Thursday, February 21, 2013
The weather was cooperative so I decided I better give it a try.
I ran a little faster with average heart rate at 141. My time was 2:28.24, avg. pace 4.4 mph.
At the 10 mile marker my time was 2hrs.16 min. , almost 6:30 min faster than my last long run of 10 miles only 5 days ago. There is a small chance that I had not quite recovered from my cold then but I still suspect that it was the absence of dairy in the last two days, especially since my pulse was 10-15 beats lower during normal activity than it had been during the days I had dairy.
I have only 10 days left until the race. Rather than a normal taper of 2 weeks I'm going to try a couple of shorter runs at a slightly higher pace over the coming week, maybe a slightly longer run on the weekend.
My chance of setting a PR (better than 2:47 two years ago) is still fairly small but if the weather is half decent I should still have fun.
Tuesday, February 19, 2013
I had already figured out that yogurt, over a matter of several days, was gradually increasing my resting pulse again.
Yesterday I tried having just a generous amount of cream in my coffee. When I went for a run on the treadmill, only 3 miles, my average pace was only 4 mph.
So today I skipped the cream and had almond milk instead. My average pace for the same distance was 4.3 mph.
So unfortunately it looks like even A2 raw milk causes some inflammation in my body, not as much as milk products from the grocery store, but still quite significant. So I decided, once again, to go without dairy and stocked up on coconut yogurt.
I may give it several months this time and the try a small almount of cream again to see what happens.
I may try to do a long run over 11-12 miles either Wednesday or Thursday, depending on the weather.
Today I focused mostly on strength training where I am making fairly slow, but steady progress.
Sunday, February 17, 2013
I decided to blog about this because many people still have not heard this message.
In order to lose fat and gain muscle it is necessary to give our bodies the food they need.
I believe there is only one type of lifestyle diet that works for almost anyone to do this. A diet that is high in fat, moderate in protein (under 100 grams/day for most people) and low (under 100 grams, for insulin-resistant people much lower) in carbohydrates.
With this type of diet most people will burn enough fat that their body is not as dependant on carbohydrates for energy as it would be on the typical SAD (standard American diet) which often has 300 grams or more of carbs and also often much more than 100 grams of protein.
Too many carbohydrates will almost always make our bodies unable to burn significant amounts of body fat. This means that we will be unable to work out enough because all the energy we put in goes to fat storage rather than to muscles for energy. People who are overweight or obese and find it difficult to exercise usually eat too many carbohydrates.
Once the macronutrient ratios are corrected, with at least 60-65%, maybe up to 85% of calories coming from fat, and only 5-10% of calories coming from carbohydrates energy levels go up and then working out will actually make a difference and results will come much more quickly.
There are possibly other factors that can play a role, like hypothyroidism and/or other hormone disturbances, but the most common player is insulin, which will only be produced if the body has too much sugar in circulation and that will only happen when carb levels in the diet are high.
Saturday, February 16, 2013
It was my first real run after my cold and in some ways it would have been better for it not to be a long run since I did not have any runs since my last long run of 8 miles. But the weather was sunny and fairly warm , 50 degrees, so I decided to give it a try.
I ran 10 miles in 2hrs.22min.27 sec., avg. pulse 136, average pace 4.21, a little slower than my last long run. Possible reasons could be that I was not quite over the cold yet, no running for about 10 days or slight effect from having dairy today and yesterday. I have 15 days until the half-marathon so will see if I feel up to running all of next week and doing one more long run. I usually like to have 2 weeks to taper but in this case I don't have much to lose by only tapering for one week so this will be a new experience if I can pull it off.
If the weather cooperates that would make things a lot easier. What will ultimately decide if I run is mostly whether I think I'll enjoy myself. The more I do this the more my focus is on whether I'm having fun or not. In the worst case I'm going to watch my husband run this race, in the best case I'm going to be able to improve a little bit over last year, PR is relatively unlikely right now.
Thursday, February 14, 2013
I did not get a real run in (other than a little jogging around the neighborhood with the dogs and the horse) because of my recent cold. I could try to go on a long run tomorrow if the weather is decent.
I'm trying to decide whether I really want to run the Half-marathon on March 2. I suspect if the weather is nice I'll feel like it, even without the prospect of running a personal best. If the weather is cold and wet I probably won't feel like it, kind of the same as for the long runs.
I think I'll wait and see how I feel closer to the date. Last year I ran in spite of having a cold and it went ok, just pretty slow. Either way I'll probably try to do a 10 mile long run whenever the weather is decent, not too cold, not too windy and not rainy.
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