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I FINALLY had a decent half marathon running on FAT!

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  • I keep losing weight with protein shakes--still, I know not primal but I am getting there. I feel so good and I am running well. I haven't raced but I ran a slow 13 last weekend and I could have done a lot more. I did not supplement those 13-just had nuun in my water. I ate right before the run and about 1 hr after when I got home.

    I am struggling with the reality of the lack of primal-ness about eating this way. It is a slippery slope but I am not going head first into diet cokes again or anything but I feel like I failed at keto running. But looking at it I am still in mild ketosis-my carbs are at 85. I am at 50% protein 25-25.

    Okay, several things I look at that I feel are really pushed that did not work for me are--IF-I was good running doing IF but did I get the benefits? Another thing is the going to just 2 meals a day--I feel so much better eating like 5 times a day smaller portions--a small spinach salad with boiled eggs, a protein shake, a little bowl of shredded chicken, etc. Also, I am counting calories--I am a 41 year old woman, I have got to do this. Even lifting and running it takes a shockingly small amount of food to keep me going. Like 1200-1300 K.

    I have been working on this 2 years so it is not like I tried something a week and it didn't work. I haven't lost any strength in my lifts. I have never been super strong. My deadlift PR is 143. I hurt my back trying more than that but I am almost back to that weight.

    Really, I want to be a runner. Just saying it straight out. I want to run and run pretty well. I want to fit in my jeans again (almost there). I got into my little black dress which I know my husband appreciates So this leaves me with 1300 calories of almond milk, protein shakes a few nice little meals of eggs or simply cooked meat with lots of veggies.

    Comment


    • i think that's awesome relaygirl!

      here are my two, maybe three cents...i wouldn't worry so much about being "true" paleo,whatever that is. you eat well, you've figured out what works for you and made you happy. THAT is the key!
      I am also MUCH better eating a little more often. I don't really care what others think about it. I also LOVE running and can't wait to get back into trails. People can call it what they, it makes me happy! So does the gym, but i know myself enough to know that i like to change it up. That's me!

      I"m pretty primal at this point. I partake of the dark chocolate, wine as treats and only once in a blue moon am tempted by other non-primal treats. Usually they upset my stomach right away so i steer clear.

      THe main thing is i don't calorie count (i did it for awhile so i know about how much i'm eating) and try to be gentle with myself (i.e., no guilt from missing a run, eating a candy etc). My general life rule is "will you be thinking about this on your deathbed??". If not, i try to let it go.

      Keep doing what you're doing relaygirl!!!

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      • thanks meloroaster for the encouragement. I am running in the hot middle of the day because of my dog running business whereas last summer I wasn't unless it was a race. And even in the heat today I felt fantastic. It was 6 miles of heat and humidity and I was flying with Winston and Hoosier--they loved it. It was the best I have felt running in a year. I came home and had shredded Mexican chicken with 1/2 avocado-so good.

        I love trails too. I run a small trail close to my house weekly and I can't wait to run it on Saturday. Feeling so good I know the hills won't kill me like they have been.

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        • funny cause i've been running with my friends dog as they just had a baby and haven't had time to take him out. SOOOO much more fun running back roads with a dog! not to mention safer...i'm always a bit freaked that i'll encounter a bear.

          so do you think it's the protein that has really shifted things for you? i started drinking a scoop of whey protein first thing in the morning (w a dash of tumeric and i'm thinking will try adding cocoa powder!) followed by my primal coffee (espresso + egg yolk + coconut oil + cinnamon). that usually keeps me going until lunch although i often eat a piece of fruit around 10am. i used to make a full-on shake (berries, protein scoop, yogurt scoop, greens, 1/2 avocado) but was thinking i might be eating TOO much with my primal coffee.

          lunch is usually big salad, then protein snack (pepperoni stick, apple + almond butter) then dinner is protein (beef, fish, pork, chicken) + veg and the occasional sweet potato.

          sometimes i wonder if i should up my protein a bit...

          Comment


          • For me, I think it is the protein. MY primal journey has really educated me in what I read on line and how I am going to use it for myself. Mark really does not promote one thing over another and offers up the range of what primal is--others I think are more emphatic about what you should and shouldn't do.

            If I read again how much better heavy lifting and eating fat helps you lose weight and get stronger I will SCREAM! It didn't work for me. Now that I am running more and eating less fat, more protein I am so much more sound.

            Essentially, I am unique. Duh, right? My gene expression is my own. I see similarities in my kids-I call us 90% percentile people. We are fit and healthy but we are all in the 90th percentile of what is normal bmi, height and weight. It doesn't take much to tip that 10%. My son is almost 13. He is 5'7" and not rail thin--he is hearty, not fat at all. He is cut through his shoulders and abs but not like the lanky boys I see at the pool. He is a 3rd basemen, not a shortstop, as my husband says. All my kids are similar. We have to guard that 10% to keep us in the realm of healthy and trim.

            I am thinking for the people in the 70% range, their needs are different than the 90% people. I think the 90% people can't follow a regular bmr chart-that a little less works better. That less fat than primally suggested is better.

            For me, I took the focus off meats and vegetables this year I moved more toward saturated fats-adding butter and coconut oil to lots of things. It just was too much on my system. An overload. It took a few months and then it was like the belly fat just exploded. It was so uncomfortable running, lifting, getting dressed. I was not obese but I know what that feels like and it was similar. 20 lbs could have just as well been 75 lbs. It felt the same on my body. I was probably eating 2000 calories-which is not a lot for cross fitting, running, etc for a 5'7" woman. But for me it didn't work. I thought the change in my running was the adaptation-which I am sure part of it was but then with the weight gain over the winter I couldn't find a sweet spot fat burning place.

            I start out with just a basic choc protein shake now--but I mix the morning scoop with my coffee and froth it up in my blender. Sometimes I add egg whites-Yes, just the whites After I lift or run I get home and make a protein shake with a la Croix, ice, spinach and frozen cauliflower. After I lose just a few more pounds I might start eating a salad or something here-with boiled eggs or chicken and 1/2 avocado with a tiny bit of berries. Then in the afternoon I will make another shake or make it in another coffee. Dinner is a lean-ish meat (this has been hard because we just bought a cow)-if beef I try to keep my portion to 5 oz. with a veg lightly sautéed in coconut oil or olive oil. No fruit for me.

            It is light right now. I will increase a little when I get to 145-150 or it feels right.

            Comment


            • ooof that IS light!

              but i agree, follow some very general guidelines (re no crappy food, grains, sugar, exercise - i.e. do some!) and the rest is up to the individual to figure out. i tend not to read these forums because people can get a little, uh, intense about things. we are all different and need to figure out our own route. there are no shortcuts in life and we all need to take responsibility for ourselves and our well being.

              for me LC did NOT work at all. i'm already kinda low carb but going below 100 was death, pure misery. i need to eat fruit and i need to run.

              i also felt that artificially increase fat consumption was weird. i mean i'm not afraid of it at all (as i enjoy my egg yolk + coconut oil coffee!) but i also don't need to go gangbusters with it. i eat plenty of good oils and avocado, balance it all out. i am libra after all!

              anyhow, i'm pretty excited to relocate so i can get back on the trails! i'm making a concerted effort to go longer distances but at a much slower pace. want to try that out. i still do weights at least 2xweek and some yoga. then i do my ocean swim and SUP when i can. this all works for me!
              oh and i had a swedish fish today ....and i'm not going to guilt myself over it!!! low stress is key for me. so rules go out the window if they just increase my cortisol! within reason of course.

              keep at it relaygirl! and let's continue with the updates. this is the only forum post i really like! ;O

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              • meloroaster--about running--I am finding that running slow I could just go on and on and on. It is weird. Maybe because I am running with other women who are talking a lot-I just listen and I don't get bored. My stomach and head aren't really demanding anything from me so not eating is fine. This is magnified in the woods with the dog.

                I might see how this fall and the half's I have planned go-I might do another marathon beginning of march and then a 50K--I've run 1 before my stress fracture. Being more relaxed about pushing myself has really lifted a lot of pressure for me. I need to time my walk's better for going that far. I might even Galloway the marathon and see how I feel. My friend is running 5.5 hour marathons and he feels great--that would be an awesome feeling to not have that pressure of time at the end.

                I'm so excited to be energized to run again. It is weird how much in a funk I had been.

                I just got a free range chicken at Kroger for $8! I am going to do a simple pressure cooker roast on it and shred it over salad for dinner. I will add Mexican seasonings and peppers for my husband's lunch tomorrow.

                Not emphasizing the fats is so much better for me. How did I get in this mindset to begin with? I was enamored with other boards I guess. I just cook in good fats now--and I drained my hamburger meat

                I am still in ketosis--my finger tips get cold. I am at 85 carbs.

                Comment


                • hey maybe you can explain something to me...how do you know you are in ketosis!? i've searched and not really found a solid response. my fingertips are often cold so that can't be it!

                  i doubt i am cause my carbs are over 100 and i'm not aiming to decrease that.

                  and ya, i'm definitely taking the "speed" element out of my running lately. i wore my watch for the first time last night mainly to make sure i was going slow enough! i was between 5.30-6min/km. a little too fast but not bad for 12km. i want to go even slower and longer though.
                  tonight i need some yoga though...

                  Comment


                  • I have developed a tendonitis in my right foot. I am 7 weeks into my training for a half on September 1. Tomorrow is my 8 miler. I am so irritated. It seems every time I try to train for a half, something like tendonitis comes up.

                    A.R.T. doctor didn't say I had to rest unless the pain causes a limp while running. If I limp, I'm to stop so I don't disrupt the kinetic chain further up.

                    Funny thing, the pain is worse when I walk and lessens when I run... no idea why it's happening like that - intuition tells me it should hurt worse to run.

                    Currently doing epsom salt soaks in the evening with the hottest water I can stand, biofreeze at bedtime, ibuprofen (800 mg) 2-3 times daily) to reduce the swelling and going back to whole30 rules til it's gone starting this weekend. I plan to tackle my 8 miler tomorrow if the pain is manageable, and will skip my two 4 milers next week (hesitant to skip a long run) which will give me an entire week to rest. Ice bath after running.

                    I have 5 weeks before my next half, then only a 2 week break before the second. 2 months between the 2nd and 3rd halves for this year. Any suggestions for clearing this up quickly?

                    At this point, I don't even care if they're not primal approved solutions. TIA!
                    Primal since March 5, 2012
                    SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



                    Comment


                    • Originally posted by jenn26point2 View Post
                      I have developed a tendonitis in my right foot. I am 7 weeks into my training for a half on September 1. Tomorrow is my 8 miler. I am so irritated. It seems every time I try to train for a half, something like tendonitis comes up.

                      A.R.T. doctor didn't say I had to rest unless the pain causes a limp while running. If I limp, I'm to stop so I don't disrupt the kinetic chain further up.

                      Funny thing, the pain is worse when I walk and lessens when I run... no idea why it's happening like that - intuition tells me it should hurt worse to run.

                      Currently doing epsom salt soaks in the evening with the hottest water I can stand, biofreeze at bedtime, ibuprofen (800 mg) 2-3 times daily) to reduce the swelling and going back to whole30 rules til it's gone starting this weekend. I plan to tackle my 8 miler tomorrow if the pain is manageable, and will skip my two 4 milers next week (hesitant to skip a long run) which will give me an entire week to rest. Ice bath after running.

                      I have 5 weeks before my next half, then only a 2 week break before the second. 2 months between the 2nd and 3rd halves for this year. Any suggestions for clearing this up quickly?

                      At this point, I don't even care if they're not primal approved solutions. TIA!
                      Tendonitis is an overuse or poor biomechanics injury. I know athletes hate the words back off on the training, but that is what you have to do. Rest until it clears up. Then begin building stronger feet - slowly introduce pose running using minimalist shoes would be my suggestion. Also do full extension calf raises, stand on a raised platform (like on most calf machines at the gym) and really stretch out the Achilles and contract the calves. Here's some good info on strengthening your feet that you might find helpful.

                      Build Stronger Feet and Ankles | Runner's World
                      Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

                      https://www.facebook.com/PaleoJourne...?ref=bookmarks

                      Comment


                      • Originally posted by relaygirl View Post
                        I keep losing weight with protein shakes--still, I know not primal but I am getting there......
                        This really did help my wife when she first transitioned to primal. It may not be 100% paleo, but there are worse things!

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                        • Thanks neckhammer for the encouragement! I know there are worse things for me than meal replacing with a protein powder shake. I really like it for delivery of some veggies too with spinach and frozen cauliflower.

                          jenn--If I had 5 weeks til race and tendinitis I would take 2 weeks and bike or swim or elliptical during that time to get off the foot. Your foot will not get better. I had it too before my Utah race in my left foot on the inside. I walked almost 2 weeks-I still had to take the dogs out for my business so I had to keep moving but I did not really run. My trainer backed off anything that would irritate it. Everytime I sat down I would elevate it with ice.

                          canuck--I appreciate pose but I tried it for 2 years and it was so unnatural for me. I really had to go against what EVERYONE was saying in the running world and kind of meditate on my own run about each body part and where it felt best in my run position. I heel strike--I am not a slamming heel striker. I have shorter efficient stride, very quiet. As long as my back is tall and my body is sitting over my hips, I am good. It is the most comfortable I can run. Trying to change my strike and minimalize my shoes led to a double stress fracture for me--I did it slow and steady like I read. I just don't think it is for everyone. I do try to focus on the heel rise and not the foot strike. I know that sounds weird but by ordering it in my head that way I think I land softer.

                          I was never a gazelle like runner as a kid--you know the look of complete abandon of a wiley, stringy kid flying across a field or whatever. I watch my kids and it is the same things-we are more moose than gazelle I just don't like someone telling me what is "natural" for me to run like when what they are telling me to do makes me not want to run. That doesn't seem natural to me. I think that is what draws me to trail running-nothing is conventional, every foot strike is different and it builds foot and ankle strength because of that.

                          Okay, so that said, I know pose can help some people but I don't think it is a better way for everyone. Just like minimalist can be freeing for some people, some of us like a hearty shoe.

                          I got a spot in my 10 miler this Sat! Yay! The last number

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                          • Thanks for the advice folks. I am taking this week off for sure. This is my first half for this year so I'm weary about missing too many long runs. I'm losing 8 miles this week by not running (my long run this weekend is supposed to be 9 miles). However, I did email the director to see what the deferral options are.

                            I am not doing ANYTHING this week - except moving around as necessary for daily living. No gym. Complete rest.

                            I started Whole30 today too. I hope that eliminating the inflammatory foods from the system will make a difference - coupled with ice, ibuprofen and physical therapy.

                            ****

                            Now, unrelated question... I have not been running long distances for long - like I said, this is my first half marathon for this year. Longest distance before beginning training was only 3 miles. I have noticed recently, when I get to the last mile of my long run, my quads start to quit - they get sore, tired and threaten to cramp. Is this a fueling issue or is this just an untrained muscle issue that'll go away as I continue to increase my distance? The answer will determine how I adjust my training from here to the half marathon. THANKS!!
                            Primal since March 5, 2012
                            SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



                            Comment


                            • Originally posted by jenn26point2 View Post
                              Thanks for the advice folks. I am taking this week off for sure. This is my first half for this year so I'm weary about missing too many long runs. I'm losing 8 miles this week by not running (my long run this weekend is supposed to be 9 miles). However, I did email the director to see what the deferral options are.

                              I am not doing ANYTHING this week - except moving around as necessary for daily living. No gym. Complete rest.

                              I started Whole30 today too. I hope that eliminating the inflammatory foods from the system will make a difference - coupled with ice, ibuprofen and physical therapy.

                              ****

                              Now, unrelated question... I have not been running long distances for long - like I said, this is my first half marathon for this year. Longest distance before beginning training was only 3 miles. I have noticed recently, when I get to the last mile of my long run, my quads start to quit - they get sore, tired and threaten to cramp. Is this a fueling issue or is this just an untrained muscle issue that'll go away as I continue to increase my distance? The answer will determine how I adjust my training from here to the half marathon. THANKS!!
                              Hey Jen... I'm not sure if the soreness is a fuel issue or a "pushing the endurance envelope" issue.... I am doing long distance runs on the weekend, training for a March marathon and I started adding a mile a week and now am at 10 miles this past weekend. I noticed the my quads would get sore at the end of the long run even when I was at 5-6 miles distance. The soreness lasts a day or 2 and goes away. It feels to me to be more endurance related than anything..... I took a couple of weeks off for a variety of reasons in early July and when I started back, I had to start at almost 2/3 the distance I had been running and my quads were sore even though I had been at that distance previously but lost some conditioning because of the lay off.... For what it's worth, I am using Jeff Galloway's training program of periodic walk breaks on long runs..... seems to help. I'm an old fart, so I will take all the help I can get! Good luck on your training for your 1/2!

                              Comment


                              • I followed Galloway's program previously. My goal for this go-round is to run the entire half marathon distance. Galloway was great for me previously b/c I was injured and ended up taking a lot of time off and lost some precious training time. Kind of like now... except I'm hoping a week will be enough this time, in which case I'll only lose 8 miles.

                                My fear is that I'll reach the start of mile 13 and my quads will start acting wonky. I want to finish strong. So my thinking is that I need to run a 13 mile training run prior to the half marathon so my legs know what to expect come race day. That'll mean I have to adjust my training plan to accommodate. It currently has a max distance of 12 miles prior to the half marathon.

                                I checked into the race directors policy on deferral just in case I have to take another week off. I hope I don't have to defer.
                                Primal since March 5, 2012
                                SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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