Cross Training: The day after

If you read my previous blog, you'd know that I just purchased the Weider X-Factor: ST workout series as a cross-training tool.  Well, I did the first session two days ago, and found out quickly that I have undeveloped muscle groups.

The workout wasn't crazy intense, but was (if you actually follow the instructor) rigorous.  My heart rate peaked at about 152, which is nice for cardio but hardly equal to a straight running session.  The issue for me, at this stage, was that my muscles just couldn't keep up with my respiratory system.  Thus, I reached failure but still thought I had more in the tank.  Don't get me wrong, there were a few intervals (sumo squats, superman's) where I thought I was gonna pass-out, but that was strictly mental, as my HR was still relatively low.

This brought on an almost revolutionary moment in my thought process.  "Hey!" I said, "my glutes shouldn't hurt this much after the intro sessions.  They are probably underdeveloped."  Just then it was like a light flashed.  I recently returned to running after an ITB issue, but had doubts about how to prevent it from occurring again.  I now believe that one of the catalysts to incurring the injury was imbalanced muscle groups.  My quads are very strong, but my hammies aren't as developed, and my glutes.... well let's just say I don't fill out the back of my pants very well.

Now, most people would get discouraged at the discovery that they have weak muscle groups, but this was great news to me.  It meant that I might be able to build them up for increased protection from injury.  It meant that my cross-training will pay-off.  It meant that what every single magazine article I've read over the last 2 years is true about the benefits of cross-training-- who knew!?

Consider cross-training if you aren't already.  It just may save your butt-- literally.  Just take it easy, the day after my first session I went for a 6-mile run; it was all I could do to muster a 10min/mile pace.  My heart and breathing were okay, but it felt like I had sandbags for glutes.

NO PAIN, NO GAIN (at least when it comes to developing underdeveloped muscle groups).

Running and Cross-Training: Keep it Hot!

So, you've decided to start cross-training. Well, you don't have to do it all alone. 

One of the things I loved about being in the Army was the PT. The variety of exercises and events that we did made training more exciting. Sometimes we ran, sometimes we did circuit training and grass drills, sometimes a road-march with a heavy ruck, and a few times we even went to the gym or played sports. The important thing, was that we mixed it up.

Now, it's one thing to keep variety with a large group of people; it's a whole different picture when it's a solo act. There just aren't as many things you can do, right? Well, while it is true you can't easily play organized sports by yourself, and grass drills just aren't the same when you are the trainer and the exerciser; there are other ways to get down and dirty. For instance, try a training series.

I love circuit training; however, let's admit it, when you plan the circuit yourself and you know exactly whats coming, it can become boring. Also, there's the time it takes to plan each session. One way to make this easier is to join a class. The downside there is obviously the cost. Also, you have to be where they say, when they say; sometimes our schedules just don't allow us to do that. So, what else is there? How about a DVD training series?

Today I purchased the Weider X-Factor: ST DVD training series.  It was only about $28 at my local Wal-mart. I checked out the box and read the reviews. It seems to be a High Intensity Interval Training (HIT) series. Just 30-minutes a session. The plan recommends an every other day (with one rest day) routine. I thought, “This is great. It will work perfectly for my cross-training days.” The manufacturer also recommends a cardio activity of your choice on days not cross-training; I think we all know what I'll be doing. The set comes with a total of 12 DVDs-- 8 are the regular series, and 4 are specialties such as abs, yoga, etc. It also comes with a set of rotating push-up blocks, a nutrition guide (probably won't use the guide at all), and a work-out calendar. All in all, it seems like an excellent deal. I'm actually excited to do the first session.

I'll let you all know how it goes. So, what about you? Have you used any DVD training sets? Did you like them? Why or why not?

Cold Weather Blues

It's snowing here this morning, but it's due time for a long run. Did I mention how much I hate the cold. I think I slept on the upwind side a mountain with nothing more than a poncho, in the middle of November, too many times. I now have a bitter resentment of low temperatures. Sadly, I must run. I need it in more ways than one. I need re-energized, I need relaxation, I need solitude, and I need clarity. I need to run. I'll just have dig down deep to find the mental fortitude to run today. Any suggestions?

Call of the Run: Addiction in Motion

As I sit here tonight, I can't help but think about how great it would be to wake up early before work and go for a run. Even though I know I just returned to running from an injury, the allure of near silent motion is almost irresistible. Running is addictive. There are those who can't, and will never, understand that statement, and then there are runners. However, we as runners need to know when we have a "problem." I love to run, and thank the Lord I have time; plenty of time. Matter of fact, I waste away more time than I spend on running. So, I'm not talking about "problems" that some people have of avoiding family, job, and other responsibilities just to run. I'm referring to runners that know they should be taking it much slower than they are but simply can't find the strength to say no to a good run. Whether its recovering from injury or avoiding over training, sometimes we just don't listen to the truthful voice until it's too late. The funny thing is that even as I'm typing this, I'm still considering running in the morning. I keep telling myself I feel fine and nothing is hurting, but I know it's risky. Am I trying to prove something to myself? Well, I truly don't know. I just love to run.... I'll let you know what happens..... What about you; do you battle with this decision too? Do you find yourself running, or desiring to run when you know you should take it easy? How do you combat it?

Knowlede and Understanding

While I'm at it, I may as well include this short article too.  It compares and contrasts knowledge and understanding.  For a Christian runner, it's important to know the differences.  In a world full of "knowledge," it can be easy to get sidetracked, and never really understand the bigger picture.  For instance, running is great and can ease the mind allowing further concentration on spiritual matters, but running itself is not spiritual, neither is it a religion.  Okay, I'm rambling.  Just read the article and leave any comments. 

https://docs.google.com/document/d/1i-3rwFmGwPjBKsTFJCA5A-irqKE1ItxPLCwzzZFNKJw/edit 

Michael Hicks

Knowledge and Understanding

    In order to acquire wisdom, it is essential that one first gain knowledge and understanding.  This is because wisdom is an application of knowledge and understanding.  However, to attain these things, a proper distinction of the two must be made.  Although knowledge and understanding share a hierarchical relationship, they are not one in the same.

  

    Knowledge is simply information in its most raw form.  It is generally accumulated by being exposed to and memorizing facts or data. Knowledge alone cannot yield more knowledge.  It is not until some application of that knowledge is made, that additional knowledge can be propagated.  Knowledge is analogous to single pieces of a jigsaw puzzle; each individual piece, although paramount to the whole puzzle, is not representative of the entire picture alone.  Only by analyzing and interpreting all other available data [puzzle pieces] can one begin to form the whole picture; this is the process of understanding—without which, knowledge is useless.

    Understanding, unlike knowledge, is a process.  It is accumulated by carefully classifying and arranging bits of knowledge in order to get a better “picture.”  Understanding can yield more knowledge through the practice of deduction.  Using the previous analogy; given a puzzle piece with a particular patter, size, and shape; one can infer to which area of the puzzle the piece may belong.  Likewise, knowing that only a certain size and shaped puzzle piece could fit into a given area, one could deduce what piece would be needed.  Simply put, understanding is the process of receiving knowledge, realizing every aspect of it, and, most importantly, applying it appropriately to construct or support various different concepts.  Additionally, unlike knowledge, in which each fact is representative of itself as a whole, and one either has the entirety of the information or none at all; understanding a concept does not require possession of every single piece of available information.  Instead, the concept can be realized by organizing knowledge into a recognizable “picture” even though some pieces may be incorrect or missing altogether.  In fact, this phenomenon is the very construction of epiphanous events.

    So we see, knowledge and understanding are linked, but are not synonymous; knowledge is a derivative of understanding.  All knowledge is a small part of a greater understanding, but simply possessing that knowledge does not grant the beholder the understanding.  Moreover, wisdom is the application of understanding, of which is formed of knowledge.  Wisdom cannot be achieved by knowledge alone.  Therefore, to acquire wisdom, there is no truer statement than “with all thy getting, get understanding,” (Proverbs 4:7 King James Version).

   

Why Run: A few good reasons to start running

Today I thought I'd share a paper I wrote a few years in college.   In it, I discuss a few of the many reasons why running is such a great way to exercise.  The properly formatted version is on Google Docs. 
https://docs.google.com/document/d/1TuB-odK-TO2ax-RioncvTSkb1g9qJp1rR0VYuozutcM/edit






Running Head: WHY RUN

Why Run

Michael B. Hicks

Marion Technical College

When deciding to take on a new exercise regimen, many people feel overwhelmed with the array of available choices.  Although the realm of exercise consists of many different types of activities, few are as simple and easy to begin as running.  Running is simple; no running coach is needed and required equipment is minimal.  In an article titled “Best Burn for the Buck,” the author, Sara Max, states that running not only offers the most caloric-burn, it is also the most cost-efficient (Max, 2007).  She states that when comparing costs of equipment necessary to participate in other exercise routines to the cost of a simple pair of running shoes, running trumps all other exercises’ “Burn for the Buck” (Max, 2007, p. 23).  Simply put, running is an uncomplicated activity that can improve physical, psychological and social health.

The most obvious benefit of any exercise program, running included, is improvement of physical health.  Running is great way to improve cardiovascular efficiency, decrease blood pressure, and control body weight (Karnazes, 2006).  Since it is mostly an aerobic activity, running increases oxygen capacity and improves oxygen delivery.  As a result of this increased cardiovascular function, more physical effort can be exerted before anaerobic system begins consuming glycogen and producing fatigue.  Additionally, running at near VO2max (the level of maximum oxygen consumption), has been shown to improve lactate thresholds.  This means that the more one runs, the more one can exercise without pain-inducing lactic acid building-up in primary muscle groups (Impellizeri, et al., 2006).  In addition, because running burns more calories per hour than nearly all other exercise activities, around 657 calories per mile, it can assist those seeking to control body weight (Max, 2007).

Not only does running improve physical health, it can improve psychological health as well.  Exercising releases endorphins—a hormone that reduces pain—causing what has been termed as a “runner’s high.”  “Endorphins are powerful opioid compounds produced by the pituitary gland and hypothalamus during certain exercise, pain, consumption of spicy foods, and, get this, orgasm” (Karnazes, 2011, p. 26).  This “high” reduces stress and gives the runner a sense of euphoria.  Studies have shown that anxiety can be reduced by running. Additionally, it can decrease feelings of fatigue, tension, and aggression.  Likewise, confidence and self-esteem can be positively affected when a runner achieves personal running-goals (Boecker, et al., 2008).  Dean Karnazes, an ultra-marathon runner, writes that running helps him deal with the daily stresses of his work-life.  He states that long-distance running helps him focus and organize his thoughts (Karnazes, 2006).

  

Lastly, running can be a great way to meet new people and develop a stronger social well-being.  Organized running events, such as marathons, bring hundreds or thousands of people together.  At these events, runners are gathered together at the starting line—each one about to begin an adventure.  The groups of runners are packed tightly together making it inevitable that conversations start-up.  It is easy for even beginning runners to feel a strong sense of belonging.  Runners looking for a closer-knit group of partners can find solace in running clubs.  Many clubs exist across the country and are always accepting new members.  Runners are notorious for opening up to other runners in ways that welcome even the newest of athletes (Karnazes & Fitzgerald, 2008).  Additionally, running outside with friends is a healthy activity that encourages extroverted behavior.  Because almost anyone can do it, running can bring together people of many different backgrounds.  This can help people expand the size and diversity of their social network.  On a larger scale, government agencies have seen the impact of large scale fitness events such as marathons and other running activities. These events can help social environments expand their awareness of how to live healthy lifestyles (Shipway & Holloway, 2010).

Although the benefits of running are many, they can be categorized into the following three areas:  physical, psychological, and social.  From increased cardiovascular performance to social-diversity, running is a great way to positively affect various areas of one’s life.  There are many different types of exercise routines; however, few are as simple to perform and still yield as many positive results.  Running is an effective way to increase these areas of living; a simple activity yields tremendous results.

References

Boecker, H., Sprenger, T., Spilker, M. E., Henriksen, G., Koppenhoefer, M., Wagner, K. J., …Tolle, T. R. (2008). The runner’s high: Opioidergic mechanisms in the human brain. Cerebral Cortex, 18(11), 2523-2531.

Impellizzeri, F. M., Marcora, S. M., Castagna, C. ., Reilly, T. ., Sassi, A. ., Iaia, F. M.,  & Rampinini, E. . (2006). Physiological and performance effects of generic versus specific aerobic training in soccer players. International Journal of Sports Medicine, 27(6), 483-492.

Karnazes, D. (2006). Ultramarathon man: Confessions of an all night runner. New York, NY: Penguin Group.

Karnazes, D., & Fitzgerald, M. (2008). 50 in 50: Secrets I learned running 50 marathons in 50 days -- and how you too can achieve super endurance!. New York, NY: Wellness Central.

Karnazes, D. (2011). Run!: 26.2 stories of blisters and bliss. New York, NY: Rodale Inc.

Max, S. (2007, June). Bang for the buck. Money , 36 (6), p. 23.

Shipway, R., & Holloway, I. (2010). Running free: Embracing a healthy lifestyle through distance running. Perspectives in Public Health , 130 (6), 270-276.

Why I love my Garmin Forerunner 305 GPS

First off, I'm a IT guy and technology in general interests me.  So when I find a new gadget that's not only cool, but also useful, I am drawn even closer.  The Garmin Forerunner 305 offers utility that applies directly to my life and doesn't break the bank.

One of the things I love about running is the sense of freedom it gives, but are you truly free when you have to map out all of your runs online, or worse-- use your car to measure the distance?  Portable GPS devices ease that burden of pre-run measurements and offer other features as well.  Sure, I still have an "idea" of how long a run is going to be when I step out my door, but I don't have to know the exact route if I don't want too.  All I have to do is aim my body, press start, and run.  Periodic checks of my distance, along with my time, pace, and heart-rate help me decide to either keep going farther or start making my way back home.  Of course, if you are running a one-way route, you better at least take an educated guess on the distance, or you might end up past the point of no return and not enough juice in the tank to take you all the way.

I picked up my Garmin Forerunner 305 on eBay, slightly used, for about $100 a year ago.  It came with all the accessories, including the heart-rate monitor and manual.  I didn't really need the manual, the device is very user friendly. The heart-rate monitor fits nicely and is not noticeable after a few minutes  The buttons are easy to press (even with gloves on), and the large format display is easy to read even at night (with the help of the backlight).  It is rather large, but you get used to it very quickly.  The GPS is very accurate, but if you may want to turn your unit on and set it outside a few minutes before your run.  It can take a little while to locate enough satellites, which is annoying if you're in a hurry.

I love my Garmin Forerunner 305 because it makes me a smarter runner.  I use it to teach my what paces feel like, what heart-rates I can sustain, and even what music makes me run faster.  I know some of the "organic" runners out there get a bitter taste in their mouths just to say "GPS," but I'm not one of those guys.  I love the feeling of not being tied to a route but still being able to easily know how far and hard I've gone.

Lastly, the array of Garmin Devices come with access to connect.garmin.com, (a site to upload, view, and share runs, routes, and comments).  The site is very well put together and easy to use.  Most of all, I love seeing my accomplishments on the screen.

So, what are your thoughts?  Do you own a sport GPS?  If not, would you use one?  Why or why not?

Note:  I am not endorsed or sponsored by Garmin in anyway.  These are just my opinions.

Vibram Five Fingers Komodo Sport LS

I Bought a pair of Vibram Five Fingers Komodo Sport LS yesterday. My size (usually 10 - 10.5): Five Finger size 41 (that's going by my middle toe (the longest one on my foot). No I'm not a freak, some people's big toes are shorter that the middle toe.  Choosing the style did feel a bit like a game of mental ping-pong, as I couldn't decide just how "minimal" I wanted to go.  Ultimately, I opted for the Komodo Sport because they offered the increased tread of the Bikila, but the dorsiflexion of the KSO.

Putting them on wasn't as much of a challenge as some would lead you to believe; although it does take some concentration and patience.  I think I had both "shoes" on in a matter of 3mins.  They felt as light as my bare feet, but my feet didn't feel nearly as vulnerable.


I went for a short (2mile-ish) run in them. IT FELT GREAT!!!! I did notice a slight change in form (esp. when on hard surfaces), but I am already a mid-foot striker anyway. I ran in the grass whenever possible, but took a few long stretches of concrete too. Running on concrete and/or pavement didn't really hurt, but I bet without proper adjustment, long runs on hard surfaces in these things could do some serious bone damage. That's why you gotta build up the strength first. 


In closing, so far so good.  I like my Vibram Five Fingers Komodo Sport LS, and I hope you consider trying them also.

Next Post: Garmin Forerunner 305 GPS

Thoughts: Audio & Music while running.

Thoughts: Audio & Music while running.

I suppose we have all tried it-- listening to music or other audio while running. Why does it seem to have such a strong impact on some, and almost none on others? Well, I have a theory. It all boils down to thought.

During different moments of the day, we find ourselves in different levels of thought. Sometimes our minds are focused heavily on the task at hand. Other times we think about one thing while doing another. Lastly, sometimes we zone completely out of reality-- lost in space, if you will.

For some runners, the activity of running is intrinsically exciting. For these folk the thought of running, the mechanical control of the body and breath, and the resultant forward motion is enough to keep the mind actively focused on the act of running itself. These people simply love the act of running. They do not need, nor do they want, distractions of music or other audio. They are much happier focusing on the task at hand.

For many other people, however, the joy gleamed from running comes from the output of the activity not the required input. They enjoy running because of how it makes them feel. Whether they seek relief from stress or simply desire to accomplish a distance or time goal, the "feel-good" aspect is less connected to what one puts into it, but what one gets in return. Therefore, music and or other audio can help occupy the mind, removing focus on the required physical effort, and allowing the resultant benefits to takeover.

Lastly, I feel, those who prefer to "zone-out" primarily fall into the second category. However, they simply don't want and/or need the aid of external audio. These runners simply occupy the mind either with internal thoughts with emptiness.

So what category do you fall into. I would say that most runners will find themselves tossed between the different viewpoints from week to week, day to day, or even multiple times during a run.

Myself? I find myself listening to music or audio during most runs. For me, the thoughts and ideas (specifically not the beat/tempo) are what excite me. When I am actively outputting my own responses to ideas presented to me in either song or speech, I perform better. I become excited and naturally have better form and pace. Contrarily, when I attempt to focus on my form, breath and forward momentum, most of the time I find myself suffering. However, every once in a while, when I feel extra motivated, the self-sacrificing mentality of overcoming the pain and boring through the hard parts are overwhelmingly addictive. In those moments I find my absolute best performance (at least perceived) and most rewarding feelings of accomplishment. For me, though, those moments are less frequent.

So, what's your stance on this matter? Do you listen to music and/or other audio? If so, why? Do you prefer music, audiobooks, comedy, or other types? If you don't listen to music, what do you think about during your runs? Do you focus only on your physical output (breathing, foot-placement, posture, etc.)?