<p>1 mile yesterday after my afternoon of meetings. Smith Machine, dumbbell squats and curls. I set up the Smith Machine and did one rep and it felt very hard so I decided to bag it. Then I noticed that I had an extra 20 pounds on it so I took it off and did a regular set.</p>
<p>Bad day calorie wise. Daughter made several trays of deserts. Baklava, Apple Pie, Peach Cobbler. They were relatively low sugar but I was very hungry. It was a busy week work-wise and we’re getting ramped up on projects.</p>
<p>One more on fish oil. This article uses lots of big words, so it is a little tougher read, but the author comes to basically the same conclusion.</p>
<p>Is this study true:
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<p>Keeping things in context. Pretty much everyone agrees fish oil is good for the heart, and that far outweighs prostate problems:</p>
<p>Dr. William “Wheat Belly” Davis also has an article. It’s on Thomas Dayspring’s site, LecturePad. It’s free, but you have to register for the site:</p>
<p>Davis first looks at the Omega 3 levels the study participants. Compared to the large Framingham study (the study used for population numbers in many cases), the people in this study had lower omega 3 levels than the men in the Framingham study who were NOT taking fish oil, and way lower than the men in the Framingham study who were taking fish oil. So this study had nothing to do with a sample that was actually eating a lot of fish or supplementing fish oil. Puts the media shouting headline “Fish Oil Causes Cancer” a little… uh… fishy…</p>
<p>He also adds the perspective of reducing heart attack risk to the equation:</p>
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<p>He then points to the large number of studies of increased fish (or fish oil) consumption associated with reduced risk of cancer overall and prostrate cancer specifically. He makes the important point that you can usually find one study to support just about anything in the field of health and nutrition. The sane approach is to look at the totality of the evidence when drawing a conclusion.</p>
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<p>To me, the real disservice is the way these studies are pitched and amplified by the media. I think both parties in that equation (the researchers selling the studies and the media shouting it from the rooftops) are culpable. This kind of irresponsibility is, in large part, a reason the current concept of “healthy” eating is SO screwed up in this country. Cereal for breakfast is “healthy”, but eating fish for dinner “will kill you”. What kind of a message is that?</p>
<p>Congratulations on an amazing six months. 39 pounds is some serious fat loss! Awesome.</p>
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<p>BTW, I wasn’t campaigning for eating more hot dogs. I haven’t had one in over a year – mostly because I don’t think they are very good without the bun and I know there is nothing nutritionally good for me in hot dog buns! </p>
<p>I just thought it was kind of funny to endure what is now several decades of “nitrite” scare reporting only to find out that the broccoli and romaine and spinach I eat has hundreds of times higher nitrite levels than hot dogs or bacon… I don’t remember any breathless reports about the dangers of eating broccoli! And, for the record, no… I’m not going to stop eating broccoli and romaine lettuce… Turns out that the concentration of nitrites in our own saliva is higher than even the nitrite levels in fresh produce.</p>
<p>New 5K PR this morning. Not under 29:00 yet, but I did best my time by seven seconds. We saw people we know from my daughter’s old team and chatted. Nice race bib, too.</p>
<p>Atta girl Deb! Such great strides. (Literally and figuratively!)</p>
<p>Question for the running pros- was talking (texting) with a friend of mine who is recovering from meniscus surgery and who helped me get interested in running myself. As she is doing PT to get back in shape, her doc told her to beware of “throw away miles” - save your ,Ike’s on your aging knee etc. for specific goals not just random running. Can anyone xplain this to me?? Are my 2 mile runs a few times a week just to say fit (longer runs at other times) not a good idea? While I am naturally getting a little faster, my runs are generally slow and steady - hopefully for less impact and less injury. Tell me about “throw away miles”.</p>
<p>My sports medicine doc says that when we go faster we are more biomechanically efficient. Less pounding. I know that when I do intervals (faster running) my knees are in much better shape the next day versus when I go on a 5 mile run.</p>
<p>Down 0.8 pound this week. 1 hour circuit training, 1 hr stationery bike, 40 mins run, then walked around town while doing errands. Now waiting for hot yoga to begin.</p>
<p>Running is a high wear and tear activity. Genetics and all sorts of things help determine what the limit is, but all of us have a mileage limit on knees and hips and stuff. I try to limit the amount of high wear and tear stuff I do, including running, although I suspect a few miles a week would probably not result in me hitting my lifetime mileage limit anytime soon. I’m lucky that I don’t have any noticeable knee problems. I have a hip that clicks and pops, but is pain free. I have an oft-sprained ankle that seem to be in remission at the moment.</p>
<p>I understand the wear and tear. I too,hope since I didn’t "use up " much intense wear and tear my first 53 years that hopefully I have a little padding for a bit.</p>
<p>It’s a pretty easy calculation for me because I really don’t enjoy running very much. I think it’s an excellent interval training challenge and I feel like I should be fit enough to run away from a burning building or something, but I don’t have any problem at all doing other things.</p>
<p>I suspect that a real key to injury-free geezer fitness is recovery days in between activities. Not running on consecutive days. Not lifting weights on consecutive days. Etc.</p>
<p>They used to be called “junk” miles. The thinking now is that no miles are “junk” miles. The more I hear on this forum and from others who do a lot of cross-training, classes, weights, etc., I don’t believe my running friends get hurt any more often than any other fitness enthusiasts. I hear about as many yoga, cross fit or weight injuries as I do running injuries. I think the reason people think runners get hurt more is because when a runner gets hurt, the runner is sidelined from that activity and you hear about it! </p>
<p>I run every day. I haven’t been hurt since 2010. (Knock on wood). I know I will get hurt again. It’s inevitable. </p>
<p>2 mile runs are fine. You are working your body, burning some calories, and maybe you like it! What’s “throw away” about that? Every mile teaches you something, in my opinion.</p>
<p>Abasket- I go to WW at 7 am. After, i had some Greek yogurt, fruit and a skinny latte (the skinny latte is my treat to myself after WW). Then to the gym, trainer 8:30-9:30, bike 9:30-10:30, run til 11:15. Somewhere in there I had an apple. I then ran some errands and treated myself to a lunch at a raw-food cafe - stuffed mushrooms with some nuts, a salad (hearty salad, with avocado dressing) and a chocolate yogurt shake drink that was to die for. Ran some errands, got home at 2:30 and napped in the backyard with the dog (gorgeous day here) til 4, when I left for my yoga class. That was 4:30-5:30 and now I’m back home. I do cram a lot into weekends though because I can so easily be sedentary during the week. </p>
<p>My H works on Saturdays so I have the freedom to do what I want.</p>
<p>Truly! I take my rest days. I’ve started doing a little strength or alternate muscle activities on off days. I wear goos shoes with lots of support and think about my steps, my foot placement and my breathing etc on eery run (not all through the run, but at some point during!) my legs are getting stronger, my stamina better, my recovery after running (to regular breathing ) quicker and yes, I actually enjoy it! </p>
<p>Today is a rest day but did some gardening and have Taken the family dog for two walks already and another longer one coming up yet this evening. I’ll do a few floor exercises before I plop in my chair tonight.</p>
Turns out that the concentration of nitrites in our own saliva is higher than even the nitrite levels in fresh produce.</p>