<p>That’s hoofin’ it hops_scout. I haven’t jogged for over two weeks, now. In part, making sure my strained calf doesn’t become chronic and, in part, because the weather has felt like Siberia here. The warm spell recalibrated my body and, somehow, going out when it’s 42 degrees and howling wind just doesn’t seem like much fun. If it breaks 50 this afternoon, I’ll probably head out.</p>
<p>Miami:</p>
<p>Yeah. I would really struggle with the heat in south Florida. Gorgeous this time of year, but those hot humid summer days are brutal. I would do a lot of workouts in airconditioned gyms!</p>
<p>Our weather is nuts. Mornings aren’t bad at all, although the humidity is up and I’m still adjusting to that. It is getting into the mid-80s in the afternoon, though, which is about 15-20 degrees above normal. </p>
<p>6.2 miles this morning starting in the dark. Nice sunrise, a couple of deer and a few other runners along the road.</p>
I am wondering, how does cane sugar metabolism compare to metabolism of other simple carbohydrates, like refined wheat? I guess I have been thinking that a bagel is as bad as a candy bar (and not that I think either is at all healthy) but just wondering if sugar is in a class by itself or whether it’s just the tail end of a continuum, with other simple carbs close behind.
<p>interested,
“Miami:
Yeah. I would really struggle with the heat in south Florida. Gorgeous this time of year, but those hot humid summer days are brutal. I would do a lot of workouts in airconditioned gyms!”
-No Forida vacation for me. I do not like Florida at all. We go to Mexico for vacations, and it was very nice, not hot, just perfect. If I ever move to Florida (highly doubt it though), we will go back home every summer.</p>
<p>Cane sugar (or honey or high fructose corn syrup) is roughly half glucose and half fructose. It is broken down into glucose and fructose molecules almost immediately. Eating a piece of bread or a plate of pasta breaks down into glucose almost immediately. So, half of any sugar you eat is metabolized like any other carb (glucose) and half of the sugar (fructose) is metabolized in a special way by the liver. </p>
<p>In a perfect world, consuming glucose (or any carb that breaks down into glucose) would not be a problem. It is used as a fuel by every cell in the body and excess is stored as glycogen (stored fuel in the liver) to be released when you run your half marathon this afternoon. Rising glucose levels in the blood trigger an insulin release. The body responds to the insulin release by storing fat and burning glucose until the blood sugar levels fall, insulin stops being released, and the body can go back to burning some stored fat.</p>
<p>This all falls apart when you become insulin resistant. The body doesn’t respond properly to the insulin so the pancreas makes more and more insulin whenever you eat carbs. Chronically elevated insulin levels mean constantly storing fat and needing more carbs for fuel every few hours. This sets the stage for packing on the pounds. When the pancreas is unable to keep up with the ever-increasing insulin levels, you have Type 2 diabetes.</p>
<hr>
<p>Fructose doesn’t increase blood sugar (it’s all metabolized in the liver) and doesn’t trigger an insulin spike. However, Lustig’s contention is that chronically overloading the liver with big doses of fructose is the underlying cause of insulin resistance. In other words, eating fructose is what breaks the metabolism of glucose and lowers our tolerance for any carbs. Once you are insulin resistant, the only way to get things back in balance (so that you can burn some body fat) is to reduce carb consumption.</p>
<hr>
<p>I suspect that a lot of people can probably achieve their fat loss goals (or prevent gaining fat) just by cutting out sugar. That would be where I would start with any young person. And, it’s almost pointless for an older person to try to diet while still drinking soda or fruit juices or eating large amounts of sweets. Excess fructose gets converted into fat (triglycerides) by the liver. People who are highly insulin resistant (like type 2 diabetics) will probably have to take further steps to reduce the number and strength of insulin spikes throughout the day – with a goal of becoming a better “fat burner”.</p>
<p>I still am not sure, though, that even if it is true that chronically overloading the liver with big doses of fructose is the underlying cause of insulin resistance, sugar is toxic–unless overloading means eating even a small amount. Lustig’s theory would seem to suggest that small amounts of sugar are okay. But perhaps there is no such thing as a small amount . . .</p>
<p>Lustig says that fructose is a chronic toxin, not an acute (short term) toxin. Alcohol is both an acute toxin and a chronic toxin (liver damage).</p>
<p>With fructose is all about the dose. That’s why reasonable quantities of fruit are generally OK. With the fiber and moderate amounts, the fructose is digested slowly enough that the liver can keep up. Juices are a completely different story because it’s possible to drink large amounts of fructose in a very short time. It is the excess fructose that is converted to triglycerides (fat) and other things that cause insulin resistance.</p>
<p>Well, I almost went for a hilly walk/jog. Over 50 degrees. Check. Sunny. Check. Brooks booties, Garmin watch, iPod on shuffle. Check. Walked outside and the trees were bent over in a 20 mph wind. No thanks. The wind is fierce up on the ridge along the river. I didn’t want to grab a jacket and gloves!</p>
<p>So, back to the basement for my favorite rest day workout: Burpee Fusion! Yippee!</p>
<p>Three 6 minute sets with 80 to 120 seconds rest between sets. 54 burpees. 108 swings (with 40 lbs). And a whole lotta huffin’ and puffin’. Actually, it felt great. I’m definitely stronger on the swings, stronger on the pushups, stronger on the jump squats. I guess I’ve been doing this little fun diversion for a little over a year. You don’t see the progress week to week, but looking back a year ago it’s pretty noticeable. I used to have to grind out the pushups and barely get off the ground on the jump squats. Now I do all the reps hard, at least for an ol’ (formerly) fat guy. :)</p>
<p>Visited my youngest D this weekend and only had time to go to the hotel fitness center on Friday. Did do lots of walking the rest of the weekend. Made up for the limited activity today with a TRX and kettle bell workout followed by cardio work on the elliptical. Worked out for two hours.</p>
<p>Wow. A two hour workout is way beyond my capacity! You must be beat.</p>
<p>VeryHappy:</p>
<p>Clearing out basements and attics definitely counts as a workout. We filled up a 30 cubic yard dumpster. It was just ridiculous. My daughter’s first tricycle (broken in half for more than 20 years).</p>
Planks, weights, pushups, and garbage cans (that needed to be dragged down our loooong driveway - this is getting old, I’m moving to a downtown highrise condo!!)… My core and arms are pretty sore.
<p>5K hilly walk/jog for me today. First time in about 17 days. No lingering effects from my calf strain at all, but I was a little smarter today, taking a few strides easy before picking up the pace on the running intervals. I tweaked it pushing off for the first stride last time.</p>
<p>Had on shorts and a t-shirt but came back in for the Brooks running pants and a long sleeve shirt when I felt the first chilly wind gust in the driveway. Walk/jog is tough to dress for. It was 61 degrees, but the wind was whipping. I was glad I had the long sleeves along the river.</p>
<p>Felt great to get back outdoors and enjoy a little fresh air and sunshine. Had my fastest ever jogging interval – a 6.98 minute per mile pace.</p>
<p>Glad you got back out there and your calf was OK! I hate wind. It is my worst thing (along with cold rain). That was the problem with Dallas. It was ALWAYS windy- nothing really to block it. We hardly ever have wind like that on any regular basis here in TN, thank goodness. (exception is when I am riding my bike, then it is always windy)</p>
<p>I went over my big hill for a 4 mile run this morning and will do a couple more easy after work in my minimalist shoes just to up the mileage a little. </p>
<p>I am sad that WildChild is leaving Denver and moving back to Philadelphia for a good career move. I liked having him in Denver- he was training well, was healthy and I felt like he was safe. I am NOT a fan of my home city of Philadelphia, and he’ll be living right downtown. He can access the river trail, but it won’t be the same as Denver. He was triathlon training at a high level. BUT- it’s not my life. It also means helping him move (which means H helping him move since I am chained to my job) which will be a nightmare and will involve an extended stay by his cat at our house. I know this is the right thing for him to do in his quest for More Money and a Good MBA Program, but I’m still disappointed. I love Denver. At least after 4 years at Penn he knows what he’s getting into. He got a signing bonus so at least that covers the moving expenses.</p>
<p>MOWC, I feel your pain. My older S is trying to decide between graduate programs in Phillie and Cincinnati. I’d rather have him in Phillie, but the program in Cinci is much better and the costs are lower. With luck, he’ll make the right choice.</p>
<p>MOfWC - owww… I feel our pain. Denver is such a beautiful city! But I agree - More Money and a good MBA are nothing to sneeze at. Our baby Kiddo is looking at jobs in some really remote places, which makes me worried. There is a very slight chance she might end up in Moscow. Yikes, to say the least.</p>
<p>Well, my exercise buddy is gone. I think I will go for a run around the neighborhood if the weather will permit me.</p>
<p>A niece is heading to Penn for med school this fall - her mom went there too so I assume that she knows what it is like down there.</p>
<p>4 miles, 8:35 pace, Smith Machine and free weights. I took yesterday off as I had a few aches and clicks. Will be moving furniture around tonight.</p>
<p>Both my sons are really taking flight this week. Younger one just moved into his first Real Apartment and started his first Real Job. Older one is tearing his hair out deciding between two good graduate school programs.</p>
<p>I thought it would be fine, but you just don’t know for certain. It was right at the place where the achilles tendon attaches to the calf muscle – not the kind of thing you want to keep re-aggravating.</p>
<p>BTW, for all the runners in the crowd (which leave me out). I stumbled across two pretty good articles by Mark Sisson on distance running training and nutrition:</p>
Awesome job!