<p>5.42 mi treadmill run, 10:42 pace.</p>
<p>I don’t really carb load anymore. Especially not for a slow half marathon. I’m drinking a fantastic green smoothie for lunch.</p>
<p>Deb, you’ve got the 10K ready to go! Impressive! And a good pace!</p>
<p>D is doing the rock n roll marathon tomorrow. Weather should be ok since it is in the morning. The streets are going to be messed up though & I still want to use my handicap parking pass!</p>
<p>She seems to eat things like chia seeds & nuts before a race-. ( Scott Jurek aficionado)</p>
<p>Thanks, Abasket. I’m bushed. I left too much ground to be covered (if you can call it that on a treadmill) for the last 10 minutes! I did reach the distance I wanted though. :)</p>
<p>Good luck tomorrow, MOWC!</p>
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<p>Unfortunately?
Except for the bratwursts ( not a big meat eater), it sounds yummy to me!
;)</p>
<p>It will be yummy, but not exactly on my clean eating plan. 
I don’t generally eat bratwurst, but these arrive fresh from Wisconsin and are grilled on our grill and are VERY good.</p>
<p>A big thing for me has been cleaning up my lunches. I don’t bring my own lunch (should, but don’t) and my excuse for poor eating was that I mainly had chains, sub shops and other poor choices around me. I’ve learned how to do a lot better, and I think that has made a big difference. Even at WhichWhich you can get the sandwich as a “bowl” without bread. There is good sushi around here, great Korean and lots of salad options. I’ve weaned from the sub and chips routine.</p>
<p>I did a “Power up the core” yoga class today. Challenging! I was still panting on my way out of class even though we’d spent the last few minutes lying down with our eyes closed. Lots of plank variations I hadn’t met before.</p>
<p>I’m going to a dance/fundraiser tonight - food is tapas which sounds healthy, but the last time I was at this place every single thing was fried and delicious. I’m thinking about filling up on salad before heading over!</p>
<p>My food for the workday today is 2 eggs, tuna fish, and two cups of cereal (Trader Joes High Fiber and Trader Joes O’s) for 450 calories. My budget is about 2,000 so I have lots of room for eating stuff in the evening or just having a normal dinner with savings. I do variations on this with soy sausages, chicken tenders, and oatmeal. I was adding chicken tenders from the cafeteria but decided to cut that out as I’m up about three pounds since the accident. Bumping up the food while injured is not a good idea.</p>
<p>Got my fancy cholesterol test results back. Devastating news. My total cholesterol increased from 198 a year ago to 202 this year. I guess that means Lipitor! The culprit must be switching from canola oil to lard for frying… :(</p>
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<p>All kidding aside, it was virtually unchanged from a year ago.</p>
<p>LDL went from 100 to 106
HDL went from 92 to 90
Triglycerides went from 31 to 32</p>
<p>All well within the margin for error testing the same person on two different days. My doc said that he would just stop testing cholesterol if I backed up last year’s numbers with similar results this year. I agree with his thinking, so this is likely my last cholesterol screening for a while. It’s pretty strong confirmation that my overall diet and exercise scheme is working (at least for me) exactly as textbook predictions for this kind of approach. It will be interesting to see if my doc asks what I eat? Out of deference to his corornary risk, I probably shouldn’t mention the lard, huh? :)</p>
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<p>As for the extra info from the fancy test:</p>
<p>[Sample</a> Report with explanations](<a href=“http://www.theparticletest.com/uploads/pdf/Understanding_Direct_Report.pdf]Sample”>http://www.theparticletest.com/uploads/pdf/Understanding_Direct_Report.pdf)</p>
<p>My moderately low LDL particle count was 1053, which is exactly what you would predict from my LDL number (LDL times 10). That’s under the 25th percentile, same as my LDL cholesterol number. The main value of this test is to identify people whose particle number does NOT match their LDL amount. For example, a person with serious metabolic syndrome could be at very high risk for a heart attack if they had a low LDL amount (from statins) and a very high number of LDL particles (see Tim Russert). Conversely, some people have high LDL, but a low number of LDL particles and aren’t at risk of coronary disease. In my case, the LDL number didn’t really add any new information (basically what I expected) because it matched my LDL amount.</p>
<p>My large number of HDL particles (36.4) was well within the top 25% of the population.</p>
<p>And, my LDL particle size (21.8) confirmed the VAP test results from a couple years ago: comfortably in the desired large fluffy particle range. My number of small LDL particles was 97, which is also comfortably below the 25th percentile. LDL particles get small when they hang around and get oxidized after dumping their load of cholesterol or triglycerides. My low number means that my metabolism is effectively transporting old depleted LDL particles back to the liver and clearing them out. </p>
<p>The particle test takes six markers of particle size and comes up with an Insulin Resistance score on a scale of 0 to 100, with 100 being the most insulin resistant. My score was 1, so I’m about as far from insulin resistant as you can get. I already knew that from my super low triglycerides and high HDL, but it was interesting to see the number.</p>
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<p>San-dee:</p>
<p>I started treating my hiking clothes with permethrin because it is very clearly effective against ticks (Lyme disease):</p>
<p>[TickEncounter</a> Resource Center](<a href=“http://www.tickencounter.org/prevention/should_i_wear_tick_repellent_clothing]TickEncounter”>http://www.tickencounter.org/prevention/should_i_wear_tick_repellent_clothing)</p>
<p>[Permethrin</a> Treated Clothing - YouTube](<a href=“http://www.youtube.com/watch?v=n_XvX9Hyrhw]Permethrin”>http://www.youtube.com/watch?v=n_XvX9Hyrhw)</p>
<p>[Treated</a> pants kill ticks - YouTube](<a href=“http://www.youtube.com/watch?feature=player_detailpage&v=CWp1o1GyDmo#t=11s]Treated”>http://www.youtube.com/watch?feature=player_detailpage&v=CWp1o1GyDmo#t=11s)</p>
<p>But, as I hike with treated clothing (socks, pants, shorts, shirts, caps), I am becoming increasingly convinced that it is also effective in repelling black flies, mosquitos, and gnats.</p>
<p>You can buy pre-treated clothing (Insect Shield) from many outdoor brands. They apply the pemethrin in an industrial wash. You can also send your clothes to Insect Shield and have the commercial wash treatment, but it’s $5 to $10 per item</p>
<p>Or, you can buy Permethrin and either wash it in or spray it on your own clothes, backpacks, tents, etc. Doesn’t last as long as the commercial treatments (six washings versus 70 washings), but it’s easy enough to respray and it puts the chemical on the outside of the clothing. Once treated, you have to let the clothing completely dry before wearing. </p>
<p>I started out buying a spray bottle (<a href=“http://www.amazon.com/Sawyer-Premium-Permethrin-Clothing-Repellent/dp/B007VCRX2S00[/url]”>http://www.amazon.com/Sawyer-Premium-Permethrin-Clothing-Repellent/dp/B007VCRX2S00</a>), but once I used that up, I switched to a concentrate. 1 ounce to make a 24 ounce spray bottle. So, i get five spray bottles for the same price:</p>
<p>[Bonide</a> Total Pest Indoor Concentrate](<a href=“http://www.domyownpestcontrol.com/bonide-total-pest-indoor-concentrate-p-3634.html]Bonide”>Bonide Total Pest Indoor Concentrate)</p>
<p>There are even more economical ways to buy the stuff in larger quanties. The goal is to end up with a 0.5% solution in water for spray or soak treatment.</p>
<p>This stuff ONLY works when dry on clothing. It is not effective as a wet spray on insect repellent.</p>
<p>So I augment this with a spray repellent on my exposed skin. I’ve been using DEET, but I also have some of the picaridin that kmcmom mentioned, but I haven’t used it yet. The main advantage is that it doesn’t melt plastic like DEET. I’ll probably start using it when I spray on a booster dose during a hike. With the DEET, I just take my glasses and watch off before applying.</p>
<p>I’ve now made it through black fly season and haven’t had a bug land on me yet. When I stop to chat with people, they are swatting like mad. So, it seems that something I’m doing is working. The last time I hiked Monadnock, people without bug spray were getting eaten alive.</p>
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<p>I share BCEagle’s dislike of slathering on bug spray, sunscreen, etc. But, I’ve come to accept that hiking means that you are going to get pitted out and grubby and ready for a shower when you walk in the door. The sun, the sweat, the dirt, the bug spray, the sunscreen – it’s just part of the ethos. Kind of like running on a summer day when you just accept getting soaked in sweat as part of the deal.</p>
<p>Good job on the cholesterol, iDad. I had no doubt that your numbers would be good!</p>
<p>Welcome back, PlantMom. You were definitely missed! EK, don’t overdo it! Hope you’re feeling better tonight. </p>
<p>Today’s workout called for a 5 minute warmup, 45 minute steady run, 5 minute cool down. Almost 90 degrees but a bit of a breeze. Happy to say I did it! 4.79 miles. I’m eating more and weight is stable. D is doing great with C25K.</p>
<p>Deborah T, nice mileage! I do have a stability ball. I should get it out of my closet </p>
<p>I spent the afternoon waiting for and watching the plumber. In with one added vent and a new disposer (not that we even put much of anything down the old one); out with more money. But the drains are back to normal. What a pain, but a functioning kitchen sink is a necessity so what else do you do? Days like this I long for a little yurt.</p>
<p>Two mile walk in the rain tonight with H. We are back into the summer rainy season, which is generally a good thing as it cools off the heat of the day a bit and recharges everything dependent on water, like stupidlawns, landscaping, golf courses, people. Thunderstorms and downpours each afternoon are normal. We don’t tempt fate by going outside when there’s lightning, though, so that can put a crimp in walking plans. Tonight the worst was past by 5:30 pm, leaving time for a cooler albeit soggy daylight walk.</p>
<p>Good luck tomorrow, MofWC!</p>
<p>Nice cholesterol, idad! Wow especially on the HDL numbers. And this should be printed out as a warning for everyone who wants to hike or walk in a remotely natural place in this state in the summer:" I share BCEagle’s dislike of slathering on bug spray, sunscreen, etc. But, I’ve come to accept that hiking means that you are going to get pitted out and grubby and ready for a shower when you walk in the door. The sun, the sweat, the dirt, the bug spray, the sunscreen – it’s just part of the ethos". Amen and so true. </p>
<p>Hi Sabaray! Good to be back. How’s the running?</p>
<p>Was down two pounds on the scale today. Ate well today too! Had one of my Paleo meals for lunch and had a sirloin steak for dinner. Played Bags with my dad and brother for a couple hours this evening and just got back from my walk. 5.36 miles in 90 minutes. Got both feet in what was a tub of ice because they were on fire after my walk. It’s time for a new pair of shoes for walking… :(</p>
<p>Good numbers on your blood work Idad! </p>
<p>Walk today 2.5 miles plus sculpting class. I’m at our vacation home and going to the local gym. This gym has a kettlebell class–which I’ll definitely take. My other gym didn’t offer the class this year because the instructor left. I’ve been inspired by all the hiking discussions to do some local hikes, but given the huge incidence of Lyme disease in this area (in the fall the town invites hunters to come out and kill deer) I’m going to get tick prevention stuff before I go into the woods. Plan to start the beach/costal trails this weekend. My goal is to walk as many of the conservation trails as I can this summer.</p>
<p>Idad, has your hDL always been that high, or did you do something to increase it? Mine’s low (large particles) - rest of my numbers are good, but ratio-wise low good cholesterol is a problem. </p>
<p>Plantmom, welcome back!</p>
<p>MOWC, sendin ya the great race mojo.</p>
<p>In a rush this am for writers group coming over, followed by sweatlodge gals in the afternoon, but remind me later to tell y’all about a local guy trying for the world record in 100 mile timed trial at te Indy velodrome July 5. He’s doing it to raise money/awareness for an organization dedicated to clean drinking water for children worldwide, so anyone moved to support this firebrand’s will get an extra sprinkling of good mojo I just don’t have the link hand on the iPad, but will track it down from my office email later.</p>
<p>Target + 18.2 It is moving!!! (started at target + 25 on June 10th)</p>
<p>It seems that the short high intensity Insanity program does not really work for me in the weight loss department. It is those long time low impact activities.</p>
<p>I spent an hour cut the grass with a push mow right after dinner. Did not sweat much but that seems to push the weight down. </p>
<p>Did the recovery stretch insanity program afterwards.</p>
<p>have some home maintenance work in the morning, then will be going to the information session for the fall marathon training which starts in July 6th. Will finish the day with Insanity.</p>
<p>Tomorrow morning we have a running thing going. Probably 4 ~ 6 people will start doing 4 ~ 5 miles every Sunday morning.</p>