<p>30 minute run followed by a mile cool down walk. Humid but a little breeze.</p>
<p>sabaray, I would just suggest doing one day of speed work each week. I found that to make a noticeable difference in how I felt </p>
<p>MOWC:</p>
<p>I don’t know if sitting is any better, but at least that’s 9 hours that you don’t have to be on crutches. That is some nice countryside, from Bristol up to Charlottesville.</p>
<p>Sitting is fine with this thing- fortunately. It is a pretty drive, but we know every mile of it now. Last trip in Dec we had post-surgery WildChild with us on his crutches. This will be better …
Sunday is his girlfriend’s big race (Eagleman 70.3 in MD) to try to qualify for Kona. If we didn’t have to go to VA I would have gone to watch. </p>
<p>Good luck to the gf MOWC! Is WC racing much this season or still in recovery? </p>
<p>When my BIL broke his hip he rented an amigo <a href=“http://myamigo.com”>http://myamigo.com</a>. I think you would look snazzy in the yellow ;). </p>
<p>You’ll have lots of company this weekend, MOWC - Super Regional. Make sure to wear your orange and blue. You don’t want to be mistaken for a Terp! </p>
<p>The Amigo looks great!</p>
<p>I know about the super regional but I’m sad that I won’t be here for Vandy’s! My family is very UVA connected, so I’ll be cheering. I would go to a game if I wasn’t on the crutches. I was very conflicted last night because I am an IU grad and wanted IU to beat Stanford, but that would have meant Vandy didn’t get to host the super regional. Stanford won with a walk off home run in the 9th. I had VERY mixed feelings.</p>
<p>WildChild raced and won the AquaVelo (swim/bike) at the NJ Tri a few weeks ago (gf won overall female) but his running hasn’t come back yet. He’s training in fits and starts and I think this year is not going to work out. I think he’s a little discouraged, but it’s not surprising that it’s taking longer to come back from that major surgery. I thought he was back training, but the other day he told me he wasn’t. He was thinking about trying for mountain bike triathlon worlds, which only involves a 10K run, but I don’t know if that will pan out. It might have to be her year. I think if she makes Kona, he will go with her and spectate for sure. I might have mentioned that she is seriously thinking about slowing down her med school final year and taking her pro card (triathlon) and seeing what she can do. She would do the 4th year of med school in 2 years. Her parents are having a stroke, but this is really her only shot since once she’s in residency she can’t train the way she needs to. She ran for Duke, and is quite good at triathlon but also very bright and driven and I know she will finish med school. </p>
<p>Well, no triathlons in my future, that’s for sure! 
Cardio and weights for me this morning. My knee felt quite good, so I’m hoping yesterday’s pain was a fluke.</p>
<p>Thanks for the info on maximum heart rate. I pretty much figured I wasn’t really hurting myself. I did a little online reading and discovered quite a few different “formulas” for calculating your max. I come up with a range of numbers, but clearly they’re all just rough estimates. </p>
<p>idad – if you’re interested in another Car Wax Workout, I’d be more than willing to donate my vehicle to the cause. Here in RI we ended up with a boat shed for H’s toys, but no garage for the cars. Between the birds, pollen, and bugs, it’s tough to keep the cars clean in the spring. A good wax job could be just the thing!</p>
<p>Terrific 58 minute podcast interview with [Big</a> Fat Surprise](<a href=“http://www.amazon.com/The-Big-Fat-Surprise-Healthy/dp/1451624425]Big”>http://www.amazon.com/The-Big-Fat-Surprise-Healthy/dp/1451624425) author Nina Teicholz just posted yesterday.</p>
<p>Here’s the link to the iTunes podcast webpage, where you can listen directly by clicking episode 823 (the first one as of now) or go to iTunes to download it to your iPod.</p>
<p><a href=“The Livin' La Vida Low-Carb Show With Jimmy Moore on Apple Podcasts”>https://itunes.apple.com/us/podcast/id324601605</a></p>
<p>You can also listen to it by going to the podcast’s home page. I wouldn’t want to violate any terms of service by linking to a “non-authoratative source” (would I get banned for linking to the USDA food pyramid?) so you’ll have to find it by doing a Google search for:</p>
<p>823: Nina Teicholz Shares Why Butter, Meat and Cheese Belong in a Healthy Diet</p>
<p>Click the first link that pops up on the Google search.</p>
<p>The podcast host, Jimmy Moore, is a bit too much of a low carb zealot for my taste, but he has a sometimes excellent podcast with some terrific guests – Gary Taubes, Dean Ornish, Robert Lustig, Tom Dayspring, etc. Teicholz is a fantastic interview in this kind of extended format.</p>
<p>iDad- I think I’ll listen to that on the drive. Thanks.</p>
<p>Note to drink vending machine at work- don’t even think of trying to withhold the stuck iced tea after I paid my dollar! Not when I’m wielding heavy crutches! Leading by example- lawyer beating on vending machine with crutches. Down came the iced tea!</p>
<p>Bad, bad vending machine! Never mess with a lawyer, especially, when she is armed with crutches! ;)</p>
<p>My morning bus was trying to escape me really hard. We had a race for about 4 blocks, and then, when I almost gave up on catching up with it at a bus stop, there came another bus that took me to the stop directly across the street from my building. In retrospect, I should have just walked the remaining 10 or so blocks since the weather was perfect for a morning walk. </p>
<p>Today I figured that I take about 2000-3000 steps at work, not counting the walks to and from the bus stop. This is a far cry from the 10,000 a few of the fellow CCers are determined to put in daily!</p>
<p>Bunsen- have you heard of those Ride and Tie races? You could do that with your bus!</p>
<p>My streak is over!</p>
<p>238 days without running. I hadn’t planned on it. Supposed to be a basement workout, but it was SO nice out (75 degrees, sunny, no humidity, nice breeze) that I couldn’t resist. So I put on my cute Brooks short-shorts, a mismatched permethrin treated tech T, and a permethrin treated running cap. Fire up the iPod and took off for my first 5K hilly walk/jog around the neighborhood since October 8th last year. After the first three intervals, I ran until my heart rate hit 90% to 91% and walked til it fell to 70% to 75%. Garmin says I topped out at 94% of my max.</p>
<p>Didn’t feel that bad considering that I haven’t done walk/jog intervals in many months. I wasn’t trying to set any PRs. :)</p>
<p>I guess I’ll have to start another streak…</p>
<p>Yay, iDad! Glad you are replacing me in the running camp. </p>
<p>You know what they say. When a star player gets injured, somebody has to come off the bench and take up the slack! :)</p>
<p>Lol, idad. It does feel great to get outside and move like that, though. Especially after being cooped up inside. Something tropical is brewing and spilling enough clouds up this way. Nice, mostly cloudy, and only in the mid-80’s.</p>
<p>I did listen to the Teicholz podcast above. Thanks for the link. I did want to hear her speak. I’m glad you said something about the host, because I found him to be…off-putting! The message she seemed to convey was that dietary research is a mess and saturated fats shouldn’t be excluded from a diet because of the faulty and financially “influenced” research. I’m interested in what she’s found after picking through so many years worth of data, and I’m slowly working through the book. I want to know the flaws of these huge studies, particularly how diet is associated with heart disease for that crowd that’s already suffered one event. The host, however, came off to me as wanting to convert her message to his–hey, get your body in ketosis by avoiding carbs. That way, you can lose weight without exercising. He made the point to reference a past interview she’d had on GMA (?) and how you cannot exercise away the pounds…whatever. After that, I was very wary of his own agenda getting in the way of the interview. I also didn’t like his attitude toward the audience not familiar or practicing his message. No, we all have not been converted to a ketosis eating plan, but yes, we mere mortals do try to sort through the mess of information available to us. Some of us are even thin and healthy (fingers crossed…) and like to eat vegetables too, in spite of the AHA! And we don’t have bad breath! These dietary wars remind me of the mommy wars. Meanwhile, some of us just want to be healthy…</p>
<p>I took three walks today. I’m guessing the total distance was close to 5 miles. Turkey burgers, roasted sweet potatoes, fresh corn and grilled onions for dinner. I had cheese earlier, and a full fat/ low sugar yogurt for my sat. fat intake. And walnuts, and avocado. And a bunch of olive oil. The food tasted good.</p>
<p>^ So are you Babe Dahlgren or Ryan Minor? ;)</p>
<p>I really miss being outside. Yesterday I never went outside during my entire workday and I felt miserable by the end of the day. Normally I would go out at lunch and also for all my walking breaks. Today I at least had to go (driven by someone else) to another building for a meeting before lunch. I really need sunlight for my mental well-being.
My co-workers are SO sweet, though. One young man who is in a cubicle down the row from my office came by and told me to let him know if I needed anything carried to my car or to a meeting. Then he came back and brought me his card so I wouldn’t have to look up his number. I’m getting some nice sympathy! :)</p>
<p>Jimmy Moore means well. He’s just a crusader. Most people who write or blog about nutrition are crusaders for one thing or another. </p>
<p>I do agree with Teicholz comment that, if you have to exercise 60 to 90 minutes a day to lose (or maintain) weight, your diet isn’t working. </p>
<p>Or as Robert Lustig puts it, exercise is the single best thing that any of us can do for our health with many benefits, but weight loss isn’t one of them.</p>
<p>What exercise really does in a diet is preserve lean muscle so that the weight loss (from diet) is primarily body fat, not muscle. That’s huge when it comes to keeping the weight off. It’s also why Rachel Cosgrove often sees women in her gym lose two sizes in their thermometer jeans without the scale budging.as they actually gain muscle while losing fat, getting a double benefit in the appearence department.</p>
<hr>
<p>I’m not sure that any link between diet and heart disease (even for those with prior heart attacks) has been established. I think it’s all based on a leap of logic. Statins lower cholesterol. Statins reduce the risk of a second heart attack. Therefore, eating low saturated fat/low cholesterol diets must reduce heart attack risk, too. It’s all based on LDL cholesterol measurement being the end all/be all. The fundamental problem is that it is just about impossible to scientifically establish ANYTHING about nutrition.</p>
<p>I think the extreme AHA diets probably do reduce heart attack risk, but how do you tease out why? Weight loss from calorie restriction? Lack of sugar? Lack of processed junk food? Fat intake?</p>
<p>Yay to idad for grabbing the baton and continuing the relay race while MOfWC gets a little rest. :)</p>
<p>Cool podcast. Will have to listen to the entire thing later today. Thanks!</p>