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I FINALLY had a decent half marathon running on FAT!

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  • #91
    also, another thing I am doing which gives me a few more calories and fat is my protein is mostly beef, eggs and I have started using whey powder again. Lyle McDonald is all chicken breast/egg white/fish. Since we bought a cow that is the way it is going to be. I could never throw the yolks of my friends pastured eggs out either-the eggs are so creamy and good. I know how processed the whey powder is but it is so much easier to have 2 shakes during the day when you are eating so much meat as it is. I use Bluebonnet.

    Are there any general guidelines for lifting of what maybe is good for my age, etc and what I should be working toward? My trainer tells me I am doing really well but I think he just wants me to feel good about what I'm doing--he is really young.

    Also, because I'm a glutton for punishment, I start running doubles this week getting ready for my June relay. There is just no way around it. I'm just going to do 2 doubles a week for 2 weeks then hit 3 to get used to the heat.

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    • #92
      Originally posted by relaygirl View Post
      also, another thing I am doing which gives me a few more calories and fat is my protein is mostly beef, eggs and I have started using whey powder again. Lyle McDonald is all chicken breast/egg white/fish. Since we bought a cow that is the way it is going to be. I could never throw the yolks of my friends pastured eggs out either-the eggs are so creamy and good.
      I just got through an egg yolk challenge where I decided that my egg sensitivity is to egg whites. I was able to eat large numbers of egg yolks without bringing about any reaction.

      I have nothing against chicken breasts, so long as they are cooked in plenty of fat. But the fat-free-chicken-breast-and-egg-white thing doesn't work for me. If I'd known the diet was a low fat one before buying the book, I wouldn't have bought it.

      Are there any general guidelines for lifting of what maybe is good for my age, etc and what I should be working toward? My trainer tells me I am doing really well but I think he just wants me to feel good about what I'm doing--he is really young.
      I really think that when it comes to older women, the same sort of weight training is appropriate as for everyone else. Free weights, increase the weight as you progress. There are so many good programs out there. I think trainers run into so many middle-aged women who are afraid of lifting weights for irrational reasons that they end up not challenging women to avoid scaring them off.

      Also, because I'm a glutton for punishment, I start running doubles this week getting ready for my June relay. There is just no way around it. I'm just going to do 2 doubles a week for 2 weeks then hit 3 to get used to the heat.
      My body adapts slowly to cardio, but I think if I train all summer I might be able to run a 10 minute per mile pace by the fall. Today I ran 3.6 miles for the second time since starting to exercise again. This is inspiring.

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      • #93
        eKatherine-3.6 miles is great. Are you running some hills? I see you are in Portland-we used to live in Portland, OR. We loved it.

        One thing my little young trainer does is run me through tons of one legged drills. I told him how I fall a lot on trail runs-I have scars all over my knees and elbows and hands from catching myself. He said it may be an imbalance of strength and lack of coordination. I am so uncoordinated-always have been. It is crazy doing these drills and watching how my legs work one at a time. I have gotten notably better in the drills over the past few months.

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        • #94
          I live near the other Portland. The next town over there are lots of steep hills that I walk on, but when I run I run close to home.

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          • #95
            Originally posted by relaygirl View Post
            eKatherine-3.6 miles is great. Are you running some hills? I see you are in Portland-we used to live in Portland, OR. We loved it.

            One thing my little young trainer does is run me through tons of one legged drills. I told him how I fall a lot on trail runs-I have scars all over my knees and elbows and hands from catching myself. He said it may be an imbalance of strength and lack of coordination. I am so uncoordinated-always have been. It is crazy doing these drills and watching how my legs work one at a time. I have gotten notably better in the drills over the past few months.
            That sounds like working on uneven squats (more one leg than the other bearing weight) and walking lunges would help. I've found that walking lunges are a great hill emulator when you're limited in your terrain choices. It gets the eccentric loading that downhills create like no other exercise I've ever used ~ and it improves wobbly ankles. Add a crossover to the lunge, (right foot lands to the left of your left knee, then left foot crosses back and lands outside the right knee ~ sometimes called a dragonwalk) or carry dumbbells in a farmer's walk for even more. These have helped me a lot.

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            • #96
              Have you read "The New Rules of Lifting for Women" or "Starting Strength"? Those would both be good places for you to start. I know New Rules tells you to put down the Barbie Weights and pick up the barbell.

              I've been lifting heavy for about 3 weeks now. I love it. I'm 33, so not young, but not old either. I don't think you're "old" either. You're fit and healthy, so lifting should be no problem for you at all, unless you have a complication you haven't shared. In any event, one of those two books should help get you started.
              Primal since March 5, 2012
              SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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              • #97
                Annlee-thanks for the drills! I do similar things now-I will give this list to my trainer.

                jenn26point2-I will look at the books-add it to the list between my paleo porn and naughty fiction I have been lifting for 2 years but I just don't know how I compare and if I am pushing myself enough now that I am with the trainer. I was always close to the bottom in my crossfit class-lifting lighter than most of the women. But I was ALWAYS the fastest on the row and the runs

                I have had success on my protein diet-I am down 5 lbs and I do feel a lot better. I am eating about 120 g. protein, 60 g. fat, and around 30 g. carbs-all from veg and a little dairy. All of those fluctuate a little each day but that is close.

                I have just upped the veggies-this will be for 2 weeks. I will see how it goes with that.

                The running doubles has worked well-just a short second run. It kind of came naturally because I dog/puppy sit and walk and I picked up an everyday weekday client--and they wanted their dog to run 3 miles everyday! So I get a little double in right now plus $15 a day.

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                • #98
                  down 6 lbs. I feel so much better! I ran 22 miles yesterday!!! It was split up in 3 runs but I was fine. I had like 11 carbs all day. I know people are pushing some starches, more fat etc but I ate them and I gained. I did and I am very active.

                  I don't know if it is an APOE thing or not. My husband has been primal for 2 years and a year into we got his CHO checked and his LDL was in a critical range--all the other numbers were good. I emailed Chris Kresser about it and he actually answered me. He suggested we back off on fat for him and I did --I just did not emphasize it with my husbands food-I think I posted his menu above. Anyway, it helped him tremendously and it was suggested that maybe it was an APOE thing. We never got it checked because we would have to pay out of pocket for it. But he had another cholesterol test and his numbers were better.

                  Maybe the high fat diet, moderate carb just did not work for me for this reason-something genetic? I don't know. This is so, so hard. I have been at this for YEARS. I am very interested to see if I pick up any speed. This spring will be telling.

                  Just wanted to update y'all. If anyone reads this

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                  • #99
                    I'm reading with interest.

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                    • hey everyone

                      i read this last night and found it REALLY interesting. I know this debate has been going on for awhile but thought it was worth posting to see what people thought about strength/HIIT vs long distance running. (i HATE that it's always a "vs" argument but there you go).

                      personally, 30min workouts aren't enough for me. i actually really enjoy running longer distances (and swimming, cycling, hiking etc) and find it really therapeutic. i get that it's not for everyone but it works for me. i have definitely increased my strength/HIIT in the past few months though so we shall see how it influences my half marathon time (may 5th!).

                      one thing i have noticed is i've been checking my calorie count and it's been about 1,800 net daily (with exercise included) which "technically" should have resulted in some weight loss. none that i can see (i'm 5'8" and about 150lbs) though. i don't actually have much/if any to lose but a good 5-10lbs would probably help my running time. having said that, my weight has been pretty consistent my whole life so i'm starting to think it's just where my body is comfortable which is cool. i need to get some blood work done in a few weeks and thyroid is included so will be interesting to see if the articles below have any credence.

                      here's the blog post Steady State Cardio = Thyroid Killer? | theclothesmakethegirl
                      and the article it's based on: Why Women Should Not Run

                      thoughts?

                      Comment


                      • hey everyone

                        i read this last night and found it REALLY interesting. I know this debate has been going on for awhile but thought it was worth posting to see what people thought about strength/HIIT vs long distance running. (i HATE that it's always a "vs" argument but there you go).

                        personally, 30min workouts aren't enough for me. i actually really enjoy running longer distances (and swimming, cycling, hiking etc) and find it really therapeutic. i get that it's not for everyone but it works for me. i have definitely increased my strength/HIIT in the past few months though so we shall see how it influences my half marathon time (may 5th!).

                        one thing i have noticed is i've been checking my calorie count and it's been about 1,800 net daily (with exercise included) which "technically" should have resulted in some weight loss. none that i can see (i'm 5'8" and about 150lbs) though. i don't actually have much/if any to lose but a good 5-10lbs would probably help my running time. having said that, my weight has been pretty consistent my whole life so i'm starting to think it's just where my body is comfortable which is cool. i need to get some blood work done in a few weeks and thyroid is included so will be interesting to see if the articles below have any credence.

                        here's the blog post Steady State Cardio = Thyroid Killer? | theclothesmakethegirl
                        and the article it's based on: Why Women Should Not Run

                        thoughts?

                        Comment


                        • to balance things out, there's this
                          Debunking Chronic Cardio: How Running Keeps you Lean, Fit, and Young

                          Comment


                          • Originally posted by meloroaster View Post
                            And this

                            http://www.marksdailyapple.com/forum/thread54724.html

                            Comment


                            • @meloroaster my calorie count v. exercise should put me at weight 2 lbs.

                              I feel like I run half marathons-plus a little extra sometimes, very easily. And I enjoy it. To me that seems like it is not chronic. I don't get a lot of tests run but what I have all looks good.

                              I am way healthier than I was in my 20's for sure when I just walked but ate crap.

                              I lost weight running but gained yes, muscle, but also fat when I started lifting and eating more fat. My numbers are still good but my weight bothers me a lot--maybe because I used to be over 200 lbs in my 20's.

                              But that said I am down another half lb yay! I think when you have a lot muscle you have to fight for the fat loss. I do at least.

                              I was reading Attia's daily intake blog post-4000 calories. Almost all fat. What I actually eat The Eating Academy | Peter Attia, M.D. The Eating Academy | Peter Attia, M.D.

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                              • I've done the Dr. Attia method. I liked it but found it difficult to keep my protein at 20-25% of my calories. And I'm not active enough to eat as much as he does! Holy moly! And then I fell completely off the wagon... for May, I plan to do a whole30 to reset and then in June I'll pick up the hunks of fat again and go back to Dr. A's NK protocol.


                                Do you think his techniques would help you?
                                Primal since March 5, 2012
                                SW: 221 | CW: 204 | LPW: 166 | UGW: 140 (80 lbs loss)



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