HOUNDLOVER1   17,679
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4 mile outdoor run

Sunday, October 23, 2011

I ran on a trail with mile markers today. It was asphalt and I had a head wind the first two miles and the wind in my back the other two.

1. Mile: 13.20 min average speed 4.5 mph
2. Mile: 15.30 min average speed 3.9 mph
3. Mile: 15.30 min average speed 3.9 mph
4. Mile: 13.40 min average speed 4.4 mph
average speed total: 4.2
average heart rate was 130 bpm.
I also found a sale on Vibrams Five Fingers Sprint today for $69.00 and decided to give them a try. They felt very comfortable and are the only kind of Vibrams that fit me well. The cost of the other running shoes I like, the Merrell Pace Gloves is $110.00, far overpriced for my taste. Minimalist shoes could hardly cost the manufacturers more than $10.00 to make given that most of them are made in China.

  Member Comments About This Blog Post:

KKINNEA 10/24/2011 12:00PM

    Oy, headwind can be so difficult. Nice to be able to run on marked paths!

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HOUNDLOVER1 10/24/2011 11:42AM

    emoticon It's all baby steps! Seriously, almost anyone can get there by starting with slow walking.
The Vibrams do look funny, but they have the advantage over other minimalist shoes that they spread your toes out a little, more the way nature intended them to be, which makes for better balance when running or walking on uneven ground. Especially for people who have worn a lot of shoes that are narrow in the front/high heeled they can be a very healthy change by gently stretching some smaller muscles in the foot. And, yes, they are very comfortable. You get used to the looks after a while, particularly since they are getting so popular now and some people wear them just as a fashion statement. emoticon

Comment edited on: 10/24/2011 11:45:41 AM

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MARTHASPARKS 10/24/2011 11:05AM

    I am a little envious of your ability to do this. Hooray for you! emoticon The Vibrams look pretty silly. Are they comfortable enough to compensate for it?

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A little tired today

Saturday, October 22, 2011

This past week was busier than expected. I did get a run in on the treadmill but felt a little rushed because we had too many appointments.
The run went well but my legs felt kind of heavy.
The treadmill was set at incline of 2 . Average heart rate was 132.

Mile1: 3.9
Mile2: 3.6
Mile3: 3.5

I'm pretty tired tonight. Given that my daughter has a swim meet tomorrow which will keep us busy most of the day I think I'll take another rest day from running.

  Member Comments About This Blog Post:

MARTHASPARKS 10/22/2011 6:42PM

    You are doing great. It's time for a day off, so I'm glad you are taking it!

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HALEYSMUM 10/22/2011 1:42AM

    Your are doing good, listening to your body and working around it. Keep it up!

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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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