- When the oxygen supply is depleted, the skin colour turns blue.
Sunday, December 11, 2011
Friday, December 9, 2011
This past week has been a recovery week. Typically in a recovery week my coach incorporates general strength sessions and conveniently my new pull-up bar has been a great addition into this routine. Pull-ups are addicting as I've discovered- I have been doing them daily!! I can complete 5 pull-ups now (and YES I'm proud of that!). Our friends have also been testing their pull-up ability! We have discovered a pull-up bar is a great way to entertain friends - hey want to come over and check out the pull-up bar?....
I've been reading up on the benefits of pull-ups- below is a list of 10 reasons to do chin ups from http://articles.elitefts.com/articles/training-articles/10-reasons-to-do-chin-ups/
- Chin-Ups are a closed kinetic chain exercise. Closed Kinetic chain exercises are much more functional than open kinetic chain exercises like the lat pull down.
- Direct strength transference of motor pattern. On most strength exercises the concentric is the upward phase and eccentric is the lowering phase. The lat pull down is the opposite of this, while the chin-up fits the mold of core lifts like the bench press and overhead press.
- Chin-ups work more muscles than machines. Big lifts equal big strength gains and big fat loss. They also release large amounts of anabolic hormones like growth hormone and testosterone.
- Brett Contreas in his own words, “When I conducted my EMG studies, I was shocked to find that the bodyweight chin-up led to the highest levels of lower rectus abdominis activation. It surpassed every ab exercise imaginable – even ab wheel rollouts and hanging leg raises.”
- Brian Dobson trainer of Ronnie Coleman and Branch Warren says “Deadlifts and chins built Ronnie’s back. Chin-ups are king for upper back development. Chin-ups are the upper body squat!”
- Special forces and other elite organizations use chin-ups as a testing standard.
- Chin-ups are a catalyst for bicep growth!
- Look at the back development of athletes like gymnasts that use chin-ups as their primary means of strength training in comparison to the physiques of basketball players that use lat pull downs. Physique enthusiasts envy the upper back development of gymnasts. Yet, very few feel the same way about basketball physiques.
- Assuming you are not wearing straps (which you should not be) chin-ups build great grip strength!
- Chin-ups force you to handle your own body weight, which is a crucial aspect of success in most sports!
VERNON: 3 ME: 5
Not Pictured: BERT: 3 (no worries Bert- we will take one next time you come-- I am sure you will be back tomorrow as you're likely addicted too. This next time I'm hoping you'll go all out - three really isn't that impressive ... I was slightly let down... ). My goal is to get to 10-- wonder how long that will take and am excited for this bicep growth to occur !
Sunday, December 4, 2011
Thumb marks the spot! Boo!! Jordan had to stop today's run due to shin/peroneal pain and ended up walking the last 3 miles back to the car as I finished the workout!! Hoping it's very temporary and nothing serious. I'm a physical therapist so I better fix him.. no pressure, no problem!
Thursday, December 1, 2011
Training is continuing to go well! I am continuing to increase my mileage and have been completing some threshold workouts. Jordan's friend Andrew ran with us last week before we left for Rochester New York for a few days for Thanksgiving. Jordan and I did a 30 minute tempo run while Andrew did some easy light running. I felt great. My tempo was 10 seconds faster per mile than last week. I haven't had anyone consistent to run and train with since college. Having a consistent training partner is incredible!
We also had an unexpected special guest on the run. The highlight of this run was a man wearing a big backpack running easy on the path. When we passed him we were into the tempo portion of the run. To my surprise as we passed him he started running with us (or sprinting for him!). We were running 5:30 pace at this time. What is this guy doing I thought??? I figured he'd only last a minute running with us. The man ran with us at least a mile at this pace and was inches away. I've never had anyone run this close to me, let alone a strange man with a backpack. I didn't really like it! I had a hard time staying focused during this mile as I and kept sneaking peaks behind at the man waiting for him to fade. After a mile he fatigued and stopped running with us. I wonder how many 5:30 miles the guy does in a day??!! With the effort of the back-pack that mile was easily a 5:15. Kind of impressed honestly... but I hope we don't run into him again!
Monday, November 21, 2011
Training the last week went great. Legs are feeling healthy! I completed my first long marathon progression to end the week with Jordan helping pace me; it definitely was one of my better workouts of the last few months. I'm getting excited as I'm getting back into marathon shape! Weather was great all week for training (tan line great even). I love exploring the DC running area-- still can't believe how hilly it is here!! I have been increasing my mileage on the roads/ pavement and have been responding favorable which is something my body wasn't handling a few months ago. Being comfortable and confident running hard on the roads is how I want and plan to enter the trials.
I am obsessed slightly with Sparkling water. I didn't realize how obsessed until today. I purchased 4 bottles yesterday at Target around 6 pm, by 3 pm the next day they were gone. 4 + bottles a day x 7 = 28+ a week. I'm well hydrated. Actually annoyingly hydrated. Altitude increases frequency of urination as a side effect. I already go like 10x a day. Now 10x a day x 3 for altitude = 30x a day. Ok not that much.... but close enough.
Tent Update: I definitely am sleeping better than Colorado in the tent, but in Colorado I really wasn't sleeping at all. The tent was at 5000 feet the first few nights and now has been increased to 6000 feet. I slept really well at 5000 feet; actually better than I have in a long time. Since it's been at 6000 feet, things have been more difficult..
Starting week 2-- First 3 hour run next week since June. Last week I did a 2.5 hour run. It actually went well, but I can tell my body isn't used to running longer than 2 hours!
Tuesday, November 15, 2011
Nov 14th Back
Training started again today- so ready to get in "sick" shape as Jordan always says! Today I ran at the Theodore Roosevelt Island -- only a mile from our place. "One of Theodore Roosevelt’s greatest legacies was his dedication to conservation. Today, this island stands as a fitting memorial to the outdoorsman, naturalist, and visionary who was our 26th President." I did the workout on a gently rolling bike path that extends throughout the city that starts from the parking lot. Great view and popular place for runners... not sure I was a great view... !!
The path! Nice overcast day-- in the 60s again-- a bit warmer than MN- tomorrow MN is supposed to get 5 inches of snow. I ran in a sports bra and shorts.... !!
I ran on what's called the Mount Vernon bike trailHe spoke for 90 minutes. His opening comments to the gathered crowd were, "Ladies and gentlemen, I don't know whether you fully understand that I have just been shot; but it takes more than that to kill a Bull Moose." --Wikpedia