30 years of the longevity pursuit. - #biking #running #fitness #exercise #carfree #nutrition #lifespan #parsley #longevity #diet #fasting #aging

For years, I’ve considered parsley flavonoid to be my top find, but the additive effects of running could vastly overshadow that. It’s fortunate, when one thing builds upon another. Without a lifelong habit of biking, the running would have been more difficult. Biking and bicycle commuting are the foundation of the whole thing, something I learned on my LDS mission.
Michael L. Love: A personal statement
http://bit.ly/SfAep0
This Mormon upbringing gave me a familiarity with fasting and its benefits, which preceded much of the research. I also decided on the life sciences path on my mission.The reason was explicit. I was interested in longevity.
Hi I’m Michael L. Love | Mormon | 1X8C - http://Mormon.org
http://www.mormon.org/me/1x8c
It is necessary to have many beneficial things already in place to observe the additive benefit of running.
Most people who know me would likely agree that I’ve given my life to this work. Fortunately, it is a pleasant undertaking. Longevity, nutrition, fitness: Who doesn’t want these? After 30 years of this, it is great to see it all panning out so well. Some might consider it a selfish undertaking, but not so. I’ll eagerly continue to share all of the beneficial tips. Sharing longevity tips is likely a great way to leave a lasting impact.
Running-induced gum line improvements and implications -
http://bit.ly/1tdi9My
Let’s bone up for winter.
http://bit.ly/1voloQ7

Let’s bone up for winter. - #fitness #running #biking #exercise #nutrition #carfree #lifespan #fasting #longevity

The caveat of the cold adaptation training is to avoid actual hypothermia and frostbite. If you are training in the cold, you should look up the symptoms of these problems, so that you can avoid them. One solution for me is to workout near the train lines. If you need to bail, the nice warm train is not far. Bicyclers can include a blanket or additional warm clothes in the panniers. If you are running in the near athletic range, adding a light pack for cold weather is also probably a good idea. Essentially, if you have proven to yourself that you can run 10 miles every day, then adding a light pack is no big deal.
High athleticism creates diagnostic dilemmas, so in order to avoid unnecessary problems, going to the doctor should be a last resort. Try detraining before going to the doctor. One example of a diagnostic dilemma results from the fact that muscular types are sometimes misdiagnosed as obese. Another might be the presence of low levels of heart proteins, like cardiac troponin T (cTnT) in the blood, or small abberations in the ECG. Essentially, sick people are under alot of strain, and that strain sometimes looks mistakenly like the strain of healthful physical activity.

This study looks at the biomarkers of both skeletal and cardiac muscle damage. http://1.usa.gov/1xHe1oU

All of us who are working out near the high athletic level are probably aware that it is not unusual to find muscle protein in the blood. We tell people that physical activity results in beneficial cardiovascular adaptations. Let's keep it consistent. There is almost no coronary disease in age under 40, but they get cTnT in the blood too. cTnT levels correlate with training level. If you are well-conditioned, don't worry about low-level cTnT in the blood.

More cold weather training notes http://bit.ly/11ycqDI

There must be a way to show that cTnT release predicts beneficial adaptation in the heart muscle. The problem is that we are so often studying disease instead of health and fitness. If you have a known heart condition, caveats obviously apply, but using low-level cTnT as a diagnostic tool would lead to too many dilemmas wrt. physical activity, IMHO. The problem would be compounded by similar dilemmas surrounding the BMI calculation. Many athletes sometimes keep mild symptoms to themselves, such as mild syncope or paresthesia, and the reason is obvious. Medical dilemmas lead to errors, and erring on the side of caution can harm people who are trying to do the right thing.
BTW, I can't wait to try my gel Cumulus running shoes. Wow! 6+ miles on the hills planned for Saturday, and lap time continues to improve. This is great progress. I only wish I could run much more! Time will tell. experience was indispensable. Many people would find the discomfort unbearable, but the pain is transient and mild, and the knees and quads recover quickly. The benefit is clear in the improved running capacity.

Regarding training advice\u2013 http://bit.ly/1sVwSdx

Here are the experiments. You can prove it to yourself. http://bit.ly/1ubxjeL

Are athletic training improvements coupled to longevity improvements? http://bit.ly/1qlIfsZ

Athletic improvements remind a person about the reasons they are trying to live healthy. Exuberance is implicit in the process. A lap for me is 1.5 miles around the lake. I'm loving it. I should have started running laps around Druid Hill Park lake years ago. Running in the hills is a big thrill!

Using this training schedule, I've cut 4 minutes off my lap time. Improvement continues http://asics.tv/1xsEvGQ

When I get tired of the level path around the lake, hills and fields are just up the road. I love this place, Druid Hill Park. There are also dirt roads, shale stone trails, dirt trails, curbs, and circuit training stations, and lots of deer. The view is great, especially from the dam. You can see the whole city. All, to say nothing of Baltimore Zoo, which is right in the middle of the park. Light rail stops dot the path to the northwest ridges, the Jones Falls Trail. It is runner's paradise.

Biking v. running  http://bit.ly/1qGurGB

Every time I hear the word "run" or "running" now, my ears perk up. It is so common in metaphor and parlance. When the body begins to acquire new capacity, it craves for more and more. I'm looking forward to my run today. I've been running off and on over the years, always to a false start. This time it is different. I'm making the best progress that I've ever made, thanks to fasting and a great training schedule. It is expected that within a month or two, I'll be attaining to speeds that I only ever dreamed of. Don't worry about the competition tho. My legs are rather short, and my feet have supination. ;-)

My first century ride, 112 miles http://bit.ly/1ApeBGs

Liberty reservoir, PrettyBoy, etc, via bicycle - http://bit.ly/YO4z3J

After running in the hills the first time, I detrained for almost a week. The resulting recovery was a tremendous confidence builder. The detraining regimen is indispensable, but once you demonstrate recovery, get back to the training schedule. Distance is currently up to 6 miles. Calf strains are long gone,& I'm getting larger calf diameter. IMHO, if this trend continues, it will be another example of the beneficial effect of flavonoids and other polyphenols on muscle wear&tear.
Once I demonstrated that I could century ride on a bicycle reliably, running was the obvious next step for me. I hit the hills even harder this week, and I recovered more quickly as well. I'm really looking forward to pushing into the athletic range, in order to see if the benefits continue to accrue. The training schedule is friend. I would gladly run much too far without it. It occurs to me that failure in young athletes often results from failure adhere to a scientific training schedule. Another big pitfall is the temptation to set aside the diet that gave them success. Athletes who are successful in their youth probably learned exceptional nutrition skills from their mothers, and they should stick with that.

Assumption: perceived hunger level is a valid measure. http://bit.ly/1zRYAsa

More Interval Fasting Notes http://bit.ly/1vFF8kg

Birds, bats, and bicycles - http://bit.ly/1AfLHGV

The model is that cold weather training promotes propagation of the mitochondria, but... In my view, the nutrition recommendations are more important. http://bit.ly/1vFHgIN It's also useful to think of cold weather training in the same way as fasting: something that burns calories w/o any physical exertion. Fasting produces a larger caloric benefit, but cold weather training might also help. So, if you are minding the nutrition recomendations, here are the cold weather training recs....

Scroll thru this blog roll for 2 winter bicycling articles. http://bit.ly/1pogMoS

Cold temperatures, strength, & aerobic capacity http://bit.ly/1HDlfxf

BTW, this is one great motivation to run. http://en.wikipedia.org/wiki/Epinephrine - Be sure and scroll down to the phenethylamines link. It's an eye opener.

Anyone who thinks of adding mitochondrial capacity also needs to think of boosting RBC count. It appears that the flavonoids and other polyphenols improve mitochondrial count, but they also protect the mitochondria from damage. Cold weather training and fasting are ways to push those benefits farther, and they may help with the RBC count too. Sub-freezing weather is returning. I should be able to report about the added foot protection soon. I bought some winter boots for riding and hiking. I'm hoping for a large increase in the winter bicycling range, commensurate with the increase in RBC and mitochondrial counts.
Some organizations are loathe to give up their heavy weather secrets. Other agencies may withhold crucial information for reasons that are not in the benefit of others, or guide people into unfruitful paths. Over-competitive types are often all too happy to take advantage of our weaknesses. I recommend finding better associates. Ultimately, we take responsibility for our own training. Good luck with yours.

Liberty Reservoir - #Baltimore #Maryland #biking #carfree

Here are some photos of Liberty Reservoir from the Liberty Road bridge. Woods, lake, river are all to be found here. There are some hills, and some would likely consider the bicycling to be a little advanced, so use care.

Use to Metro rail or 40 Quickbus to get you closer and maximize your time. There's a boat ramp and fishing, etc. It would be no surprise to find someone to rent you a boat. Swimming in season is sometimes found in the river areas to the south, although it is reportedly prohibited in the reservoir.

If you are looking for a little freedom outside the city, this is a great candidate. The west side of the lake is Carroll County, with Howard county in the Patapsco river valley to the south. Eldersberg has many amenities, and for the ambitious, you are almost half way to Frederick. I'm thinking of planning a trip from here to the Potomac river and its famous bike trail. ;-)

View Larger Map

Regards,

proclus
http://www.gnu-darwin.org/

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Google #bicycle maps - #biking #carfree

I'd just like to thank the Google bicycle mappers, who are contributing immensely to my health and sense of adventure. 

Regards,
proclus
http://www.gnu-darwin.org/

Jones falls trail, baltimore, maryland #biking

Im  really looking forward to further exploration of the Jones Falls Trail. Here is a little snippet of the map.

Bicycle trailer - #carfree #biking

I'm out with the bicycle trailer for some grocery shopping. By saving on train fares, the trailer will pay for itself. Very sorry that I missed today's Baltimore Bike Party though. Everyone needs to bike more ;-).

Regards,
proclus
http://www.gnu-darwin.org/

See the full gallery on Posterous

Summer bicycle training continues

Last night I rode from Johns Hopkins Hospital to Hunt Valley Light Rail Stop. It was a 20 mile trip, and took me about 2 hours. I joined the East Coast Greenway route at Univesity Blvd. and Roland, and stuck with it on Charles Street after dark.  This part of Charles has a very wide shoulder, so that it is quite safe. Although there was alot of fast moving traffic, the main hazard at night was a couple of lost retreads in the wide shoulder area. It was a little tough finding my way from Charles to Greenspring Drive at night, but I managed it. If you ride this route at night, I recommend copious bicycle lighting. East Coast Greenway Google maps are availalble on the web.

I made excellent time in the cool night air for the last 5 miles. It was pure pleasure taking the back roads of Cockeysville at high speed.  It was a great ride, and I took the Light Rail train home. If you live in Baltimore, you should try this route. It is fairly easy to connect to the NCR York trail once you get to Cockeysville, and there are plenty of shopping and errands to get done on nearby York Avenue. If you become too adventurous, the Light Rail trains are ready at hand to get you home. Such is the usual case for me.

 

Regards,

proclus

http://www.gnu-darwin.org/

Labor day #bike trip - NCR Trail - Baltimore to York PA, round trip - #bicycle #biking

Here are some typical spots along the NCR trail, which extends from Baltmore Maryland to York Pennsylvania.  There are waterfalls and other beautiful places.  In Pennsylvania, the old rails are still in place along the trail.  I stayed in a cabin in Maryland, near the Pennsylvania border.  My camera phone took a little moisture along the way, as you can see in the last shot, but fortunately, it kept working. If you try this, you might want to keep your phone in a water-proof sack.

 

See the full gallery on Posterous

 

I managed to explore York, New Freedom, and Shrewsbury, Pennsylvania.  The trip covered about 90 miles in 3 days, and I earned my Presidential Champions Gold Medal in the Presidents Challenge program.  You can read about that at the link below.  I had a great holiday, and feel a sense of accomplishment as well, not bad for a 50+ year old man. 

https://www.presidentschallenge.org/challenge/champions/index.shtml

After 35 years of bicycle commuting, I am taking well to the extended range. If you choose to do this trip, I recommend a season of training prior to leaving. IMHO, you need to be able to consistently ride at least 20 miles as part of your regular workout.

Regards,
proclus
http://www.gnu-darwin.org/