I ran my first 5 miler yesterday at 9 minute pace and it felt great.
Tomorrow I'm going to speed train hills. I'm lucky to live in a location where I have access to some really good running with trails, hills, and fairly level ground. The more I read, the more I realize how it's benefited me to practice my up and down hill running.
Let's talk about the types of FAT in food.....
Saturated Fat:
Red Meat, Whole Milk, Butter, Cheese, Ice Cream, Coconut Milk......etc..
Raises bad and good cholesterol
Polyunsaturated Fat:
Fish and the following oils: Corn, Soybean, Safflower, Cottonseed
Lowers bad cholesterol and raises good
Monounsaturated Fat:
Most Nuts, Avocados, Olive Oil, Olives, Canola and Peanut Oil
Lowers bad cholesterol and raises good
Trans Fat:
Most Fried Food, Most Margerine, Partially Hydrogenated Vegetable Oils, Most Commercially Baked Goods
Raises bad cholesterol and lower good
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Fat is an important ingredient in your diet. The key is to eat the "Right" fats. A diet rich in Saturated or Trans fats increases your chances of heart disease substantially. While a diet rich in Polyunsaturated or Monounsaturated has the opposite effect.
I'm not saying to cut all the saturated fat out of your diet, just pull back on the reigns and eat it in moderation. Substitute some wild salmon for a steak or some Almonds instead of potato chips. Dip your bread in olive oil and balsamic vinegar instead of butter or even worse, the fake butters that are full of trans fat.
Look at the labels. It's all there for you, you just have to educate yourself. It's your health and life.
I just finished this book and highly recommend it:
http://www.amazon.com/Eat-Drink-Be-H...and+be+healthy