tag:blogger.com,1999:blog-10339896662925588802024-03-05T01:50:46.229-05:00Paleo RunnersDedicated to the way we're supposed to run. Let's balance diet, technique, training, recovery, and fun!Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.comBlogger392125tag:blogger.com,1999:blog-1033989666292558880.post-35002247393271348282017-01-17T12:20:00.002-05:002017-01-17T12:20:50.262-05:00Heavy Day For Ultra Runners<h2 style="background-color: white; box-sizing: inherit; color: #333333; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 3rem; line-height: 1.3; margin: 0px 0px 24px;">
<a href="http://www.aworkoutroutine.com/weight-training-progression/" target="_blank">An Example Of How & When To Add Weight</a></h2>
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"Heavy Day" For Runners</div>
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Squats, Deadlifts, Shoulder Press, Bench, Pull Ups (can substitute with Lat Pull Downs)</div>
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Warm up is KEY, use just the bar and do the exercise a dozen reps. Add a tiny bit of weight where 10 reps is easy. Then you're into your work set. </div>
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For simplicity, a work set is 3x8 (3x8 = three sets of 8 reps). On day one, chose a weight you can 'comfortably' do 3x8. Each week we'll go up in weight by the smallest increment. </div>
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Let’s say that for one of the exercises in your workout routine (let’s call it Exercise XYZ) you are currently lifting 50lbs. Let’s also say that your program calls for you to do 3 sets of 8 reps for Exercise XYZ.</div>
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Now let’s say today you did Exercise XYZ and it went like this:</div>
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<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #1</span>: 50lbs – 8 reps</li>
<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #2</span>: 50lbs – 8 reps</li>
<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #3</span>: 50lbs – 8 reps</li>
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As you can see, you lifted 50lbs for 3 sets of 8 reps in this example. Since your program calls for you to do 3 sets of 8 reps, this workout was a success.</div>
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Since you’ve reached the prescribed set/rep goal for this exercise, it’s now time to increase the weight by the smallest increment possible. So, the next time you perform Exercise XYZ, you should do something like this:</div>
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<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #1</span>: 55lbs – 8 reps</li>
<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #2</span>: 55lbs – 8 reps</li>
<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #3</span>: 55lbs – 8 reps</li>
</ul>
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See what happened? <a href="http://www.aworkoutroutine.com/progressive-overload/" style="background-color: transparent; border-bottom: 1px dotted rgb(24, 149, 220); box-sizing: inherit; color: #1895dc; text-decoration: none; transition: all 0.1s ease-in-out;">Progressive overload</a> took place. You increased the weight you were lifting by 5lbs (which is usually the smallest possible increment) and performed that same prescribed 3 sets of 8 reps with this new slightly heavier weight.</div>
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That means this workout was once again a complete success. The next time you perform Exercise XYZ, you’d go up to 60lbs and again attempt 3 sets of 8 reps. You would then continue increasing like this as often as possible over and over again.</div>
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The only thing is, <em style="box-sizing: inherit;">most</em> people will <span style="box-sizing: inherit; font-weight: 700;">NOT</span> be able to increase this much and/or this consistently from workout to workout (beginners might, but few others will).</div>
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In fact, instead of that second successful workout shown above (the 55lbs for 3 sets of 8 reps), many people would have ended up only able to do something like this:</div>
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<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #1</span>: 55lbs – 8 reps</li>
<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #2</span>: 55lbs – 7 reps</li>
<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #3</span>: 55lbs – 6 reps</li>
</ul>
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This is completely normal and should still be considered a successful workout (it is still definitely <a href="http://www.aworkoutroutine.com/progressive-overload/" style="background-color: transparent; border-bottom: 1px dotted rgb(24, 149, 220); box-sizing: inherit; color: #1895dc; text-decoration: none; transition: all 0.1s ease-in-out;">progressive overload</a>). Now, in this case, your goal the next time you perform Exercise XYZ is something like this:</div>
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<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #1</span>: 55lbs – 8 reps</li>
<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #2</span>: 55lbs – 8 reps</li>
<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #3</span>: 55lbs – 7 reps</li>
</ul>
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And then the time after that…</div>
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<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #1</span>: 55lbs – 8 reps</li>
<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #2</span>: 55lbs – 8 reps</li>
<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #3</span>: 55lbs – 8 reps</li>
</ul>
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And the time after that…</div>
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<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #1</span>: 60lbs – 8 reps</li>
<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #2</span>: 60lbs – 7 reps</li>
<li style="box-sizing: inherit; list-style-type: disc;"><span style="box-sizing: inherit; font-weight: 700;">Set #3</span>: 60lbs – 6 reps</li>
</ul>
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And you would repeat this similar pattern of increasing reps/weight over and over again so that your body continues having a reason to adapt and improve over and over again.</div>
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Oh, and in case it isn’t obvious enough, if your weight training routine called for 3 sets of 10, 4 sets of 6, 5 sets of 5, 2 sets of 12, or any other <a href="http://www.aworkoutroutine.com/how-many-sets-and-reps-per-exercise/" style="background-color: transparent; border-bottom: 1px dotted rgb(24, 149, 220); box-sizing: inherit; color: #1895dc; text-decoration: none; transition: all 0.1s ease-in-out;">combination of sets and reps</a>, you’d still progress virtually the same way as shown in the above example, just with a different number of reps and sets.</div>
Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com4tag:blogger.com,1999:blog-1033989666292558880.post-62683716483607108672016-12-01T14:57:00.001-05:002016-12-01T14:57:17.538-05:00Changing it Up (sick, hurt, but a plan ahead)<br />
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<span style="font-family: Trebuchet MS, sans-serif;">I've been absent for a while from my blog :-/. Sorry about that fans and cyberbots that frequent this page! </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Brief recent History: </span></h3>
<span style="font-family: Trebuchet MS, sans-serif;">After summer 2015 my training hit a real wall. I had no energy or motivation to train. I went to a doctor (for anyone that knows me, this does not happen, ever). Although intentions were good, the doctors I visited were only convinced in treating symptoms. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">A health marker seems low, we should supplement with that marker. </span></blockquote>
<span style="font-family: Trebuchet MS, sans-serif;">But isn't that marker the output of a cycle and it's deficiency is more likely a pathological dysfunction in that cycle and its inputs? </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Blank stares</span></blockquote>
<span style="font-family: Trebuchet MS, sans-serif;">Blood tests, specialists later I found I have the Ebola.... just kidding, Ebstein Barr. Looks like the dude from <a href="https://www.youtube.com/watch?v=xZzEzDkeHzI" target="_blank">Welcome Back Kotter</a> and the founder of Pikes Peak's Barr trail got together to make this energy sapping virus. According to the blood tests I *had* it. So I'm all better now (?). </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">I also have this "hip thing" going on. Pain in the hip flexor, left side. It would always go away with more running volume and switching to a standing desk. But during my much lower training volume it's flared up and been off/on greatly affecting my runs. A few times a week I would come limping back to my desk after my lunch time run.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">What I'm Doing about it </span> </h3>
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<span style="font-family: Trebuchet MS, sans-serif;"><a href="https://www.youtube.com/watch?v=oAatPPEaZDA" target="_blank">Hip</a></span></h4>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm_8LxPvOXroSjNpj0lsAZpEv8LhDqOnIn090IoJFNgFh_vEpEczyMQpbVBUuU1S06PAcSAic1GgnLjBitPJ3u2bScBCF-Kzmzj8aBt6YpqnEgYEitxjkwSU0izjYLZ2pIcK32gIsHFmc/w724-h965-no/" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="color: black; font-family: Trebuchet MS, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm_8LxPvOXroSjNpj0lsAZpEv8LhDqOnIn090IoJFNgFh_vEpEczyMQpbVBUuU1S06PAcSAic1GgnLjBitPJ3u2bScBCF-Kzmzj8aBt6YpqnEgYEitxjkwSU0izjYLZ2pIcK32gIsHFmc/w724-h965-no/" width="240" /></span></a><br />
<span style="font-family: Trebuchet MS, sans-serif;">I was referred to a physical therapist <span style="background-color: white;">Mark Plaatjes at In-Motion Rehabilitation. I would not stop talking to him about training and racing. It was a real pleasure to have his ear, and his treatment. He is good, really good. I felt like $1m after he massaged, stretched, dry needled, elctro-stim, and heating padded me. </span><span style="background-color: white;"> </span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white;"><br /></span></span>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white;">I felt really great after that, but was still treading lightly afraid the good feeling would cause me to overreach. I waited two more days, then looped around (up and over) Green Mountain. It was a PR for the main loop without really trying. The hip was sore the next run, took it slow and pain at a 2:10 at max. </span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white;">About to see him for appt #2 today. </span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white;">Blood Tests</span></span></h4>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white;">I was getting so many blood tests to determine my EBV, and checking for other issues that can be measured - eventually I recruited Josh at <a href="https://fuelary.com/" target="_blank">Fuelary</a> for 'blood results you can understand'. He compares test results to real ranges of values, not just what the average of the (largely sick) population provides. I ordered more tests from him to narrow down so markers that raised red flags and look forward to getting those results. </span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white;">Way Ahead</span></span></h4>
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white;">I hate the thought of putting this in writing, but... here goes. Prepare for a road marathon (TBD) in April, then go to <a href="http://www.allwedoisrun.com/" target="_blank">Born to Run 100miler</a> in Mid May. A well executed marathon plan should provide the leg strength, stamina, speed should be an amazing foundation to run a 100 miler. For 4-6 weeks after the marathon, prepare more race specifically for the 100. Some of the 6:50-7:00 pace work will be lost, but long slow, slog training will be a nice change and add the necessary fitness. Then, no races until <a href="http://www.pikespeakmarathon.org/" target="_blank">PPM</a> in August. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIyMOOoOmRscZdYXhG5inRbDm4ecHUI8b7PhYDLTlS9vjKOohdFQWvwwWhcI2zVuals_CRjZT85NfZGVfEZ9oS0ZDVfqWdmrm_6_9qY65egsNNSlDclcbstQ6LDHx69Y_4Z_fNX-D4UE0/s1600/IMG_1096.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIyMOOoOmRscZdYXhG5inRbDm4ecHUI8b7PhYDLTlS9vjKOohdFQWvwwWhcI2zVuals_CRjZT85NfZGVfEZ9oS0ZDVfqWdmrm_6_9qY65egsNNSlDclcbstQ6LDHx69Y_4Z_fNX-D4UE0/s200/IMG_1096.JPG" width="150" /></a><span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white;">To help encourage this plan, I have acquired a new gadget to measure, record, train-by-power! I have ordered the <a href="https://www.stryd.com/" target="_blank">Stryd Foot Pod power device</a> thingy. I was watching videos of how it works and what it's applications could mean and noticed they are located down the street from me. I visited their office and was able to get a few questions answered. I am convinced it is worth using. I ordered a piece that evening and await its delivery. I will write about it more as I apply it to my running. It costs ~$200 (pictured is ~$200.25). </span></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="background-color: white;">That's my plan, and I may stick to it. Let's see how the hip / blood work stuff pans out.</span></span></div>
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<br />Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com1tag:blogger.com,1999:blog-1033989666292558880.post-87472999911861180842016-08-17T11:28:00.000-04:002016-08-17T11:28:02.393-04:00Uphill and Downhill things to think about! <b style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">Uphill tips</b><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">1) The first section is the steepest - don't go out too hard!</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">2) Taking "baby steps" will help you maintain a good cadence. It's like switching to granny gear on a mountain bike.</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">3) On long, steady hills, switching often between walking and running is tempting, but it makes you lose momentum and cadence. Pick one or the other and go with it. Switch only when the terrain switches.</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">4) Posture is everything. Leaning forward from the hips puts too much pressure on your back, an erect posture will provide a better push-off.</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">5) Look uphill, not at your feet. This will allow you to pick the best line and free up your airway.</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;"> </span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;" /><b style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">Downhill tips</b><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">1) Don't over-stride, each landing will put extreme stress on your legs.</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">2) Lean forward not backward keeping your whole body perpendicular to the ground. Again, this will save your quads and allow you to run faster.</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">3) If you need to control your speed cut your stride length and increase your cadence. Like using low gear in a car.</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">4) Like a hurdler, step over, not on rocks and other obstacles. Keep your body level and lift your legs.</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: 14px;">5) Pick as straight a line as possible down the hill. The more you move left and right, the more you stress your legs and increase the distance.</span><br />
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<img alt="Pikes Peak Marathon" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEhPItEaiyq1YqVgxeH-59rqgLkd9lvNdqFvuFHcFYbPcQHhh85vV1VP3Z4lbWAq60dVQP_vtGeHZnaYY9JC9DgeHJsSIoMmOMRrCv6e8Tvac3ojLMslY_WrRpW5Gb09IWAu5DrzW0UC1kHSY802FkXK9Is1ti8p=s0-d-e1-ft" />Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com0tag:blogger.com,1999:blog-1033989666292558880.post-90331334238775138122016-07-05T11:36:00.002-04:002016-07-05T13:39:56.975-04:00Athlete I'm coaching59 year old male. Tested LT and Vo2Max in November 2015, then again in June 2016.<br />
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><br /></span>
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<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 270px;">
<colgroup><col style="mso-width-alt: 4169; mso-width-source: userset; width: 86pt;" width="114"></col>
<col style="mso-width-alt: 1024; mso-width-source: userset; width: 21pt;" width="28"></col>
<col span="2" style="width: 48pt;" width="64"></col>
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<tr height="20" style="height: 15.0pt;">
<td class="xl63" height="20" style="height: 15.0pt; width: 86pt;" width="114">Heart
Rate (bpm):</td>
<td align="right" class="xl63" style="border-left: none; width: 21pt;" width="28">130</td>
<td align="right" class="xl63" style="border-left: none; width: 48pt;" width="64">154</td>
<td class="xl63" style="border-left: none; width: 48pt;" width="64"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl63" height="20" style="border-top: none; height: 15.0pt;">November(mph):</td>
<td align="right" class="xl63" style="border-left: none; border-top: none;">5.4</td>
<td align="right" class="xl63" style="border-left: none; border-top: none;">6.98</td>
<td align="right" class="xl64" style="border-left: none; border-top: none;">29.26%</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl63" height="20" style="border-top: none; height: 15.0pt;">June (mph) : </td>
<td align="right" class="xl63" style="border-left: none; border-top: none;">7.8</td>
<td align="right" class="xl63" style="border-left: none; border-top: none;">10.08</td>
<td align="right" class="xl64" style="border-left: none; border-top: none;">29.23%</td>
</tr>
</tbody></table>
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<div>
Important note... this athlete is not seeing a compression that can occur when doing exclusively aerobic training. He has been mixing up strides, fartleks and weekly interval efforts to see this broad spectrum improvement. </div>
Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com0tag:blogger.com,1999:blog-1033989666292558880.post-33816403609587412032016-05-17T22:04:00.002-04:002016-05-17T22:07:20.011-04:00Quad rock 25 mile...This year, a couple races got shortened this year. Getting my PhD has taken so much time. I've taken to training so may people lately, I am so glad to help then to perform!Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com0tag:blogger.com,1999:blog-1033989666292558880.post-32867050675065993082015-12-28T23:38:00.002-05:002015-12-28T23:38:15.945-05:00I have to<span style="font-family: Trebuchet MS, sans-serif;">Like most kids, I learned the little engine that could story: "I think I can, I think I can".</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">I'm here to tell you that's not enough. It's nice to have positive affirmations. Thinking is believing and having a belief is nice. I would like to suggest there is <i>thinking </i>and just doing! </span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Earlier this month I had a couple small children to think about, work had a bunch of deliverables and school work piled up. Frequently I found myself myself asking how I could get all the things done and give the amount of attention my loved ones deserve. There was no 'think I can' it became 'I have to.'</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;"><i>I have to</i> rings in my head when I look up a mountain I wish to run up. Can I do it? <i>I have to!</i></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><i><br /></i>
I believe this fine gent said it best:</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;"><<</span><span style="font-family: 'Trebuchet MS', sans-serif;">When I kill that guy, you got 30 feet to get to that guard.</span><br />
<pre><span style="font-family: Trebuchet MS, sans-serif;">
Can you do it?
**I have to.</span><span style="font-family: 'Trebuchet MS', sans-serif;">>></span></pre>
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/g-Qzmil--VU" width="420"></iframe>Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com1tag:blogger.com,1999:blog-1033989666292558880.post-56938875720688863982015-12-24T00:17:00.000-05:002015-12-24T00:17:03.546-05:00Practice kindness<b>It's the holiday season, I'm not sure what motivated me to write this way off-topic post. But... </b><br />
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What's your first priority?<br />
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<blockquote class="tr_bq">
<i>Over heard At a couple's counseling session:<br />Husband: ...and my wife just doesn't get it, she kept arguing even though I proved I was right!<br />Counselor: Yeah, sometimes we all forget what's most important. <br />Husband: To be right?! <br />Counselor: No, to be kind. </i> </blockquote>
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It's so easy to make quick and mean judgements. How many times in traffic do you scream 'goooo, fucker!'. Or 'that bitch made me miss that light, I could kill her!'.<br />
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Argument with spouse or child, crazy self criticism -- it's all the same. If you had one more wicket added between your senses and your reaction, make it the question: 'am I being kind?'<br />
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If kindness was everybody's first priority, life would be pretty sweet. <br />
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<b>In your relationships:</b> They deserve kindness. You deserve kindness in return. It's free. It takes one small filter inserted into your brain. Practice it!<br />
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<b>The rub:</b> how can I be kind when fuck-face over there isn't going to be!? <br />
The hard answer: show fuck-face exemplary behavior. It may be the hardest thing you can do. But it's the right thing. Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com3tag:blogger.com,1999:blog-1033989666292558880.post-89005741387018030212015-09-08T10:45:00.000-04:002016-01-27T18:14:43.102-05:00Debating the Banting diet - for sport<br />
<h4>
<span style="background-color: white;"><span style="color: #333333; font-family: "arial" , sans-serif;"><span style="font-size: 13px; line-height: 18.2px;">One of the best dietary debates I have seen (there aren't many). It begins with a DR offering advice to a woman over Twitter. Since they did not have a DR/patient agreement it was 'free information' NOT a treating physician's advice.</span></span></span></h4>
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<span style="background-color: white;"><span style="color: #333333; font-family: "arial" , sans-serif;"><span style="font-size: 13px; line-height: 18.2px;">But the following conversation is the <i>meaty </i>part. At minute 4:00 Martha says "Carbohydrates or glucose are the main source of energy for the human body." I wish I could ask her: </span></span></span></h4>
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<h4>
<span style="background-color: white; color: #333333; font-family: "arial" , sans-serif; font-size: 13px; line-height: 18.2px;">On June 23rd, 2015 I wrote:</span></h4>
<blockquote class="tr_bq">
<b><span style="color: blue;"><span style="background-color: white; font-family: "arial" , sans-serif; font-size: 13px; line-height: 18.2px;">I ran 11.5hours Saturday. During the race, I consumed ~500 calories. A simple running calculator says I burned 7,860 calories. If </span><span class="il" style="background-color: white; font-family: "arial" , sans-serif; font-size: 13px; line-height: 18.2px;">carbs</span><span style="background-color: white; font-family: "arial" , sans-serif; font-size: 13px; line-height: 18.2px;"> are the "source of energy for the humans" then how was I able to do that?</span></span></b></blockquote>
<h4>
<i>I'm not nearly well-connected enough, but I would like to pose this^^ question to as many dietitians or folks that offer up advice for eating and participating in sports up to and including ultra marathons.</i><br /> <br />More on the video:</h4>
<h4>
At minute 5:50</h4>
<h4>
Noakes: "What a lovely explanation, unfortunately there's no science behind it whatsoever. It is complete nonsense. ...Probably 50% of SA'ers are insulin resistant. Insulin resistance causes obesity, heart disease, cancer, dementia."</h4>
<h4>
At minute 17:30</h4>
<h4>
Martha: "Because we have long term studies to show us" [that the high carb diet is safer]</h4>
<h4>
Noakes: "Which one, explain which study so I can look it up quickly on the internet?"<br />...she can't answer because there is no study that shows high carb diet over 20-30 years outperforms any other alternative diet. <br />Noakes: "There have been clinical trials to prove the contrary, the Woman's study, the ....<cut off by the reporter>".</h4>
<span style="color: blue;">The above video worth viewing. Sadly, it is a debate that isn't wrapped-up well. It could use Oxford style debating rules with references on hand. To that end it's frustrating. </span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">The conclusions I have drawn from my research are:</span><br />
<br />
<ol>
<li><span style="color: blue;">Insulin resistance is the MAIN cause of chronic conditions and the maximum expenditure on our health care system. Causing heart disease, obesity, diabetes,dementia, cancer,... (please see me for references for this assertion).</span></li>
<li><span style="color: blue;">I don't recommend a low-carb diet for people, I recommend an <i>appropriate-</i>carb diet for people. Everyone has a <i>maximum level of sugar</i> (and sugar-like) substances they can ingest before they get resistant to their own insulin excretion. Find your max level and stay below it.</span></li>
<li><span style="color: blue;">The diet currently encouraged by Government policy, which was written by Agricultural department(1), is not based on science, and is not working for many.</span></li>
<li><span style="color: blue;">There are fat-soluble vitamins and water-soluble vitamins, there are no carbohydrate-soluble vitamins.</span> <br /><br /><br /><br /><br /><br />(1)Think about that, a heavily grain-based diet written by the Dept of Agriculture.</li>
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<br />Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.comtag:blogger.com,1999:blog-1033989666292558880.post-21520371135606162302015-08-29T14:06:00.001-04:002015-08-29T14:07:13.077-04:00Margerine: How is it Made<div style="font-family: Helvetica; font-size: 16px;">
Cheaper than rendering Lard. Check out how Margarine is made.</div>
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Consuming these products helps the bottom line of the manufacturers. Hey we'll sacrifice our health in the name of your bottom line though! I mean, what's the worst that can happen by shifting the ration of Omega 6 : Omega 3 fatty acids from an ancestral 2:1, 1:1, 1:2 to a sick-producing 8:1, 12:1, 20:1? Well, there is this:</div>
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<blockquote class="tr_bq">
Scientists have known for more than a decade that the omega-6 fats contained in vegetable oils (like those used to manufacture margarine) degrade human bone density. Now new research has thrown light on how that happens and why anyone concerned about osteoporosis needs to immediately stop consuming them.</blockquote>
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Every processed food on the supermarket shelves is loaded with omega-6 fats (in the form of seed oils). Every fried food has been boiled in omega-6 fats (seed oils again). Our National Heart Foundation <a href="http://www.heartfoundation.org.au/healthy-eating/mums-united/articles/Pages/margarine.aspx"><span style="color: #042eee;">actively encourages us to eat margarines</span></a> brimming with omega-6 fats (yep, seed oils). And the charity responsible for advice about Osteoporosis <a href="http://www.osteoporosis.org.au/prevention"><span style="color: #042eee;">doesn’t even mention</span></a> the known link between omega-6 fats and the disease.</div>
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In this environment it is not strange that the number of people affected has doubled in just a decade, it’s a bloody miracle it hasn’t tripled. But stay tuned, at the rate we are increasing the consumption of omega-6 fats, there is much more pain to come.</div>
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Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com4tag:blogger.com,1999:blog-1033989666292558880.post-88208167034515591602015-08-19T01:16:00.000-04:002015-08-20T15:56:17.709-04:00It wouldn't be so hard if it wasn't for the one hill<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD_oVt5_YNZBWSRyvDsnpTgLdP8f_9Qe_ypeSNvvTvtuoNh7VVCE4H2k6PEeIEkE2zdMj6ElIQs7N3wgXH4_uTY01Bo5DcWC6O6y-B7E1D1JoLkbXn8kWDjim2e0goX7fVswG-dK03jfQ/s1600/335926_202973394_Medium.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD_oVt5_YNZBWSRyvDsnpTgLdP8f_9Qe_ypeSNvvTvtuoNh7VVCE4H2k6PEeIEkE2zdMj6ElIQs7N3wgXH4_uTY01Bo5DcWC6O6y-B7E1D1JoLkbXn8kWDjim2e0goX7fVswG-dK03jfQ/s320/335926_202973394_Medium.jpg" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My best side</td></tr>
</tbody></table>
It wouldn't be so hard if it wasn't for the one hill!<br />
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That was this year's theme for the <b>60th running* of the Pike Peak Marathon "PPM"</b> (*more like run/walking). <br />
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Note: this is the story of a recreational middle aged athlete. <br />
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<b>My History with the PPM (tldr;?)</b><br />
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<b style="font-style: italic;">PPM Attempt 1: </b>In 2013, after ~4 years of experience in my newfound hobby of running, I moved to Manitou Springs, CO and thought that and coming out of clicking off upper 6min - low 7min miles in east coast road marathons -- I should focus more on trail running. More specifically Colorado trail running. I would sign up for the 2013 pikes peak marathon and to place 'relatively' well (for a middle aged dude with only a few years of lifetime running under his hydration-flask-filled-running-belt.)<br />
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From my house, it was a 3mile run to the mouth of the Barr trail. I would just keep ascending a little farther every week from March to August and show e'rybody this was my new backyard! By August 2013, I'd ascended pikes peak 4 times and had bi-weekly runs up to Barr camp. I was becoming an acclimated and a trail runner. ;)<br />
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The 2013 PPM race went .....very poorly. I'm not sure why! I pushed as hard as I could, but I heard a barrage of requests "excuse me, can I please get around you?" At the end, I felt like I'd worked hard and really earned my medal. It seemed harder than many 50milers I'd done to date! Something so grueling about all that constant UP only to be rewarded with potential energy you can't cash in on during the never ending downhill! <b><u>2013 Finish Time:</u> 6:48, <u>Ascent split</u>: 4:04</b><br />
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<b><i>PPM Attempt 2: </i></b>Early 2014, I transferred to my old company and moved to Boulder, CO. Glad to still be in Colorado! But honestly, I feel more of a suburban-dweller than a mountaineer. To get above 10,000' elevation requires a drive. It's 3+ miles of flat city streets with crosswalks before I hit 'the trails' for a run. The quality breweries make up for any of these 'gripes' - just different for running options. <br />
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I tried to keep up my training when I could - just trying to be a better trail runner. I found routes that were hard and tried to improve my pace at fixed effort levels. But in June while traveling for work I tripped HARD and broke my second toe. It was comical how UNtechnical the trail was. I was out of commission for at least 6weeks. Sadly, I had to cancel races and put training on a big pause. The toe was getting better fast and I was making short, LOW heart rate runs after a month**. I wanted the new bone mass to know what it was in for, of course! I upped my mileage to ~10-13miles and it was time to run the PPM again. <br />
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At the time, I was thinking of the ole saying 'better to enter a race 10% undertrained than 1% overtrained. I was certainly under trained, but I had some gains from the months prior. It went SO much better than the previous year. I was in the right place from the get go. With one mile to go on the ascent portion, I was giggling that I felt so well. I could still bound up rocks, plenty of energy left. I knew I was MUCH better placed in the race. <br />
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The downhill however, my toe was throbbing and that was affecting a twist and push off on the right side. I kept rolling my ankle over and over***. I was so mad, walking for extended periods while descending. I finished kind of strong, but limped home. Too soon after toe healing to race? Good to have an extended taper before a race to let the rest of my body fully heal? Not sure. <br />
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Ffwd - after the race I ran a recovery run (probably too hard) and felt a snap! Some connective tissue to fibula was in pain. I went through weeks of recovery from that. Between that pain and the toe, I took >20% of my running year off! I was a little crazy, like a caged animal. There was a pleasant distraction of my son, Logan being born! <b><u>2014</u></b> <b><u>Finish Time:</u> 6:04, <u>Ascent split</u>: 3:41</b><br />
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<i style="font-weight: bold;">PPM Attempt 3: </i>2015 had a nice start! I participated in most of the Human Potential Running Series fat ass events. It was a great way to get out when the weather wasn't so good and go long distances. I used time between these events to focus on other trail skills and cycle through several traction aid devices for snow/ice running. As the spring/summer was getting closer, I'd decided on only three races to run: BigHorn 50miler, Sheep Mountain 50miler, and PPM (again!). <br />
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I was having a hard time focusing training in spring. I like to hit at least 10hours / week, but I seemed to be stuck at 6-8hours for a few weeks in a row. I decided to recruit the coaching assistance of <a href="http://teamcolorado.blogspot.com/" target="_blank">Team Colorado</a>'s <a href="https://www.facebook.com/peter.maksimow" target="_blank">Peter Maksimow</a>. I watched Peter win the Greenland 50km and wondered how to run as evenly and smoothly as he! But poor guy, I contact him saying 'help i have a few 50s coming up and want to do better at PPM! He crafted a training plan on the fly constantly checking on how I was responding to the increase in volume. Peter was also very helpful in telling me how to handle the days after a long slow, grueling race like the BigHorn and Sheep Mtn races. Another difference for me was seeking time to complete more than one long run per week. As a result, there were a few 13-15hour weeks - running many of those extended miles at night after kids were asleep. (please remind me to make up those lost hours of sleep!) <br />
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My body responded well to the slight over-reach and I was getting segment PRs on my old paths. The day after a long run I'd feel great, then sore, then great - a real roller coaster. My wife looks down at dinner one night and says "I think your calves are now bigger than your thighs" (haha!). <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtulX0x6MnwfBA6qFvKEQsS5YxW07_p6s23kbfdNQiu3-IlMKgcV8WIEB3w-tquB3ydoXYbz0vT96YxkjTYVYcVmf7BRk6vYtfOew0bH3HLNN5wzUYVK44ccpVZ57qUqD-AKAbIqYvI6g/s1600/11831650_10153052623463803_5129852315485795594_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtulX0x6MnwfBA6qFvKEQsS5YxW07_p6s23kbfdNQiu3-IlMKgcV8WIEB3w-tquB3ydoXYbz0vT96YxkjTYVYcVmf7BRk6vYtfOew0bH3HLNN5wzUYVK44ccpVZ57qUqD-AKAbIqYvI6g/s320/11831650_10153052623463803_5129852315485795594_n.jpg" width="240" /></a>Around this time, I apply to become a <a href="http://carsonfootwear.com/" target="_blank">Carson Footwear</a> Ambassador after having ran in their <a href="http://carsonfootwear.com/product/iguana-racer/" target="_blank">Iguana Racer</a> for so many of these extended training runs. I believe in the brand and think they're on to something! I order their <a href="http://carsonfootwear.com/product/blue-tigers/" target="_blank">blue tigers</a> (insert "we're tiger and bunny and we like the boom" audio clip) and receive a bonus race singlet for my troubles! (Thanks Mr. Carson). I knew the tigers would be just what I needed. I didn't bother wearing them except for the race, that worked VERY well. <br />
<br />
Just before this year's PPM, I find out I need to travel to east coast (sea level) for the better part of the week. Two possibilities: I lose red blood cell count that comes with altitude acclimation, or I recover well for a taper in this 'hyperoxic' place. It could go either way, eh? <br />
<br />
The race: gun goes off and I....wait two minutes because I'm in wave two! Start time for people like me is 7:02am. My previous finish time put me at an approximate finish place of #265. The first 100 athletes start in wave one, those talented bishes! When I finally do start, I insert myself about where I think I belong for my coral. I can see the first runners, and I'm a cluster behind them. On the way UP I spent much more time saying 'excuse me can I pass you' than receiving it. Some very well disciplined people passed me with much energy near the top! But I feel I took many more places than I gave up. I was tired, but I knew I was doing well. I never looked at watch, did NOT monitor heart rate. Exclusively went by breathing. Near the top it was one breath per step and I was walking. I felt very tired, but muscles felt good! <br />
<br />
I began my descent and after a few miles felt the onset of a few cramps. I used Noakes's theory of the central governor and convinced my body that muscle group did NOT intact need to shut down and the cramping feeling went away. Some downhill miles were 10mins, then I counted a 9, then an 8, the final stretch were a couple miles in the 7min pace. I needed only a few walking steps on the way down where it was most technical. I was passed by some VERY talented downhill runners, they'd been waiting for these stretches to turn it up and zoom by the likes of me! I was happy to be in their company even if they finished just ahead of me. <br />
<br />
During the race I had a medium sized bottle to carry with 1.5 scoops of Ucan Superstarch. I had 2 refills of pure water in my bottle, in total. I dropped the bottle with 2.5miles to go to the summit, picking it back up on the way back down! People noticed it was left there and a couple other bottles were dropped at the same place - trend setter, no big deal. In my pockets were 3 packets of Stinger Honey (just honey, none of their other options). Along the way, I drank two cups of the aid-station-provided Gatorade and took a total of 12 red grapes. I consumed approx 400 calories during the race, while bring 4,800. This is more sugar than I would consume in an ultra that could last double the time. PPM is a more intense bout! <br />
<blockquote class="tr_bq">
The advantage of being a fat adapted athlete (one who burns the fat he's carrying IF the intensity level is low enough) is that I can fuel myself off my own fat and/or exogenous simple carbs. </blockquote>
End result was a >30minute PR. I finished 61st place overall, 7th in my age group. A couple minutes from 5th, which would have been a trophy! <b><u>2015</u></b> <b><u>Finish Time:</u> 5:32, <u>Ascent split</u>: 3:28</b><br />
<br />
<b><i>Summary (in nonsensical list format)</i></b><br />
1. If you can afford it, get a damn coach. You're accountable to somebody, you have someone to talk to about a very common interest - your performance. They can evaluate where your shortcomings are dispassionately, etc...<br />
<br />
2. If you like to race, get gear that can you can rely on. (lol,... you-can, Ucan). For example, those shoes. Like me, you can train in the most minimal of shoes. But if you plan to run at night, technical trails, at speeds that may exceed considerate foot placement - get a shoe that offers some appropriate protection. A shoe that doesn't add more mass than what your'e used to, either with rock plates or a more dense rubber bottom. During this year's PPM, I KICKED a few rocks that would've been a broken bone in less of a shoe. It's hard to find a shoe's sole that offers proprioception, but protection from sharp rocks - and is light weight. That's what I found in Carson's shizz. <br />
<br />
3. When I was a gym-rat that only cared about muscle size, I noticed to see 'real' gains I had to workout a body part more than once a week. I harkened back to that reasoning this season - in adding multiple long runs in a week, I immediately saw them getting easier. Showing your body <b>this is the</b> <b>new normal </b>is the key, she'll adapt! <br />
<br />
<br />
**This is KEY to a good recovery after an acute injury. When you get movement back, set a heart rate monitor to a low value and NEVER exceed it. <br />
<br />
***Many people don't know that at a certain point, a trail runner has ankles of steel - what sprains some people's ankle barely affects two steps of a seasoned trail runner<br />
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi6CtWztTiN7SvslpH1mjgVCeUl_UlJIv3GujExjCk0s9v0ea8GRxdJHDyp8ZAzHnVfqUaOu9ZJ1cRA4N2o5_9si8T9vZsBOHq_VisLvXeXr8dKc-gTnD7ccx_LGXPi3j2f-qJA0o-6-s/s1600/335926_202996861_Medium.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi6CtWztTiN7SvslpH1mjgVCeUl_UlJIv3GujExjCk0s9v0ea8GRxdJHDyp8ZAzHnVfqUaOu9ZJ1cRA4N2o5_9si8T9vZsBOHq_VisLvXeXr8dKc-gTnD7ccx_LGXPi3j2f-qJA0o-6-s/s320/335926_202996861_Medium.jpg" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8000001907349px;">This is why downhill doesn't always mean 'faster'<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii33MawFMnqYVu93fE7nTP1J_D8qZA638Quk1jgIzQAlB45nX7wmre3oLAlXKHRFjbCgEryHOqEmJELJ7eJs2Teq5nepwOq1YF9X84kIIlu9a0QaVkm5HZlgPhZxtF6lkK6r3_FqdqUsE/s1600/335926_202972192_Medium.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii33MawFMnqYVu93fE7nTP1J_D8qZA638Quk1jgIzQAlB45nX7wmre3oLAlXKHRFjbCgEryHOqEmJELJ7eJs2Teq5nepwOq1YF9X84kIIlu9a0QaVkm5HZlgPhZxtF6lkK6r3_FqdqUsE/s320/335926_202972192_Medium.jpg" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hi honey, a few more steps!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxWx4Zj7dR54ltoK_L_xhGjo2CtBb2iFTdfmbTVFoO95GxuFZDOE9gQuGQObzLvTwdFlFIW9PpjN7sSXYmPHgxQndZKt5p_lW1E7h2ig0Hnkkq93iYTgi-xKtpJ_bBzBu63ALG2gbQ63M/s1600/335926_203022384_XLarge.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxWx4Zj7dR54ltoK_L_xhGjo2CtBb2iFTdfmbTVFoO95GxuFZDOE9gQuGQObzLvTwdFlFIW9PpjN7sSXYmPHgxQndZKt5p_lW1E7h2ig0Hnkkq93iYTgi-xKtpJ_bBzBu63ALG2gbQ63M/s320/335926_203022384_XLarge.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">phew....</td></tr>
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Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com0tag:blogger.com,1999:blog-1033989666292558880.post-35371391959948953352015-07-13T16:39:00.000-04:002015-07-13T17:02:18.104-04:00Another boring race report<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizTuNtOXrOMIct-s5IrlgBbZLOmQl9IO7q83bxryNx1B6ru4H2NeGfVbPZ_wLjaBWhjn-CZhN5CGkWvDBEtgbqHkc8h3mtW03-moN5RD4Gyi9R3w4lGFcBdgPU-f04hFhk6F2e5Z_d_QI/s1600/elevation+sheep+mtn.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizTuNtOXrOMIct-s5IrlgBbZLOmQl9IO7q83bxryNx1B6ru4H2NeGfVbPZ_wLjaBWhjn-CZhN5CGkWvDBEtgbqHkc8h3mtW03-moN5RD4Gyi9R3w4lGFcBdgPU-f04hFhk6F2e5Z_d_QI/s320/elevation+sheep+mtn.png" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizTuNtOXrOMIct-s5IrlgBbZLOmQl9IO7q83bxryNx1B6ru4H2NeGfVbPZ_wLjaBWhjn-CZhN5CGkWvDBEtgbqHkc8h3mtW03-moN5RD4Gyi9R3w4lGFcBdgPU-f04hFhk6F2e5Z_d_QI/s1600/elevation+sheep+mtn.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a></div>
Last weekend I lost my mind and 'ran' the first year of the <a href="http://humanpotentialrunning.com/races/sheep-mountain-50-mile-race/" target="_blank">Sheep Mountain Endurance Run</a>. Advertised distance was 52 miles, elevation gain 9,000', lowest elevation 10,000, and highest 12,500'. <b>That climb and that altitude makes this the toughest run of my life!</b> <br />
<br />
But I, like a few others added some bonus distance due to so many turns on to small relatively unused trails. I have the worst sense of direction when I get in my head, so tacking on ~1.5miles is pretty normal for me. The race markings were good, I just needed to look up every once in a while to see them! There were a dozen times when I'd panic because I hadn't seen an orange marker. Also a dozen times when I laughed because I was running towards an orange flower! One intersection was ambiguously marked. I was fortunate to see a few other runners scratching their heads as well. Together we figured it out.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzx8mmH-mrr5WOhhkrbVdQEKWdf35aRRw0IsrL04BENBWI57QscjDLQ1H8XxP735BAv77E6zEL53HNcqwEOSTuN0_8wRE5cqLiUNGkTXFtr2qLRqxT1TnNeYHJDc3Vx16-1IKDDMc9Obg/s1600/shep+mountain+error.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzx8mmH-mrr5WOhhkrbVdQEKWdf35aRRw0IsrL04BENBWI57QscjDLQ1H8XxP735BAv77E6zEL53HNcqwEOSTuN0_8wRE5cqLiUNGkTXFtr2qLRqxT1TnNeYHJDc3Vx16-1IKDDMc9Obg/s320/shep+mountain+error.png" width="320" /></a>By the way, F.U. Strava, Garmin, all others ugh, Fuk! I decided NOT to wear my Garmin Fenix 2 because it locked up / froze again last week while running in Boston. I have a large external battery for my iPhone and used the Strava app. Around mile 44 I didn't hear another 'mile update' for a while. I opened the app and it had crashed. When it woke up again it had remembered my last position and just said 'starting run' like nothing had gone wrong. Turns out it missed ~70 minutes of my run. So the recorded results read 49.9miles ran, I believe it's closer to 55! Maybe the app was fine, I just took a hang glider from point A to point B. Hang gliders seem heavy until you finally deploy it and shave off precious miles from your race :-/.<br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small; text-align: start;">Mile...something, a breeze would knock me over</span></td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs23n51UDfGAbz-a_6OeaMyVyvlROyzoQUtYR3yaWaw5u1SzqiijboCiKjqfQyvDInKZyJ7fsNtFWhVTeAJWgEdl1RIWovHSaA83rwNGhvi9lpeltnCofbPqaVFQJUAzqGOjbPGtPsk8o/s1600/10365649_10152982731698803_6679061575149083136_o.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"> </a><b>Race Nutrition:</b> I ate<br />
<ul>
<li>One <a href="http://justins.com/" target="_blank">Justin's Almond Butter</a></li>
<li>Two scoops of <a href="http://www.generationucan.com/super.html" target="_blank">Ucan</a> in my hydration pouch</li>
<li>one pickle</li>
<li>4 small cups of <a href="http://wallfinest.com/wp-content/uploads/2014/06/coca-cola-girl-iphone-wallpaper.jpg" target="_blank">coke</a></li>
<li>A few handfuls of <a href="https://sharonwatterson.files.wordpress.com/2010/03/watermelon.jpg" target="_blank">watermelon</a>, voraciously at one point</li>
</ul>
5-600 calories in, 8,000 calories out. <br />
<br />
<b>Equipment: </b><br />
<ul>
<li>Under Armor shirt with custom HPRS logo! Don't you know I'm logo?</li>
<li><a href="http://www.inov-8.com/new/global/Product-View-Raceshell-220.html?L=26" target="_blank">Inov-8 RaceShell 220 </a>waterproof hoody - much needed at 40degree start and a short storm. A terrible windy/cold rain that hit me with 5miles to go!</li>
<li><a href="http://www.inov-8.com/New/Global/Product-View-XTalon-212-Black-Orange-Blue.html?L=26" target="_blank">Inov8 X-Talon 212</a> shoes, even though I train in the most <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-D6U4cvNb5AusFBzYdHR3waOv__fDaIcQ5yihy81yuVfknaH1eqmrCvfb8GExgFHJghc25qf18SoAjx4L0tWELXutpt2JecUL4f1mIAelhjRzKOzo96zKQtT3KC_hE2ioLfQ63KGScxYV/s1600/IMG_0096.jpg" target="_blank">minimal shoes</a> I can find I treat 'race-day' with more protection and grip for mud. This course wasn't as muddy as I'd thought, maybe an Altra Lone Peak or Superior would've been better</li>
<li>Ultimate Direction Anton Vest with a Nathan's hydration bladder</li>
<li>Asics shorts, </li>
<li>Born2Run split toe socks</li>
</ul>
<b>My Performance:</b> This was a race of attrition, 11 out of 56 starters DNF'ed (a handful of DNS'ers as well!). Altitude was getting to everybody. I can not explain why my altitude symptoms were pretty manageable. I was mad I could't run simple non-technical 3-10% grades. Breathing hard just to power-walk! I kept reminding myself, oh yeah this is at 12,000'. This relieved some frustration. With a history of starting too fast and overestimating my abilities, it was a confidence booster to see someone ahead of me and slowly reel them in. Although I have gotten stronger in the past couple of months, I know passing people was more them being at a low then me being at a high. But still, <a href="https://ultrasignup.com/results_event.aspx?did=29217" target="_blank">ninth overall </a>and seeing many GOOD runners come in after me was a pleasant surprise. Maybe it's a sign of improvement on these tough Colorado trails. My next race, the <a href="http://www.pikespeakmarathon.org/Course.shtml" target="_blank">Pikes Peak Marathon</a> performance will be a good indicator of improvement. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpxVKLoHFCBUu4ajmsLzgHPoqxH8U-kg1-U2YrFvTupOgZw2NZj7K1g7xM0Xot7f82qnU7M0wYoGfX33QRTaZ6tdSPgaEoTznsRkIQIU17rFpZYavQLLyLK4aKJUYBt1g1AJ4gzSMFYQE/s1600/11731651_841940972569119_6253328108407282579_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpxVKLoHFCBUu4ajmsLzgHPoqxH8U-kg1-U2YrFvTupOgZw2NZj7K1g7xM0Xot7f82qnU7M0wYoGfX33QRTaZ6tdSPgaEoTznsRkIQIU17rFpZYavQLLyLK4aKJUYBt1g1AJ4gzSMFYQE/s200/11731651_841940972569119_6253328108407282579_o.jpg" width="150" /></a><b>Finish: </b>(although my name is Swedish....)<b> </b>At the finish, we were given the glorious opportunity to kiss the Sheep. I call him Karl, he just kind of looks like a Karl. I plopped down in perfect burpee form and kissed his little skull. Then after asking permission, a quick little dry hump for good measure. Next few runners picked up Karl and kissed him, I thought: 'oh smarter'!<br />
<br />
<b>Thanks: </b><br />
<ul>
<li>Aid station volunteers, it was a love fest. So many encouraging words and cheers. Thanks for the shot of Fireball early on </li>
<li>My wife and two tiny little chil'ren for waiting so long for me to finish</li>
<li><a href="https://www.facebook.com/peter.maksimow?fref=ts" target="_blank">Peter Maksimow </a>for telling me what/when to run to make me mo' better stronger</li>
<li>RD Sherpa John, you made a memorable race for us. I loved the time I spent doing the hardest thing I've ever done. Can't wait to do it again! </li>
</ul>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNdQ4WtVYB6vyUwdAAffJHGpmIVYbHS_JmFNnSU4TOC2bKNgD8P2Z_d2-aXmAv7v2cvvpskOl6AObN1PMy8Ah4BHXiDUgx0oXuIpcqF_Q_KDaJDCkDn3APufwnBXNHCVJUWKTEMCOPvzg/s1600/11014954_10152981494493803_8436661729223369319_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNdQ4WtVYB6vyUwdAAffJHGpmIVYbHS_JmFNnSU4TOC2bKNgD8P2Z_d2-aXmAv7v2cvvpskOl6AObN1PMy8Ah4BHXiDUgx0oXuIpcqF_Q_KDaJDCkDn3APufwnBXNHCVJUWKTEMCOPvzg/s320/11014954_10152981494493803_8436661729223369319_n.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You had me at 'unstable explosives'! </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheCGQwhfGotoFArs1SfPBGR4wcMJgYCD3rONxbOKkgBte_h_oXUId5wrDrdP14m6vn_I6ZXAwKj0NZTh3pcbUGrawTniWnks23auwHF7sFJcYkrQhFHelmvO1Y0Aet9kwlFNbgfQtf_eU/s1600/11692571_10152981494393803_3888242382070581564_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheCGQwhfGotoFArs1SfPBGR4wcMJgYCD3rONxbOKkgBte_h_oXUId5wrDrdP14m6vn_I6ZXAwKj0NZTh3pcbUGrawTniWnks23auwHF7sFJcYkrQhFHelmvO1Y0Aet9kwlFNbgfQtf_eU/s320/11692571_10152981494393803_3888242382070581564_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This.... is a trail! Requires ankles and feets of steel</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdV3eoUxOAQHkQfhAAAQbygUM_C2fuikOvKaDuQjOmD0-AhYECo7M_Lv-Cn9i2XeHupZ3S4PAK5YL_TVCyCL3_F33V8IpouS9cnM4srIt5Or1kOfo0terJek-lVoacmwPjgWgpk03vrcA/s1600/11745752_10152981496433803_5226333490489568199_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdV3eoUxOAQHkQfhAAAQbygUM_C2fuikOvKaDuQjOmD0-AhYECo7M_Lv-Cn9i2XeHupZ3S4PAK5YL_TVCyCL3_F33V8IpouS9cnM4srIt5Or1kOfo0terJek-lVoacmwPjgWgpk03vrcA/s400/11745752_10152981496433803_5226333490489568199_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Amazing views, pictures do no justice</td></tr>
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<br />Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com2tag:blogger.com,1999:blog-1033989666292558880.post-8448071209082748962015-06-24T17:42:00.004-04:002015-06-24T17:55:41.968-04:00Race report oh my god, what did you eat<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0O3HvzNGrZEMW0lpbiluY1hbl-u4TqyIdw5R3iYJyOvyUfvfPvicDBN1WC_f4WoDK9DP7zOd8uGzZKiAVgZeCMaxHFWH4weMPGgYIA1BmTrF2lr_NvIRpDP_U-4L-VlsiWdeP3qpwtVI/s1600/10941003_10203718720944617_6745833446686953636_n.jpg" imageanchor="1" style="clear: right; display: inline !important; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" height="151" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0O3HvzNGrZEMW0lpbiluY1hbl-u4TqyIdw5R3iYJyOvyUfvfPvicDBN1WC_f4WoDK9DP7zOd8uGzZKiAVgZeCMaxHFWH4weMPGgYIA1BmTrF2lr_NvIRpDP_U-4L-VlsiWdeP3qpwtVI/s200/10941003_10203718720944617_6745833446686953636_n.jpg" width="200" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">I'm not the type to type-up a race report. I figure 'oh my god, who the hell cares?' What steps I took / where won't change anybody's life. But serious thanks to <a href="https://www.facebook.com/peter.maksimow" target="_blank">Peter Maksimow</a> for coaching me (on short notice) to get me through a 50+miler as it has been a while since I've ran that distance! </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">But my race nutrition plan might be of interest to a few. During my racing am I <i>Practicing what I preach</i>? </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Important definition: '<u>hitting the wall</u>' = the inability to switch from carb-fueling to fat-fueling while in motion. By fat-fueling, I mean the fat stored in your body. No matter how thin you seem, you have days of fuel right there. Being able to access it is a use it / lose it skill. A carb dependent athlete has a poorly developed ability to mobilize and metabolize their own body fat and use it as a fuel. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">My goal over the past couple of years is to become 'fat-adapted'. This does not mean always living in ketosis or fueling my runs with fats. What is does mean: I'm not dependent on a solely carbohydrate-based fuel while running. I can switch fuel sources on the fly.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">In Dr Jeff Volek's yet unreleased <a href="http://www.ultrarunning.com/features/health-and-nutrition/the-emerging-science-on-fat-adaptation/" target="_blank">FASTER Study</a> <span style="background-color: white;"><span style="color: #555555;"><span style="line-height: 18px;">(FASTER=Fat-Adapted-Substrate oxidation in-Trained-Elite-Runners) to look at the physiological differences between elite male ultra-marathon runners with one cohort following a conventional high carbohydrate diet and the other following a low carb/fat-adapted strategy. One qualitative finding for high performance is all participants got much faster (surge of energy) when they took in a simple sugar source of calories. Everyone responded to Gels like rocket fuel. Difference being, carb-adapted athlete needs these gels in an IV bag.</span></span><br /><br /><span style="color: #555555;"><span style="line-height: 18px;">Most every dietitian I have met will tell me that the body needs sugar (carbs) for energy. Well let's see if the basic arithmetic supports this.<br /><br />My race this weekend, 52 miles, 7860 kcalories burned.<br /><br />I store between 1200 and 2000 calories in my muscles and liver if those stores are tapped off. I ingested 500kcals during the race. I had a breakfast out of a styrofoam left over box, some mushrooms (no, not THAT kind), cheese sticks, little slab of chicken: 300 kcals. </span></span></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white;"><span style="color: #555555;"><span style="line-height: 18px;">7860 - 2000 - 500 - 300 = 5060 kcals</span></span></span></span></blockquote>
<b>Hmmm, where's the energy balance?</b> Ans: Those 5000 missing cals came from my own fat. The source of my exogenous 500 kcals:<br />
<ul>
<li>~2.5 scoops of Ucan superstarch sipped somewhat regularly diluted in 2 Liters of water</li>
<li>1 Justin's Almond Butter (I had 4 with me, but hard to eat. wasn't feeling it. better in cold weather</li>
<li>misc: several little slices of watermelon, little bunch of grapes, two jolly ranchers, a few dixie cups of pepsi - mmm pepsi</li>
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<b>How to get fat adapted? </b>Ans: Eat a lower carb diet normally, practice intermittent fasting, narrow your eating window most days, run without fueling, run fasted on occasion. You'll soon realize, many of the pangs of hunger you feel are habit, food addiction, small alien fetus growing inside you. </div>
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<b>Any times this doesn't work? </b>Ans: High intensity efforts, you will need a high share of carbs to fuel an effort. No matter how fat adapted you are, you will bump up against your limit of fat mobilization. According to the study, fat mobilization varies from 0.67 grams/min for a carb-adapted athlete to 1.54 grams/min for a fat adapted athlete. </div>
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Anyway(s), I had a fun low-intensity race, and here's some random pics blah blah race report....<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga5EDDQfcszAHboNpoE19Pt-LIOeFz-iTFyn_ZhG_h1i7uSs9mg72dPs_J6X1MNPwA6WadGZuHjizv2goNPl89Wq7CLW8dwcQKjCjegOMiG2VJ1Ndo4QAEdwX14wmpfakR4ZqOae9ul6s/s1600/1972454_10152939291203803_9068749448968609101_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga5EDDQfcszAHboNpoE19Pt-LIOeFz-iTFyn_ZhG_h1i7uSs9mg72dPs_J6X1MNPwA6WadGZuHjizv2goNPl89Wq7CLW8dwcQKjCjegOMiG2VJ1Ndo4QAEdwX14wmpfakR4ZqOae9ul6s/s400/1972454_10152939291203803_9068749448968609101_n.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Amazing aid stations with people serving and servicing you!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKTMQaLoW575184UV7L5wkD-iU8fnJAwPNuoQHJAfErZDlOUB3os8lkNmsP3jzuEaecRdIDK35hMmnar-I_-N8AK0sry1OyrzR5EzoFV_8jDdhI3Z37_f1bE2R_LeNYanUBqXYoJmgxQY/s1600/10347072_10152939288908803_9063970343207819158_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKTMQaLoW575184UV7L5wkD-iU8fnJAwPNuoQHJAfErZDlOUB3os8lkNmsP3jzuEaecRdIDK35hMmnar-I_-N8AK0sry1OyrzR5EzoFV_8jDdhI3Z37_f1bE2R_LeNYanUBqXYoJmgxQY/s400/10347072_10152939288908803_9063970343207819158_n.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Scenery sent from the gods</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXkILAatjAtlEWZI97XM_xaxIcHFAlQXxQzVJTwkWiA_1eyPW64lwfxzZF69Ugy-LXFWYd_Fqlf6AyULn1kv1fQPEVCmITZAscFjnnkinm0wh9DsGQjZhohdj-agznfSQ3rBuSVR2ZONM/s1600/10359403_10152939291078803_1757127279857021231_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXkILAatjAtlEWZI97XM_xaxIcHFAlQXxQzVJTwkWiA_1eyPW64lwfxzZF69Ugy-LXFWYd_Fqlf6AyULn1kv1fQPEVCmITZAscFjnnkinm0wh9DsGQjZhohdj-agznfSQ3rBuSVR2ZONM/s400/10359403_10152939291078803_1757127279857021231_n.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">So.... so much mud!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglWiuDhUuUJv7rJbrU215wJjUNUcwjRAMIBFMk6OJ-f5cRd2GPbGPw125v8YTZLFveDSZQJJWUgwkONy-TcGH_elyqR0tCvtxQ3yMQHB8O_dSOkk4-XpxCMFTR4Fb83Qxy_sEuacfd8q8/s1600/10421483_10152939291768803_4439904358244817713_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglWiuDhUuUJv7rJbrU215wJjUNUcwjRAMIBFMk6OJ-f5cRd2GPbGPw125v8YTZLFveDSZQJJWUgwkONy-TcGH_elyqR0tCvtxQ3yMQHB8O_dSOkk4-XpxCMFTR4Fb83Qxy_sEuacfd8q8/s400/10421483_10152939291768803_4439904358244817713_n.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">'Selfie'-type picture,... of myself</td></tr>
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<br />Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com3tag:blogger.com,1999:blog-1033989666292558880.post-74638165997122506012015-05-16T23:36:00.005-04:002015-05-16T23:36:55.661-04:00First of All - Do No HarmI'm switching that to "do know harm?". Do you know the harm of what you're doing? <br />
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In ancient Egypt the tombs were prepared for the god-king pharaohs. Every organ was removed and placed in to beuatifully carved vessels. During the process of preserving evetything that was important they shoved a stick up through the nose; into the brain; stirred it up and poured into the sewer system.</blockquote>
Imagine, these tomb preparers were so dumb, they didn't know the value of the 2-3 pound organ in the skull. That sort of reminds me of the medical community not knowing the importance of the 2-3 pounds of gut flora living in our digestive tract. This flora out numbers the human cells in your body 10 to 1. <br />
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All humans are 99.9% similar in genetic make-up but the gut flora is so diverse, no two people have more than a 40% overlap. The majority of your immune system resides in the gut biomass. 90% of chronic conditions are a result of gut biome mismatch or insufficiency. Your food cravings, nutritional needs, mood, heart, skin, brain health are all dependent on the health of the old friends you carry in your gut. The figure below gives a snapshot of some conditions that you'd be afflicted with if you lack sufficient breadth and depth of gut biome diversity.<br />
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<span style="background-color: rgba(255, 255, 255, 0);">People are born without bacteria, and acquire a gut biomass in the first few years of life. Babies get their first dose of microbes as they're passing through their mother's birth canal. Babies born by caesarean section don't acquire their microbes this way. In fact, studies show that C-section babies have a markedly different microbiota from vaginal birth babies, and may be at higher risk for certain types of allergies and obesity. The gut biomass in C-section babies more resembles skin bacteria strains, and can take a lifetime to normalize. While the gut biome is initially forming a baby's metabolic, immune, cognitive, and reproductive systems are undergoing extensive development.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Since the 1950s, it is well known that feeding livestock antibiotics makes them gain weight like crazy. It was first this weight gain - THEN farmers noticed with their newfound artificial disease resistance animals could be packed closer together. </span></div>
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Western medicine is the greatest development for acute or traumatic conditions. But just by the ignorance surrounding the conditions that stem from the gut is shockingly sad. The existential fallacy in logic is: an argument has a universal context and a particular solution. The premise that bacteria is bad so anything that fights bacterial growth is good is wrecking our health. Destroying the gut biome is doing harm. Do not take an anti-biotic 'just in case'. Never deprive antibiotics from someone very sick, but realize that most childhood colds, ear infections, sore throats just go away on their own. You have no idea the damage you're doing to the majority of your cells. </div>
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Now our health food stores are packed with probiotics sometimes containing 'many' strains of bacteria. The odds of a store bought probiotic helping your gut flora is liken to winning the lottery. It's depth, breadth and biodiversity that makes a healthy gut. The science is not out yet on what externalities may help cultivate a healthy biomass. Sadly, science is just now getting to the point of quanitfying the many issues that can result from having a weak gut biome. Exchanging poop is much more likely to help you, or simply eat real food. I KNOW thats a bridge too far for many. </div>
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Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com0tag:blogger.com,1999:blog-1033989666292558880.post-26876312383862327852015-02-27T14:20:00.000-05:002015-02-27T14:21:34.556-05:00Skora's Latest, the Tempos<span style="font-family: Trebuchet MS, sans-serif; font-size: x-large;">Spring/Summer Running Season is Coming!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Even though there's Mega-Tons of snow out there, I'm planning ahead. Although I am 'Mr Minimal Footwear", I am also 'Mr Variety of Footwear.' In a given week, I will cycle through 2-3 pairs of shoes. This practice:</span><br />
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<li><span style="font-family: Trebuchet MS, sans-serif;">Spreads the 'love' of tiny differences in muscle activation that occurs from differing footwear</span></li>
<li><span style="font-family: Trebuchet MS, sans-serif;">Spreads out time that I need to make a (read: another!) shoe investment</span></li>
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<span style="font-family: Trebuchet MS, sans-serif;">In my rotation I will keep higher stack-height shoes. They are a tool in my shoe-tool-box that I most often pull out when fatigued but need to hit it again, or in a drop bag of an ultra and need extra stack height to go on. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ9N8YJM3ZjtnYZWhdycCzlL2DgfkKJSmnlTLNmr8q3Fmo03OFOFg1gyYLNQgSAe9HMa2YOAnP18-CmfSz1m5cNLZC7n1O_9SJYCna2kwlRDTs5RlvLeVx8yNYNd22DsrIViCNbfIKLng/s1600/IMG_0341.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ9N8YJM3ZjtnYZWhdycCzlL2DgfkKJSmnlTLNmr8q3Fmo03OFOFg1gyYLNQgSAe9HMa2YOAnP18-CmfSz1m5cNLZC7n1O_9SJYCna2kwlRDTs5RlvLeVx8yNYNd22DsrIViCNbfIKLng/s1600/IMG_0341.JPG" height="320" width="240" /></a></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">Typically, my back to back long runs on a Saturday/Sunday. The Sunday run I will enter fatigued but I want to hit the larger muscle groups more aggressively. Therefore, the more supportive shoe comes out! Saves foot muscle activation</span><span style="font-family: 'Trebuchet MS', sans-serif;"> when feet are tired. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">The Tempos are now my go to shoe for this purpose. Holy cow, comfy. The first two hours I owned them I ran 14miles at a decent clip. The breathable upper will be heaven-sent in hotter weather, especially hitting the pavement. On trails, I'll be bombing down a little more aggressively than normal - which will give me a good training benefit there! (<b>22mm stack height, medium EVA cushion</b>). </span></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Things I really dig: </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2AXTbUuO0fT6ABtIBODVxuZcoKi4OZqKRGnWC03QnoYzS5UvYxREZqJ9DkPCRGoZHapmhDn9oK_8CrZNg2s-XgUoHQ7bYl8cPcSOeDG4uymJ50S2ldHhqqNanYlxwJmQsurZJzzgRLlo/s1600/IMG_0342.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2AXTbUuO0fT6ABtIBODVxuZcoKi4OZqKRGnWC03QnoYzS5UvYxREZqJ9DkPCRGoZHapmhDn9oK_8CrZNg2s-XgUoHQ7bYl8cPcSOeDG4uymJ50S2ldHhqqNanYlxwJmQsurZJzzgRLlo/s1600/IMG_0342.JPG" height="320" width="240" /></a></div>
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<li><span style="font-family: Trebuchet MS, sans-serif;">Grooves in sole. Even though it's a tall shoe for me, grooves make it flexible. I'm getting good foot mobility in there!</span></li>
<li><span style="font-family: Trebuchet MS, sans-serif;">Breathable upper. This mesh will be VERY refreshing. I plan to wear them for my 100 km Road Ultra coming in mid March</span></li>
<li><span style="font-family: Trebuchet MS, sans-serif;">Smart Lug Placement. Great traction even on pea-gravel, sand collected on road shoulders. </span></li>
<li><span style="font-family: Trebuchet MS, sans-serif;">Zero drop. This should go without saying for me... We all have these amazing springs that return ground force reactions. An elevated heel reduces those springs' effectiveness. Zero-drop is a prerequisite for me (and should be for you.) </span></li>
<li><span style="font-family: Trebuchet MS, sans-serif;">Subtle little curve in the sole. When I am running long miles on unchanging surfaces (like road running). I find I will consciously adjust toe emphasis. Force toes to relax, or curve them up, or press them down. Varies over long runs. The sole in the Tempos have a subtle upward toe curvature. This *may* weaken toe extensors over time, but my first impression is it feels NICE. I last longer! This is another reason why it will work for my road ultra! </span></li>
<li><span style="font-family: Trebuchet MS, sans-serif;">Color = visibility on the roads. I'm normally shy, but I want cars, bikes to see me coming!</span></li>
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<span style="font-family: Trebuchet MS, sans-serif; font-size: large;">Things I dig less:</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTU0IgdnCgxRZYrlMUOCz0V9V7HDxDU021PvqiMBuKWFWcmuYDlrDfk6xxTWgEw88BPB0T5-HX8tnUky8wn83twr7AXy4C3RW3hdCqS7TyTp1BoDHAWIyftmg1YrSEWGz7VnDkLbiKYs8/s1600/IMG_0343.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTU0IgdnCgxRZYrlMUOCz0V9V7HDxDU021PvqiMBuKWFWcmuYDlrDfk6xxTWgEw88BPB0T5-HX8tnUky8wn83twr7AXy4C3RW3hdCqS7TyTp1BoDHAWIyftmg1YrSEWGz7VnDkLbiKYs8/s1600/IMG_0343.JPG" height="320" width="240" /></a></div>
<ul>
<li><span style="font-family: Trebuchet MS, sans-serif;">Can't wear in winter, can't add microspikes. The elastic from my kahtoolas crush my toes. With thick boiled wool socks they can be a good winter shoe. But I needs' my spikes'! </span></li>
<li><span style="font-family: Trebuchet MS, sans-serif;">Will I rely on them too much? Will that weaken foot muscles due to thick(er) cushioning than what I'm used to? Can't wait to find out :). </span></li>
</ul>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">They're really good looking.</span></div>
Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com4tag:blogger.com,1999:blog-1033989666292558880.post-30283244985492709282015-01-07T11:25:00.002-05:002015-01-07T11:25:56.648-05:00Take Stock in Broth<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><img src="http://static01.nyt.com/images/2015/01/07/dining/20150107-BROTH-slide-ZLPQ/20150107-BROTH-slide-ZLPQ-master180.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="caption-text" style="background-color: white; color: #666666; font-family: nyt-cheltenham-sh, georgia, 'times new roman', times, serif; line-height: 17px; text-align: start;">Marco Canora outside Brodo.</span><span style="background-color: white; color: #666666; font-family: nyt-cheltenham-sh, georgia, 'times new roman', times, serif; line-height: 17px; text-align: start;"></span><span class="credit" itemprop="copyrightHolder" style="background-color: white; color: #999999; display: inline-block; font-family: nyt-cheltenham-sh, georgia, 'times new roman', times, serif; font-size: 0.6875rem; line-height: 1.125rem; text-align: start;"><span class="visually-hidden" style="border: 0px; clip: rect(0px 0px 0px 0px); height: 1px; margin: -1px; overflow: hidden; padding: 0px; position: absolute; width: 1px;">Credit</span></span></td></tr>
</tbody></table>
<span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;">Restaurants are starting to sell cups of bone broth in cups for customer s to swig. </span><br />
<span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;"><br /></span>
<span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;">NYC restaurant 'Brodo' charges $3.50 for a small paper cup of the nutrient-rich elixir. (I can't help think of 'Brondo' - which I believe has electrolytes, lol.)</span><br />
<span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;"><br /></span>
<span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;">Like an espresso drink, the broths at Brodo can be customized, with add-ins like grated fresh turmeric, house-made chile oil and bone marrow from grass-fed cattle, which transforms plainly delicious broth into a richly satisfying snack. </span><br />
<span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;"><br /></span>
<span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;">“It’s been known through history and across cultures that broth settles your stomach and also your nerves,” said Sally Fallon Morell, an author of the new book “</span><a href="http://www.hachettebookgroup.com/titles/sally-fallon-morell/nourishing-broth/9781455529230/" style="background-color: white; color: #326891; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;">Nourishing Broth</a><span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;">.” “When a recipe has that much tradition behind it, I believe the science is there too.”</span><br />
<blockquote class="tr_bq">
<span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;">The difference between stock and broth is elusive in the bowl but clearer in the kitchen. Many people use the terms interchangeably, but strictly speaking, both broth and stock include bones and meat, but stock has a higher proportion of bones to meat. And to those who have taken up “broth-ing,” it is the content of the bones — including collagen, amino acids and minerals — that is the source of its health benefits. Extracting the nutrients from bones is accomplished through long cooking and by adding some acid to the pot, like vinegar, wine or a bit of tomato paste, which loosens and dissolves the tough bits.</span></blockquote>
<span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;">Of course you can make your own. Pleeeaaase make sure if you're using beef bones that they're grass fed. As always lamb/bison is a better choice since we haven't figured out how to factory farm them. Ask your butcher, even a grocery store butcher.</span><br />
<span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;"><br /></span>
<span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;">On a recent episode of paleorunner.org podcast (no relation to this blog), Aaron interviews Dr Paul Jaminet and they discuss making bone broth. Great advice in there, such as how to: make small batches and store as your liquid additive to anything you're cooking; pour out the first simmered top to remove bacteria and particulate matter, etc. Cook with it, or take a shot every once in a while. </span><br />
<span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;"><br /></span>
<span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;">Links: </span><br />
<span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;"><a href="http://paleorunner.org/2014/12/pr90-paul-jaminet-how-to-live-the-perfect-health-lifestyle.html/%23t%3D00:00" target="_blank">PR90 Paul Jaminet - How to live the Perfect Health Lifestyle. </a>At time 23:48, Paul discusses his bone broth making procedure.</span><br />
<span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;"><br /></span>
<span style="background-color: white; color: #333333; font-family: georgia, 'times new roman', times, serif; font-size: 16px; line-height: 23px;"><a href="http://www.nytimes.com/2015/01/07/dining/bone-broth-evolves-from-prehistoric-food-to-paleo-drink.html" target="_blank">NYT article about Brodo</a></span><br />
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<br />Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com0tag:blogger.com,1999:blog-1033989666292558880.post-73104455605884339632015-01-02T10:31:00.002-05:002015-01-02T10:31:23.233-05:00Coolest fact I learned in 2014<span style="font-family: Trebuchet MS, sans-serif;">I need a better 'coolest fact I learned' schedule. I stumble across things that I had better write down because they resonate and I feel the need to share (some may say over-share!).</span><br />
<span style="background-color: white; color: #333333; font-family: 'Trebuchet MS', sans-serif; line-height: 1.706;"><br /></span>
<span style="background-color: white; color: #333333; font-family: 'Trebuchet MS', sans-serif; line-height: 1.706;">Coolest fact: </span><span style="background-color: white; color: #333333; font-family: 'Trebuchet MS', sans-serif; line-height: 27.2960014343262px;">Starts with trees: Ever wonder where their mass comes from? The General Sherman tree, for example annually puts on the mass of a large oak tree every year. </span><br />
<blockquote class="tr_bq">
<a href="http://www.redwoodhikes.com/SequoiaNP/Congress2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="http://www.redwoodhikes.com/SequoiaNP/Congress2.jpg" width="200" /></a><span style="background-color: white; color: #333333; font-family: 'Trebuchet MS', sans-serif; line-height: 1.706;">'where did it get its mass, its thick trunk, its branches?' — the instinctive answer would be from the soil below, plus a little water (and, in some mysterious way, sunshine), right?</span></blockquote>
From <a href="http://www.npr.org/blogs/krulwich/2012/09/25/161753383/trees-come-from-out-of-the-air-says-nobel-laureate-richard-feynman-really" target="_blank">here</a>: <span style="background-color: white; color: #333333; font-family: Georgia, serif; font-size: 17px; line-height: 29.0020008087158px;">"Would it surprise you, ... to discover that 95 percent of a tree is actually from carbon dioxide, that trees are largely made up of air?" You can measure their carbon sequestration in pounds, baby.</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, serif; font-size: 17px; line-height: 29.0020008087158px;"><br /></span>
<span style="background-color: white; color: #333333; font-family: Georgia, serif; font-size: 17px; line-height: 29.0020008087158px;">The inputs to a tree are soil-minerals+sun+CO2. the outputs are O2. The growth in a tree is the difference between CO2 and O2's the tree breathes. For humans, it's different - in fact opposite. The inputs to humans is food+water+sun+O2. The outputs are CO2+waste products. </span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, serif; font-size: 17px; line-height: 29.0020008087158px;"><br /></span>
<span style="background-color: white; color: #333333; font-family: Georgia, serif; font-size: 17px; line-height: 29.0020008087158px;">Humans gain weight through food, and lose it through exhaling. </span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, serif; font-size: 17px; line-height: 29.0020008087158px;">Consider this: All other factors held constant, the weight loss attributed to exercise is largely the CO2 you're outputting compared to the O2 you're inputting. Exercise makes you breathe faster/harder. </span><br />
<span style="color: #333333; font-family: Georgia, serif;"><span style="background-color: white; font-size: 17px; line-height: 29.0020008087158px;"><br /></span></span>
<span style="color: #333333; font-family: Georgia, serif;"><span style="background-color: white; font-size: 17px; line-height: 29.0020008087158px;">If you're packing on a few extra pounds, breathe yourself thinner. </span></span>Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com1tag:blogger.com,1999:blog-1033989666292558880.post-35978936468600904542014-12-08T11:58:00.000-05:002014-12-08T11:59:41.366-05:00The Winter of Scarcity that Never Comes<b>This is my hypothesis:</b><br />
<blockquote class="tr_bq">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQmf6MnbQxX1KNVPwGa1NMouUFKLqynjGSs3H6zGtXj748-7Rvre0tNGhGE9oLDvn3PsHnFcqKYrvoDFFuV-c1wSJFsoKmCkTxpg37qvvru5c_41l1DyjQFAUI5i0LOKBKCc3aLRmBwZY/s1600/56930652.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQmf6MnbQxX1KNVPwGa1NMouUFKLqynjGSs3H6zGtXj748-7Rvre0tNGhGE9oLDvn3PsHnFcqKYrvoDFFuV-c1wSJFsoKmCkTxpg37qvvru5c_41l1DyjQFAUI5i0LOKBKCc3aLRmBwZY/s1600/56930652.jpg" height="320" width="320" /></a></div>
Our distant ancestors had access only to berries in the late summer. We consumed them and they were sweet which gave us a reward in our pleasure centers of our brains. We ate them specifically to gain weight for the upcoming winter. A food intended to fatten us up should NOT have a satiating trigger, that would defeat the purpose. </blockquote>
<blockquote class="tr_bq">
Fast forward to today, sweet is available all the time. Still no satiety trigger. We are constantly fattening for a 'winter' of scarcity that never comes. </blockquote>
If only there was a controlled way to test this... for example:<br />
<br />
<ul>
<li>In the upcoming <b><i><a href="http://thatsugarfilm.com/" target="_blank">That Sugar Film</a></i></b>, Damon Gameau, a filmmaker and TV actor, vows to follow a strict diet of “healthy,” low-fat food with high sugar content, News.com.au reported....</li>
</ul>
<ul>
<li>Gameau reportedly consumed 40 teaspoons of sugar per day, or slightly more than the average teenager worldwide, according to News.com.au. According to the American Heart Association (AHA), the average American consumes 20 teaspoons of sugar daily</li>
</ul>
<b><40 teaspoons of sugar?? "to match averages." What did he do, just shoveled sugar in his mouth? Not exactly.></b><br />
<ul>
<li>“All the sugars that I was eating were found in perceived healthy foods, so low-fat yogurts, and muesli bars, and cereals, and fruit juices, sports drinks ... these kind of things that often parents would give their kids thinking they’re doing the right thing.”</li>
</ul>
<ul>
<li>Within three weeks, the formerly healthy Gameau became moody and sluggish. A doctor gave him the shocking diagnosis: He was beginning to develop fatty liver disease. According to the Mayo Clinic, the most severe outcome for fatty liver disease is liver failure.</li>
</ul>
<ul>
<li>Gameau said his sugar-laden diet left him feeling hungry, no matter how much he ate.</li>
</ul>
These are highlights taken from this news Article: <span style="font-family: Trebuchet MS, sans-serif;"><b>"<a href="http://man%20eats%20sugar-heavy%20diet%20for%2060%20days%2C%20receives%20shocking%20diagnosis/" target="_blank">Man eats sugar-heavy diet for 60 days, receives shocking diagnosis</a></b><span style="color: #222222; line-height: 1.3;"><b>" </b>(stupid click bait title, must be the new norm')</span></span><br />
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<br />Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com1tag:blogger.com,1999:blog-1033989666292558880.post-13536574406204332082014-12-02T10:56:00.001-05:002014-12-02T10:56:12.598-05:00<img alt="mark running" src="http://i2.wp.com/paleorunner.org/wp-content/uploads/2014/12/mark1.jpg?resize=480%2C270" /><br />
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<h3 class="episodetitle" style="background-attachment: initial !important; background-clip: initial !important; background-image: initial !important; background-origin: initial !important; background-position: initial !important; background-repeat: initial !important; background-size: initial !important; box-sizing: border-box; clear: none; color: rgb(255, 255, 255) !important; font-size: 16px; font-stretch: normal; letter-spacing: 0px; line-height: 22px; margin: 0px !important; padding: 7px 10px 0px 0px; text-shadow: none;">
<a href="http://paleorunner.org/2014/12/pr87-mark-lofquist-paleo-running.html/" style="background-attachment: initial !important; background-clip: initial !important; background-image: initial !important; background-origin: initial !important; background-position: initial !important; background-repeat: initial !important; background-size: initial !important; border: 0px none !important; box-sizing: border-box; clear: none; color: white; font-stretch: normal; letter-spacing: 0px; line-height: 20px !important; margin: 0px !important; outline: none !important; padding: 7px 10px 0px 0px; text-decoration: none; text-shadow: none;">PR87 Mark Lofquist: Paleo Running</a></h3>
<div class="subtitle" style="background-attachment: initial !important; background-clip: initial !important; background-image: initial !important; background-origin: initial !important; background-position: initial !important; background-repeat: initial !important; background-size: initial !important; box-sizing: border-box; color: rgb(238, 238, 238) !important; font-size: 12px; font-stretch: normal; line-height: 1.25; margin-left: 170px; margin-right: 15px; padding-bottom: 35px; padding-left: 0px; text-shadow: none !important;">
I talk with Mark Lofquist about his transition to barefoot and minimalist footwear.</div>
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I talk with Mark Lofquist about his transition to barefoot and minimalist footwear. Mark has an incredible story about how barefoot and minimalist shoe running allowed him to run pain free and enjoy the sport of running. We also talk about his experience with the Paleo Diet and Crossfit Endurance.<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" /><br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />Sponsors:<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />– 3Fu3l: 3FOLSON http://www.3fu3l.com<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />– Audible http://www.audibletrial.com/paleorunner<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" /><br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />Follow:<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />– YouTube https://youtube.com/runneraaron<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />– Facebook https://www.facebook.com/runpaleo<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />– Twitter https://twitter.com/runpaleo<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />– Website http://paleorunner.org/<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" /><br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />Feedback:<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />– Voicemail: <span class="skype_c2c_container notranslate" data-isfreecall="false" data-ismobile="false" data-isrtl="false" data-numbertocall="+16125672471" dir="ltr" id="skype_c2c_container" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0px 0px !important; background-repeat: no-repeat !important; border-collapse: separate !important; border: 0px none rgb(0, 0, 0) !important; bottom: auto !important; box-sizing: border-box; clear: none !important; clip: auto !important; color: rgb(0, 175, 253) !important; cursor: pointer !important; display: inline !important; float: none !important; 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background-color: transparent !important; background-image: none !important; background-position: 0px 0px !important; background-repeat: no-repeat !important; border-collapse: separate !important; border: 0px none rgb(0, 0, 0) !important; bottom: auto !important; box-sizing: border-box; clear: none !important; clip: auto !important; cursor: pointer !important; display: inline !important; float: none !important; font-size: 0.99em !important; font-stretch: normal; height: 1em !important; left: auto !important; letter-spacing: 0px !important; line-height: 1.25; list-style: disc outside none !important; margin: 0px 0.4em 0px 0px !important; max-height: 64px !important; max-width: 64px !important; min-height: 8px !important; min-width: 8px !important; overflow: hidden !important; padding: 0px !important; page-break-after: auto !important; page-break-before: auto !important; page-break-inside: auto !important; position: static !important; right: auto !important; table-layout: auto !important; text-shadow: none !important; top: auto !important; vertical-align: -1px !important; width: 1em !important; word-spacing: normal !important; z-index: 0 !important;" width="0" /><span class="skype_c2c_text_span" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0px 0px !important; background-repeat: no-repeat !important; border-collapse: separate !important; border: 0px none rgb(0, 0, 0) !important; bottom: auto !important; box-sizing: border-box; clear: none !important; clip: auto !important; cursor: pointer !important; display: inline !important; float: none !important; font-size: 0.99em !important; font-stretch: normal; left: auto !important; letter-spacing: 0px !important; line-height: 1.25; list-style: disc outside none !important; margin: 0px !important; overflow: hidden !important; padding: 0px !important; page-break-after: auto !important; page-break-before: auto !important; page-break-inside: auto !important; position: static !important; right: auto !important; table-layout: auto !important; text-shadow: none !important; top: auto !important; vertical-align: baseline !important; width: auto !important; word-spacing: normal !important; z-index: 0 !important;">(612) 567-2471</span><span class="skype_c2c_free_text_span" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0px 0px !important; background-repeat: no-repeat !important; border-collapse: separate !important; border: 0px none rgb(0, 0, 0) !important; bottom: auto !important; box-sizing: border-box; clear: none !important; clip: auto !important; color: rgb(236, 0, 140) !important; cursor: pointer !important; display: inline !important; float: none !important; font-size: 0.99em !important; font-stretch: normal; left: auto !important; letter-spacing: 0px !important; line-height: 1.25; list-style: disc outside none !important; margin: 0px !important; overflow: hidden !important; padding: 0px !important; page-break-after: auto !important; page-break-before: auto !important; page-break-inside: auto !important; position: static !important; right: auto !important; table-layout: auto !important; text-shadow: none !important; top: auto !important; vertical-align: baseline !important; width: auto !important; word-spacing: normal !important; z-index: 0 !important;"></span></span></span></span><br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />– email aaron@paleorunner.org<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" /><br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />Quotes:<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />“I realized the I could run more miles in my Vibram FiveFingers than I could in any other shoe/insole combination, ever. The first few runs I picked up some distance and was surprised that I could run the next day without soreness. The thinner the better is what I learned.”<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" /><br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />Chapters & Links:<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />Episode http://paleorunner.org/2014/12/pr87-mark-lofquist-paleo-running.html/<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:00:00 3Fu3l: 3FOLSON http://www.3fu3l.com/shop/<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:00:39 Mark Lofquist http://paleorunners.blogspot.com/<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:01:29 How did you get started running? <br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:02:35 How did you improve on your running? <br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:05:45 How long did it take to transition to minimal shoes? <br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:08:05 Working with Eric Orton http://amzn.to/1FJ1Kl1<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:10:03 Transitioning to a barefoot style of running <br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:10:34 Newton shoes http://amzn.to/1yBxMx0<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:10:41 Vibram FiveFingers http://amzn.to/1yuKKvG<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:11:20 How many miles did you start with? <br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:14:17 Can everyone run barefoot? <br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:14:49 Barefoot/Minimalist Runners Facebook Group https://www.facebook.com/groups/barefootminimalist/<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:16:43 Crossfit Endurance http://amzn.to/1wcVoJ3<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:19:30 How many miles per week do you run? <br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:20:10 Paleo Diet http://amzn.to/1rNYVa6<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:21:52 What was the major dietary modification? <br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:22:52 What do you eat? <br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:23:02 Microwave egg cooker http://amzn.to/1v4JZEH<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:23:52 Coconut oil http://amzn.to/1HRXf9X<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:24:23 Grass fed butter http://amzn.to/1z8W3ZH<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:26:33 Perfect Health Diet by Paul Jaminet http://amzn.to/1rO1hG3<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:26:37 Chris Kresser’s Book http://amzn.to/1CysA13<br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:28:00 How fast could you run 1 mile? <br style="box-sizing: border-box; font-stretch: normal; line-height: 1.25;" />00:29:09 Audible Trial http://www.audibletrial.com/paleorunner</div>
</div>
Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com0tag:blogger.com,1999:blog-1033989666292558880.post-26078212741890561742014-11-26T12:02:00.000-05:002014-11-26T12:03:20.845-05:00Qualitative thoughts about running form<b>Built to Run: </b>If you have been convinced by the science that upright-walking humans are formed over time to be the ultimate long distance running machines in dry hot weather. If you have not heard this hypothesis and its supporting evidence, please <a href="http://lmgtfy.com/?q=humans+were+built+to+run+" target="_blank">click here</a>. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAkSYmBiPgLWZR3eLWD4w1Fk8xRJwMcyTR55XkBKhlCSVvazwuyUdSn_B_TBTtYIOTFtM9G3GKRVul8qgtdfKU98hlpGddeZ5ALi-Ze0CG138R1qb6_rYSZHvyOPXbwVL4I-RUYWWxfW0/s1600/muscle_anatomy_chart.jpg" imageanchor="1" style="clear: left; display: inline !important; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAkSYmBiPgLWZR3eLWD4w1Fk8xRJwMcyTR55XkBKhlCSVvazwuyUdSn_B_TBTtYIOTFtM9G3GKRVul8qgtdfKU98hlpGddeZ5ALi-Ze0CG138R1qb6_rYSZHvyOPXbwVL4I-RUYWWxfW0/s1600/muscle_anatomy_chart.jpg" height="293" width="320" /></a><br />
<br />
<br />
<b>Running Form: </b>With a rudimentary understanding of human anatomy we can make some assumptions about the running form most conducive to our structure. Some of the action verbs required to run:<br />
<ul>
<li>Twist - the trunk </li>
<li>Swing - legs/arms</li>
<li>Reach - reach in front and bhind</li>
<li>Absorb - landing, absorbing the momentum down loads the springs of the body </li>
<li>Propel/Push-Off - propel over the landed foot, and extend legs, toe off.</li>
</ul>
Big to Small: Always tackle a problem big-to-small. Working on the assumption that the biggest muscles need to bear the biggest loads. <br />
<ol>
<li>The glutes:</li>
</ol>
<blockquote class="tr_bq">
<span style="background-color: white; color: #333333; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 13px;">"The gluteus maximus is the largest muscle in the human body. It is large and powerful because it has the job of keeping the trunk of the body in an erect posture. It is the chief antigravity muscle that aids in walking up stairs."</span></blockquote>
The glutes do two things: keeps you from folding in half like a pocket knife and pushes your thigh from a raised position to a lowered position (sitting to standing). If you have good upright, "hips-open" posture when running, you can dedicate this muscle group to absorbing and propelling the leg down and back. If your posture is bad, you engage the glute to keep you from folding in half. The glutes need to share their capacity to maintain your bad posture AND run. The strongest movement of the glutes is pushing back - this is what propels you forward. Try to fire this muscle when it contributes most. The glutes are ~25% of your running muscles, make them do 25% of the work. (25% pulled from the sky.)<br />
<br />
2. The quads:<br />
<br />
The next biggest cluster of muscles and cetrtainly the longest. The Quads is an eccentric powerhouse, it absorbs your landing, turning all that downward momentum into stored energy. The quads stops you from collapsing and in contraction straightens your leg. It is the heel-cushioned running shoes that incorrectly allows you to straighten your leg WAY too soon. Landing with knees slightly bent stored the most energy, straightening the leg should happen at push-off, firing simultaneously with the glutes. It's the one-two punch of propulsion. The quads are ~20% of your running muscles, make them do 20% of the work. (20% pulled from the sky.)<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyFDSBI5B9KarFf-pmYa3bbhGuW5tC6nInTnUbks8XPbE12xHakShPnXM_3eVCtET1aOiJfrAmNuKBxpcDMH6s8w3AIMEItUK3vCcAuGuEcNEH1PgiNY3-j7FQ41AFS6qsYuV5t6C-GeM/s1600/gait+guys.gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyFDSBI5B9KarFf-pmYa3bbhGuW5tC6nInTnUbks8XPbE12xHakShPnXM_3eVCtET1aOiJfrAmNuKBxpcDMH6s8w3AIMEItUK3vCcAuGuEcNEH1PgiNY3-j7FQ41AFS6qsYuV5t6C-GeM/s1600/gait+guys.gif" height="200" width="168" /></a><br />
3. The trunk:<br />
<br />
Twisting the trunk is often over looked. We coach pitchers, batters, boxers, golfers, etc to originate motions in the hugely muscled trunk. A perfect punch begins at the foot, twists the hips, twists the trunk extends the arm. The arm is a messenger of the forces generated from the 'big boys' of the muscle groups. Running is the inverse of that. A trunk twist turns into a foot motion. Twisting the trunk allows the reach portion of the running stride and extends the push off out the back. The more the twist, the longer the stride (at the same cadence). I think of the 'X' created by the shoulders and hips when I'm driving my knee forward and pushing out the back. Arm swing exists only to engage this twisty spring mechanism. The trunk is ~15% of your running muscles, make them do 15% of the work. (15% pulled from the sky.)<br />
<blockquote class="tr_bq">
4. The hamstrings</blockquote>
Next on the size-matters comparison is the hammies (I told you, conversational tone, this is no kinesiology class). Hamstrings do the opposite of the quads, and fold the leg to make the knee drive easier. The torque on the hip flexors during the swing phase is a function of leg weight AND leg length. You can't lighten your leg, so make it shorter by folding it. Engage hammies to bend the leg before (or syncopated) to leg swing forward. This is why leg-swing-forward is referred to as knee-drive, not foot drive. Hip flexors getting sore? Try engaging hamstrings sooner! The hamstrings are ~12.5% of your running muscles, make them do 12.5% of the work. (12.5% pulled from the sky.)<br />
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5. The gastroc chain<br />
<br />
Shorten to 'the calf'. Absorbs energy eccentrically allowing the heel to drop to the ground in a controlled manner. Energy return happens at push off. If you raise your heel with heel cushioning in your shoes then you're reducing the effectiveness of this energy return mechanism. This is why people that transition to minimal shoes or barefoot in one day complain about calf soreness. these > 1 inch heel raises in shoes limits the calf range of motion from 5-10%. (reminder, if you see a '%' then the number is pulled from my rear, i meant he sky.) The calf is not a muscle used to push the body in the air at push-off, it's relatively too small. Absorb, hold, return - it's due to fire at the end of the glute/quad firing and just before the hamstring folds your leg. This phase in the running sequence is sometimes referred to as toe-off. Calves sore? Try lifting the foot with heel and forefoot at the same time - lift your foot flatfooted. The calves are ~7.5% of your running muscles, make them do 7.5% of the work. (7.5% pulled from the sky.)<br />
<blockquote class="tr_bq">
6. The foot</blockquote>
Almost a copy paste from above, the foot muscle contribute a small but necessary component in the absorb/release phases. Most important is that the foot is thought to contribute ZERO, so strap them to an unmoving slab of wood (eg 'supportive' shoe). We ignorantly turn off any foot contributions by selecting the wrong shoes. Let the arch load eccentrically and return it's share to the push off, that's what it's for! The feets are ~5% of your running muscles, make them do 5% of the work. (5% pulled from the sky.)<br />
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7. Others - supporting muscles that help (sometimes hinder) the balance and movements of these larger groups. The shoulders, traps, glute medius, muscles for balancing, muscles for left-right (frontal plane) movements comprise the rest. <br />
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<b>Summary: </b>Asking too much from a smaller muscle group will limit your performance or distance quick! Having an awareness of what's getting tired, sore or hurt will give you clues of what groups aren't pulling their weight. Practice mindfullness with your runningfullness! Remember, endurance isn't how hard a muscle can work - it's as much turning off the muscle groups when not in use. <br />
Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com0tag:blogger.com,1999:blog-1033989666292558880.post-16409498241376481132014-11-11T00:40:00.000-05:002014-11-11T00:40:32.814-05:00100: Head/Heart/Feet<br />
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<i style="background-color: rgba(255, 255, 255, 0);"><a href="http://www.hammerandsawfilms.com/100.php" target="_blank">100: Head/Heart/Feet</a> </i><span style="background-color: rgba(255, 255, 255, 0);">opens is a</span>n amazing look into the <a href="http://www.vermont100.com/" target="_blank">Vermont 100 </a>(VT100). At this point it's the most decorated ultrarunning film, appearing at 12 film festivals, receiving director's award. We follow Zak Wieluns in his third attempt at completing the VT100. As the story unfolds of race, we flash back to his training and previous attempts. This story is complemented with stories of other endurance athletes and germane interviews from professionals. Anyone in the sport has failed an attempt at an event, or knows someone who has. (<i>Know thyself</i> in my case!)<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigpQR5_x_qApCMaGvzD5xTgtfa6qX-WDjqQibr5bQmMwmmlLyTwsQJyReeBrctZxtnvEXc1-WLwRJaohU0b9DSG7nSAohrn5wN1-31CdRlsC2JtYWboSCkwK2OMgi16d8Kim1mGp2xqHs/s1600/100_poster3ALT.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigpQR5_x_qApCMaGvzD5xTgtfa6qX-WDjqQibr5bQmMwmmlLyTwsQJyReeBrctZxtnvEXc1-WLwRJaohU0b9DSG7nSAohrn5wN1-31CdRlsC2JtYWboSCkwK2OMgi16d8Kim1mGp2xqHs/s320/100_poster3ALT.jpg" width="216" /></a></div>
<br />
I am a sucker for these films since it is my sport. I was stoked to be offered a chance to view a Kickstarter Screener. I guess my wood working background appealed to '<a href="http://www.hammerandsawfilms.com/" target="_blank">Hammer and Saw films</a>' (hehe). <br />
<br />
<i>100: Head/Heart/Feet </i>opens at an aid station 'somewhere in Vermont' at 10:30pm we see a race that has been going on ALL day. Weigh-ins for the runners, medical attention, head lamps, cramps, scrapes and (notably) dozens and dozens of volunteers, crew'ers. So much support. As a runner, I seldom get to see the behind-the-scenes work, concerns, logistics and support that goes in to races like this. <span style="background-color: rgba(255, 255, 255, 0);">Movie summary from the creator's the site:</span><br />
<blockquote class="tr_bq">
<em style="background-color: rgba(255, 255, 255, 0);">“100: Head/Heart/Feet” will follow the day-to-day life of ultra-runner Zak Wieluns as he trains for and finally runs a 100 mile race. The actual event is called the Vermont 100 Endurance Race, one of the original 100 mile runs in the USA. This year the Vermont 100, which raises funds to benefit the Vermont Adaptive Ski and Sports Association, celebrates its 25th anniversary, promising an even more competitive challenge for the 300 dedicated runners who attempt to complete this grueling competition over Vermont’s paved streets, gravel back roads and wooded trails…in daylight and darkness…all within 30 hours. A well-trained few will complete the race; many will never cross the finish line.</em></blockquote>
Being a 'recreational' runner, like Zak, one finds a struggle for not just the runner but also for those close to the runner. Many of us are: parents, husbands, cubicle-slaves, and.... also wanting to run 10-20 hours per week?? <a href="http://sherpajohn.blogspot.com/">John Lacroix</a> is interviewed in the movie and makes the most salient points about how the hobby of unltrarunning is <paraphrased> <i>what we need to be happy</i>. It is important our loved ones understand that. With equal fervor, we must encourage our loved ones' pursuits for equivocal levels of happiness! (just my opinion.)<br />
<br />
This movie is the story of a journey, finishing something you've started. Lean on people you care about to help you through your journey. Never be afraid to ask for help. I cried three times during this well put together documentary<span style="background-color: red;">*</span>. The filming shifts to focus in on small details of what a runner might notice. Explains the physical and emotional pains of reaching far to achieve something great. This movie is for everybody, whether or not you plan to run 100 miles.<br />
<br />
<b><u>My favorite line:</u> </b>"dude I really smell, seriously I think I really smell."<br />
<b><br /></b>
<b><u>My favorite scene:</u> </b>The recurring interjections of a sports psychologist explaining the underlying rationale an endurance athlete is making the decisions and reasoning they exhibit. Tied with the interviews of ultra-athletes that give their own applicable experiences. <b> </b><br />
<b><br /></b>
<b><u>What bothered me about the movie:</u> </b>The concept of weigh-ins for endurance athletes. It's ok to see if someone is gaining too much weight (overdrinking!) But losing weight in an endurance event will never lead to dehydration as is suggested. It's not the movie-makers' fault for this potentially misleading information. The concepts of calories in = calories out and <a href="http://www.amazon.com/Waterlogged-Serious-Problem-Overhydration-Endurance/dp/145042497X/ref=sr_1_1?ie=UTF8&qid=1415683327&sr=8-1&keywords=waterlogged" target="_blank">drink to lower body temperature or avoid dehydration</a> are antiquated and need to stop. Hundreds of endurance athletes have overhydrated and died through <span style="cursor: pointer; text-decoration: none;"><span style="color: black; font-family: Times, Times New Roman, serif; font-size: small;"><a href="http://scholar.google.com/scholar?q=exercise+associated+hyponatremic+encephalopathy&hl=en&as_sdt=0&as_vis=1&oi=scholart&sa=X&ei=KpxhVKP7DoabyAS3vYD4DQ&ved=0CCAQgQMwAA" style="cursor: pointer; text-decoration: none;">exercise associated hyponatremic encephalopathy</a></span></span> (EAHE). Many times by EMTs not knowing what the athlete is suffering from and adding more hydration intravenously. It's a pet-peeve of mine that this dogma continues.<br />
<br />
Support the sport, see the movie. Then train for something hard! <br />
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<span style="background-color: red;">*</span>As a teenager I swam for the state. I was tested for VO2max, step-tests, etc. At the time, I was under the impression I would be some notable athlete. Mostly it was natural ability, decent genes. After a misspent youth and young adulthood, I didn't do another competitive event until I was 39 years old. Watching Zak go through some of the athletic testing resurfaced some of those emotions. So well filmed, it hit me hard. <br />
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<blockquote class="tr_bq">
"So if you'll excuse me, there's someone I need to get in touch with and forgive.... myself"<br />-Fat Bastard</blockquote>
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<br />Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com1tag:blogger.com,1999:blog-1033989666292558880.post-52840293009347229782014-10-28T16:09:00.001-04:002014-10-28T16:10:18.542-04:00Phone ArmBandCarrying my phone on a run is non-negotiatble with me. I'm making calls on low HR runs, listening to audiobooks/podcasts. I love being outside, but as a paleorunner in a modern age I have found I need constant information. Always learning.<br />
<br />
I once bought a set of headphones that came with an armband for my phone. I became a big fan of holding the phone up high on the arm. Soon after I tore it trying to fit credit card, building id card, car key, etc etc in there. the armband adjustment was just folding the material - pretty cheesey.<br />
<blockquote class="instagram-media" data-instgrm-captioned="" data-instgrm-version="3" style="background: #FFF; border-radius: 3px; border: 0; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: -webkit-calc(100% - 2px); width: 99.375%; width: calc(100% - 2px);">
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<a href="https://instagram.com/p/utVUhEmOGF/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_top">Old phone arm band</a></div>
<div style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">
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Then I bought a bigger phone and had to retire this thing. I went to carrying phone in my hand! Or using 'Ultra' style vest just to have my phone with me. Carrying it in my hand cost me $hundreds in cracked screens. You never think you're going to trip... until you do. :( <br />
<br />
This new mofo from <a href="http://www.armpocket.com/i30">ArmPocket</a> has it all. It's roomy, extra pocket inside for incidentals. There is a strap that keeps phone pressed against the inside of the clear plastic. Touchscreen work just fine. If you have Siri (or equivalent) you can execute quite a few commands by telling her what to do.<br />
<blockquote class="instagram-media" data-instgrm-captioned="" data-instgrm-version="3" style="background: #FFF; border-radius: 3px; border: 0; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: -webkit-calc(100% - 2px); width: 99.375%; width: calc(100% - 2px);">
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A photo posted by Mark Lofquist (@malofquist) on <time datetime="2014-10-28T19:43:17+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Oct 10, 2014 at 12:43pm PDT</time></div>
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<script async="" defer="" src="//platform.instagram.com/en_US/embeds.js"></script>
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<blockquote class="instagram-media" data-instgrm-captioned="" data-instgrm-version="3" style="background: #FFF; border-radius: 3px; border: 0; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: -webkit-calc(100% - 2px); width: 99.375%; width: calc(100% - 2px);">
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<a href="https://instagram.com/p/utVcQomOGc/" style="color: black; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_top">New phone arm band.</a></div>
<div style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">
A photo posted by Mark Lofquist (@malofquist) on <time datetime="2014-10-28T19:44:20+00:00" style="font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;">Oct 10, 2014 at 12:44pm PDT</time></div>
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The Goods:<br />
<br />
Easy to use adjustment strap. Extra Pocket. Velcro to hold extra headphone cable. Unzips/zips easily. Touchscreen work through plastic. <br />
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The bads: Still searching for a downside. Will take getting used to if you're new to an arm band, like you have to think through how to shed/add layers. My only issue, and this seems silly- the zipper tabs are metal and there's two of them. They *clink* together and I think there's something moving in the woods :). Maybe it's just that I need to relax a little.<br />
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If you have to carry a phone, use this product. <br />
<script async="" defer="" src="//platform.instagram.com/en_US/embeds.js"></script>Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com0tag:blogger.com,1999:blog-1033989666292558880.post-10471338038622579172014-10-05T01:11:00.001-04:002014-10-06T11:04:01.870-04:00Injured?? How could *I* be injured?? <div class="p1">
<span style="font-family: Trebuchet MS, sans-serif;">...Um, because I'm dumb and overreached. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">A rant:</span></div>
<div class="p1">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="p1">
<span style="font-family: Trebuchet MS, sans-serif;">After 5 years of injury-free running (5 years being the extent of my running ‘career’). Starting in 2009 at age 39. Ffwd to </span><span style="font-family: 'Trebuchet MS', sans-serif;">Spring 2014, running ~50-60mpw with 10-14k feet of elevation. Mostly 70-90min runs at lunch time up into technical trails. </span></div>
<div class="p2">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="p1">
<span style="font-family: Trebuchet MS, sans-serif;">Took a MAF </span><span style="font-family: 'Trebuchet MS', sans-serif;">test </span><span style="font-family: 'Trebuchet MS', sans-serif;">(fix heart rate to 180-(your age) and run 4 miles after warm up, record your average pace) on the only flat land around my neighborhood. I was clicking off </span><b style="font-family: 'Trebuchet MS', sans-serif;">6:50-7:15</b><span style="font-family: 'Trebuchet MS', sans-serif;"> pace. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="p1">
<span style="font-family: Trebuchet MS, sans-serif;">Mid June broke my second toe (on business travel, tripped on a flat non-technical trail in Boston, ironic) and took 5.5 weeks off - cold turkey. I cancelled a few summer races (reluctantly). By mid July I was running again. I tried to match pace and distance from before injury. I had one more trail marathon I wanted to do in mid August. With a month of training, I could regain the fitness I had. no? </span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">I did a <b>MAF test and noticed 8:45-9:15 min/mile! </b>Very sad I’d slowed so much with 5 week break. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">In my runs before the race, I was sore after my lunchtime runs. Felt nice to be sore, but this made me abandon long runs on the weekends to adequately recover. *Never run so sore that it affects your form! </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="p1">
<span style="font-family: Trebuchet MS, sans-serif;">The marathon came, I had no expectations. I ran it pretty well, but was limping the end of it. The second half was all downhill and I found myself walking parts of it. Just felt like I couldn’t handle that much time on my feet. My longest training run was ~12miles since the toe break. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="p1">
<span style="font-family: Trebuchet MS, sans-serif;">I took the day off after the race felt good! Just little aches and pains. That Tuesday I decided to take a little recovery run. Just to see how I felt. I was 2-3 miles in and I was loose and feeling fine. I ran some decent miles expanding my planned route. Then I felt the pains that made me walk in the race. I slowed then walked, then limped. Nothing traumatic, just right leg seized up in many places. *I am horrible at self diagnosing injury, level of pain, etc. All I know is I couldn’t swing my legs correctly. Reminds me of the sad image of when an animal gets hit by a car then tries to run away and seems surprised that their limps don't move the way they expect :'(. </span></div>
<div class="p2">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="p1">
<span style="font-family: Trebuchet MS, sans-serif;">I took 4-5 days off. Every day seemed to hurt more, limping while walking. I tried a lunch time run, three miles out, then limped back. Then repeat (4-5 days off, try, limp). </span></div>
<div class="p1">
<span style="font-family: Trebuchet MS, sans-serif;">Very unscientifically I threw a lot of things at it: NKT, ART, x-ray (no stress fracture), wraps, splints, acupuncture. Actual diagnosis was soft tissue damage along fibula 2-3 inches above ankle. This was the opposite leg from toe-break. Probably some compensation issues and maybe rolled my ankle one too many times coming down a mountain. </span></div>
<div class="p2">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="p1">
<span style="font-family: Trebuchet MS, sans-serif;">Late September, after a cortisone shot and a little bravery, I ran very slowly. Every step hurt the same amount, but I felt my form was somewhat in tact. That night and the next morning I noted that I felt much better. I could walk without a limp. I ran again, just 50mins this time, same slow pace. Hurt during, but better after! Repeat all week. <b>My MAF pace at this point was 11:30 min/mile</b>. Very depressing, but I’m so happy to be out there moving! Part of this slow MAF pace is my form isn’t right, I’m purposely shuffling. </span></div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
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<div class="p1">
<span style="font-family: Trebuchet MS, sans-serif;">The injury still prevents me from lifting my body weight (one foot’ed calf raise) on my right foot. I can not jump rope, or launch off a rock with right foot. I give runners advice all the time NOT to run if they can't do these movements. But I think I'm being ginger enough. I am closely tracking my runs limiting them to (180-44)bpm and only 4miles. I have 2 routes I'm running, one hilly and one flat. I will do these for 6 weeks (1 week down, 5 to go). </span></div>
<div class="p1">
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<table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: 1px solid #ccc; font-family: arial,sans,sans-serif; font-size: 13px; table-layout: fixed;"><colgroup><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col><col width="100"></col></colgroup><tbody>
<tr style="height: 21px;"><td data-sheets-value="[null,2,"HR fixed to 135 BPM"]" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">HR fixed to 135 BPM</td><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td data-sheets-value="[null,2,"Course 2miles out, two miles back (Skunk trail)"]" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">Course 2miles out, two miles back (Skunk trail)</td><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td></td><td></td><td></td><td></td><td></td><td></td><td></td></tr>
<tr style="height: 21px;"><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-value="[null,2,"Mon"]" style="background-color: #d9d9d9; border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">Mon</td><td data-sheets-value="[null,2,"Tues"]" style="background-color: #d9d9d9; border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">Tues</td><td data-sheets-value="[null,2,"Wed"]" style="background-color: #d9d9d9; border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">Wed</td><td data-sheets-value="[null,2,"Thurs"]" style="background-color: #d9d9d9; border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;">Thurs</td><td data-sheets-value="[null,2,"Fri"]" style="background-color: #d9d9d9; border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;">Fri</td><td data-sheets-value="[null,2,"Sat"]" style="background-color: #d9d9d9; border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;">Sat</td></tr>
<tr style="height: 21px;"><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-value="[null,2,"Mile"]" style="border-bottom: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">Mile</td><td data-sheets-value="[null,2,"elev'"]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">elev'</td><td data-sheets-numberformat="[null,5]" data-sheets-value="[null,3,null,41911]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">9/29/2014</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-numberformat="[null,5]" data-sheets-value="[null,3,null,41913]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">10/1/2014</td><td data-sheets-numberformat="[null,5]" data-sheets-value="[null,3,null,41914]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">10/2/2014</td><td data-sheets-numberformat="[null,5]" data-sheets-value="[null,3,null,41915]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom;">10/3/2014</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td data-sheets-value="[null,2,"Hilly course"]" style="border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">Hilly course</td><td data-sheets-value="[null,3,null,1]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">1</td><td data-sheets-value="[null,3,null,303]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">303</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.5743055555555555]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">13:47</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.5618055555555556]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">13:29</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.5875]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">14:06</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.5986111111111111]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">14:22</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td style="border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-value="[null,3,null,2]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">2</td><td data-sheets-value="[null,3,null,402]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">402</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.6708333333333333]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">16:06</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.6506944444444445]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">15:37</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.6131944444444445]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">14:43</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.6784722222222223]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">16:17</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td style="border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-value="[null,3,null,3]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">3</td><td data-sheets-value="[null,3,null,-402]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">-402</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.4652777777777778]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">11:10</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.46875]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">11:15</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.4284722222222222]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">10:17</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.46111111111111114]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">11:04</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td style="border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-value="[null,3,null,4]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">4</td><td data-sheets-value="[null,3,null,-303]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">-303</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.4388888888888889]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">10:32</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.43194444444444446]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">10:22</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.4027777777777778]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">9:40</td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.42430555555555555]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">10:11</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-value="[null,2,"avg = 12:53"]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">avg = 12:53</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-value="[null,2,"avg = 12:41"]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">avg = 12:41</td><td data-sheets-value="[null,2,"avg = 12:10"]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">avg = 12:10</td><td data-sheets-value="[null,2,"avg = 12:59"]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;">avg = 12:59</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td></td><td style="border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td data-sheets-value="[null,2,"HR fixed to 135 BPM"]" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">HR fixed to 135 BPM</td><td></td><td style="border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td data-sheets-value="[null,2,"Course 2miles out, two miles back (at home, flat)"]" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">Course 2miles out, two miles back (at home, flat)</td><td></td><td style="border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td></td><td style="border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-value="[null,2,"Mile"]" style="border-bottom: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">Mile</td><td data-sheets-value="[null,2,"elev'"]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">elev'</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td></tr>
<tr style="height: 21px;"><td data-sheets-value="[null,2,"Flat course"]" style="border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">Flat course</td><td data-sheets-value="[null,3,null,1]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">1</td><td data-sheets-value="[null,3,null,-16]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">-16</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.45555555555555555]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom;">10:56</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.46875]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom;">11:15</td></tr>
<tr style="height: 21px;"><td style="border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-value="[null,3,null,2]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">2</td><td data-sheets-value="[null,3,null,43]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">43</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.4666666666666667]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom;">11:12</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.4951388888888889]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom;">11:53</td></tr>
<tr style="height: 21px;"><td style="border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-value="[null,3,null,3]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">3</td><td data-sheets-value="[null,3,null,-51]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">-51</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.47638888888888886]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom;">11:26</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.4798611111111111]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom;">11:31</td></tr>
<tr style="height: 21px;"><td style="border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-value="[null,3,null,4]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">4</td><td data-sheets-value="[null,3,null,18]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; font-size: 110%; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom; vertical-align: bottom; white-space: nowrap;">18</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.48194444444444445]" style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom;">11:34</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td data-sheets-numberformat="[null,6,"h:mm",1]" data-sheets-value="[null,3,null,0.5145833333333333]" style="border-right: 1px solid #000000; padding: 2px 3px 2px 3px; text-align: right; vertical-align: bottom;">12:21</td></tr>
<tr style="height: 21px;"><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td></td><td></td><td></td><td data-sheets-value="[null,2,"avg = 11:25"]" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">avg = 11:25</td><td></td><td></td><td></td><td data-sheets-value="[null,2,"avg 11:44"]" style="padding: 2px 3px 2px 3px; vertical-align: bottom;">avg 11:44</td></tr>
</tbody></table>
<div class="p1">
<br /></div>
<div class="p1">
<br /></div>
<div class="p1">
Still a work in progress. Will post an update, and turn this into a 'part one'. </div>
Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com1tag:blogger.com,1999:blog-1033989666292558880.post-26030717795401373952014-09-04T00:30:00.000-04:002014-09-04T13:37:33.404-04:00I am elastic already i don't need your help<span style="font-size: large;"><b><br /></b></span>
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<span style="font-size: large;"><b><span style="font-family: 'Trebuchet MS', sans-serif;"><u>Elasticity -</u> </span><span style="background-color: white; color: #222222; font-family: 'Trebuchet MS', sans-serif; line-height: 15.600000381469727px;">the ability of an object or material to resume its normal shape after being stretched or compressed.</span></b></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">When landing on your foot or feet, you compress tendons, ligaments, muscles. If you return to original shape quickly enough, the stored energy in the springier elements in this kinetic chain give you an extra push. Even when running slowly, pop your feet up quickly and deliberately to take advantage of this. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">To test how quick, deliberate motions take less effort, try jumping an imaginary rope at a natural rhythm for 10 jumps. Then try to jump once every 2 seconds for 10 jumps. Which took less energy?</span></blockquote>
<span style="font-family: Trebuchet MS, sans-serif;"> Your natural jump rope rhythm and rate-of-bounce turns on an amazing kinetic <i>chain </i>that returns much of the landing energy (ground force reaction) to the next jump. To turn off segments of that <i>chain </i>try this.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">10 jumps on your imaginary jump rope without bending your knees (turns off quad and hamstring absorption). Reset. 10 jumps on your imaginary rope landing on your heels (turns off lower leg, or gastroc. chain including achilles tendon, calf, soleus, etc). </span></blockquote>
<span style="font-family: Trebuchet MS, sans-serif;">Now to the cushioning. An extreme example of cushioning would be jumping on a trampoline. If you tried jumping rope on a trampoline, you'd find it's ~3 seconds per hop. You are adjusting to the resonance of the trampoline's elasticity. You proved your natural rhythm is much faster, but you had to move to an unnatural rate to accommodate an outside spring put in series with your built-in springs. </span><br />
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<a href="http://startswithabang.com/wp-content/uploads/2009/02/bouncing-spheres.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://startswithabang.com/wp-content/uploads/2009/02/bouncing-spheres.gif" height="86" width="200" /></a><span style="font-family: 'Trebuchet MS', sans-serif;">A less dramatic example would be hold a marble 24" from a hard counter top surface and let it bounce. notice its first bounce is only a few inches less than 24. Now place a paper towel on that counter and repeat. You've lost 50% of the bounce. The marble deforms more and thus returns more energy without the 'help' of the thin cushion. Try a thicker cushion, try something springy - anything make bounce higher than the original test? The poor deformed marble needs to re-expand to its original shape to deform this new cushion THEN push itself back up. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">These examples are of simple systems, elasticities that are rigid and only one value. The beauty of the human form is muscles can tighten and relax in a way to adjust the elastic properties of your kinetic chain. If you've ever ran across a trampoline, the trick is to pop your foot up so fast that you don't have time to sink into the trampolines large elastic value. Pop-pop-pop. That actually takes more energy, but you compensated. Your shoes' cushions are the same way. You can compensate, change your natural rate, vary your leg's spring-compliance but why should you? Why are treadmills another layer of springiness you didn't ask for? </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">My first minimal shoes were slabs of thin, hard rubber with no foam and no EVA (also... no spring, rockers, air pockets, etc). It took some getting used to but letting the natural springs take over took me from 5km to 80km runs. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Beware of those unintended consequences. Remember that 'help' isn't always helpful. </span>Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com0tag:blogger.com,1999:blog-1033989666292558880.post-67961893994277383462014-08-20T02:23:00.000-04:002014-08-21T23:40:20.388-04:00How to Climb a MountainMaybe that should read 'why climb a mountain'. <br />
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When I did the Pikes Peak Marathon in 2013, I knew it would be ~6-7 minutes per mile slower than my road marathon pace. This can be frustrating for a 'runner' where moving slower can seem like failure, in a way. But if you fix effort level which can be measured by heart rate, an inclined run can turn into a walk and yield the same 160 bpm that a 7 minute/mile pace flat run can yield.<br />
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The PPM is an out and back, you get to see every runner. It's amazing to see the range of human performance in that sample. Some front-runners are **trucking** long strides, large broad jumps over obstacles - to - those that are doing a sort of zombie walk, leaning on rocks to catch their breath. A small handful of runners were heading back down the mountain having missed the cut offs at certain aid stations. <br />
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In 2013 my PPM training was convenient since I lived in Manitou Springs. I could leave my house (on foot) and in 3 miles, I was on the Barr Trail. For my weekly long runs, I practiced ascending to 8,000, then 9,000, etc etc until I reached the top. I ascended the full summit 4 or 5 times before the PPM '13, taking the train back down. I ascended by train and descended by foot a couple times. Somehow the race went very poorly for me. 5 months of living in Colorado, the training runs, I expected to be 5:30, but it took me 6:48! Poor estimates like this leave my wife waiting nervously at the finish line. <br />
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This year, I'd moved to Boulder training in 5,500-8,200 feet of elevation without taking a road trip. Family/work life does lend itself to making trips to 14ers for true altitude training. My training runs got ~20miles by late May (for the August race). But in early June, on a business trip to Boston I tripped on a trail run and broke my toe - bad. Cleanly, but non-displaced, fracture of intermediate metatarsal of my second toe. This being my longest toe, any toe-off stage of gait re-stressed the fracture. I had to be careful. I took off the rest of June and most of July. In my big come back I tried a 13mile sea level flat training run and I was hurting the next day(s). Even shin splints, which I hadn't felt since my first attempts of running in 2009-10. I was clicking off some nice 9 mile hilly runs by August. No long runs, no altitude, but some signs of strength. <br />
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PPM 2014 arriving. I discussed my plans for the race with my mom. Getting someone who knows me so<br />
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<tr><td class="tr-caption" style="text-align: center;">Just don't trip, just don't trip</td></tr>
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well, but doesn't understand the sport is ALWAYS helpful. She said 'just don't trip'. Such a simple statement and it rang in my head tap-tap-tap-just-don't trip-just-don't-trip-tap-tap-tap. Thanks mom! It worked, I didn't trip. There is carnage after this race, much open wounds from many who fell! I was not one of them. <br />
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My ascent felt great, I was walk/running watching my Heart Rate Monitor(HRM) occasionally. NOT concerned with distance. I tried to stay under 160, preferably 156 bpm. I knew I could hold that for hours and hours. In 2013 it took me just over 4hours to get up there (worse than most training runs). PPM 2014 seemed all about restraint, I held that heart rate! I passed person after person and ascended in 3:40. Given my training I couldn't expect a better time, but it happened! <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmJuLIS5gewKxo6DoQQNLWRU1LPUp6jmPt5L-9HKLFs2W8LO3SAQe1w_L_WABGGjiM3i6_WhpBYCrDT8hyphenhyphenqF9rDlwyJgANzlHI6ZQ3dKO3_xTpzdt-bJR4riU7orcfe-2Tmx5g46ni3OI/s1600/ppm2014.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmJuLIS5gewKxo6DoQQNLWRU1LPUp6jmPt5L-9HKLFs2W8LO3SAQe1w_L_WABGGjiM3i6_WhpBYCrDT8hyphenhyphenqF9rDlwyJgANzlHI6ZQ3dKO3_xTpzdt-bJR4riU7orcfe-2Tmx5g46ni3OI/s1600/ppm2014.png" height="200" width="147" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Is my camel-toe showing?</td></tr>
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The turn around felt amazing, I was bounding and zig-zagging. I thought I was making good time. After a few miles down, I could feel the lack of volume in my training. My muscles were tightening up even before mile 20. Even on the less technical sections I felt like I was lucky to dip into ~10 minute/mile pace :(. I felt the sting of people passing me. 'Just don't trip Just don't trip' kept working. I saw people fall, people cramp up and limp off the course. People that missed the time cut offs. I felt ok with where I was. I consumed ~4 scoops of Ucan Superstarch, 4 honey stinger gels, and a few handfuls of grapes (at aid stations). For my effort level, it felt like I was perfectly sated. Taking in 600 calories, and burning 4600 calories proves I'm pretty well fat-adapted. A fat-burning machine? ;).<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUA2RCRGU2gNr-yniarV509P0PjzBlqsOfsf7udcntXf7XtT3oG4BUbMNsT6wLFHQHxkHzChcF7d73q1Ae6gcqYp0w-tjRZbxAzgAyFEpf7I0C7hpiaEURJtWubA3gW_tUxc3h106YK1I/s1600/983776_10154510010670374_400891275796578654_n.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUA2RCRGU2gNr-yniarV509P0PjzBlqsOfsf7udcntXf7XtT3oG4BUbMNsT6wLFHQHxkHzChcF7d73q1Ae6gcqYp0w-tjRZbxAzgAyFEpf7I0C7hpiaEURJtWubA3gW_tUxc3h106YK1I/s1600/983776_10154510010670374_400891275796578654_n.jpg" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Crossing finish line just a few minute past my goal.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0RH2LDATBuxO9U33v3kDMRd04KVu7g4ev_e2R24oS2xDfQs7Vo4GsiMQH2BanM7ip_lAoJO4W7has6fB_F2hBc1mjrsPwH2ZGGrdiA60_F5GpF65Amr2AjaK8OANAUDiaJ0O2eaHmWkQ/s1600/10440977_10152285111283803_9014502195674256849_n.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0RH2LDATBuxO9U33v3kDMRd04KVu7g4ev_e2R24oS2xDfQs7Vo4GsiMQH2BanM7ip_lAoJO4W7has6fB_F2hBc1mjrsPwH2ZGGrdiA60_F5GpF65Amr2AjaK8OANAUDiaJ0O2eaHmWkQ/s1600/10440977_10152285111283803_9014502195674256849_n.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Soaking my legs that would cramp if I moved them too fast!</td></tr>
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The final 1-1.5 miles on road surface I felt like a robot, and the finish I felt like smiling. Temperatures reached 104 degrees in the sun on the descent. I KNEW I'd lounge in the creek at the end. I could feel it towards the end. <br />
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My <a href="http://www.nathansports.com/hydration/handhelds/quickshot">Nathan Quickshot water bottle</a>, <a href="http://www.ultimatedirection.com/p-628-ak-race-vest-20.aspx?cid=hp_sigseries-AK_flipper3">Ultimate Direction AK Race vest</a>, and <a href="https://www.born2run.com/footwear/https-www-born2run-com-footwear-model1-mens">Born2Run Trail Shoes</a> worked flawlessly. <br />
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The details of my 'performance':<br />
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http://www.strava.com/activities/181738822Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com5tag:blogger.com,1999:blog-1033989666292558880.post-7336236340041096122014-08-01T15:38:00.000-04:002014-08-20T02:26:02.741-04:00Overuse injuries? <b>The are no overuse injuries, just underuse: </b><br />
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<span style="font-size: large;"><b>If running far is not normal to you and you get hurt, it's because you've under-ran in the past not over-ran in the present</b></span>.</blockquote>
— PaleoRunners (@PaleoRunners) <a href="https://twitter.com/PaleoRunners/statuses/494233841847271425">July 29, 2014</a></blockquote>
<script async="" charset="utf-8" src="//platform.twitter.com/widgets.js"></script>Anonymoushttp://www.blogger.com/profile/10793426804811466287noreply@blogger.com0