<p>Went for a run this morning - could only finish 3.3 miles becaus it was so hot! I have a HUGE respect and admiration for all Ironman competitors who can do it in such scorching heat! </p>
<p>Mr B and I are so bad - we decided to take full advantage of our “free” breakfast and stuffed ourselves like we haven’t eaten for 2 days! Eggs, Greek yogurt, fruit, smoked salmon, lots of veggies and coffee! Decided to get 2 meals in one and just eat a vey light lunch. We joked about sneaking food out of the dining room in our stomachs and then saw some folks walking out with muffins hidden up their sleeves ;)</p>
<p>That’s funny, Bunsen! Sounds like great food, though.</p>
<p>The most I ran in Kona was 10 miles and I started in the dark to be cooler. There were aid stations all along Alii Drive set up by the vendors, which really helped (even for training runs). It was hard.</p>
<p>Sabaray, your HDL’s are amazing, as are your triglycerides. Your Vitamin D is terribly low, so I would expect someone tells you to take 1000-2000 IU a day immediately. My levels were 19 and I felt a huge burst of energy and attitude after only a week of 1000 IU a day, but. I increase it to 2000 in the winter.</p>
<p>Your fasting glucose … Did you used to eat sugary food and now you eat healthier? I am interested to hear what your doctor or health expert suggests for you.</p>
<p>For a vitamin D level of 13, my doctor would probably prescribe 50,000 IU per week for a few months to get your levels up quickly to something more reasonable, which he considers to be in the 40-50 range.</p>
<p>I thought the D would likely be low, but not quite that low. My total protein test also skewed low and I’ve struggled with IBS for some time, so my guess is they’re all somehow related. I have a followup appointment in a few weeks, so we’ll see what the recommendations are. </p>
<p>Snowflake, I’m famous for stress eating. Drug of choice used to be doughnuts and Sara Lee coffee cake. So yes, one could say I used to eat quite a bit of sugary food and fast food. My New Year’s resolution for 2013 was to not eat at any restaurant that had a drive through window. I’ve kept that resolution for almost 18 months now and it’s had a pretty positive impact on my overall health. </p>
<p>Sabaray, I suspect my Vit D levels used to be below 30, but I never tested it until last month. Mr B got his tested a while ago and it came back deficient, so since we lead similar lifestyles, I decided to follow his doctor’s advice and just take 2000 units daily. That seemed to have taken care of the problem - after 2 years of doing that, we both now are at about 40 (got my results a couple of weeks ago), and the doc told Mr B to dial down the daily dose to 1000 units and possibly go back to 2000 in the winter time.</p>
<p>Party for Sabaray. Those lipid panel numbers are awesome. Low triglycerides and high HDL suggests that you are not insulin resistant and not at risk of diabetes and the other components of metabolic syndrome, including heart disease. If you have one of those docs that wants to harangue you about mildly elevated LDL, I would just smile sweetly and promise to “work on that” or whatever.</p>
<p>On vitamin D, I started taking 4000 IU a day and had it tested after three months. Result: 34, just barely sufficient. So I bumped it up to 6000 IU a day. That was last August. I’m due for blood work in July, so we’ll see where it’s at now. I’d like to see somewhere in the 50 to 60 range. If it’s above 60, I’ll probably dial back the dose. If it’s above 40, I’ll leave the dose alone.</p>
<p>I would guess that 13 is actually a pretty typical test result for middle age people in the northern half of the United States. It’s hard to make vitamin D from sunshine in those latitutdes. It takes midday sun, bare skin, and leaving the sunscreen off for the first 30 minutes (or so) on the beach.</p>
<p>2nd in my age group for the 400 and 800 at the ohio senior olympics. Also ran the 100 for a warmup. Heat affected me today for some reason. Going to focus on more tempo and distance to build base for a year.Running out of gas st the end of these races . Headed to CA tomorrow for 2 week vacation!</p>
<p>I’m doing the first two with 20 lb DBs, which is a real struggle. The first one is a complete ab killer. So hard. And, the second one is ridiculously hard until I got to the point where I can use my core to really stabilize my torso as a platform to do the rows. Still hard, but I’m seeing some real progress in the way it feels.</p>
<p>I’ve been doing the stability ball knee drives since my very first workout program. I just now have the core and upper body strength to provide a solid foundation. Not easy, but a heck of a lot easier than they used to be. Big change is using my glues along with the abs for stability.</p>
<p>Awesome, idad. Thanks for sharing that! I might need that - I was not a happy camper this morning when a dude was squatting all benches in the weight room for his “circuit”. He was very nice and apologetic, though, when I mentioned that hotel equipment was there for everyone’s “enjoyment” and thus was meant to be shared. </p>
<p>Congratulations , Ohio. Nice numbers, Sabaray! PG: I generally do about 2 hours of exercise per day 5-6 days a week. (I am semi-retired.) Three hours would be tough for me. I get bored easily and like variety too so I think picking activities from the modules you mention is good.
Walking last few days–lots guests/activities at vacation house and it’s hard to get away. Going to do those body weights exercises–thanks for posting Idad.</p>
<p>1100 meters swimming (600 meters to start without a break, then I mixed it up a little) and 21 minutes aquajogging. The aquajogging felt fine today- didn’t bother the hip. Again- just beat the rain.</p>
<p>Ran 6 slow miles today in warm weather. Felt pretty good until I sat for a bit a few hours later and then tried to get up. My foot neuroma on the right foot was angry, and my left Achilles was stiff. I drank tons of water, stretched, and did a very slow cool down, but it may have just been a lot. Will take it easier this week. I have plenty of core work I can do while I rest my lower body.</p>
We joked about sneaking food out of the dining room in our stomachs and then saw some folks walking out with muffins hidden up their sleeves ;)</p>