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  • #16
    That article is flawed out the ass, you cant change your muscle fibers. You should do both lower reps and higher reps in every workout. Or at least alternate the two.

    Doing higher reps wont give you musclar endurance, doing stuff like Complexs, GPP, HDE, HIIT, has shown to give a greater longer and shorter aerobic capicity.

    Comment


    • #17
      ive Resistance Training Myths in the Running World

      By: Eric Cressey, MA, CSCS

      To some, resistance training is the Rodney Dangerfield of the running community; it gets no respect. To others, it’s like Tom Cruise; runners think it might be useful, but it just doesn’t make any sense to them. And then, there are those to whom resistance training is like Abraham Lincoln; it’s freed them from being slaves to ineffective programming. As a performance enhancement specialist who has a lot of “Abe” endurance athletes under my tutelage, I’d like to take this opportunity to bring the Rodney and Tom runners in the crowd up to speed. With that in mind, let’s look at the five most prominent myths present in the running community with respect to resistance training.

      Now, I know what you’re thinking: this Cressey guy is just another meathead who doesn’t run telling me what to do. We’ve had lots of pigheaded guys like this over the years, and none of them understood us. They were all like this guy.

      Myth #1: Runners don’t need to resistance train.

      I figured I’d start with the most obvious of the bunch. I had been under the impression that – now that we’ve done a ton of resistance training research over the past 20 years – that this wasn’t still a myth at all. Then, just last month, one of my marathoner clients brought in a copy of a popular running magazine; it included a “debate” that featured two experts arguing over whether or not runners needed to lift weights.

      Huh?

      This is what some people within the running community have taken from over two decades of dedicated resistance training research from some of the most brilliant scientists in the world? I thought back to the hundreds of hours I’d spent working in the human performance laboratory at the University of Connecticut as I worked for my master’s degree; time and time again, our research had proven unequivocally that resistance training was important for making and keeping people healthy, strong, fast, and lean. Had all our efforts been in vain? At that moment, if someone had told me that the Easter Bunny isn’t real, I might have lost it altogether.

      Just to recap: we know resistance training is good for general health, as it:

      1. Enhances endocrine and immune function (which are compromised by endurance training)
      2. Maintains muscle mass (also negatively affected by endurance training)
      3. Improves functional capacity in spite of aging by maintaining maximal strength and power (both of which decrease with prolonged endurance training)
      4. Builds bone density (something many runners lack due to poor dietary practices, but desperately need in light of the high risk of stress fractures)
      5. Enables us to more rapidly correct muscle imbalances, as evidenced by the fact that resistance training is the cornerstone of any good physical therapy program (and I’ve never met a runner without imbalances)

      So, I think that the answer is somewhat clear. It’s quite obvious that runners are a superhuman race that is not subject to the normal laws of physiology like the rest of us.

      In case you’re not picking up on my sarcasm, please go splash some cold water on your face and knock back a bit of Gatorade to get some glucose to your brain. Then, reread those five points from above (which are just the tip of the iceberg, for the record). Ask yourself:

      1. Do I have an endocrine system?
      2. Do I have an immune system?
      3. Will I get old? Do I do things that require strength and power?
      4. Do I have bones?
      5. Do I have muscle imbalances?

      If you answered “no” to any of these questions, I would seriously recommend that you consult a psychologist instead of a running coach, as you’re obviously dealing with a serious case of denial.

      Runners are just like the rest of us. You may wear shorter shorts, but you still put them on one leg at a time. You need resistance training.

      And, if the general health benefits aren’t enough, consider these research findings:

      -A University of Alabama meta-analysis of the endurance training scientific literature revealed that 10 weeks of resistance training in trained distance runners improves running economy by 8-10% (1). For the mathematicians in the crowd, that’s about 20-24 minutes off a four-hour marathon – and likely more if you’re not a well-trained endurance athlete in the first place.

      -French researchers found that the addition of two weight-training sessions per week for 14 weeks significantly increased maximal strength and running economy while maintaining peak power in triathletes. Meanwhile, the control group – which only did endurance training – gained no maximal strength or running economy, and their peak power actually decreased (who do you think would win that all-out sprint at the finish line?). And, interestingly, the combined endurance with resistance training group saw greater increases in VO2max over the course of the intervention (2).

      -Scientists at the Research Institute for Olympic Sports at the University of Jyvaskyla in Finland found that replacing 32% of regular endurance training volume with explosive resistance training for nine weeks improved 5km times, running economy, VO2max, maximal 20m speed, and performance on a 5-jump test. With the exception of VO2max, none of these measures improved in the control group that just did endurance training (3). How do you think they felt knowing that a good 1/3 of their entire training volume was largely unnecessary, and would have been better spent on other initiatives?

      -University of Illinois researchers found that addition of three resistance training sessions for ten weeks improved short-term endurance performance by 11% and 13% during cycling and running, respectively. Additionally, the researchers noted that “long-term cycling to exhaustion at 80% VO2max increased from 71 to 85 min after the addition of strength training” (4)

      The take-home message is that running is more than just VO2max, anaerobic threshold, and a good pair of sneakers; it’s also about localized muscular endurance and nervous system efficiency. And, you can’t have strength endurance unless you’ve got strength. Build a solid foundation and you’ll be a complete runner.

      Comment


      • #18
        Myth #2: Machines are just as good as free weights.

        Next time you’re running, I want you to ask yourself how many times you’ve been seated and moving in a fixed plane of motion while you run. If the answer isn’t a resounding “NEVER,” then you probably ought to get your head examined.

        Resistance training isn’t just about “feeling the burn” in your muscles; it’s about grooving connections between the muscles and the nervous system that tells them what to do. When you plop down on a machine and work through a fixed line of motion, you’re allowing your nervous system to get lazy, so to speak; it doesn’t have to recruit any stabilizing muscles to ensure that you move efficiently. Machines turn you into a “motor moron” and ingrain muscle imbalances that can negatively affect your running efficiency and lead to injury. Let’s take a look at an example to illustrate my point.

        When you do a dumbbell lunge, your body has to generate force in single-leg stance – and in order to generate force optimally, you need to have what is called “frontal plane stability.” With the lunge, this refers predominantly to the ability of the adductors (inner thigh muscles) and abductors (outer thigh/butt muscles) to co-contract, working together stabilize your thigh so that you don’t tip over. By doing a lung correctly, we can teach these muscles to balance each other out properly, and in doing so, improve running efficiency and prevent problems such as lateral knee pain, anterior hip pain, and lower back pain (just to name a few).

        A look at the status quo, however, shows that most women will try to train their adductors and abductors with those inner and outer thigh machines that you’d only expect to see on a trip to the obstetrician. Unfortunately, the adductors and abductors NEVER work in isolation like this, and they never work in a fixed line of motion. The adductors and abductors don’t just move the thighs in and out; they also have subtle effects on rotation of the femur, so when we’re “stuck” into one plane of motion, we promote dysfunction.

        Factor in that the lunge also trains the hamstrings, glutes, quadriceps, and core stabilizers extensively at the same time, and you’ll realize that it isn’t only safer than these machines; it’s also offers more bang for your buck. Why do five different exercises when you can get even better results with just one?

        Myth #3: Yoga and Pilates “count” as resistance training.

        This was another great information tidbit a client brought in after a conversation with an endurance training coach who is actually quite popular locally. I have to say that I was really surprised when I heard:

        “He said that we need to resistance train, but it didn’t matter if we used free weights, used machines, or took yoga or Pilates classes.”

        After I finished choking on the gum I was chewing, I explained the concept of progressive overload to my client.

        When we resistance train, it’s important that we – over time – gradually increase the load that is imposed on our system; otherwise, our body doesn’t really have any reason to adapt in a manner that will be favorable to use getting stronger, faster, or leaner.

        Now, how do we make a class that is body weight-only harder? I’ve never seen anyone wear a weighted vest to yoga class, so – as Mike Boyle has pointed out – gaining weight is your only option. After all, the most overweight people always sweat the most during yoga, right?

        Obviously, I’m being facetious – but I’m proud to say that it’s with good reason (although I’ll probably never date a yoga or Pilates instructor after this article). When you lift with free weights, you always have the option to provide progressive overload to your system; there is no “ceiling” effect when you get proficient handling your body weight.


        Myth #4: Super-slow training is valuable.

        About a year ago, I had a phone conversation with a noted triathlete coach who had previously worked with one of my clients, Jon (who completed his first Ironman this past July). When I took over Jon’s training, he was a mediocre endurance athlete with a VO2max of 50.6 ml/kg/min., with anaerobic threshold occurring at 60% of VO2max (laboratory test). After six months of training with me, Jon’s VO2max had improved to 73.1 ml/kg/min, and his anaerobic threshold didn’t occur until an impressive 80% (anaerobic threshold is now generally believed to be the best predictor of endurance performance; the higher the percentage, the better). It’s also important to note that during this time, Jon’s max heart rate remained constant; normally, it decreases when an endurance athlete does a lot of longer duration steady-state training. When this coach got wind of the results, he just had to know how the heck we had gotten such staggering results. My response was essentially:

        “We got him to go faster instead of longer, incorporating more threshold runs and sprint work. And, probably more importantly, I told him he had to stop lifting like a sissy. He got a lot stronger and more explosive on compound free-weight movements, and it clearly made a big difference.”

        His response: “Wait, you mean you don’t use super-slow training? Free weights are dangerous! Endurance athletes aren’t conditioned to handle high-speeds and heavy lifting!”

        I had to cover the mouthpiece on the phone because I was laughing out loud. For the next ten minutes, I explained to this coach that the last time I checked, the most successful endurance athletes I’ve known are the ones who go the fastest for a set distance – not the ones who can run the longest. Anybody can go forever; just look at the people who jog at a snail’s pace for years and years and never look or perform any differently. Jon got out of his comfort zone by moving faster, desensitizing himself to zones above his normal race pace, and – perhaps most importantly – by taking his training serious with heavy and explosive resistance training. Super-slow training has no place in this picture.

        In layman’s terms, if you train an athlete slowly, that athlete will be slow in competition; specificity of training is more important than we think. If you want to run a marathon, you don’t do all your training on a cycle, do you? Of course not! It wouldn’t be specific for you!

        In scientific jargon, super-slow training doesn’t work due to a phenomenon called “asynchronous recruitment.” We all have slow twitch and fast twitch muscle fibers, and it’s to our advantage to activate as many of them as possible when we resistance train in order to truly reap the benefits that our nervous system and muscles can offer. As you may already know, slow twitch fibers are always recruited first; your body won’t also call upon the fast twitch fibers in your muscles unless it really needs help with a challenging task – like the last few reps on a set of five squats. Once we’re a bit experienced with resistance training, in order to recruit fast twitch fibers (which can actually be converted to slow twitch fibers to enhance endurance performance), we need to train with at least 70% of our maximal strength on a particular exercise in order to build strength with classic “repetition work.” The more experienced one gets, the higher this percentage goes; really experienced lifters won’t get stronger below 85-90%, in fact.

        With super-slow, we’re stuck with a protocol that forces us to use less weights because we have to do a lot of reps – and at a very slow tempo. This load falls short of the crucial 70% mark – and definitely far short of the 85-90% mark. And, believe it or not, we don’t even getting all our slow twitch fibers contributing! Instead, through asynchronous recruitment, certain fibers simply “turn on” and “turn off” during the set; the weight is so light that they can actually take breaks while their “helpers” pick up the slack in the meantime. I’m not making this stuff up!

        Don’t forget that super-slow is traditionally performed on machines, too, and we already know that machines are about as useful to an athlete as a Derek Jeter Fan Club membership would be for a Red Sox fan.

        Comment


        • #19
          Myth #5: Runners should avoid heavy weights and dynamic lifts.

          Once we get endurance athletes lifting weights, we always have to deal with the contention that because they’re endurance athletes, they should only do higher-rep sets because they just need to train muscular endurance. Originally, that works fine, as you’re really just learning the exercises and conditioning the tissues for what is ahead. Unfortunately, as the athlete gets more experienced with resistance training, it becomes readily apparent that not all reps are created equal.

          There are three ways that we can develop tension in our muscles (basically the goal of any resistance training exercise):

          1. The Repetition Method – This is the classic approach most gym-goers use. Do a bunch of reps, and as you fatigue, the muscle tension accumulates; the last few reps are what make the big difference.

          2. The Maximal Effort Method – This is an approach where the load utilized is heavier, so the tension is “automatically” applied to the muscles. You just have to work against it. This method – which uses rep ranges of 1-6 – is great for building muscular strength and teaching your nervous system to recruit more muscle fibers.

          3. The Dynamic Effort Method – This approach uses non-maximal loads, but the focus is on lifting the weight as fast as possible. Jump squats are a good example of dynamic effort training, which teaches the nervous system to recruit muscles faster. Additionally, some dynamic effort training can teach your tendons to store more elastic energy (like plyometrics). If your tendons work more efficiently, your running style is more relaxed, reflexive, and “springy,” as you don’t have to “muscle” every stride.

          With all this said, it should become clear that you can’t pursue the maximal or dynamic effort methods with sets of 12-15; you have to use different rep ranges and loading parameters if you want a truly effective resistance training program.

          Frequently Asked Questions

          Q: Won’t I gain body fat if I cut back my running volume and replace it with resistance training?

          A: No! Contrary to popular belief, resistance training is extremely valuable for burning fat – primarily due to something known as “Excess Post-Exercise Oxygen Consumption” (EPOC). This is just a fancy way of saying that after any exercise session, our metabolisms are elevated significantly. Research has shown that EPOC directly related to how intense our exercise sessions are; the more intense the effort, the more metabolic “debt” we accumulate. For this reason, activities like sprinting and weight-training – both of which are much more intense than steady-state jogging – have a ton of merit in “battling the bulge.” Amazingly, a single bout of resistance training can elevate the metabolism for more than 48 hours – and favorably affect endocrine and immune status in a manner that is conducive to fat loss. If you want to be lean, you have to lift weights!

          Additionally, you rarely see ultra-endurance athletes with very low body fat percentages – and it’s largely because all the mileage they do leads to higher levels of cortisol and lower levels of testosterone in the body. This endocrine fluctuation leads to a loss of muscle mass (which burns a lot of calories) and an increased tendency to store body fat. Fortunately, resistance training has been shown to have favorable effect on testosterone levels chronically (good for men and women…trust me). By keeping your hormonal status in check by including some resistance training, runners can get faster and leaner!

          Q: I have limited time to train; wouldn’t I be better off just running if time is limited?

          A: Obviously, this would depend on how you define “limited” – but it’s been my experience that runners can always “make” time to run, but will only “try to find” time to resistance-train. Generally speaking, you can bang out a run here and there without much time preparation, so it’s best to schedule your 2-3 resistance training sessions ahead of time. Additionally, in some cases, you can incorporate some body weight resistance training exercises as part of your warm-up – but this certainly won’t cover all your needs.

          Also, don’t forget the study I cited earlier about the group of endurance athletes who saw appreciable gains in performance by replacing 32% of their running volume with resistance training. If you run six days a week, try moving to four runs and two lifting sessions – and watch your times improve dramatically.

          Anyway, my feeling is that from a body composition, health, and performance standpoint, you need to make time for two lifting sessions per week regardless of how much you run.

          Q: Won’t resistance training will interfere with my running?

          A: Great question – and the answer is no, provided you schedule your running sessions appropriately. Ideally, you would lift on days that you don’t run, or pair your lifts up with your tempo (sprint) sessions in order to “consolidate” your most intense training and allow for better recovery.

          There is some research to show that running efficiency is impaired slightly for up to eight hours post-exercise, but you should be fine if you lift and run on separate days. I always prefer that my athletes lift before they run, though; you always want to do your speed and power work before you move on to endurance training.

          Q: Won’t resistance training make my muscles bigger? I don’t want all that weight holding me down!

          A: Endurance training by its very nature is not conducive to muscle growth (especially in a female population with lower testosterone levels). The sheer volume of exercise makes it difficult to get in enough calories to support muscle mass gains, so the effects of resistance training are largely confined to muscle density (tone), strength, and overall efficiency rather than actual increases in muscle size. If it was so easy to get “bulky,” there would be a lot more bulky people walking around!

          Closing Thoughts

          All this information won’t be of any use if it isn’t put into action, so now is the time to either modify how you’re lifting, or start lifting in the first place. At the very least, you need to complement your endurance training with two resistance-training sessions per week – and preferably three.

          Just as running is more fun with a partner, so is lifting, so find a few buddies to hit the gym with you. In our facility, time and time again, we’ve seen athletes make much better progress when they’re training in small groups and pushing each other to get better. Plus, for those of you who might be a bit intimidated at the thought of joining a gym, some training partners can do a lot to ease your worries.

          At your fingertips, you have an opportunity to dramatically improve performance, overall health, and the way your body looks and feels. There’s no time like the present to turn that opportunity into a reality.

          Comment


          • #20
            All articles aside, I find that doing heavy weight training while trying to also train for multisports, I end up falling very short in one area or another. However, using higher reps I am able to get weight training in while still getting my multisport training done.

            When this quits improving my times and feel of it all, I'll change it up.
            Back to the basics!

            Comment


            • #21
              Cliff Notes at bottom!

              I've decided that for some of my lazier readers, you know who you are, that I am going to do a cliff notes version.. it will be at the very bottom.. so if you only want to read the nitty gritty.. scroll down.. otherwise keep reading.

              Supplements:
              2 RaG2
              4 Cissus RX (2 doses)
              2 Multi

              Energy:
              9/10 - Slight dropoff at end of run, otherwise very solid.

              Hunger:
              10/10 - Hunger, wtf is that?

              After pouring through countless nutritional theories and caloric calculators I decided upon a new caloric range during triathlon training. The reasoning behind this change is that my as my activity has went up and my caloric intake stayed the same, I found my weight loss slowing and my training becoming more difficult. Because of these two indicators I am upping my calories slightly, and using some caloric cycling throughout the weeks to allow me to keep my metabolism happy.

              So this morning I woke up at 9am, early for me, and had a very nice breakfast while waiting for Tracy to get home with the car so I could go to the gym. I actually wore my TYR jammers into the gym with a pair of shorts over them, so I could snag a swim lane quickly since Mondays tend to be busy. After sitting a few minutes in the sauna to take off some of the bite of the cold I jumped into the pool.

              It is crazy how a mere 6 weeks ago the water was a scary thing, and drowning was a true fear of mine. Now, however, my only fear was that the guy in the lane next to me was going to continue swerving like a drunk man and run into me headon, luckily he got out of the pool a few laps later.

              My swim training for the Sprint Tri's is a continual week to week increase, so this week I added more laps from last week, so today looked like:

              300 warmup (6 laps)
              50x2 catchup drills (2 laps)
              50x2 fingertip drills (2 laps)
              50x2 6-kick roll drills (2 laps)
              50x4 kickboard drills (4 laps)
              50x2 freestyle fins (2 laps)
              200 cooldown (4 laps)
              Total - 22 laps (.61 mile)

              After swimming I strolled to the locker room to dry off and change into my running gear. This is where I am most starting to see the actual changes since after 22 laps in the pool I wasn't 'dead tired' nor 'worn out'.. but instead I was just like.. time to run!

              After changing I headed to the treadmill section. I've decided that for the well being of my joints and knees I am going to do a split of treadmill training w/ an incline and track training, at least until it warms up enough to run outdoors. I am not so much afraid of the cold of the outside, but more that South Dakota drivers are NOTORIOUS for traffic accidents when the weather turns crappy.

              Anywho, I'm following the run portion of Michael Pate's Total Sprint plan to a T, so that means that this week my walk/run intervals at 4:30 to 2:30, which means I am for the most part walking. However, this is to merely get my body used to 'moving' for longer as my previous walks or runs are usually limited to 20 or so minutes.

              So today I did:
              35 minutes treadmill, 1% incline, 2.48 miles

              After a 5 minute cooldown walk I headed and stretched out. I'll admit that after the last 2:30 of running I was a tad exhausted, at least my calves were. All in all it was a grade a workout.

              Tomorrow is bike/abs/upper body lifting.

              Peace out,
              Josh

              --------------------------------------------------------------------
              Cliff Notes:

              SWIM
              300 warmup (6 laps)
              50x2 catchup drills (2 laps)
              50x2 fingertip drills (2 laps)
              50x2 6-kick roll drills (2 laps)
              50x4 kickboard drills (4 laps)
              50x2 freestyle fins (2 laps)
              200 cooldown (4 laps)
              Total - 22 laps (.61 mile)

              RUN
              35 minutes treadmill, 1% incline, 2.48 miles
              Back to the basics!

              Comment


              • #22
                Today was an upper body lift and bike day. This blog will be short and sweet because it wasn't really an eventful morning at all.

                Supplements:
                Red Acid Gen 2 x2
                Cissus RX x4 (split into 2 doses)
                Multi x2

                Energy - 10/10, smooth energy no letdown
                Focus - 9/10, got a bit bored on bike

                Woke up, ate a good breakfast, left for gym:

                Weights:
                Bench Press - +5lbs from last week
                Seated Row - +10lbs from last week
                Shoulder Presses - +10lbs from last week
                Curls - Same as last week
                Tricep Overhead Extensions - Same as last week

                Cardio
                .75 mile warmup walk @ 4.0mph
                5 mile bike, 14 minutes 32 seconds (15 seconds better than last week)
                1 mile cooldown walk @3.5mph
                Ab/Core work galore!

                Ciao,
                Josh
                Back to the basics!

                Comment


                • #23
                  Crazy days...

                  Before I continue I must note that this specific blog will get a tad more personal than most of my previous blogs. If you are not comfortable with that, please scroll all the way down to the 'cliff notes' version at the bottom. However, if you care to, read on:

                  Last night I had the most horrible dreams that a guy like me can have.. fitness nightmares.

                  Dream 1: There I was on, coming out of the water in the middle of pack, jogging into the transition area. I quickly threw on my helmet and clipped into the bike pedals and I was off! I was passing people left and right.. it was almost as if they were standing still. I conqured the big hill towards the end of the bike leg and then it happened.. my back tire blew out.. I flew over the handlebars.. crash... blood.. confusion.. blackness.. I woke up sweating..

                  Dream 2: The gun blows as my wave of the swim kicks off, I start off in the back and to the side to try and avoid getting kicked. However, mere moments into the race a swimmer behind me begins to struggle and trash, he reaches for the closest thing to him.. my feet. He pulls me down.. deep... dark.. it is so dark I can't see.. I woke up coughing..

                  As you can see when I finally crawled out of bed this morning, I was a tad frazzled. I usually have pretty darn good dreams.. sometimes REALLY good dreams.. hehe. However, these dreams rattled me.. Was something inside of me trying to tell me I should leave this path? Am I secretly afraid of failing or getting hurt?

                  I laid in bed for a couple of minutes and then looked above my doorway. There hangs the flyer for the indoor triathlon I did a couple weeks ago. It comforted me in a way I didn't expect. It was a silent assurance that not only could I do this, that I had already done it on a smaller scale. I rolled out of bed and headed for the kitchen.. I had conquered the dreams.

                  Upon arriving at the gym I sat in the sauna for a few minutes to warm up, since it is yet again snowing hardcore outside. I hate the snow, but that is a topic that I will leave alone since ya'know.. I do live in South Dakota. After getting out of the sauna and into my jammers I headed for the pool.

                  Talk about crowded! Both of the swim lanes already had 3 people in each, circle swimming. In addition, two people were swimming in the main part of the pool since nobody was there for open swim. I joined them in my own non-roped lane and began to swim. Today I did:

                  300 warmup (6 laps)
                  Kickboard drills (4 laps)
                  Freestyle w/ fins (4 laps)
                  Catchup Drills (2 laps)
                  Cooldown (4 laps)
                  Total Laps - 18 (.5 miles)

                  After getting out of the pool I headed for the locker room to change and decided that due to my ankle being a tad sore today I was going to walk today and run tomorrow along with biking. I ended up doing 3 miles on the track @4.0mph. It was a nice walking for thinking, since I am training without the mp3 player. I thought about my goals, my past, my future, and who I am.

                  Also, today I realized something very profound. I have an amazing support system! Aside from the support my family and myspace friends give, I have a whole other support system... the gym staff. I talked with Angie today who told me how proud they all are of me and how they brag about me to new members who doubt if they can succeed in fitness. I am part of the Sanford Family according to them.

                  I'm off to work, I only wish I could find the same motivation at work that I have in my fitness life. I really need to find my vocatio..

                  Josh

                  ----------------------------------------------

                  Cliff Notes:
                  Swimming
                  300 warmup (6 laps)
                  Kickboard drills (4 laps)
                  Freestyle w/ fins (4 laps)
                  Catchup Drills (2 laps)
                  Cooldown (4 laps)
                  Total Laps - 18 (.5 miles)

                  Walking
                  3 miles in 45 minutes

                  Supplements:
                  Red Acid Gen 2 x2
                  Cissus RX x2x2
                  Mutli x2

                  Energy - 10/10, smooth rampup, smooth letdown.
                  Focus - 10/10, I am a machine
                  Back to the basics!

                  Comment


                  • #24
                    Great log. Just ran across this product and thought it was pretty cool.



                    http://store.finisinc.com/item_detai...mCode=13000102
                    Last edited by Obeast; 03-01-2007, 12:40 PM.
                    Dont ask for a light load, Ask for a strong back,and also some huge biceps while your asking.

                    Comment


                    • #25
                      Originally posted by Obeast
                      Great log. Just ran across this product and thought it was pretty cool.



                      http://store.finisinc.com/item_detai...mCode=13000102
                      Yeah, those are pretty good if you are willing to drop large amounts of $$ of them.. I'd say it is worth it though since swimming can get BORRRRRING.

                      SCT
                      Back to the basics!

                      Comment


                      • #26
                        Supplements Taken:
                        2 RaG2
                        4 Cissus RX (2 doses)
                        1 Multi
                        1 Extra Vit C

                        Energy: 8/10 - It was so cold even in the gym I had some lethargy.
                        Focus: 10/10 - Despite the cold I was on point for the entire bike ride.
                        Pain: 7/10 - The ankle was bearable on the bike, but screaming on the run. I need to RICE it.

                        Today I woke up to a certifiable blizzard! However, like the post office I was still in service.. and went to the gym! Today was planned to be biking and running, but I could tell right away that my ankle was too tender for much running. Since I am pressed for time today's log will be pretty brief.

                        Biking - 5 miles in 14 minutes 30 seconds
                        Walking - 1 mile, with 1/2 mile jogging

                        They started talking about closing the gym due to the blizzard so I headed out. Like everything is closed today, except my work. I took the day off though since my wife's work is telling her they want her to spend the night to not have to drive. So I'll be driving to pick her up at work so we won't be stuck there ALL night..

                        Tomorrow I'll be doing swimming and some lower body lifting.. and save the run for Saturday.

                        Josh, snowed in!
                        Back to the basics!

                        Comment


                        • #27
                          What is the distance of this sprint you are training for?
                          Dont ask for a light load, Ask for a strong back,and also some huge biceps while your asking.

                          Comment


                          • #28
                            Originally posted by Obeast
                            What is the distance of this sprint you are training for?
                            I have a couple signed up, but the first one is:

                            1/4 mile swim
                            15 mile bike
                            5k run

                            And then depending on how those go I'll be signing up for some Oly distances in early 08 as well.

                            I just wish the gym weren't closed today due to the BLIZZARD

                            Josh
                            Back to the basics!

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                            • #29
                              Sweet, I am signed up for a 400m, 24k, 5k in September
                              Dont ask for a light load, Ask for a strong back,and also some huge biceps while your asking.

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                              • #30
                                Originally posted by Obeast
                                Sweet, I am signed up for a 400m, 24k, 5k in September
                                Sweetness! Have you done them before? If not what kind of training are you planning on?

                                Josh
                                '
                                Back to the basics!

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