Train Me

SlowAFRunnrMom wrote:

Just FYI next mile time trial is March 26th with a goal of 7:40 or better. These 8 week periods are flying by and I'm starting to get worried I'm barely making these and they'll get more difficult as this progresses..

My 8th grader will have a track meet on Thursday but the high school track meet was canceled for the 2nd week in a row because basketball made it to the next round of playoffs.

I somewhat wonder if the 1200 calorie diet with less than 20 carbs per day is having any affect on all this as well. I don't want to change what I'm doing right now though because it's working.

You have the right idea.

SlowAFRunnrMom wrote:

1200 calorie diet with less than 20 carbs per day

That doesn't appear to be a good diet. You need to have carbs to run well.

YMMV wrote:

If you are in early keto, make sure you keep your sodium, magnesium and potassium topped off. Otherwise you will be subject to the funk which is "keto flu". Both calories and carbs seem a bit low, but if you tweak the electrolytes and feel better than all is good. Protein should be 20-30% of calories and from animal sources. Stay consistent and the improvement will come.

Are you attempting to switch to a keto diet? If so, there's a transition period called "keto flu." If you're not switching to a LCHF (low carb high fat) diet, then you should be eating more carbs.

I've been low carbing since I started this thread. I have had quite a few cheat meals (especially the days leading up to races). I do take a potassium, magnesium, and a sodium supplement. I've recently added omega 3, iron, and this vegetable replacement supplement because I just don't think I'm getting enough since vegetables have carbs.

I think I'm going to modify my running back to something closer to the miles I was doing in January. I think there's way too much speedwork in this current plan.

So, between January's and February's race I did almost all miles. 2x a week of lifting. There was only 1 time I did 400s, and 2 times I did a faster 1 mile until that last week before the race. Essentially, 1x a week of something faster except the week before the race where I started the newer plan that had 2+ days a week of faster running.

Tentative plan for March will be....

Sunday- 9-10 miles

Monday-4

Tuesday-6 + lift

Wednesday- intervals

Thursday- 3 + lift

Friday-1

Saturday-race or 3

Thursdays and Fridays have to be light now because I'll be at track meets all day for most of the spring.

Why worry about a keto diet? Eating carbs isn't a bad thing, you can lose weight if you eat less calories than you burn. Do that, no need to put yourself through a diet fad.

fk keto wrote:

Why worry about a keto diet? Eating carbs isn't a bad thing, you can lose weight if you eat less calories than you burn. Do that, no need to put yourself through a diet fad.

You can either spend the rest of your days counting calories while fighting the cravings, "Biggest Loser"style, or eat high-satiety foods that provide complete nutrition without having to count calories and the urge to snack every few hours while driving up your insulin. I think she is smart enough to figure out what's right for her.

Back in the mid-1800's, doctors washing their hands between surgeries was considered a "fad" as well. After all, why bother to do such "weird" things when losing every third patient to sepsis was "normal", just as obesity and diabetes are "normal" today.

YMMV wrote:

You can either spend the rest of your days counting calories while fighting the cravings, "Biggest Loser"style, or eat high-satiety foods that provide complete nutrition without having to count calories and the urge to snack every few hours while driving up your insulin.

400 plus pound people eat the kind of diet that you recommend, are starving for nutrition and have high insulin levels, besides being morbidly obese.

A high fat diet most definitely drive up insulin to high levels.

Complex carbohydrates help insulin levels to stabilize, and do not drive them up.

What a stupid statement wrote:

YMMV wrote:

You can either spend the rest of your days counting calories while fighting the cravings, "Biggest Loser"style, or eat high-satiety foods that provide complete nutrition without having to count calories and the urge to snack every few hours while driving up your insulin.

400 plus pound people eat the kind of diet that you recommend, are starving for nutrition and have high insulin levels, besides being morbidly obese.

A high fat diet most definitely drive up insulin to high levels.

Complex carbohydrates help insulin levels to stabilize, and do not drive them up.

Thanks for today's chuckle... 0.1/10

I found that "four hundred plus"-pound guy: he is now holding steady for years at 248...from 600+ originally

https://youtu.be/xR3kau4RFrY?t=303

Weekly Report:

Sunday-1.1 @ 6 mph

Monday - 9 @ 5 mph

Tuesday- lift

.75 warmup/cooldown plus 10x400 @ 8.2 mph

Wednesday- 1.6 @ 6 mph

Thursday - 3.2 @ 5 mph

-------------------------------120 for the month

Friday-1 @ 7 mph

Saturday 3 @ 6 mph

CW: 144.8

My 9 year old won the spelling bee on Wednesday.

On Thursday we had JH track.

13 yo- 1600m 6:35 (previous PR was 6:36 last track season)

800m 2:53 (previous PR was 2:58 from last track season)-- You can hear someone in the video say... That girl came from dead last to win it by 100m LOL (it actually wasn't quite 100 but that's what they said)

On Friday the boys lost their regional basketball game. It was the first time since 1987 our boys had made it that far though so it was quite an accomplishment for them. We then drove 3 hrs to a track meet to catch the 1600m race.

17 yo- 5:38 (previous PR 5:37 so a good start to the season I think)

Splits: 1:21/1:28/1:28/1:20

15 yo- 6:16 (previous PR 6:20)

Splits: 1:25/1:36/1:37/1:36-- she injured her foot somehow in tennis on Thursday and it was hurting her in the race. These races had over 20 people per heat and she's going to need to figure out how not to get trapped. She spent the first 2 laps stuck behind a group of slowpokes. This was her first real high school track meet and in junior high meets around here there's typically only 4 to 7 runners in the whole thing.

As the season goes on you'll probably notice the 17 yo does a BEAUTIFUL job of pacing. The 15 yo typically runs out hot and then tries not to lose her place the rest of the race. The fact that her splits this time showed even pacing means she was really held back. lol

My 17 yo's best friend and running partner came with us, she ran a 5:52. Her PR 1600 is a 5:43 I think. She's gonna give my girl a run for her money this year. Last year she was plagued with injuries and just couldn't seem to get there. Hopefully they'll make it to state together this year.

For your viewing pleasure. My 17 yo's 1600m race.

https://youtu.be/I1dbEX-XwGs

SlowAFRunnrMom wrote:

For your viewing pleasure. My 17 yo's 1600m race.

https://youtu.be/I1dbEX-XwGs

Good form and great finish. Very promising and it's early. How long does the season go to?

District is April 4th and 5th. Everything after that must be earned but it could go as far as May 11th I think.

Good running. 4th place?

dunes runner wrote:

Good running. 4th place?

Yes, 4th.

She has a track meet on March 8th, March 22nd, March 29th and then district April 4/5.

She found 2 different track meets that allow unattached or club entries over spring break. I entered her in the one that was closest to us but it's ONLY the 1600 again. Technically, they are one day after the other so we could do 1600 one day then 3200/800 the next day but I just wasn't sure physiologically if it was a good idea.

March 14th 1600 only meet-- about 90 entries in girls and the best time last year was 5:07 with plenty in between there. This is definitely the better meet to see fast miles. Also there's no age limit here so my JH and elementary girls can run in the slower heats.

March 15th Full Meet--21 girls in the 3200 and her PR puts her about 8th. 30 in the 800 and her PR puts her about 5th. 1600 had 27 but she would theoretically win that one.

The thing about the meet we did Friday and any meets she runs over spring break is they are the ONLY meets where she will be challenged. Last year she was slower and went unbeaten until district and that girl graduated.

What do you guys think?

fk keto wrote:

Why worry about a keto diet? Eating carbs isn't a bad thing, you can lose weight if you eat less calories than you burn. Do that, no need to put yourself through a diet fad.

And there are other side-effects.

Another question from the 17 yo. Should she be trying to PR every race or just winning when no one is pushing her? She'll be running 8, 16, 32 on Friday.

We talked about it because she noticed one of her biggest competitors had run her races slowly the other day. Way slower than she's capable of. Instead of blowing the competition away she just won the races. So I see why that might be sensible, not to burn out. But how will you know what you're capable of if you don't push yourself? So... I had no answer. I could make a case for either way.

When I run multiple races in one day, I choose one event to race for time and the other events I race for place. Which I race for time and which I run to place depends on the rest time between events and the competition. I think attempting to PR in every event every week will lead to burn out and maybe some fragile ego crashes when she inevitably fails to PR.