Active Low-Carber Forums
Atkins diet and low carb discussion provided free for information only, not as medical advice.
Home Plans Tips Recipes Tools Stories Studies Products
Active Low-Carber Forums
A sugar-free zone


Welcome to the Active Low-Carber Forums.
Support for Atkins diet, Protein Power, Neanderthin (Paleo Diet), CAD/CALP, Dr. Bernstein Diabetes Solution and any other healthy low-carb diet or plan, all are welcome in our lowcarb community. Forget starvation and fad diets -- join the healthy eating crowd! You may register by clicking here, it's free!

Go Back   Active Low-Carber Forums > Main Low-Carb Diets Forums & Support > Exercise Forums: Active Low-Carbers > Gym Logs
User Name
Password
Register FAQ Members Calendar Mark Forums Read Search Gallery My P.L.A.N. Survey


Reply
 
Thread Tools Display Modes
  #271   ^
Old Sat, Mar-16-19, 20:08
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,233
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
Default

Youíre killing in over here with the run times and the red dress. 😉
Reply With Quote
Sponsored Links
  #272   ^
Old Sun, Mar-17-19, 09:02
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,388
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

Hey Renee. You get to work out on the ice in a cute little outfit. Why shouldn't I. You're MY inspiration.

Today Kel goes back to school. Boo. She is almost over her cold. That's good news. She insisted on trying an outdoor run yesterday so we gave it a shot through the hills of our neighborhood. She put in 2 miles (faster than me) then called it a day. I put in a total of 4.1 miles - stopping the clock at a 5K.

Mile 1 pace: 10:19 min/mile
Mile 2 pace: 10:34 min/mile
Mile 3 pace: 10:56 min/mile
.1 mile "sprint" to the finish: 9:56 min/mile
Total time: 32:49
Overall average pace: 10:35

My path included 3 passes through a long, steady, uphill grade -- each time sapping a little more energy (and speed) out of me. It was a good workout and a decent time considering the course.

Then I warmed down jogging one more mile.

4th mile time: 11:19
Reply With Quote
  #273   ^
Old Wed, Mar-20-19, 06:03
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,388
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

Another typical indoor run at the Y. I still had a little muscle soreness from the outdoor run a few days ago. I kept the pace comfortable until I was warmed up and didn't push hard until the final mile. Good time overall.

Mile 1 pace: 10:45 min/mile
Mile 2 pace: 10:38 min/mile
Mile 3 pace: 9:45 min/mile
.1 mile "sprint" to the finish: 9:25 min/mile
Total time: 32:00
Overall average pace: 10:20
Reply With Quote
  #274   ^
Old Fri, Mar-22-19, 06:35
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,388
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

Late workout at the Y. Surprisingly I was still sore from Saturday's run -- probably from the jarring of downhill running. I have not done much of that. Anyway, I got a rather relaxing (slow) 30 minute workout in before the Y closed.

Another typical indoor run at the Y. I still had a little muscle soreness from the outdoor run a few days ago. I kept the pace comfortable until I was warmed up and didn't push hard until the final mile. Good time overall.

Mile 1 pace: 11:19 min/mile
Mile 2 pace: 11:16 min/mile
.67 mile slog to the finish: 11:08 min/mile
Total time: 30:04
Overall average pace: 11:15
Reply With Quote
  #275   ^
Old Mon, Mar-25-19, 07:29
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,388
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

The clock is ticking for my upcoming 10K. I needed to get another long outdoor run it. Yesterday I headed down to the school complex during the last 90 minutes of daylight. I was not terribly motivated nor was I full of energy. I'm not sure why. So the plan became the same as my 8 mile run a while back. I ran an easily sustainable jogging pace, I worked in plenty of hills, and I just kept going until the sun went down. My split times, pace, and distance were nearly identical to what I did on my last long run. A really good workout -- but too slow.


Mile 1 pace: 11:46 min/mile
Mile 2 pace: 11:43 min/mile
Mile 3 pace: 11:45 min/mile
Mile 4 pace: 11:57 min/mile
Mile 5 pace: 12:11 min/mile
Mile 6 pace: 11:32 min/mile
Mile 7 pace: 11:53 min/mile
Last .6 mile pace: 11:48 min/mile
Total time: 90:02
Overall average pace: 11:48

I had 2 days rest. The weather was perfect. I should have been revved up and ready to go. But I wasn't. I'm not sure why I can be bursting with energy one day and lackluster the next time out. I'm hoping that race day on April 13th is one of those high energy days.
Reply With Quote
  #276   ^
Old Thu, Mar-28-19, 06:46
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,388
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

Slow 4 mile jog over the neighborhood hills after work. I forgot to start my fitness tracker and didn't notice until well into the first mile. I got a 5K in after starting the jogging app on my watch. The results were not what I wanted at this stage of preparation for the upcoming 10K, but it was a good workout none-the-less.

Mile 1 pace: 11:36 min/mile
Mile 2 pace: 12:01 min/mile
Mile 3 pace: 12:11 min/mile
.1 mile "sprint" to the finish: 11:02 min/mile
Total time: 36:58
Overall average pace: 11:55
Reply With Quote
  #277   ^
Old Mon, Apr-01-19, 10:43
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,388
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

Here is my snapshot of March 2019. Working weekends and working late at month end definitely messed with my workout schedule. I did what I could when I could.

Quote:
Originally Posted by khrussva
Mar 01 - 12,546
Mar 02 - 31,787 - 8 mile outdoor jog - HR 164 - Time: 94:07
Mar 03 - 17,395 - 2 mile indoor run - HR 157 - Time: 22:46
Mar 04 - 14,526
Mar 05 - 18,051 - opted not to run. The legs needed a 2 day break
Mar 06 - 20,736 - 5K indoor run - HR 155 - Time: 33:16
Mar 07 - 15,524
Mar 08 - 19,112 - 5K indoor run - HR 162 - Time: 32:18
Mar 09 - 14,319
Mar 10 - 19,030 - 10K outdoor run - HR 160 - Time: 66:34
Mar 11 - 18,054
Mar 12 - 17,738 - 5K indoor run - HR 166 - Time: 29:54
Mar 13 - 10,611
Mar 14 - 17,904 - 5K indoor run - HR 164 - Time: 30:10
Mar 15 - 11,391
Mar 16 - 24,601 - 4 mile outdoor run - HR 153 - Time: 43:20
Mar 17 - 17,744
Mar 18 - 15,417
Mar 19 - 18,773 - 5K indoor run - HR 161 - Time: 32:00
Mar 20 - 15,741
Mar 21 - 13,752 - 2.67 mile indoor run - HR 163 - Time: 30:04
Mar 22 - 13,651
Mar 23 - 13,516
Mar 24 - 21,301 - 7.6 mile outdoor jog - HR 156 - Time: 90:02
Mar 25 - 16,306
Mar 26 - 15,057
Mar 27 - 25,362 - 4 mile outdoor jog - HR 162 - Time: 46:58
Mar 28 - 15,058
Mar 29 - 12,342
Mar 30 - 10,208
Mar 31 - 18,792 - 2 hour walk/run/sprint workout. 7.67 miles

March Summary

Total Steps: 525,832
Total Miles: 253
Average Daily: 16,962
Miles Bicycling: 0


After 3 days of no running due to work, I finally got something in last Sunday afternoon at the school complex. I wasn't feeling up to a long jog, so I decided to make it a HIIT day. I could push myself in short bursts.

Of the 7.67 miles I did over the 2 hours, approximately 3 miles were running. I ran up the hills with pace, walking down the hills. I ran the rough terrain of the cross-country trail through the woods. I finished up at the track -- sprinting the straight stretch and walking the corners. 7 sprints in all.

I may not have been into a workout when I started; I did feel good afterwards, though.

Last edited by khrussva : Tue, Apr-02-19 at 12:02.
Reply With Quote
  #278   ^
Old Tue, Apr-02-19, 21:11
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,388
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

Rain this afternoon. Nice to have the Y to go to. Another 5K tonight. The leg muscles were still recovering from Sunday. Miles 1 & 2 pretty easy. Mile 3 it was tougher to keep up the pace. Decent pace. Good workout. 25K steps today, including lots of walking at work.

Mile 1 pace: 10:33 min/mile
Mile 2 pace: 10:21 min/mile
Mile 3 pace: 10:36 min/mile
.1 mile "sprint" to the finish: 10:05 min/mile
Total time: 32:30
Overall average pace: 10:29

__________________
Reply With Quote
  #279   ^
Old Fri, Apr-05-19, 07:11
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,388
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

The software conversion from hell at my job has really screwed up my training plan this week. Late nights and weekend hours at work have taken their toll. This was supposed to be my hardest workout week in prep for the 10K. Oh well. I got some workouts in. I've had a good year doing something every week to improve my fitness. Next week I should get my best 10K time yet. I doubt it will be sub 60 minutes, though.

Even though I did stick to my workout plan all year, my weight creep through the summer and fall came back to bite me in the butt. I have managed to lose that weight only to get back to the weight I was at for last year's 10K. In 2016 & 2017 I was approximately 10 pounds lighter. When it comes to jogging those 10 pounds make a difference. My #1 goal for the coming year will be to concentrate on weight loss. I want to jog the 2020 10K weighing under 200 pounds -- preferably closer to 190. I will continue to jog regularly and will likely revert back to MAF (low zone cardio) for at least 6 months. I do think it helped and it was quite enjoyable.

Here are my results at the Y last night. I had to work late again, gulped down dinner at 8pm and then rushed off to the Y for my workout. I was not terribly motivated. A decent, steady jog. That's what I did.

Mile 1 pace: 11:44 min/mile
Mile 2 pace: 11:14 min/mile
Mile 3 pace: 10:57 min/mile
.1 mile "sprint" to the finish: 9:09 min/mile
Total time: 34:48
Overall average pace: 11:14

I was still feeling the Sunday HIIT workout last night. I'd like to get an easy practice 10K in this weekend as my last long workout, but I won't be doing much tough hill climbing. I want to be fully recovered by race day. For eating prep this year I plan on doing the Feldman protocol in the 3 days before the race - getting plenty of fat and eating at or above what I burn each day. Then I'll run 12 hours fasted on Saturday morning - black coffee, water & electrolytes only. We'll see what that does.

I'm really looking forward to this year's 10K -- having both 'at home' daughters & their boy friends participating. Kelsey is going to have an amazing time this year. She has worked hard since the last 10K I'm already proud of her.

Last edited by khrussva : Fri, Apr-05-19 at 08:03.
Reply With Quote
  #280   ^
Old Sun, Apr-07-19, 20:03
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,233
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
Default

Dang work! Donít they know theyíre interfering with your training 😡

Sounds like youíve got a good plan for the race. Iíll be eager to read about your results. I am competing that day, too, with the ladies and no individual events.

Wishing you a good and speedy race!
Reply With Quote
  #281   ^
Old Sun, Apr-07-19, 20:49
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,388
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

Thanks Renee. I'm looking forward to seeing my results this year, too. I have worked all year for this day. What ever the results "the work" has been good for me and the 10K is just a measure. The 10K is more about doing things with the kids. That is what makes it special.

In spite of working another 9 hours on Saturday, I managed to get two outdoor runs in this weekend. On Saturday I squeezed in 2 miles before dark -- time 21 minutes. Today I ran 7.5 slow and steady miles at the school complex, including the cross country trail through the woods, one time up "murder hill" and then up and down several other smaller hills before finishing up at the track. I did not push hard. I just kept going until 90 minutes had passed.

It was hot today -- just like last year's 10K. I don't do hot well. The first 6 miles were OK. The last mile and a half I was overheating. I weighed before and after today's noon workout. I was down 6 pounds in sweat! The forecast for next Saturday is for light rain and temps in the low 50s during the race. Thank God! I don't need another repeat of today. It was a good workout, but I was sapped for energy the rest of the day. That is not the case when I run in cool weather.
Reply With Quote
  #282   ^
Old Wed, Apr-10-19, 09:56
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,388
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

My results at the Y last night...

Mile 1 pace: 11:33 min/mile
Mile 2 pace: 11:16 min/mile
Mile 3 pace: 10:53 min/mile
.1 mile "sprint" to the finish: 9:11 min/mile
Total time: 34:36
Overall average pace: 11:10

Again a decent, steady jog. I felt full of energy running on tired legs. It seemed to me that I was moving faster than the time showed. I'll do an easy 2 mile jog at the Y tonight as my last run before Saturday's 10K. My legs should be well rested on race day.

I'll be eat plenty (mostly more fat) over the next few days. Saturday morning I'll have some fat in my coffee before the race. No carbs or protein. I'm essentially doing the Feldman Protocol - eating keto at an energy surplus in the 3 days before the event. The "event" in the Feldman protocol is a cholesterol test with LDL results that should be lower as a result of the protocol. Dave Feldman theorizes that surplus energy from eating loads of fat decreases the need for energy from the liver - bringing down the LDL-C. I want to see if that surplus energy is there for me on race day. I've had a few LCHF pig out days over the past few years. I've often noticed that a day or two later I have plenty of extra energy while at the same time having a greatly reduced appetite. Based on my results here in this journal, I think that a sub 63 minute time is possible. We'll just have to wait and see how this prerace eating strategy plays out in real life. The spirit of completion should help move me along as well.

Kel ran her last practice 5K last night. She did the first mile sub 9 minutes and finished the 5K in 31 minutes. The 2 mile loop that she runs at GMU is mostly downhill for the first mile and nearly all uphill on the 2nd mile. Two laps around that is a serious workout. She is ready to take her dad down this year. I'll give it my best shot, but I think that she's got me beat this year. Now all she has to do is prove it.

The forecast for Saturday morning has changed. It is now supposed to be overcast, slightly humid, with rain possible. Temperatures in the mid 60s. It won't be as hot as last year, but I'd have preferred a cooler day. Maybe the forecast will change a gain -- for the better or for the worse. What will be will be.

Last edited by khrussva : Wed, Apr-10-19 at 11:49.
Reply With Quote
  #283   ^
Old Thu, Apr-11-19, 07:47
mviesprite's Avatar
mviesprite mviesprite is offline
Senior Member
Posts: 13,663
 
Plan: Suzanne Somers; LC
Stats: 182.5/165/105 Female 5'
BF:Melting!
Progress: 23%
Location: NE Ohio
Default

Ken, wishing you great luck and a temperate day for your race!
You've worked hard to get ready for this!
Kat
Reply With Quote
  #284   ^
Old Thu, Apr-11-19, 11:59
khrussva's Avatar
khrussva khrussva is offline
Posts: 7,388
 
Plan: My own - < 30 net carbs
Stats: 440/209/210 Male 5' 11"
BF:Energy Unleashed
Progress: 100%
Location: Central Virginia - USA
Default

Thanks for your support Kat. Much appreciated.

Last night's visit to the Y was my last run before race day. I had just pigged out on a huge LCHF dinner, so I wasn't out to break any records. Good run. Good pace. Now it is time to rest.

Mile 1 pace: 11:27 min/mile
Mile 2 pace: 10:32 min/mile
Total time: 21:59
Overall average pace: 11:00

Tonight I'm heading downtown with Courtney to pick up all of our race bibs and t-shirts. Tomorrow my wife will zip up I-95 to gather up Kel and her BF. There will be 5 of us participating this year and for the first time my wife plans to be waiting for us at the finish line. Looks to be a crazy fun day.
Reply With Quote
  #285   ^
Old Fri, Apr-12-19, 01:10
Ambulo's Avatar
Ambulo Ambulo is online now
Senior Member
Posts: 1,285
 
Plan: No GPS/OMAD (23:1)
Stats: 150/127/120 Female 64 inches
BF:
Progress: 77%
Location: the North, England
Default

Hoping the weather and the force are with you tomorrow and you get the result you deserve for all the hard work.
Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 02:18.


Copyright © 2000-2019 Active Low-Carber Forums @ forum.lowcarber.org
Powered by: vBulletin, Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.