A Fundamental Guide to Long Runs

A Weekly Slow, Long Anaerobic Run is a Key Building Block to Your Training Program

Photo of Kelly R. Smith   by Kelly R. Smith

Long run on an asphalt highway
Long run on an asphalt highway
index sitemap advanced

Ads we feature have been independently selected and reviewed. If you make a purchase using the links included, we may earn a commission, which helps support the site. Thank you for your support.

Many runners, especially newbies, are of the mindset that running long is a workout done solely for preparing for a half marathon, full marathon, or an ultramarathon. In actuality, there’s quite a bit more to the story. They are an important part of a properly balanced training program for runners of all stripes. It is just one aspect of the 10 habits of highly-successful runners. By the way, the same logic applies to walkers as well; just adapt the concepts as needed. Aerobics is aerobics.

Weekly long distance runs also supply key benefits for athletes that are preparing for a 5K, 10K, or any distance. It also keeps the body from plateauing for individuals intent on burning calories for a weight loss program.

In short (pun not intended), longer distance, slower workouts are just one more factor in a comprehensive workout program. Your easy and recovery runs should make up the bulk of your program in order to avoid injury. Although the term has fallen by the wayside, we used to call this LSD (Long, Slow Distance).

Round out your weekly routine by adding in some interval workouts, fartlek, tempo runs, and sporadic pick-ups to activate your fast-twitch muscle fibers for developing speed. Adding in some hill training will boost leg strength and teaches your legs to handle lactic acid build-up.

Whatever type of workout you have planned for the day it’s important to stick to your workout warm-up routine. It might not seem necessary for a slow long run but in fact, it is. And after all, there is something to be said for conforming to habit to keep you honest. The importance of rituals in our everyday lives keeps us balanced.



Long Distance Running Stimulates Physiological Adaptations

Running Times (sadly, a now-defunct magazine) coach and columnist Greg McMillan rightly pointed out that there are 3 distinct physiological adaptations that distance training provides us with.

  • New capillary growth. What are capillaries? These are the smallest of blood vessels; the more you have, the more oxygen-delivery your body is efficiently capable of. The end result is that they enhance your ability to do work. Capillaries are also key during the process of dissipating heat as they direct more blood close to your skin.
  • Musculoskeletal strengthening. As Arnold the Terminator would say, “I’ll pump you up!” Similar to the way lifting weights strengthens particular target muscles, when you add stress to your legs it promotes ligament, tendon, and muscle strengthening. To maintain and build bone density be sure to get enough calcium and vitamin D in your diet. As far as supplements go, a CoQ10 dietary supplement is highly encouraged for the many benefits for runners, especially us, ahem, older ones. See the graphic below.
  • Enzyme changes. Running long distances encourages an increase in the number of enzymes in the legs.
  • Improved mental functioning. Studies have shown that aerobic exercise such as running improves memory and brain cell functioning.
The many benefits of CoQ10
The many benefits of CoQ10

Increase Your Running Distance Slowly but Surely

The majority of wise runners do their weekly long runs when they can allocate the time for both the run and the requisite recovery; usually, this means the weekend. I’m comfortable with my long run on Saturday and my recovery run on Sunday. Just this morning I did my long run followed by a mile cool-down walk. I never used to do the cool-down but it really helps to give your heart rate a wee bit of time to come down. It really does take this long when the temperature is in the mid-to-upper 90s. Just look at a marathon training schedule and you will see that two things stick out. First, the run distance increases adhering to the traditional 10 percent rule.

Secondly, the 10 percent build-up happens every other week in most plans; a good distance on the alternate week is generally about 10 miles for a good maintenance-distance run if you are training for a marathon. It goes without saying is that this rule becomes even more important as one gravitates to longer and more intense endurance events. The second caveat of the 10 percent rule is to limit your total weekly mileage increase to 10 percent.

Make the Long Run a Social Event

There are good reasons for making your long run a social event. And, not because “misery loves company.” Rather, because accomplishment loves company. This is one of the best benefits of running clubs. It is certainly much easier to roll out of bed in the sleepy pre-dawn hours when you know your comrades are waiting for you to start laying down the miles. In fact, distance training and comradeship are the foundation of many long-lasting friendships.

As an example, organizations like USA Fit have made a cottage industry of it, and some would say, have taken the concept too far (strongly encouraged to buy merch, etc.) They’re everywhere; in Texas alone there are at least 20 clubs.

These kinds of organizations seem to be largely responsible for the growing phenomenon of marathon walkers (sometimes called turtles). Not that there is anything wrong with that as long as the race organizers let walkers start at least a couple of hours before the gun for the runners goes off.

Hopefully, this guide to long runs has encouraged you to to insert them into your training regimen. Your heart will thank you, your bathroom scale will thank you, and of course it goes a long way towards managing insomnia.


Further Reading


Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.

About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at Considered Opinions Blog where he muses on many different topics.

where he muses on many different topics.

Top New Year’s Resolutions; Path to Success

Strategies For Self-Improvement During the Covid Pandemic

Photo of Kelly R. Smith

  by Kelly R. Smith; © 2022

Running for fitness and health
Running for fitness and health
index sitemap advanced

This article was updated on 01/05/22.

Ads we feature have been independently selected and reviewed. If you make a purchase using the links included, we may earn a commission, which helps support the site. Thank you for your support.

As the old year fades into the sunset and the new one is ushered in, people all over the world will be indulging, not only in partying but in vowing to self-help. To make permanent changes, you must make new habits. Here is a list of the top New Year’s resolutions year after year.

  • Getting in better physical shape. This is one we should all be doing and there is always room for improvement. Choose something you enjoy — running, walking, cycling, swimming, yoga; the list is endless. Physical fitness can be as frugal or expensive as you want. My favorites are running and walking (with the dog). I only shell out about $200/year in running and/or walking shoes. The walking shoes I currently have on order the Rockport Men’s Activflex Sport Perf Mudguard Walking Shoe model. That’s quite a mouthful, isn’t it? Can’t wait to try them though. When you put in as many miles as the pooch and I do, you have to baby your feet.
  • Stop procrastinating. The largest obstacle keeping most people from closing in on their goals is the natural desire to relax and indulge in some frivolity rather than working hard. As soon as you get used to procrastinating it’s hard to avoid, so be prepared to put in a lot of work to change this normal tendency.
Low-carb spaghetti carbonera
Low-carb spaghetti carbonera

Eat healthier. We could all do a bit of cleaning up our eating habits. The good news is that access to better food choices is better than ever. Try making something new like my low-carb carbonara pictured above. Eating out is fun but spending time in the kitchen will save you money (so you can pay for that workout gear) and allow you to control the ingredients. Go with whole wheat bread rather than fluffy white. James Hamblin of The Atlantic says, “As many eaters of bread came to understand that white bread is a nutritional equivalent of Pixy Stix—the nutritious, fibrous shell of the wheat having been removed, leaving us with only the inner starch, which our bodies almost instantly turn into sugar—it needed some rebranding.” Eat more fruit. Incorporate nuts into your daily eating regimen. Try a new diet. Experiment with new ways of preparing unprocessed food. For example, I’ve recently been making chicken and beef jerky as well as low, low-cost dog treats in my food dehydrator. And remember, if you are on a weight-loss journey, it is not all about compulsive overeating, it is also what you eat.

Lose weight (if you need to). There is a multitude of diets out there. Some work and some don’t. I personally have used intermittent fasting with success. It is restrictive in the sense that you have to wait for mealtime, but the great thing is that when you do eat, you are not restricted like you are on the Atkin’s Diet.

Expand your confidence and take some chances. Most people don’t exercise their confidence enough and this limits their potential. This is true in the workplace and out of it. In fact, in most cases, workers that display confidence are the ones that get ahead. This is true of taking chances as well. If you don’t try, you’ll never know. The best time to start the new you is the beginning of next year when New Year’s Eve is in the rearview mirror. Try making a list of things you’ve always wanted to do and go for it; kind of like a bucket list.

Bring in more money. It’s never enough, is it? The more you make, the more the government will “confiscate” to pay for things like Biden’s bloated Build Back Better bill. While it is important to strike a work/play balance in life, there’s a lot to be said for having a cash cushion. It is never too soon to plan (and save) for retirement. Take up a new side hustle while keeping your day job. Nothing ventured, nothing gained. And while we are on the topic of bringing home more bacon, consider improving your credit score.

Stop smoking. This one is a classic. Unfortunately, it is one of the hardest to achieve. I should know; I quit about 35 years ago. While we are on the topic, the jury is still out on vaping. Whichever habit is in question, it’s too much money for too little return. Besides, it really looks dumb. What, are you a whale coming up to the surface to vent your blow hole?

Indulge in more quality sleep. Most people don’t get enough. The recommended amount is 7-8 hours. Do you get that much? According to livescience.com, “About 65 percent of Americans get a “healthy” amount of sleep, or at least 7 hours a night, while 35 percent get less than 7 hours of sleep per night.” My Garmin 235 watch syncs with the computer and one of the things it does is generate a graph of my sleeping time and pattern. It’s very eye-opening.

A money house
A money house

Read more books. Everything competes for our attention today — the internet, TV, radio, the cell phone. Books may seem old school but they educate, entertain, and improve the function of our brains more than anything electronic. And if you use your local library, it’s a (gasp!) free activity! One of my best reads this past year was Dennis Prager’s Rational Bible: Exodus. That said, electronic still has its place, and it can be portable. I favor the Amazon Fire HD 10 Tablet because it comes with the Kindle app built-in. Here’s a list of my book reviews.

Get out of debt. We’ve already touched on the topic of making more money. If you are in debt (and who isn’t) it is just as important to change that. Look into consolidating your loans. Move credit card balances to a lower-interest card. Ditch your bank and join a credit union; you will get favorable interest rates on savings and loans. All these small changes add up.

Learn a new language. This is good for your brain health and communication skills. For example, I am fluent in Spanish. Living in Texas, that’s a good thing. Learn a language that you can use locally. Use it or lose it, as they say.

Maggie the Border Collie
Maggie the Border Collie

Adopt a pet. We’ve got 4 adopted dogs. Science tells us that pets are good for us so we must really be doing great! Even petting your dog has been shown to lower blood pressure. Of course, having a pet involves responsibility so be ready for that.

Take up a new hobby. As an example, my favorite is woodworking. Some people even parlay this into a side gig.

Hopefully, this list of top New Year’s resolutions will get you off to a great start. Share it with your friends and social media! Enjoy a bit of frivolity as the old year drifts away.


Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Millions of readers rely on information on this blog and our main site to stay informed and find meaningful solutions. Please chip in as little as $3 to keep this site free for all.

 




Visit Kelly’s profile on Pinterest.



About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at Considered Opinions Blog where he muses on many different topics.

Exploring the Seabrook Hike and Bike Trails

index sitemap advanced
A Park Bench along the Seabrook Hike and Bike Trail System
A Park Bench along the Seabrook Hike and Bike Trail System

Seabrook, Texas was founded in 1832. It is just on the north side of the Kemah Bridge on Highway 146. Like most municipalities, as the years went by it added parks to the community. The real stroke of genius was connecting many of these parks with a crushed granite trail. This became the Seabrook Hike and Bike trail.

Parking at the Seabrook Trails

There are three convenient places to park safely. The easiest is the swimming Pool parking lot at Miramar Park, halfway between Todville and Meyer. The second is where Hester Park meets with Todville. The third is at the intersection of Todville and Red Bluff Road.

This trail system is one of my go-to spots for running and hiking. Depending on which options you choose, it is easy to get in ten miles. It doesn’t hurt that trails are so much more forgiving on the knees than concrete. Any kind of exercise is beneficial, whether you take health supplements or not.

Hester Park Bamboo Forest
Hester Park Bamboo Forest

Many, many years ago Hester Park was a working nursery. The land got donated to the city and many of the plants and trees that had been for sale just stayed where they were and thrived, like this bamboo.

Hester Park Crepe Myrtles
Hester Park Crepe Myrtles
Lilies Along the Trail
Lilies Along the Trail
A Massive Oak Tree has Its Limbs Supported
A Massive Oak Tree has Its Limbs Supported
Oak Tree
Same Oak Tree, Different View
Wild Muscadine Grapes
Wild Muscadine Grapes are Abundant Along the Trail (Yum) and are Ripening Now (Late June)
Pine Gully Along the Seabrook Trails
Pine Gully Along the Seabrook Trails

Every now and then an alligator can be spotted in Pine Gully. Other wildlife such as herons, hawks, egrets, turtles, rabbits, javelina, and deer are abundant.

A Heron Waiting for Lunch
A Heron Waiting for Lunch
The Old Iron Bridge
The Old Iron Bridge
The Bridge and Pine Gully
The Bridge and Pine Gully

Seabrook Lucky Trails Marathon

The trails are also the location of the Lucky Trails races each March. An entire weekend is a flurry of activity with a full marathon, half-marathon, relay marathon and 5K. The weather is almost always perfect and these events have no problem selling out.

The Bridge Leading to Pine Gully Park
The Bridge Leading to Pine Gully Park
A Racing Firefighter at the Lucky Trails Marathon.
A Racing Firefighter at the Lucky Trails Marathon.
Passing the Gazebo at Todville Road and Red Bluff Road
Passing the Gazebo at Todville Road and Red Bluff Road

The bottom line? If you are looking for a good way to spend the day, why not explore the Seabrook Hike and Bike Trail System. As an added bonus, the Kemah Boardwalk is only a couple of miles away.


Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.


About the author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation and financial and energy trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.


Lower High Blood Pressure Naturally

There Are Many Ways to Treat Hypertension Naturally With Your Doctor’s Approval

Photo of Kelly R. Smith   by Kelly R. Smith

Omron Evolv blood pressure monitor
Omron Evolv blood pressure monitor
index sitemap advanced

Ads we feature have been independently selected and reviewed. If you make a purchase using the links included, we may earn a commission, which helps support the site. Thank you for your support.

They call high blood pressure, or hypertension if you will, the silent killer. That’s because there are no outward symptoms. If you have it you’ll only know if your doctor slaps the arm cuff on and tests it. Your dentist might do it before a procedure as well.

If you are diagnosed with high blood pressure, the first thing your doctor will do is tell you not to smoke, exercise more, and possibly lose weight. And then comes the inevitable hypertension medication. The problem with BP meds is that they all have side effects. The good news is that most of these medications are not all that expensive, even if you don’t have conventional insurance or Medicare Part D.

For example, I take Lisenopril and one of the side effects is that it makes me lethargic. I could tell you a thing or two about blood pressure meds and running. It also gives me a persistent cough. Luckily, there are some non-med things you can do to bring down your BP naturally.

Lower Blood Pressure by Slowing Your Breathing

Sounds like magic, doesn’t it? Well it’s not. The Resperate device has been proven to lower blood pressure. The idea is that using ear buds , a chest sensor strap, and the small device, it guides the user to breathe ever more slowly using guiding tones. The sensor monitors breathing and slows the tones accordingly. This has the effect of relaxing the blood vessels, thereby lowering blood pressure. Using the device over time has a cumulative effect. It is the only FDA-cleared device on the market to do this.

Foods to Lower High Blood Pressure

  • Watermelon. The important component here is citrulline . Once consumed, it’s converted to  L-arginine which is the precursor to nitric oxide. In the body nitric-oxide relaxes the blood vessels which causes the blood pressure to decrease.
  • Ginger- Cinnamon – Cardamom Tea. Ginger and cinnamon are both warming spices that improve circulation. Cardamom is an herb used to treat many conditions. In addition to high blood pressure, it is also effective with liver and gallbladder issues, bronchitis, urinary issues, and more.
  • Onions. The key ingredient is a powerful antioxidant known as quercetin. Quercetin helps lower blood pressure. It also helps to treat chest pain, and angina. It effectively lowers the risk of stroke and heart attack. The best way to get as much of this enzyme as possible is eating your onions raw or lightly cooked.
  • Hibiscus Tea. And you thought it was just a pretty flower! Tufts University conducted a study during which participants sipped three cups of a hibiscus tea daily. They lowered systolic blood pressure by 7 points in a 6 week period on average. These results are on par with many prescription medications.
Click to receive your FREE copy!
  • Pomegranate Juice. This fruit contains natural ACE inhibitors. These prevent those enzymes from damaging your circulatory system. The juice of the pomegranate performs like the medications doctors prescribe for high blood pressure.
  • Dark Chocolate. Good news for me and perhaps for you too! A Harvard study found that consuming just one small square of dark chocolate daily can assist in lowering blood pressure. The higher the cacao percentage the better. Look for over 70%. This study concurs with the growing body of research into the heart-healthy benefits of flavonoids. These compounds present in unsweetened chocolate cause dilation of the blood vessels.
  • Flaxseed. In 2013 a study was published in Hypertension that reported that flaxseed consumption lowers blood pressure in hypertensive patients. Over 100 patients that had been diagnosed with peripheral artery disease were in the study. This condition is associated with hypertension. The patients were assigned to either the flaxseed group or the placebo group. The former ate 30 grams of flaxseed every day for 6 months. There are many ways to add flaxseed to your diet. I even add it (milled of course) to my homemade hot sauce. Omelets? Oatmeal? Salad dressing? Yes, yes, yes.
  • Beetroot Juice. Although some of pressure-lowering effects are due to the minerals it contains, like potassium and magnesium, the real powerhouse here is the high concentration of nitrates. Consuming beetroot juice results in these nitrates being rapidly converted into nitrites by bacteria that live on the surface of the tongue, and in saliva. Next the nitrites are absorbed into the circulation system. Here they make a gas called nitric oxide (NO). This is a cell-signaling molecule which has a powerful relaxing effect on the small muscle fibers in your blood vessels. Consequently, the blood vessels dilate and your blood pressure falls.
  • Nuts. Who doesn’t like nuts? Pistachio nuts seem to have the strongest effect when it comes to reducing high blood pressure. According to the American Journal of Clinical Nutrition, 21 clinical trials, all carried out between 1958 and 2013 bore out this conclusion.

This list will get you started on a delicious way to control your high blood pressure. If you have been diagnosed with it (or just are interested in tracking your health, like you do your weight), it’s a good idea to monitor it on a regular basis. Personally, I use the Omron Evolv Blood Pressure Monitor

It is very accurate and eliminates all the hoses and units. It’s just the cuff that has its own readout. It communicates to your phone by a Bluetooth app if you want to keep a running record of your results.

I hope you enjoyed this article on lowering high blood pressure naturally and found it helpful. If so, please share the link with friends and social media. And if you have some related ideas please share them with our readers in the comment section below. Thanks for visiting!

Further Reading


Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation! We stay in business by relying on our readers rather than a snarky paywall.

 




Visit Kelly’s profile on Pinterest.


About the author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation and financial and energy trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.


Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

A Book Review

index sitemap advanced

At first glance, this book by Alex Hutchinson would seem to be just another running book. After all, that’s what the cover photo shows. But in reality the book examines the slippery nature of endurance by looking not only at running, but also mountain climbers, skiers, cyclists, free diving, and more. Regardless of the activity, the boldest among us continue to push the known boundaries of endurance.

Is There a Limit to Endurance?

This is the central question of the book. It turns out that endurance is analogous to nutrition; every day it seems some “qualified person” comes up with the latest and greatest theory. Case closed; mystery solved. Well, until the next day. Then someone comes along and changes the game; moves the marker.

New records are constantly being set, from 25-year-old medical student Roger Bannister’s 4-minute mile to Eliud Kipchoge of Kenya setting a new world marathon record in Berlin. He ran an amazing time of 2:01:39. Ask anyone who is a distance runner; this time is phenomenal under any circumstance. Kipchoge says, “It’s not about the legs; it’s about the heart and the mind.”

He’s on to something there and that is precisely what this book explores. We can talk about physiology all day long but there is something else going on here. The real issue is that the “something” is so hard to quantify.

This book is a must-read (or in all honesty a must-listen since I listened to the audible.com release on my long runs) for any of us weekend warriors who are looking for a little bit more inspiration. The latest nutritional supplement may give us an edge or not but is it real or a placebo effect? Does it matter? You decide.


Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.


Should Runners and Others Supplement with CoQ10?

by Kelly R. Smith

Health Benefits of CoQ10
Health Benefits of CoQ10
index sitemap advanced

This article was updated on 11/01/20.

To use fitness supplements or not to use fitness supplements; that is the question. Like nutritional needs, the definitive answer seems to flip-flop periodically depending on the most recent studies. Sometimes these “studies” are actually funded by a supplement manufacturer and that is certainly a red flag.

But many times they are conducted independently by reputable sources — these should be taken more seriously. Look for researchers from universities or sports  research labs for the most reliable results.

Do Athletes Have a Special Need for CoQ10?

The general consensus to this question is “yes,” CoQ10 supplements are key. Although sedentary people also need it, runners and other fitness enthusiasts have special needs to satisfy. As the image at the top of this article shows, it helps in areas such as energy, inflammation, cardiovascular, and soreness (think 
DOMS or Delayed Onset Muscle Soreness).

Another area of benefit is the antioxidant CoQ10 provides. Antioxidants protect us from the damaging effects of free radicals. These are produced in our bodies when we are exposed to things like sunlight, chemicals, and airborne pollutants such as vehicle exhaust fumes. So if you are out running the roads in the daytime…

The Problem with CoQ10 Supplements

There’s always a catch, right? Well, there are many brands on the market but they are not all created equal. The ones you want to avoid are the synthetic ones that are made from tobacco leaves; they are fairly ineffective. These are referred to as the “cis form.” 

The type that really delivers is the “trans form.” This is identical to the CoQ10 produced naturally within the body. The label may say trans form or Ubiquinone USP Grade. Further, absorption can be an issue. Personally I take the Qunol Ulra CoQ110 which boasts 3 times the absorption of regular products because it is both water and fat soluble.

Two More Considerations

First, you should know that the natural amount of CoQ10 present in your body drops as you age. By the time your 50th birthday rolls around the depletion really begins to accelerate.

Secondly, statins, which are prescribed to lower cholesterol, severely deplete your body’s natural levels of CoQ10, which can be very dangerous. A Columbia University study found that within 30 days, your levels of CoQ10 can be decreased by half!

So the bottom line? If you work out, or are approaching 50 years of age, or are prescribed a statin drug, you should seriously consider supplementing with CoQ10.



Related Trending Articles


Did you find this article helpful? Millions of readers rely on information on this blog and our main site to stay informed and find meaningful solutions. Please chip in as little as $3 to keep this site free for all.

 





About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Fitbit and the Myth of 10,000 Steps

index sitemap advanced
The Japanese Manpo-Meter Step Counter

Who doesn’t recall the obese prison guard on Orange is the New Black several seasons ago monotonously stepping in place because, “10,000 steps a day will cause weight loss.”

Well, that’s not rocket science. Sure, calories burned vs calories consumed will result in weight loss. But although Fitbit has capitalized on that and put 10,000 out as a magic number, it is still just an arbitrary number. There’s no there, there. On their site they say, ” When you join Fitbit, the default goal we set for each member is the magical number of 10,000 steps a day.”

Where the Fitbit Myth Started

Although 10,000 steps is just a number grabbed out of thin air, it does have a history and it didn’t start with Fitbit. Back in the 1960s, following the Tokyo Olympics, a Japanese company began selling the MANPO-METER which was basically a pedometer. They decided that 10,000 steps per day was just what the doctor ordered for better health.

Of course, there was no doctor; this was pure marketing and it worked like a charm. And after all these years, modern marketers have put lipstick on the pig and the Fitbit phenomenon has been the result. It’s hard to walk down the street and not see a handful of people checking their wrists.

The Good News; it Doesn’t Matter

Alright now that the myth-busting is over let’s get down to science. Yes, for fitness and better health we do need exercise. 10,000 steps is a worthy goal but not all steps are created equal. As a rule of thumb, it has long been bandied about that you have to burn 3,500 calories to lose one pound of fat mass. Don’t put all your confidence in “pounds;” get more accurate by following your scientific BMI metrics.

But some researchers now cast doubts on the calories/pound relationship. Like everything else, there are just too many variables involved. Bottom line, not all steps are created equal.

To make your effort count:

  • Increase your speed when walking; this will increase your heart rate and metabolism.
  • If you are running, do intervals or some form of speedwork once a week.
  • Consider training for a race. This will motivate you and put you in the company of like-minded people.
  • Hit the hills. This will work you harder.
  • Bump up your mileage/time. To ward off hitting a plateau, increase your effort daily.
  • Change your eating habits. Eat quality food, not junk. Small snacks like nuts are good to keep your blood sugar stable.

So, Should You Invest in a Fitbit?

Absolutely! Most people need some sort of device to see where they are in their training. You aren’t limited to any one type of device.  For example, I use a Garmin. It gives me elapsed time, distance, pace, elevation, cumulative mileage on my shoes so I know when to change them, and more. As a bonus it’s nice enough to be worn as an everyday watch. It also downloads my data to the computer.

It is also quite possible to get your phone to do all this but cell phones don’t always get along with sweat and rain so there will be times when that is not a good option. Today there are any number of training and weight loss apps available to motivate you and keep you on track.



So go ahead and start with Fitbit’s mythical 10,000 steps as as baseline. It is as good as any other number. And remember, there is nowhere to go but up.



Looking for more great content? Visit our main site I Can Fix Up My Home or our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Contact me for a quote!



Did you find this article helpful? Millions of readers rely on information on this blog and our main site to stay informed and find meaningful solutions. Please chip in as little as $3 to keep this site free for all.

 




Visit Kelly’s profile on Pinterest.



About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Find Your Best Race Distance

by Kelly R. Smith

index sitemap advanced
Start of the Houston Half Marathon
Start of the Houston Half Marathon

This article was updated on 12/02/20.

As runners, whether as beginners or with years of experience, most of us have our favorite race distances. The basis for that may be fitness level, physical limitations, or just good old personal preference. I have been running since 1975 so I’ve indulged in most of them. Here is what I’ve found out along the highways and byways.

Preparation and Training

No matter what distance you are focusing on or what specific event you are getting ready for it is important to stay healthy. This includes proper nutrition and avoiding overuse injury. In my case this also includes taking meds for high blood pressure. I have learned to deal with the side effects which took a bit of experimenting.

Should you take supplements? Another personal decision. It seems like every month a new “study” proves that they do or don’t help. I take Osteo-bi-Flex for my joints and I think it helps. I also take a multi-vitamin daily to edge my bets. I also take a CoQ10 supplement daily for a wide range of benefits.

What constitutes a “healthy lifestyle” can be a bit arbitrary but I have condensed some of my favorite tips (habits) of successful runners. Feel free to take the ones that work for you and dispense with the rest. As for training, it’s good to develop a weekly mileage base. A minimum of 20 miles per week is good for most people. After that, tailor your workouts to the distance your are specifically training for.

Running Track Events

Now This is Having Fun!

Track events can vary from very short sprints to longer distances like the 10K or the steeplechase. I’ll be honest; these are not my favorite races. They just hurt too much and the training is boring. Don’t get me wrong; I don’t mind doing speedwork and intervals one day a week but not for the bulk of my training. I would rather be out on the roads or trails.

Of course a lot of this has to do with your DNA. Runners who have inherited predominately fast-twitch muscles may find these events fun, but alas, I fall on the other end of the spectrum.

The Ever-Popular 5K Race

There are many reasons why the 5K is so popular. It is well within the reach of beginning runners, it’s easy to stage as a local fund-raiser, and it ties in nicely with holidays like Thanksgiving and Labor Day.

Training for this distance is not overly involved. I would recommend the following per week:  one speedwork workout, one long run of 6 to 10 miles, three runs of 3 miles, and one cross-training workout of personal choice (swimming, cycling, hiking, weights, yoga, ect.)

The race strategy is a short warm-up before the race to loosen up the muscles, going out confidently when the gun goes off, and then ramping up the pace. At a mile and a half in you should be breathing hard but not dying.

The 10K as a Middle-Distance Race

Whereas 5Ks can be considered any-weekend, any-community events, 10K races are a little harder to find. They are harder to stage requiring more police cooperation, more port-o-potties, and usually a stricter time limit so the police can go home and the volunteers can get the cones off the route.

Training for this distance is basically the same routine as the 5K with the distances bumped up. Mid-week runs should be 4-5 miles and the weekend long run should approach 8 miles.

My strategy for this distance is no warm-up, position myself about halfway back in the pack, go out easy at a conversational pace, and begin to ramp it up. Once the pack thins out to allow some maneuvering I do so passing when I can but not wasting energy. The last half mile should have you breathing heavily and of course when you can see the finish line you should be sprinting. You can generally find some other poor soul to lock horns in battle with.

Bumping It Up to the Half Marathon

This is my favorite distance. Finding a half usually requires a road trip of some sort unless you live in or near a larger community. These are usually fall races so you really need to start ramping up your training plan mid-summer or so.

The most important part of training is your weekly long run. Because of the time involved in the actual run and the subsequent relaxing and socializing, Saturday or Sunday are good choices. You should be doing upwards of 15 miles two weeks out from race day. Carry lots of water! I like a running water bottle belt. The one in the picture below is the one I use. The angled bottle ensures that a tall bottle won’t rub the hide off your spine like the straight up-and-down ones tend to do. Hide water bottles along your route if you need to. Use Body Glide or an equivalent to avoid chafing. It only takes one session of agony in the last couple of miles to make one a believer!

The week prior to the event you should do some serious tapering. Just a few miles for your midweek runs, and of course, no long run. As far as race strategy goes I just like to have fun. Go out very easy and settle into a good conversational pace. Beginning at about the halfway point I walk the water stations and mix a cup of water with some Gatorade; the full-strength stuff is just too much. I should mention here that not all races use Gatorade. Find out in advance what brand of sports drink they will be serving up and train with that. Run the tangents. You would be surprised how cumulative those extra few feet on every corner are.

Run a Full Marathon

How many times have you heard non-runners say a marathon is on their bucket list? My guess is that most of those buckets never get filled! But for runners there is really nothing bucketeseque about a full marathon; it’s just another notch on the old belt. Like when the guy at the office asks, “So, what did you do fun over the weekend?” To which you reply, “Oh, not much; just went for a run with 8,000 of my closest friends.” No small wonder that sedentary people think we’re crazy.

The training and strategy are basically the same as for the half  but there’s just more mileage involved. I always allow about six months of ramping up my training. Of course, following the 10% rule (no more than 10% weekly mileage total per week; no more than 10% increase in long run distance every other week). The weeks between long  runs should now be 10-12 miles in length.

Ready to Step it  Up to an Ultramarathon?

This is Me at the Sunmart Ultramarathon

I’ve done the Sunmart Ultra 5 times and enjoyed every one of them. The hardest thing for me was the psychological aspect. The distance for me was not the issue, it was the fact that it was a multi-loop course after the initial 10K segment. Every time I went through the check-in station it was, “Oh Lord here we go again.” The upside is that you meet some really nice people.

The training was almost the same as for the marathon except for the enormous amount of mileage I had to put in for training. In fact, many times I had to break up my long runs between Saturday and Sunday. That started beginning when my scheduled long run called for over 20 miles. Even starting a couple hours before dawn that South Texas sun would take its toll.

With this volume of weekly distance, allowing adequate time for running recovery became critical. At that time I was also very active with triathlons and quickly found out that long, slow lap swimming was my friend. It’s really like a massage.

So there you have it; these are some of the things I have learned over the years. Take from it what you will and I hope some of it will help you and contribute to avoiding injury. We are all built differently and that’s why there are so many training concepts, no matter what you discover to be your best race distance.

More Trending Articles


Looking for more great content? Visit our main site I Can Fix Up My Home or our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Millions of readers rely on information on this blog and our main site to stay informed and find meaningful solutions. Please chip in as little as $3 to keep this site free for all.

 




Visit Kelly’s profile on Pinterest.


About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

How to Get a Perfect Shave Every Time


index sitemap advanced
Shaving razor, brush, cup and soap - gear for manly grooming
Shaving razor, brush, cup and soap - gear for manly grooming

This article was updated on 08/08/20.

Make no mistake about it; manly grooming and shaving in particular is a huge business. And it's always something new! and improved! A veritable nest of blades on a handle. It pivots! It lubricates! And the cost of replacement blades will kill you. The good news is that it doesn't have to be that way. You can get a perfect shave every time for a fraction of the cost.

Like anything else, having the right equipment is half of the game. This is what's on my shelf:

  • A safety razor. I use a stainless steel Merkur (German company) razor. This will set you back $30.00 or more but it is the last one you will ever have to buy. As a bonus, if you are of the green persuasion, just look at all the throw-away plastic you will not be heartlessly be disposing of. Yes, shaving can save the planet.
  • Merkur double edge razor blades. These are about $8.00 per package on Amazon. These are far superior to domestic blades and keep their edge longer.

  • A puck (cake) of shaving soap. Many different scents and formulations are out there so shop around. You are about to discover how much more comfortable and effective real soap is compared to those cans of foaming goo. And yeah, those empty cans pollute as well. And are more expensive.
  • A shaving soap mug. Shaving mugs can be had in many different styles; the important thing is the proper size to fit the soap puck. Heck, you can use a coffee cup if it is the correct size. Some pucks come in plastic containers that can serve as a cup.

  • A good quality shaving brush. Forget those cheepies found in the grocery store. They are too stiff and they don't hold the lather well. They are uncomfortable to use and will give you a poor shave. Avoid any brush that is made of "synthetic bristles." Instead go for one that uses pure badger bristles. Science has not been able to improve on nature when it comes to shaving brushes. And it will grow back on the badger so I suppose it's a renewable resource.
  • After shave. This is a personal preference. I generally use Old Spice Classic. It is invigorating and remarkably low priced. Maybe I like it since it's what my old Grandpa used and I'm a sentimental slob.
  • Professional barber hair cutting scissors. Using regular scissors to fine-tune your facial hair is like using a hacksaw to do surgery. Have the right tool for the job.



Steps for a Close, Clean Shave

  1. Step out of the shower or wash your face with soap and hot water. No need to rinse.
  2. Run the hot water in the sink, wet your shaving brush and whip up a lather in your cup with a circular motion. Add hot water as needed.
  3. Load your brush with soap; really swirl it around.
  4. Shave your face using downward strokes.
  5. Reapply lather.
  6. Shave your face using upward strokes.
  7. Wipe you face with a soft towel soaked with cold water.
  8. Slap on your preferred after shave.

If You Have Facial Hair

Approximately 30% of American men sport some kind of facial hair. Mustaches are the most popular while during recent times goatees have become very popular. Even full beards require trimming (hence the aforementioned barber's scissors) and a bit of shaving around the edges.

One accessory that every whiskered man should own is a mustache cup. This will keep your mustache from getting stained while you enjoy your favorite beverages, especially coffee.

Some Shaving Trivia

Because I'm sure you care.

  • A marketing executive working for the Wilkinson Sword Company who made razor blades for men conceived of a campaign to convince women of North America that underarm hair was unhygienic and it was not feminine. Within two years razor blades sales doubled as granny and great granny conformed to this socially constructed gender stereotype. As you might expect, pit-hair on a woman has evolved into a fetish.
  • Nearly 70% of American women prefer a clean-shaven man. The rest prefer lumberjacks.
  • Fidel Castro originally grew out his beard is because his supply of Gillette Blades was cut off.
  • Shaving cream didn’t always come in aerosol cans; the method wasn’t even introduced until 1950. And what a poor idea it was.
  • Peter the Great of Russia imposed a tax on beards, which was collected at every town gate. And I thought Obama was bad on taxes!

Enjoy your shave. If we have to do it let's make it comfortable and close. After all, who wants to look like a Hollywood hipster?


Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas

As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!




Visit Kelly’s profile on Pinterest.

About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.


Widget is loading comments...


Low Carb Egg Noodles Pasta Recipe



Low carb egg noodles with basil
Low carb egg noodles with basil

Low Carb diets are very popular these days. The main problem is that they can be quite restrictive. People love their pasta; it seems like we are hard-wired for carbohydrates. Pasta is very high in carbohydrates so even one “cheat meal” can set a weight loss program way back. Oh, the guilt! But thanks to this low carb egg noodles pasta recipe, all is not lost.

Note that this recipe is not gluten-free but it boasts 0 carbs per serving (unless you add something else. And with just three basic ingredients it is not a very difficult dish to prepare.

Egg Noodles Pasta Ingredient List (2 smallish servings)

  • 2 eggs at room temperature
  • 1 ounce cream cheese at room temperature
  • 1 teaspoon wheat gluten; this is optional but it creates a better texture
  • A dozen or so fresh basil leaves or spice/herb of your choice (basil adds only about 1 carb but 6% RDA of vitamin A)
  • Broth of your choice

Gluten is not the villain it is made out to be. In reality it is a protein and it is the “glue” that holds bread together, especially homemade bread. But if you are sensitive to it just leave it out of the recipe.



Preparation Instructions

  1. Preheat the oven to 325 degrees F.
  2. Add the cream cheese, eggs, and gluten to a  blender jar.
  3. Blend on high until smooth, about 1 minute.
  4. Pour the mixture out onto a silicone mat that has been placed on top of a heavy baking pan.
  5. Smooth mixture out into a rectangle shape while keeping the mixture very thin.
  6. Bake at 325 degrees F until set; about 15 minutes but your time may vary.
  7. Remove from oven and let it set and cool for a few minutes prior to cutting into strips.
  8. Next,  gently simmer in the broth for about 6 minutes minutes. The broth can be retained for soup or another use. Waste not, want not.

Low carb noodles with Pace Picante Sauce
Low carb noodles with Pace Picante Sauce

Enjoy your low carb egg noodles with the topping of your choice. I enjoy it with Panamanian style ceviche once in a while but each to his own I always say. In the photo above the noodles are slathered with Pace Picante Sauce (hot).

I suppose that makes it like a breakfast burrito minus the tortilla.

 


Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas

 

As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Thanks for supporting this free site with a small donation!

 




Visit Kelly’s profile on Pinterest.


Widget is loading comments…


close

Enjoy this blog? Please spread the word :)