HOUNDLOVER1   15,524
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HOUNDLOVER1's Recent Blog Entries

Customizing the Maffetone method, diet improvement and a recommendation

Thursday, December 29, 2011

I'm doing better with my diet. I'm more consistent in staying away from sugar and white carbs.
In addition I decided to experiment a little more with slightly raising my target heart rate during running to 136. This felt very comfortable and I'm sure it was still strictly aerobic running. I had already raised my target heart rate from 132-134 and seen some improvement the week after that.
The reason I considered this is because during several 3-mile runs my speed stayed steady at the same heart rate rather than going down slightly and my runs felt very easy. It's amazing that even an increase of 2 bpm makes a noticeable difference in the amount of effort it takes to run. Now my target heart rate is 4 beats faster than where I started, which lines it up more with Maffetone's recommendation for people who have been running consistently for 2 years. I will have reached that next April.

This is today's stats:
3 miles on treadmill, incline 2, average heart rate 136 bpm, it took me 43:00 min.

Mile 1: 4.3 mph
Mile 2: 4.2 mph
Mile 3: 4.0 mph
average speed: 4.17 mph

The effect that the raised target heart rate will have should be visible in the next couple of runs. I'm planning on a 6 mile long run on Saturday, 12/31
I signed up for a challenge to run 1000 miles in 2012 so will be keeping track of my miles this year.
I made another change by being more active on the Barefoot Runners Society Forum. Any barefoot or minimalist runners or people considering it are welcome and they have medical professionals who volunteer their time to help people when needed.

  
  Member Comments About This Blog Post:

MAGGIE101857 12/29/2011 8:49PM

    Will have to check this "Plan" out - not familiar with it. Once again, so much information from fellow Sparkers to review, inspire and reach our goals with! Thanks for sharing!

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DEC2DEC 12/29/2011 5:46PM

    Oh! I didn't know you were following Maffetone's plan. I am too. I really like his book, "Endurance Racing and Training," even though I don't plan to race. :-)

I'd like to look more into barefoot too. A good friend was talking to me about it last night.

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2 blogs in one day? size 8 going to the thrift store!

Monday, December 26, 2011

This was too good to wait with 'til tomorrow. While my weight is the same that it was last fall, 139 lbs., it's distributed much differently. I can fit in all my size 6 clothes, while last year size 8 was getting very tight. Yeah! So we are dropping off at least a couple of bags today. emoticon

  
  Member Comments About This Blog Post:

PAMAPPLE 12/29/2011 2:04PM

    Awesome, Birgit! Yesterday, my daughter and I bagged up mostly clothes to go to Goodwill or Salvation Army. Hoping that my current "bigger" clothes will get to be donated to the needy!

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HOUNDLOVER1 12/27/2011 7:01PM

    All I do at the moment is low-level cardio (mostly slow jogging), the Maffetone method has people avoid any anaerobic training (incl. strength training) until a very good aerobic base has been built.
Birgit

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YJNANA 12/27/2011 5:31PM

    Yeah Becky
Me too, I haven't been size 10 in 4 years, so DH and I both gave several bags to the store this month.
Whats your exercise regime like?
Today we went on the Elliptical, its been a long long time, and I Made myself do 45 min, and burned 500 calories :)

Congrats kiddo :)

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CRAZYDOGLADYBO 12/27/2011 3:21PM

    emoticon

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JANETELIZABETH1 12/27/2011 12:38PM

    emoticonthat exercise is paying off!!

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DEC2DEC 12/27/2011 11:46AM

    Wow! That's fantastic!! Good time of year to make donations too.

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MRS.PRINCIPAL 12/27/2011 6:42AM

    emoticon That is a great NSV! I needed to read this blog today, I have been stuck at my weight for weeks now. It's great to know that size can still change even when weight doesn't!. Thanks.

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KKINNEA 12/26/2011 9:51PM

    Nice and just in time for a tax deduction!

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MARTHAWILL 12/26/2011 9:39PM

    Awesome feeling. Have done same with lots! WTG!
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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EJOY-EVELYN 12/26/2011 8:40PM

    emoticon emoticon emoticon emoticon

emoticon

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MARTHASPARKS 12/26/2011 7:54PM

    Hip hip hooray!

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HIPPYCAT 12/26/2011 5:48PM

    emoticon Great feeling, isn't it?

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A different Christmas dinner, Just another run and some yummies

Monday, December 26, 2011

Christmas dinner yesterday was pot roast with onions and carrots, spinach with sour cream sauce, oven-baked winter squash and wild rice. We managed to stay a little on the low-carb side and I really don't miss the turkey at all. The price for organic turkey would have been over $50.00 and the pot roast from grass-fed beef was about $7.00.
Dessert was organic vanilla ice cream with wild blueberries.

It WAS just another run, 4 miles in 53. 40 min., average pulse 133, average speed about 4.5 mph. But it did show that 2 days ago was not an accident.
I think I'm doing much better over the holidays this year than a year ago, definitely more consistent in my exercise.
I decided to try some eggnog and dark chocolate for my post-run recovery snack. Heavenly!

This afternoon we are going Christmas shopping as a family, now that everything's at reduced price. emoticon

  
  Member Comments About This Blog Post:

JANETELIZABETH1 12/27/2011 12:36PM

    We gave the turkey a miss too...well done you!!

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DEC2DEC 12/27/2011 11:44AM

    Sounds like a yummy dinner to me! I think the switch from turkey to the pot roast was a no-brainer at those ridiculous prices. Smart girl!

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HEIDI-25 12/27/2011 8:23AM

    Have a marvelous day! You had a fabulous Christmas it sounds like to me. Have a terrific 2012!!

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HJFOGARTY 12/26/2011 9:17PM

    sounds like you had the perfect day for you! that is awesome! thanks for sharing and great run!

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EJOY-EVELYN 12/26/2011 8:38PM

    Yummy indeed . . . what a great holiday meal!

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MARTHASPARKS 12/26/2011 7:55PM

    What a gret day! The food sounds wonderful!

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A Great Christmas Eve Long Run

Saturday, December 24, 2011

This is my 3rd long run. I went 5.5 miles in 1:12:40 for an average speed of 4.5 mph, finally a significant improvement. Average pulse was 133 bpm, temperatures were in the low 40's, no wind. I felt like I could have kept going for a long time.
This time my dog Kenya came along and while I expected this to make my run harder because of the occasional pulling on her Flexi-Leash it turned out to work really well.
Now I'm really going to enjoy my Christmas Eve dinner, a healthy version of beef sausage, lots of herbs and spices, no salt or sugar, some dark leafy greens and some winter squash. emoticon
Merry Christmas, may your exercise outweigh your eating and your joy be greater than the number of gifts under your tree. emoticon

  
  Member Comments About This Blog Post:

OUTDOORSY_DAD 12/28/2011 4:34PM

    Way to go. on your run. Sounds absolutely awesome.

Still trying to decide if i am going to start taking my inquisitive dog on my runs with me.

emoticon emoticon

Outdoorsy Dad

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HICKOK-HALEY 12/25/2011 5:46PM

    Good for you. I'm glad Kenya worked out. I bet she enjoyed the run as much as you did. We had our big dinner last night with my Hubby's family, but I didn't over eat, and I didn't have any pie. It was home made Apple Pie, looked good, but I knew I could do without.

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RUNNER12COM 12/24/2011 8:54PM

    Congrats on the long run!

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KKINNEA 12/24/2011 8:02PM

    Nice run and meal - happy holidays!

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RUNNERRACHEL 12/24/2011 7:29PM

    Wow, that's a great way of looking at it!

Congrats on your long run!

emoticon emoticon

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MARTHASPARKS 12/24/2011 7:26PM

    Joy to you, too, Birgit! Enjoy the peace of the season during your runs and always!

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Winter Sostice - finally a trail ride- memories

Wednesday, December 21, 2011

The weather was perfect, bright and sunny. So I finally made the time and took Blue Eagle out for about 1 1/2 hours. She did not want to leave the barn at first because she has another horse as a buddy now. But once we had gone a little ways she was happy to be out there in the fields, snatching a couple of bites of grass now and then. The light over the fields was stunning, warm and welcoming. My husband went along for a while, taking a run on the same trail.
Today would have been my paternal grandmother's birthday. She passed away quite a few years ago but I still remember her on this day. She loved exercise, was a great fencer, and also loved animals and fed the birds outside every day, both things she has passed on to my daughter. When I was riding through the fields I was thinking that she would have liked it there.

  
  Member Comments About This Blog Post:

PAMAPPLE 12/29/2011 1:19PM

    What a refreshing way to commemorate you grandmother's birthday and celebrate the winter solstice! emoticon

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HEATHHILL 12/22/2011 9:17AM

    What a beautiful way to remember your grandmother. The ride sounds wonderful. Happy Winter.

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DEC2DEC 12/21/2011 10:36PM

    Glad you got a ride in. Sounds like a good one -- suitable for the solstice.

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IMNENA23 12/21/2011 10:27PM

    What a nice way to spend the day on your grandmothers birthday!

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