Saturday, April 13, 2013
I really need to get serious about shedding my last few pounds.
I work out/ST pretty hard 3 times or so a week, depending on my race schedules. When I have races pending soon, I try to run hard in them, so I need to back off on hard ST, so I have energy for the races. I run usually 3 times a week. Trial and error has shown me that my knees can't take much more. I wish I could run every day like younger folks do.
Right now, I am in weight loss mode, so my calorie intake has gone down. This takes energy from my running -- running hard without substantial carb intake makes my long runs tough and tiring. But this is one of the benefits of not actually being in race training. I don't have to load up or maintain carb intake. I just eat about what I need for the day, and maybe a little extra protein. I'm not going for muscle mass, but more for a toned physique and low body fat.
It is very hard at my age to lose that last few pounds of fat. But, I am determined to do it. It's good for me to make a public statement of intention. Keeps me resolved to the task at hand.
My next scheduled race is the Tallahassee Marathon in November. I would like to be under 145 pounds for that race. My digital scale tells me I am 148 lbs this morning. (old joke: it didn't tell me anything, I had to look at it). But that scale seems flaky, it seems to jump around from one minute to the next. It just gives me a close guess at my weight. And then, depending on water/salt intake you all probably know your own weight can fluctuate wildly. Having said all that, my flaky scale never said 148 before. The lowest I could squeeze out of it previously had been 148.5, so I am losing slowly. Slow is good. I don't want to lose the little bit of hard earned muscle I have.
So that's what I am up to lately. Still trying to get in better shape.
Thanks for reading and have a healthy day.
Tuesday, April 09, 2013
Hugh Campbell is 88 years old. Like me, he started running later in life. In my case I was 65 years old when I did my first race. Hugh did his first race at the remarkable age of 86! Wow!
Suddenly, I don't feel like I got too late a start in running. Hugh has done well for himself. He says it's because he caddied his own golf clubs for many years. He developed good leg muscles with all that walking and toting. A slow but steady building of leg muscles.
Hugh has not only become a runner, but he's become a world champion in the process! He is breaking world records at the age of 88, and see no reason he can't do better as he gets older.
You can read his story here:
Thanks for reading and have a great day.
Tuesday, March 26, 2013
You sparkers who are familiar with me know that I am a "good enough is good enough" kind of guy. You needn't push yourself to the limits all the time to improve your health or well being. You just need to get out there and exercise more than you used to.
I read blogs constantly where we kind of beat up on ourselves when we feel like we should be doing more. Trying harder. Pushing more.
Well, good news for us. According to what I just read more is not necessarily better. In fact, less could be better - for your mortality expectations. Moderation according to these experts, is the key.
Here's a quote:“These data certainly support the idea that more running is not needed to produce extra health and mortality benefits,” said Dr. Carl J. Lavie, medical director of cardiac rehabilitation and prevention at the Ochsner Medical Center in New Orleans and an author of the study. “If anything,” he continued, “it appears that less running is associated with the best protection from mortality risk. More is not better, and actually, more could be worse.”
The complete article is here:
The gist of it is, just get out there and do some moderate exercise three times a week for a total of 150 minutes. Do some strength training as well. Mix it up, and go easy.
I hope this helps assuage some of the guilt that I constantly read here on Sparkpeople.
Thanks for reading and have an easy day.
Edit: The article did not specify 3 times a week exercise, I added that from my memory of reading that advice so many times. Thanks to Pastafarian for pointing out my error.
Sunday, March 24, 2013
I got a lot of comments on my status the other day, when I mentioned I had done 3 miles of hill repeats. I thought I'd talk about it here.
I warmed up with the foam roller and did some slow jogging/walking for just over 1/2 mile to get to the hill, which in this case is a walking ramp which goes over a busy county road in my area. I started slowly the first pass, and jogged down. Each uphill I would increase my speed and effort a tad. I did this 3 times back and forth, so six passes. On the third loop, I jogged down, and ran about a quarter mile before turning around. I just wasn't ready for that last (6th) uphill just yet. Then I made the final uphill, jogged down and ran the half mile home.
I did concentrate on form when I did these. Arms at 90 degrees, by my side and upright posture with a forward lean from my ankles.
All of my routes have hills or inclines on them, and some days I run up pretty hard just to build speed and endurance. But, this was the first time I did real hill repeats in any concentrated way. As, a natural result, I did have some muscle soreness the next day, but not too bad. I rested one day and then did my long run, so I recovered quickly.
Now that I've tried this, I will continue to incorporate them into my routine. I have been doing speed work once a week or so, and now I'll just add the hills in when I can.
I'm not actually training for any races right now, just doing maintenance and running for the joy of it.
Thanks for reading and have a great day.
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