<p>Aaargh. The camping video was the song. Blocked on mobile. Playable on regular computers. I’ve removed the song and as soon as YouTube processes the changes, it should be available on mobile. Alas, YouTube gives me no indication that a song is blocked on mobile. I have to pass the bill the find out what’s in it – by firing up the Kindle and checking after the fact.</p>
<p>I’m having trouble linking stuff here and now I can’t even get to that article. Here’s another one. If you google Maffetone, all sorts of stuff comes up.</p>
<p><a href=“The Running Man: The Maffetone Method: A Breakthrough?”>http://nolimitsever.blogspot.com/2013/02/the-maffetone-method-breakthrough.html</a></p>
<p>The campsite looks quite elegant!</p>
<p>27 mile week. Getting there. Ribs are still not ready for yoga.</p>
<p>MKat:</p>
<p>Mark Sisson has done some excellent podcasts lately on endurance training (he is NOT a fan). He’s a former national level marathoner (fifth in the US Nationals after college) and was an early triathlon competitor (fourth in the Hawaii Ironman) after running injuries took a comulative toll and later served as the Anti-Doping Director of the International Triathalon Federation. Since then, he’s been a coach, trainer, writer, and purveyor of health/sports supplements.</p>
<p>His view is that, at the elite level, training for endurance sports (marathon, ironman, cycling, etc.) is an inherently unhealthy endeavor based on the need for extreme over-training. The training methods (and the doping) have both evolved as coping mechanisms that allow the human body to maintain that level of extreme overtraining. The low intensity, low heart rate distance runs are the only way you can run the100+ miles a week. necessary to for competitive marathon running. It’s all about the issues of training day after day without recovery.</p>
<p>One of the challenges for fitness in general is that virtually all of the “accumulated knowledge” of fitness comes from the endurance sports community, mostly from the marathon running community, but a little bit from endurance cycling. For example, the whole “low heart rate to stay in the fat burning zone” is straight out of the treadmill “jogging” craze. I think anyone who goes to commercial gym can look around and see that spending hours on the treadmill or elliptical is no guarantee of fat loss. Even worse, IMO. is the “accumulated knowledge” on nutrition from the endurance sports community – specifically the idea that you must constantly carb load to exercise. Nothing derails fat loss like carb loading.</p>
<p>Mark’s theory (and I agree with him) is that low intensity high mileage endurance exercise is great for getting better at high mileage endurance exercise (until the injuries make you stop), but not that great for fat loss and general health. There’s a place for low intensity exercise and some form should be a part of all of our lives, but there’s an equally important need for short burst of high intensity exercise (call it sprinting or intervals or burpees) a couple times a week.</p>
<p>Sisson takes it one step further. He believes that endurance training may actually be a negative factor in heart heath, citing specific types of heart damage/disease that have killed many prominent runners. I think the jury is still out on that one, but it’s an interesting hypothesis.</p>
<p>I broke the code. It’s Universal Music Group (UMG) that is blocking videos on mobile devices. Hopefully, they will go out of business… :)</p>
<p>Not that we need any excuses since we know this stuff is healthy:</p>
<p><a href=“7 Heart-Healthy Perks of Dark Chocolate”>7 Heart-Healthy Perks of Dark Chocolate;
<p>:)</p>
<p>IDad, as you’re probably aware, there are a lot of recent studies that free radicals produced as a result of a steady diet of the training and competitions in which elite endurance athletes engage is associated with cardiac disease and electrical dysfunctions. This is over and above injuries that occur as a result of this level of training intensity. When everyone thinks of doping in professional cycling at the international level, EPO, blood doping and other performance enhancing drugs designed to increase oxygen capacity and performance are typically what comes to mind. Not nearly discussed as much nor in the public view are the prohibited drugs used to enable the athlete to recover from one day to the next. The destructive forces on the body are extreme in events like multi day cycling stage races and the use of drugs to recover is viewed by many as a necessity.</p>
<p>While it may be a calculated and worthwhile benefit to hurt your health to reap the rewards of winning the Tour de France or play NFL football or win the Boston Marathon, the harm comes when these training methods are sold to average fitness buffs as the way to do things.Weekend warriors pay the price of damaging training with no offsetting benefit (endorsements, million dollar contracts, or even gold medals). I think the worst of it may be the way that powerlifters and bodybuilders have sold their ridiculous extremes of strength training as the way to exercise for the average male, conveniently neglecting to tell them that their sports are build on a foundation of steroids and hormone injections…</p>
<p>Sisson has interesting comments on the hypocrisy of doping regulations in sports that demand an intensity/frequency of training that the human body cannot naturally withstand. But, he’s borderline angry that these sports sell this approach to training to millions of kids (and their parents), perfectly willing to put them at risk to identify the handful that can endure the training.</p>
<p>I don’t buy his whole Primal/Paleo shtick, but I think [Sisson’s</a> approach to adult fitness](<a href=“Action Item #4: Exercise Primally - Move, Lift, and Sprint! | Mark's Daily Apple”>Action Item #4: Exercise Primally - Move, Lift, and Sprint! | Mark's Daily Apple) is right on the money. Probably the most sensible I’ve come across. He’s all about making getting outdoors for fun the foundation of a sustainable fitness program – hiking, paddle boarding, kayaking, etc. Add in a couple of resistance strength training sessions each week (could be bodyweight stuff). And do some kind of sprinting once or twice a week. His sprinting consists of a spirited Sunday afternoon ultimate frisbee game on the beach and a 20 minute session of exercise bike sprints once midweek (doesn’t want to do a second running session with 60 year old achilles tendons).</p>
<p>He was persuasive for me – a big reason that I decided hiking in the mountains was a really, really good idea for me.</p>
<p>And, speaking of hiking. Here’s the video for Hike #2 (it even plays on the Kindle):</p>
<p>[Cherry</a> Mountain and Owl’s Head](<a href=“Cherry Mnt. & Owl's Head - YouTube”>Cherry Mnt. & Owl's Head - YouTube)</p>
<p>After the nine mile marathon on Wednesday, I just didn’t have gas to do Mt. Eisenhower on Thursday – hike that would take me 7+ hours. So, I settled on a hike I’ve had on my list for a couple months after first seeing a trip report. Not a well-known hike, but spectacular views of Mt. Washington and the Presidentials from the west. The hike climbs literally straight uphill to the first summit (Mt. Cherry). 1900 feet of elevation gain in 1.9 miles, so it is a stiff workout for an ol’ geezer like me. Then, 500 feet down the other side of that mountain and up a steep rock scramble to the summit of the second peak with a breathtaking view from a cliff edge. Then, reverse it back to the car (the 500 feet back up to the first summit on the way “down” was brutal!) All told, 5.9 miles and 2400 culumative feet of climbing. What was very unusual – because this trail doesn’t get much use, it hasn’t been destroyed by erosion. So much of it was actually walking on dirt and pine straw instead of rocks. Not all of it, but a lot of it. Very good workout, but not a death march.</p>
<p>It felt like fall. 59 degrees at the summit with a stiff breeze from the west.</p>
<p>This was the hike where I started playing my new game: hike 100 feet of elevation gain (or loss) and stop for a breather. Then, go another 100 feet of elevation. This worked out really well.</p>
<p>I did not see one single soul anywhere on this hike. I paid extra attention on the steep bits because I knew that, if I fell, it would probably be a couple of days before anyone found me! :)</p>
<p>Back to the hot place after a glorious three weeks in the upper midwest where we took advantage of outdoor opportunities when it wasn’t raining, often getting in 5-6 mile hikes around the water (Lake Michigan and Green Bay). I met my challenge goal of running up the big hill. Yay! All of these healthy pursuits were balanced by somewhat less than ideal nutrition–cheese curds (fresh and fried), onion rings, fried fish, creamy coleslaw…but I can’t say I didn’t enjoy it all 
</p>
<p>We just took a three mile walk. By mile 2.5 I could feel the effects of the heat. I guess I’ll be back on a treadmill tomorrow. </p>
<p>Looking forward to the hike videos, idad. </p>
<p>First run in 3 weeks. Did 65 minutes low HR - 12-13 minute pace 135 avg HR. Mapmyrun on iPhone had 5.46 miles Garmin had 5.0 miles. Wild variance?</p>
<p>Going to do the low HR stuff next 6-8 weeks. Going to try and get fit aerobically and remake stride</p>
<p>My pride just took a huge hit. I’ll report it here instead of sulking. I ran the worst race I have ever run- ever. Seriously. It was extremely hot and humid by the 5K 8:30 start. (daughter had a strong 10K which started at 7). The only good news is that my bones were fine. It felt hard from the very beginning (she ran with me and said I went out a little fast, but it was a slight downhill). I hated my company team shirt- we had a mutiny after the race and are going to insist on singlets even if we pay for them ourselves. They are short sleeved tech shirts but a little bit heavy. They felt SO hot. Anyway, I digress. My heart rate was extremely high (i.e. reached finishing heart rate in the first mile…) and I felt HORRIBLE. If I wasn’t part of the team I would have quit or walked. But, ya know, I’m an older woman and always win something and all…(more on that later). Each mile got worse, but I decided not to walk. My daughter says what I was doing up some of the hills (not terrible hills) was pretty close. The Sonic hot dog almost beat me. It actually got ahead of me but daughter pointed out that it cheated and hadn’t done one of the short little out and backs. I was pretty pissed at it anyway. I was petrified at the start and for about 1/2 mile. No one seeded themselves right and people were cutting around me and running across my path and slower folks were blocking me. I was really afraid of falling. Part of that is my paranoia about my bones, but daughter said it was really bad, too. </p>
<p>I even (gently- well, maybe not that gently) shoved a few little kids out of my way along the course when they stopped dead in front of me in the left running lane. I’m not proud of that.</p>
<p>I hit very close to my max heart rate by the finish (which I never do anymore). 33:21, which is honestly much slower than I’ve run marathons in very recent years. Ave HR was 169. I didn’t throw a tantrum about it, and I know I have excuses, but, for me, it is an embarrassing race. I still went to check on my age group place because, well, you never know. Um- 8th??? So proud… The good part was that we didn’t have to stay for the awards and went out to breakfast. </p>
<p>There are too many variables for me to know if I’m going to be able to race while I’m on this bone density drug- I need to get out of this horrific weather, get some conditioning under my belt etc- but this was not good. Oh- and the race shirt is a hideous neon green. Good news- raced in my new Hoka Huakas which Bunsen made me buy and I liked them. I apologized to them afterwards for the slow pace.</p>
<p>Holiday paleo/primal cooking for me today. The freezer was empty from my last big batch of BBQ, so I’ve got the smoker fired up. I aim for 225 to 250 degrees.</p>
<p>1) Three 4 pound boneless pork butts (for pulled pork BBQ) went on about 11 am and will cook for 12 hours give or take.</p>
<p>2) Two full slabs of baby back ribs went on just now and will cook for 6 hours, give or take.</p>
<p>3) And six big beef short ribs will go on later this afternoon. They will cook for 2 to 3 hours give or take. Some for the freezer and some for dinner tonight.</p>
<p>BBQ combo platters (ribs and pulled pork) for a couple of nights after that, the rest for TV dinners in the freezer.</p>
<p>Slaw on the side.</p>
<hr>
<p>I think the only exercise that could possibly go with that kind of a cooking day is weight lifting, with an emphasis on grunting like a caveman…</p>
<p>MOfWC, so sorry to hear that the race caused much emotional pain. 
But I’m glad that you have not had any physical pain or discomfort. Keep on healing! </p>
<p>Neon green?! WTH were they thinking? </p>
<p>Well, I am nowhere near your league in the racing department, MOWC, but that sounds like a trifecta of horrible factors - heat, humidity and a horrible tech shirt. Plus the fact there was a hot dog racing (?) - I think you’d better have a beer. I couldn’t have done it. On a plus note, you have a great pair of shoes to enjoy in future races! And nothing hurts! Even better. </p>
<p>MOWC, I feel your angst! There are days that just… well, suck. It seems there just wasn’t a single factor going in your favor - the weather, the race organization, the team clothing - but at least you had your shoes :)! It’s tough to be on the “come back trail” and have a day like this. Try not to let it get to you. Do something fun with people who can make you laugh and commiserate and ■■■■■ right along with you.</p>
<p>MOWC:</p>
<p>Look at the bright side! You just ran a 5K race, with a broken rib, and just a few weeks after getting off crutches with a broken bone. A lot of folk our age coming off those injuries, would be happy to stop using a walker. I’d say that you have a lot to be thankful for! Sounds like you won the big picture race!</p>
<p>Thanks. I have been building up slowly. I guess the worst part was how BAD it felt! I really wondered if I would make it. The other indignity with the hot dog was that he stopped right before the finish chute area to let people pass him (if you beat him you got a coupon for a free Sonic hot dog (oh yay) and he was blocking my way to the finish line. I kept telling myself that at least I wasn’t racing in a big plush HOT hotdog costume! It was worse than my team shirt! The other good thing is that this company team is SO much different from my past company teams (in Dallas where we, literally, were the best corporate team in the country). We have a lot of walkers, no one cares how you do, they think I’m an Olympian, and we usually can place in our division anyway! In Dallas if someone turned in this kind of performance you might get fired (I’m only half kidding). </p>
<p>OK- I was 8 out of 35 in the age group, 261/909 women and 614/1598 overall. It doesn’t look quite as terrible that way. The woman who won my age group ran 22:15. I bet she was terrified when she saw me at the start line! She’s nationally ranked.</p>
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<p>I’m going to carry that thought in my mind for the rest of the week as it’s supposed to be horribly hot and humid here. </p>
<p>I guess I’m with the rest of your team, MOWC - I think you’re an Olympian too! </p>