If you have family or friends suffering from Alzheimer's disease or just want to keep your mind healthy, you may want to look into the benefits of coconut oil. Here is a great blog post and some related videos.
http://www.healthyfellow.com/208/coconut-oil-and-alzheimers-disease/
Friday, December 31, 2010
Thursday, November 18, 2010
Barefoot Running Shoes Update: Vibram Five Fingers - KSO Trek Sport
Over the weekend my friend, Mark, purchased the Vibram FiveFingers KSO Trek Sport at REI. I haven't been to REI in awhile and I was very happy to see that they now carry FiveFingers and have them prominently displayed. It appears that this barefoot running concept is really picking up steam. I think the success of Born to Run by Christopher McDougall has alot to do with it. Mark grew up in South Florida and was always playing barefoot as a child and was not happy wearing regular running shoes to run trails so he made the switch.
Mark is now my second friend who has purchased FiveFingers. My friend David picked up a pair of Bikilas a couple of months ago. Both of them made the switch after reading Born To Run after initially considering me to be a whackjob for wearing them. The Bikilas are the FiveFingers made specifically for running and also have improved traction. David intends to do marathons wearing his Bikilas and using the Jeff Galloway marathon method.
Maybe in a few years it will be the footwear with the big shock absorbing heels that will be the oddity and the flat minimalist shoes will be the norm. I am also glad they came out with the Trek Sport because I really didn't care much for the regular Treks since they are made with Kangaroo leather. I just didn't find that particularly minimalist. The Trek Sports looks like a more rugged version of my standard KSOs. The biggest visible difference is the better traction and toe protection.
Today was Mark's first run in his new Trek Sports. We did our usual 5 mile trail loop through Colonel Francis Beatty Park today. It was a great day to run with temps in the 50s. We spotted 4 deer about midway through the run. As they scattered upon seeing us, one of them got on the trail and ran about 20 to 30 yards in front of me before veering off into the woods - usually I only see squirrels at Beatty so that provided some entertainment.
So how Mark's run? He kept up with me quite well and improved his usual 39-40 minute run to 37 minutes. Was it the FiveFingers? He certainly thinks so and is very happy with his purchase. He told me that he felt more surefooted in the very rooty turns and curves of the singletrack. We have been running the trails regularly now since the weather has gotten cooler so his cardio was bound to improve but you can't deny that a two minute time improvement on a five mile run is pretty impressive considering it was his very first run in his new Vibrams. I am curious to see if the balls of his feet will be sore tomorrow. If not - he is truly an anomaly or I need to get a pair!!!
Mark is now my second friend who has purchased FiveFingers. My friend David picked up a pair of Bikilas a couple of months ago. Both of them made the switch after reading Born To Run after initially considering me to be a whackjob for wearing them. The Bikilas are the FiveFingers made specifically for running and also have improved traction. David intends to do marathons wearing his Bikilas and using the Jeff Galloway marathon method.
Maybe in a few years it will be the footwear with the big shock absorbing heels that will be the oddity and the flat minimalist shoes will be the norm. I am also glad they came out with the Trek Sport because I really didn't care much for the regular Treks since they are made with Kangaroo leather. I just didn't find that particularly minimalist. The Trek Sports looks like a more rugged version of my standard KSOs. The biggest visible difference is the better traction and toe protection.
Today was Mark's first run in his new Trek Sports. We did our usual 5 mile trail loop through Colonel Francis Beatty Park today. It was a great day to run with temps in the 50s. We spotted 4 deer about midway through the run. As they scattered upon seeing us, one of them got on the trail and ran about 20 to 30 yards in front of me before veering off into the woods - usually I only see squirrels at Beatty so that provided some entertainment.
So how Mark's run? He kept up with me quite well and improved his usual 39-40 minute run to 37 minutes. Was it the FiveFingers? He certainly thinks so and is very happy with his purchase. He told me that he felt more surefooted in the very rooty turns and curves of the singletrack. We have been running the trails regularly now since the weather has gotten cooler so his cardio was bound to improve but you can't deny that a two minute time improvement on a five mile run is pretty impressive considering it was his very first run in his new Vibrams. I am curious to see if the balls of his feet will be sore tomorrow. If not - he is truly an anomaly or I need to get a pair!!!
Sunday, November 7, 2010
Why Grass-Fed Meat is So Much Healthier for You
In a few of posts I have mentioned that when I eat red meat, it is almost always grassfed beef. I ranked it at #3 in my Do's list in my 21 Do's and Don'ts For Losing Weight and keeping it off. Here in Charlotte there are a many places where I can buy grassfed beef - Earthfare, What's Your Beef in Ballantyne, and Baucom's Best. Those are my top three but I know there is more in the Charlotte area.
So what is so good about grassfed meat and why is it better for you than any other meats? Plenty of reasons! Rather than explain it here, I found this really good article. Try it for yourself and I think you will find grassfed meat is tastier and more tender with way less gristle and fat.
So what is so good about grassfed meat and why is it better for you than any other meats? Plenty of reasons! Rather than explain it here, I found this really good article. Try it for yourself and I think you will find grassfed meat is tastier and more tender with way less gristle and fat.
Friday, November 5, 2010
USMC Mud Run in Columbia, SC
I was happy to hear the USMC Mud Run in Columbia, South Carolina has announced a new date for next Spring – April 5, 2011 and registration is now open! I already have my team of 4 signed up and can’t wait to give it another go. My team did the September 25th race and we had a great time. We finished in 1:23. We hope to beat that this time. It is just another great reason to keep training hard.
Compared to the other mud races that I have done, both individual and team, “The Leatherneck” course, as it is called, was definitely the most challenging for me. There were 33 obstacles in all for the over 4 mile course. If you don’t like running long distances, the running is broken up into very short segments in between the obstacles and the course is very well marked. There is plenty of mud! Unlike the Warrior Dash that only had a big mud pit near the finish line, the majority of the obstacles in “The Leatherneck” involve mud- either climbing, crawling, swimming, or slogging through it. They had every type of mud too – from soupy to thick as tar – so be prepared to get really dirty.
If this upcoming April race gets the turnout they received back in September – which made it the largest mud race in North America - make sure you register early and arrive early as well. Visit http://www.usmcmudrun.org/ to register or for more information.
Compared to the other mud races that I have done, both individual and team, “The Leatherneck” course, as it is called, was definitely the most challenging for me. There were 33 obstacles in all for the over 4 mile course. If you don’t like running long distances, the running is broken up into very short segments in between the obstacles and the course is very well marked. There is plenty of mud! Unlike the Warrior Dash that only had a big mud pit near the finish line, the majority of the obstacles in “The Leatherneck” involve mud- either climbing, crawling, swimming, or slogging through it. They had every type of mud too – from soupy to thick as tar – so be prepared to get really dirty.
If this upcoming April race gets the turnout they received back in September – which made it the largest mud race in North America - make sure you register early and arrive early as well. Visit http://www.usmcmudrun.org/ to register or for more information.
Sunday, October 31, 2010
Tire Flipping!
Flipping tires has become a rather popular technique for strength training. If you want to get your own tire and start using it in your training, you will want to read this article first. It covers everything from where to find tires, how to transport it and then cover the proper technique with a good video and some good links too. Check it out here.
Saturday, October 30, 2010
Whole Eggs or Egg Whites Debate
I love eggs but there are "good" eggs and "bad" eggs. If you want some good information about eggs, this is an excellent article - click here to read.
Friday, October 29, 2010
The salad dressing to NEVER eat
If you think the salad dressing that you bought at your local supermarket is healthy, you might want to read this...The salad dressing to NEVER eat.
Sunday, October 24, 2010
21 Do's and Don'ts for Losing Weight and Keeping It Off!
Anyone can lose weight. That is the easy part. Getting down to your healthy weight and keeping that weight from coming back is the hard part. Very few books focus on maintaining a healthy bodyweight and instead concentrate solely on weight loss as a short-term goal. The goal should be staying at an optimum healthy weight for the rest of your life. The key is taking control and making positive changes and being able to stick to them. If you are in the process of losing weight right now and you describe the process to friends using words such as “suffering” or “torture” chances are you are likely to quit before you reach your goal and will likely return to your previous bad habits.
You do not have to eat bland food and exercise for numerous hours every day to get to your goal weight and maintain it. You just need to know what you should and should not do. Most information in the media is confusing at best so I thought I would provide what I have learned over the years.
What do I know – you may ask? What I know I learned from reading and experience. I weighed 213 pounds at age 36 and since that time I have lost weight and managed to maintain a healthy bodyweight of 175. I am now 44. I have been ridiculed by friends and family members for the things I eat and do for my health but when it comes down to it, I am not the one struggling with my weight and more often than not, the same people who ridiculed me end up eating and doing the same things I have been doing. The list below contains things I do and don’t do that keep me successful in maintaining my healthy weight. I hope this helps you too.
Things I Do…
1) Eat whole foods preferably organic when possible – as a rule of thumb I try to eat organic whenever I can. If you stick to the items in my Don’ts list this is not as expensive as you would think. Calculate how much you spend weekly on sugary snacks, soda and fast food each week and just by removing that, you can afford to eat organically. The less pesticides and chemicals that go in my body – the better I will be.
2) Eat eggs from free range chickens – Eggs from overcrowded factory farmed chickens are not healthy. Eggs from free roaming chickens fed an organic diet are healthy.
3) Eat grassfed beef – Grass is the natural diet of cows. They taste better too and are less fatty. If you like steak and burgers – don’t give them up – just get the grassfed variety.
4) Eat organic free range chicken – what goes for eggs goes for the chicken. My favorite is Coleman’s Organic Chicken breasts that I buy at Costco and put over an organic salad.
5) Eat lots of raw organic nuts and seeds - There is a raw food movement where folks eat nothing but raw uncooked foods. It is not for me but may appeal to some people. Nonetheless, walnuts, almonds, pecans in their raw form and organic contain good fats, make excellent snacks and give you lots of energy. Nuts and seeds are the core of my breakfast in the morning – my favorite seeds are hemp and chia.
6) Eat lots of raw organic fruits and vegetables – I try to have salad every day. When I eat chicken or a burger, it is never in a bun - it is usually over a salad with some hot sauce , avocado, and hemp seeds.
7) Exercise smart – new research has shown that you do not have to spend hours in the gym to get outstanding results. Short intense workouts that can be performed in under 20 minutes or less have been shown to have benefits up to 48 hours after the workout.
8) Get proper sleep - Always give your body time to recover. Recent studies have shown that people who sleep less are prone to weight gain.
9) Eat food low in calories and high in nutrients – When choosing foods to eat I try to go with foods with the least amount of calories and the most nutrition. You get this by doing items 1 through 6 religiously.
10) Stick to items 1 through 9 90% of the time and try to avoid or keep items in the Don’t list to 10% of the time - heck even 80%/20% is a good ratio. Think of it as 4 good meals/snacks for every bad meal or snack. Strive to get that to 9 to 1. This way you don’t have to completely deprive yourself. It is impossible to be perfect all the time and you should not have to pout when it is cake day at the office or a pizza party. I try to follow these rules most of the time. Here and there I will have a cheat meal or a cheat day but I don’t go crazy overboard either. Some rules I can stick to almost all the time - some I just have to cheat here and there. As you get healthier your body will crave junk less and less.
Things I Don’t Do (or try not to do)…
1) Eat highly processed foods – As a general rule, if a box or container or food has more than 6 ingredients – it is processed and not that good for you. Many processed foods will say “organic” which will mean they likely have better ingredients but it was still processed. Rule #9 in my Do list says eat food low in calories and high in nutrients. Processed foods are the exact opposite. If the ingredient list contains any items I don’t understand – I don’t buy it. As a general rule I tend to stay away from things in a wrapper or a box except for an occasional organic dark chocolate bar.
2) Drink sugary beverages – For centuries man and woman walked the Earth with only water to drink. If it was good enough for them – it is good enough for me. You will also save a fortune! Most sport drinks are just good marketing and most energy drinks have some really bad ingredients in them. Stick to water!
3) Eat heavily breaded or fried foods.
4) Eat dairy – I do not drink cow’s milk and prefer unsweetened almond milk instead. I do like ice cream during the summer and enjoy pizza on occasion. When I am training for a trail race or endurance event I have noticed that I perform better and lose fat quickly when I eliminate dairy. Keep in mind most dairy products are highly processed. Remember Rule #10 in my Do list – you don’t have to give up dairy. I just avoid it 90% of the time.
5) Overeat – eating until you burst is just not good for you. I will tend to do this on occasion and it causes nothing but stomach pain. If you snack often with quality snacks (see Do list #5) it will keep you satisfied throughout the day and less likely to overindulge.
6) Eat foods with MSG, trans-fats, artificial colors or other types of preservatives. Any food with this in it I label as pure junk. I stay away from these foods as a general rule. Just about any food with these ingredients has a healthier alternative at a natural food store and I would suggest getting the alternative.
7) Eat at fast food restaurants – Fast food restaurants have the lowest quality food you can eat. If you are serious about losing weight stay away from fast food and any restaurants in general. Always ask to see the nutritional information. Most restaurants have online menus and nutrition information. I would do some homework before you eat out. If I do eat out – I have a rule called WORK OUT/EAT OUT. If I eat out I always make sure I do an extra good workout before I eat out. It makes me feel less guilty about breaking a rule.
8) Eat candy as a snack – empty calories that are high in processed sugar and low in nutrition are a terrible snack. Organic nuts and seeds make a much better snack.
9) Eat processed soy products – soy is not as good for you as you may think. When there is too much controversy around a food – and there is with soy – I just stay away.
10) Eat lots of processed grains – I hear everywhere that you should “get your whole grains.” I definitely agree it is better than bleached, enriched white flour products but in general if you are trying to lose weight, most grain products are highly processed and do not give you much in terms of nutrition per calorie compared with nuts, vegetables, and fruits.
11) Drink Alcohol – I choose not to drink alcohol. If you are looking to lose weight I would definitely cut down or cut it out.
There you have it! I would not call this an exhaustive list but it should give you some insight into what I do and don’t do. Again, this works for me and should work for most people who can follow the rules. I wouldn't recommend converting and doing all these things all at once - that is rather drastic - but rather slowly adapting one at a time. Perhaps one or two positive changes per week. If you have any questions please leave a comment and I will be glad to respond. In my next few posts I will cover some of these items in some more depth. Until next time!
You do not have to eat bland food and exercise for numerous hours every day to get to your goal weight and maintain it. You just need to know what you should and should not do. Most information in the media is confusing at best so I thought I would provide what I have learned over the years.
What do I know – you may ask? What I know I learned from reading and experience. I weighed 213 pounds at age 36 and since that time I have lost weight and managed to maintain a healthy bodyweight of 175. I am now 44. I have been ridiculed by friends and family members for the things I eat and do for my health but when it comes down to it, I am not the one struggling with my weight and more often than not, the same people who ridiculed me end up eating and doing the same things I have been doing. The list below contains things I do and don’t do that keep me successful in maintaining my healthy weight. I hope this helps you too.
Things I Do…
1) Eat whole foods preferably organic when possible – as a rule of thumb I try to eat organic whenever I can. If you stick to the items in my Don’ts list this is not as expensive as you would think. Calculate how much you spend weekly on sugary snacks, soda and fast food each week and just by removing that, you can afford to eat organically. The less pesticides and chemicals that go in my body – the better I will be.
2) Eat eggs from free range chickens – Eggs from overcrowded factory farmed chickens are not healthy. Eggs from free roaming chickens fed an organic diet are healthy.
3) Eat grassfed beef – Grass is the natural diet of cows. They taste better too and are less fatty. If you like steak and burgers – don’t give them up – just get the grassfed variety.
4) Eat organic free range chicken – what goes for eggs goes for the chicken. My favorite is Coleman’s Organic Chicken breasts that I buy at Costco and put over an organic salad.
5) Eat lots of raw organic nuts and seeds - There is a raw food movement where folks eat nothing but raw uncooked foods. It is not for me but may appeal to some people. Nonetheless, walnuts, almonds, pecans in their raw form and organic contain good fats, make excellent snacks and give you lots of energy. Nuts and seeds are the core of my breakfast in the morning – my favorite seeds are hemp and chia.
6) Eat lots of raw organic fruits and vegetables – I try to have salad every day. When I eat chicken or a burger, it is never in a bun - it is usually over a salad with some hot sauce , avocado, and hemp seeds.
7) Exercise smart – new research has shown that you do not have to spend hours in the gym to get outstanding results. Short intense workouts that can be performed in under 20 minutes or less have been shown to have benefits up to 48 hours after the workout.
8) Get proper sleep - Always give your body time to recover. Recent studies have shown that people who sleep less are prone to weight gain.
9) Eat food low in calories and high in nutrients – When choosing foods to eat I try to go with foods with the least amount of calories and the most nutrition. You get this by doing items 1 through 6 religiously.
10) Stick to items 1 through 9 90% of the time and try to avoid or keep items in the Don’t list to 10% of the time - heck even 80%/20% is a good ratio. Think of it as 4 good meals/snacks for every bad meal or snack. Strive to get that to 9 to 1. This way you don’t have to completely deprive yourself. It is impossible to be perfect all the time and you should not have to pout when it is cake day at the office or a pizza party. I try to follow these rules most of the time. Here and there I will have a cheat meal or a cheat day but I don’t go crazy overboard either. Some rules I can stick to almost all the time - some I just have to cheat here and there. As you get healthier your body will crave junk less and less.
Things I Don’t Do (or try not to do)…
1) Eat highly processed foods – As a general rule, if a box or container or food has more than 6 ingredients – it is processed and not that good for you. Many processed foods will say “organic” which will mean they likely have better ingredients but it was still processed. Rule #9 in my Do list says eat food low in calories and high in nutrients. Processed foods are the exact opposite. If the ingredient list contains any items I don’t understand – I don’t buy it. As a general rule I tend to stay away from things in a wrapper or a box except for an occasional organic dark chocolate bar.
2) Drink sugary beverages – For centuries man and woman walked the Earth with only water to drink. If it was good enough for them – it is good enough for me. You will also save a fortune! Most sport drinks are just good marketing and most energy drinks have some really bad ingredients in them. Stick to water!
3) Eat heavily breaded or fried foods.
4) Eat dairy – I do not drink cow’s milk and prefer unsweetened almond milk instead. I do like ice cream during the summer and enjoy pizza on occasion. When I am training for a trail race or endurance event I have noticed that I perform better and lose fat quickly when I eliminate dairy. Keep in mind most dairy products are highly processed. Remember Rule #10 in my Do list – you don’t have to give up dairy. I just avoid it 90% of the time.
5) Overeat – eating until you burst is just not good for you. I will tend to do this on occasion and it causes nothing but stomach pain. If you snack often with quality snacks (see Do list #5) it will keep you satisfied throughout the day and less likely to overindulge.
6) Eat foods with MSG, trans-fats, artificial colors or other types of preservatives. Any food with this in it I label as pure junk. I stay away from these foods as a general rule. Just about any food with these ingredients has a healthier alternative at a natural food store and I would suggest getting the alternative.
7) Eat at fast food restaurants – Fast food restaurants have the lowest quality food you can eat. If you are serious about losing weight stay away from fast food and any restaurants in general. Always ask to see the nutritional information. Most restaurants have online menus and nutrition information. I would do some homework before you eat out. If I do eat out – I have a rule called WORK OUT/EAT OUT. If I eat out I always make sure I do an extra good workout before I eat out. It makes me feel less guilty about breaking a rule.
8) Eat candy as a snack – empty calories that are high in processed sugar and low in nutrition are a terrible snack. Organic nuts and seeds make a much better snack.
9) Eat processed soy products – soy is not as good for you as you may think. When there is too much controversy around a food – and there is with soy – I just stay away.
10) Eat lots of processed grains – I hear everywhere that you should “get your whole grains.” I definitely agree it is better than bleached, enriched white flour products but in general if you are trying to lose weight, most grain products are highly processed and do not give you much in terms of nutrition per calorie compared with nuts, vegetables, and fruits.
11) Drink Alcohol – I choose not to drink alcohol. If you are looking to lose weight I would definitely cut down or cut it out.
There you have it! I would not call this an exhaustive list but it should give you some insight into what I do and don’t do. Again, this works for me and should work for most people who can follow the rules. I wouldn't recommend converting and doing all these things all at once - that is rather drastic - but rather slowly adapting one at a time. Perhaps one or two positive changes per week. If you have any questions please leave a comment and I will be glad to respond. In my next few posts I will cover some of these items in some more depth. Until next time!
Tuesday, September 7, 2010
Getting Jerky With It!
Yesterday my son expressed interest in eating beef jerky. I don't know what ignited this sudden interest but I have to take these opportunities when I get them as he eats such a small variety of food.
It occurred to me that I have never tried any kind of jerky mainly because most of the commercial brands are loaded with garbage additives and lots of salt. As a kid I had no interest in eating dehydrated beef as a snack so jerky has remained off my diet. Before dismissing the idea and telling my son that it was not healthy, I thought I would look to see if there is a healthier beef jerky made with grass fed beef and perhaps lower salt. Sure enough there is and here is what I found...
My first find was Steve's Original which I had stumbled upon before as it is popular on Facebook with the Crossfit crowd who adhere to the Paleo diet. Steve's Original sell these Paleokits - one of which includes grass fed beef jerky, dried berries and nuts for a very nutritious snack. A small Paleokit can be a snack while a large can be a meal replacement - perfect for a long hike or adventure. I was going to try the grass fed Paleokit but they are currently out of stock. I will keep this on my radar and will report back once I get my hands on one.
My next find was Local Harvest who offer 8oz. packages of grass fed beef jerky in four different flavors including a low salt variety - they must have read my mind! I think that will be worth a try.
Other notable mentions:
Grass Fed Traditions - They sell all kinds of grass fed bison products including jerky.
Black Wing Organic Meats - They have organic beef and buffalo jerky.
Mountain America Jerky - This site is definitely worth a look. They offer exotic meats for their jerky in addition to beef and buffalo including vennison, turkey and elk. They also claim their jerky has no MSG or Nitrites and half the salt of commercial manufacturers but does not appear to be grass fed as there is no mention of it on their site.
The price of natural jerky makes it rather prohibitive to be a regular snack so I don't think I will be buying it too often. Afterall, it is still quality beef - dehydrated or not - and good beef isn't cheap! If you know of another site to get healthy jerky let me know and if you tried any of these brands I welcome your comments and recommendations.
It occurred to me that I have never tried any kind of jerky mainly because most of the commercial brands are loaded with garbage additives and lots of salt. As a kid I had no interest in eating dehydrated beef as a snack so jerky has remained off my diet. Before dismissing the idea and telling my son that it was not healthy, I thought I would look to see if there is a healthier beef jerky made with grass fed beef and perhaps lower salt. Sure enough there is and here is what I found...
My first find was Steve's Original which I had stumbled upon before as it is popular on Facebook with the Crossfit crowd who adhere to the Paleo diet. Steve's Original sell these Paleokits - one of which includes grass fed beef jerky, dried berries and nuts for a very nutritious snack. A small Paleokit can be a snack while a large can be a meal replacement - perfect for a long hike or adventure. I was going to try the grass fed Paleokit but they are currently out of stock. I will keep this on my radar and will report back once I get my hands on one.
My next find was Local Harvest who offer 8oz. packages of grass fed beef jerky in four different flavors including a low salt variety - they must have read my mind! I think that will be worth a try.
Other notable mentions:
Grass Fed Traditions - They sell all kinds of grass fed bison products including jerky.
Black Wing Organic Meats - They have organic beef and buffalo jerky.
Mountain America Jerky - This site is definitely worth a look. They offer exotic meats for their jerky in addition to beef and buffalo including vennison, turkey and elk. They also claim their jerky has no MSG or Nitrites and half the salt of commercial manufacturers but does not appear to be grass fed as there is no mention of it on their site.
The price of natural jerky makes it rather prohibitive to be a regular snack so I don't think I will be buying it too often. Afterall, it is still quality beef - dehydrated or not - and good beef isn't cheap! If you know of another site to get healthy jerky let me know and if you tried any of these brands I welcome your comments and recommendations.
Friday, September 3, 2010
Birthday Marketing and Anti-Aging - CoQ10 and Ubiquinol
I suppose the best possible day to advertise for anti-aging products would be on a birthday when you are most tuned in to your age. I got an email yesterday, my birthday, about CoQ10 and Ubiquinol from iHerb.com and did some reading and watching. Here is a video with Peggy Fleming who is 62 now talking about it. I don't know how old she is in this video but she looks fantastic even if this video was made a few years ago.
If anti-aging is on your mind, here is iHerb.com's page on CoQ10 and Ubiquinol. It has lots of good videos and information as well as product listings and reviews. Should you decide to buy be sure to use KEN707 and get $5 off your first order. iHerb.com has a tremendous selection and great prices on vitamins and supplements - way better than you would get at your local stores and free shipping on orders over $40.
If anti-aging is on your mind, here is iHerb.com's page on CoQ10 and Ubiquinol. It has lots of good videos and information as well as product listings and reviews. Should you decide to buy be sure to use KEN707 and get $5 off your first order. iHerb.com has a tremendous selection and great prices on vitamins and supplements - way better than you would get at your local stores and free shipping on orders over $40.
Thursday, September 2, 2010
A Real Power Lunch!
With it being my birthday I thought I would treat myself to one of my favorite lunches. I worked out just prior to this meal. I usually work out pre-breakfast early in the morning but today I had to run some errands. This lunch is easy to throw together and is packed with good fats and lots of protein. There is a small amount of good carbs as well. There are only 5 ingredients:
1 pre-shaped grass fed bison burger from Earth Fare (Earth Fare is like North Carolina's version of Whole Foods)
1 avocado (or in this case a packet of spicy Wholly Guacamole). I used premade guacamole today as the avocados in the local markets have been disappointing lately.
1 generous slathering of Gator Sauce. Gator sauce by Gator Hammock is my favorite sauce. You can use your own sauce but make sure it is not loaded with MSG, artificial colors and preservatives. Gator sauce, while not organic uses only natural ingredients. Visit their site here. Btw, if you love mustard, their Swamp Mustard is awesome as well. I have been using Gator sauce for many years now and never get tired of it. I always order it directly from Gator Hammock by the case so I always have a good supply of it.
1 heaping tablespoon of hemp seed nut. I have touted the benefits of hemp seed nuts all over this blog. See my previous post on where and how to buy it.
1 good size serving of organic baby lettuce
If you never had a bison burger, it has less fat and calories than a regular hamburger and more protein. It tastes just as good to me - especially with the gator sauce. Here is good article on bison compared to other meats.
What I do is cook the bison burger in my tabletop convection oven - as I would a regular burger. Place a healthy amount of baby lettuce on the bottom of the plate then put the burger on top of the lettuce and slather the burger with my gator sauce, add the hemp seed nut on top and then add the guacamole. Then it is time to chow down. This is what mine looked like:
Yes I know it will not win any culinary awards for presentation but man that was one good lunch. For those of you watching your weight go with the recommended serving sizes for bison and guacamole - and easy on the sauce. The serving sizes I used were for someone who just had a very intense workout. Remember to eat slow and chew your food. I didn't take this advice and inhaled it - I couldn't resist. Heck, it's my birthday and I could do what I want - at least for today! I will have this photo so I can fondly remember it. **Sigh**
1 pre-shaped grass fed bison burger from Earth Fare (Earth Fare is like North Carolina's version of Whole Foods)
1 avocado (or in this case a packet of spicy Wholly Guacamole). I used premade guacamole today as the avocados in the local markets have been disappointing lately.
1 generous slathering of Gator Sauce. Gator sauce by Gator Hammock is my favorite sauce. You can use your own sauce but make sure it is not loaded with MSG, artificial colors and preservatives. Gator sauce, while not organic uses only natural ingredients. Visit their site here. Btw, if you love mustard, their Swamp Mustard is awesome as well. I have been using Gator sauce for many years now and never get tired of it. I always order it directly from Gator Hammock by the case so I always have a good supply of it.
1 heaping tablespoon of hemp seed nut. I have touted the benefits of hemp seed nuts all over this blog. See my previous post on where and how to buy it.
1 good size serving of organic baby lettuce
If you never had a bison burger, it has less fat and calories than a regular hamburger and more protein. It tastes just as good to me - especially with the gator sauce. Here is good article on bison compared to other meats.
What I do is cook the bison burger in my tabletop convection oven - as I would a regular burger. Place a healthy amount of baby lettuce on the bottom of the plate then put the burger on top of the lettuce and slather the burger with my gator sauce, add the hemp seed nut on top and then add the guacamole. Then it is time to chow down. This is what mine looked like:
Yes I know it will not win any culinary awards for presentation but man that was one good lunch. For those of you watching your weight go with the recommended serving sizes for bison and guacamole - and easy on the sauce. The serving sizes I used were for someone who just had a very intense workout. Remember to eat slow and chew your food. I didn't take this advice and inhaled it - I couldn't resist. Heck, it's my birthday and I could do what I want - at least for today! I will have this photo so I can fondly remember it. **Sigh**
Tuesday, August 31, 2010
Benefits of Hemp Seed Nut
What's so good about hemp seed? Plenty! I have two to four heaping tablespoons (sometimes more) every morning. Two tablespoons provide 11 grams of protein - and it is a complete protein. It also has a great ratio of Omega-9/Omega-6/Omega-3. If you want to get your nutrition from food, hemp seed is the place to start. I buy mine in 5 pound cannisters at Amazon.com.
Buy a 5 pound cannister of Manitoba Harvest Hemp Seed Nuts at Amazon.com for $41.15
Nutritional Profile and Benefits of Hemp Seed, Nut and Oil by Gero Leson
Hemp Seeds - The Perfect Food
Buy a 5 pound cannister of Manitoba Harvest Hemp Seed Nuts at Amazon.com for $41.15
Nutritional Profile and Benefits of Hemp Seed, Nut and Oil by Gero Leson
Hemp Seeds - The Perfect Food
Tuesday, August 17, 2010
Simple Breakfast Packed With Protein and Good Fat
I like keeping it simple when it comes to breakfast. I usually have this particular breakfast right after a morning workout. It has only three ingredients and yes it is vegetarian for all you vegans out there, provides a healthy amount of fiber, complete protein, and good fats including omega-3s! It also contains no SOY and it tastes fantastic! Impossible you say! I think not! Here are the ingredients:
1 Organic Apple (I like Gala and Fuji) (80 calories)
4 tablespoons or more or organic peanut butter (Substitute almond or cashew butter if you have allergies) (360 calories)
4 tablespoons of Hemp Seed Nut (I buy this on Amazon.com in a 5 pound cannister for around $41 dollars -it lasts me about 2-3 months eating it everyday.) (320 calories)
I usually slice the apple with one of those apple cutter/corers. With each bite I dip the apple in the peanut butter then I dip the apple into the hemp seed.
Total calories = 760 calories
I am not a big calorie counter- especially after a workout. What I look for is nutrient density in the calories I eat. If you are watching your calories you can cut my serving sizes for the hemp seed nut and peanut butter in half. That will bring the calorie count to 420 calories.
The apple puts simple sugars back into my body lost during my workout and also privides fiber and vitamin C. The hemp seed nut has a crazy amount of nutrients - it is like whole food multivitamin and mineral supplement - and is a complete protein and excellent source of omega-3 fatty acids. In my serving the hemp provides 22 grams of protein and the peanut butter provides 14 grams for a total of 36 grams of protein!
Hemp seed has a nutty flavor that is not very strong so when I mix the hemp with the peanut butter it does not alter the peanut butter flavor and only adds more crunch. Wash it down with some water and you are all set to go! This meal will also make you feel full for quite awhile. It is perhaps "The Perfect Breakfast"!
1 Organic Apple (I like Gala and Fuji) (80 calories)
4 tablespoons or more or organic peanut butter (Substitute almond or cashew butter if you have allergies) (360 calories)
4 tablespoons of Hemp Seed Nut (I buy this on Amazon.com in a 5 pound cannister for around $41 dollars -it lasts me about 2-3 months eating it everyday.) (320 calories)
I usually slice the apple with one of those apple cutter/corers. With each bite I dip the apple in the peanut butter then I dip the apple into the hemp seed.
Total calories = 760 calories
I am not a big calorie counter- especially after a workout. What I look for is nutrient density in the calories I eat. If you are watching your calories you can cut my serving sizes for the hemp seed nut and peanut butter in half. That will bring the calorie count to 420 calories.
The apple puts simple sugars back into my body lost during my workout and also privides fiber and vitamin C. The hemp seed nut has a crazy amount of nutrients - it is like whole food multivitamin and mineral supplement - and is a complete protein and excellent source of omega-3 fatty acids. In my serving the hemp provides 22 grams of protein and the peanut butter provides 14 grams for a total of 36 grams of protein!
Hemp seed has a nutty flavor that is not very strong so when I mix the hemp with the peanut butter it does not alter the peanut butter flavor and only adds more crunch. Wash it down with some water and you are all set to go! This meal will also make you feel full for quite awhile. It is perhaps "The Perfect Breakfast"!
Monday, August 2, 2010
Back On The Trails!
It has been quite awhile since I had a good trail run. Early June was the last time I did any trail running and it has been since late May that I have been in a trail race. It has been so hot here in Charlotte, NC that I had no motivation to run outside at all...but then this past weekend came along.
Saturday I did the Marine Mud Run at Belmont Abbey College with a few friends and the weather was perfect. It must have been in the low 80s and breezy which is a relief from the high 90s that we have been getting consistently for the last few weeks. Running on the trails of the Belmont Abbey campus reminded me how much I missed getting out and running so this morning I ran the trails behind my community. I didn't measure my distance but I ran for about a half-hour with my 10 pound hypervest on and it felt great. I think it might be time to look for my next trail race and keep the momentum going!
Saturday I did the Marine Mud Run at Belmont Abbey College with a few friends and the weather was perfect. It must have been in the low 80s and breezy which is a relief from the high 90s that we have been getting consistently for the last few weeks. Running on the trails of the Belmont Abbey campus reminded me how much I missed getting out and running so this morning I ran the trails behind my community. I didn't measure my distance but I ran for about a half-hour with my 10 pound hypervest on and it felt great. I think it might be time to look for my next trail race and keep the momentum going!
Monday, July 26, 2010
Cool Savings with 10% Off Hyperwear Products Through August 1st
Great news!! Just got the following email from the folks at Hyperwear:
We could not be more thrilled to announce the television debut of Hyper Vest PRO! The Oxygen Network is home to a reality competition series that combines Dancing with the Stars and the Biggest Loser called Dance Your A** Off. Competitors are paired with a professional dancer in hopes of impressing judges and the viewing audience. However, each of the twelve contestants are also hoping to lose weight during the process.
In the episode airing Monday (July 26th), competitors are reminded of how far they've come. For a one-mile run, they have to wear a Hyper Vest PRO loaded with the amount of weight they have lost so far on their journey. The amount of weight ranges from 30 to more than 50 pounds, so it promises to be a grueling workout and make for some great TV!
We could not be more thrilled to announce the television debut of Hyper Vest PRO! The Oxygen Network is home to a reality competition series that combines Dancing with the Stars and the Biggest Loser called Dance Your A** Off. Competitors are paired with a professional dancer in hopes of impressing judges and the viewing audience. However, each of the twelve contestants are also hoping to lose weight during the process.
In the episode airing Monday (July 26th), competitors are reminded of how far they've come. For a one-mile run, they have to wear a Hyper Vest PRO loaded with the amount of weight they have lost so far on their journey. The amount of weight ranges from 30 to more than 50 pounds, so it promises to be a grueling workout and make for some great TV!
So, check it out!
Monday, 9 pm central time on the Oxygen Network!
To celebrate this milestone, we're offering
Monday, 9 pm central time on the Oxygen Network!
To celebrate this milestone, we're offering
from now through August 1, 2010! Just enter the
discount code: DYAO
when prompted during checkout.
discount code: DYAO
when prompted during checkout.
Friday, July 23, 2010
Madre Labs Products on iHerb.com
Who likes getting free samples? I sure do. I don't know why though. I guess it is just nice to get something for free for a change. Whenever I place an order at iHerb.com I click on their "Free" link which at the top of their main page in the center and they have a whole bunch of free samples to try. Even if you don't order any free items, they will add free samples to your shipment anyway.
On my most recent order I received three powdered mixes from Madre Labs - Acai Heart, Madre-C, and Immune Punch. These mixes are supposed to have some positive health benefits and have the latest "hot" ingredients like resveratrol, acai, and some exotic mushroom extracts but I never notice any difference when I take this stuff so it is either great marketing or the effects are too subtle for me to notice.
I have tried all three of these mixes before and mixed them each with water and they were terrible. The instructions recommend mixing with water, juice, or smoothie so this time around I mixed them in a fruit smoothie (fresh squeezed orange juice, organic strawberries and frozen red grapes). This worked much better. It didn't make the flavor worse like it did with the water and if anything it may have enhanced the flavor of the smoothie.
So overall, I would recommend giving these mixes a try in your smoothies but do not mix with plain water. Btw, if you are looking to make a purchase on iHerb.com - they have great prices and a huge selection of natural products and supplements - be sure to use the coupon code KEN707 to save $5 on your first order. Click here for a link to the free samples.
On my most recent order I received three powdered mixes from Madre Labs - Acai Heart, Madre-C, and Immune Punch. These mixes are supposed to have some positive health benefits and have the latest "hot" ingredients like resveratrol, acai, and some exotic mushroom extracts but I never notice any difference when I take this stuff so it is either great marketing or the effects are too subtle for me to notice.
I have tried all three of these mixes before and mixed them each with water and they were terrible. The instructions recommend mixing with water, juice, or smoothie so this time around I mixed them in a fruit smoothie (fresh squeezed orange juice, organic strawberries and frozen red grapes). This worked much better. It didn't make the flavor worse like it did with the water and if anything it may have enhanced the flavor of the smoothie.
So overall, I would recommend giving these mixes a try in your smoothies but do not mix with plain water. Btw, if you are looking to make a purchase on iHerb.com - they have great prices and a huge selection of natural products and supplements - be sure to use the coupon code KEN707 to save $5 on your first order. Click here for a link to the free samples.
Monday, June 28, 2010
Cooling Down With The Hyperwear Cooling Vest - 20% off Until Jun 30th!
The temperature here in Charlotte has been 95 degrees plus for what seems like almost an eternity. It has been the hottest June since I have been living here. I have to get my workouts early in the morning when it is in the high 70s and low 80s and even that can be brutal. I am usually sweating bullets after after only a few minutes and my ability to grip diminishes with each minute.
One particular product that has caught my eye - besides an air-conditioner for my garage - is the Hyperwear Cooling vest. It is made by Hyperwear, the same folks that make my hypervest weighted vest which I swear by these days. They are currently 20% off through June 30th - click here and type "COOL" when prompted to get your discount. Here is a video from the folks at Hyperwear on the cooling vest...Enjoy!
One particular product that has caught my eye - besides an air-conditioner for my garage - is the Hyperwear Cooling vest. It is made by Hyperwear, the same folks that make my hypervest weighted vest which I swear by these days. They are currently 20% off through June 30th - click here and type "COOL" when prompted to get your discount. Here is a video from the folks at Hyperwear on the cooling vest...Enjoy!
Friday, June 4, 2010
New Web Host
Made some changes to my web hosting as I am going to create a site specializing in reviewing fitness items. Just like I do here from time to time but with more photos and video and a heck of a lot more effort. I will let you know when I launch!
In case you are interested I switched to iPage for my web hosting. They only charge $3.95 per month have tons of features. I just signed up today and so far I am very pleased. Check them out here.
In case you are interested I switched to iPage for my web hosting. They only charge $3.95 per month have tons of features. I just signed up today and so far I am very pleased. Check them out here.
Worst Run Ever!
My first trail run at Renaissance in awhile and it was a disaster. Terry and I ran a 6+ mile course and around the 2nd mile I felt completely gassed. I just felt heavy and exhausted. I even walked - something I never do - not once or twice - but numerous times. It was 82 outside and extremely humid today which was a big factor but the bigger factor is that I simply lacked motivation today. It was my first training run since running 3 races in 12 days - Uwharrie Rumble 8K, Warrior Dash, and the Rock2Rock 10K. I trained hard for those races and now that they are over I don't have that fire under my butt. Now that I feel humiliated at my poor performance I think I will get the fire back because finishing 5 minutes behind my running buddies does not rest well with me.
I am going to view this as my first day back to training. I have not done any tough high intensity workouts in awhile either so now it is time to get back into the swing of things. We have trail runs planned for Monday and Wednesday so I will have more updates to come!
I am going to view this as my first day back to training. I have not done any tough high intensity workouts in awhile either so now it is time to get back into the swing of things. We have trail runs planned for Monday and Wednesday so I will have more updates to come!
Alkaline Water!?!?
When I did the Waxhaw 5K back in April there was vendor selling an Alkaline water machine. I was holding a free bottle of water that I received from another race vendor and the Alkaline water folks asked me if I wanted to get my water tested. I obliged and handed them my bottle. They put some kind of chemical in the water and lo and behold it turned a sort of purple color and they told me it was as acidic as Gatorade. They then replaced my acidic water with their alkaline water which they claimed would make me feel lighter and will absorb into my cells faster than the acidic water. So I tried it, ran my 5K and as usual, and I felt no different than I usually do.
If you are not familiar with the terms acidic and alkaline, it refers to pH. A pH of 7 is considered balanced. Anything over 7 is alkaline and under 7 is acidic. Most processed foods and carbonated beverages are acidic and a diet that consists mainly of highly acidic foods, like the typical American fast food diet, will lead to health problems. The alkaline water people claim their water will detoxify your body and, of course, make you healthy. This article, written by Dr. Ben Kim explains all about pH and how the body processes acidic and alkaline foods.
This isn't the first time I have seen these water machines and I have been wondering if there is any real science behind them. This link gives you the science and debunks the claims made by these alkaline water vendors...
http://www.chem1.com/CQ/ionbunk.html
I am sure there are plenty of people who claim these machines work. As the author of the last link states, the placebo effect likely plays a big role. My explanation is that anyone who starts drinking alkaline water is likely to start eating a healthier diet with less processed foods and more healthy whole foods and also likely start exercising. These changes result in improved health and vitality. In this scenario can you truly claim the machine works?
If you are not familiar with the terms acidic and alkaline, it refers to pH. A pH of 7 is considered balanced. Anything over 7 is alkaline and under 7 is acidic. Most processed foods and carbonated beverages are acidic and a diet that consists mainly of highly acidic foods, like the typical American fast food diet, will lead to health problems. The alkaline water people claim their water will detoxify your body and, of course, make you healthy. This article, written by Dr. Ben Kim explains all about pH and how the body processes acidic and alkaline foods.
This isn't the first time I have seen these water machines and I have been wondering if there is any real science behind them. This link gives you the science and debunks the claims made by these alkaline water vendors...
http://www.chem1.com/CQ/ionbunk.html
I am sure there are plenty of people who claim these machines work. As the author of the last link states, the placebo effect likely plays a big role. My explanation is that anyone who starts drinking alkaline water is likely to start eating a healthier diet with less processed foods and more healthy whole foods and also likely start exercising. These changes result in improved health and vitality. In this scenario can you truly claim the machine works?
Wednesday, June 2, 2010
Warrior Dash SouthEast - Mountain City, GA - May 22, 2010
I did the Warrior Dash on Saturday, May 22nd down in Mountain City, Georgia. It was approximately a four hour drive from my home in Waxhaw, NC to Mountain City. My friend Anthony from Waxhaw and my friends David and Aaron who came up from Florida did the dash with me. That Saturday had over 5,455 participants. There were new heats of about 500 runners every half hour. The event also continued on Sunday as well with total participants for both days combined at over 10,000.
In a nutshell, the Warrior Dash is approximately a 5K obstacle course. The course is designed so that someone with reasonable fitness can complete the course without killing themselves. While the races are going on there is an ongoing big party in the big wide open center of the park with beer, turkey legs, and live music for all the warriors and their entourage. Many warrior came in costume so it was a bonanza for people watchers. The atmosphere was festive to say the least. You could call it a mini-Woodstock for endurance junkies.
For the dash in Mountain City, I would estimate that the total running distance was about 2.5 miles - some of it was on asphalt, some on gravel and the rest on very muddy and hilly single track. There was 11 or so obstacles with the highlight being a big mud pit to crawl through before jumping over burning logs to get to the finish. Other obstacles included walking along wooden planks on the lake (see photo below), running over or through wrecked cars, a cargo rope climb, trudging through waist deep water, bounding over floating logs in a lake, and walking over and through a bunch of tires.
Walking the wood planks which was the first obstacle in the Warrior Dash. This was followed by trudging through waist high water.
I wore my Vibram Five Finger KSOs with Injinji toe socks with my compression shorts and a 3/4 sleeve rash guard. I placed 20th in my age group out of 362. Overall, for Saturday I placed 284th out of the 5,455. I was pretty happy with my performance. The trails were very muddy - the muddiest I have seen anywhere. The mud pit near the end of the course was one of the best ones I have seen - even better than the ones that the local Marine outfits organize. The toughest part for me was trudging through the waist high water in the lake. That really smoked my legs going into tire obstacle but was not enough to stop me. The muddy single track caused many to gas out and I passed a few people on the uphills. The downhills were tougher for me as I did not trust my footing in all the mud. My caution probably ended up costing me some time and a few people zipped past me. On my own difficulty scale with 1 being easy and 10 being extremely grueling I would give it a 5 overall. It was a nice blend of fun and challenging.
Crossing the finish line!
Overall, I was impressed with the course and everything was very well organized and well planned out by the Warrior Dash organizers. I never had to wait to do an obstacle which was great. Parking and getting to and from the race site was easy as well. It also appeared that most of the local community in Mountain City rallied around the event and provided extra parking and other services for the participants. My only complaint is that I would have liked the course to be longer. It was over too fast! Maybe, I should have ran slower but that is not how I roll! Overall, the Warrior Dash was a blast and I will likely enter again next year to see if I can beat my time.
Uwharrie Rumble 8K - May 16, 2010 - Race Recap
This past Sunday I ran the Uwharrie Rumble 8K located in the Uwharrie National Forest - about an hour drive east of Charlotte, NC. The race started just after 8am on a pleasant Sunday morning. The temperature was perfect for a trail run - somewhere in the low 70s.
I had never run the trails out at Uwharrie. Two weeks ago I was supposed to check out the area with my friends but I had badly messed up my feet running a 5K here in Waxhaw (see previous post) and could hardly walk so I opted out. There are two main loops at Uwharrie - Keyauwee and Supertree. My friends, Terry and Morgan, checked out Keyauwee which appears to be a technical single track with lots of uphills. The FAQ on the Uwharrie Rumble website led us to believe Keyauwee would be the loop we would run but as it turned out, we ran Supertree which is mostly dirt and LOTS of gravel and also lots of hills. My friend Terry briefed me about the hills so I was prepared to be doing quite a bit of hill running. Terry learned that we were going to run Supertree just moments before the race so his advantage of having some familiarity with the course was instantly erased.
Supertree is completely different from the trails I run at Renaissance Park and the Whitewater Center. There are no switchbacks and the trails are mostly wide with plenty of room to pass with only a small segment of singletrack which was somewhat winding but no harrowing twists, turns, dips or big drops. I don't recall many roots either. I only recall lots and lots of gravel. Most of the trails can be described as a typical hilly dirt road. One nice aspect of Supertree is that you can see your competition that is well out in front of you. At Renaissance if you are behind someone by twenty seconds you usually cannot see that person or if you can see them it is hard to gauge how far you are from them because of all the turns and switchbacks. On Supertree you can see way out in front of you. This aspect made the race fun for me and made me more competitive. More on that when I get into the race.
We lined up at the starting line, the usual runners were up there with me - my friend Terry, Todd Daczkowski (who beat me in the last race) and Kelly Hoce who was the overall winner in the previous race in this series at Whitewater in late March. There were two other guys up in front that looked like they were pretty experienced runners - one tall guy and one short guy - so I knew there would be some really good competition in addition to Terry, Todd, and Kelly.
The race began and sure enough the two guys that I couldn't identify took off in front of the pack. Turns out that one of them, the tall guy, was Derek Katt. Derek won the first race, a 3.8 miler at Whitewater by a huge margin back in January. He didn't run in the Sticks and Stones race back in March. The other mystery runner was Anthony Nero (31 from Spencer, NC).
Initially I was in the mix trailing Kelly and was even keel with Terry and Todd. My initial goal was to win Masters and I figured with Anthony and Derek out in front and Kelly establishing 3rd, I needed to beat Terry and Todd which was easier said than done. I decided to try to keep up with Kelly and at the same time keep Terry and Todd at bay. Slowly the pack spread out after the first mile or so. Anthony and Derek were completely out of site before the second mile. Kelly tried keeping pace with them but to no avail. As Kelly started breaking away from me, I started breaking away from Terry and Todd but was not comfortable as I felt any time one of them would sneak up behind me.
We entered an area of single track somewhere in the 3rd mile and Kelly increased his lead and at a few points I could not see him. I almost conceded that he was leaving me in the dust when I completed a hill climb and noticed he reappeared in the distance. After that I noticed that I was gaining ground on him on the uphills. I kept note of my running form and breathing on the uphills trying to ascend as efficiently as possible and it appeared to be paying off.
Also around the third mile I decided to look back to see where Terry and Todd were. Much to my surprise they were nowhere in sight. At that point my paranoia subsided. I no longer felt like prey and changed my whole perspective to predator and trying to catch Kelly. Somewhere around the 4th mile marker there was a water stop. Kelly was well within striking distance. When he slowed down to get water I narrowed the gap by opting to not grab water. I continued gaining on him on the uphills and finally passed him with only a few tenths of a mile left in the race. At that point I was in a state of disbelief that I actually caught him and almost felt like celebrating. Before I could revel in my new position I heard him break into a sprint and he passed me running like a locomotive. Apparently he saw the finish coming around the final downhill and put it into overdrive. As he passed me I had no idea the finish line was so close and got on my horse as well but it was too late. I ended up finishing just 5 seconds behind him in 4th. The links to the times are below.
Uwharrie Rumble 8K Results
I was somewhat bummed about giving up 3rd but I was happy with my performance and keeping pace with the guy who won the last race was a great confidence builder. Next up is the Warrior Dash!
I had never run the trails out at Uwharrie. Two weeks ago I was supposed to check out the area with my friends but I had badly messed up my feet running a 5K here in Waxhaw (see previous post) and could hardly walk so I opted out. There are two main loops at Uwharrie - Keyauwee and Supertree. My friends, Terry and Morgan, checked out Keyauwee which appears to be a technical single track with lots of uphills. The FAQ on the Uwharrie Rumble website led us to believe Keyauwee would be the loop we would run but as it turned out, we ran Supertree which is mostly dirt and LOTS of gravel and also lots of hills. My friend Terry briefed me about the hills so I was prepared to be doing quite a bit of hill running. Terry learned that we were going to run Supertree just moments before the race so his advantage of having some familiarity with the course was instantly erased.
Supertree is completely different from the trails I run at Renaissance Park and the Whitewater Center. There are no switchbacks and the trails are mostly wide with plenty of room to pass with only a small segment of singletrack which was somewhat winding but no harrowing twists, turns, dips or big drops. I don't recall many roots either. I only recall lots and lots of gravel. Most of the trails can be described as a typical hilly dirt road. One nice aspect of Supertree is that you can see your competition that is well out in front of you. At Renaissance if you are behind someone by twenty seconds you usually cannot see that person or if you can see them it is hard to gauge how far you are from them because of all the turns and switchbacks. On Supertree you can see way out in front of you. This aspect made the race fun for me and made me more competitive. More on that when I get into the race.
We lined up at the starting line, the usual runners were up there with me - my friend Terry, Todd Daczkowski (who beat me in the last race) and Kelly Hoce who was the overall winner in the previous race in this series at Whitewater in late March. There were two other guys up in front that looked like they were pretty experienced runners - one tall guy and one short guy - so I knew there would be some really good competition in addition to Terry, Todd, and Kelly.
The race began and sure enough the two guys that I couldn't identify took off in front of the pack. Turns out that one of them, the tall guy, was Derek Katt. Derek won the first race, a 3.8 miler at Whitewater by a huge margin back in January. He didn't run in the Sticks and Stones race back in March. The other mystery runner was Anthony Nero (31 from Spencer, NC).
Initially I was in the mix trailing Kelly and was even keel with Terry and Todd. My initial goal was to win Masters and I figured with Anthony and Derek out in front and Kelly establishing 3rd, I needed to beat Terry and Todd which was easier said than done. I decided to try to keep up with Kelly and at the same time keep Terry and Todd at bay. Slowly the pack spread out after the first mile or so. Anthony and Derek were completely out of site before the second mile. Kelly tried keeping pace with them but to no avail. As Kelly started breaking away from me, I started breaking away from Terry and Todd but was not comfortable as I felt any time one of them would sneak up behind me.
We entered an area of single track somewhere in the 3rd mile and Kelly increased his lead and at a few points I could not see him. I almost conceded that he was leaving me in the dust when I completed a hill climb and noticed he reappeared in the distance. After that I noticed that I was gaining ground on him on the uphills. I kept note of my running form and breathing on the uphills trying to ascend as efficiently as possible and it appeared to be paying off.
Also around the third mile I decided to look back to see where Terry and Todd were. Much to my surprise they were nowhere in sight. At that point my paranoia subsided. I no longer felt like prey and changed my whole perspective to predator and trying to catch Kelly. Somewhere around the 4th mile marker there was a water stop. Kelly was well within striking distance. When he slowed down to get water I narrowed the gap by opting to not grab water. I continued gaining on him on the uphills and finally passed him with only a few tenths of a mile left in the race. At that point I was in a state of disbelief that I actually caught him and almost felt like celebrating. Before I could revel in my new position I heard him break into a sprint and he passed me running like a locomotive. Apparently he saw the finish coming around the final downhill and put it into overdrive. As he passed me I had no idea the finish line was so close and got on my horse as well but it was too late. I ended up finishing just 5 seconds behind him in 4th. The links to the times are below.
Uwharrie Rumble 8K Results
I was somewhat bummed about giving up 3rd but I was happy with my performance and keeping pace with the guy who won the last race was a great confidence builder. Next up is the Warrior Dash!
Sunday, May 2, 2010
2010 Waxhaw Town and Country 5K Recap
The Waxhaw Town and Country 5K became a fairly challenging evening for me this past Friday but I had a great time nevertheless. The highlight of my night was my 8 year old son, Jack, who ran his first 1/2 mile fun run and finished 4th among all kids in a time of about 3:37. He received a medal after the race and wore it proudly for the rest of the evening.
As I mentioned in my previous post I wore my Vibram Five Finger KSOs (VFFs) for this race. That decision was what made the night challenging for me. The good news is that I ran my best time of 22:09 which is a 7:08 min/mile pace. The bad news is that my decision to wear the VFFs tore up my feet .
Before you start thinking that VFFs should not be used for street running, the reason my feet got wrecked were not any fault of the shoes. My lack of street training in my VFFs are the sole blame for the damage to my feet. Prior to this run, I trained only twice on asphalt - last Monday running 1:05 miles with my son Jack for a little over 10 minutes and Wednesday we ran 1.65 miles in around 17 minutes. That was it for street training and running in my VFFs! Running two times during the week of the race at a pace much slower than my usual pace is hardly what I would call proper training.
Keeping all this mind, I now had to run a hilly course on the streets of Waxhaw for 3.1 miles and at pace I haven't run since last November's Matthew's 5K. I knew in the back of my mind before the race that the VFFs were probably a risky choice but decided to go for it anyway. I should have listened to my rational side and not my reckless side. Making matters worse for my feet that evening, temperatures hit the low 80s and the ground was fairly warm. Earlier in the week when I ran temperatures were in the 60s.
When I began wearing VFFs last year my big issue was building enough foot and calf strength to run full races as a forefoot striker. When I run trails, which I do regularly, I wear the Inov-8 X-Talon 212s which are low profile and intended for forefoot striking. At this point strength is not an issue with my feet and calves. Sure enough, other than tearing the bottoms of my feet during this 5K, the rest of my body recovered pain free - no sore calves or hamstrings - just really bad raw skin and blisters.
My post race feet! What a mess! YUCK!!
The first mile and a half were not bad as far as my feet burning but by the time we hit some downhills inside the second mile the fire started growing. The third mile had some really steep hills and the downhills were the worst. I was never so happy when I came to uphills and flat road as that provided some minor relief. The regrettable part was that my breathing felt great that night. I had plenty in the gas in the tank even towards the end but could not run full guns in the last mile because my feet burned too much. In the end, I was still quite happy with how I finished - 28th overall out of almost 500 runners and took second in the 40-44 age group.
So my advice to anyone looking to run street races in their VFFs is to build up your speed and distance gradually in them. Sometimes when you get in shape you feel like you are invincible and all it takes is incidents like these to bring you back down to reality.
Two weeks from now is the Uwharrie Rumble, an 8K trail run, so I need to get my feet healed quickly! Until next time - have a great week!
Jack proudly wearing his race medal. He did not take it off until he went to bed that night.
As I mentioned in my previous post I wore my Vibram Five Finger KSOs (VFFs) for this race. That decision was what made the night challenging for me. The good news is that I ran my best time of 22:09 which is a 7:08 min/mile pace. The bad news is that my decision to wear the VFFs tore up my feet .
Before you start thinking that VFFs should not be used for street running, the reason my feet got wrecked were not any fault of the shoes. My lack of street training in my VFFs are the sole blame for the damage to my feet. Prior to this run, I trained only twice on asphalt - last Monday running 1:05 miles with my son Jack for a little over 10 minutes and Wednesday we ran 1.65 miles in around 17 minutes. That was it for street training and running in my VFFs! Running two times during the week of the race at a pace much slower than my usual pace is hardly what I would call proper training.
Keeping all this mind, I now had to run a hilly course on the streets of Waxhaw for 3.1 miles and at pace I haven't run since last November's Matthew's 5K. I knew in the back of my mind before the race that the VFFs were probably a risky choice but decided to go for it anyway. I should have listened to my rational side and not my reckless side. Making matters worse for my feet that evening, temperatures hit the low 80s and the ground was fairly warm. Earlier in the week when I ran temperatures were in the 60s.
When I began wearing VFFs last year my big issue was building enough foot and calf strength to run full races as a forefoot striker. When I run trails, which I do regularly, I wear the Inov-8 X-Talon 212s which are low profile and intended for forefoot striking. At this point strength is not an issue with my feet and calves. Sure enough, other than tearing the bottoms of my feet during this 5K, the rest of my body recovered pain free - no sore calves or hamstrings - just really bad raw skin and blisters.
My post race feet! What a mess! YUCK!!
So my advice to anyone looking to run street races in their VFFs is to build up your speed and distance gradually in them. Sometimes when you get in shape you feel like you are invincible and all it takes is incidents like these to bring you back down to reality.
Two weeks from now is the Uwharrie Rumble, an 8K trail run, so I need to get my feet healed quickly! Until next time - have a great week!
Friday, April 30, 2010
Waxhaw Town and Country 5K and 1/2 Mile Fun Run Tonight!
I haven't been doing much street running lately because I prefer to run trails. The trails at Renaissance Park here in Charlotte offer very challenging single track and I don't feel the least bit sore even after long runs. There is a very appealing sense of freedom I get when I'm running up and down dirt trails under a canopy of trees. Nevertheless, I do like to do some street runs here and there and decided to do the local Waxhaw Town and Country 5K which is this evening at 7pm.
One big motivator for me is my 8 year old son, Jack, who will be doing his first 1/2 mile fun run just before the 5K commences. He is very excited to do this run. The street training runs that I did with him this week instantly proved to me that he is serious about running. I have seen him get motivated about doing different things before but never like this! His enthusiasm is contagious and I can't wait to cheer him on tonight in his race. It makes this Dad proud!
Btw, I will be doing the 5K in my Vibram Five Fingers KSOs which will be the second 5K I have run in them. Back in November of last year, I ran the Matthews 5K in 22:52 wearing my Five Fingers for the first time. I am in much better shape than I was for that race and expect a much better result tonight. I will report back tomorrow with results and pictures!
One big motivator for me is my 8 year old son, Jack, who will be doing his first 1/2 mile fun run just before the 5K commences. He is very excited to do this run. The street training runs that I did with him this week instantly proved to me that he is serious about running. I have seen him get motivated about doing different things before but never like this! His enthusiasm is contagious and I can't wait to cheer him on tonight in his race. It makes this Dad proud!
Btw, I will be doing the 5K in my Vibram Five Fingers KSOs which will be the second 5K I have run in them. Back in November of last year, I ran the Matthews 5K in 22:52 wearing my Five Fingers for the first time. I am in much better shape than I was for that race and expect a much better result tonight. I will report back tomorrow with results and pictures!
Wednesday, April 28, 2010
Barefoot Running Shoes and the Barefoot Revolution!
Looks like the barefoot running movement is really picking up steam as more companies are jumping on the bandwagon with more minimalist shoes. I recently bought a pair of minimalist shoes for work called "Ramblers" from softstarshoes.com. Softstar makes a terrific line of minimalist shoes starting at infant through adult. I also like that they are handmade right here in the USA. The shoes resemble mocassins that allow your toes to move freely and are incredibly comfortable with durable flat soles.
As usual, my co-workers were quick to comment on them which was to be expected. This time they told me I bought a pair of leather slippers. They certainly are as comfortable as slippers but can pass as shoes at work and are much less conspicuous at work than my VFFs. I like how easy they are to slip on. In addition to wearing them at work, I wear them to the corner bus stop with my son every weekday morning. After I wave goodbye to the school bus, I love how they feel on my feet when I do a short sprint home. Try doing that in a pair of regular slippers - these shoes are very well made!
Softstar must have read my mind because I have been thinking that they should make model that is geared for running - and lo and behold - they have done just that! They now offer the RunAmoc line and offer two types of soles - one for trails and one for street running. I think I might sample a pair very soon as I am very satisfied with my first purchase from Softstar.
On the topic of new minimalist shoes, Vibram Five Fingers also has some new models coming out that I can't wait to sample. Okay, I know, I am getting really weird about minimalist shoes - but I can't help it! Check out the post below about what is coming up for VFFs.
barefootrunningshoes.org
As usual, my co-workers were quick to comment on them which was to be expected. This time they told me I bought a pair of leather slippers. They certainly are as comfortable as slippers but can pass as shoes at work and are much less conspicuous at work than my VFFs. I like how easy they are to slip on. In addition to wearing them at work, I wear them to the corner bus stop with my son every weekday morning. After I wave goodbye to the school bus, I love how they feel on my feet when I do a short sprint home. Try doing that in a pair of regular slippers - these shoes are very well made!
My Softstar Ramblers on my desk at work.
Softstar must have read my mind because I have been thinking that they should make model that is geared for running - and lo and behold - they have done just that! They now offer the RunAmoc line and offer two types of soles - one for trails and one for street running. I think I might sample a pair very soon as I am very satisfied with my first purchase from Softstar.
On the topic of new minimalist shoes, Vibram Five Fingers also has some new models coming out that I can't wait to sample. Okay, I know, I am getting really weird about minimalist shoes - but I can't help it! Check out the post below about what is coming up for VFFs.
barefootrunningshoes.org
Thursday, April 15, 2010
Sprint Tabata
If you read my posts you know I am a big fan of tabatas. My "triad of death" is a tough one where I have only gotten up to 22 intervals before throwing in the towel. Using a jump rope or the airdyne bike are also favorites and another one is alternating two intervals of rotating an 8 kg (18 pound) kettlebell attached to a 1.5 inch thick rope over my head coupled with two intervals of burpees for the total of 4 minutes. With all that said, I still believe the toughest tabata you can do is the most primal of them all - the sprint - Sprinting full guns for 20 seconds and resting for 10 seconds for a total of 4 minutes.
I did a 4 minute sprint tabata today as it has been awhile and boy did that burn me out - more than any tabata I could think of recently. What makes it tough is that by the time your momentum slows after the 20 seconds, 5 seconds will have elapsed from your rest interval giving you only 5 seconds to catch your breath and get ready blast into your next interval. When you tabata in place with jumping rope, for instance, you can stop on the dime after 20 seconds and have the full 10 seconds to recover - but near impossible to do that with the sprints. Forward momentum makes things tough!
Following the tabata we did the short 2.1 mile trail run. I felt great. My breathing was very relaxed on the trails after the tabata. I have been doing all my runs with the 10 pound hypervest recently so this was my first run sans vest and I felt great! I also took yesterday and Tuesday off from exercise so I felt very well rested when I ran today.
I used my Garmin 405 for the interval timing of the tabatas. I was able to set it up with no instructions and with the GPS it came up with some good stats on tabata and my short trail run. I may have mentioned in another post that the 405 is hardly accurate on the trails but as long as it is consistent in its inaccuracy I just make sure my time improves for the same distance. The weather today in Charlotte was absolutely perfect in the 60s with no humidity. You've got to love the Spring in the Carolinas!
I did a 4 minute sprint tabata today as it has been awhile and boy did that burn me out - more than any tabata I could think of recently. What makes it tough is that by the time your momentum slows after the 20 seconds, 5 seconds will have elapsed from your rest interval giving you only 5 seconds to catch your breath and get ready blast into your next interval. When you tabata in place with jumping rope, for instance, you can stop on the dime after 20 seconds and have the full 10 seconds to recover - but near impossible to do that with the sprints. Forward momentum makes things tough!
Following the tabata we did the short 2.1 mile trail run. I felt great. My breathing was very relaxed on the trails after the tabata. I have been doing all my runs with the 10 pound hypervest recently so this was my first run sans vest and I felt great! I also took yesterday and Tuesday off from exercise so I felt very well rested when I ran today.
I used my Garmin 405 for the interval timing of the tabatas. I was able to set it up with no instructions and with the GPS it came up with some good stats on tabata and my short trail run. I may have mentioned in another post that the 405 is hardly accurate on the trails but as long as it is consistent in its inaccuracy I just make sure my time improves for the same distance. The weather today in Charlotte was absolutely perfect in the 60s with no humidity. You've got to love the Spring in the Carolinas!
Tuesday, April 13, 2010
Another Cool Race Series - The Spartan Race
My friend Anthony seems to find all these big endurance challenges and send them to me as he knows I am a sucker for a crazy race with lots of obstacles. Looks like a growing trend to me. Perhaps the train of thought is why be in shape if you cannot test your overall level of fitness? Running is just one aspect. What about climbing, crawling, jumping, lifting, pulling and pushing in unpredictable environments?
So here is another race series called The Spartan Race - I love it! Looks like a variation on the Warrior Dash that I am doing down in Mountain City, GA the weekend of May 22nd. The nearest one to me will be in Atlanta, GA sometime in 2011. I wish one of these challenge series would come to Charlotte, NC. I am just glad these things appear to be growing in popularity so maybe one day there will be on in my hometown. In the meantime, the Marine Mud Race and local trail running series will suffice just fine.
So here is another race series called The Spartan Race - I love it! Looks like a variation on the Warrior Dash that I am doing down in Mountain City, GA the weekend of May 22nd. The nearest one to me will be in Atlanta, GA sometime in 2011. I wish one of these challenge series would come to Charlotte, NC. I am just glad these things appear to be growing in popularity so maybe one day there will be on in my hometown. In the meantime, the Marine Mud Race and local trail running series will suffice just fine.
Monday, April 12, 2010
Snake on the Trail!
During our training run at Renaissance Park today, my friend Terry and I ran into a rather long black snake. It was right smack in the middle of the trail. At first I thought it was fake. My thinking was that perhaps a mountain biker dropped it to frighten a friend - who knows??...but then I saw the little tongue and it started to slither.
Fortunately, I spotted the snake when it was well ahead of me. When I run the single-track trails I am always watching my next few steps while intermittently taking a quick scan of the trail 15-20 strides ahead of me and making mental notes of what will be in store for me. In the winter, the trails don't have much wildlife but now that Spring has sprung I often see rabbits, birds and squirrels and now I can add a snake to my list.
The snake stopped me dead in my path. Terry, who was 10-12 strides behind me, knew something was odd. I never stop unless a mountain biker is heading directly for us and there is no room to run. When he caught up he thought I wanted him to pass me and wondered if I injured myself. Then I pointed to the snake. He was impressed. We looked at it for a few seconds then it started slithering off to the left of the single track and we then proceeded with a wide right around the area where I found him. The encounter was toward the end of our run and I think I ran a bit faster after that. I am not a big fan of snakes. I was told that this type of snake is not poisonous but I don't really care. I do not want to be face to face with any snake.
I hope my next run will be more uneventful.
Fortunately, I spotted the snake when it was well ahead of me. When I run the single-track trails I am always watching my next few steps while intermittently taking a quick scan of the trail 15-20 strides ahead of me and making mental notes of what will be in store for me. In the winter, the trails don't have much wildlife but now that Spring has sprung I often see rabbits, birds and squirrels and now I can add a snake to my list.
The snake stopped me dead in my path. Terry, who was 10-12 strides behind me, knew something was odd. I never stop unless a mountain biker is heading directly for us and there is no room to run. When he caught up he thought I wanted him to pass me and wondered if I injured myself. Then I pointed to the snake. He was impressed. We looked at it for a few seconds then it started slithering off to the left of the single track and we then proceeded with a wide right around the area where I found him. The encounter was toward the end of our run and I think I ran a bit faster after that. I am not a big fan of snakes. I was told that this type of snake is not poisonous but I don't really care. I do not want to be face to face with any snake.
I hope my next run will be more uneventful.
The All Fruit No Sugar and No Water Added Smoothie
The problem I have with most smoothie shops is that their smoothies have lots of added sugar and god knows what other ingredients. Smoothie King does not mention if they use preservatives and artificial colors to their ingredients. They will show "sorbet" as an ingredient but do not break down exactly what is in their sorbet - it could be anything! Their ingredients will also list strawberries but I saw a box being delivered one morning to a local Smoothie King and the box clearly stated, "Strawberries - Sugar Added". I wish more companies would be upfront about this. They love to throw around the words "healthy" and "natural" and their products are anything but that. In addition, just about every smoothie you buy is made with lots of crushed ice so in essence you are buying a big cup of sugar water with fruit added. Could some items be loaded with High Fructose Corn Syrup - who knows? Rather than be at their mercy, I started making my own smoothies last year and the only ingredients come from fruit.
At Costco I buy the $8 bag of frozen strawberries. The ingredients on the bag says "Strawberries" and there is no sugary goo. When I reach in the bag it is a frozen strawberry i pull out - nothing more and nothing less. This bag usually lasts me about a month if I have 3 to 5 smoothies per week. They are not organic. I wish they were but you can't have everything. You can also buy organic fresh strawberries and freeze them for the same effect but that will make things more expensive.
Next, also at Costco, I buy the sliced pineapple spears. Also not organic. If I can buy organic I will but for some items it is difficult and I can't find any food prices better than Costco. The pineapple spears also cost about $9 and lasts me about two weeks. You can keep the pineapple spears in the fridge but if you are only going to have a smoothie or two a week, you can freeze them and they will last a long time. They make the smoothie come out even better when they are frozen so there is no disadvantage to freezing them.
My next ingredient is fresh squeezed orange juice. My local food store sells fresh squeezed oj. It is rather pricey and does not stay sweet for more than few days in my fridge but to me it is worth it. I lived in Florida for many years and love fresh squeezed non-pasteurized oj - juice straight from the orange. The processed cartons of orange juice don't even taste like orange juice. You can keep your Tropicana and Minute Maid - yuck! You can also make your own orange juice in a juicer if you prefer which is the healthiest alternative - but obviously more work.
I use the orange juice as my base liquid for the smoothie. I usually add enough to cover the blades at the bottom of my blender. Then I will slice up one pineapple spear and will spill in some of the pineapple juice from the bottom of the spears container for some more liquid and sweetness. I then start blending until it is a nice orange pineapple mixture. I also buy red seedless grapes from Costco which I clean thoroughly and then freeze. Every now and then I can find organic red seedless grapes for a good price and I will buy those. I will throw in 10-15 frozen grapes into the pineapple/orange mixture and then throw in the frozen strawberries one by one - until I get that icy smoothie texture. Depending on the size of your frozen strawberries it can take anywhere from 5-10 strawberries.
To top things off you can also squeeze some fresh lime into it too. The lime really gives it a great flavor but is just as tasty without the lime. The trick to this smoothie is that the frozen strawberries and grapes and optionally the pineapple (if you freeze it) will give you the nice smoothie texture. No ice is necessary. Ice only will dilute the flavor adding the need to add sweeteners. The grapes, oj, pineapple, and strawberries are sweet enough on their own and no added sweeteners are necessary - although I will tell you that some raw honey doesn't hurt if you have a real bad sweet tooth.
So to summarize:
Fresh Squeezed non-pasteurized orange juice
1+ Pineapple Spears (with a little pineapple juice)
10-15 frozen grapes
Frozen Strawberries (add one by one until desired smoothie texture)
Optional squeeze of lime
Just as an added note, this is more of a treat for me during the warmer months of the year and I usually only make these right after a good hard morning workout just before my shower and breakfast. A smoothie always tastes way better after a workout. I have learned from numerous sources that if you are going to have something high in carbohydrates, the best time to have it is within 30 to 60 minutes after a workout as your muscles are begging to have their glycogen levels replenished. After a good workout your muscles are on high alert to absorb carbohydrates. Simply put, it will help re-energize your muscles and it is less likely all those carbs will be converted to stored fat.
I hope you enjoy this smoothie idea after your next workout! Until next time!
At Costco I buy the $8 bag of frozen strawberries. The ingredients on the bag says "Strawberries" and there is no sugary goo. When I reach in the bag it is a frozen strawberry i pull out - nothing more and nothing less. This bag usually lasts me about a month if I have 3 to 5 smoothies per week. They are not organic. I wish they were but you can't have everything. You can also buy organic fresh strawberries and freeze them for the same effect but that will make things more expensive.
Next, also at Costco, I buy the sliced pineapple spears. Also not organic. If I can buy organic I will but for some items it is difficult and I can't find any food prices better than Costco. The pineapple spears also cost about $9 and lasts me about two weeks. You can keep the pineapple spears in the fridge but if you are only going to have a smoothie or two a week, you can freeze them and they will last a long time. They make the smoothie come out even better when they are frozen so there is no disadvantage to freezing them.
My next ingredient is fresh squeezed orange juice. My local food store sells fresh squeezed oj. It is rather pricey and does not stay sweet for more than few days in my fridge but to me it is worth it. I lived in Florida for many years and love fresh squeezed non-pasteurized oj - juice straight from the orange. The processed cartons of orange juice don't even taste like orange juice. You can keep your Tropicana and Minute Maid - yuck! You can also make your own orange juice in a juicer if you prefer which is the healthiest alternative - but obviously more work.
I use the orange juice as my base liquid for the smoothie. I usually add enough to cover the blades at the bottom of my blender. Then I will slice up one pineapple spear and will spill in some of the pineapple juice from the bottom of the spears container for some more liquid and sweetness. I then start blending until it is a nice orange pineapple mixture. I also buy red seedless grapes from Costco which I clean thoroughly and then freeze. Every now and then I can find organic red seedless grapes for a good price and I will buy those. I will throw in 10-15 frozen grapes into the pineapple/orange mixture and then throw in the frozen strawberries one by one - until I get that icy smoothie texture. Depending on the size of your frozen strawberries it can take anywhere from 5-10 strawberries.
To top things off you can also squeeze some fresh lime into it too. The lime really gives it a great flavor but is just as tasty without the lime. The trick to this smoothie is that the frozen strawberries and grapes and optionally the pineapple (if you freeze it) will give you the nice smoothie texture. No ice is necessary. Ice only will dilute the flavor adding the need to add sweeteners. The grapes, oj, pineapple, and strawberries are sweet enough on their own and no added sweeteners are necessary - although I will tell you that some raw honey doesn't hurt if you have a real bad sweet tooth.
So to summarize:
Fresh Squeezed non-pasteurized orange juice
1+ Pineapple Spears (with a little pineapple juice)
10-15 frozen grapes
Frozen Strawberries (add one by one until desired smoothie texture)
Optional squeeze of lime
Just as an added note, this is more of a treat for me during the warmer months of the year and I usually only make these right after a good hard morning workout just before my shower and breakfast. A smoothie always tastes way better after a workout. I have learned from numerous sources that if you are going to have something high in carbohydrates, the best time to have it is within 30 to 60 minutes after a workout as your muscles are begging to have their glycogen levels replenished. After a good workout your muscles are on high alert to absorb carbohydrates. Simply put, it will help re-energize your muscles and it is less likely all those carbs will be converted to stored fat.
I hope you enjoy this smoothie idea after your next workout! Until next time!
Wednesday, April 7, 2010
My Top 20 Workout Songs 1980s - 2000s
I prefer to exercise to music but do not like wearing headphones or earbuds. Call me old-fashioned but I prefer music coming out of speakers and filling a room. In my garage, I took old computer speakers with a subwoofer and plug my mp3 player in to wake me up for my morning workouts. I prefer hard rock music when I exercise. I exercise alone most of the time so maybe the anger in some of these tunes are like a coach or personal trainer barking at me to burn out a few more reps.
1) Ready To Go - Republica - Lyrically speaking, is there any better song to start a workout than Ready To Go? Don't even say Start Me Up.
2) Bring Me To Life - Evanescence - Again the title of song and the energy of the tune lend itself to exercise.
3) Alive - P.O.D - With the previous song bringing me to life it only makes sense that the next song is titled "Alive".
4) Boom - P.O.D - Now that I am alive and into the workout, songs with "Boom" in the title are in order.
5) Click Click Boom - Saliva - It seems like if you put "Boom" in the title you instantly have a good workout tune - at least from my point of view.
6) Song #2 - Blur - I just love this song. It is short, it rocks and you can scream WOO HOO!
7) Guerilla Radio - Rage Against The Machine - Another great hard driving song with some pissed off lyrics. Perfect for a workout.
8) Headstrong - Trapt - Another great title for a song while exercising. "Headstrong I'll take you on!" Good old testosterone driven lyrics.
9) Seven Nation Army - White Stripes - Any song with the lyrics "watch the sweat drip from every pore" should be on a exercise play list.
10) Breakout - Foo Fighters - Dave Grohl might be talking about zits here but this song rocks.
Lyrically these next three songs are kind of negative but they rock so they made the cut...
11) Knock Me Down - Red Hot Chili Peppers
12) Last Resort - Papa Roach
13) Bound For The Floor - Local H
Dipping in the 80s here for two of my all-time favorite rocks bands...
14) Welcome To The Jungle - Guns N Roses - Probably one of the greastest hard rock songs of all time.
15) Mean Street - Van Halen - Always loved the guitar lead in to this song.
16) Unchained - Van Halen - What can be better than a Van Halen twofer towards the end of a workout?
Back to the 90s to close out the list...
17) Give It Away - Red Hot Chili Peppers - I don't know why I don't get tired of this song.
18) Cherub Rock - Smashing Pumpkins
19) Unglued - Stone Temple Pilots
20) Them Bones - Alice In Chains - This song is the perfect ending thus completing my list. Usually if I make it to this song I do in fact feel like a pile of them bones - and sore muscles.
So there you have it. That's my top 20 list. Eleven from the 90s, six from the 2000s, and three from the 80s. If I take the time I am sure I can expand it to a top 50. What do you think? Think it sucks? Disagree with some songs? I welcome all comments and recommendations!
1) Ready To Go - Republica - Lyrically speaking, is there any better song to start a workout than Ready To Go? Don't even say Start Me Up.
2) Bring Me To Life - Evanescence - Again the title of song and the energy of the tune lend itself to exercise.
3) Alive - P.O.D - With the previous song bringing me to life it only makes sense that the next song is titled "Alive".
4) Boom - P.O.D - Now that I am alive and into the workout, songs with "Boom" in the title are in order.
5) Click Click Boom - Saliva - It seems like if you put "Boom" in the title you instantly have a good workout tune - at least from my point of view.
6) Song #2 - Blur - I just love this song. It is short, it rocks and you can scream WOO HOO!
7) Guerilla Radio - Rage Against The Machine - Another great hard driving song with some pissed off lyrics. Perfect for a workout.
8) Headstrong - Trapt - Another great title for a song while exercising. "Headstrong I'll take you on!" Good old testosterone driven lyrics.
9) Seven Nation Army - White Stripes - Any song with the lyrics "watch the sweat drip from every pore" should be on a exercise play list.
10) Breakout - Foo Fighters - Dave Grohl might be talking about zits here but this song rocks.
Lyrically these next three songs are kind of negative but they rock so they made the cut...
11) Knock Me Down - Red Hot Chili Peppers
12) Last Resort - Papa Roach
13) Bound For The Floor - Local H
Dipping in the 80s here for two of my all-time favorite rocks bands...
14) Welcome To The Jungle - Guns N Roses - Probably one of the greastest hard rock songs of all time.
15) Mean Street - Van Halen - Always loved the guitar lead in to this song.
16) Unchained - Van Halen - What can be better than a Van Halen twofer towards the end of a workout?
Back to the 90s to close out the list...
17) Give It Away - Red Hot Chili Peppers - I don't know why I don't get tired of this song.
18) Cherub Rock - Smashing Pumpkins
19) Unglued - Stone Temple Pilots
20) Them Bones - Alice In Chains - This song is the perfect ending thus completing my list. Usually if I make it to this song I do in fact feel like a pile of them bones - and sore muscles.
So there you have it. That's my top 20 list. Eleven from the 90s, six from the 2000s, and three from the 80s. If I take the time I am sure I can expand it to a top 50. What do you think? Think it sucks? Disagree with some songs? I welcome all comments and recommendations!
Monday, March 29, 2010
Sticks and Stones 5K Trail Race at the USNWC 3/27/2010 - Recap
I didn't think I would be waking up and scraping frost off my car windshield when I woke up for this race as earlier in the week temperatures were hitting highs in the 70s but unpredictable weather struck again and by the 8am race start the mercury was was only hitting the high 30s to low 40s. The good news was that there was no rain in sight and the sun was shining at the start.
Although the race was billed as a 5K, the race director, Marcus Barton, said it was more likely 3.3 miles than 3.1 miles. As with the Charlotte Running Company Trail Race back on January 23rd also at the US National Whitewater Center, the start to the race was from the parking lot, down through the back of the rapids and into the woods and on to the rather challenging single-track trails.
By the time we hit the woods, the top six runners got well out in front. Fifteen year old Andrew Bradley led the pack and shortly after Kelly Hoce established himself right behind him. I followed as my distance behind the front runners widened. I was then passed by Todd Daczkowski and then by my running partner Terry Summerfield. I kept pace with Terry, as I am used to doing, and heard one more runner pacing behind us. It turned out to be Dan Morgan. The same person who passed me in the last race.
Things got interesting in the final mile or so. Apparently, Andrew Bradley ended up slowing down and got a bit nauseus allowing Hoce and Daczkowski to pass him. They ended up finishing first and second respectively with Bradley taking the 3rd place spot. As for Terry, Dan, and myself, we battled for 4th, 5th and 6th. I was keeping pace with Terry with Dan just behind me when Terry tripped on a root and took a tumble. He got back up to his feet immediately and continued but it allowed us to pass him. Dan paced with me for awhile before overtaking me. I made one attack on a long uphill toward the end of the race that got me even with him but did not have enough gas in my tank to regain my lead. I slowly dropped back keeping Dan within striking distance and made an attempt on the final hill climb to the parking lot but Dan seemed to pick up his pace and I was unable to get close enough to even think about overtaking him. Meanwhile, Terry fell back considerably following his tumble but managed to finish 6th behind me.
Overall, it was another enjoyable race, the trails were well marked - and in some places with a bit of humor. Shortly after the second mile marker was another marker that read "Mile 8 - Just Kidding!" Kudos to Marcus Barton and the race volunteers for another great Saturday morning on the USNWC trails!
For full race results click here.
Although the race was billed as a 5K, the race director, Marcus Barton, said it was more likely 3.3 miles than 3.1 miles. As with the Charlotte Running Company Trail Race back on January 23rd also at the US National Whitewater Center, the start to the race was from the parking lot, down through the back of the rapids and into the woods and on to the rather challenging single-track trails.
By the time we hit the woods, the top six runners got well out in front. Fifteen year old Andrew Bradley led the pack and shortly after Kelly Hoce established himself right behind him. I followed as my distance behind the front runners widened. I was then passed by Todd Daczkowski and then by my running partner Terry Summerfield. I kept pace with Terry, as I am used to doing, and heard one more runner pacing behind us. It turned out to be Dan Morgan. The same person who passed me in the last race.
Things got interesting in the final mile or so. Apparently, Andrew Bradley ended up slowing down and got a bit nauseus allowing Hoce and Daczkowski to pass him. They ended up finishing first and second respectively with Bradley taking the 3rd place spot. As for Terry, Dan, and myself, we battled for 4th, 5th and 6th. I was keeping pace with Terry with Dan just behind me when Terry tripped on a root and took a tumble. He got back up to his feet immediately and continued but it allowed us to pass him. Dan paced with me for awhile before overtaking me. I made one attack on a long uphill toward the end of the race that got me even with him but did not have enough gas in my tank to regain my lead. I slowly dropped back keeping Dan within striking distance and made an attempt on the final hill climb to the parking lot but Dan seemed to pick up his pace and I was unable to get close enough to even think about overtaking him. Meanwhile, Terry fell back considerably following his tumble but managed to finish 6th behind me.
Overall, it was another enjoyable race, the trails were well marked - and in some places with a bit of humor. Shortly after the second mile marker was another marker that read "Mile 8 - Just Kidding!" Kudos to Marcus Barton and the race volunteers for another great Saturday morning on the USNWC trails!
For full race results click here.
Friday, March 19, 2010
More New Workout Ideas
I stumbled upon a kettlebell study by ACE Fitness that only further validated what I love so much about kettlebells and what it does for my strength and endurance.
The study used kettlebell snatches which gave me an idea to vary my triad of death. Rather than doing the 2 handed kettlebell swing with my 24kg kettlebell. I think I may on occasion convert the triad of death to the Quadrangle of Death by substituting kettlebell snatches - one interval for the right arm and one interval for the left arm with the 20kg. This should be just as brutal as the triad. We'll soon see!
I also want to try the workout that was done in the study which uses 15 second intervals versus the usual 20 seconds on and 10 seconds off of the tabata. The entire workout is nothing but snatches for twenty minutes - 15 seconds of snatches followed by 15 seconds of rest and so on until 20 minutes. Another fine task for my trusty gymboss interval timer!
The study used kettlebell snatches which gave me an idea to vary my triad of death. Rather than doing the 2 handed kettlebell swing with my 24kg kettlebell. I think I may on occasion convert the triad of death to the Quadrangle of Death by substituting kettlebell snatches - one interval for the right arm and one interval for the left arm with the 20kg. This should be just as brutal as the triad. We'll soon see!
I also want to try the workout that was done in the study which uses 15 second intervals versus the usual 20 seconds on and 10 seconds off of the tabata. The entire workout is nothing but snatches for twenty minutes - 15 seconds of snatches followed by 15 seconds of rest and so on until 20 minutes. Another fine task for my trusty gymboss interval timer!
Back From The Dead With A New Personal Best!
I have avoided getting sick for quite awhile. For most of 2008 and all of 2009, I did not miss a day of work due to illness. That all changed on March 6th when I caught a nasty stomach virus which lasted a few days. After missing three days of work I have slowly worked my way back to normal and last Sunday, March 14th I did a warm-up and a short workout just jumping rope and from there got back to my usual work week workout routines. I had to miss the March 13th Riverbound Race 5k as I was still recovering.
Perhaps the stomach virus was my body's way of telling me to take a break. Prior to the illness I was on top of game and most notably I was able to set a personal best 22 intervals on my triad of death workout back on Thursday March 4th. I am yet to try that workout since fully recovering but I will likely try it next week. This week I shocked myself and my trail running partner when we did our lunchtime Renaissance Park run in 20:41! This broke the old best at 21:56 by one minute and fifteen seconds! Not bad for my first run in almost two weeks! March 27th is the next 5K at Whitewater and I would say we are ready!
I have been doing my running in my new Inov-8 X-Talon 212s that I purchased back in January. I love these trail shoes! The only thing I was not crazy about were the laces so I bought a pair of yankz! sure laces at TrySports and now I no longer worry about my laces becoming untied. The X-Talons are a minimalist trail racing flat with terrific traction and extremely lightweight - the 212 is the weight in grams - approximately 7.5 ounces. The day I got sick I ran about 8-9 miles in them at the Whitewater Center in the morning and my feet and legs never felt better - even running the longer distance. I purchased mine on Zappos. I am a 9 1/2 in most shoes and the 9 1/2 in the Inov-8 also fits me perfectly!
Inov-8 X-Talon 212 at Zappos
Perhaps the stomach virus was my body's way of telling me to take a break. Prior to the illness I was on top of game and most notably I was able to set a personal best 22 intervals on my triad of death workout back on Thursday March 4th. I am yet to try that workout since fully recovering but I will likely try it next week. This week I shocked myself and my trail running partner when we did our lunchtime Renaissance Park run in 20:41! This broke the old best at 21:56 by one minute and fifteen seconds! Not bad for my first run in almost two weeks! March 27th is the next 5K at Whitewater and I would say we are ready!
I have been doing my running in my new Inov-8 X-Talon 212s that I purchased back in January. I love these trail shoes! The only thing I was not crazy about were the laces so I bought a pair of yankz! sure laces at TrySports and now I no longer worry about my laces becoming untied. The X-Talons are a minimalist trail racing flat with terrific traction and extremely lightweight - the 212 is the weight in grams - approximately 7.5 ounces. The day I got sick I ran about 8-9 miles in them at the Whitewater Center in the morning and my feet and legs never felt better - even running the longer distance. I purchased mine on Zappos. I am a 9 1/2 in most shoes and the 9 1/2 in the Inov-8 also fits me perfectly!
Inov-8 X-Talon 212 at Zappos
Tuesday, February 23, 2010
Trail Running - 2010 Races in Charlotte
It looks like trail running is really taking off this year here in Charlotte, NC. Last year you had to search hard to find a race and this year it seems like you can find almost one every month starting in March.
Between the Carolina Trail Run Series and the River Bound Race there are plenty of races and distances to choose from...
The Carolina Trail Run Series
Races:
March 27th 2010 at the Whitewater Center - Sticks 'n' Stones Trail Run - 5K and 10K
May 16th 2010 at the Uwharrie National Forest - Uwharrie Rumble - 8K and 1/2 Marathon
July 10th 2010 at the Whitewater Center - Rock and Race Trail Run - 8K and 20K races
The River Bound Race Series
All races in this series are held at the Whitewater Center
March 13th 2010 - 5K
May 22nd 2010 - 10K
July 17th 2010 - 15K
Sept 25th 2010 - Half-marathon
I will keep updating this post if more races pop up in the Charlotte, NC area.
Between the Carolina Trail Run Series and the River Bound Race there are plenty of races and distances to choose from...
The Carolina Trail Run Series
Races:
March 27th 2010 at the Whitewater Center - Sticks 'n' Stones Trail Run - 5K and 10K
May 16th 2010 at the Uwharrie National Forest - Uwharrie Rumble - 8K and 1/2 Marathon
July 10th 2010 at the Whitewater Center - Rock and Race Trail Run - 8K and 20K races
The River Bound Race Series
All races in this series are held at the Whitewater Center
March 13th 2010 - 5K
May 22nd 2010 - 10K
July 17th 2010 - 15K
Sept 25th 2010 - Half-marathon
I will keep updating this post if more races pop up in the Charlotte, NC area.
Thursday, February 11, 2010
The Tough Mudder - Another Endurance Obstacle Course Challenge!
My good friend Anthony alerted me to another crazy mud challenge. This one is coming up on May 2, 2010 up in Pennsylvania but they have other locations around the country coming up this year and next year. It is called Tough Mudder and is a 7 mile challenge with 17 obstacles. This one looks like it will be much more challenging than the other Marine mud races I have run primarily due to the longer distance and more challenging obstacles.
I am going to do the Warrior Dash which is 3.22 miles and 11 obstacles on May 22nd in Mountain City, Georgia but I hoping to do this Tough Mudder as well.
I am going to do the Warrior Dash which is 3.22 miles and 11 obstacles on May 22nd in Mountain City, Georgia but I hoping to do this Tough Mudder as well.
Tuesday, January 26, 2010
Speed Chute
Monday, January 25, 2010
Charlotte Running Company Trail Run - White Water Center 1/23/2010
Holy Cow! I won the Overall Male Master in the 3.8 mile race! Check out the results here!
The Recap - From My Perspective
It was an overcast chilly morning in the low to mid 40s and the trails were damp and muddy from rain we had over the past couple of days. There were three distance races: a 13 miler, 8.2 miler and a 3.8 miler. I opted for the 3.8. The 13 and 8.2 mile racers began ten minutes ahead of the 3.8 mile race.
Rather than stand around and be cold before the start. I did some quick sprints forward and backwards through the parking lot. That got me really warmed up. When the bullhorn sounded I was ready to go. I shot off the line down the parking lot and down the paths leading to the single-track when I realized that there were only a few people in front of me. I kept waiting for a few people to breeze by me before entering the single-track but it never happened. Once I got into the single-track, I only saw one runner visibly in front of me. He later vanished ahead of me within the next few minutes.
I sloshed my way through the trails and settled into my usual pace when I noticed that someone was pacing right behind me but not asking to pass. This made me pick up my pace - especially on the hills. Just after the first mile we started encountering the slower runners from the 8.2 and 13 mile races. One female runner had ear buds on and could not hear even when I shouted "PASSING LEFT!" a couple of times. The person pacing behind me turned out to be Amy Fach. She told me to tap on the woman's shoulder so we could pass. I felt like I was about to awaken a sleepwalker. I tapped her shoulder and she politely moved aside.
I ran a bit further with Amy still pacing me and we came to the toughest uphill on the trail. I shifted my legs into overdrive and started blasting up the steep hill. I widened my lead slightly over Amy but once I got to the top and still had a long slow ascent, I slowed up and Amy zoomed by me as I tried getting some wind back and overcome my burning quads. Within a minute she was out of eye shot.
I paced myself from there and relaxed a little more and enjoyed the run. There did not seem to be any pending threats on the horizon. Going forward the biggest challenges were the mud and passing people without stumbling. As the race progressed there were more and more racers from the 8.2 and 13 milers hogging the trails. At one point there was a line of what seemed like 20 people. Passing all them just about finished me off when I got to the fork in the trail where the 3.8 mile race separates from the longer races. That was a relief but no sooner did I breathe a sigh of relief, another runner came up behind me and passed me. There was probably a bit more than a half-mile left in the race. The runner turned out being Lex Irwin. A minute later a young guy, Dan Morgan, passed us both but Lex and I kept pace. For a minute or so it Dan, Lex, and I running in a pack with me in the back and Dan slightly in front of Lex. Dan started to take the lead as we headed for the final hill that led to the parking lot to the finish line. On the hill I made a move to retake my lead over Lex and was successful. Dan was still a few paces in front of me and I knew I would need to turn on the afterburners to catch him. Before I could shift into high gear Dan opened it up sprinting to the finish and I followed with Lex close behind me.
Dan's final sprint bested me by 8 seconds to finish 6th overall and first in the 25-29 male division at 31:19. I took 7th and won the overall male master division (all men 40 and over) at 31:27 while Lex finished just 3 seconds behind me in 8th at 31:30 and took first in the men's 35-39 division. Amy who passed me earlier in the race kept her momentum going and finished 4th overall and took 1st place for the women finishing at 29:51.
The overall winner was 46 year old Derek Kaat who finished in 26:41. The last time I had him in my sight was just before he entered the single-track at the beginning of the race. After that he was gone! He opened a nice lead from the start and never looked back. Second place winner, 14 year old Caleb Breeden was a full 2 minutes and 35 seconds behind him at the finish at 29:16.
Overall it was a fun and well-organized race. The trails were well marked and I have to give kudos to the Charlotte Running Company for putting on the event. Finally, to all the runners who came out on this chilly winter's day - GREAT JOB!
Friday, January 22, 2010
Portable Pull-ups
With the popularity of P90X and Crossfit people everywhere are looking for quality pull-up bar stations these days and it looks like companies are offering more new products and options for the pull-up hungry consumer. I am very happy with my Stud Bar ceiling mounted pullup bar. I had it installed in my garage back in September and it is still rock solid.
A couple years ago I was doing a program where I had to do pull-ups every day. That was easy when I was at home but on the road I would have to find a gym or a playground. Depending on what I was doing that day it was quite often a hassle and had to skip a few days. Many people swear by the door frame mounted pull-up bars for travel purposes which for me is better than nothing but I prefer something taller. There are a few really good pull-up stands on the market that are very solid but they are also very pricey. This one by TrapezeRigging.com caught my attention for price - as low as $200 - and for portability. You can put it in a carry bag and throw it over your shoulder! The max height is 84 inches - or 7 feet! It is made of aluminum and I wonder how stable it is but if you are under 200 pounds it sounds like it can be perfect. They also offer free shipping in the US - except for Hawaii and Alaska.
A couple years ago I was doing a program where I had to do pull-ups every day. That was easy when I was at home but on the road I would have to find a gym or a playground. Depending on what I was doing that day it was quite often a hassle and had to skip a few days. Many people swear by the door frame mounted pull-up bars for travel purposes which for me is better than nothing but I prefer something taller. There are a few really good pull-up stands on the market that are very solid but they are also very pricey. This one by TrapezeRigging.com caught my attention for price - as low as $200 - and for portability. You can put it in a carry bag and throw it over your shoulder! The max height is 84 inches - or 7 feet! It is made of aluminum and I wonder how stable it is but if you are under 200 pounds it sounds like it can be perfect. They also offer free shipping in the US - except for Hawaii and Alaska.
Thursday, January 14, 2010
Nice Run In The Mud At Renaissance Park
Temperatures got into the 50s today and it was time for a lunchtime trail run at Renaissance Park. With the upside of beautiful weather in the dead of winter comes the downside - melting ice turning into mud. The trails were generally okay but there were very slippery spots. Last week amid the cold spell, some mud tracks from mountain bikes froze and made it easy to get good footing. Today it was all turning to mush. All in all it made it challenging and I felt good. No unexpected falls just a few little slips that I recovered from and kept pushing forward.
I just got a pair of Inov-8 X-Talon 212s and decided not to wear them today because I wanted to run with my ten pound hypervest. I stuck with my trusty old Salomon XA Pro 3D Ultras. I did not want to run in brand new unfamiliar shoes with additional weight on me. I wore a Brooks loose long sleeve running shirt under the vest and then wore a tee-shirt over the vest. The plan was to keep the vest clean just in case of a spill. The extra weight added momentum to my downhills and I attacked the uphills the way I usually do turning in a time of 23:18:04 for the trail that is just shy of 3 miles. It was actually better than my time from last week without the vest. Now that I am back to being more familiar with the trail I hesitated much less in different areas which accounted for my improved time over last week. I am especially happy that I improved my time even with the added weight and with the muddy trail. My personal best is 22:19 from back in early November of last year on a 65 degree day and I know I can beat that the way I am feeling now.
I think tomorrow I will go back and do it again as the temperatures are expected to hit the 60s. I've got to enjoy it while I have it. My X-Talons look so nice and new, I almost hate to get them dirty but it has to happen sooner than later.
I just got a pair of Inov-8 X-Talon 212s and decided not to wear them today because I wanted to run with my ten pound hypervest. I stuck with my trusty old Salomon XA Pro 3D Ultras. I did not want to run in brand new unfamiliar shoes with additional weight on me. I wore a Brooks loose long sleeve running shirt under the vest and then wore a tee-shirt over the vest. The plan was to keep the vest clean just in case of a spill. The extra weight added momentum to my downhills and I attacked the uphills the way I usually do turning in a time of 23:18:04 for the trail that is just shy of 3 miles. It was actually better than my time from last week without the vest. Now that I am back to being more familiar with the trail I hesitated much less in different areas which accounted for my improved time over last week. I am especially happy that I improved my time even with the added weight and with the muddy trail. My personal best is 22:19 from back in early November of last year on a 65 degree day and I know I can beat that the way I am feeling now.
I think tomorrow I will go back and do it again as the temperatures are expected to hit the 60s. I've got to enjoy it while I have it. My X-Talons look so nice and new, I almost hate to get them dirty but it has to happen sooner than later.
Wednesday, January 13, 2010
Ice Cold Morning Workout - The Triad of Death!
With temperatures in low 20s this morning, my garage gym thermometer was at 44 degrees when I brought in the heater. By the end of my workout it was only 47.6 degrees in the garage. Despite the cold, which I have grown to like, I had a great workout. I have found that doing these cold workouts help me to avoid that cold burning feeling in my chest when I run in the cold. As of now my breathing has adapted.
The first piece of good news this morning was my weight which is near where I want it to be at 169.8. I want to be at around 166-167 by my January 23rd trail race at the Whitewater Center. I don't see that being a problem. Tomorrow I will hit Renaissance Park with my work buddies. Temps are supposed to hit the mid-50s tomorrow at lunch so the nice weather will be a welcomed break from the constant cold as of late.
The other piece of good news today was that I did 13 pull-ups in my warm up this morning - a new personal record. My ultimate goal is 20 but I am not setting a date for it. Losing weight certainly makes doing pull-ups easier.
Today's workout I have dubbed "The Triad of Death" or "TOD" for short. I needed a quick workout so I can be in and out of my garage quickly before getting hypothermia but still kick my butt. The TOD is a tabata (20 seconds full guns interval followed by 10 seconds of rest) with three exercises - thus the TRIAD. The three exercises can be done in any order but I prefer...
1) Jump Rope - I shoot for 50 revolutions per 20 second segment. I usually get to about 47 or 48 but anything over 42-44 is good.
2) Thrusters with two 16kg (35lb) kettlebells. This is basically a kettlebell squat while you press and lower the kettlebell to coincide with your movement. Try for 7 reps minimum.
3) 2 Handed Kettlebell Swing with the 24kg (53lb) kettlebell. Try for 10-12 swings or more.
The first time I did this I lasted only 10 intervals so today my goal was at least twelve or more. I ended up with thirteen before throwing in the towel and dying on on my gym floor. I did this workout with bare feet and after the workout my feet needed to thaw a bit. The floor heater only helps so much over the space of my garage. The handle of my 53lb kettlebell was also ice cold as well. Other than that I love working out in the cold. When you can break a sweat within the 6 minute duration of my workout with the room temperature in the mid-40s (which I did) I know I worked hard.
The TOD is a great test of endurance and will. The thrusters were what really wore me out the most. I did accomplish my goal for the workout so I was quite pleased. This is way tougher than my typical trail run so I figure if I can last a long time doing this workout, my runs should get a heck of lot easier too. Next time we go for 15 or more intervals!
The first piece of good news this morning was my weight which is near where I want it to be at 169.8. I want to be at around 166-167 by my January 23rd trail race at the Whitewater Center. I don't see that being a problem. Tomorrow I will hit Renaissance Park with my work buddies. Temps are supposed to hit the mid-50s tomorrow at lunch so the nice weather will be a welcomed break from the constant cold as of late.
The other piece of good news today was that I did 13 pull-ups in my warm up this morning - a new personal record. My ultimate goal is 20 but I am not setting a date for it. Losing weight certainly makes doing pull-ups easier.
Today's workout I have dubbed "The Triad of Death" or "TOD" for short. I needed a quick workout so I can be in and out of my garage quickly before getting hypothermia but still kick my butt. The TOD is a tabata (20 seconds full guns interval followed by 10 seconds of rest) with three exercises - thus the TRIAD. The three exercises can be done in any order but I prefer...
1) Jump Rope - I shoot for 50 revolutions per 20 second segment. I usually get to about 47 or 48 but anything over 42-44 is good.
2) Thrusters with two 16kg (35lb) kettlebells. This is basically a kettlebell squat while you press and lower the kettlebell to coincide with your movement. Try for 7 reps minimum.
3) 2 Handed Kettlebell Swing with the 24kg (53lb) kettlebell. Try for 10-12 swings or more.
The first time I did this I lasted only 10 intervals so today my goal was at least twelve or more. I ended up with thirteen before throwing in the towel and dying on on my gym floor. I did this workout with bare feet and after the workout my feet needed to thaw a bit. The floor heater only helps so much over the space of my garage. The handle of my 53lb kettlebell was also ice cold as well. Other than that I love working out in the cold. When you can break a sweat within the 6 minute duration of my workout with the room temperature in the mid-40s (which I did) I know I worked hard.
The TOD is a great test of endurance and will. The thrusters were what really wore me out the most. I did accomplish my goal for the workout so I was quite pleased. This is way tougher than my typical trail run so I figure if I can last a long time doing this workout, my runs should get a heck of lot easier too. Next time we go for 15 or more intervals!
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