<p>And since I’m in “forest gump philosophy mode” today…the running article makes sense too…insofar as I drive a performance car with twin turbos – not metaphorically … I’m afraid my car moves with more grace than I do ;)</p>
<p>If you drive a performance car with twin turbos, you will know that anything other than high octane gas will sludge up said turbos if youre driving it like you stole it. My car’s engine isn’t necessarily “healthier” because it rides like the wind, but it drives faster and nicer by design IF its getting its premium fuel and synthetic oil </p>
<p>My suspicion is that endurance athletes are much like my lovely car. They need high quality calories – maybe even more than the average person – because they’re operating at top metabolic speed where the impact of fueling is amplified.</p>
<p>Anyone have any thoughts on calcium supplements and heart issues? I think notrichenough posted something about this. I take calcium because of osteoporosis, now I’m wondering if this is a good idea.</p>
<p>Here’s an interview with Dr. Wheat Belly Davis discussing the supplementation of vitamin D and calcium. I don’t know that he is the final authority, but these recommendations seem reasonable. For patients with proper Vitamin D, he recommends a max of 500 mg per day of supplemental calcium. The multivitamin I take has 220 mg of calcium.</p>
<p>For bone health, clearly the two essential steps are Vitamin D supplementation and resistance strength exercise (all parts of the body).</p>
<p>When Davis is quoted recommending that his heart patients stop supplementing calcium, that is in the context of him testing Vitamin D and supplementing to get to 60 ng/mL. For most people our age, that requires pretty hefty supplementation. When I started taking 4000 IU a day for three months, my vitamin D levels were still only 34 ng/mL.</p>
<p>I have read that the countries with the highest calcium consumption - the US and the Scandinavian countries - also have the highest rates of osteoporosis.</p>
<p>Like everything else in your body, bone health is complicated, and it’s not that surprising that increasing one particular mineral might have both positive and negative effects on different parts of the body.</p>
<p>From what I have read, there are four primary things needed for bone health - calcium, magnesium, vitamin D3, and vitamin K2. Vitamin K2 (the MK7 form in particular) is what triggers hormones that enable the calcium you are taking to be deposited into your bone matrix, and not in your arteries. The vitamin D is necessary for calcium absorption, Mg is a co-factor in tons of chemical reactions in your body.</p>
<p>In addition there are a bunch of trace elements like strontium and boron that seem are important.</p>
<p>If you take calcium supplements I would urge you to research vitamin K2, and some of the other co-factors for bone health, and consider supplementing that as well.</p>
<p>Some people believe that the key to calcium supplements is to also take vitamin K2, because that helps the absorption of the calcium, so it doesn’t accumulate in the wrong places. The calcium supplement I take has D and K2 in it. It’s also a plant-sourced calcium, which I think is better than the calcium from chalk or rock. (This is what I take: <a href=“http://www.amazon.com/gp/product/B003DNSRL0/ref=oh_details_o04_s00_i03?ie=UTF8&psc=1”>www.amazon.com/gp/product/B003DNSRL0/ref=oh_details_o04_s00_i03?ie=UTF8&psc=1</a></p>
<p>I also take strontium – most doctors don’t know about strontium, but there have been some positive trials with it, and lots of anecdotal evidence. </p>
<p>Before I went to see my specialist for osteoporosis, I kept a detailed diary for awhile (using MyFitnessPal) of everything I ate mainly to see what my daily calcium intake is. I try very hard to eat foods with calcium. I showed that to her, and she instructed me to take about 250 mg of calcium through the supplement, which is one of the pills. When I’m traveling, or if I have a low calcium-through-food day, I’ll pop another pill. </p>
<p>4 miles from and around the resort in Napa. Beautiful smells and flowers everywhere. Started with the headlamp, which, miraculously, I remembered to pack. I pulled some strings (since I’m special ). and got my Garmin ANT software loaded on my work computer. These babies are seriously locked down (for good reason). It’s wonderful to be able to synch my data on these trips. </p>
<p>Locked down computers are a PITA, but it is a necessary evil. Good to hear that you were able to get yours modified! Enjoy Napa - it is a wonderful place. Hope you will get to do some winery touring in addition to running and work. </p>
<p>MOWC or BB - do you or anyone you know utilized McMillan training plans or personal coaching? I’m looking at coaching/training plans and so far I like this one. McMillan is also a regular contributor to Running Times and a pretty good masters runner.</p>
<p>I have used McMillan with good results. I am cheap, however, so I used his calculators (are they still free?) and then used those numbers in other training plans, like Hal Higdon plans. </p>
<p>YouTube is balky this evening so photos will have to wait. I enjoyed a lovely afternoon of snow shoeing on Lonesome Lake Trail. Balmy spring day. Upper 20s with a bit of a breeze. Unbelievable amounts of snow. The White Mountains got seriously dumped on over the last week. Started out with microspikes and immediately switched to snow shoes. </p>
<p>3.5 miles up and back, about 1000 feet of elevation gain, then a stroll across a frozen lake at the top. Quite a few people out hiking, including one guy in a down jacket and kilt pulling a plastic sled with 70 pounds of party supplies for a weekend bash at the Lonesome Lake Hut.</p>
<p>Was great to get out and enjoy some fresh air. Nice little workout.</p>
<p>Nothing like an intense 60 minute cycling workout to lift me out of my “'c’mon, let it be Spring already” funk :). 3 x 12 minute intervals at FTP (aka LT) with tempo in between. I’m jonesin’ to ride outside after work but as indoor workouts go, was quite fun.</p>
<p>And then I topped it off with my favorite post ride recovery drink - skim milk, blueberries, strawberries, banana and whey protein. Yummy.</p>
<p>Followed Bunsen with my 8 miles! Right on her heels! (Not). SO dark when I started. Used headlamp for almost 4 miles. Wound around the perimeter of the resort with some add-ons. Got back to my cottage with 2 miles left to do and had to will myself to keep going. Otherwise, SO much food and wine on this trip. </p>
<p>Haven’t been out much due to icky weather but had a good walk today as it was sunny and temp in the upper 50s. Spring, where are you??? Tomorrow’s forecast is for rain and possibly snow showers. Again.</p>
<p>At least I have my dance class. 50 minutes of constant polka, waltz, and quadrille makes for a pretty good aerobic workout! :)</p>
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