Wednesday, February 11, 2009
Blog Moved!
I have moved my blog to Wordpress due to its improved functionality and design: runningwithstrength.wordpress.com
Tuesday, February 10, 2009
Motivation and Inspiration
This blog has completely motivated and inspired me as of late. Definitely read his story. It is tempting me to run an entire marathon...
Interval Training for Fat Loss
I came accross this article that debunks the myth that slow, steady state cardio burns fat most efficiently. Though, I can't really get into sprints yet due to my training schedule and maxed out weekly mileage, I am always trying to improve my overall time or mins/mile during my regular runs. I wouldn't call myself slow =)
Monday, February 9, 2009
Third Week Review
It's been three weeks since I officially started my 1/2 Marathon training schedule. Just this last Sunday, I ran the longest distance I have ever ran in my life - seven miles. Overall, it was a good run. Since I ran at a comfortable pace, I was cardiovasculary comfortable the whole time. In fact, at the end of the run, I felt hardly winded. The last mile or so started to get a little hard on the knees though. I somewhat expected this, since it took me about 80 minutes to complete. That's a lot of pounding on the pavement! A little sore in the morning. Nothing too bad.
Also, this last week, I incorporated a gym visit to do some weight lifting. My upper body was so weak that the entire rest of the week I was sore. Seriously, this morning was the first day since last Monday that my arms haven't been sore. Thus, I went to the gym this morning and did my upper body and also some leg work. I did some research and found that strength training with heavy weights can improve running economy. I believe what this means is that, when running long distances, our strides decrease over the duration of the run. By strengthening our legs with weights, our stride doesn't decrease as much.
This week--week four--I hope to incorporate two gym visits in addition to my training schedule: 3,5,3,8
Also, this last week, I incorporated a gym visit to do some weight lifting. My upper body was so weak that the entire rest of the week I was sore. Seriously, this morning was the first day since last Monday that my arms haven't been sore. Thus, I went to the gym this morning and did my upper body and also some leg work. I did some research and found that strength training with heavy weights can improve running economy. I believe what this means is that, when running long distances, our strides decrease over the duration of the run. By strengthening our legs with weights, our stride doesn't decrease as much.
This week--week four--I hope to incorporate two gym visits in addition to my training schedule: 3,5,3,8
Wednesday, February 4, 2009
Weight Lifting
The following is a strength training routine I found on Calorie-count.com by Floggingsully:
Think of working movements instead of muscle groups. Your body is designed to move in ways that incorporate multiple muscle groups working together, so if you lift like that you'll get better results with less risk of injury. There are 4 main movements your upper body is designed to do, I'd pick one exercise from each (and change the exercises every now and then) and do 3 sets of 8-12 reps for each.
1) horizontal push - bench press, incline bench press, decline bench press, etc.
2) vertical push - military press, dips, arnold press
3) horizontal pull - bent over rows, seated cabel rows
4) vertical pull - lat pulldowns, lat pullovers, pullups, chinups
For your lower body there are two main movements, quad dominant movements and hip dominant movements, pick one of each and forget the isolation exercises (leg extensions, leg curls, abductors) with the possible exception of calf raises
1) quad dominant - Squats, front squats, overhead squats, hack squats
2) hip dominant - deadlifts, sumo deadlifts, romanian deadlifts, good mornings
You can add lunges or step ups also if you like (there is a term for this type of exercise, but I can't remember it, could be unilateral movements, I don't know)
Think of working movements instead of muscle groups. Your body is designed to move in ways that incorporate multiple muscle groups working together, so if you lift like that you'll get better results with less risk of injury. There are 4 main movements your upper body is designed to do, I'd pick one exercise from each (and change the exercises every now and then) and do 3 sets of 8-12 reps for each.
1) horizontal push - bench press, incline bench press, decline bench press, etc.
2) vertical push - military press, dips, arnold press
3) horizontal pull - bent over rows, seated cabel rows
4) vertical pull - lat pulldowns, lat pullovers, pullups, chinups
For your lower body there are two main movements, quad dominant movements and hip dominant movements, pick one of each and forget the isolation exercises (leg extensions, leg curls, abductors) with the possible exception of calf raises
1) quad dominant - Squats, front squats, overhead squats, hack squats
2) hip dominant - deadlifts, sumo deadlifts, romanian deadlifts, good mornings
You can add lunges or step ups also if you like (there is a term for this type of exercise, but I can't remember it, could be unilateral movements, I don't know)
High intensity interval training (HIIT)
I found a website that has a great schedule for beginners in sprinting/ HIIT. It has "8 weeks" of intervals, but the author states that they are more "levels" than "weeks." I'm not going to start sprinting quite yet since I am running my maximum weekly miles in preparation for the 1/2 marathon, but after the marathon, I will be starting interval training.
The first week will look life this:
-5 Min Warm up
-6 Sprint Intervals - 30 Seconds each
-6 Rest Intervals - 90 Seconds each
-5 Min Warm Down
-Do the routine 3 times in the week with a rest day in between each workout
The website uses a 1-10 intensity measurement. The sprint intensity for this week is 7. The author states that a 5 is equal to a light jog. I'll probably start on Week 2 or 3, but this is just an example.
The first week will look life this:
-5 Min Warm up
-6 Sprint Intervals - 30 Seconds each
-6 Rest Intervals - 90 Seconds each
-5 Min Warm Down
-Do the routine 3 times in the week with a rest day in between each workout
The website uses a 1-10 intensity measurement. The sprint intensity for this week is 7. The author states that a 5 is equal to a light jog. I'll probably start on Week 2 or 3, but this is just an example.
Tuesday, February 3, 2009
Running Gear
Running, for the most part, is a rather inexpensive form of cardio. Of course, there are some high tech gadgets that can run you a pretty penny, but you don't need them if you're just hitting the pavement for simple exercise. The gadgets come in handy when you want to monitor your speed, heart rate, distance, etc. Below is a list of gear that I currently use:
1) Shoes: Kayano 13
. These shoes are build for those who roll their feet more inwards...or something. I should probably know. When buying shoes, you should go to a shoe store that actually films you running on a treadmill and can give you shoe recommendations for your foot type. If you get the wrong type of shoe, it can cause you injury.
. These shoes are build for those who roll their feet more inwards...or something. I should probably know. When buying shoes, you should go to a shoe store that actually films you running on a treadmill and can give you shoe recommendations for your foot type. If you get the wrong type of shoe, it can cause you injury. 2) Socks: Nike Dri Fit: These socks are great because they are only 7% cotton and have a full le
ngth of padding.
ngth of padding.3) Running shorts: Nike Dri-FIT Men's: These shorts have a built in mesh that keeps everything in pl
ace. It's a very soft mesh and doesn't irritate like swimming shorts. The shorts are made of a very light fabric. In addition, the shorts have full pockets and a tiny pocket to hold your keys or iPod.
ace. It's a very soft mesh and doesn't irritate like swimming shorts. The shorts are made of a very light fabric. In addition, the shorts have full pockets and a tiny pocket to hold your keys or iPod.4) Heart rate monitor/ Stop watch: Polar FS1 Heart Rate Monitor: I used to use this to monitor my 
heart rate but did not find the chest strap to always work, so now I just use the watch as a timer to see how long I run.
heart rate but did not find the chest strap to always work, so now I just use the watch as a timer to see how long I run. 5) iPod Mini: For the time being, I can't run without my music player.
6) Duct tape: I know, it seems unusual, but I have a serious issue with blisters forming on the arch of my feet. Duct tape has completely solved this issue. I never run without taping my arch up.
My Calorie Counting Diet
Awhile ago, I decided to throw out all of the fad diets like Atkins and Scarsdale. Now, I am living by the plain and simple science of calories. Here are the rules that I abide by for counting:
1) Caloric Deficit = Calories Consumed - Calories Burned.
2) Maintain a deficit between 500 - 1000 calories
3) Always consume at least your Basal Metabolic Rate (BMR)
4) Your burn rate is your BMR*1.2 (sedentary level) + calories burned during exercise.
Those are the most pertinent rules of calorie counting. No, it doesn't include the rule that "not all calories are good calories." But, obesity has the worst health effects over everything else. Achieving a healthy weight and body mass index (BMI) are the best things you can do health-wise above anything else. Losing weight beats whole-wheat. Of course, it's best to eat healthy while you count calories, but if you can only do the counting and not the purchasing of different types of food, you will still lose weight. Yet, for the most part, healthy foods have lower calorie amounts so you will be able to eat more.
Here are my calorie stats:
BMR: 1930 http://www.phord.com/cc/
Sedentary burn rate: 1930*1.2 = 2316 (Caories burned during the day if sitting at a desk)
Sedentary deficit: 2316-1930 = 386
Sedentary weekly weight loss= (386*7)/3500 = 0.77 lbs (1 pound of fat is 3500 calories)
To ever reach my weight goal, I need to exercise fairly consistently and for a fairly extended period of time.
Thus, for me, a 4 mile run at 45 mins, is about 600 calories (various sites can calculate this.)
Burn rate with 4 mile run: 2316 + 600 = 2916
Deficit: 2916 - 1930 = 986
If I were to maintain this deficit throughout the entire week: 986*7 / 3500 = ~2 lbs
This would surely get me to my godliness weight in a timely fashion.
Now, with all that said, does it work out like that exactly? Nope. All of these calculations are based on averages. All body types function differently. But at least this gives me the most control over my eating and requires me to monitor it with a log.
Yet, as simple as calorie counting seems, it can also start to get a bit confusing. This happens if you find yourself following the rules above and you're not losing weight! This can occur as a result of homeostasis. Homeostasis is the body's method of keeping stability. If you lower your calories and keep a constant deficit, your body can get used to this and lower your metabolism. Surely there are a ton of factors that can cause and prevent this, but there is a method you can use to "trick" the body and avoid homestasis. This is called "Zig Zag" calorie counting. Basically, instead of eating the same amount of calories each day, you reach for a weekly average. One day you eat lower than your base (the average you're trying to reach), and the next you eat your base plus the amount you lowered the previous day by. By doing this, you're body gets confused and cannot maintain consistency. The big eating days also boost your metabolism. Read here for a more thorough explanation of zig zagging.
1) Caloric Deficit = Calories Consumed - Calories Burned.
2) Maintain a deficit between 500 - 1000 calories
3) Always consume at least your Basal Metabolic Rate (BMR)
4) Your burn rate is your BMR*1.2 (sedentary level) + calories burned during exercise.
Those are the most pertinent rules of calorie counting. No, it doesn't include the rule that "not all calories are good calories." But, obesity has the worst health effects over everything else. Achieving a healthy weight and body mass index (BMI) are the best things you can do health-wise above anything else. Losing weight beats whole-wheat. Of course, it's best to eat healthy while you count calories, but if you can only do the counting and not the purchasing of different types of food, you will still lose weight. Yet, for the most part, healthy foods have lower calorie amounts so you will be able to eat more.
Here are my calorie stats:
BMR: 1930 http://www.phord.com/cc/
Sedentary burn rate: 1930*1.2 = 2316 (Caories burned during the day if sitting at a desk)
Sedentary deficit: 2316-1930 = 386
Sedentary weekly weight loss= (386*7)/3500 = 0.77 lbs (1 pound of fat is 3500 calories)
To ever reach my weight goal, I need to exercise fairly consistently and for a fairly extended period of time.
Thus, for me, a 4 mile run at 45 mins, is about 600 calories (various sites can calculate this.)
Burn rate with 4 mile run: 2316 + 600 = 2916
Deficit: 2916 - 1930 = 986
If I were to maintain this deficit throughout the entire week: 986*7 / 3500 = ~2 lbs
This would surely get me to my godliness weight in a timely fashion.
Now, with all that said, does it work out like that exactly? Nope. All of these calculations are based on averages. All body types function differently. But at least this gives me the most control over my eating and requires me to monitor it with a log.
Yet, as simple as calorie counting seems, it can also start to get a bit confusing. This happens if you find yourself following the rules above and you're not losing weight! This can occur as a result of homeostasis. Homeostasis is the body's method of keeping stability. If you lower your calories and keep a constant deficit, your body can get used to this and lower your metabolism. Surely there are a ton of factors that can cause and prevent this, but there is a method you can use to "trick" the body and avoid homestasis. This is called "Zig Zag" calorie counting. Basically, instead of eating the same amount of calories each day, you reach for a weekly average. One day you eat lower than your base (the average you're trying to reach), and the next you eat your base plus the amount you lowered the previous day by. By doing this, you're body gets confused and cannot maintain consistency. The big eating days also boost your metabolism. Read here for a more thorough explanation of zig zagging.
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