The Core

I just mowed a running path into my little pasture so I can train Fernando, my livestock guardian dog, how to patrol. So..that's something.

I'm even considering getting back into triathlon. I miss the positive vibes.

> what kind of dog

Fernando, the livestock guardian dog, is a Great Pyrenees.  Basically, a big white fluffy creampuff to people and a terrifying fluffy mountain to fox, coyotes, and bobcats. I don't need more dog than that because I don't have really big predators like bear, wolves or cougars. He's less than a year old and about 100 pounds. His dam was 110 lbs and his sire was 120, so he's got a bit more growing to go.

I don't often hear it, but he has a deep, dark growl that absolutely sends the hair on the back of my neck straight up.

He's a pup and we sometimes have chicken chasing incidents, but he's getting better with age. (My lab/ boxer mix taught him that chasing chickens and cows was fun. *sigh*.) I was about to give up on him until last week when he chased a coyote looking for chicken dinner out of the pasture and then continued for about a mile.

Fernando was starting to roam into town -- I live about 4 miles out -- and the breeder told me to get him a regular path to walk every day so he knows where he needs to patrol. So, running path in the pasture for me and a patrol path for Fernando.

That's awesome. When I worked from home all alone my wife wanted me to get a dog, but since they are not allowed on the vast majority of trails here, I never did.

But having someone who is thrilled to go outdoors and run around with you and perturbed when you are feeling too tired is a great means to regular outdoor time.

A pretty big update on my part;

That is good well done. Still bouncing along doing a few resistance exercises and a hit a few mornings a week. A weekly night cycle in the mud and rocks.

just off on a big motorbike trip, so hope I am fit enough for it. I believe its 50% dirt roads. find out when I get there.  I know it can be hard work.

Nice job Creative666!  Keep at it!  Maintenance is not impossible, despite what people would have you believe.  It feels pretty damn good to be part of the 5%.

I am currently not taking creatine since I ran out some months ago.
 
But I was just thinking I need to get more. I just listened to a Peter Attia interview with Layne Norton. He did his doctorate on leucine under Don Layman (probably greatest expert on protein and muscle protein synthesis) and his first company was selling a BCAA supplement and his comment was that creatine is the first supplement to start with.  Cheap, great safety data and strong

For me it is the only supplement that I thought made a difference. Granted, n=1, placebo effect and all that. Also it might depend a bit on meat intake. As a vegetarian, it may have a bigger boost than for others (in theory that would be true for L-carnitine, but I found no effect there).

There are also some interesting trials that are ongoing, but it looks like it may help with age related cognitive decline. Thats still in the realm of some suggestive studies but nothing solid yet.

Anyway, if you have not tried it, it’s worth a try.

Craig, great to hear your update.  Congrats on the progress, results and commitment.  Sounds like you're getting your rewards.

> I look at food differently now, I see it as a fuel for the day

This resonates.

I'm about a year into a lifestyle change which has brought around a lot of positives for me.  I might have posted this earlier in this thread somewhere.  In short: I started regular offroad cycling, which has led to winter seasons of cyclocross racing.  Last winter - I didn't have a plan beyond: try cyclocross and try to get fit.  This winter I've got a running start and have thrown myself into training hard(ish) and aiming for better results in races.

I started the season (first race was in September) hoping to get a top 10 finish - and finished 42nd in that first race.  A reality check - so reset the ambition at top 20.  Good progress through the season, and managed 11th place last weekend.  Now looking ahead to a national level competition in 2 weeks time.  Its a niche sport - so the capacity of even the national races allows for keen relative newbies like me to qualify!

As for the fueling... I've probably been somewhat less scientific than you.  The first shift I made was generally cutting out / significantly reducing obvious crap like chocolate, crisps, etc.  Taking the obvious healthier choice when available.  Second: dropping carbs in favour of protein.  I think these both helped me drop some excess fat and the training helped tone up and build muscle.

More recently, I'm back on the carbs!  I find I get really tired and can't train as well without a normal dose of carbs - so always try to ensure I have potato, rice or pasta with a main mean, plus bread at other meals, and a solid breakfast.  I figure the earlier months I must have been burning fat reserves that I can't rely on so much now.

Feels great being in control of this.  I don't take it for granted, but want to keep the routine strong for as long as possible.  Cyclocross season is short - ending January - so will need to find new outlets, but having been round this last year, I'm not too concerned.

That’s awesome! You did mention cyclocross, but I don’t think you mentioned how ambitious you are!

Have you been reading all the articles about during-activity fueling by elites these days?  It was in the air a lot during the Tour de France. In cycling, 100-120 grams per hour is common. That’s grams, not calories. For running the numbers are lower because the bouncing tends to cause GI distress, but runners with iron stomachs are downing big amounts of carbs in long runs.

And then lots of carbs right away after finishing. There was at least one stage where a rider took and downed a whole bottle of carb drink 7 minutes from the finish. It takes longer than that to reach the cells, but basically he was taking a high carb recovery drink before he even finished the race.

Some friends and I have been playing with this. Helps recovery. Costs a lot if you use fancy fuels.