If you’re lucky enough to be in the mountains, you’re lucky enough!

Sunday, November 27, 2011

Good Tempo Run (and some reading material)

It started out cold this morning, but warmed nicely into the 40's by the time we were running.  We headed out for a tempo run on the Santa Fe Trail (postponed from yesterday), and judging by how the legs felt, the bike intervals tuned them up pretty well!  I wasn't sure what to expect, but the turnover felt really good out of the box and I settled in to a nice steady pace.  The section of Santa Fe Trail we normally use for these runs heads north from Woodmen Road onto the US Air Force Academy.  It is a gradual climb out, but somewhat "rolling up" with a couple hills out past the 4 mile mark.  So the inbound trip is generally "rolling descent" which makes for a good setup to negative split the return...usually.  Today was a challenge as I turned around at the 5 mile out mark, there was a pleasant headwind (sarcastic italics applied...).  Anyway, the run was good and there were lots of people out after the COLD yesterday (guess I should not have been gloating on the 67 degrees Thursday...).  Pushed pretty good on the out and then fought hard to negative split the return trip with the wind.  Ended up having my best pace for this 10 mile section at 7:21/mi.  Here are the splits:

Mile 1 ~ 7:39
Mile 2 ~ 7:13
Mile 3 ~ 7:33
Mile 4 ~ 7:32
Mile 5 ~ 7:49
Mile 6 ~ 7:28
Mile 7 ~ 7:16
Mile 8 ~ 7:10
Mile 9 ~ 7:05
Mile 10 ~ 6:56

Good day out there - sorry, no photo taking when trying not to cough out a lung ;-)  Will most likely try to continue these as much as possible over the winter as they have certainly ramped up the fitness and improved our overall running!  Kathleen had a decent day - not where she should or wants to be at just over an even 8 average but OK considering she is coming out of a serious funk cycle with the Graves - that roller coaster is getting old, but a post for another time will address those issues :)

Shoes - K Nike Lunarfly Trail
S Saucony Kinvara
I don't often throw out what is on the reading docket but, in the vein of improved overall health, this is the current read, (thanks to ultra runner, Matt Hart, for the recommendation): 

Now, this is potentially dangerous reading for me since my brother in law (and his dad and brother) are king sized wheat farmers.  Ouch.  I would certainly hate to be disowned by part of Kathleen's family.  However, there is some important background info you need to know, just so you don't think I am out on a limb.  Kathleen was having some intestinal distress about 18 months ago (which knowing what we know now may have been partially related to early onset of the Graves) and dietary experimentation ensued - starting with cutting many wheat and gluten products from the diet.   Needless to say, this affected my diet as well (voluntary, mind you) but not nearly to the extent of hers.  There have been several noticeable changes that have resulted from the "gluten-light" diet we adopted.  Aside from the improved intestinal tract health for Kathleen, something unexpected occurred for both of us.  When Kathleen's blood panel was done for Graves in February, her total cholesterol was down 60 points.  Since we have always considered her high-normal level as family linked, we initially thought this drop may have been a side effect of the disease.  But, when I had my annual physical done recently, my total was down 34 points.  Hmmm, head scratcher?  The other significant change for me is that I am carrying 7 to 9 pounds less on average, maintaining a weight I have not seen in over a decade yet gaining on my fitness and strength.  More head scratching...  Now, I am certainly not advocating that everyone drastically changes their diet - we had reasons for it that were our personal choice for experimentation.  However, if you decide to pick up this book and start reading Dr Davis' pages, don't blame me for what might happen.  The documentation he provides is staggering. You might just find yourself thinking about doing this:
Bye, bye wheat....


Last, but not least, more Christmas goods for you.  One of our old faves, David Crowder Band, has been performing this on their farewell tour - their rendition of Christmas Eve-Sarajevo (Carol of the Bells), ala TSO.  There is some talking at the start - music begins at 1:14 in - Enjoy:


Jennifer said...

Great pace for that tempo run! I always have been careful with wheat, I love my whole grain pancakes with oatmeal, flax and blueberries, but almost never have bread with my meals. I find that if I get into a wheat heavy diet for some reason (like when the new bread store that opened last month)I am usually miserable and having some IBS. Sounds like a great book and I am going to check it out. Thanks!

Happy Feet 26.2 said...

such a timely post for us.....I'm thinking Chad has some wheat issues...can't get him interested in researching a gluten free diet and I'm not sure he would change his eating if he researched it, but I was thinking this winter would be a good time to try a gluten free month. I would love more info./help so I will get the book and do some research for him. (not to mention, my family medical history is totally scary so with those numbers, I can benefit too) thanks keep the tips/findings coming.

Thanks for the comment on my blog. You are soooo correct. (my response on the blog)
I totally believe that you can NEVER go wrong with speed work. However, at my age, I don't think I can MOST effectively dual train any longer. to do MY absolute BEST, I need to focus on marathons, or 5ks. This 26.2, 12 wk program had 3-4 speed work days in it. That is not a lot for me to max out my 5k time. Also, for 5ks, I would do some shorter speed work, like 200s, 400s.

With all of that being said, I totally agree, speed will help distance, just as my high mileage this summer/fall helped my 5k speed (PR).

With those tempo times...I would say you know a LOT about speed. Keep the ideas coming...
Thank You!

njschout said...

Yes, Wheat Belly is a very thought provoking book. However,I suggest that all those who have thyroid or stomach issues be tested for Celiac disease before they go on a gluten free diet. Celiac disease is very serious and is often overlooked. I have Celiac disease which took years to be diagnosed. I also believe that everyone willfeel better on a low wheat or wheat free diet. Nell

ajh said...

Sorry to hear about the continued roller coaster ride for Kathleen.
The book sounds interesting. I can't imagine doing it but who knows? My cholesterol is higher than it should be - normal to high also - so I will star this and get back to it when I feel more ready!

njschout said...

Thanks, Kathleen, for your comment. All the best with finding answers. I also am always researching, trying to find answers to issues I have. I enjoy your blog and your photography.
haapy running. Nell

njschout said...

I meant, happy running. : )

Jill said...

"They" say you average about 8 minutes faster for a marathon for every 10 lbs lighter you are (somewhere there has to be a line somewhere where you are TOO thin though, right?) so I can see why your speed is picking up with the downed pounds. I think there's a lot to be said about the gluten and the way we perform, experimentation is always so interesting, and valuable. I will definitely pick up the book ... I wonder if my Iowa relatives will like it as a Christmas gift?!? Oh wait, they were dairy farmers...I think it's okay, just not the one on how bad milk products are! :)

Jill said...

Opps....apparently, I like the word "somewhere" today. Hahah. Happy Wed. Enjoy the day before the big snow hits tonight. Bleh!

Johann said...

Great running! Can you run outside the whole of winter? I should take lot more care about what and how I eat. I'm really bad with that.

Dawn said...

Incredible pace on your run!
Curious....do you get a ton of snow during your winter there? I'm finding it tricky where I live....

Like the Christmas Music. Made me want to go run:D

Ace said...

My recent pacing is very similar to yours....if it per/kilometer.

Keep up the good work!

Meg said...

THose are some great paces for the run, sevens just look awesome written down, right?
That book scares me as I love, love, love bread!!
Happy Holidays to my mountain friends!

Generation X (Slomohusky) said...

Happy Holidays!

FYI - I needed to change the URL on my blog to cheerfulrunner.blogpsot.com. some nice one hijacked my previous one in my blogging absence.

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