Monday, December 10, 2012
Before I get serious about training for my next half-marathon in early March I wanted to make sure that my form has not deteriorated.
So we took a short video of me running on the treadmill.
incline was 1, speed started at 4.5, then 5 mph when seen from the back,
sideview started at 5 mph, then 6 mph, then 7 mph
I am running in minimalist shoes, vivo barefoot this time, no heel, no cushioning, no arch support, extremely flexible.
Current training pace which caps my heartrate at 135 (Maffetone method) is 4.6 mph at incline of 1.
I'm hoping to get some feedback from experienced runners and/or running coaches.
Questions are welcome as well.
Monday, December 10, 2012
My weight is at 131.6 this morning. I'm still having to get used to the fact that my weight is up but my body fat may be down, maybe not very much, but I'm hoping at least a little.
This morning I get to watch my daughter's swim lesson. We are happy to have found an instructor who can help her improve her back stroke in the next few weeks before she puts in too many miles swimming it. We will time her now and again after a month to see how much improvement there is.
I may want to do the same again with my running form before I get seriously into training for the half-marathon and form deteriorates easily if we don't monitor ourselves. I know that it makes a big difference how efficient movement is.
Monday, December 10, 2012
My weight was up a little again, 132.4 lbs. I ate on plan so no regrets.
I worked out for about an hour in the gym because the roads were still too icy to run outside. Most of it was running and walking uphill on the treadmill, also a few ab exercises.
Tomorrow I'm planning on some elliptical and some strength training. I've started some Egoscue exercises for my sore shoulder and that took the discomfort, which was slight anyway, away completely.
I think tomorrow I may be ready for some gentle strengthening exercises with resistance bands.
Friday, December 07, 2012
I indulged a little the last two evenings by having half a bar (1 1/2 oz) of milk chocolate each, which put me over my carb limit for those days by about 25 grams. The temptation shouldn't have been in the house, but I also had been somewhat sleep-deprived this week and when that happens I tend to eat too much.
I saw the results on the scale this morning. My weight was up to 132.8 lbs.
Given that my doctor's appointment to measure progress and body fat is on Tuesday and I know that I won't have much time to exercise tomorrow I decided to keep going as long as I felt good today.
I burnt 1000 calories total.
I started with 25 minutes of uphill walking, changing the elevation from 2 all the way up to 15 and back down to get my pulse up to about 140. Then I did some running intervals getting my pulse up to about 152 during the sprints. After this I spent about an hour working all the muscles in my body other than my shoulders, which had gotten a little sore from swimming last week and this Monday and needed a few more days of rest. All of it was with moderate resistance in 2 or 3 sets with 12-20 reps. The exercises that went better than expected were wall squats. I had no trouble doing 3 of them for 1 minute each. Also my abs seemed noticably stronger. I assume this was a result of my recent free-style swimming.
After that I still had quite a bit of energy so decided to do a little bit on the elliptical, something I don't usually care for. I changed the elevation but mostly focused on working glutes and hamstrings. After 15 minutes of this I still had a lot of energy left and got back on the treadmill, running 2 miles at 4.5-4.7 mph and total time of 26 minutes. This is the pace at which I was running during my training runs when I was running 6 times/week this spring and is much better than I expected, especially at the end of a workout. I'm not sure if the reason is that I am fully keto-adapted or if the conditioning I did in the pool last week paid off this quickly, probably a combination of both.
After my workout I decided to hop in the pool for 20 minutes just to float on my back and enjoy the cool water.
The part I will find out, is whether it is true that in a keto-adapted state the body produces less lactic acid and there is less muscle soreness. I'll be able to report on that tomorrow.
Overall I'm pretty happy with the day, although I did not get much work done. It started dark, rainy and gloomy and turned into a hail and ice storm with high winds and even darker skies, making the gym look very cheerful and bright. I will have to remember this for the next dark day which I know is just around the corner at this time of year.
And to finish up with the nutrion info:
1 cup of decaf with heavy cream for breakfast
1 cup of regular coffee with heavy cream before workout (because I hadn't had enough sleep)
1/2 pound burger minus bun, cheese, or ketchup for lunch after workout
I'm still not hungry but will make myself some veggie soup with beef broth to make sure I get enough sodium
chicken soup with spinach, coconut oil and sour cream
dessert coconut chocolate bar made with 85% dark chocolate, Xylitol, almond butter, coconut oil and coconut flakes
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