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Rest Day

Thursday, October 20, 2011

The meaning of the word rest day has changed for me over time. I did not run but only walked for about an hour but still walked up a hill that I would have considered fairly hard exercise a year ago. Tonight we are going out for Thai food, I'll see if I find a healthy option, probably a curry of some sort.
It occurred to me today that many foods apart from fruit and veggies are naturally high in fat: meat, eggs, dairy, nuts. Whenever these are made into low-fat foods they have undergone more processing and selling them fills the pocketbooks of the food industry. Low-fat food is advertised a lot more than low-carb food because so much money can be made from it.

  Member Comments About This Blog Post:

MARTHASPARKS 10/21/2011 10:52AM

    Eat food as close to its natural state as you an. it is the processed food that gets you!

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HJFOGARTY 10/20/2011 10:58PM

    enjoy your rest day!

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2BE-MYBEST 10/20/2011 10:16PM

  I got fatter eating low fat stuff. LOL

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HONEYMEAL 10/20/2011 10:06PM

    cool backgrounnd

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4 miles and 1 hour on the trail

Thursday, October 20, 2011

I had a rest day planned for today but really felt like going out there. At this speed I don't seem to need rest days as often, maybe only once a week.
I picked a route that had one steeper up and downhill section and one longer mild up and downhill section.
Average heart rate was 130, average speed was 4 mph. Top speed of our whippet puppy who ran along was almost 40 mph, 10 times as fast. She makes all human runners look like tortoises.
In real life and online I'm running into people everywhere who seem to be overtraining and/or undereating and are injured a lot of the time. Some of them are very fast runners compared to me. I'm not sure if running and/or racing is so addictive that people neglect their health or if even many experienced runners are not aware of the danger of doing too much or doing it too soon. I'm also wondering how many are wearing shoes that contribute to their problems. I've been running for about 18 months and in water shoes or other minimalist shoes and so far have only had sore muscles. But then I don't know what will happen when I get faster.

I read more about Phil Maffetone's perspective on diet. He recommends natural and organic foods whenever possible including relying on natural foods for vitamins (rather than using vitamin pills which usually contain synthetic vitamins). He points out the dangers of processed carbohydrates (sugar, white flour, white rice and pasta etc.) and the mistaken belief even among some athletes that low-fat diets are healthy. He does a good job explaining why our body needs healthy fats for all bodily function, including brain function.
The last part of the book looks at self-care and injury prevention.
Nothing that I have read is entirely new to me but is nice to have all essential elements of successful endurance training and healthy living in one place. emoticon

  Member Comments About This Blog Post:

HOUNDLOVER1 10/20/2011 9:55PM

    That's what I like about Maffetone, his focus is so much on health and fitness, that's more relevant for over 90 % of all runners than winning. emoticon

Comment edited on: 10/20/2011 9:56:23 PM

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KKINNEA 10/20/2011 3:32PM

    I feel like some things I had to read quite a number of times before they sunk in.

I think some runners do undereat and overtrain. I try to keep that at bay by reminding myself that I don't have to be the big winner but just be fit.

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A trail run/walk/ride and a treadmill run plus some GOOD food

Tuesday, October 18, 2011

Another beautiful fall day, and since I knew there won't be too many my daughter and I hit the trail, she on horseback and me on foot along with our whippet Sky. I probably did more walking than running but the view was great as we were going along a ridge with great views on a day with clear blue skies. We were out for about 90 minutes total. Before that I had already walked some of the other dogs.
When I was near the gym this afternoon I couldn't resist getting on the treadmill to see if another MAF test would show any improvement compared to my first one a week ago.

I set the treadmill at an incline of 2 and kept my heart rate around 132.

Here are the results:

Mile1: 3.8 mph
Mile2: 3.6 mph
Mile3: 3.4 mph

This is definitely an improvement from a week ago, particularly considering that I was running/walking a lot of the morning as well.

I've paid more attention to my eating again. This morning I tried steel-cut oats for the first time and unlike cooked oatmeal I liked them a lot because there is more bite to them. We added banana, nuts, some raw coconut crystals (low-glycemic sugar alternative) cinnamon and lots of milk, absolutely delicious!
Last night my husband made a wonderful bean soup from dry beans that had many of the veggies from our garden in it: tomato, carrot, onion, beets, celery, kale, swiss chard and spinach. There was enough for dinner tonight as well so I didn't have to cook. We just added some whole grain bread and some of our own duck eggs. For dessert we had several pears each, also from our garden. Vegetable gardening is a lot of work but we are eating like kings right now.
I'm looking forward to crashing in front of the TV now to watch "Biggest Loser". I do find more and more about their approach that I find less then ideal, but some of the people are very inspirational.

  Member Comments About This Blog Post:

HONEYMEAL 10/20/2011 10:08PM


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BD3269PM 10/19/2011 7:16PM

    What a great day you had. I just love the beautiful fall days. Unlike today which was dark and rainy. Keep on Sparking emoticon

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HICKOK-HALEY 10/19/2011 6:51PM

    Sounds like a great day. I have never heard of the coconut cyrstals . Interesting. Our veggie garden is as big as yours, but we still enjoy it. Lots of tomatoes. Great job at the gym!! emoticon

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GLC2009 10/19/2011 1:53AM

    it's cool how much home grown food you have. that sounds lovely.

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Trail run with dogs

Monday, October 17, 2011

Today I took advantage of the sunny weather and spent about 2 hours trail running with the dogs. There were many interruptions, ranging from dogs charging at us to taking my shoes off and running barefoot for 10 minutes. The surfaces I ran on were very varied: concrete, asphalt, gravel, grass, soft dirt, harvested wheat fields. There was lots of uphill and downhill.
It was interesting to see what affected my pulse. Running barefoot on grass increased my pulse, having my dog pull me up the hill did not really lower it.
I enjoyed running at about an 8 minute mile downhill but did not mind climbing the hills since the effort was the same. My average heart rate was 130. It was nice to not have to worry about distance at all.
This is what I hope the majority of my runs will be like this fall and winter.

I'm reading more in Phil Maffetone's book and find the info he gives about how processed carbohydrates, especially sugar and white flour, affect the body in line with my experience, they are best to avoid as much as possible.

  Member Comments About This Blog Post:

LINDAKAY228 10/18/2011 12:34PM

    Sounds like so much fun! I just love being out on the trails even if i can't run as fast (not that i'm fast anyway) as on regular streets.

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MOTIVATED@LAST 10/17/2011 10:26PM

    Sounds like a great run!

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First outdoor run with heart rate monitor (HRM)

Sunday, October 16, 2011

When I woke up this morning it was foggy with a light drizzle and the temperature was in the 40's. Because of the fog I mapped a route nearby of one mile which is about 1/3 asphalt and 2/3 gravel. I decided to do my run in the morning today which is when I usually have more energy. There was no wind. I warmed up for 1 mile and cooled down for about 1/2 mile.
Here are the results:
Mile 1: 14.15 min. average speed 4.2 mph
Mile 2: 15.00 min. average speed 4.0 mph
Mile 3: 14.40 min. average speed 4. 1 mph

I really enjoyed running outside. Part of it was that I didn't get hot. The other part was that it is much easier to run with good posture when there is something interesting to look at ahead of me. On the treadmill I'm tempted to look down at the display which throws my balance off.
After the first mile it was pretty easy to stay just under the target heart rate of 132 and the HRM only beeped at me a couple of times. Running at this very slow speed felt very comfortable. It reminded me of a Western horse going at what is called a "jog". This is a very slow, and, if correctly done, very relaxed trot that is very comfortable to sit for the rider and can be maintained by the horse forever. It can be slower than a fast walk and the horse does not pick up it's feet very much. (For any riders reading this, I'm not talking about the exaggerated and often stiff jog that one can see in many Western Pleasure classes at horse shows but the more natural one that comes without training for many Quarter horses). This was more or less what I was doing, just lifting my heels a little and letting my leg swing forward slightly with each step in a regular rhythm with the cadence staying the same going uphill, downhill or level.
The only thing that bothered me was the warm-up. I had to go back and forth between walking and very slow jogging and that bothered me because of the lack of a consistent rhythm. I guess this is why I never liked the Galloway method of running too much where people are instructed to do walk/jog intervals.
One more thing that I was reminded of today that has to do with chemical stress our bodies have to deal with: I want to go back to taking milk thistle every day which is a great way to support liver function in detoxifying our body.
I'm also back to eating a healthier diet. This morning I had full-fat plain yoghurt with a pear and a banana before my run with a cup of tea.

  Member Comments About This Blog Post:

LINDAKAY228 10/16/2011 5:22PM

    Awesome! It is so much more interesting and fun to run outside and see different things. To me it goes so much faster than on the treadmill. I keep forgetting to put my heart rate monitor on. I really need to start using it more.

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