168 pounds, 20% Body Fat (34 pounds of fat)

 Weight Loss Log  Comments Off on 168 pounds, 20% Body Fat (34 pounds of fat)
Aug 312012

Another 6 pounds down in 6 weeks, so my usual slow average of one pound a week.  As I get closer to my goals it seems to get harder and harder.  I have a carb restricted diet of a max of 25 (healthy) carbs a day and the rest is fat and protein.  As of this measure I slide from “overweight” to “normal” using the US Navy Body Fat calculator using parameters of height of 5’9, weight 168, neck 15 inches and waist at belly button of 35.

This brings my total weight loss to 77 pounds.

 Posted by at 4:20 pm

Weekly Training Report for 2012-08-26

 Training Log  Comments Off on Weekly Training Report for 2012-08-26
Aug 252012

Workouts 6
Time 219 min
Running 25.5 miles

  • mon: Sherwood Forest Loop. Ran 2.8 miles for 26 minutes at 9:23 pace. Nice quick run to shake off my tired legs from yesterday. No running tomorrow, just weights.
  • wed: Idiot Run. Ran 4.2 miles. Dehydrated + hungry + 82 degrees = bonk. I actually had to walk home the last mile. What a train wreck.
  • thu: Locksley-Essex out and back. Ran 4.2 miles for 43 minutes at 10:11 pace. Much better run today. Just kept the pace light. It was still pretty hot but at least it was not humid!
  • fri: Locksley-Essex out and back. Ran 4.2 miles for 48 minutes at 11:22 pace. Slow morning jog to condition legs and burn fat. Loving these new cool morning temps!
  • sat: Sherwood Forest Loop. Ran 2.8 miles for 26 minutes at 9:30 pace. Solid quick run this morning. Long run tomorrow.
  • sun: Lynnfield 7.28 mile loop. Ran 7.3 miles for 76 minutes at 10:26 pace. Fallback week with a shorter long run. The temperature was up to 79 by the end, but I just could not get out the door early enough to beat the heat. I kept this run very easy and slow.
 Posted by at 8:00 pm

Weekly Training Report for 2012-08-19

 Training Log  Comments Off on Weekly Training Report for 2012-08-19
Aug 182012

Workouts 8
Time 341 min
Running 25.9 miles
Walking 4.5 miles

  • mon: Warm up and Cool down. Walked 1.5 miles for 26 minutes at 17:20 pace.
  • mon: 6 x 800 meter splits. Ran 3.0 miles for 25 minutes at 8:27 pace. Felt great to push that heart rate up and feel the ground move. All this LSD (“long slow distance”) running is doing great things for my stamina, endurance and cardio, but its just fun to run faster sometimes.
  • tue: Locksley-Essex out and back. Ran 4.2 miles for 47 minutes at 11:08 pace. Logging some slow miles after yesterday’s hard effort.
  • fri: cooldown. Walked 0.5 miles for 16 minutes at 32:00 pace.
  • fri: Lynnfield-Summer-Essex-Loop. Ran 7.7 miles for 73 minutes at 9:31 pace. Ok. I am highly suspicious of this pace. I started the iPhone timer. Ran. Did not stop. Came back and stopped the timer. The mapped route is correct. I ran at at a pace “i could talk… .. like this …”. If this is accurate I have to say its currently a great pace for this distance for never pushing too hard. I think the cool morning and 2 rest days helped too.
  • sat: Hiking through woods in Maine. Walked 2.0 miles for 30 minutes at 15:08 pace.
  • sun: Cooldown. Walked 0.5 miles for 12 minutes at 24:00 pace.
  • sun: Lynnfield 11 mile loop. Ran 11.0 miles for 112 minutes at 10:11 pace. Gorgeous morning for a run. Nice and cool although it was a lot warmer by the time I was done. I think I was still sore from Friday’s effort, even with a day off.
 Posted by at 8:00 pm

Low Carb Apple Caramel Muffins

 Recipes  Comments Off on Low Carb Apple Caramel Muffins
Aug 122012

forms-1.3.0-src.zip forms-1.3.0.jar images pom.xml src target temp-testng-customsuite.xml test-output tmwo-test.dat tmwo.datThese low carb treats will make you forget you don’t eat bread anymore! There is less than 2 (non fiber) carbs per muffin and so your blood sugar will not spike when biting into this moist, delicious muffin.  This is an easily adaptable recipe.  You can experiment with different flavors or different combinations of flax and almond meal.  As this recipe stands, each muffin has 134 calories, 5 gm of protein, 11.2 gm of fat, only 1.2 gm of sugars and 2300 mg of omega-3.

Flax seed is good for overall health. In the book “Cholesterol Down: Ten Simple Steps to Lower Your Cholesterol in Four Weeks,” author Janet Brill notes that flax seed can help protect against breast, colon and prostate cancer and also can lower cholesterol. Nutrients such as B vitamins, which are an intricate part of energy production in the body, and vitamin E, which is connected to skin and hair health, are also prevalent in flax seed. Finally, flax seed has been linked to increased brain function due to the omega-3s present in the food.
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Weekly Training Report for 2012-08-12

 Training Log  Comments Off on Weekly Training Report for 2012-08-12
Aug 112012

Workouts 8
Time 288 min
Running 23.0 miles
Walking 20 min
Weights 30 min

  • tue: Cooldown. Walked for 10 minutes .
  • tue: Sherwood Forest Loop. Ran 2.8 miles for 26 minutes at 9:30 pace. Below the pain. I rode that line between significant effort and a 5K pace pain. I went out without the GPS watch to try to regulate my pace by perceived effort. This is a very hilly course and it forces me to deal with the hills without taking my HR too high.
  • wed: Pillings Pond Run. Ran 5.2 miles for 56 minutes at 10:41 pace. Another hot run. I took it slow and zoned out to an audio book I am enjoying.
  • thu: Sherwood Forest Loop. Ran 2.8 miles for 27 minutes at 9:47 pace. Easy run in my Vibrams. My legs are a little tired today but I got into the swing of things eventually.
  • sat: Lynnfield 8 mile loop. Ran 8.0 miles for 82 minutes at 10:11 pace. Started at 5:00 am in the dark. Decided to go shirtless so that I could let the oppressive humid soupy “air” have as much skin access as possible. Thankfully the temperature was reasonable. My duel 22 oz water bottles really bounce a lot until they get to half full, which is really annoying.
  • sun: Basic activation of muscle groups. Lifted for 30 minutes . Not enough energy for more than that.
  • sun: Locksley-Essex out and back. Ran 4.2 miles for 47 minutes at 11:08 pace. Slow recovery jog. Hot and humid.
  • sun: Cool down. Walked for 10 minutes .
 Posted by at 8:00 pm

Low Carb Egg Muffins

 Recipes  Comments Off on Low Carb Egg Muffins
Aug 082012

Egg muffins are super easy to make and provide a tasty breakfast or snack that can be prepared in advance.   They are basically like mini quiches in which you can make in many different varieties.  Because it is made with egg and vegetables there is no explicit carbohydrate component to the recipe.  It only takes about 10 minutes to mix the ingredients together and most of that time will be in chopping up some veggies to add to the mix.  Because of the egg and cheese I do recommend a good no-stick spray like Baker’s Joy.
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 Posted by at 11:31 am

The real truth

 Low-Carb Lifestyle  Comments Off on The real truth
Aug 082012

I read this great quote today which nicely sums up the solution to weight loss:

Forget calorie counting – fat cells accumulate fat under the influence of insulin.  Insulin is excreted in response to blood sugar levels.  Only one dietary component elevates blood sugar levels – carbohydrates.  Weight is a matter of how your intake is partitioned into, or out of fat cells, and that is driven by hormones, not by caloric value. Stop eating carbohydrates.   It’s simple.

Long run at dawn

 Training Log  Comments Off on Long run at dawn
Aug 052012

I had set up everything the night before:

  • Clothes
  • GPS watch all charged
  • heart rate strap
  • iPhone charged
  • Dual 22 oz water bottles washed
  • Headphones located

I set the alarm for 4:30 am and was up and out the door in 15 minutes after making my usual pre-run shake.  When I got to the parking lot at the head of the Peabody Independence Bike path there was nobody there… just the way I like it.  It was brutally muggy, 80 degrees with a heat index of 92.. which is *not* the way I like it.  I kept the music off for a while so I could just enjoy the sounds surrounding me.

I saw rabbits all over the place as well as deer, geese, frogs, swans and a ton of birds.  I kept the pace low and steady and only stopped a few times to take pictures. After a while I switched to an audio book I have been enjoying and lost myself in the run and the book.

It was so muggy and hot eventually my sweat overcame the “moisture wicking” properties of my shirt and I started chafing.  I should have taken the shirt off but instead I ignored the symptoms and ended up paying with that awful runners penalty: bloody nipples.

Weekly Training Report for 2012-08-05

 Training Log  Comments Off on Weekly Training Report for 2012-08-05
Aug 042012

Workouts 5
Time 278 min
Running 19.5 miles
Weights 60 min

  • wed: Lynnfield 3 mile route. Ran 3.0 miles for 28 minutes at 9:24 pace. Pace run. Quick 3 miler at half-marathon pace. Next two days I need to slow it down to 10:30-11:00 minute pace.
  • thu: Locksley-Essex out and back. Ran 4.2 miles for 46 minutes at 11:03 pace. Jogging for miles in the rain. Schedule is another slow 3 tomorrow then 7 on Sat. Oddly my HR high for such a low effort.
  • sat: Peabody Independence Greenway. Ran 7.0 miles for 78 minutes at 11:13 pace. Goal was a low heart rate long run. I drove the the greenway and was running by 5:30 am. Even then it was 80 degrees and soupy with humidity. I basically fought to keep my HR under 150 but it kept creeping up to 160. I went through two 22 oz bottles of water w/electrolytes. I also forgot to wear bandaids and with my sweat soaked shirt I ended up with bloody nipples ugh.
  • sun: Full body. Lifted for 60 minutes . Full body + core + stretching. 2 sets of 15 reps each of all muscle groups.
  • sun: Pillings Pond Run. Ran 5.2 miles for 65 minutes at 12:24 pace. Slow recovery jog in the blazing heat and humidity (heat index 97 degrees). I just kept it slow and steady and sipped my hydration. I ended up taking a longer route than I was planning because I felt fine (although hot).
 Posted by at 8:00 pm

Vibrams in the rain

 Training Log  Comments Off on Vibrams in the rain
Aug 022012

I am finally back to running in my Vibrams.  My ankle is healed enough and my calf is strong enough to let me run with a forefoot strike in an unstructured shoe like the Vibrams.  I first tried this two weeks ago for the first time since my injury but I went too far in them and then it took 2 days to recover from the right calf pain.

It is hard to explain how freeing it is to run in foot gloves like the Vibrams.  Being able to truly feel the road beneath you is extremely liberating.

My training schedule called for an easy 4 mile run so I hit the road plugged into a new audio book “Hammered: Iron Druid Chronicles Book 3”.  I kept the pace extremely low (11:00 mm) and just enjoyed the feel the ground beneath my feet and the story I was listening too.

I was about 15 minutes in when the skies opened up and the rain started to fall.  I have to say that running in a summer rain is a joy I don’t think many appreciate.  The feeling of the cool rain washing away the sweat and body heat is wonderful.  One of these days I would like to race in the rain.