I am training for the Spartan Race Staten Island on Sep 24/25, 2011. I am volunteering 1 of those days. I will periodically post some of the crazy workouts I do. Here is what I did Tuesday that required some P90X, Yoga X Wed morning to loosen me up.
Warm up - 2500m C2 rower - 10 min
Foam Roller/Lacrosse ball for hip mobility - 5 min
Heavy Ass Dead Lift - 5x5 - 221lbs, 232lbs, 254lbs, 285lbs, 285lbs
Metabolic Conditioning - Without stopping( no time since I forgot to stop my watch) 4 rounds - L-Sit rope climb, Pushups to fail( wide, Military, normal, heart 2 heart since I was supposed to be doing a P90X workout that day), 20 sit ups, walking lunges 50yds.
I am feeling it for sure.
Today will be a mountain man run, details later.
Thursday, August 4, 2011
Wednesday, August 3, 2011
Hurt should be a state of mind
When we exercise we are choosing which energy system we wish to work more. For some the choice is conscious, but those choosing consciously are usually a trainer or a coach. The main systems that we can train are: The cardio vascular system, the Neuro-Muscular System, the musculo-skeletal system, and the fascial system.
For most the cardiovascular system is the easiest to train, just put on your shoes and go out for a long run of more than 20 min.
The musculo-skeletal system is a close second with resistance training growing in popularity.
The fascial system is gaining a little traction after many years the medical community is finally willing to research the benefits of this little understood system trained by many athletes.
The Nero-muscular system is trained mainly by top tier athletes and strength athletes of varying degree from novice to pro.
All of these energy systems have their own degree of hurt. Aerobic activity does not hurt very much unless you are brand new. The fascial system, as we roll over knots in our muscles, hurts a little more but not for very long. the musculo skeletal system can get a good workout without much hurting at all until the next day.
The Nuero-muscular system, when taxed well is nearly enough to make you want to vomit. Heavy dead lift or heavy squats can make your system ask what hit it. A serious session at the track, either cycling or running, can do the same. An athlete of any level but the most very beginner should attempt to challenge this system at least once a week. Although highly taxing, the changes that you bring about in your body's ability to perform are enormous.
The stress of heavy dead lift or a power speed set at the track are enough to give your body a better foundation for your marathon or even 5k. A stronger body achieved through ever increasing demands is one that can adapt to any circumstances. If you did well in last year's 10k but you show up and there are Kenyans lined up to race, you may still have a shot. You will have a shot because you have done the work at the track and the gym to give you that foundation. Your head will be in a good place because you will have put in the painful work, what Brett Hoebel calls "Paying some dues." Challenge yourself under the watchful eye of a coach or a trainer then take it out on your own. Watch the noise of a painful day at the office fade into the background.
For most the cardiovascular system is the easiest to train, just put on your shoes and go out for a long run of more than 20 min.
The musculo-skeletal system is a close second with resistance training growing in popularity.
The fascial system is gaining a little traction after many years the medical community is finally willing to research the benefits of this little understood system trained by many athletes.
The Nero-muscular system is trained mainly by top tier athletes and strength athletes of varying degree from novice to pro.
All of these energy systems have their own degree of hurt. Aerobic activity does not hurt very much unless you are brand new. The fascial system, as we roll over knots in our muscles, hurts a little more but not for very long. the musculo skeletal system can get a good workout without much hurting at all until the next day.
The Nuero-muscular system, when taxed well is nearly enough to make you want to vomit. Heavy dead lift or heavy squats can make your system ask what hit it. A serious session at the track, either cycling or running, can do the same. An athlete of any level but the most very beginner should attempt to challenge this system at least once a week. Although highly taxing, the changes that you bring about in your body's ability to perform are enormous.
The stress of heavy dead lift or a power speed set at the track are enough to give your body a better foundation for your marathon or even 5k. A stronger body achieved through ever increasing demands is one that can adapt to any circumstances. If you did well in last year's 10k but you show up and there are Kenyans lined up to race, you may still have a shot. You will have a shot because you have done the work at the track and the gym to give you that foundation. Your head will be in a good place because you will have put in the painful work, what Brett Hoebel calls "Paying some dues." Challenge yourself under the watchful eye of a coach or a trainer then take it out on your own. Watch the noise of a painful day at the office fade into the background.
Saturday, July 30, 2011
Today's Workout and Why
Today I did a workout commonly known as "Cold Start". This is when you do a workout without an adequate warm up. The more you race, the chances are greater you will over sleep you alarm one time in your race career. Or you may misread your start time(this happens all the time in the even the NYC tri, a very well run event). Or maybe you got stuck in traffic. Any way you can show up late for a race. This is training for it.
The workout is a little easier with biking than the other 2 sports. With Cold Start in swimming and running you really can only push so hard cold due to discomfort. You should only do this if you are comfortable with going hard even after a warm up. Some people have low pain tolerance and will probably be sore the next day ans during the workout. Everybody else just keeps their gripes to themselves.
I have a friend who took a wheel back to his hotel room to repair it before a National Level race. While in his room his coach called and said they had moved the start time. Without a warm up he won. He was able to do this because he can handle some discomfort in an effort to achieve a goal. He would train without warm up periodically just to train himself to handle the stress at race time, but he was very connected to his body.
So here is the workout:
From a "Cold Start" do a 20 min effort with one of the best hills around that you can find thrown in,
5 min rest,
20 mi effort rolling terrain,
5 min rest,
5min effort,
3+ min recovery.
It was a great effort and a fast 58 min ride. You can extend the final recovery and you can do any warm up you want besides biking for this bike workout.
I try to do a cold start swim here and there but rarely a cold start run.
Enjoy and be safe. You still cannot go all out until you are a little warm even if you try.
The workout is a little easier with biking than the other 2 sports. With Cold Start in swimming and running you really can only push so hard cold due to discomfort. You should only do this if you are comfortable with going hard even after a warm up. Some people have low pain tolerance and will probably be sore the next day ans during the workout. Everybody else just keeps their gripes to themselves.
I have a friend who took a wheel back to his hotel room to repair it before a National Level race. While in his room his coach called and said they had moved the start time. Without a warm up he won. He was able to do this because he can handle some discomfort in an effort to achieve a goal. He would train without warm up periodically just to train himself to handle the stress at race time, but he was very connected to his body.
So here is the workout:
From a "Cold Start" do a 20 min effort with one of the best hills around that you can find thrown in,
5 min rest,
20 mi effort rolling terrain,
5 min rest,
5min effort,
3+ min recovery.
It was a great effort and a fast 58 min ride. You can extend the final recovery and you can do any warm up you want besides biking for this bike workout.
I try to do a cold start swim here and there but rarely a cold start run.
Enjoy and be safe. You still cannot go all out until you are a little warm even if you try.
Thursday, July 28, 2011
Only if you want results from your workout
How long have you been going to the gym? How much do you spend every month? The gyms around here range from $9.99/month to $220/month for a good gym with a pool. I paid about $120 for P90X and $120/month for my Shakeology. I do a hybrid workout of P90X, triathlon Training and Crossfit. I know that everybody in most of those groups has one gripe or another about that.
The CrossFit guys can be a little intense for me and a little Black and White, they certainly challenged my comfort zone with their energy. You will not find a better, broadly fit group of people. Some are great triathletes who do well, podium finishes. I just do not have a Box with a schedule that works for me.(I do not like to do Olympic Lifting without someone there watching my form) Certainly close to CrossFit athletes are some of the people who have done....
P90X and followed their eating plan. Sticking to a program for 90 days, especially one as well designed as P90X will get you results. But you have to challenge your comfort zone during your workouts (Do your best and...). If you use the light band all the time, you will never progress to the pull up bar. If you don't do the Plyometrics and the Yoga X, with good effort, then you will not get the results over the long haul. You can replace your cardio days in P90X with...
Triathlon training. I like to compete in triathlons of Olympic distance and shorter but like Xterra(off road Triathlon) the most. I still do 5 or 6 triathlon workouts a week. The swimming Biking and Trail running are great for my head.
This may not be the optimal way to train for Triathlon, or do P90X, or do CrossFit so here is the trade off: I look awesome! The CrossFit gives me the intensity to go hard during my Tri workouts. Combine that with the P90X programming of YogaX, Ab Ripper X, and Plyometrics, I have the stamina and strength to go the distance in my races and preserve much of the muscle lost to Endurance training and its effects on your hormones (low testosterone, high cortisol). I have pushed myself further than I thought possible and have the energy to do so.
You can start at any level, just be smart about your training and take recovery time and recovery workouts. Follow a healthy eating plan and ask for help if you need it.
The CrossFit guys can be a little intense for me and a little Black and White, they certainly challenged my comfort zone with their energy. You will not find a better, broadly fit group of people. Some are great triathletes who do well, podium finishes. I just do not have a Box with a schedule that works for me.(I do not like to do Olympic Lifting without someone there watching my form) Certainly close to CrossFit athletes are some of the people who have done....
P90X and followed their eating plan. Sticking to a program for 90 days, especially one as well designed as P90X will get you results. But you have to challenge your comfort zone during your workouts (Do your best and...). If you use the light band all the time, you will never progress to the pull up bar. If you don't do the Plyometrics and the Yoga X, with good effort, then you will not get the results over the long haul. You can replace your cardio days in P90X with...
Triathlon training. I like to compete in triathlons of Olympic distance and shorter but like Xterra(off road Triathlon) the most. I still do 5 or 6 triathlon workouts a week. The swimming Biking and Trail running are great for my head.
This may not be the optimal way to train for Triathlon, or do P90X, or do CrossFit so here is the trade off: I look awesome! The CrossFit gives me the intensity to go hard during my Tri workouts. Combine that with the P90X programming of YogaX, Ab Ripper X, and Plyometrics, I have the stamina and strength to go the distance in my races and preserve much of the muscle lost to Endurance training and its effects on your hormones (low testosterone, high cortisol). I have pushed myself further than I thought possible and have the energy to do so.
You can start at any level, just be smart about your training and take recovery time and recovery workouts. Follow a healthy eating plan and ask for help if you need it.
Wednesday, July 27, 2011
Today is a day for Change
Today choose to change the way you eat. Try some new vegetable like Daikon Radish, Baby Zucchini, or Radicchio.
Look on a website like www.epicurious.com or www.gourmet.com for a recipe to cook your new veggies. Do not give up if you do not like a new vegetable the first time you try it. Sometimes a new flavor can be a little shock to our system and, unless it has been engineered to taste great, will require some getting adjusted to.
Here is a salad that I like to make:
2 cups Baby Spinach - chopped large
1/2 head of Radicchio - cut into ribbons
3/4 cups carrots - chopped small
1/2 cup Daikon radish
1 handful Fresh Parsley - chopped fine
1 cup Grape Tomatoes - halved
1/4 cup Slivered Raw Almonds
Handful of Tart Cherries
This salad has some bitter leaves(radicchio, daikon) in it but a fair amount of sweet flavors to add balance. Play with the ingredients a little until it fits your palate.
I make this salad often, sometimes I put goat cheese in it if I need a few more calories for the day. Leave out the cheese if you are trying to lose weight.
Add a small amount of a low fat dressing, measure to be sure you are eating properly.
Enjoy and share it with your friends
Look on a website like www.epicurious.com or www.gourmet.com for a recipe to cook your new veggies. Do not give up if you do not like a new vegetable the first time you try it. Sometimes a new flavor can be a little shock to our system and, unless it has been engineered to taste great, will require some getting adjusted to.
Here is a salad that I like to make:
2 cups Baby Spinach - chopped large
1/2 head of Radicchio - cut into ribbons
3/4 cups carrots - chopped small
1/2 cup Daikon radish
1 handful Fresh Parsley - chopped fine
1 cup Grape Tomatoes - halved
1/4 cup Slivered Raw Almonds
Handful of Tart Cherries
This salad has some bitter leaves(radicchio, daikon) in it but a fair amount of sweet flavors to add balance. Play with the ingredients a little until it fits your palate.
I make this salad often, sometimes I put goat cheese in it if I need a few more calories for the day. Leave out the cheese if you are trying to lose weight.
Add a small amount of a low fat dressing, measure to be sure you are eating properly.
Enjoy and share it with your friends
Monday, July 25, 2011
Until you commit...
Life can push you around and make you feel more than a little crazy. Often our fitness and our health can fall by the wayside. It is up to you and only YOU to make the decision to stick with your plan.
Make a commitment to yourself. Check in with your commitment every day and every week to make sure you are staying with your decisions. Tell your friends so that you have support on your journey. Take pictures and measurements for your before and after. Your life and the lives of those around you hang in the balance. Your health is your choice. you decide how you will live the rest of your life - making healthy choices or making the same choices as before.
Choose to make healthier choices today.
Choose now to make healthier choices tomorrow.
Choose to be happy where you are and where you are going.
Choose exercise over TV and the computer.
Choose to bring your family along for the ride.
www.revcoachandy.com
www.getfitnyc.com
myshakeology.com/tricoachandy
Make a commitment to yourself. Check in with your commitment every day and every week to make sure you are staying with your decisions. Tell your friends so that you have support on your journey. Take pictures and measurements for your before and after. Your life and the lives of those around you hang in the balance. Your health is your choice. you decide how you will live the rest of your life - making healthy choices or making the same choices as before.
Choose to make healthier choices today.
Choose now to make healthier choices tomorrow.
Choose to be happy where you are and where you are going.
Choose exercise over TV and the computer.
Choose to bring your family along for the ride.
www.revcoachandy.com
www.getfitnyc.com
myshakeology.com/tricoachandy
Tuesday, July 19, 2011
Confessions of a Sugar Addict.
I know you think that when you are healthy that you spend your whole life focusing on being healthy. I was lucky for the most part. I had discipline if you count the 80/20 Rule. 80% of the time I was focused, 20% of the time I was a schlub. I would eat scones, candy, and muffins whenever I wanted, justifying it with leading an otherwise healthy lifestyle.
There are sugar abusers and savory abusers, each has its drawbacks. Sugar throws off the hormones by causing the body to store fat and savory is often the delivery system for saturated fat. The whole abuse of food is a lose/lose. Moderation is the key.
On my best days I would still crave sweets, and a bite of chocolate early in the morning leads to more bites of chocolate later in the day. Even eating salads, healthy carbs, adequate protein, and healthy fats would still not be enough.
Here is the thing: I put out a lot of energy and have a physical job as a trainer and multisport coach. I get about 6.5-8 hours of sleep per night but I was still always hungry or craving sugar because something was missing in my diet. I found what was missing with Shakeology. I am not sure what in Shakeology put back the missing pieces but it did. It was like a key that locked the door on my sugar cravings. Now if I crave sugar it is usually emotional, and that is easier to address than an unnamed craving for something missing in your otherwise stellar diet.
I cannot tell you how much Shakeology means to me in my training for races and my otherwise hectic schedule, but I do not want to go a day without it. It stabilizes my mood(probably because i am not eating as much sugar), gives me energy without caffeine, and has reduced the bloat in my belly. I am able to absorb the stresses of working out 2 or 3 x/day and commuting from client to client. I have not lost weight by using Shakeology but that was not the goal. I have lost body fat and feel more energy for my clients and my family.
www.myshakeology.com/tricoachandy
www.revcoachandy.com
There are sugar abusers and savory abusers, each has its drawbacks. Sugar throws off the hormones by causing the body to store fat and savory is often the delivery system for saturated fat. The whole abuse of food is a lose/lose. Moderation is the key.
On my best days I would still crave sweets, and a bite of chocolate early in the morning leads to more bites of chocolate later in the day. Even eating salads, healthy carbs, adequate protein, and healthy fats would still not be enough.
Here is the thing: I put out a lot of energy and have a physical job as a trainer and multisport coach. I get about 6.5-8 hours of sleep per night but I was still always hungry or craving sugar because something was missing in my diet. I found what was missing with Shakeology. I am not sure what in Shakeology put back the missing pieces but it did. It was like a key that locked the door on my sugar cravings. Now if I crave sugar it is usually emotional, and that is easier to address than an unnamed craving for something missing in your otherwise stellar diet.
I cannot tell you how much Shakeology means to me in my training for races and my otherwise hectic schedule, but I do not want to go a day without it. It stabilizes my mood(probably because i am not eating as much sugar), gives me energy without caffeine, and has reduced the bloat in my belly. I am able to absorb the stresses of working out 2 or 3 x/day and commuting from client to client. I have not lost weight by using Shakeology but that was not the goal. I have lost body fat and feel more energy for my clients and my family.
www.myshakeology.com/tricoachandy
www.revcoachandy.com
Monday, July 18, 2011
Million mile Mondays
Lets start the movement. Million Mile Mondays: 200,000 runners to run 5 miles. 50,000 cyclists to bike 20 miles. Or 10,000 cyclists to bike 100 miles. Use your Garmin to measure and upload to Map My Ride or Map My Run.
Lets get America moving.
www.revcoachandy.com
www.myshakeology.com/tricoachAndy
Lets get America moving.
www.revcoachandy.com
www.myshakeology.com/tricoachAndy
Wednesday, March 9, 2011
What have your shoes done for you lately?
What have your shoes done for you lately?.
by Andrew Nelson for GetFit NYC
www.getfitnyc.com
Not about barefoot running exactly, but about minimalist footwear.
I have a triathlon client who is a good trail runner. We started her trail running to address some IT Band issues and a overly long stride. Well she found out that she likes trail running better than she likes road running, regularly finishing on the podium in trail races. However, since it is much more commitment to train for an XTERRA, road running is necessary for sport specificity as her tri’s are on the road. The problem comes with her aversion to the trail makeup: “I don’t like the feel of the rocks on my feet” she says.
“When you feel the ground You know when to pick up your foot.” Said her coach.
Let me say that I understand. I used to hate the feeling of my bare feet on the ground. I grew up in Georgia where it is very normal to run around barefoot as a child and I used to hate the feeling of sticks and roots under my feet, even sand between my toes. However, I have learned a thing or two regarding groundfeel and the compressive forces of gravity on the hips knees and lower back. Some of these things I learned the hard way. I have been injured. I have used shoes and orthotics to correct those problems rather that look at what I can do it about it in the gym. Some injuries can be addressed with some simple squats, box jumps or core work.
The feel of the ground and the action of gravity can make you simply plod along, passively running, often just to log X number of miles or calories. When you passively run you allow the body to become a victim of gravity rather than a willing and active participant. I will say about shoes that they can aid this. Your shoes can actually make you run worse, but the right shoe can also make you run better. Sometimes there is something wrong with your running form that does not show up at the foot strike. Watching your feet hit the ground and video capture from the knee down only tells one part of your running story. Standing on 1 leg and just holding your balance can tell quite a different story as running is both a balance and ballistic sport.
Some questions that you may want answered before you continue running with an injury or before you get injured:
Does your hip “drop” when your foot hits the ground?
What is your running cadence? How many times/minute does your foot hit the ground?
Is your stride length the same from left to right?
Are your hips tight/loose/weak?
What happens to your knees when you run?
Where does your foot go when it is in the air?
How stressful is your life?
There are a lot of questions that need to be answered that your shoes cannot answer for you. I am not against video analysis in a shoe store, I don’t sell shoes. I am for video analysis of a runner who is plagued with injuries or a runner who just wants to go faster. Hiring a coach and getting an assessment as to your readiness for running is a good idea. Some athletes should probably take it a little slower at the beginning, while another athlete may be holding back when they are ready to run.
Are you ready to run?
by Andrew Nelson for GetFit NYC
www.getfitnyc.com
Not about barefoot running exactly, but about minimalist footwear.
I have a triathlon client who is a good trail runner. We started her trail running to address some IT Band issues and a overly long stride. Well she found out that she likes trail running better than she likes road running, regularly finishing on the podium in trail races. However, since it is much more commitment to train for an XTERRA, road running is necessary for sport specificity as her tri’s are on the road. The problem comes with her aversion to the trail makeup: “I don’t like the feel of the rocks on my feet” she says.
“When you feel the ground You know when to pick up your foot.” Said her coach.
Let me say that I understand. I used to hate the feeling of my bare feet on the ground. I grew up in Georgia where it is very normal to run around barefoot as a child and I used to hate the feeling of sticks and roots under my feet, even sand between my toes. However, I have learned a thing or two regarding groundfeel and the compressive forces of gravity on the hips knees and lower back. Some of these things I learned the hard way. I have been injured. I have used shoes and orthotics to correct those problems rather that look at what I can do it about it in the gym. Some injuries can be addressed with some simple squats, box jumps or core work.
The feel of the ground and the action of gravity can make you simply plod along, passively running, often just to log X number of miles or calories. When you passively run you allow the body to become a victim of gravity rather than a willing and active participant. I will say about shoes that they can aid this. Your shoes can actually make you run worse, but the right shoe can also make you run better. Sometimes there is something wrong with your running form that does not show up at the foot strike. Watching your feet hit the ground and video capture from the knee down only tells one part of your running story. Standing on 1 leg and just holding your balance can tell quite a different story as running is both a balance and ballistic sport.
Some questions that you may want answered before you continue running with an injury or before you get injured:
Does your hip “drop” when your foot hits the ground?
What is your running cadence? How many times/minute does your foot hit the ground?
Is your stride length the same from left to right?
Are your hips tight/loose/weak?
What happens to your knees when you run?
Where does your foot go when it is in the air?
How stressful is your life?
There are a lot of questions that need to be answered that your shoes cannot answer for you. I am not against video analysis in a shoe store, I don’t sell shoes. I am for video analysis of a runner who is plagued with injuries or a runner who just wants to go faster. Hiring a coach and getting an assessment as to your readiness for running is a good idea. Some athletes should probably take it a little slower at the beginning, while another athlete may be holding back when they are ready to run.
Are you ready to run?
Tuesday, March 8, 2011
Gallery: Fairwheel Bikes Open Gallery In Portland, Oregon - BikeRadar
i hope you all know about Team WE Sports. You should check them out at www.teamwesports.com. It is a Women's Multi Sport Team. I coach the run program and my wife, a former Cat 2 bike racer, coaches the bike. With the help of Terry Kerrigan of Aperion for Life, coach to an international triathlon champion, we have established a great coaching program that is inclusive and has a strong community of athletes.
http://teamwesports.blogspot.com/
We Mountain Bike, road bike, road run, trail run and swim. Some of them race, some of them just enjoy the group exercising together.
Below is a picture of the bike used by Portland, Oregon based Pro Cyclo Cross Champion Sue Butler. She is not affiliate with team WE but we like to support all women athletes. And the bike looks really awesome.
Gallery: Fairwheel Bikes Open Gallery In Portland, Oregon - BikeRadar
http://teamwesports.blogspot.com/
We Mountain Bike, road bike, road run, trail run and swim. Some of them race, some of them just enjoy the group exercising together.
Below is a picture of the bike used by Portland, Oregon based Pro Cyclo Cross Champion Sue Butler. She is not affiliate with team WE but we like to support all women athletes. And the bike looks really awesome.
Gallery: Fairwheel Bikes Open Gallery In Portland, Oregon - BikeRadar
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