Cardio and... Baking Soda???

I had a guy friend me on bodybuilding.com and he is very supportive and positive. He posted something about him starting a blog and wanting people to check it out. I found it quite interesting. I am going to have to do more research and see if I can find more out about it. If anyone knows anything on this subject please let me know! Thanks! ...and maybe this could help me train for my marathon one day!

So... to start of a series of blogs, I figure I would talk about Cardio.
Say WAH??? Cardio SUCKS!!!
(ahem)
Actually...
...yes. Yes it does.
I am not going to deny how long and boring it can be. I know it's good. That it improves the VO2Max ( pronounced vee-oh-too  macks: a measurement of the total volume of Oxygen efficiently used/in your lungs - or whatever).
But is it possible to simulate some of the cardio results, without actually going long distance?
Well... maybe there is a way.
In my research ( propping up imaginary glasses... clearing throat - "ahem", I discovered a fascinating lecture on the "inter-web". Deep in the recesses of the journal called "YOUTUBE" ( pronounced yoo-too-bh), one may discover several things.
Some already know, there are three "energy pathways" during a work out. The first two are anaerobic, and the last is oxidative/aerobic. Cardio (running, long distance stuff) is aerobic. But marathon runners also train anaerobically in order to increase their VO2 Max by also increasing their Lactic Acid (Lactate) Threshold.
- Lacti wah?- Lactic acid threshold. Pronounced llllaahhhckkk...-I got it! I got itOK. So lactate threshold is the moment during anaerobic work, that the body is producing more lactic acid than the body can deal with. It can happen soon after someone hits their VO2 Max. The cardio-buff's workout of choice for training this is interval workouts. In a way, we who hate cardio and love weights, do this during circuit-like work outs (crossfit, HIIT, bootcamp,etc.).
When a set is completed, but rest periods are shortened, increasing intensity, we also are doing intervals. 
Lactic Acid IS NOT A WASTE PRODUCT!!!!
It is a BYPRODUCT (not the same - technically).
The body reuses the lactic acid for energy (to keep on pumping during lifts).
Running in intervals pushes the runner for short periods to "shock" the body into crossing it`s lactic threshold. They rest to recover and repeat again.
Why?
Because not only does your body produce creatine, but it also produces sodium bicarbonate (aka. BAKING SODA).
Check it... creatine bonds with ADP (adenosine diphosphate) to produce ATP (adenosine triphosphate), in the ATP-CP cycle (CP stands for creatine phosphate). Most know how creatine supplementation benefit lifts.
But I don't read too much about baking soda supplementing?
See. The body produces its own to balance out the acidity of lactate. Baking soda, being a base, brings down the acidity level in the blood.
Benefits:
- Nausea reduced (caused by high acidity). Less vomiting after "pushing the limits".
- Salts(sodium) allow runners to keep going (electrolyte)
- Lactic Acid re-uptake allows for further "burning" of carbs in the blood stream.
- More work means more gains.
- Some studies have shown that athletes (sprinters) were able to increase speed, because their intensity didn't drop until later (when compared to times without baking soda).
WARNING:There are some (sigh) cautions to take. This doesn't mean you will be invincible in the gym.
-Not recommended if you already have high blood pressure (sodium intake can cause increase in blood pressure)
- Properly loading IS ESSENTIAL. Too much baking soda can MAKE you do some unwanted Cardio (SPRINTING to the WC, LOO, PORT-A-POTTY, RESTROOM, with some serious case of explosive number 2!).
-IT IS SOOO SALTY!!!
In Conclusion...To test this, I am splitting my servings of baking soda into two servings. 5g (1tsp) in the morning with my morning drink (25g whey, 5g bcaa, 5g glutamine), and repeat at lunch or pre-workout (pre-workout includes 5g of creatine).
This is done on workout days. On rest days I would only do 5g in the morning drink - and end at that.
So far, my results:
-Definitely am pushing my boundries more. I sense the feeling of being tired, but muscles don't ache. So I go on.
-Noticed my eye sight wasn't great on some days, so I am going to only plan to "soda dope" on workout days. I am assuming that either my eyes are tired, or a sign of higher blood pressure. I will be "cleansing" out sodium on rest days with calcium citrate supplements and milk (another topic for another blog).
-My servings haven't caused any "washroom" issues (THANK GOODNESS!)
(resource for your leisure)
http://www.youtube.com/watch?v=5X84RegWOLQ
http://www.youtube.com/watch?v=4X0dxCXfLA8
http://www.youtube.com/watch?v=7EVsA2FlXEo
http://www.youtube.com/watch?v=dRiNH-jp1tU

That was his blog. That was all of his research, thinking, and writing. If you want to check it out and talk to him more about it here's the link to his blog 

http://blog.bodybuilding.com/marshallkmw/2013/01/12/creatine_hmb_and_baking_soda/

And here is the link to his bodyspace

http://bodyspace.bodybuilding.com/marshallkmw/

Please give him all credits for this post. Thanks guys!

Resolution Run

Resolution Run 10K

(1.5miles in, forgot to end)

Timer: 47:55
TimeIn Zone: 47:55
Avg BPM: 163
Peak BPM: 213
Calories:786

Day Five

Today I was feeling kinda like a bum with Hallie until I called up my Mom. I asked her pretty pretty please with a cherry on top to go running with me. She did. We were both hesitant, but we ventured out onto the winter sidewalks around 1:00pm so that it would be warmer.
I bundled up my little girl in her snow suit. It's actually for next year, so it's way too big on her. But it kept her warm enough. And she takes after her mom&dad and so her head is on the larger side. So none of her baby hats fit her anymore. Luckily, I had a cute pink stretchy beanie that I put on her. And it fit! Well... as long as I folded the bottom up to the top. lol. And my wonderful jogging stroller has the folding cover that can flip down to cover her from the front so that the wind doesn't hit her. She loved it! She was so happy to be outside. She didn't even fall asleep. She just sat there and gazed out at the beautiful world as we ran.
We decided to be cautious and stay close to home. JUST IN CASE. So we only did a small lap. The total came out to just over 3miles. We took a very slow pace. But at least we got out and ran. That's all that really matters. Here are the stats according to MapMyRun+ ...

Average Pace: 11:54 min/mile
Average Speed: 5.04 mile/hour
Calories Burned: 288
Distance: 3.02 miles
Time: 35:59

and according to my Timex HeartRate Monitor...

Time: 36:32
In Zone: 36:32
Avg BPM: 135
Peak BPM: 193
Calories: 430

Huge difference on calorie burn. But I think it's because the cell phone app doesn't realize how out of shape we are and how hard my heart and body actually had to work to make me go 11:54 min/mi. haha.
And I felt great after the run. I felt like I could do a lot more. But I didn't. But then my husband came home 5 hours later and asked if I was going to go to the gym. I said no because I thought it closed at 5pm. stupid hours. But then I realized it was Friday and not Saturday and that it closed at 9pm instead. I was stoked! I had a little internal debate for a minute if I should go. And I decided I should! So I went. And it was wonderful. Everyone is off dating and partying so the gym was pretty bare. There were still quite a few people there, but like only one third of the usual crowd. It was great. I could actually use the machines I wanted to. And the sitting decline bench was available! It was a miracle.
I am so glad I went and worked out. I feel great now! I love double workout days! Here are my stats from the gym workout...

Pull Day
Time: 43:37
In Zone: 43:37
Avg BPM: 171
Peak BPM: 195
Calories: 773

September 22, 2012

Fire Station Run Half Marathon

Time: 2:00:42
In Zone: 2:00:42
Avg BPM: 134
Peak BPM: 213
Calories: 1402

September 1, 2012

Run with Melissa & Ryan - St. George - Mayor's Loop

Timer: 49:51
In Zone: 49:51
Avg BPM: 163
Peak BPM: 202
Calories: 818



How to calculate Calories:
c = (4472 x HR - 0.05741 x W + 0.074 x age - 20.4022) x Time/4.184

calories burned = [(age x 0.2017) - - (weight x 0.09036) + (heart rate x 0.4472) - - 20.422] x time/4.184



c = (4472 x 163 - 0.05741 x 125 + 0.074 x 23 - 20.4022) x 50/4.184 = 8710644.35

calories burned = [(23 x 0.2017) - - (125 x 0.09036) + (163 x 0.4472) - - 20.422] x 50/4.184 =  -1194.69

August 31, 2012

Run with Hallie

Timer: 40:38
InZone: 40:38
AvgBPM: 174
PeakBPM: 209
Calories: 741

August 28, 2012

Run with Hallie
Timer: 32:52
In Zone: 32:52
Avg BPM: 187
Peak BPM: 215
Cals: 670

August 27, 2012

While Josh was off hunting I was able to get Hallie and I on a sleeping schedule. YaY!!! We were going to bed between 9:30 and 11:00 PM and waking up between 5:30 and 8:30 AM. It was awesome. But then Josh got home. We started to get off of it a little. But I decided I couldn't let that happen. So, we are back on the schedule, and we're getting him on it too.

This morning I was awake at 7am, but I needed to pump and was really uncomfortable so I layed in bed and waited for Hallie to wake up. But she didn't. So around 8am I went in and woke her up. Mean huh? jk. No, it helps to keep her on a good schedule. While I was burping her I snacked on some Swedish Fish and felt bad with every bite. lol. Not to mention, my tummy was extremely upset after Saturday and Sunday's nut binges. I don't know why, but for some reason I never feel good after them and I have to use the toilet a lot. And it's weird because Hallie is always a lot more fussy, gassy, and upset the day after as well. So I think I might need to avoid nuts for a while. Sad day.

But while I was sitting there I remembered the race I won. And then I ate a few more Swedish Fish. And how I promised myself that I would start training and conditioning for it. And I ate a few more Swedish Fish. And it's too late to run because it will be hot too now. A few more Swedish Fish. But it looks like there's a lot of cloud cover. A few more Swedish Fish. But the sun is still out and it will be too uncomfortable for Hallie. More Swedish Fish. But if I don't do it now then I won't do it at all. A few more Swedish Fish. I'll just start it tomorrow. And I ate a few more Swedish Fish. I'll make sure to wake up super early and do it with Hallie. And I ate some more Swedish Fish. It really can't be that bad out there. And then I ate some more Swedish Fish. Oh just get off your fat butt and burn off those stupid Swedish Fish before it gets too hot!!! So I did.

It felt so good to be running again! I am so glad that I was able to convince myself to get off the couch and start the day off right. Plus, it calmed Hallie down. She had been crying ever since I fed her, but she didn't fuss at all on the run. Another good reason for me to run. Dangit. lol. I was only going to run around the block (which is 3 miles), but I decided that since the weather was so nice I had better just go for it and do the big block which wasn't very much farther (only 3.74 miles). And here are my stats:

 

Run with Hallie in Jogging Stroller

iMapMyRun
Miles: 3.74
Time: 40:33
Avg Pace: 10.85 m/mi
Avg Speed: 5.53 mi/h
Cals Burned: 391

Timex HR Monitor/Watch
Time: 38:23
In Zone: 38:23
Avg BPM: 187
Peak BPM: 205
Cals: 782

I am not sure which one is more accurate on the calorie burn, but I sure hope it's my watch! My goal is to run five times a week until the race. But if not, then at least three times a week.


Ok, I did something else that I need to add in here..
I went and played soccer with Josh and his team tonight. I don't think I ran or played as much, but it was still a great workout! And it was so much fun in the meantime! I was able to find a way to sneak my HR Monitor onto the field tonight, so here are the results:

Soccer
Timer: 48:05
In Zone: 48:05
Avg BPM: 180
Peak BPM: 212
Cals: 924

The game is only 40 minutes long, but I forgot to turn it off when it was over, and so it has a few extra minutes and calories. And the HR will be off a little too. I'll try and redo it next week. But if I could play a sport every day to get my exercise in I would be one HAPPY girl!

August 3, 2012

Legacy Midnight Half-Marathon

Timer: 2:27:09

In Zone: 2:27:09

Avg BPM: 182

Peak BPM: 209

Calories: 2878

June 28, 2012

Run alone

Timer: ?
InZone: ?
AvgBPM: ?
PeakBPM: ?
Calories: ?

my watch froze. I ran alone at night and left Hallie with Josh.

June 18,2012

Run with Jogging Stroller

Timer: 1:43:51
InZone: 39:54
AvgBPM: 197
PeakBPM: 214
Calories: 1904

June 14, 2012

Run with Natalie

Timer: 59:48
InZone: 59:48
AvgBPM: 173
PeakBPM: 191
Calories: 899

According to MapMyRun
Distance: 4.33 miles
Hours: 1:09:11
Avg Pace: 15.98 m/mi
Avg Speed: 3.75 mi/h
Calories: 434

June 7, 2012

Run with Melissa

Timer: 1:39:17
In Zone: 1:17:27
AvgBPM: 189
PeakBPM: 211
Calories: 1711

According to MapMyRun
Distance: 7.4 miles
Hours: 1:43:15
Calories: 650

June 6, 2012

Run with Melissa

Timer: 1:30:04
InZone: 1:30:04
AvgBPM: 182
PeakBPM: 199
Calories: 1466

According to Endomondo
Distance: 6.69 miles
Duration: 1:23:29
Avg Speed: 4.81 mph
Avg Pace: 12:28 min/mile
Calories: 623

June 4, 2012

Run with Melissa

Timer: 43:55
InZone: 36:33
AvgBPM: 191
PeakBPM: 214
Calories: 768

Note: Did not have watch on for full run.

According to Endomondo
Distance: 5.18 miles
Duration: 1:13:18
Avg Speed: 4.24 mph
Avg Pace: 14:09 min/mile
Calories: 482