Pip Running

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Filtering by Tag: LCHF

Rolling Off

Today finds me writing another blog post with yet another child at home. Maybe I'm finding time to write since I am housebound due to illness. My run for this morning and my Costco trip have been waylaid along with my workout at my ninja gym.

Things have been kind of weird over here. I have been very much enjoying most of my evenings at home these days. I can't believe I am saying this but cooking for my family in the evening has been rewarding (or maybe it's that little glass of "cooking wine" I discovered) and being here all the hours with them has been fun. Every day isn't a party but we have found ourselves having impromptu wrestling matches and family games develop like "Ball Face". I said Family Fun!  Get your mind out of the gutter. Anyway. this game is literally trying to hit the other person in the face with a ball. My kids found it so ridiculously fun my daughter deemed Monday nights "Ball Face Night".  Even though I would only be gone an hour or two several evenings out of the week guiding my running groups it was enough to miss out on these little things. So when I was asked recently to run a Jeff Galloway training group this summer I was caught a bit off guard. My first thought, of course, was definitely NO!

I know about Jeff. I know about his system but I don't know his system. I have since decided it would be a good learning experience and could actually fit in with my HR training so I said Yes. The commitment is only one day on the weekend. Of which my kids don't miss me too much those mornings, if they even notice I am gone at all. So a fun new adventure is in the works for Pip Running.

My running. What has been happening with my running? I have been working on the sub 127 HR for a few weeks now. I did my first MAF Test on March 6th. I got a 9 or 10 on my HRV that morning so I said let's do it. I started out with a 1 mile walk to my starting point then did a 5 mile jog (which actually turned into a 6 mile jog) as a warm up. I came back to the soccer fields did a 2 mile MAF test there running laps then a 1 mile walk/jog warm down home. I felt pretty good through the whole thing although I seemed to run through every type of weather system. There was sun, wind, snow and ice rain. My times weren't great but hopefully with dropping my HR 5 beats I'll start to see more improvement.

I was pretty happy to see that my HR stayed below 150 even when it spiked up a bit. Those spikes were very short and the intervals are getting closer together (run/walk) in which I hope they just become run. With the take off and landing in running causing the HR to spike up I try to keep my take-offs to a roll-off. If you've ever taken a Chi Running class you may be familiar. I try to keep my cadence high so my feet are off the ground as quick as possible with trying to keep the impact as minimal as possible. The test went as it should with the 2nd lap taking a slight bit longer than the 1st. If I went on to do more laps each successive lap should take a little bit longer than the previous.

Here's a graph of my HRV for the week of the MAF Test.

Here's a graph of my HRV for the week of the MAF Test.

Above is my HRV graph for the week I did the MAF Test. March 5th I received a reading of 3 so I took that day as a recovery day. On March 6 I received a 10 on my HRV so decided this was the day to test. I should note that I got my period later that day which may account for the low HRV the day before. I think the same thing happened last month which is something I will keep a watch on. March 10th was another day that I received a 10 on my HRV. I have been chomping at the bit to do some intervals. It has been a long time, months, since I've done any type of speed work. Since I was training at too high of a HR I was going to wait another 8 weeks at the lower HR but I just felt the need. So I went out on Friday 3/10 and did 5 sprints across the soccer field. I walked a mile first, than ran 1 mile at a tempo pace which maybe I shouldn't have done, did some drills and dynamic stretching before going into my sprints. They felt good. I took some video so I could analyze form but I wasn't happy with the quality. Maybe something not to be done by yourself. Hopefully I can coax one of my friends out there next time to grab video for me. Here are the results:

The 3rd sprint took longer because I went to turn off the camera before stopping my watch.

The 3rd sprint took longer because I went to turn off the camera before stopping my watch.

First of all I realize now these sprints weren't long enough. I needed to go about 30 more yards. Man it felt long though! I also was only planning on doing 4 but I was trying to get a side view video which of course I didn't think of until after I did 4. Work in progress.

I've been cooking up a storm over here lately and trying to toggle meals around to keep my carbs below 30g (20g ideally) and my protein to around 70-80g. Carbs not so much of an issue but there is protein in everything! I have had the most problem keeping that in check. I've done more intermittent fasting over the last week and did both my MAF test and sprints fasted. I did not feel any energy drain before, during or after. Here's a couple pics of the fabulous meals we've been eating (well Mike and I- The kids barely try any of it):

Brussels Sprouts and Hamburger Gratin via DietDoctor.com

I'll have to tell you about my awesome Chocolate Avocado smoothie next time. Well I got most of the recipe elsewhere but I have tweaked it to be my own. I'm a bad Keto-er with my lack of avocado eating. I try to add it in here and there but there is such a small window on when these things are really ripe I tend to miss it. Anyway I think these avocado smoothies have helped and man do they keep you full!

This is what I am doing

I have been conducting some experiments on myself over the past several months. My husband and I began trying to eat LCHF (Low Carb High Fat) first starting with the 2 then 4 week challenge on the Diet Doctor website. I have been trying to keep a strict low carb/ketogenic diet with my macros in the 5/20/75% ratios. Key word here is "trying". It is amazing where you find carbs so it has been a process filtering out the small products you don't ever think much about. I am also finding it difficult to consume as much fat as I need but I can go into more trial and error later as I am playing catch up on this blog post. I have not had weight pouring off of me like many people but I feel I am definitely leaner and my skin is better. My main goal is really to become fat adapted and a fat burning machine.

The next experiment I have been running on myself is HR training. This has also come with many trials and is an ongoing learning process. Using the Maffetone 180 Formula (180-age plus some additional factors) I came up with my number (I talked about it a little bit here in a previous post). Here is where some learning curves have come in. First I started with just 180-age but after reading the additional factors I realized it should be lowered. I had settled on trying to keep my HR below 133 but lowering it again may be an option if I am not seeing progress. I will probably get into why I am doing this more in later blog posts but for the most part I felt after 10 years of running and 4 years of coaching/running group runs I was overtrained and in the black hole. I am currently reading Primal Endurance (and listen to their Primal Endurance Podcast) and so far have found many similarities between Mark and Brad's ideas on training and Lydiard training.

I am a "trial by fire" kind of person so this will be a work in progress and I something I have committed myself to do over the next year. Results so far, I am now slow as shit which tells me my aerobic system was really suffering. However, even though I slowed to a near walk I am seeing improvements in my HR training times and even better than that I feel awesome after my runs. I can do my 2-2.5 hour runs and feel refreshed without aches/pains afterwards. Part of coming out of the hole was finding the joy of running again and I definitely am. I will post MAF tests results in a future blog post as I get into more daily posts about my progress.

I am not a foodie, food blogger or even a person that likes when people post pics of their food but I will do it here because part of the challenge/experiment with changing our eating style is that we have to cook a lot more often. We are discovering new ways to cook, what to cook and new things to eat. The last thing I made was Primal Butter Chicken from the Primal Desire website. I recently purchased a InstaPot pressure cooker and have been having some fun finding new recipes to cook for my family. This was one of them. I am not a huge Indian food person but this was delicious and we got 7 servings out of this recipe. Once I worked out the #'s this is actually higher in carbs than I would like (almost 15g/serving) so something to think about in the future if I make this again.