HOUNDLOVER1   16,998
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Went for a quick run - literally, well at least for me. :)

Sunday, February 24, 2013

I did not have a lot of time and it was a little cool outside. So I decided to run for about an hour. I picked a trail that has some up and downhill but ended up where I started.
It took me 59min. 30 seconds for 4.8 miles, avg. pulse 140. I could have kept going when I was done.
If I could just increase that speed a little more for the HM on Saturday. emoticon
I realize I have little experience still to know when and how much to let my pulse come up during a race. Does anyone have suggestions?

Birgit

  
  Member Comments About This Blog Post:

KELTIC-CARA 2/25/2013 6:48PM

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CINDYTW 2/25/2013 5:48PM

  I use the heart rate calculator here on SP that is based on resting heart rate and age. I have gone higher than it said and am still here so I would say it is fairly conservative!

http://www.sparkpeople.com/
resource/calculator_target.asp?

Comment edited on: 2/25/2013 5:50:24 PM

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CATHEMARIE 2/24/2013 9:42PM

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LINDIEMAE 2/24/2013 8:27PM

    Everyone's zone is different dependant on their resting heart beat and a few other things. Mine is between 125 and 140 - so when I get close to that or think I am gonna go over I will slow it down, but then I have a heart condition that I am tending to. Blockages are not fun, but liveable. Try doing a google search for a cardio rehab clinic and see if they have information online.

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Today was a true rest day

Sunday, February 24, 2013

I did not really exercise at all except walking and 20 minutes of easy and relaxing ice skating.
Tomorrow I hope to get a little running in, nothing too long, since I am now starting tapering for next Saturday.

  
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KELTIC-CARA 2/25/2013 6:47PM

    Rest days are great

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DOVESEYES 2/24/2013 9:24PM

    I like the idea of interval training as our bodies tend to get used to our exercise quickly.
Good work.

It's something we can all try.

Have a great day emoticon

Christine
Country Living Team

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LINDIEMAE 2/24/2013 4:07PM

    body mind and soul always need a rest period. I always look forward to just doing some relaxing breathing !! Looking forward to reading more of your blogs emoticon

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CINDYTW 2/24/2013 12:35PM

  emoticon I would still count that as exercise!

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CATSPANK 2/24/2013 11:45AM

    Recovery is just as important as exercise. Over training causes injuries so I'd say you are on the right track.

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PDQ1203 2/24/2013 9:34AM

    emoticon

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some sprinting, some strength training

Saturday, February 23, 2013

Since yesterday I had a little less time for strength training I added it on today. I worked upper body and abs a little more and also did a few sprints and some uphill walking. The weather was lousy, cold, windy and rainy so it was nice to be able to go to the gym.
Tomorrow I may try take a day off if the weather is bad, depending on what I feel like.

  
  Member Comments About This Blog Post:

KELTIC-CARA 2/25/2013 6:45PM

    We do what we can, when we can - looking at it this way is less stressful

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LJCANNON 2/24/2013 1:09AM

    emoticon Way To Go!!

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WEARINGTHIN 2/23/2013 3:45AM

    You are the main person you have to please. Good luck to you, Glenn

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Skinny fat and why it matters to me

Friday, February 22, 2013

There are a couple of different definitions of this term. What I mean with it is somebody who is normal weight and/or looks skinny/slim but still has a significant amount of body fat, more than what is ideal for health. This fat is often belly fat but can also be around the hips and it is very often visceral fat, the fat that is packed around our body's organs where it is not really visible from the outside at all.
The other part about skinny fat is a low percentage of lean muscle mass.
Being skinny fat seems to be more common for women, especially women who have been on a lot of diets.
I still put myself in the skinny fat category as my body fat is still over 20%. My ideal would be somewhere closer to 18%.
After doing some reading on the topic I am pretty sure that being skinny fat may put people at a higher risk of disease, especially diabetes and heart disease then being muscular and slightly higher weight .
Of course a lot depends on what type of diet someone uses to maintain weight. I have yet to meet someone who eats a low-carb diet who has not improved their lipid profile significantly by doing so, usually lowering triglycerides and increasing HDL.
For me, I want to get to a level of fitness that will make it even easier and more fun to engage in many types of activities that are still more of a struggle, extended periods of running, hiking and swimming, lifting things without difficulty, all those things that distinguish me from an athlete. Since I'm not competitive I will do this in small increments, doing strength training about 3 times/week for about an hour while continuing my cardio of about 5-6 times/week. I'm also keeping my macronutrient levels at about 80% fat, 15% protein (or about 80 grams) and 5% fat with about 2000-2200 calories/day.
I suspect that people younger than me can make progress a lot faster without hurting themselves but I still have hopes for bathing suit season this year to be better than ever. emoticon

  
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KELTIC-CARA 2/25/2013 6:41PM

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ROBYNLN 2/22/2013 3:36PM

    I like your goals!

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11 mile long run

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. emoticon

  
  Member Comments About This Blog Post:

KELTIC-CARA 2/25/2013 6:39PM

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JBHURST 2/24/2013 10:59AM

    Good luck breaking you PR! emoticon

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LOSER05 2/22/2013 9:10AM

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WOUBBIE 2/21/2013 10:20AM

    Wow. Amazing what a difference the dairy makes. Good going, Birgit!

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CINDYTW 2/21/2013 9:46AM

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LEW0213 2/21/2013 9:38AM

    WoW! Keep us posted. You are an inspiration.

Linda

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ERIN1957 2/21/2013 4:49AM

    awesome job!

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SPSPSP1 2/21/2013 1:22AM

    Congrats on your progress!

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