<p>NROL4LIFE workout for me. It was so nice to have it less muggy, outdoors and in the basement.</p>
<p>Kind of a tough workout, but I punched the clock.</p>
<p>Me too! Ran 4 miles - clock punched, mission accomplished.</p>
<p>Now off to make dinner of roasted cauliflower and grilled steak. Life is good.</p>
<p>I grilled a massive flank steak that I will gnaw on for three dinners. Had it with some grilled onions and peppers and the second half of my Cat Cora inspired spicy brocolli slaw from last night.</p>
<p>Cals 2159
Fat 151 g
Carbs 84 g
Fiber 25 g
Protein 117 g
Sugars 35 g</p>
<p>63% fat
22% protein
15% carbs</p>
<p>I have decided having a small child is as good for you as having a dog. My grandson is best lulled into a nap by a good long walk in the stroller, so I’ve been walking LOTS every day. No excuse, cause a tired kid is a cranky kid!</p>
Update on the heel pain.
The whole day on a pair of Merrell continuum really helped. Walked one extra lap to warm up. One mile into the 5K, felt no pain at all. Another 5 minutes rub with oil after shower, feels really good now.
Paying very close attention, I could definitely tell the difference in hardness between the pavement surface and the track surface. I would probably run more on the road rather than the hard walkway.
Many thanks for those who gave their time to help in dealing with this minor pain situation. Hope it will go away by this weekend.
<p>Cals 1366
Fat 18 g
Cholesterol 93 mg
Sodium 804 mg
Carbs 223 g
Fiber 19 g
Protein 66 g
Sugars 105 g</p>
<p>Protein 20.3%
Fat 12.29%
Carbs 67.68%</p>
<p>Yeah, I know, more veggies, less carbs. Am doing AHA guidelines to keep fat, sodium, sugar and cholesterol way down. (Cholesterol level is 109. Yes, you read that right.) Am now doing cardio rehab 3x/week; this week they have kicked it up a notch. Am walking 2 miles twice a week on the days I don’t have rehab and doing repairs/cleaning/painting walls at home. My new pedometer arrived today, so we’ll see how that reality check goes.</p>
<p>Awesome, Counting Down…</p>
<p>You’ve been through a wringer than most of us can’t imagine. Great to see you back on the road to good health!</p>
<p>What do they have to you do in cardio rehab?</p>
<p>Good work, everyone.
Great to see BB back posting her runs.
Mommusic, nice to see you enjoying your grandson AND incorporating him into some activity for you, as well. Small children are great role models: so much energy, determination, joie de vivre-- and all the physical movement comes naturally. I wish my two little nephews lived closer.</p>
<p>Had a carby day today, but did pretty well considering I was surrounded by temptations and lack of great choices.</p>
<p>Cals 1353
Fat 54 g
Carbs 113 g
Fiber 12 g
Protein 103 g
Sugars 30 g</p>
<p>Fat 36%
Protein 31%
Carbs 33%</p>
<p>I had a carb day today and I’m officially declaring it the last day of vacation! I’ll go back to tracking tomorrow as well as starting off the day at the gym.</p>
Just had a look at the heart rate chart for my run today. Most of the run (after the warmup) was between 90% and 100% of MHR. I should try a flatter run for comparison.
<p>
</p>
<p>That suggests that your true max is probably higher. The heart rate/conditioning gurus say that it is nearly impossible to sustain 90% + heart rates for more than maybe 4 minutes – and that is stress-test painful. It’s ultimately self limiting because, above 90% heart rate, you can’t get enough oxygen to the muscles to keep going.</p>
<p>Dad II, it’s very gratifying to hear that you’re running better and your pain is gone. As everyone here has already said, Don’t overdo it!! At our age, even a minor injury can take weeks to get better, and that can set back one’s fitness routine dramatically. So, go slow, go careful, and – when it starts to hurt – go home.</p>
<p>CountingDown, good job! It’s so hard to make a lifestyle change. Great about the sodium level, that is really hard to do.</p>
<p>My H cholesterol levels are at similarly low levels. After his heart attack they keep his levels artificially low so as not to cause plaque in his arteries.</p>
I forgot to post about myself lol! Been walking and biking but the walk/running has not gone well. I have wierd top of my foot pain. Anyways yesterday I went to a real running store. They were perplexed about the pain also but said new shoes couldn’t hurt. My last shoes I bought at MCSports (no other places in my small town) and they are too small.
Spent a lot of money and bought a pair of Brooks stability shoes. Been wearing Asics forever so maybe it was time for a change. Hopefully cuz this stinks.
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<p>I wasn’t in any pain through the run so the max is probably higher. I used to be able to get it up really high when younger, up around 200-220. I think that I’d prefer to just use the regular formula for max, even if it isn’t the true max.</p>
<p>CJaneRead,</p>
<p>I have been reading your posts, but I can’t figure out what your story is. So what is your story?</p>
<p>Your calorie counts are pretty amazing.</p>
<p>Have you lost a ton of weight?</p>
<p>BCE- If you hit a max of 220 or so your current max is probably very close to that. Max doesn’t go down all that much. Mine hasn’t changed at all since my early 30s.</p>
<p>Got out there at 5:15 with the headlamp for a short run before my 6:45am breakfast meeting. Ugh. The streak lives on. It was very peaceful and cool, at least.</p>
<p>Idad</p>
<p>I’m curious? I know your mhr declines as you get older, but can you raise it as you get fit? I estimated mine at 182-highest i ever got it about 6 months ago. My hr monitor had me at 179 for the last 2 miles of a recent 5k (13 minutes or so) that would put me close to 100% for 13 minutes. So I’m thinking i measured the mhr wrong or the mhr has increased?</p>
MHR really doesn’t change that much- a few beats a decade at most. It is NOT a sign of fitness. What CAN happen is that as you get more fit your muscles will hold out longer and you are more likely to truly see your max instead of having muscle failure before you hit your max. Resting heart rate is the sign of fitness and should decrease as you gain fitness.
<p>WOD from Monday:</p>
<p>1000 m row
2 min rest
1000 m row
8 min stretching
1 power clean, 10 push jerks
2 power cleans, 9 push jerks
…,…
10 power cleans, 1 push jerk</p>
<p>1000 m row</p>
<p>Will see at 4:30pm what awaits me today.</p>