Thursdays Run (Intervals)

[LeeU]

Back home now, since Tuesday night, had a health check yesterday at my local doctors, it took a month to get the appointment and there was no way I was going to miss it.

I say health check but it was blood pressure, heart rate, weight and cholesterol check. I had my cholesterol checked in 2013 so I'll put the numbers at the side of yesterdays.

My total cholesterol is 3.37 in 2013 it was 4.1 - aim for less than 5

HDL (good one) is 0.60 in 2013 it was 0.88 - aim for 1+ but higher the better

LDL (bad one) is 0.77, no entry from 2013

Ratio 5.6, in 2013 it was 4.77 - aim for less than 4.4

Blood pressure - 128/78

Pulse 62 bpm

And my resting heart rate (according to my Garmin) was 51

Overall, I need to eat more oily fish, fish oil capsules and/or green vegetables to increase the HDL, this will be due to my diet of more protein than carbs.

My risk factor is 5% (10% and above is considered high risk and requires further investigation and possibly medication, etc) and, surprisingly enough, I need to lose weight, now down to 21 stone 7lbs from over 26 stone, still a work in progress.

Anyway, back to the running, I thought I'd do an interval run this morning, I've not really done any interval HIIT type runs for a long time, I know there are interval runs in the early weeks but unless you go at 80%+ you aren't going to get into that HIIT zone.

Set off, 5 minute warm up walk, then 1 minute at 80%, then one minute slow walk, repeated for 30 minutes and then a 5 minute warm down walk as usual.

I used to do this 7 days a week many years ago when I didn't understand how you learn to run for longer, injury risk, etc, while it can do wonders for weight loss and cardio vascular health it's virtually no good for learning to run for 30 minutes or more.

I did enjoy the run, I was going faster than I remember from years ago and my heart rate was no where near what it used to reach.

Hopefully, Mrs LeeU and I will be out in the Derbyshire air again this Saturday for another transition run for me.

Happy running everyone.

[Grannyhugs Graduate]

Sounds like your stats are heading the right way. Eat healthy, run healthy, drink water 😉

[backintime Graduate]

Looks like everything is getting better and better and your weight loss can only help with that - you're doing brilliantly

[Buddy34 Graduate]

Welcome back to the UK, again. Hope you enjoyed your run and getting back out with the mrs at the weekend . 😊😊

[Annieapple Administrator Graduate]

Are you doing interval runs to help you gain speed or distance or both? Forgive my ignorance! I am doing 30 mins slowly but speed up in the last few minutes.. I can now run fast for the last 5 mins.

Glad your health tests are reasonable. Non meat Proteins can help lower cholesterol. You are not into carbs but oats are amazing too. My cholesterol was very high so I have been using diet & exercise to avoid statins. I follow a Mediterranean (authentic) diet) but have added in the oats!

Enjoy your runs with Mrs LeeU

[LeeU Graduate in reply to Annieapple]

Intervals can help with speed, this is taken from Runners World website:

Increased lactate threshold to run faster at easier effort levels. Improves focus, race simulation, and mental strength

But I was more interested in doing them for the HIIT type of training to stimulate the metabolism.

My normal breakfast is 1 tbl spoon of Strawberry conserve, 150 ml of Skyr plain yoghurt and 35gr of Crunchy Nut granola (the chocolate one).

I don't like porridge but do like things like flapjack that I will sometimes add to post lunch snacks if I know I'm going to run that evening.

[Annieapple Administrator Graduate in reply to LeeU]

Thanks LeeU! I must get on to that website!!