a week. He is a member of the MLS Million Point Club, which ranks him roughly in the top 1% of productive realtors in Calgary. His aim is not just to please clients but to help them buy/sell a home in Calgary at the best price, in the shortest time, and with the least hassle. He is a member of the RE/MAX House of Real Estate that leads in the Canadian market. Learn more about Bryon at TheHowardTeam.net.

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