RUN TRAILS 3.1 miles in 36 mins. I was going to rest the weekend, planned maybe an indoor spin or a swim depending on how much work I could get done. But then SO offered a ride in Rockwoods, each at our own paces. WHOOOP!
It was 36F. Yeah, I wasn't supposed to be doing this due the cold. Seriously, does that apply to ME? No. lol.
By the time I got back to the house from work, I'd decided a run would be better. I have warmer run clothes, so if the cold is the issue this would prevent it. Oh the things I tell myself...
SO layered up and took off, and I started with a short walk. Short. It didn't last long. Soon enough I saw gravel and my inner voice went "gravel..." and well that was that. I was jumping up to hit tree branches, jumping on rocks, and smiling. Ooooohhh I'M BACK!!!
Last time I was hear was hiking with SO, back in ... May? Nope June 10th. LOL. I passed landmarks and couldn't help but smile. Like the base of the stairs...Who woulda thunk? Not me. :X
I certainly didn't stick to my HR goals on purpose. My excuse was that I needed to watch the time so I could be back at the car on time. I mostly walked the uphills, ran the flats, and bombed the downhills. YAY! My new Cascadias need more of this, they feel great and they want more trail too.
My HR was high, but it really does look like cadence lock. Oh the things I tell myself. But no, seriously, it does.
No pains afterwards. From running anyways :X
However the next day, Dec 31st as in today, I've had a few moments of throat tightness or soreness (wouldn't go so far as "pain") and now that I'm aware of it I'm focusing on chest signals too. Who's to say my rib cage isn't tired from running? So I watch. And get internal-mental defensive when I feel it. And a bit scared. I'll admit.
Monday, December 31, 2018
End of 2018!
What a year. Jeezus Fucking Christ what a year. Back to running after hip surgery with PT all summer into my first triathlon in 4 years, then a heart attack sequence on Labor Day weekend. As of now on the 31st, I'm back to running and planning a swim.
My goals for 2018 were to return to running and racing. To get back to my long distance training. I was getting there. Then my goals changed.
When the year started I was keto and experimented with carni keto. I'm not sure this worked for me, as I look back and recall lots of fatigue and heaviness that isn't present now. As of now, I'm 99% plant based, no longer keto but still relatively low carb.
My total cholesterol in Sept was 460, 360-ish LDL. In December, after a month of tapering into plant based and the injected Repath, it was 89. As in, the total was 89. LDL was 11! With permission I'm stopping the Repatha and continuing the plant-based until Feb when I'm tested again. The goal is to stay OFF the drugs.
My recent visit on the 21st with a nutritionist didn't go well. This is not the nutritionist I met with in November. She first said a multivitamin "doesn't really do anything for you", then said that I should drink rice milk "because it's fortified". Why do people get so hung up on drinking milk? She set some goals for the next visit in February -- eat 3oz of chicken a day (why?!), etc etc. I was upset about this and it showed in the ave HR for the run that day (I just realized that might explain the high HR for that rehab run lol). But I felt better after realizing that it's not like she's following me and tracking me. Duh, I can report back anything as long as I'm healthy.
Later that day I had my annual bone scan. Significant decrease in the lumbar, but significant increase in the hip/femur. So I guess that's a wash? My vitamin D came back at 66, a WIN as I stopped the prescription D2 in May and went OTC instead. Ironically, this costs me more but whatever I feel like it's a win. No other suggestions or changes from bone doc. Good, because this annoys me every year.
I gave oatmeal on honest try -- instant or rolled or steel cut, whether microwaved, soaked overnight, or fermented (yes, fermented) upset my stomach. It sat heavy and a few times came back up. Felt much better after that! Next I'm trying millet, so far so good.
WTF is it about oatmeal? Dunno, it's got FODMAPs but this is a more severe/different problem. I've been picking up any veg*n book from the library and one book that I almost returned unread has my attention. I've been through the Furhman, the Engine 2, the this, and the that. But this is my first reading on lectins in the diet. And as it turns out there's a list of foods I should be able to eat but react badly too: corn, oats, peanuts, sunflower seeds included. These cause a lot of pain, heaviness, reflux. As it turns out, these are high lectin foods! What ?! Is that a clue? Millet is lectin free, hence that test.
So now I'm reading more, learning, wondering, not sure. Seems like another faddish thing. But starting tomorrow I'm going to give it a go, following the Phased plan from the book. If it seems like a bogus science project, I ditch it. But I should try it. It really only changes a few things for me. Like nightshades for one.
And I'm looking at buying an Instant Pot! I tried mom's over the xmas break and the lectin book says pressure cooking breaks down the lectins. But that's an expensive test!
More later. Nah never mind. Quit thinking on the past and L'Audace. Toujours, l'audace.
My goals for 2018 were to return to running and racing. To get back to my long distance training. I was getting there. Then my goals changed.
When the year started I was keto and experimented with carni keto. I'm not sure this worked for me, as I look back and recall lots of fatigue and heaviness that isn't present now. As of now, I'm 99% plant based, no longer keto but still relatively low carb.
My total cholesterol in Sept was 460, 360-ish LDL. In December, after a month of tapering into plant based and the injected Repath, it was 89. As in, the total was 89. LDL was 11! With permission I'm stopping the Repatha and continuing the plant-based until Feb when I'm tested again. The goal is to stay OFF the drugs.
My recent visit on the 21st with a nutritionist didn't go well. This is not the nutritionist I met with in November. She first said a multivitamin "doesn't really do anything for you", then said that I should drink rice milk "because it's fortified". Why do people get so hung up on drinking milk? She set some goals for the next visit in February -- eat 3oz of chicken a day (why?!), etc etc. I was upset about this and it showed in the ave HR for the run that day (I just realized that might explain the high HR for that rehab run lol). But I felt better after realizing that it's not like she's following me and tracking me. Duh, I can report back anything as long as I'm healthy.
Later that day I had my annual bone scan. Significant decrease in the lumbar, but significant increase in the hip/femur. So I guess that's a wash? My vitamin D came back at 66, a WIN as I stopped the prescription D2 in May and went OTC instead. Ironically, this costs me more but whatever I feel like it's a win. No other suggestions or changes from bone doc. Good, because this annoys me every year.
I gave oatmeal on honest try -- instant or rolled or steel cut, whether microwaved, soaked overnight, or fermented (yes, fermented) upset my stomach. It sat heavy and a few times came back up. Felt much better after that! Next I'm trying millet, so far so good.
WTF is it about oatmeal? Dunno, it's got FODMAPs but this is a more severe/different problem. I've been picking up any veg*n book from the library and one book that I almost returned unread has my attention. I've been through the Furhman, the Engine 2, the this, and the that. But this is my first reading on lectins in the diet. And as it turns out there's a list of foods I should be able to eat but react badly too: corn, oats, peanuts, sunflower seeds included. These cause a lot of pain, heaviness, reflux. As it turns out, these are high lectin foods! What ?! Is that a clue? Millet is lectin free, hence that test.
So now I'm reading more, learning, wondering, not sure. Seems like another faddish thing. But starting tomorrow I'm going to give it a go, following the Phased plan from the book. If it seems like a bogus science project, I ditch it. But I should try it. It really only changes a few things for me. Like nightshades for one.
And I'm looking at buying an Instant Pot! I tried mom's over the xmas break and the lectin book says pressure cooking breaks down the lectins. But that's an expensive test!
More later. Nah never mind. Quit thinking on the past and L'Audace. Toujours, l'audace.
Saturday, December 29, 2018
Last half of December
Another rolling update post, since dedicating an entire post to my short days would just eat up paper.
Rested the weekend of Dec 15-16, no training and all work. Oooh and a Blues game Friday night! I was worried about being cold, not so bad. Thankfully he patiently explained the game, otherwise I would have been too fascinated (well I was still fascinated but at least able to follow the game) with how the ice is cooled, how the zamboni works, and how the ref's do their signaling. Happy to say, I wasn't "lost" on the game itself.
Tried oatmeal Sat and Sun, at SO's encouragement. And milk! Oof, not great.
Monday Dec 17th, I was up'd to 5.4 mph for 10 min, interval and rest intervals not specified. So I mapped out a 5 mins 3.0 WU, a 5 mins 3.5 more WU, then 4x 5.4 mph for 10 mins (RI: 3.5 mph for 2.5 mins). This added up to a wonderful 3.6 mile RUN! And also my 2 mile commute from Fo Pa.
I asked Marsha about how my low blood pressure (they read 80ish/50ish at rest; 90ish/60ish in RI) might impact my running. Will I be slow to bust up a hill or have a burst of speed? Slower to recover? More sensitive to temperature and hydration? She will ask.
Tuesday only my 2 mile bike commute. WasGonna swim. Didn't. I re-activated my YMCA membership in late November with the best of intentions (aren't they all?) for December but have yet to get there. So if'n's I get a swim in before the end of the year, it'll be a $42 swim. Ugh.
Wednesday RUN 3.7ish miles! I was told to do the same workout at Monday, they haven't yet discussed moving me up more, so once I realized that no one was really looking at the numbers on the treadmill I snuck it up to 5.5 mph in the second and third interval, then up to 6.0 in the last one. SHHHHHHH don't tell anyone! LOL! My Garmin didn't accurately pick up the HR in the last interval, it kept reading 125-129 and that didn't feel right. Marsha said I got upwards of 150s. Still under my 160 bpm limit.
Friday the 21st, again 4 intervals of 10 mins at 5.4 mph. Marsha was out for holiday, but another rehab peep said next week I get to do 5.6 mph. And for the first time in rehab, I put my foot down and said "no, that's not real running". I explained that running is intervals and surges and terrain and hills and stoplights. That if they really wanted to test the heart, this had to progress faster. I think I have only a few more weeks of this, then I'm done. We'll see what happens when I get back.
Rested the weekend. Worked mostly.
On Monday rehab was closed for the holiday so I went to the gym. My first appearance since the SCAD! My friend/aquaint who is always smiling and saying hi and high-5'ing peeps was near the door and I was delighted to see him. Even a brief hug? When asked how he's doing, he said "I'm alive". Oh buddy if you only knew.
I was thrilled to be at the gym! And it showed as I didn't stick to the rehab numbers. And I downloaded a new song, one I almost picked up right after the attack: Tubthumping. "I get knocked down, but I get up again, you're never gonna keep me down". Yeah, no keeping it 5.4 mph with that rocking :) I made it up to 7.5 for a few mins, but mostly stuck to the 6-7.0 range. Only the pace changed, time and incline as per rehab. My stride feels so much better at those paces. Or do I just tell myself that? HR was good in the early intervals but went high in the last 2, upwards of 170. Could that be right? Didn't feel that good. Looking at the data, might be cadence lock.
Tuesday, full Christmas rest!
Wednesday and Friday on parent's treadmill. Again snuck up to 7.0 speed at the most, but kept the 0% incline and 10 min intervals. Only changed the pace. Ever the scientist. HR stayed as expected in the 140-150 range. Friday's run even lower with a lot of 130's.
Since I'm keeping the intervals of rest and run the same, I might be able to lightly compare my ave HR numbers over these runs? I do a longer warm up in the rehab facility....so starting with my graduation to 10 min intervals:
17th at rehab averaged 120 bpm
19th at rehab 111bpm
21st at rehab 152 bpm?!
24th at YMCA 149
26th at home 130
28th at home 131
This all feels great! Some minor fatigue pain in the flexor/quads, and back muscle fatigue. So gotta get back to strength on that.
Rested the weekend of Dec 15-16, no training and all work. Oooh and a Blues game Friday night! I was worried about being cold, not so bad. Thankfully he patiently explained the game, otherwise I would have been too fascinated (well I was still fascinated but at least able to follow the game) with how the ice is cooled, how the zamboni works, and how the ref's do their signaling. Happy to say, I wasn't "lost" on the game itself.
Tried oatmeal Sat and Sun, at SO's encouragement. And milk! Oof, not great.
Monday Dec 17th, I was up'd to 5.4 mph for 10 min, interval and rest intervals not specified. So I mapped out a 5 mins 3.0 WU, a 5 mins 3.5 more WU, then 4x 5.4 mph for 10 mins (RI: 3.5 mph for 2.5 mins). This added up to a wonderful 3.6 mile RUN! And also my 2 mile commute from Fo Pa.
I asked Marsha about how my low blood pressure (they read 80ish/50ish at rest; 90ish/60ish in RI) might impact my running. Will I be slow to bust up a hill or have a burst of speed? Slower to recover? More sensitive to temperature and hydration? She will ask.
Tuesday only my 2 mile bike commute. WasGonna swim. Didn't. I re-activated my YMCA membership in late November with the best of intentions (aren't they all?) for December but have yet to get there. So if'n's I get a swim in before the end of the year, it'll be a $42 swim. Ugh.
Wednesday RUN 3.7ish miles! I was told to do the same workout at Monday, they haven't yet discussed moving me up more, so once I realized that no one was really looking at the numbers on the treadmill I snuck it up to 5.5 mph in the second and third interval, then up to 6.0 in the last one. SHHHHHHH don't tell anyone! LOL! My Garmin didn't accurately pick up the HR in the last interval, it kept reading 125-129 and that didn't feel right. Marsha said I got upwards of 150s. Still under my 160 bpm limit.
Friday the 21st, again 4 intervals of 10 mins at 5.4 mph. Marsha was out for holiday, but another rehab peep said next week I get to do 5.6 mph. And for the first time in rehab, I put my foot down and said "no, that's not real running". I explained that running is intervals and surges and terrain and hills and stoplights. That if they really wanted to test the heart, this had to progress faster. I think I have only a few more weeks of this, then I'm done. We'll see what happens when I get back.
Rested the weekend. Worked mostly.
On Monday rehab was closed for the holiday so I went to the gym. My first appearance since the SCAD! My friend/aquaint who is always smiling and saying hi and high-5'ing peeps was near the door and I was delighted to see him. Even a brief hug? When asked how he's doing, he said "I'm alive". Oh buddy if you only knew.
I was thrilled to be at the gym! And it showed as I didn't stick to the rehab numbers. And I downloaded a new song, one I almost picked up right after the attack: Tubthumping. "I get knocked down, but I get up again, you're never gonna keep me down". Yeah, no keeping it 5.4 mph with that rocking :) I made it up to 7.5 for a few mins, but mostly stuck to the 6-7.0 range. Only the pace changed, time and incline as per rehab. My stride feels so much better at those paces. Or do I just tell myself that? HR was good in the early intervals but went high in the last 2, upwards of 170. Could that be right? Didn't feel that good. Looking at the data, might be cadence lock.
Tuesday, full Christmas rest!
Wednesday and Friday on parent's treadmill. Again snuck up to 7.0 speed at the most, but kept the 0% incline and 10 min intervals. Only changed the pace. Ever the scientist. HR stayed as expected in the 140-150 range. Friday's run even lower with a lot of 130's.
Since I'm keeping the intervals of rest and run the same, I might be able to lightly compare my ave HR numbers over these runs? I do a longer warm up in the rehab facility....so starting with my graduation to 10 min intervals:
17th at rehab averaged 120 bpm
19th at rehab 111bpm
21st at rehab 152 bpm?!
24th at YMCA 149
26th at home 130
28th at home 131
This all feels great! Some minor fatigue pain in the flexor/quads, and back muscle fatigue. So gotta get back to strength on that.
Friday, December 14, 2018
First half of December
Dec 1st I dedicated to a full-on but not facultative (haha, science joke) vegan diet. And of course on this first day SO brings me steaks! I haven't told him about this, too complicated. YUM. I enjoyed slowly over the course of the week. I said facultative, not obligate!
RUN 1.5 miles Monday Dec 3rd is 99 days since first attack (episode, whatevers) and my goal was to be running by this point. WIN! In my mind there were confetti cannons and Ray of Light song. 4x 5 mins on treadmill at 4.5 mph and 0% grade, with 5 mins 3.5 mph rest. AWESOME.
Oh and don't tell anyone, but I'm riding Puppy the 1 mile each way from my Forest Park parking spot. Goal is to bike commute Tues and Thurs once I have permission to do so.
Weds RUN 1.5 miles
Fri RUN 1.66 miles (when I'm down to the hundredths of a mile, it shows my desperation). Now up to 4x 5 mins intervals at 5.0 mph. I talk to Marsha and beg for more, mention my goal race of 24 The Hard Way. (I know of no other way to do it!)
Weekend Full rest. Mom and Dad visited!!
Monday RUN 2.42 miles now up to 7 min intervals, 3 min rest at 5.2 mph. More please. Marsha said Dr W was thinking the 24 hour race was a relay. LOL! Even with M&D here I went to rehab. Desperation. Naw. LOVE.
Weds RUN the same as Monday. Had the cardio education class with the dietitian. I was jumping to get on the tready, and ran out like a schoolkid once I could. Got new cholesterol panel results today:
TOTAL 89 (!); HDL 73; LDL 11; TGs 25. Holy shit! I emailed Dr S to inquire about stopping the Repatha to see if my new diet changes are effective. Waiting for reply.
Friday RUN 3.0 miles!!!!!!!!!!!! Added another 7 min interval, same 5.2 mph. Asked Marsha about the cold weather limit, it's 40F. So no exertion below 40. I ask if I can bike outdoors if it's over 40. Yes, but not the bike commute. Maybe a 20 mins ride to a park and bike. Next week I can do 5.4 mph (sooooo conservative!) but 10 min intervals. YAY!
Songlist additions. Ray of Light by Madonna and Anything But Mine by KennyC. More love songs about running. :)
RUN 1.5 miles Monday Dec 3rd is 99 days since first attack (episode, whatevers) and my goal was to be running by this point. WIN! In my mind there were confetti cannons and Ray of Light song. 4x 5 mins on treadmill at 4.5 mph and 0% grade, with 5 mins 3.5 mph rest. AWESOME.
Oh and don't tell anyone, but I'm riding Puppy the 1 mile each way from my Forest Park parking spot. Goal is to bike commute Tues and Thurs once I have permission to do so.
Weds RUN 1.5 miles
Fri RUN 1.66 miles (when I'm down to the hundredths of a mile, it shows my desperation). Now up to 4x 5 mins intervals at 5.0 mph. I talk to Marsha and beg for more, mention my goal race of 24 The Hard Way. (I know of no other way to do it!)
Weekend Full rest. Mom and Dad visited!!
Monday RUN 2.42 miles now up to 7 min intervals, 3 min rest at 5.2 mph. More please. Marsha said Dr W was thinking the 24 hour race was a relay. LOL! Even with M&D here I went to rehab. Desperation. Naw. LOVE.
Weds RUN the same as Monday. Had the cardio education class with the dietitian. I was jumping to get on the tready, and ran out like a schoolkid once I could. Got new cholesterol panel results today:
TOTAL 89 (!); HDL 73; LDL 11; TGs 25. Holy shit! I emailed Dr S to inquire about stopping the Repatha to see if my new diet changes are effective. Waiting for reply.
Friday RUN 3.0 miles!!!!!!!!!!!! Added another 7 min interval, same 5.2 mph. Asked Marsha about the cold weather limit, it's 40F. So no exertion below 40. I ask if I can bike outdoors if it's over 40. Yes, but not the bike commute. Maybe a 20 mins ride to a park and bike. Next week I can do 5.4 mph (sooooo conservative!) but 10 min intervals. YAY!
Songlist additions. Ray of Light by Madonna and Anything But Mine by KennyC. More love songs about running. :)
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