I started the NROL Fat Loss 3 program today. The workout has two main parts - a pair of giant sets.
In the first giant set, you do 10-12 reps of four different lifts. You do one set of each and then you get a 60 second break, rather than a break between each set. You do four of the giant sets.
Then you do a second giant set of four lifts, but this time you are doing 20 reps. You only do this set twice though. The lifts in each set are "parallel" to the same lift in the other set.
The first lift in each set today was a deadlift variation, the second was a push variation, the third was a lunge variation, and lastly, a pull. I deliberately kept the weights low, knowing that each movement type would have at least 80 reps by the end of the workout.
Last night, I never did run, because the meeting I went to after work lasted almost 2 hours. This was another Select Board meeting about our town's municipal offices and I was expecting a very short meeting, with a quick vote against one option. Instead, it became a long public comment session and it was nearly dark by the time the meeting ended. I'll run 9-10 after work today and modify my schedule for the rest of the week so I still (hopefully) get to 60 miles.
Over the weekend, I nearly finished Gary Taubes's "Good Calories, Bad Calories". In many ways, the book is a very long and detailed elaboration of a NY Times article he published in 2002:
What if It's All Been a Big Fat Lie?
There are many web reviews of the book, and I am not planning to do a complete review here. I will say that the book will certainly lead to changes in my diet and I'll have to see if this leads to changes in my weight or other health markers. I find the research analyses and detail very compelling, but the conclusions contrary to current dogma seem to still be under-researched. The author contends that this is because the conclusions are so antithetical to the widely endorsed government and medical community perspectives that funding for research is difficult to obtain (my paraphrasing).
Without a doubt, it's one of the most compelling dietary books that I've ever read. If the theories in the book are correct, our government and the medical establishment should be ashamed of themselves. On the other hand, at times, I feel like my head will explode from all the contradictions that exist in the world of nutrition.
In some ways, this book takes me back to the Paleo Diet for Athletes as a model. The Taubes book doesn't really address the unique dietary needs of an endurance athlete, but the "Paleo" book does. But even there, I wonder if the carb timing theories in the Paleo Diet for Athletes could contradict what I've read in the Taubes book.
If this post is no longer making sense, it's because my brain is having a hard time processing so much contradictory information.
It's supposed to hit 60F here today, and I may run outside in a short sleeve shirt today. It's been a long time since I've done that.
Less than 12 weeks to WS. Yikes! The next two months of training will be very intense.
Tuesday, April 8, 2008
Monday, April 7, 2008
Weekend
We had a beautiful weekend here in Vermont, weather-wise. In the next few days, it will stay warm and it's possible that some of my lawn will re-appear this week.
On Saturday, I slept in and took my time heading out for my run. It was below freezing early, and I wanted to run in the warmest part of the day. I felt like I still wasn't completely recovered from the 50K the weekend before, so I wanted to do a very slow and easy 20 miler. My plan was to do the miles, but keep any damage or stress as minimal as possible. It's probably only ultra runners who talk about an "easy 20". Well, elite marathoners probably do easy 20s at an absurdly fast pace.
I figured I'd be running/walking for about 3:45-4:00, and surprised myself by doing 3:36. I ran the first 3 miles with my son on dirt roads, and then hit the pavement for the rest of the run. Temps were in the 40s with a bit of cloud cover.
After the run and a shower, I barbecued ribs on the grill Saturday night and my wife and I shared a nice bottle of white Burgundy while I was cooking dinner. It was a great day.
Yesterday, I went skiing with my family for the first time all year. Most winters, I take half a dozen or more days off work to go skiing without having to teach. This year, because I was saving my vacation time for WS, I didn't do that once. So yesterday, for the first time all year, I had a day to just ski for fun. I did see most of the kids that I teach at the mountain yesterday. They were even skiing together, but without me.
I got some new boots yesterday, so I was taking it easy early on, trying to get the feel for the boots. They are a much softer boot than my old ski boots, allowing me to flex my ankles more than my current boots allow. At first, I hated the boots, but by mid-afternoon, I was settling into them. My last three runs of the day were single and double black diamond bump runs, and I felt pretty good. My quads were a bit tired, but otherwise, the snow was great and I had a great day with my family.
We forgot to take sunscreen though, and my daughter and I are a bit sunburned today.
This week, I'm planning my first 60 mile week of the year, with a long run of 20 on Saturday. I'm also changing weight-lifting routines, so I expect to be a bit sore from some new lifts. I'll try to start the lifting at fairly light weights, until I get a feel for some of the new lifts. My wife started a new routine on Saturday and she was complaining all day yesterday about being sore. I hope to avoid some of that.
Lastly, I'm almost done with "Good Calories, Bad Calories". I'll write more about that later, but it's a very compelling read. It's kind of amazing how the author manages to make a science book so compelling, but he gives you a taste of his conclusions early on, then takes you through a tour of science and medical history, before coming back to what everyone wants to know, which is "What should I be eating?"
On Saturday, I slept in and took my time heading out for my run. It was below freezing early, and I wanted to run in the warmest part of the day. I felt like I still wasn't completely recovered from the 50K the weekend before, so I wanted to do a very slow and easy 20 miler. My plan was to do the miles, but keep any damage or stress as minimal as possible. It's probably only ultra runners who talk about an "easy 20". Well, elite marathoners probably do easy 20s at an absurdly fast pace.
I figured I'd be running/walking for about 3:45-4:00, and surprised myself by doing 3:36. I ran the first 3 miles with my son on dirt roads, and then hit the pavement for the rest of the run. Temps were in the 40s with a bit of cloud cover.
After the run and a shower, I barbecued ribs on the grill Saturday night and my wife and I shared a nice bottle of white Burgundy while I was cooking dinner. It was a great day.
Yesterday, I went skiing with my family for the first time all year. Most winters, I take half a dozen or more days off work to go skiing without having to teach. This year, because I was saving my vacation time for WS, I didn't do that once. So yesterday, for the first time all year, I had a day to just ski for fun. I did see most of the kids that I teach at the mountain yesterday. They were even skiing together, but without me.
I got some new boots yesterday, so I was taking it easy early on, trying to get the feel for the boots. They are a much softer boot than my old ski boots, allowing me to flex my ankles more than my current boots allow. At first, I hated the boots, but by mid-afternoon, I was settling into them. My last three runs of the day were single and double black diamond bump runs, and I felt pretty good. My quads were a bit tired, but otherwise, the snow was great and I had a great day with my family.
We forgot to take sunscreen though, and my daughter and I are a bit sunburned today.
This week, I'm planning my first 60 mile week of the year, with a long run of 20 on Saturday. I'm also changing weight-lifting routines, so I expect to be a bit sore from some new lifts. I'll try to start the lifting at fairly light weights, until I get a feel for some of the new lifts. My wife started a new routine on Saturday and she was complaining all day yesterday about being sore. I hope to avoid some of that.
Lastly, I'm almost done with "Good Calories, Bad Calories". I'll write more about that later, but it's a very compelling read. It's kind of amazing how the author manages to make a science book so compelling, but he gives you a taste of his conclusions early on, then takes you through a tour of science and medical history, before coming back to what everyone wants to know, which is "What should I be eating?"
Friday, April 4, 2008
Sleep
I fell asleep at 8:30 on Wednesday night. Last night, my wife was out for dinner with a friend, and I was watching the kids for the evening. After dinner, I was reading a book in my bedroom, felt tired, and decided to turn out the lights. I looked at my clock and it was 8:06. I slept until 7:00 this morning. If my body is telling me it needs more sleep, I'm not going to argue right now.
Yesterday, after work, I ran a cruise-control 6+ miler at about 9:30 pace. It was a beautiful day to run outside - 50F and a cloudless sky.
Today, we're getting snow and rain, so I'll run inside for about 45 minutes tonight. Tomorrow, I'm still planning to do 20. Tomorrow will be the first Saturday since before Thanksgiving where I don't have to get up before 6:00 a.m.
In the "Good Calories, Bad Calories" book, I'm in a series of chapters that are talking about measurements of HDL, LDL and triglycerides. One point that the book makes continually is that total cholesterol and LDL numbers simply aren't as predictive of disease or mortality as we are generally led to believe, especially after age 50 (I'm not there yet). In particular, the author emphasizes that triglycerides and HDL are much more important predictors, and he discusses the ratio of triglyceride's to HDL as being an important number. The two numbers tend to have an inverse relationship.
In looking back at my last three lipid panels, the one where I thought my numbers were the best is where the author would contend I did my worst. In 2004, I had an LDL 0f 82, the lowest score I've ever seen there. But, my triglycerides were 254 and my HDL only 58, a ratio of almost 5:1. The author suggests that a ratio of 2:1 or lower is best. A year ago, my LDL was up to 148, but my triglycerides were down to 105 and my HDL was 79, a ratio well below 2:1.
This year, in my physical, my LDL was at 148, but my triglycerides were 133 and my HDL was down to 61.
My doctor seems just fine with the values I have now and I'm close to that 2:1 ratio.
I do take a small dose of a statin daily. One other note that the author has made is that even though LDL levels don't seem to be as predictive of disease and mortality as we are led to believe, there seems to be no doubt that statins save lives. The question then becomes "Why?" If the primary purpose of a statin is to alter something that doesn't seem to matter that much, what else do they do that is important?
The book continues to be very interesting and very challenging at times.
Yesterday, after work, I ran a cruise-control 6+ miler at about 9:30 pace. It was a beautiful day to run outside - 50F and a cloudless sky.
Today, we're getting snow and rain, so I'll run inside for about 45 minutes tonight. Tomorrow, I'm still planning to do 20. Tomorrow will be the first Saturday since before Thanksgiving where I don't have to get up before 6:00 a.m.
In the "Good Calories, Bad Calories" book, I'm in a series of chapters that are talking about measurements of HDL, LDL and triglycerides. One point that the book makes continually is that total cholesterol and LDL numbers simply aren't as predictive of disease or mortality as we are generally led to believe, especially after age 50 (I'm not there yet). In particular, the author emphasizes that triglycerides and HDL are much more important predictors, and he discusses the ratio of triglyceride's to HDL as being an important number. The two numbers tend to have an inverse relationship.
In looking back at my last three lipid panels, the one where I thought my numbers were the best is where the author would contend I did my worst. In 2004, I had an LDL 0f 82, the lowest score I've ever seen there. But, my triglycerides were 254 and my HDL only 58, a ratio of almost 5:1. The author suggests that a ratio of 2:1 or lower is best. A year ago, my LDL was up to 148, but my triglycerides were down to 105 and my HDL was 79, a ratio well below 2:1.
This year, in my physical, my LDL was at 148, but my triglycerides were 133 and my HDL was down to 61.
My doctor seems just fine with the values I have now and I'm close to that 2:1 ratio.
I do take a small dose of a statin daily. One other note that the author has made is that even though LDL levels don't seem to be as predictive of disease and mortality as we are led to believe, there seems to be no doubt that statins save lives. The question then becomes "Why?" If the primary purpose of a statin is to alter something that doesn't seem to matter that much, what else do they do that is important?
The book continues to be very interesting and very challenging at times.
Thursday, April 3, 2008
Strength workouts
Last year, I did a total of 78 strength workouts during the year. That was the most I'd ever done in a year.
My goal for this year was at least 100, which would be another all-time high. As of this morning, I'm at 27 for the year. On pace, but barely.
Now that I'm done teaching skiing for the year, I hope to get back to lifting 3x some weeks, rather than just 2x. Some of those days may be bodyweight-only days, but I really feel the strength training is helping me overall, so I need to stick with it.
Starting in the fall, I'm sure I'll get back to 3x per week, but for now, running takes priority if my time or ability to recover from one workout to another is limited.
My goal for this year was at least 100, which would be another all-time high. As of this morning, I'm at 27 for the year. On pace, but barely.
Now that I'm done teaching skiing for the year, I hope to get back to lifting 3x some weeks, rather than just 2x. Some of those days may be bodyweight-only days, but I really feel the strength training is helping me overall, so I need to stick with it.
Starting in the fall, I'm sure I'll get back to 3x per week, but for now, running takes priority if my time or ability to recover from one workout to another is limited.
The scene of the crime
This morning, I went back to the workout in the gym where I tweaked my hamstring last week. There are three different lifts in this workout that would cause problems for a pulled hamstring, but everything went great this morning. I did the main workout and then added a number of core exercises at the end.
The workout this morning was the last in the Fat Loss 2 program from The New Rules of Lifting. In the 10 months since I bought that book, I've now completed the Break-in program, Fat Loss 1, Fat Loss 2, Hypertrophy 1, Fat Loss 1 (repeat) and Fat Loss 2 (repeat) programs.
Next week, I will start Fat Loss 3, which looks to be very intense for the next six weeks. After that, I'll start the Strength 1 program, although I'll only be able to do the first 4 or 5 weeks before I start tapering for Western States.
Last night, I ran a 10K course home after work. My legs are still a bit beat up and running downhill is still not pleasant. But, the course I ran last night is almost all level or uphill, so it felt OK. Approximately 2 miles from my house, the course starts to climb almost the entire rest of the way. There are 3 different major hills and I rarely run any of them the whole way. I usually run half of each hill and then hike the second half. Last night, I ran the entire final 2 miles home. This is a case where I feel the lifting has really helped my running. I simply felt strong on those uphills, even though I wasn't fast. The last time I ran this course faster was in August of last year.
I'm currently trying to focus my entire day, not just my workouts, on Western States. I'm reminding myself regularly that I'm "training" for an event, and not just "working out." There is a difference.
My wife works out on a regular basis and tries to eat well. She is focused on an improved body, but she has no specific performance goal. I have a very different focus. I want to run as well as possible at Western States. My goal is not strictly body-related or weight-related or even health-related. If overall health was my goal, I think that training for and running a 100 miler would be counter-productive.
I'm trying hard to have every decision be about optimizing my race. That means that every workout has a purpose. Every meal needs to be about fueling my body rather than about the pleasure of the moment. It means that if my body wants to fall asleep at 8:30 p.m., as it did last night, that I respect that decision, put down the book I'm enjoying, and get some sleep.
Through January and February, my focus on training for Western States was where it needed to be. In March, things got a little off track. Right now, I'm back on track and truly focused on the end goal.
I have no idea what I'll be able to do at the race. Most likely, I'll be there with a goal of just finishing. It's a hard course and it deserves respect. In some ways, I think that I failed to respect the race enough 3 years ago, and I paid the price with a DNF. After finishing Wasatch and Hardrock the two prior years, I think I'd gotten a little bit cocky going into Western States last time. Not this time.
The workout this morning was the last in the Fat Loss 2 program from The New Rules of Lifting. In the 10 months since I bought that book, I've now completed the Break-in program, Fat Loss 1, Fat Loss 2, Hypertrophy 1, Fat Loss 1 (repeat) and Fat Loss 2 (repeat) programs.
Next week, I will start Fat Loss 3, which looks to be very intense for the next six weeks. After that, I'll start the Strength 1 program, although I'll only be able to do the first 4 or 5 weeks before I start tapering for Western States.
Last night, I ran a 10K course home after work. My legs are still a bit beat up and running downhill is still not pleasant. But, the course I ran last night is almost all level or uphill, so it felt OK. Approximately 2 miles from my house, the course starts to climb almost the entire rest of the way. There are 3 different major hills and I rarely run any of them the whole way. I usually run half of each hill and then hike the second half. Last night, I ran the entire final 2 miles home. This is a case where I feel the lifting has really helped my running. I simply felt strong on those uphills, even though I wasn't fast. The last time I ran this course faster was in August of last year.
I'm currently trying to focus my entire day, not just my workouts, on Western States. I'm reminding myself regularly that I'm "training" for an event, and not just "working out." There is a difference.
My wife works out on a regular basis and tries to eat well. She is focused on an improved body, but she has no specific performance goal. I have a very different focus. I want to run as well as possible at Western States. My goal is not strictly body-related or weight-related or even health-related. If overall health was my goal, I think that training for and running a 100 miler would be counter-productive.
I'm trying hard to have every decision be about optimizing my race. That means that every workout has a purpose. Every meal needs to be about fueling my body rather than about the pleasure of the moment. It means that if my body wants to fall asleep at 8:30 p.m., as it did last night, that I respect that decision, put down the book I'm enjoying, and get some sleep.
Through January and February, my focus on training for Western States was where it needed to be. In March, things got a little off track. Right now, I'm back on track and truly focused on the end goal.
I have no idea what I'll be able to do at the race. Most likely, I'll be there with a goal of just finishing. It's a hard course and it deserves respect. In some ways, I think that I failed to respect the race enough 3 years ago, and I paid the price with a DNF. After finishing Wasatch and Hardrock the two prior years, I think I'd gotten a little bit cocky going into Western States last time. Not this time.
Wednesday, April 2, 2008
Recovery week
I got out for an easy 3 miler last night. I ran in shorts. Outside. In Vermont. I don't remember the last time I did that, but it was probably October.
After my run, I went to yet another contentious Select Board meeting. The 2 members who seem to be running the show these days have a new scheme for our Municipal Building, and it doesn't seem very "clean" to me, from a political perspective. If they consider this option, they really should re-open the entire process to any bidder or property owner out there. In reality, I believe they are simply trying to stall for time, so the purchase offer for the property the town voters approved will be withdrawn. Then, they will "be forced" to pursue alternatives, and they'll get their way without ever officially voting against the voters.
Last night, the wife of one of the two new members challenged a statement that I made to the board. She and her husband both work at the hospital where I work, and my wife is about to transfer to the woman's department. I was able to quickly and fully refute her statement, but I really worry if the political divisions in our town are going to affect how people work together during the day. I certainly hope not, and my wife has stayed out of the political end of things, but it does worry me.
Oh yeah, running. I'll do an easy uphill 6+ tonight, running home from work. Tomorrow, I think I'll lift in the morning, and hopefully my hamstring won't give me any troubles on deadlifts.
I'm still hoping to be recovered enough by Saturday to do an easy 20.
After my run, I went to yet another contentious Select Board meeting. The 2 members who seem to be running the show these days have a new scheme for our Municipal Building, and it doesn't seem very "clean" to me, from a political perspective. If they consider this option, they really should re-open the entire process to any bidder or property owner out there. In reality, I believe they are simply trying to stall for time, so the purchase offer for the property the town voters approved will be withdrawn. Then, they will "be forced" to pursue alternatives, and they'll get their way without ever officially voting against the voters.
Last night, the wife of one of the two new members challenged a statement that I made to the board. She and her husband both work at the hospital where I work, and my wife is about to transfer to the woman's department. I was able to quickly and fully refute her statement, but I really worry if the political divisions in our town are going to affect how people work together during the day. I certainly hope not, and my wife has stayed out of the political end of things, but it does worry me.
Oh yeah, running. I'll do an easy uphill 6+ tonight, running home from work. Tomorrow, I think I'll lift in the morning, and hopefully my hamstring won't give me any troubles on deadlifts.
I'm still hoping to be recovered enough by Saturday to do an easy 20.
Tuesday, April 1, 2008
Better today
My snowshoe walk got cancelled by pouring rain last night. I did grill some chicken in the rain, but the dogs and my wife wanted nothing to do with hiking in the rain. I wasn't really up for it either, to be honest.
This morning, I got up early and went to the gym. I combined some bodyweight exercises with stretching and foam rolling for about an hour. I hate the foam roller sometimes, because the pressure can be so intense. But, I always feel better after I use it. I did some push-ups, pull-ups, prisoner squats, and a variety of ab exercises. And, I went through a stretching routine from my chiropractor twice. The first time through, I was very tight, but after some foam rolling and some other exercises, things had loosened up a bit.
Tonight, I'll run for 30-40 minutes after work. Hopefully, I'll run for an hour tomorrow. And then on Thursday, I'll try to do the weight workout that took me out last week. That workout is the last in my current series, and the next series is much harder. I'm anxious to get started with the next set of workouts there.
If I feel better by the weekend, I'll run 20 on Saturday and then do some skiing on Sunday. Next week should be a 60+ mile week - my first of the year.
This morning, I got up early and went to the gym. I combined some bodyweight exercises with stretching and foam rolling for about an hour. I hate the foam roller sometimes, because the pressure can be so intense. But, I always feel better after I use it. I did some push-ups, pull-ups, prisoner squats, and a variety of ab exercises. And, I went through a stretching routine from my chiropractor twice. The first time through, I was very tight, but after some foam rolling and some other exercises, things had loosened up a bit.
Tonight, I'll run for 30-40 minutes after work. Hopefully, I'll run for an hour tomorrow. And then on Thursday, I'll try to do the weight workout that took me out last week. That workout is the last in my current series, and the next series is much harder. I'm anxious to get started with the next set of workouts there.
If I feel better by the weekend, I'll run 20 on Saturday and then do some skiing on Sunday. Next week should be a 60+ mile week - my first of the year.
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