I have to be honest, I didn’t intend it to turn out this way, but that is the most plausible explanation I can come up with for a reduction of about 20% in my cholesterol levels. Over the past 6 months or so, I have been running ( check out a few blogs about it: http://alberto-albertosblog.blogspot.com/2011/06/am-i-in-best-shape-of-my-life-at-age-45.html ) and i have been competing against myself ( http://alberto-albertosblog.blogspot.com/2011/07/it-pays-off-to-plan-ahead-your-running.html ) and also joking about things I come across along those months of running ( http://alberto-albertosblog.blogspot.com/2011/07/does-iphone-impact-performance.html )
Looking back, I have come a long way for a guy my age and lifestyle (a lucky, healthy couch potato): started running, hurt and overcome muscle injury, got a few breakthroughs in my running (from running-walking combination in the beginning, to completing the entire loop running for about 65 minutes, to just below 60 min, then to about 55, then to little less than 53, and today, 0:4922!!! Every breakthrough is a stimulus to try it again another time and try to do it better.
I’ve always said that exercise should be a part of a balanced life. Exercise provides a sense of confidence. I guess the reason is the endorphin secretion that takes place when demanding the body to make that physical effort. Right after running, your worries may not be completely dissipated but at least they don’t seem as bad. Your brain should also have its share of extra benefit as usually after exercising, ideas tend to come clearer. Because of this, exercising is a great tool to fight depression and also build self confidence, two well known facts about its benefits.
But that is not all! Cholesterol can also be lowered by consistent exercise. I have been taking a blood chemistry profile every year, at about the same time for three years now. I just got the results and I was in disbelief. My first year showed I was border line with cholesterol levels. I didn’t worry much about it. The second year, my cholesterol level went above the upper limit considered as normal and I got a little concerned but didn’t do much either. I had started a while before that second test, to watch closer what I was eating as well as how much, but not necessarily with enough discipline to say no to the occasional burger or certainly the summer weekend barbeques and grills. I continued on the same path about eating and have also tried to eat a little more consistently fruits and vegetables (not that I didn’t do before by the way). However the one thing that I have done much more different before my third test was the exercising part. This spring and summer have been about running and that is the only explanation I can come up with for such a reduction of cholesterol levels: about 20% which brings me back to the “safety” range. There is no scientific trial behind my conclusion but I am convinced that is the reason. Besides, the scientific literature backs me up and says even more (most times, exercise is more consistent and efficacious than other strategies at lowering cholesterol.)
Saturday, July 30, 2011
It pays off to plan ahead your running in hot weather
Do you run to compete against others? Or do you do it for yourself?
I tend to be a little introvert so I definitely run for myself and against myself. I have noticed I am constantly trying to better previous marks. The funny thing is that, most times, whenever I have a breakthrough, I think "there is no way I am going to better that performance", but, one thing I have also learned with running is that if you keep I consistent, more often than not, you end up surprising yourself with more and more breakthroughs until you start gaining confidence in yourself and want to do the next run to see how much better you can outdo yourself. Here are a few points to consider before running.
• Dress conformable. Don’t overdo your outfit. You only need a shirt, shorts and a good pair of running shoes. Professional clothing is not necessary for amateurs so keep it simple.
• Get to the trail/track hydrated. Let’s face it, carrying a water bottle for a one-hour-or-so run is not going to help your hydration and rather will hold you back.
• Run light. Forget about the gadgets and stuff, like the water bottle, hip pouch bag or even the iphone or itouch. Even car keys are a distraction, I have even come to learning the keyless entry code of my car so that I can run as light as possible.
• Strategize on your route. Lake Fayetteville trail (check previous blog: http://alberto-albertosblog.blogspot.com/2011/06/am-i-in-best-shape-of-my-life-at-age-45.html) is a great training trail and I stick to it whenever I can put one full hour on my running any given day. Lately, this summer season, temperatures have reached triple digits, something a little unusual for the northwest Arkansas area but it’s either you do it or you don’t. I have chosen the former and thus, have endured 98-100 temperatures, so what do I do? Of course I wait until the evening, about 7-7:30 pm and run counterclockwise, starting on the veterans park, if it is in the evening, because the first part goes through the woods, completely shaded and by the time I reach the open, paved, section of the trail, the sun is setting or at least very low. Temperatures are still in the upper 90s but at least sun does not hit you directly as that open section of the trail is shaded by then and you can also feel a light breeze.
• Time yourself and know your landmarks. By knowing your landmarks and the time it takes to get there, you can measure progress.
• You may laugh about this but if you can run with an empty stomach, or even better, empty bowels, your performance running should be improved. Most times, I go for a run after work and what I do is take a light lunch and certainly no dinner before my evening runs.
• Push it. Make and extra effort and push yourself harder, even if it is only for short stretches of your run and then slow down to catch back your breath. Take advantage when going downhill and, even if you feel short of breath, push it. It’s not that hard when going down slope, simply lean your core body a little forward and let gravity provide your legs the incentive required to move them faster. You know what I mean when you do it.
Considering some of these points before running will take a starting , self taught, runner, ahead in the achievement of better shape.
I tend to be a little introvert so I definitely run for myself and against myself. I have noticed I am constantly trying to better previous marks. The funny thing is that, most times, whenever I have a breakthrough, I think "there is no way I am going to better that performance", but, one thing I have also learned with running is that if you keep I consistent, more often than not, you end up surprising yourself with more and more breakthroughs until you start gaining confidence in yourself and want to do the next run to see how much better you can outdo yourself. Here are a few points to consider before running.
• Dress conformable. Don’t overdo your outfit. You only need a shirt, shorts and a good pair of running shoes. Professional clothing is not necessary for amateurs so keep it simple.
• Get to the trail/track hydrated. Let’s face it, carrying a water bottle for a one-hour-or-so run is not going to help your hydration and rather will hold you back.
• Run light. Forget about the gadgets and stuff, like the water bottle, hip pouch bag or even the iphone or itouch. Even car keys are a distraction, I have even come to learning the keyless entry code of my car so that I can run as light as possible.
• Strategize on your route. Lake Fayetteville trail (check previous blog: http://alberto-albertosblog.blogspot.com/2011/06/am-i-in-best-shape-of-my-life-at-age-45.html) is a great training trail and I stick to it whenever I can put one full hour on my running any given day. Lately, this summer season, temperatures have reached triple digits, something a little unusual for the northwest Arkansas area but it’s either you do it or you don’t. I have chosen the former and thus, have endured 98-100 temperatures, so what do I do? Of course I wait until the evening, about 7-7:30 pm and run counterclockwise, starting on the veterans park, if it is in the evening, because the first part goes through the woods, completely shaded and by the time I reach the open, paved, section of the trail, the sun is setting or at least very low. Temperatures are still in the upper 90s but at least sun does not hit you directly as that open section of the trail is shaded by then and you can also feel a light breeze.
• Time yourself and know your landmarks. By knowing your landmarks and the time it takes to get there, you can measure progress.
• You may laugh about this but if you can run with an empty stomach, or even better, empty bowels, your performance running should be improved. Most times, I go for a run after work and what I do is take a light lunch and certainly no dinner before my evening runs.
• Push it. Make and extra effort and push yourself harder, even if it is only for short stretches of your run and then slow down to catch back your breath. Take advantage when going downhill and, even if you feel short of breath, push it. It’s not that hard when going down slope, simply lean your core body a little forward and let gravity provide your legs the incentive required to move them faster. You know what I mean when you do it.
Considering some of these points before running will take a starting , self taught, runner, ahead in the achievement of better shape.
Tuesday, July 5, 2011
Learning the hard way can be fun!!!
So I decided I was tired of the white tile at the house and needed to replace it with something a little more modern and also more convenient, that doesn’t stain within seconds from cleaning it out. And, yes, you guessed right. I decided I would do it myself. That's where the fun starts... 
First, the old tile has to come out. I took an old hammer and a 4-inch wide chisel I had in the garage and, after setting myself in comfortable shorts, short-sleeve shirt and sandals, I started chiseling away. It didn’t take me too long to realize I needed safety goggles (nothing got into my eyes luckily)
Second, I learned that YOU NEVER RUN YOUR FINGERS ALONG SHARP EDGES OF TILE. Some of those tile pieces do get really sharp. I realized this after seeing some blood drops on the floor and seeing my left index finger dripping. Not a bad cut, but enough to make it bleed. Deduction: it's better to wear gloves!
Third, a little after getting the gloves on, I noticed another dripping of blood. I looked and saw another cut, this time on the inner side of my left knee, about a quarter of an inch wide and deep enough to cut through the skin and cause more bleeding. Conclusion: better to wear pants!
This time I went ahead of the incidents and put on some shoes as well. I was covered. Ah, and good thing that the chisel has a hand-guard!!!
The next thing I learned was that a hammer-drill paired up with a tile chisel bit works wonders!!! Especially when having to take out the mortar underneath the tiles. That thing is hard and extremely difficult and extremely slow to take out.
The next two things are piece of cake: laying down the new tile (including the cutting, provided a wet tile saw is available of course) and then the application of the grout and its corresponding cleaning.
I ended up with calluses and busted blisters in my hands, cuts and scratches in hands and arms, and of course a cut on my left knee. I also got me a brand new hammer drill, wet tile saw, tile chisel bit, and a new floor that doesn’t stain as quickly as white ones. Ah, and a few hundred-dollar credit card debt. But it’s definitely worth it after all I learned and the satisfaction of having done this work all by myself. Now I only need to do the entry way, kitchen and two bathrooms!!!
Thank The Lord for power tools!!!
First, the old tile has to come out. I took an old hammer and a 4-inch wide chisel I had in the garage and, after setting myself in comfortable shorts, short-sleeve shirt and sandals, I started chiseling away. It didn’t take me too long to realize I needed safety goggles (nothing got into my eyes luckily)
Second, I learned that YOU NEVER RUN YOUR FINGERS ALONG SHARP EDGES OF TILE. Some of those tile pieces do get really sharp. I realized this after seeing some blood drops on the floor and seeing my left index finger dripping. Not a bad cut, but enough to make it bleed. Deduction: it's better to wear gloves!
Third, a little after getting the gloves on, I noticed another dripping of blood. I looked and saw another cut, this time on the inner side of my left knee, about a quarter of an inch wide and deep enough to cut through the skin and cause more bleeding. Conclusion: better to wear pants!
This time I went ahead of the incidents and put on some shoes as well. I was covered. Ah, and good thing that the chisel has a hand-guard!!!
The next thing I learned was that a hammer-drill paired up with a tile chisel bit works wonders!!! Especially when having to take out the mortar underneath the tiles. That thing is hard and extremely difficult and extremely slow to take out.
The next two things are piece of cake: laying down the new tile (including the cutting, provided a wet tile saw is available of course) and then the application of the grout and its corresponding cleaning.
I ended up with calluses and busted blisters in my hands, cuts and scratches in hands and arms, and of course a cut on my left knee. I also got me a brand new hammer drill, wet tile saw, tile chisel bit, and a new floor that doesn’t stain as quickly as white ones. Ah, and a few hundred-dollar credit card debt. But it’s definitely worth it after all I learned and the satisfaction of having done this work all by myself. Now I only need to do the entry way, kitchen and two bathrooms!!!
Thank The Lord for power tools!!!
Sunday, July 3, 2011
Does the iPhone impact physical performance?
I asked myself this question the other day when I went for a quick run. I decided to go to the trail running through some areas of town I. Fayetteville. I started near Gregg ave. and headed towards the mall area. It's a nice trail section as a good part of it is shaded by trees. A good part also runs along the creek so that provides some distraction.
The point is that I got tired very soon and didn't reach an hour of running. Rather only barely 40 min. I felt tired and one of the differences from my usual 1 hour runs was that I was carrying the iPhone I order to listen to music while exercising so the easy answer to the question why endurance was not as good as in other occasions was the gadget: when I carry it, I get tired more easily.
There was another detail about this run which is the heat. It was mid nighties when I did this running. Yes, it has to be the heat, ratherthan the gadget.
The point is that I got tired very soon and didn't reach an hour of running. Rather only barely 40 min. I felt tired and one of the differences from my usual 1 hour runs was that I was carrying the iPhone I order to listen to music while exercising so the easy answer to the question why endurance was not as good as in other occasions was the gadget: when I carry it, I get tired more easily.
There was another detail about this run which is the heat. It was mid nighties when I did this running. Yes, it has to be the heat, ratherthan the gadget.
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