Showing posts from August, 2015

Summer Training

Here is what the summer training looks like: some HIIT, Spinning, Pool drills, easy running on TM and trails, weekend rides and open water swims.

Cholesterol Results from HFLC

I was very pleased with my recent cholesterol results and had to share. At first I was afraid to leave the safety blanket of high carb eating because I was worried that I would just fade from low energy and my cholesterol would be wrecked. Well, the cholesterol wasn't wrecked and in fact I improved on some important points. I took the test about 2 months into the HFLC diet with a Home Access test kit and plugged the results into this calculator.

2015 Cholesterol:
-Total Cholesterol of 181 DESIRABLE
-HDL of 78 is OPTIMAL
-Triglyceride level of 43  NORMALRatios:-Total Cholesterol/HDL ratio is: 2.32 - (preferably under 5.0, ideally under 3.5) IDEAL
-LDL/HDL ratio is: 1.218 - (preferably under 5.0, ideally under 2.0) IDEAL
-Triglycerides/HDL ratio is: 0.513 - (preferably under 4, ideally under 2) IDEALWhat happened is my HDL (good cholesterol) went up 21 points from normal to optimal, and the triglycerides went down 30 points! LDL is still in the optimal range, so no wor…

Comparison of HFLC to LFHC Diet

Here is an observation I made about how some calories are not the same as others for losing weight. I wanted to prove that I was losing weight because I was taking in less calories on a high fat low carb diet so I started keeping a food diary and logging it.

I was wrong.

I am taking in the same amount of calories and losing weight.

Let's just go with it. People can say what they want. I got a new scale and just started tracking body composition so this should be interesting.

Below is typical of what I was eating last year. As you can see it is close to the Zone, with plenty of carbs. I was actually trying to eat more carbs for more energy but falling short. This diet was fine. I had plenty of energy and could maintain my weight with this diet but not achieve weight loss. At this time I was doing P90X and lifting weights, so I thought I had to do protein shakes and builders bars. I did not restrict my calories because that never worked for me. The targets are at the top and then a…

Heart Rate Training

I think after all these years I'm finally starting to get Heart Rate Training. I've been running by feeling this year and worked on trying to improve my cadence and finally got a PR on my 5k. Recently I came across something really interesting. In researching what is the best HR to train at I came across this Runners Connect video interview with Dr. Phil Maffetone. Using his method, I determined that my target training heart rate should be 140.

I want you to try this:

Use his formula and determine your number.

Now go look at your latest 5k PR that you actually trained and felt ready for, not one that you did just on a whim.

Check out your Average HR number on that race.


For me the number was exactly the same.

Check out:

August Already?

This year is going by quickly! I just sailed by the halfway point and beyond and needed a moment to look back and reflect on where I'm at and where I am going.

At the end of June: 

Swim: 29 mi
Bike: 631 mi
Run: 516 mi
Fitness: 17 hours (Spinning, TRX, kayaking, strength training)

Events completed so far (End of July)
Postal Swim: 1 hour TT: 2950m
SFR Point Reyes Populaire: 75mi 7:15:00
SFR Pierce Point 200k: 12:14:00
Kaiser 5k: 21:45 (2nd AG)
Oakland Running Fest Run the Town Challenge 2015: 21:08 5k (PR!), half 2:13:38 Total 2:34:46
Cinderella Challenge: 86 miles,  7:27 moving time, 8:28 elapsed time
Grizzly Peak Century: 7:56 moving, 9:33 elapsed time + 1 hr to get to start
Alcatraz Crossing
Bay to Breakers: 1:11:10
Golden Gate Trail Run 50k: 8:04:00, 6320' elev
SF Marathon 5k: 21:39 (2nd AG)
Biked Mt. Tam and Mt. Diablo

The swimming is pretty sad, but hard to keep that going with all the other mileage being put in on land. I hoping to catch up when I do my tri-training…