How To Be An Ultra Runner and 2014 Biometrics

Let's start off with the most awesome video EVER MADE!!! (from trailandultrarunning.com)



SO Much fun to make that.

Okay so it's again time to update my Biometrics!

I've included the past 2 years for comparison, it's interesting to see how things change. With a family/genetic history of heart disease - I think it is important that I stay aware of what is happening with me and try to do what I can through diet, exercise, and overall lifestyle to completely avoid problems!

• September 2012 Results 
• Blood Pressure: 117/65
• Total Cholesterol:213
• HDL: 44
  
• Triglycerides:125
• LDL: 144
• Glucose: 100
• Heart Rate: 59 beats/minute

• May 2013 Results
• Blood Pressure: 119/63
• Total Cholesterol:209
• HDL: 50
  
• Triglycerides:112
• LDL: 137
• Glucose: 94
• Heart Rate: 68 beats/minute

• April 2014 Results  (Today!)
• Blood Pressure: 129/74
• Total Cholesterol:203
• HDL: 50
  
• Triglycerides: 89
• Cholesterol Ratio: 4.1
• LDL: 135
• Glucose: 85
• Heart Rate: 46 beats/minute (!)
• BF %: 11.9%

Blood pressure has gone up some... but so has my caffeine intake due to the increased running! I also think the practice of taking BP after poking the finger in a painful spot doesn't help! I may try to retake my blood pressure sometime in the next few weeks to check that out. Other than that, I'm happy with the direction things are going, ESPECIALLY glucose and Triglycerides! Both well below 100. Nice. I added the cholesterol ratio and the Body Fat percentage. Body Fat was taken holding a thing with sensors like you see on treadmills for heart rate. They are often inaccurate. I am fine with that BF%, but I might be +/- 2 %. Someday I'll have to do the BodPod or a water displacement bodyfat measurement!

Okay. That's that. Now to figure out what race I'm paying for next.

I'm looking to improve so I'll be trying some new things!



The NEXT race I'm doing is the BoSho Marathon - a bandit fun run 10 days from now! Should be fun, and it will be the first time actually shooting for Marathon distance as a goal!

What Is It We're Looking For? Summits of MY Life

This trailer and accompanying script is amazing.


Summits of My Life Trailer from Summits of My Life on Vimeo.

"No-one told us who we were.
No-one told us we should this.
No-one told us it would be easy.
Someone said we are our dreams, that if we don't dream, we are no longer alive.
Our steps follow our instinct and take us into the unknown.
We no longer see the obstacles behind us, but look forward the ones ahead.
It's not about being the fastest, the strongest or the biggest...It's about being ourselves.
We are not just runners, mountaineers or skiers...or even athletes...we are people.
We don't know if we'll find it, but we're going in search of happiness.
What is it we're looking for? To be alive?"

I still need to see this.

Recently I discovered that I had too much vacation time.

Wow! What a HORRIBLE problem to have!

Basically I have to use 4 weeks worth of vacation time by the end of the year or I'll lose it! Ouch!

So I looked at the calendar, talked to my boss, and decided I would take Fridays off for the rest of the year, along with the full weeks of the Christmas and Thanksgiving Holidays!

With this unforeseen bit of AWESOME I looked at my Strava Heatmap (yes I still love it) and decided I needed to hit more peaks. Fridays off for the rest of the year? It's PEAK BAGGING TIME!!!

In a way this is the beginning of a "Summits of My Life" journey of my own... although it is currently FAR from the amazing pursuits of Kilian and others. But it is a beginning.

I'm excited!

Friday I decided would be my first peak, and I'd be sticking close to home:
Bountiful Peak, Davis County Utah

There has been some discussion about which trails go up the face of the Davis Wasatch and make it all the way to the top. According to the Farmington Trails Map, there are a few options for going all the way up. The main options are the Steed Creek, Davis Creek, and Bountiful Peak Trails.

I decided on the Bountiful Peak trail even though I had heard of some rough bush whacking from friends, I figured I could make it work.

One thing I didn't really think about that much, was the changing seasons. And suddenly this past week, winter hit and overtook fall for a bit. Snow trip!

The five miles up to the peak were slow, isolated, and crazy beautiful.

That first five miles took me 3 hours. The bushwhack was SO bad, that I didn't want to go back down the 1.5 miles of hardness... so instead I ran down the road to the Canyon, and then down the Farmington Creek trail from the Sunset Campground to the mouth of the canyon.

For some reason my phone had shut down, even though there was still 36% of battery left... I think it just got cold... so I didn't get any pictures of the trip down. I did take some videos but the light in the snowy fog wasn't great, so I am not too happy with the quality. We'll see, maybe I'll put something together.

While my phone had worked I had mentioned to my wife that I might want to be picked up at the bottom of the canyon...

But with my phone dead, there was nobody there at the bottom of the trail. So I continued down to the Firebreak road BST, and slowly made my way across to the trailhead where I parked my car.

Total Mileage 17.9 miles. Just under 6 hours. Wow!

So what's up next? Well I WISH it were the Kalalau Trail in Hawaii like a friend of mine recently ran... But that might have to wait until next year. One reason I bring that up is it totally fits in with the point of this point. What are we looking for? Some people do that Kalalau trail, and other trails of similar distances, in a multi-day camping hike. There is absolutely nothing wrong with that and could be ridiculously amazing. BUT , most of the people who do that can't even imagine that you could do the same trail, in MUCH less time. Awesome.

Really though, next week I have a brother-in-law getting married. I might be able to sneak away and hit the Gold Ridge up behind Bountiful Peak as it's a pretty easy one to check of the list. The week after that will NOT be a peak, but it will be my first 50-miler at the Pony Express Trail Run!

Other peaks on the list: Grandview, Thurston, Frary, Mt. Ogden, Ben Lomond, Willard, Kessler, Lone Peak, Timpanogos (again) and surrounding North, Bomber, and South Timp, and many many more!

I'd be fine with snow adventures much like last years Olympus trip... Especially if I can get some people to come along with me!

I'm excited about what the future holds. My life is amazing. My family is MORE than amazing, especially my beautiful and supportive wife.

Life is wonderful and I am grateful to be alive!

Here's another beautiful trail running video from another Salomon Athlete, Ryan Sandes!
Amazing story. Beautiful film. Wonderful message.

"Human beings don’t always make rational decisions. But making irrational decisions is precisely what makes us human. These decisions, based on an impulse or a feeling, often lead us to those perfect moments when it feels great to be alive."

I love it.

BE ALIVE!

The Summiting of Mount Timpanogos

I have always heard great things about the trail to the summit of Mount Timpanogos in Utah County of this great state of Utah.

But in all my 30+ years in this place... I'd never been up there! I still haven't been to Timpanogos Cave, but Saturday morning I finally made it up to the top.

Why now finally?

We had a friend who was doing something crazy. She was attempting to run up to the summit and back down SIX times in one go.

That's about 82-86 miles just because.

That attempt also happened to be on my lovely wife's birthday so we thought we would try to find a way to go support her on that when we were invited to sleep over in Heber with family and go with THEM up Timpanogos on Saturday morning with my niece babysitting!

Babysitting being the biggest obstacle to our adventures... we jumped on that opportunity and headed up to Heber.

5 AM we were up and getting on the road to the trailhead. I got a bit carsick because my brother-in-law Steve is a bit of a maniac driver!

Still we made it and were on the trail at about 6:30 AM

and really

I think I'll just let the video show you:




Completely happy that we were able to make it to the top of Timp. Total time was just under 6 hours - 15 miles total! That moving time of 4 hours was not bad. I think I could cut up to an hour off that too! We'll have to give it a try sometime!

I am really excited about doing some more peak runs now...

Now to figure out babysitting!

Anniversary Fun and Ragnar Trail Snow Basin

First off a little physique comp news - it ain't happening.

Basically the costs (membership, show, fake tans, polygraph) and the pain (ingrown hairs OUCH!) along with the other guy dropping out as well have made it so there really isn't a point for me at this moment. Also I don't think anybody else really cares... so... yeah.

As part of the preparation for that, I have been taking protein after workouts or at night, and I think that has made a big difference, along with actual weights workouts beyond my normal trail runs, BJJ, and Yoga.

I think the workouts and the protein have helped in running, recovery, and BJJ, so I want to try to continue that!

Some Results

We spent a couple of days at the Sundial Lodge at the Canyons Resort in Park City. Beautiful place, and some really nice trails as well. The above picture was from one of the two trail runs we had while we were there. Our first run was a great 7.6 mile run on Friday, then the next morning before check out we had a nice 4.3 mile run.

Here's our video from our trail runs on our Anniversary! (Hi-Def is better!)

We also went swimming for a little bit before the storms chased us away - but I haven't finished that video yet! I wish I had a pool and hot tub after EVERY run - it felt so amazing!

There were some more good morning runs between the Anniversary and the Ragnar Trail Snow Basin - I gotta say I REALLY like the Asics Ard Shorty shorts I have!

Probably the hardest thing about the Ragnar Trail Relay for me - was the two days leading up to it. Every year my company has a HUGE international Convention, so I spent 12 hours on Wednesday and Thursday on my feet on the sole-sucking (ha) floors of the Salt Palace.

I enjoyed my assignment - I got to help people stretch out, work out, and even led a couple of '10 minute' (they turned into 40!!) yoga classes. But it still made for some crazy foot leg and hip soreness!

I was runner number 3, which meant I would be running my first leg on the 'hard' leg, the Red loop. 4.8 miles with a 1200 foot climb in the first 2 miles, then a bombing downhill to the exchange.

Off I go! I love my shorty shorts!

Basically a pretty normal run for me, but just a little bit shorter! Watch tracked me at 4.9 miles in 50:25. Not bad! After that run I felt pretty good, except for some lingering soreness that was the same soreness I had before I ran!

So I tried some tennis ball therapy:

I don't know that it helped too much. My second run was the Yellow loop - 6.3 beautiful night miles that I very much enjoyed. Yellow was my favorite because it was on actual trails more than the dirt access roads. I had a bit of a boost because halfway through somebody caught me. Keeping this guy from catching me sped me up a lot, but he inevitably passed me, and I pushed it to try to catch him, so I had a fast time of 1:02:51. THEN I continued on a second attempt at the red loop when I continued through running with my wife on her late night leg. Total for the night, 11.3 miles in 2 hours and 6 minutes!

Finally the morning came and I ran the Green Loop - the easy leg at Sunrise! My legs were tired and my wife said "So you think you can do this in 30 minutes?" and I said "No way - more like closer to 40!" But once I got moving I decided to push it and see how I could do. 3.6 miles in 32:43... not bad after convention and over 15 miles the night before!

I put together a long video of the relay exchanges - it was a good learning video! Lots of ways to improve.


But here it is

Next up - Experiencing some of the Wasatch 100 course, and my first ascent of Utah's Mount Timpanogos!! (with video)

Morning Runs

I try to go with a group of Davis County runners early mornings at least once a week.

They meet at 5:30 AM at various places and range around the trails - and it's awesome.

Seriously how often can you run for 2 hours in the morning getting around 10 miles usually and still be to work on time?

Awesome.

Even though they are HARD.

On Tuesday morning we ran up what is affectionately known as 'The Wrong %*$(%* Trail!' to the wrong side of 'Chinscraper' (which is a part of the Wasatch 100 Trail race)

It's the wrong trail because if you continue straight (heading behind Fernwood Castle - yes I would buy that if I had the money!!) you are on the RIGHT trail for the Wasatch 100!

And just like the elevation profile on that chinscraper link, starting around mile 5, that's the type of vertical gain on this trail too!

Still it's a beautiful trail - and we had a lot of fun. Took us 2.5 hours to got 6.2 miles!

One of my hiker friends was amazed we were able to do it that fast.

Sunrise!

Tiptoe through the Tulips!

The Cabin!

Almost lost my hat to the wind!

Heading back down

As a result of this ... my quads are STILL killing me. They hurt to touch! Tomorrow I'm going to run again even though it hurts because I need to work it out.

I've done Yoga and BJJ and weights and bodyweight stuff - my legs still work fine, they just hurt!

BJJ is going great. I can't believe I've been doing it for over a year now! My elbow is still a bit funky from an armbar a month or so ago - and I keep slightly re-tweaking it, so I'm trying to be careful with it. We are also getting some new people out to do BJJ - today we had 6 people!

Next week is Ragnar. The Week after that is Spartan Beast.

I need to take a vacation - but even without one planned I'm very much looking forward to the rest of this summer!

I AM going to have to be shaving everything throughout the summer to make sure I don't have any ingrown hairs on my chest and arms and legs... I'm NOT looking forward to that very much.

But who knows - maybe we'll like it!

So What's Next?!

I finished my first Ultramarathon.

Sure it was just a 50K, but I DID it, and I'm very happy about that.

But now what?

I feel like there is an ever-present gloom shadowing me right now... And it is very frustrating because things are GOOD!

Had some busy birthdays and lots of time spent with family. We even set up both of my slacklines in my sister's backyard - using the 25m line to almost it's full 82 foot extent! We ended up putting the monkey cage climbing thing in the middle because it was too loose.

Me and my son on the blue ENO line

Mayurasana on the 82ft Gibbon line!

BJJ has been going good - I think I'm getting places where I can avoid and escape submissions -but I still am not very good on the offensive!

So what can I do to get rid of the FOG OF DOOM that is lingering at the outskirts of my life right now?

Should I sign up for another 50k? Maybe bump up to a 50 miler? Maybe sign up for a beginner BJJ Competition? Ooh or I could sign up for a Natural Bodybuilding Men's Physique contest!!

No matter what I do - I need to use some of my accrued vacation time and get out and commune with Nature!

5 Days Until My First Ultra!

The Buffalo Run 50k is this Saturday!!

I think I'm ready - but I'm still definitely a bit nervous about it.

For Training I've lightened up a bit last week - I ran 3 times about 5 miles each... which is kind of funny that a 15 mile week is 'lightened up'!

Thursday one of those runs was to Patsy's and Flag Rock. The trail was pretty dry until we got to one little North-facing slope and then the snow was still DEEP! Crazy.

Saturday we ran the BST to the North - Beautiful weather and we had a lot of fun:

5 Days Til the Race!

Did a handheld body scan this morning - it said I was 6.6% body fat! Ha! I think I'm still a bit more than that... in fact after typing that I ran down and did it again - it jumped up to 7.7%...

That's still probably a little bit low... my abs aren't showing enough to be THAT low!

Still things are going good.

I will definitely be reassessing what I want after this race on Saturday!

Box Jumps and Snatches

A blog entry with no pictures is lame. I need to start adding random internet pictures or stuff from Tumblr or Pinterest if I have no pictures I've taken!!

Random Internet Picture! Unfortunately this is NOT me. Awesome Pose! I want to do this!

Yesterday's post had no pictures. Blah!

Woke up to Rain and Snow early this morning as I headed out to make it to Friday morning Yoga.
I haven't done yoga all week! It took me longer to get into yoga because I was feeling sluggish from the lack of yoga this week, along with the pain in my head and jaw from BJJ yesterday. Yoga really provides a balance and a base to me both physically and mentally. I really like doing it continuously. It was just me, the teacher, and Matt in yoga this morning. Matt is the Kung Fu guy who clocked me in the head yesterday too! I think that's kind of funny. He's a way nice guy, so I'm glad I don't get mad at people about stuff like that.

I had a jolly good time climbing this morning after yoga. One of our maintenance guys is taking some high level climbing classes and has had to create some routes - so he graded and created some new routes and marked them on the wall. The hardest one is a 5.9... which isn't that hard really... I'm still not familiar with the grades - but it was fun to go up the different routes multiple times. my forearms are pumped, which I guess is kind of bad since I was supposed to be practicing my 'sagging' while climbing (arms stretched long - butt sagging down - uses a lot less energy in your arms and allows for a greater leg range of motion). Definitely fatigued my forearms!

Those sore arms sure made Crossfit a piece of cake!

See below for my actual workout - adding the challenge round

Warmup:
Repeat this first sequence 3 times:
-1 lap around gym
-10 Wall Balls (15 lb medicine ball)
-10 KB Deadlifts (40 lb kb)
-1 set stairs (about 40 stairs up and down)
1 set of dragon crawls (kind of like spiderman crawls but a bit harder) across the gym and back
Repeat this second sequence twice:
-14 one arm KB Swings (7 each arm)
-Waiter Walk (KB Straight above your head across the gym and back - each arm)
Finish with
10 Tuck Jumps
5 Burpees

That was a tiring warmup.

WOD:
(I elected to do the harder version and add a set of 50 at the top and bottom of the ladder, so mine looked like this)
50 KB Snatches, 10 Box Jumps (30-36" box)
40 KB Snatches, 20 Box Jumps
30 KB Snatches, 30 Box Jumps
20 KB Snatches, 40 Box Jumps
10 KB Snatches, 50 Box Jumps

I finished in 18:17ish - 3rd done. I'm fine with that!

THEN for an extra extra challenge (since adding a 50 set wasn't challenge enough - but that one was voluntary) we did walking lunges around the gym. It took me 72 lunges to get around the gym.

Like I often do lately, for fun I decided to do a couple muscle-ups after all that. I did 2 and decided that was plenty. Yay I can STILL do them even when REALLY fatigued!


After Crossfit the sweat always gets into my eyes and makes 'em look horrible, so I took a self-shot-locker room pic to show that AND because I knew I had to have at least one personal picture for this blog entry. I've NEVER done one of those locker-room self-pics before, ha!
Nice to see things continuing to improve - still so close on the abs... I'll get there!

Yeah... my eyes look awesome!

When I logged the workouts of today into Fitocracy I got over 2600 points! A ton of them came from Box Jumps. 1 set of 50 box jumps is worth more than an HOUR of Yoga. I think that is a bit weird... but it is nice to get lots of points.

Pain Meds

Monday morning I woke up very early (and multiple times throughout the night) in pain.

Called the Dentist just after 7:00, knowing they'd be open.

"I'M HAVING MASSIVE PAIN INSIDE ONE OF MY CROWNS!!!"

"Would you like to come in at 8:00?"

"YES PLEASE!!!"

Discovered I was in need of a root canal. "No big deal!" I says to myself. I've had a few Root Canals before and they were exactly that. Not a big deal.

I think those roots had died a much quicker and painless death than this root...

I haven't cried from PAIN as an adult that I can remember. I walked out to my car and called my beautiful wife, "I'm *SOB* hurt-*SOB*-ing real bad!"

What a wimp.

I laugh at myself about it now. Seriously. That was some serious PAIN though. The pain during and right after the Root Canal was about 5 times worse than it had been before the procedure. However THAT pain had been enough to keep me home all day Sunday!

And the strangest thing about it was if I stopped and thought about where the pain was that was keeping me from doing stuff - It was only in the upper right side of my head. Everywhere else felt fantastic, except that the PAIN HERE feeling took over. I guess I was a bit sore from the crazy Crossfit and running of Friday and Saturday, but it wasn't too bad.

I had the Dentist call in a prescription for some stronger relief after I got home from the Dentist. Ended up with the generic for Lortab, Hydrocodone/Acetaminophen. As long as I sat or lie down mostly holding still - it did a good job of removing the pain. But as soon as I got up to move around I'd practically pitch right over with no balance!

Needless to say I didn't do much on Monday! It's amazing how important Dental Health can be to overall health.

I wish I'd taken better care of my teeth as a kid.

Thankfully Tuesday the pain was already better than it had been on FRIDAY, so just some ibuprofen was sufficient. Not quite ready for BJJ so that didn't happen Tuesday.

Tuesday night I went on a night run with my brother. I told him "I'm still a little weird from the Lortab yesterday so I want to 'take it easy'" Then I went and ran 3.5 miles keeping under an 8 minute pace. Hee hee. We kept on the road from his house out and back - decent little run - I greatly prefer trails!

Wednesday had a group lunch with our VP so I missed Yoga as well!

Today I went and got kicked (well... kneed really) in the head during BJJ. So now my head hurts again! We had 2 new people today so we worked on the same thing in my very first lesson - Sit up sweeps, Sit up sweep to kimura, and sit up sweep to guillotine choke! It has been a while since I did the guillotine move - and I did NOT do it well. One of the new people has a decent amount of experience in Kung Fu - he studies Hsing-i/Xingyi at Sil Lum Kung Fu club that I actually looked at joining with my wife a few years back. If only we had more money! So with his Martial Arts defensive base he was a really strong defender and even did a good job lasting with Micah! So his defense was very good - but he didn't really do better against ME than he did against Micah, other than attaching his knee very solidly to my jaw there for a bit! :)

Earlier today I was able to learn a bit about 'sagging' in climbing - and I'm looking forward to practicing the new routes on the climbing wall tomorrow morning after yoga!!

Only a few days until VACATION and the first RACE!

I am definitely looking forward to a week off. Since we'll be up in Park City I'm hoping I'll get in some runs on  the trails up there, especially since we'll be seeing more of them in one month!

Running with Ed is on Saturday, final lineup will most likely be my younger brother first, then my sister, then my amazing and beautiful wife, then me, then my brother-in-law bringing it home. I'm excited to get up there and run!

So last Monday I ran with my younger brother up Davis Creek - just under 3 miles of tough trails! That's where my new header picture came from. Fantastic weather.

Tuesday the in-laws came for a visit so I showed them our tires in the back yard and did a bunch of box jumps.

Thursday had BJJ again - Learned some good techniques on passing guard... against guys that are 70-80 pounds heavier than me... it doesn't work. I need to put on some weight FAST! Really I need to work on the technique. One guy came from outside with experience, and he was about my size, but he didn't have any issues with the bigger newbies. So gotta work that technique! Friday woke up QUITE sore and bruised from the drilling we did! Fantastic! Thursday night I ran up Baer canyon with by brother in law, had a weird allergic reaction to something on the way up but it cleared out as we turned around. Felt like I could have gone significantly longer, but it was pretty late so we had to get back and eat dinner and get kids to bed!

Friday was crossfit - pretty quick and brutal class:
Warmup - 10 KB clean and jerks, 10 KB Goblet Squats, 10 Pushups - repeat that set 3 times
Workout:
Round 1: 50 KB Snatches, 1/4 mile run
Round 2: 50 Air Squats, 1/4 mile run
Round 3: 50 KB Snatches, 1/4 mile run
Round 4: 50 Air Squats, 1/4 mile run
Round 5: 50 KB Snatches, 1/4 mile run
Total of 150 Snatches, 100 squats, and 1.25 mile run.

Saturday I was SORE in my shoulders and back. Thanks Crossfit!
Still I ran with my wife and my dad 3.78 miles up in the mountains. Nice little run, and it helped loosen up some of that soreness!

Yesterday Yoga was great, it's interesting to have the old teacher lead the class... she doesn't do much different, but the way she goes about the poses makes even the more simple stuff more challenging. That's a good thing in my mind. I feel like I'm improving even doing simple things. She usually throws in at least one thing a bit more challenging for my sake, yesterday it was Eka Pada Koundayinasana II. The Yoga class started a bit later, so I actually did some weighted rows, pullups, and L-sit pullups before class. Shoulders are still tight from Friday's crossfit!
Last night I ran with the brother-in-law again - 3.6 miles up a fire road and down some motorcycle trails. Even jumped over a snake!

Luckily it was harmless, but still - kind of a rush to be running and "HOLY MOLY THAT'S A SNAKE!" *JUMP!* Ben was impressed with my jump. :)

Tonight I'm hoping to get in SOME sort of run - I might avoid the mountains and just run out on the parkway today - just to get a bit more flat distance since it has been a while. We'll see what happens!

Biometric Screening 2012

Last year we had a "Prevent Event" contest that we are doing again this year.

Basically they are trying to increase your awareness of your health and gather information for insurance purposes... They will have a drawing for some very nice prizes for people who get a biometric screening or physical, and fill out a health assessment survey through our insurance provider.
Here's last years:

• 2011 Results:
• Blood Pressure: 111/69 - Normal is below 120/80 so that's good!
• Total Cholesterol: 204 - 'Desirable' is anything below 200 - Closer!
• HDL: 42
• Triglycerides: 116 - Normal is below 150 so I'm really low on that
• Glucose: 89 - Normal is 70-99

And this years:

• 2012 Results
• Blood Pressure: 111/56
• Total Cholesterol: 214 - went up a bit! Due to my current diet I'm not that surprised - but I'm not worried
• HDL - 32 - according to today's science this should be optimally between 40 and 60, so I'm low, and probably not good that I am 10 lower than last year!!
• Triglycerides: 97 - Dropped even lower. TRG's are the baddest according to some, so that's good that it is down
• LDL (again gotta find last years results) - 163 - according to CW (conventional wisdom) this should be below 100, so I'm on the HIGH end which supposedly isn't good.
• Glucose: 90
• Heart Rate: 62 beats/minute

Overall from what I can tell I haven't changed that much.
My Diastolic Blood Pressure went down a bunch, I have NO idea what that means.
My Total Cholesterol went up which probably isn't good - but "I'm not dead yet!" I need to find last years HDL (*Update: Found*) and LDL (Still need to find) for comparison.
My Triglycerides went way down - that should be good...

My ankle is still recovering so I won't be able to go to Crossfit today. I'm sad about that. However it is doing significantly better today compared to yesterday - so hopefully it won't keep me down too long!