Of course, watching the Mass. XC championship back then is another way of saying I didn't make the final! I was 13th in my trial race, a couple notches too far down...
Of course, watching the Mass. XC championship back then is another way of saying I didn't make the final! I was 13th in my trial race, a couple notches too far down...
Obligated to do full disclosure of results.
Off Keto due to lipid panel results
Bad : LDL-P was off the charts but Pattern A.
Rest Really Good: HDL , Triglycerides , lp(a), Insulin and A1C . Also blood pressure 118/74
The pattern above matches what had been labeled LMHR lean mass hyper responder which appears to occur at a high rate in lean endurance types.
o
For me LMHR does not have enough supporting studies to take the risk. Interesting idea though.
So I expected to see some awful blood glucose numbers when I started eating carbs two days ago but my numbers after eating carbs and fasting were really good! IMO all the stuff I have done might have helped reduce my insulin resistance.
Expanded my eating window to 10 hours so I can eat multiple meals with small amounts of carbs .
Reduced my fat intake accordingly . Not sure where I will end up depends on my next blood work and how my blood glucose trends.
Walking the fine line between too much fat and too many carbs.
One more thing which I hope is true. My over production of LDL-P might be in response to low glycogen storage so my initial focus will be on replenishing glycogen and will be researching this.
Thank you for your kind openess. Very much appreciated.
BR
German watcher wrote:
Thank you for your kind openess. Very much appreciated.
BR
UR Welcome.
I used the following to get me going. Without this info I would have just went by how good I felt and this could have been very harmful to my health.
Sample Report find the particle count stuff on page 3:
https://www.walkinlab.com/media/attachment/file/9/2/92145.pdfMy LDL Particle count was over 2000! but my small and mediums LDL Particle counts were in the yellow zone and my LDL-P Pattern is A.
Sounds complex but it is easy to understand .
156 bucks no Doc Order done by Quest:
https://www.walkinlab.com/quest-cardio-iqr-advanced-lipid-panel-blood-test.htmlWTF have I done?
Diet Well see above also found a nice macro micro nutrient calculator:
https://cronometer.com/WTF am I doing?
1.Adding Niacin to my supplements for 2 reasons:
- Niacin reduces the small and medium size LDL Particles which are the NASTY ONES. Statins lower large size LDL Particles which are not as likely to cause issues.
-Niacin also reduces LP(a) . Even though my LP(a) was 53 cutoff 75 the lower the better.
2. Considering a statin to further decrease LDL-P and for the anti inflammatory benefit. But this one needs a lot more research.
3. Scheduled a CT Monday to get the CACS . I am prepared to see a high number and if there were no treatment options I would probably pass but there are some options.
4. Educating myself:
Google Dr.Ron Krauss , he developed the ion mobility tech for measuring ldl-p as well as particle size which is a factor.
A deep dive but very useful pod cast. In my case I am pretty sure I can get my ldl-p back where it was BK(before keto). My actionable steps above are heavily influenced by Dr.Krauss . Here is the 2 hour podcast link that I found most useful.
https://peterattiamd.com/ronkrauss/Motivated me to get my affairs in order;)
Mark Twain: Denial ain't just a river in Egypt
*Week 449*
Greetings, 50+ers! Props to some fine racing at XC Nationals; thanks for the updates. This week, I'm seeing some nice master's miles out east at both Harthorne
https://results.leonetiming.com/?mid=1959
and New Balance Grand Prix
https://www.nbindoorgrandprix.com/events-results/
Age-grade percentages are listed for the Hartshorne, have no idea what the ages are for the New Balance event, so hard to gauge. Most notable: Michelle Rohl (54) had a 94.11% AG for her 5:34.70 effort.
Thanks, also, for comments inre: my continued reconditioning. This week was much like last, did 6 days of at least 3-miles (23.4 total miles) with 2 solid run/walk sessions: one with hill repeats and one with 16x(2:00 Walk/1:00 Run). Knee is feeling OK, but has been a little unstable after the run session, so I have to walk carefully. The knee sleeve has helped a lot, but feels constricting when worn for too long, so I try not to wear it except for when I'm exercising and also on that long Wednesday, when I'm on my feet a lot. So progress continues. This will remain the pattern for another couple weeks. Hopefully some more weight will be shed and I can gradually evolve back into some continuous running.
That's it from Kentucky where the weather keeps cycling through windy-warm-rainy-cold....
Hope you've had a good week. Look forward to reading your reports.
All the Best!
PS-That's pretty open of you Charlie for presenting us with your records. I'm not enough of a nutritionist to try and venture how to interpret them and especially their relation/correlation to your diet. Good luck figuring it out!
Charlie: I hear ya on the numbers. What if you were able to get a good scan to actually see if you have any buildup. Don’t change a thing if you have squeaky clean arteries.
lucKY: Great to see you continuing to make progress!
TU: 4 treadmill with 3 @ 8:05 pace
TH: 4 road with 3 @ 8:40 pace
SA: 5 track with 3 1600’s @ 7:17, 7:21, 7:27 with 1 lap walk between (sick)
SU: 4 cinder trail, easy
On WED I turned 61. Seems anticlimactic after the big six-O.
Had some lower GI issues for SAT’s track workout. It may have been slow but it was some difficult running. On a positive note my legs felt really solid and they got a little bit of a break because I just could not push very hard.
Next week I’ll be adding back my TUE hill workout. Last summer this workout contributed to my calf pull as, paradoxically, it quickly developed my calves and I did not know how to mitigate the pull. I’ve since learned to do some prescriptive stretching specifically targeting the calves to keep them from getting too tight. My PR’s as a 20 yo and a 50 yo were both set using TUE hill workouts. It’s a thing.
I’m ditching the steady-state running where I always sort-of felt good but never great, and always just a little bit fatigued. In the past, even the distant past, I had 2 workouts a week, each enhancing and complementing one another.
Healthy running to all!
That is a SAMPLE RESULT not MINE;) Posted so that others who are concerned/interested in detailed panels might want consider. No doctors orders needed. Kinda like checking your own tire pressure or oil level .
Had a really good week running. The carbs? Maybe.
6sssd short super slow distance runs 40 minutes grass sand treadmill
1 HIRT on the bike 4x30 secs all out full recovery
1 HIRT treadmill 4x30 secs all out full recovery 10%grade 9.5 is no longer hard enough going to lower grade and up the speed
1 30/30 for 10 minutes that is 30 seconds at sub mile pace 30 seconds jog FELT GREAT could have done a lot more.Pleasant surprise maybe the carbs kicking in.
Since starting the HiRT stuff my RHR has dropped to mid 50s from low 60s
Another highlight was on the treadmill just doing a slow 10mph 3 percent impulse to check my pulse after running the last 10 minutes 0 grade at 8mph/7:30 pace. This felt way way easy pulse was only 141 which is 70 percent of my mhr. Back in my masters prime I could run 6:40 pace at 70 percent so 50 seconds per mile slower is a good indicator of base fitness.
On the CACS this next week and how it might impact my running....
Well I remember back when running saved my life at age 39. I used to run long in Austin every sunday morning with a great group . We had some interesting conversations that running seems to lubricate. A usually quiet introspective guy blurted out an unexpected question that caught me off guard. ....How do you want to die? My reflexive un processed answer was heart attack while running;)
Still feel the same way!
Looking for a race;)
Good morning. Monday afternoon was my hardest workout. Buffed my wife’s car with an orbital polishing tool. Took the next day off. I am transitioning to faster race pace running over the next couple of months looking toward spring racing. Plan is to cut back on the cross training as I add in more intensity. I ran 27 miles this week with another 10 in Igy equivalent cross training.
Monday: 2 miles easy; 6 x 200m good speed / 100m easy; 400m easy; 4 x 500m good swing / 200m easy; 400m; 6 x 200m good speed
Tuesday: Off
Wednesday: AM- 2 miles easy; 4 x mile tempo @ 9:06, 8:54, 8:43, 8:32 / 2:00 rest; mile easy; PM- 3 mile walk
Thursday: 40:00 spin; core; weights
Friday: AM- 5 miles easy; PM- 3 mile walk
Saturday: 9 miles easy
Igy
Yet another really solid training week with pretty high mileage.
Mon: 11.6 miles on the last day before the start of spring semester classes.
Tues: 10.4 miles
Weds: 10.3 miles
Thurs: 10.7 miles
Fri: 10.3 miles
Sat: 17.2 miles in 2:34 (8:57/mile or 3:55 marathon pace), felt very good.
Sun: 8.1 miles easy.
79 miles for the week including a solid long run. I have definitely been running better since the start of the year than for several months before that, and I don’t know why. More and more I wish my marathon were in 2-3 weeks rather than 9. Next weekend I plan to run around 22 miles on the day before the Super Bowl unless it comes up pouring rain that day, in which case I might postpone it until Sunday. Two weeks from yesterday I’m running a half-marathon, a very small, low-key race that I will basically train through.
Charlie - Proceed carefully with statin. My dad was on them for 16 years, then developed anemia, and slipped into anxiety and depression, lost his appetite. On the plus side, he did not have a 2nd heart attack. Some of his medical team considered the statin a factor in the anemia/appetite loss. He dropped the statin after 19 years on it, and his appetite and mental state improved marginally.
He did live to 93, also not bad.
AMkelly, wow you are a powerhouse! Are you sure you don't want to jump in the Napa Marathon? Are you planning on the Modesto run? That is another amazing week.
Lucky2B - thanks for the mile results. Grist for the mill!
My week, I backed off a bit as planned. 41.5 miles total.
MON - 6 miles easy, rather slug like
TUE - 9 miles, working in for 7, then crased and crawled the last two. Right hamstring talkin' at me a bit.
WED/THUR rest
FRI - 16.5 easy pace to 9 miles. Threw it down from there for 5 miles, with the last mile of the 5 jammin' about 6:20 - 6:30 pace feeling excellent. Cooled it down for the final couple miles back home.
SAT rest
SUN 10 miles medium, pickup last 3 miles.
Five weeks out from marathon. I'm focused on getting a good long run for the next 3 weeks. Not worried about overall volume. I'll work in some fast stuff too. I'm considering a 3000 on the track in two weeks just for fun, and some speed.
All the best and happy running!
whoops. I forgot my registered name in the above post. Space cadet.
So far my statin Rx seems to have absolutely no impact on my appetite for cookies, cake and all sweet baked things. This was definitely a recovery week from my XC Nats race. I ran an easy 6 miles last Sunday with my son. Monday I did my usual 7mi walk with strides. After my walk, both calves would periodically spasm and try to cramp. This continued into Tuesday at a reduced level so I took Tuesday off. Tuesday afternoon my hamstrings tried to cramp several times if I sat for more than about 30 minutes, so I took Wednesday off. Thursday I was feeling better but took it off for good measure. Friday I ran a very easy 8 miles at 9:12/mi with average HR at 161 which is about 30 bpm above normal for that run. Saturday I ran an easy 5 miles with my son with average HR at 166 which again is about 30 bpm above normal. This morning I walked 4 miles and HR was 130 which still is about 30 bpm above normal for walking. I'm obviously still pretty fatigued from the race effort. This coming week I'll try to get back to my normal mileage but keep everything easy until my HR comes back down to rested levels. I probably won't race again until March.
Igy, I came across this while looking for an old result of one of my team mates.
Good running to all.
happy birthday! I hear you on the non-round-number lack of enthusiasm, but i guess it's not universal. My [non-runner] wife turned 60 recently, and my "this is exciting! new age group!" enthusiasm seemed for whatever reason to fall flat with her.
fun week for me culminating in first race of 2020:
M 1:20
Tu 2:30 with 20:00 at marathon pace
W 1:20
Th 1:05 with 20:00 at half-marathon pace
F 2:00 double
Sa 60:00 x-t
Su 55:00 incl. hilly 5-mile race 31:56 + 60:00 x-t cooldown
Same race last year in 31:37, so 19 seconds slower. I'm generously giving myself a pass on that, however, due to some black ice on the course [first and last mile] causing intermittent cautious slowing.
A cynic might note that I was 16th last year and around 27th this year [based on counting at turnaround and then trying to keep track -- results are not posted yet] against basically same field, but I'm sticking with my science-based ice-adjusted timing.
have a great week,
Dave
[quote]Rtype wrote:
On WED I turned 61. Seems anticlimactic after the big six-O.
old guy II,
Hey thanks. My wife and I were living at South Lake Tahoe at the time. We were living in a converted garage a couple of blocks from the lake. Drove down to run Avenue of the Giants.
In March I am coming out to California to visit family and my last living coach (Joe Douglas SMTC) . Daughter will be with me first part of the week. I plan to race Carlsbad, head back a couple of days later. Hope I have a chance to visit with you and socal cush.
Igy
dhaaga, nice job with the race. I’ll go with the ice-adjusted timing. Be careful with that stuff! The most serious injury I’ve ever had resulted from crashing on black ice 24 years ago. I suffered a concussion which also wiped out a brief section of memory (I have no memory of the actual crash, just running normally down the road one minute and lying on the shoulder with the world spinning crazily around me the next), a fully fractured humerus, and two broken fingers. The concussion had no aftereffects but the broken arm left me pretty disabled for well over a month. Ice is bad stuff.
old guy II, you ran well at XC Nats and deserve some recovery time.
Big Red, finishing a long run at 6:30 or better pace is really ripping it. I don’t know whether I could even break 7:30 for a single flat-out mile anymore, but I can grind away at 9 min/mile for a long time with no obvious problems except some generalized fatigue. Yes, I’m entered for the full marathon at Modesto. Napa Valley is really tempting but I swore after my San Francisco debacle that I wasn’t going to do any more big productions with long travel times and overnight stays. Not when I have a marathon in my own back yard four weeks later. I could still change my mind…
A most solid week here with 21+ actual running miles (no fluff). As reported previously, this includes my excursion last Sunday where I got lost and ended up padding that day’s volume with a couple of extra miles. The legs were fatigued somewhat on Tuesday due to that and quite a bit of repeatedly lugging moving boxes up multiple flights of stairs, but I persevered and got that day’s shorter run in. Thursday went well, though Saturday again the legs were weary from spending that AM on my feet for several hours while working at a local event.
So now with the volume back to normal, the expectation is that the intensity will continue to improve and perhaps I will be able to throw in a few other things in the coming weeks. I’m a big believer in touching on speed often, but I have gotten away from that during my recoveries. I think it’s time to get back to that. Here’s to hoping for another good week.
Sun: 73’ disjointed run
Mon: off
Tues: 43’ CR; body wt ex
Wed: off
Thu: 55’ CR; body wt ex
Fri: off
Sat: 54’ CR; body wt ex
Best to most!
amkelley, you're reasoning for sticking to your local marathon is Rock Solid!
Mon. 80 minutes of kayakking in big winds and choppy water. Massive orange dust/rain clouds and thunderstorms on the distance kept me close to the shoreline.
Tue. Hard mountain bike ride of 1 hr 45 minutes inc a tough 12 km climb.
Wed. 13 km run. First section through steep rocky trails last section on the railtrail. 1 hr 25 mins.
Thu. A solid 70 minute effort in the kayak on the Campaspe River.
Fri. Just 40 minutes on the road bike (19 kms).
Sat. 10 kms on the hilly sandy Tooborac farm roads as per last Saturday. 56 minutes. A leg weary 45 minute spin on the mountain bike.
Sun. 7.4 kms running on flat trails in 40 minutes then 45 minutes mountain biking.
Body weary most of the week. I have been doing a lot of hard manual labour before/after work preparing for water tank installation. Work has been physically tough too with all 4 of my clients very aggressive/violent. I was happy just to get a session of something done each day.
My training paces in all 3 activities are getting faster each week. My plan has been to just tick along quietly until Feb then start a more specific approach. I am fitter than I expected to be at this stage. My weight has been in the 77-78 kg range through Dec and Jan compared to 75 -76 range leading to 4 Peaks. So I will focus on that too. 74-75 being the goal.
thanks. ouch, that ice crash sounds terrible. definitely agree. cold [at least to the extent we get it in DC] is no problem, and running in snow can be a fun change of pace, but ice is bane of winter running.
Dave
[quote]amkelley wrote:
dhaaga, nice job with the race. I’ll go with the ice-adjusted timing. Be careful with that stuff! The most serious injury I’ve ever had resulted from crashing on black ice 24 years ago. I suffered a concussion which also wiped out a brief section of memory (I have no memory of the actual crash, just running normally down the road one minute and lying on the shoulder with the world spinning crazily around me the next), a fully fractured humerus, and two broken fingers. The concussion had no aftereffects but the broken arm left me pretty disabled for well over a month. Ice is bad stuff.
Big Red wrote:
amkelley, you're reasoning for sticking to your local marathon is Rock Solid!
I wish I had an option of running a local marathon. The closest one is more than two hours away (St Louis.) I stopped running that race after an impostor stole my bib in 2015. Besides, that course is very hilly, so not a good option if you are running for the clock.
My week.
M: off.
T-W: 7 miles.
R: 8 miles.
F-SA: 7 miles.
SU: 15.6 miles. (last mile @7:55)
Almost identical to the previous week, except I went a little longer on Sunday, and still managed to finish at a sub-8 mile pace. This week will be a first cut-back of 2020.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.
Running for Bowerman Track Club used to be cool now its embarrassing
I think Letesenbet Gidey might be trying to break 14 this Saturday
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!