HOUNDLOVER1   17,016
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Getting started with HM training

Monday, June 18, 2012

I did my running on an outside track today and started with running 1 mile in shoes, followed by 2 miles barefoot. I did not wear my heart rate monitor but think my pulse was around 130-134. I needed about 40 minutes for 3 miles so speed was around 4. 5 mph.
After that (and after putting my shoes back on) I did 4 sprints of 100 meters each. It took me about 22 seconds to complete each of them.
I'm planning to try a few short sprints once a week, starting with 100 meters sprinting followed by 300 meters recovery.
I'm also planning on one long run per week which will increase over time. I will not follow a very strict schedule but decide how long I want to run by feel. I will measure time rather than distance primarily.
I am planning on running 6 days/week and Keeping my heart rate under 134 bpm for all of it except the sprints.
In addition I will do some swimming, diving, some horseback riding, some hiking and walking with the dogs and some strength training.
There will be a lot more physical activity over the summer, some of it gardening, some of mucking out at the barn, some yoga or ballet and anything else that seems fun or needs done.
I feel pretty confident that I will see some significant improvement in my health and fitness level this year.

  Member Comments About This Blog Post:

MARTHASPARKS 6/21/2012 8:44PM

    Wow, I have so much respect and admiration for your fitness, discipline and commitment.

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KRISZTA11 6/19/2012 6:48AM

    Your fitness plan sounds great.
How did your bare feet do on the outside trail?

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SUNNYWBL 6/19/2012 1:13AM

    Yup! All that activity should up your fitness level, for sure. emoticon

emoticon emoticon emoticon

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CINDYTW 6/19/2012 12:32AM

  What shoes? I wonder because of the minimalsit thing...Good luck I am trining for a couple races.

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FIT_MAMA_2_FOUR 6/18/2012 9:00PM

    Have you signed up for a HM? If so, when is it?

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Trail Half-marathon coming up in 10 weeks

Sunday, June 17, 2012

The date is September 9, but when I subtract the taper at the end I have only 10 weeks to get ready. I'm planning on the Moscow Mountain Madness in Idaho. I ran (well partially walked) it last year, a hilly course with lots of elevation change that is mostly single track dirt. Today I started an easy hill cross-country run of about 3.5 miles that will be my regular run for a while. Long runs I will do on asphalt for now. I will also include a little sprinting once a week.
My weight is a couple of pounds less than a year ago. This will be my first half-marathon after completely switching to a low-carb paleo/primal diet.
I can't wait to see how much difference it makes. I am hoping for faster improvement, better recovery and more energy.
I would love to hear from anyone who has trained for a HM on a low-carb (ketogenic) diet and how it worked for them. emoticon

  Member Comments About This Blog Post:

MYLADY4 6/18/2012 9:17AM

    I bought the book Paleo for the Athlete when I was training for my half. It called for more carbs and suggested what to eat and when. For me it was mainly banana pancakes and sweet potatos.

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JSTETSER 6/18/2012 8:54AM

    You go girl! Let us know things turn out in the race.

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KRISZTA11 6/18/2012 3:28AM

You are in good shape, 10 weeks must be enough to get ready!

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A short run, the weight loss helped

Thursday, June 14, 2012

I just did a 3 mile run on the tread mill with incline set at 2. I also did a little ab workout.
First mile was warm-up and took 15 minutes.
Second mile I went at an average of 4.4 mph, third mile at 4.2 mph, average heart rate was 134
This was a little faster than I had been running at this setting on the treadmill previously. Since I did very little running in the last 2 months I assume the improvement was largely due to the weight loss.
Time to get out the door and walk some dogs.

  Member Comments About This Blog Post:

SUNNYWBL 6/17/2012 8:40PM

    Feels good, doesn't it?

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SNOWFILLY 6/15/2012 7:47AM


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CINDYTW 6/14/2012 10:58PM


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BAILEYS7OF9 6/14/2012 2:32PM


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My first "speed" workout

Wednesday, June 13, 2012

I decided now that my weight is close to ideal at 131 lbs. , my eating habits allow my body to feed my muscle cells rather than my fat cells, and my running form as well as my endurance base are established there is no reason not to start a little speed work to eventually allow me to run faster even for half-marathons, my favorite distance so far.
I have never felt confident running faster than at 6mph on the treadmill so I decided to ease into it today.
I started with running for 15 minutes, increasing my speed at 0.1 mph every minute, from 4 mph to 5.5 mph with my heart rate ending at 156.
After that I did some strength training and stretching and at the end tried a few faster, still below sprinting intervals.
I started walking at 3 mph, then 1 minute at 6. mph, 1 minute walk break, 1 min. at 6.5 mph, 1 min. walk break, 1 min. at 7 mph, 2 min. walk break, 1 min. 7.5 mph, 2 min. walk break, 1 min. 8 mph, 2 min. cool down. I am a little worried about going faster on the treadmill so may do this on an outside track in the future.
I will still do at least 80% of my workouts at Maffetone heartrate, around 134 bpm and will build up my endurance again.
I'm hoping to run a 5 K in August under 30 min. this year and also to enter a trail half-marathon in early October which will require me to do more hill running.
I am also getting back into swimming regularly and doing some stretching to increase my flexibility for ballet and ice skating this fall.

  Member Comments About This Blog Post:

CINDYTW 6/14/2012 10:58PM


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SUNNYWBL 6/14/2012 12:51AM

    One way I used to up my speed years ago was to get speed tapes at higher 'beats per minute'. All you have to do is match the speed on the tape. You could either get steady speed tapes or ones that went from lower to higher speed and then back again. I imagine they must have something similar for MP3 players. I used to get them on sportsmusic.com.

emoticon emoticon emoticon

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FREELADY 6/13/2012 10:55PM

    This is exciting. I love the scientific, orderly way you approach it.

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GOPINTOS 6/13/2012 8:52PM

    Well done!


Smile and Enjoy the Rest of Your Day!
Melinda (gopintos)
Wheat Belly Team

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KRISZTA11 6/13/2012 2:54PM

    Sounds great!
Looking forward to hear how speed works for you.

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MYLADY4 6/13/2012 2:19PM

    Great plan

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JENN03275 6/13/2012 2:11PM

    Sounds great!!

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GRACEMCDOG 6/13/2012 2:05PM

    You rock, Birgit! emoticon

Just curious. How tall are you? I've been wondering where I will decide optimal weight is. I'm thinking somewhere in the 130-140 range. I was under 120 when I was younger but my muscle mass suffered from that. I'm 5'8". I'd like to get the upper body strength I've never had. Imagine...maybe I'll do my first chin up at the age of 65. Wouldn't that be a HOOT???

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GORIANA 6/13/2012 1:53PM

    sounds awesome.

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Whose eating "gluten-free" foods?

Saturday, May 26, 2012

Well, you may want to rethink that. Regardless if you are trying to avoid wheat, gluten, or insulin spikes, so-called gluten-free foods are a really bad idea. In his blog of 5/22/12 Dr. Davis, the author of "Wheatbelly" explains why:

Just today I convinced myself that a gluten-free brownie isn't so bad. I knew better, of course, but I think that next time I'll eat some nuts or some dark chocolate instead.

  Member Comments About This Blog Post:

JANNEBARN 6/6/2012 8:47PM

    I have a friend who is celiac and she is heavily into GF 'products' and my word, she is ballooning like nobody's business. Now she is doing Weight Watchers. Unfortunately she is not the kind of friend where I could suggest she drop the GF carbs... sigh.

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BAILEYS7OF9 5/29/2012 12:00PM

    Not all GF foods are made w/ the 4 flours he listed. I find his blog to be very misleading, not 100% truthful.

I also do not consume GF Processed foods as the calories are out of this world! I'll eat them occassionally, like bread. I have 4 slices at 45 calories each on weekends.

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2BFREE2LIVE 5/28/2012 11:06AM

    I eat gluten free but do not buy any processed foods as they can be worse than the non gluten products in the amount of calories and sugar that are in the food.
I eat a clean diet free of gluten and sugar. Fresh lean meats, veggies and fruits I always feel better eating a healthy diet.
Best wishes on reaching your goals. Sandy

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MRS.CARLY 5/27/2012 9:37PM

    I just stick to naturally gluten free foods! I have a hard time with anything processed, even the gluten free stuff!

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JAZZEJR 5/27/2012 11:39AM

    The appetite regulation benefit seems good, but I just can't stick with these very restrictive diets for long. I'm sure I could if the products were causing a disease. Otherwise, counting calories is restrictive enough!

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ARLENE_MOVES 5/27/2012 10:54AM

    No 'gluten free' foods here. No need for them -- loose the gluten, loose the desire. Works for me!

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CARRIE535 5/26/2012 12:03PM

    I'm not gluten free, but my hubby and 3 of my kids are! My husband was so sick and underweight when he was diagnosised that he gained 20 lbs after he gave up gluten! It's a hard diet to follow, but worth it for them. And much easier to find foods for them at the store now.

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WOUBBIE 5/26/2012 11:57AM

    A co-worker's mom has celiac - I'll have to pass this link on to her. Thanks!

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CINDYTW 5/26/2012 10:17AM

  I do try to avoid the substitutes usually. When I have a craving I do eat some but not often.

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LILY_SPARK 5/26/2012 9:06AM

    YES! You know I'm Celiac but I've "found" a source (it's over 100mi away but so is almost everything else) for gf breads.

Ruh roh. I swear to you, the only "bread" I really ate was on a Subway sandwich once a week and those evil rolls at Red Lobster ONCE A YEAR (oh, and about once a year at Souplantation, I'd eat about 5 minimuffins) before the Celiac diagnosis.

They should tell me that I can never eat celery cos I'm also supposed to avoid TONS of fruit and veg (no citrus, no nightshades, nothing raw...) for a different medical reason. Guess what I've been eating 2 weeks straight? TOMATOES! It's like telling me "never" is a guarantee that I'll fixate. emoticon

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REJ7777 5/26/2012 7:26AM

    Thanks for the link. Great to know!

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BEAGLEMAMA2 5/26/2012 6:09AM

    Sometimes when I eat gluten free I crave that food even more! So now I'm thinking there is something in that particular food that triggers me.
Thanks for the info!

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KRISZTA11 5/26/2012 1:54AM

    Very true.
Eating gluten free, sugar free or low calorie junk food is not a good idea, usually they have some other unhealthy ingredient to replace another, or simply lack good nutrients.
It is better to chose healthy, unprocessed food, lots of vegetables and fruits - Spark People Super Food list helped me a lot to chose many I never ate before and now I love them, like oatmeal and yogurt.
Now my only "x-free" food is one sweetener tablet in my morning oatmeal, and one diet coke every 2-3 weeks.

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DOGSHOETAT 5/26/2012 1:43AM

    I don't really know a lot about this (and certainly don't want to offend anyone) but I feel the whole "gluten-free" thing has gotten way out of hand. I know there are people who have legitimate health issues but it almsot seems like it's trendy to avoid gluten these days.

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