Wednesday, January 6, 2016

Steroids

I was reminded of the 2007 steroid controversy while reading an old issue of Sports Illustrated. When most people thought Bonds had retired from baseball, an article in this magazine disclosed Bonds trying to secure a position on any lineup.   He even made an attractive offer by agreeing to just 200k/year, a rate among the lowest-paid athletes.  Remember this was the summer after Bonds had come off of his 2007 home run record. 

Bonds' lay-off is because Congress and millions of fans have a lack of understanding of steroids. By association, Bonds’ steroid scandal made him too “controversial” for any team to consider him for a place on their lineup.  This fallacious consensus shows how little people know about steroids, drugs in general, nature vs. nurture and how professional sports work.

Believing that injecting steroids instantly turns you into a Bonds-caliber player is pure naivete.  All steroids do is is act as an anabolic hormones, something your body already produces.  This is in the form of testosterone, a hormone that is found in both men and women.  There is a higher amount in men, explaining why they are more muscle-dense than women.  Testosterone encourages the retention and building of muscle.  T also favors the breakdown of fat and release of glycogen in the form of glucose for the body's source of energy.  This is another action of anabolism.  

Bonds and many other athletes choose steroids not out of laziness but because they want to continue playing at the same intensity. Steroids are not for those who are trying to cut corners; if you’re not training, practicing or eating a proper diet, you will turn into a mush.  This is exactly what happens even when you are not a steroid user.  Barry Bonds was training for six to eight hours a day when he was at his peak.  That diligence made him a superstar in the 90's before he even anticipated steroids.

Bonds was already a highly-accomplished player throughout the 90's.  His batting average during his college career was .450.  That's not something you acquire from injecting synthetic hormones and then hitting the weights.  You must have good fundamental skills for a sport to do anything that is that technically amazing.  Bonds is by no means lazy.  Just making it to the professionals is standing out of thousands of other outstanding players.   Bonds started taking steroids well after he had already established a name for himself.

Then he turned 40.  For those of us who are not there yet, this is what that means for an athlete of Bonds caliber: you no longer roll out of bed easily at 5:30, carbohydrate load, caffeinate and then workout and practice for the rest of the day.  The late 30's is when an athlete's lifetime of wear and tear starts taking a toll.  Bonds resorting to steroids was to continue playing at the level he was.  THis is a testament to how willing he was to keep working just as hard as he had when he first decided to be great at baseball.  His mind was willing but his body just wasn't keeping up the way it used to.  As any athlete would argue, most of your talent comes from the amount of work you put into.  Very little has to do with "innate" abilities.

In an article dated September 6th, 2011, a newspaper, Mail&Guardian, ran an article on ultra marathon runner, Dean Karnazes.  Exercise physiologist, Laurent Messonnier from the University of Savoy in France studied Karnazes and had incredible findings.

One of Karnazes' unique bodily features was specific to his VO2 max, a measure of the amount of oxygen a person can intake and then circulate to their bodily tissue.  The average person has a measure of 45 milliliters of oxygen per kilogram of body weight per minute. With proper training, 60 is possible. Mr. Karnazes' is 85, an innate and anomalous level.

Messonnier also found Karnazes' lactate levels to be completely abnormal.  Lactate is the acid that fills the muscles during strenuous activity if insufficient oxygen is not delivered.  Lactate can then be shuffled back to the glycolytic cycle to be used for more energy production.  This process, however, is very slow, resulting in acute muscle soreness.  To no surprise, Messonnier found that Karnazes had the lowest recorded lactate levels than any other athlete ever.  Because of his high VO2 max levels and mutant ability to recycle lactate, Karnazes can run longer without pain and recover faster.

The only difference between Bonds and Karnazes is that Karanazes did not need steroids to do what he does.  But if you're going to disqualify someone with an "unnatural" advantage, you have to disqualify someone with a "natural" advantage. You can't get up to the level of Karnazes without genetics.  The Bonds trial is now saying that there are legislators who are allowed to split hairs on the subject.  Advantages, whether they are inherited by natural or synthetic means, are all the same.

Athletes still have to train hard.  Karnazes still has to run from San Francisco to Palo Alto every day to keep up his prowess.  Bonds has to be up at dawn doing snatches and clean and jerks.  Whether they were born with their unique physiology or acquired it is subject to dispute. The uncertainty is whether or not Karnazes was able to acquire this physiology or if he was born with it or if it was a synergistic or epigenetic process.  Even an advantage is genetic or artificially inherited, you won't become great unless you take up the second job of perfecting your craft.  This goes for any profession, not just athletes.

If they're lucky, an athletes’ careers only last until their early forties.  Some gymnasts peak in their late teens.  When a player’s performance starts inevitably going downhill, their paycheck and draft chances follow.  It's not like government where useless employees stay on the payroll just because no one has the hear to fire them. Just like the people at Enron, sports players will cut any corner they can to keep their lifestyle.  Bonds may like baseball, but he ultimately has a wallet he is trying to keep filled. If that means having to take steroids, he will do it.  Anyone would do what Bonds did.  Being one of the greatest players in the history of the sport comes with a lot of pressure.  Age is just a sword of Damocles for everyone but even more so for an athlete.  No one has empathy for Bonds because no one knows what its like to be the best.  Next to that, no one knows what its like to lose that title and to fade into obscurity.

The mindset that athletes like Bonds are desecrating the spirit of baseball is another subject for scrutiny.  Baseball fans think the sport is no longer the apple pie national past-time they like to believe it once was was.  Understand that professional sports is a business.  "Selling out” was news from two centuries ago. To become good at something and get paid for is what we call capitalism, the basis of which America operates.  By association, this is the spirit of American sports.  If you knock "selling out" in baseball, you're really knocking the entire notion of capitalism.  To be betrayed with athletes' steroid use is the same gullibility for those who felt betrayed by the 94-95 Baseball Strike.  News flash: Santa doesn't exist.  Also, athletes aren't infallible and they want a 7 figure paycheck.

To drive this point home harder, in 1997, Mark McGwire outperformed Sammy Sosa for the season's home run count.  But Sosa made more money than McGwire.  This is because Sosa bowed down to more corporate feet and loaded up on more endorsement deals than McGwire.  In 2003, Kobe Bryant endorsed for Nutella, a desert spread that he has probably never eaten.  Before that, Shaquille O’Neil shilled for Pepsi Co. and Michael Jordan for Coca-Cola and its subsidiaries.  The spirit and integrity of baseball already has been hijacked by consumer- and commercialism.  The day someone decided to put sports on TV was the day that the concept of sports for their own sake died.

All Bonds wanted to do was keep playing baseball. The desire in spite of old age is the very baseball spirit that everyone claims he’s destroying.  Playing because you want to play and seizing whatever means to do it is heroic.  Finding ways to continue doing what you love regardless of the internal and external consequences is a devotion most of us have yet to experience.

Retiring because of the cultural views of old age is a nonsensical.  Bonds entered middle age.  This carries many daunting implications for both your body and reputation.  Bodily, your muscle mass starts dropping or becomes harder to maintain and more so to build; your maximal power output and sprinting speed wanes; your midsection starts enlarging; energy levels start decreasing and the mind starts losing its edge.  This is why anyone starts taking steroids who is in organized sports.  Your career depends completely on your physical abilities.  When your physical abilities start to deteriorate, it's a slow and embarrassing road to retirement for an athlete.  To keep his sporting career alive, Bonds turned to steroids.  Even regular men have turned to taking steroids for these exact same reasons.  The loss of the benefits of testosterone is the very reason why synthetic steroids were invented in the first place.  Bonds' T count started dropping and the solution was to start juicing.

Compound this with what we all know about how the general public feels about celebrities who are past their prime.  Think of all the criticism Madonna, Mick Jagger, Hulk Hogan, Meg Ryan, Marissa Tomei and even Michael Jordan received for trying to Weekend at Bernie's their career. For that matter, think of any old celebrity or public figure.  Eventually they all become the butt of old people jokes regardless of how loved, inspirational or revered they were in their prime.

Numbers dictate sports.  People think that steroids make these numbers meaningless.  One of the ongoing arguments is how many home runs were because of Bond's athleticism and not the steroids.  As stated before, Bonds was already a superstar player.  Another aspect to consider in this is the highly nebulous definition of a drug. The FDA defines it "articles other than food that are intended to affect the structure or any function of the body of man or other animals.” This definition can be construed as basically anything one can put into their body.

Like Bonanza Jellybean said in Tom Robbins’ famous book, Even Cowgirls Get the Blues, “every living thing has a chemical composition, and anything that is added to it changes that composition. If you eat a cheeseburger or a Three Musketeers bar, it changes your body chemistry. The kind of food you eat, the kind of air you breathe, can change your mental state. Does that mean you're drugged?"  By the FDA and Tom Robbins, we can rightfully say that hot dogs should now be investigated to see if they may have given Babe Ruth an unfair advantage for his home run records.  After all, he never seemed to go a game without one.

Another clearly defined performance enhancing drug that is still legal in sports is caffeine.  It works as a stimulant by creating a cascade effect that ultimately results in the body's sympathetic nervous system response.  This same mechanism is also why caffeine causes the user to crash later on: the "arousal hormones" that should have been released throughout the day are used up in mere hours.  To address this deficit, one either sleeps to synthesize more hormones or takes more caffeine. Yet it caffeine is only being "closely-monitored" but steroids are banned.

Just like Babe Ruth and his hot dogs, it can never be proven or disproven whether or not steroids even helped Bonds. As stated earlier, no one was interested in Dean Karnazes until he started breaking Guinness World Records for endurance running.  If Bonds had not take steroids and ended up hitting 800 home runs we would be applauding instead of indicting him.  Also stated earlier is to accuse Bonds of cheating is to assume that one can take steroids, not have to work and automatically become a rock start athlete.

Drug effects can vary.  What is detrimental to one person can be advantageous for another.  The assumption that steroids can have nothing but advantageous effects would have been reasonable had it not also been in lieu of another drug scandal that transpired a decade before.

Gary Hall Jr., in 1998 was disqualified from sports for a year after being drug-tested positive for THC, the active chemical in marijuana.  Hall was a world-record holding short distance sprinter in swimming. In 2004, he was the fastest swimmer in the world. His 50 meter freestyle was clocked at 21.76, a speed technically faster than what Michael Phelps in his prime could reach.

When Hall was DQ'd, it was on the grounds that marijuana stands on the same echelon of abuse and effects as steroids.  To name one source, the British  Medical Journal puts cannabis as the least harmful drug anyone can use.  The effects are psychoactive and sympathetic, meaning they induce the "rest and digest" response of the body.  Specifically, cannabis is a depressant.  Lumping cannabis into the same category as steroids puts a major inconsistency in the legislative treatment of drugs in organized sports.  If cannabis can disqualify someone from professional sports, then alcohol should also be grounds.  Yet all Vin Baker ever got was a non-renewed contract for the Rockets.  He was a binge drinker and an Olympic and MVP star.  No one even questioned whether alcohol might have made him into a drunken master on the court.  And Baker is not an isolated incident.    

On personal note, it's easier to destroy than create.  Most of the criticism towards Bonds comes from the armchair philosopher fans.  As if they know what it's like to get up early in the morning to practice batting, train the entire day until sunset in the weight room.  It's a discipline and a type of work that very few people can emulate, let alone empathize with.  Making it to the pros is is a faraway star when you start training as early as your first steps.  Few people can understand and invest, day in and day out, year after year, injury after injury, with nothing more than blind faith and hard work.

Regardless of how many crazed fans will spit vitriol on the contrary, athletes are people. They pass gas, cry, womanize, have bad habits and will - for lack of a better word - cheat by taking performance-enhancing drugs.  But many regular people have and will cheat if their life's calling and purpose are at risk.  

Friday, October 11, 2013

Bridge-to-Bridge

       So the Bridge-to-Bridge was a huge success!  The gathering started at 7:30 at Justin Herman Plaza on the corner of Market and Steuart Street.  That is the piazza that has that weird abstract art fountain in the shape of elongated cubes, with water coming out the ends.
Eat your heart out, MC Escher.
       The actual race started in front of the Ferry Building, followed the Embarcadero along the piers, past Fisherman's Wharf and Aquatic Park, up Fort Mason, through the Marina, along Chrissy Field, turned around at the bottom of the Presidio and returned to the Marina Green.  The weather was in a comfortable high 60's and tapered off to high 70's at the height of the day.  I had stashed some clothes in my locker at the gym, thinking I was going to need to change immediately into warmer attire after the race.  But that day was an anomaly for San Francisco, so I was able to stay in my sweaty, damp running clothes and not freeze my ass off.  


       Finishing time for your's truly was 37:50.  Pacing was around 9.6 mph, which is roughly a 6:06 mile per hour pace.  A little bit under 10 mph.  That is my best time, so far, for a 10k.  Unfortunately it wasn't official. That's right - I have relapsed and am crashing races again.  Can't help it - I compete too much.  I'd go broke from entry fees if I paid for every single race.  Besides, I'm not paying 50 bucks for a 6.2 miles race.  I have crashed cheaper races that were longer distances before.  Plus I thought it would be more bad-ass to show up, clean house and then casually go home.  I'm cocky like that.
        My client and friend David also showed up to the race.  We met up at the end and had a nice walk back along the course all the way to the Embarcadero train station.  David came in at a very respectable 55:00 minutes.  David has been a client for 4 years now.  David was and still is an avid hiker.  Before me, he had never worked out in a gym before.  4 years later he's a running and weight-lifting machine.  What an inspiration!     
The two champs!
       I had crashed the night before at Charle's house.  After showering at his place after the race, we went to Squat and Gobble at Haight and Fillmore.  Charles had eggs benedict, I had a Greek Omelette.

Squat and Gobble.  For some reason I think gay
neighborhoods make more jokes about gayness than straight
people do.  It must be a rite of passage or entitlement thing.  

       Then we walked up to the Castro and sought out Charles' prized vitamin shop, Active Nutrition.  If you haven't been there, I suggest you pay a visit.  Cheap, high quality supplements of all kinds, a huge selection on protein bars, and, best of all, Todd, the owner, who offered to suck me off if I wrote him a good yelp review.  Totally worth your time and money.  This place puts GNC and Vitamin Shoppe to shame.    

Judging by its appearance, you wouldn't think the owner
would be soliciting sex for good PR.
       Afterwards, I said goodbye to Charles and his cats and headed home for Abnormal Psych homework.  And that concluded my day.  
       Stick around on the 20th for Morgan Hill Half Marathon.  This time I plan to beat that 1:22 official time.  That's right - I am actually registered for it.  I have an incentive to do well.  This should be interesting.    

Tuesday, October 1, 2013

Upcoming Events

I recently went on a splurge for events and signed up for about 5.  Here is a preview of what I will be doing in the upcoming months:

October 6th, 2013 at 7:30 AM: The Oral-B Glide Floss (No, really) Bridge-to-Bridge.  Weird that they would actually put the completely non-tangential race sponsor's name in the title of the event.  Not "brought to you by" or anything in that nature.  This race will start at the Ferry Building on the Embarcadero and go all the way to the Golden Gate Bridge.  I will be doing this double.  The race itself is a 10k course.  I will be doubling it by running to the GGB and back to Justin Herman Plaza.  You're all welcome to join me or come cheer me on in a tutu.  No exceptions for the tutu if you choose to do the latter.


Sunday, October 20th at 7:30 AM: Morgan Hill Half Marathon.  Located in...Morgan Hill, a beautiful rural area South of San Jose, this course goes around the town and past Uvas Reservoir.  Lots of hills and great views early in the morning.  The course is one giant loop.  




Saturday, November 2nd 9:00 AM: Envirosports Stinson Beach Trail Half-Marathon.  This will be my third time running this event but my first time only doing the half.  As stated before, recovering runners, like alcoholics, need to be tempted every once in a while just to prove their willpower.  This event is the proverbial bottles I keep the cabinet.  Beautiful course that runs up the Mt. Tamalpais trails and through the redwood forests and along the Dipsea Trail.  Probably the only race you'll ever do that actually starts on the beach.  Winner take home a rubber chicken.

Sunday, November 24th at 7:00 AM: The Men's Health (That's more like it) Urbanathlon.  11 Miles of running and jumping over cars, climbing over buses and crawling under caution tape.  Take a look at the picture on the left.  It's about to get real.  Starts at Willie Mays Plaza in SF and ends at Crissy Field.  This is a way to explore the city in a way you never have. 


Sutter is way cuter than Jerry
Sunday, December 8th at 7:00 AM: Sacramento International Marathon.  The fastest marathon in the country due to its relatively flat course.  This will be my fourth time competing in this race but the first time I will only be doing the half.  I expect to get a sub 1:18 on this.  Hopefully.  Course will be starting in Folsom and ending at the State Capitol.  Hopefully Jerry and Sutter Brown will be there.



Thursday, September 5, 2013

The Perfect Running Program


       I have always noticed that most runners' mantra is more running.  Want to lose weight?  More running.  Want to get faster?  More running.  Got an injury from running?  More running.  It's as if running was their way to Mecca or make them reach nirvana.  Running.  And when you are sick of running, more running.
       I know this better than anyon
e else.  After all, I was a hardcore runner for years.  More specifically an ultra-marathon runner. 

But like alcoholism, you realize you have a problem and then you trying to fix it.  I have been a triathlete and recovering runner for two years now.  I'd like to thank group.
       Today's particular post is dedicated to the perfect, injury free running program.  Typically I tell people that the secret to being a strong runner is cross-training.  But since everyone reading this is probably sacrificing a goat to Hermes, we'll focus on just the running.
        Your basic program of running should consist of 3-4 days of running.  I saw 3-4 because I strongly urge you to have one of those running days be some other form of cardio.  Be it swimming, biking or stairmill but still using the same template of training that would have otherwise been done for running that day.  The other three days are two days of strength training and a day of stretching and/or easy yoga.

Tuesday
       Let's say that your first day of running starts on a Tuesday (I'll explain why Tuesday later on).  On this day you will be doing a moderate intensity run of moderate distance.  Rather than thinking of this in terms of distance, think of it in terms of time.  Do however many miles in 45-60 minutes, including your five minute warm-up and warm-down.  The objective here is not to burn out on this run but rather to "get the miles in."  And when I say moderate intensity, I mean your heart rate.
       If you don't have a heart rate monitor, now is the time to get one.  It is an indispensible tool for all of your running days.  In this particular run, you want your heart rate to be at 75% of your maximum heart rate.  Don't know what this means?  Take 220 and subtract your age off of it.  What that yields is your absolute maximum heart rate.  Meaning if you go beyond that number, you're joining the Jim Fixx Club.


Look at that sloth: just a heart attack waiting to happen
       Multiply that maximum number by .75 and that is the heart rate at which you're doing your moderate-moderate run.

Wednesday and Saturday      
       The day after your moderate run, you're doing strength training.  Assuming you're a beginner, you should be doing light weight with reps of 20.  Address all of your larger muscle groups first.

Flat Dumbbell Chest Press
Bench Press
Machine Chest Press
Push-ups
      

       Hit bench press/dumbbell chest press/pushups/upright chest press for the pectorals.  There should be no reason to do more than one of these exercises.  All you as a runner need to do is keep the chest strong so that it's not just dead weight.  A useful muscle is strong and burning calories at rest and is not atrophying and ruining your posture.
 
Clockwise from Top: Pull-ups, Pull-downs, Seated Row


       For back, do pull-downs/pull-ups and seated rows/prone rows/T-bar rows. 
  

Reverse Flies

       For added benefit, burn out the lower trapezius immediately after either of these exercises by doing bent reverse flies with no weight to failure.  This is less a weight exercise and more for posture.  You're doing a lot of running.  To avoid those annoying aches and pains in your shoulders and upper back (you know those), this exercise should actually be done everyday.  But immediately after the major back exercises, this postural exercise is very beneficial.
      



For legs, do squats/lunges/step-ups/Bulgarian split squats or leg press.  Do not let leg kick outs, seated leg adductor/abductor or hamstring curls be your bread and butter for legs.  Those particular exercises are single joint movements, meaning they do not involve all the muscles as part of a compound, strength movement.  Leg curls and extensions are isolated exercises.  Since you're a runner, you need to train your legs in a more functional way, meaning multiple joint movements.
       You're also thinking, "I don't need to do leg work - I have strong legs because I run all the time."  You have officially killed me.  How do you like that?  My mom is going to cry because of you. 
       Your legs are not strengthened through running - they are conditioned.  Don't believe me?  Get on to the back squats and see how low you can go and for how many reps.  You'll be surprised.  Running works your endurance muscle fibers.  Weight training day is devoted to strength muscle fibers. 
       Now you're probably thinking "Well if I need well-conditioned legs for running, then why do I need to do strength training?"  Congratulations - you've  revived and killed me again.  But in all seriousness, strength training is how you fix muscular imbalances.  If your hamstrings are stronger than your quads, this makes you more prone to injuries such as pulled muscles.  If your glutes aren't strong and/or integrating into your running stride, you're not running efficiently.  Weak glutes are also the number one cause of knee and ankle pain.   
       The point of loading the muscle with a contraction and extension with repetition is meant to "wake up" muscles, encourage better posture and work your core.  If you can hold good form under a load, you'll be able to at no weight for long distance running.  You'll also be able to recover faster from your long runs because strength training makes your body more efficient at converting metabolic waste into energy.  And of course, weight training strengthens tendons and bones.  This means less injury which equals more running.  You strength train so you can continue to train. 
       But I digress.  After legs, hit shoulders.  Do this with either military press, overhead press or lateral raises.

       After all of this, you can do what I call the "spot work."  I'm a vain person, so I always do my biceps and triceps during this time.  These aren't really important muscles for running but they look nice.  If you're so inclined, like me, do some sculpting and isolated strengthening on your glutes with some weighted bridges.  For quadriceps, do the leg extension machine and for hamstrings do the seated or prone hamstring curl machine.  Alternate between single and double leg for these exercises. 
       If you don't know whether or not you should be doing leg curls or kicks outs, think back to the day after a long run.  Which muscles hurt the most are your weak links. If it was your quads, then those need extra attention.  Strengthen them with leg kicks outs.  If the hamstrings were a bit tight it's time to add leg curls to your routine.
       Finnally, end the work out with some calf raises.  The trick with these is going slowly, doing many reps (20-30) and not going past the horizontal.  I stay on the floor for these.  Reason being, the calf's range of motion does not fall below this particular point.  Any excess flexing and extending of the muscle is only going to aggravate the Achille's tendon.  And believe me, you need that shit strong if you expect to be pounding your feet for hours at a time on pavement.  Nothing is more enfuriating than having something miniscule like the Achille's tendon tear on you, keeping you out of the game for 6 months.  Everything counts.  Your calves are what hold all your weight.  Take care of them.  Stretch, strengthen and foam roll.  They're the wheels on your car.  If something happens to them, you're SOL.

Thursday
       Probably the most important day of running for you: lactate threshold day.  This day of running is meant to be as intense as a Sam Kenison stand up routine.  It's not long but it is on par with a Crossfit (sadistic) aerobic workout. 
This one goes to 11.
        The name of the game of lactate threshold training is quite simple: 5 minute warm-up, 20 minutes of balls-out speed, 5 minutes warm-down.  Remember that 220 minus your age equation I mentioned earlier?  For this run you're aspiring to stay at 95% of that number.  I'm not exaggerating when I say you should be on the verge of vomiting.  This is the run that you should fret the most in your week.  The idea is to do more and more miles within this 20 minutes each time you do it.

Yes, something like that.
        Take care to have a very easy warm-up.  The perfect warm-up is not stretching.  Do that after the run.  A good warm up for running is easy running - a jog if you want to get technical. 

Friday
       Friday is interval day.  Whether it is hill or speed interval (alternate each week on this), the idea is the same: 5 minute warm up, sprint for a certain amount of time and then recover for a much longer time.  Use the chart below as a guide.

The rules are flexible.  I switch every week.
       The faster or more conditioned you become, add more intervals.  Once this becomes too easy, shorten both intervals and up the intensity of the spring.  Rest intervals should be at a pace that is slow enough for  your heart rate to get back down to 65%.  Don't be ashamed if you're shuffling your feet at 1mph; this should be all you can do if you're really sprinting your hardest. Rest period should always be twice as long as the sprint for optimum recovery.
       For this workout, I recommend a treadmill.  It is difficult to find a uninterrupted straightaway when you're on the street.  You've got other pedestrians, crosswalks, stop lights, and, worst of all, children.  It's also impossible to keep track at which speed you're staying.  The idea is to get faster.  If you don't know your speed or keep having your sprints interrupted, you're not going to see the benefits of interval training.

Sunday
       Long run day.  Take this one at light-moderate intensity.  If 65% is to easy, take it up to 75%.  The idea of this one is to keep a pace that you can go for twice as long as you're running.  Rather than seeing this work out in terms of distance, think of it like the moderate run: time should be your constraint.  Distance is too variable.  The first mile of your run is going to be a lot shorter than the last mile.  So instead of building these runs up by 5-10% by distance each week, increase it by time.  Example: If you do an hour and a half run one week, do your next long run at 1h35m-1h39m.
         As you are increasing over the weeks, be sure to taper the long run every fourth week.  Here is a chart to show you what I mean: 
Wax and wane, my friend.
This is to avoid injury and also to give yourself a little recuperation.  It's hard enough on the body to keep with this program.  Doing it every weekend is going to burn you out.  Doing a taper lets you rest and re-energize you for your next longer run.
       As a personal anecdote, as I was training for my 50 mile ultra, I would do a long run (about 30 miles) one weekend and then only a one hour run the next.  I finished that race in 16th out of 400. 

Monday
       Recovery.  Don't worry, exercise junky, this doesn't mean you need to sit around and do nothing.  You can get your fix through something easy like a walk, stretch or yoga class.  You should sleep in this day or go to bed early the night before.  Take it easy, carb up, engage in coitus, smoke a doob -  Whatever!  Just relax.  This is something most runners skip on, even though this is, believe it or not, where gains are made. 
       Recovery is when the muscles have a chance to take in some amino acids, repair and become stronger.  Feel free to even make this your diet's cheat day.  I recommend a pint of frozen yogurt.
 
Look at those gains being made!

       Apply these types of training to running or other forms of cardio.  Biking, stairmill and swimming all require hill and interval training just as much as running.  As I will discuss in the future, everyone also needs strength training.  Get creative and you will get fitter. 

P.S. Check in next week for my companion article to this one, already titled "Long Runs: How to Make Them Bearable."

   

 

Saturday, August 24, 2013

A Month-Long Experiment in Strength Training

       Periodization is an important aspect of a resistance training program.  Every month or so, you should change your repetition and load on your workouts.
       Let's say  you're just starting on a resistance training program.  The proper periodization would be 2-3 sets of 20 repetitions the first month, 3x15 the second, 3-4x12 the third, then 3-4x10, 4-5x8, 5-6x6 and then 5-6x5.  This is to train different parts of the muscle.  The higher your repetition count and lower your weight the more you are working the sarcoplasm of the muscle, the area that surrounds actual muscle fibers.  In lower rep, higher weight training, you are increasing the cross-sectional size of each muscle fiber.

The Mighty Muscle Belly - You're Ally at the Beach

       The question on today's post is 'which period is most effective?' 
       I gathered my body fat and circumference measurements from my one month of 20 rep training and then again from my 8 rep training.  The first five measurements are from my five superficial fat measurement sites.  In short, the smaller the numbers, the lower in body fat.  The second chart of measurements are from the circumferences of my various body parts.
       If my circumference measurements go up and my fat level goes down, it is safe to assume that I gained more muscle than fat.  If my circumference measurements go up and my fat measurements stay the same, I put on about equal muscle and fat.  If the circumference measurements go up and my fat measurements go up, that means I put on more fat than muscle 

       In conclusion, I dropped from 7.96 to 6.08% body fat within just a month of training at heavier weights and lower volume.  I also gained four pounds and and increased my body size (No wonder things were fitting a little tighter everywhere).  My first counter to the conclusion that heavier weight training yields more muscle and less body fat would be diet.
       The rule is that the more you eat, the heavier you become.  My diet, however, stayed consistently at 3300/day over the past month, which would not account for the weight/muscle gain and fat/drop. 
       Everyday for the past two months, I ate oatmeal with fruit and low sugar jam and coffee with almond milk for breakfast.  Depending on what fruit I ate, breakfast was between 700 and 1000 calories.  Lunch was consistently at another 1000 calories, with either rice, quinoa or couscous, some kind of lean meat (e.g. shrimp, chicken or turkey breast), 210 calories worth of sweet potatoes and a cup of black beans (180 calories).  Mid day snacks were protein bars, equaling 420 calories.  Supplements were 120-240 calories of whey protein and 100 calories of gatorade.  Dinner was a salad with lite dressing, mixed low calorie vegetables and avocado.  This tapped me out at around 3000-3300 just before bed.
       The other variable would be aerobic training, which would need to drop in order for my weight to increase.  But cardiorespiratory work stayed consistent during this time: 6 hours/week at 80-85% of my maximum heart trate of either running, biking, swimming or stairmill.          
       Probably accounts for weight gain could be the working of muscle fibers and not sarcoplasm accounted for more water being retained within the muscle fiber.  Muscle fiber that expands can also hold more creatine and ATP,  making a pound of muscle "heavier" than a pound of fat.
       Or the sudden change in the workout was just what my body needed and I was able to gain more muscle, thereby burning more fat by raising my basal metabolic rate (resting calorie burn).  We will find out of this is true when I go back to 15 rep training next month.  Stay tuned.   

Sunday, August 18, 2013

Carbohydrates

Last weekend, the girlfriend and I went to a wedding on Treasure Island for two of our college friends.  On Treasure Island, California Street is the main road on which the convention center is located and where all of the special events occur.

Coincidentally, a Crossfit convention was just wrapping up in the same parking lot that the girlfriend and I were pulling up to.  The irreverent mess they left seemed a little inconsistent with the "all natural" approach to their diets.  But who am I judge?

It got me to thinking about my bike ride earlier that day.  The last hour was abysmal.  It got me to wondering whether or not I had eaten enough carbohydrates for breakfast.  Breakfast that day consisted of oatmeal protein pancakes and low sugar jam and coffee with almond milk.  I discussed this with one of the wedding guests who had coincidentally shown up from the Crossfit event.  His words exactly were "why are you eating those kinds of carbs anyway?" 


Gaze upon the harbinger of your dietary demise: carbohydrates (they live under your bed).

The pondering of breakfast and the conversation with the Crossfit zealot led me to this particular post: the importance of carbohydrates in your diet.  Thanks to earlier readings of "Nutrition Essentials for Nursing Practice," I accumulated an extensive list of the importance of carbs.

Carbohydrates are the most efficiently burned and abundant source of energy for your body to fuel cells, thus muscles, physiological processes and the brain.  Though muscles (smooth and articular) can use both glucose and fat, the brain can only use glucose.  Carbohydrates also prevent ketosis.  More on that later.

When you eat carbohydrates, they are converted to glucose, which is stored in the muscle as adenosine triphosphate, the main fuel for muscle contraction and, thus, all movement in the human body.  Any excess of carbohydrates is stored in the liver as glycogen.  When the liver is at capacity of glycogen, it becomes fat, just like any excess of protein and fat.   

If there is a low amount of carbohydrates in one's diet, the body will end up stealing calories from muscle or fat to keep its biological processes going.  If you are doing something like Crossfit, the indoctrination of which demands a low carbohydrate diet, you're going to find yourself using a lot of precious muscle mass to get you through a rigorous workout.  All that hard work for nothing.

On a tangential note, the more rigorous a workout becomes, the more the body relies on carbohydrates as fuel.  If you are doing something as sadistic as Crossfit, you better well be eating carbs.

If you opt out of carbohydrates, your body will experience the following symptoms: mood swings, nausea, dizziness, weakness and depression.  As your body goes into ketosis, a  bodily state in which fat and protein is burned for fuel instead of carbohydrates, your body will produce compounds called ketones that can show up in your saliva and cause bad breath. You might also notice that your thinking gets foggy as your brain runs out of glucose to fuel its normal activity.



Above: Carbohydrate Withdrawal


As ketone levels increase in your bloodstream, your blood will become more acidic, placing stress on your heart, kidneys and liver.

Because many of the foods containing carbohydrates are rich sources of other nutrients, you might also develop nutrient deficiencies if you stop eating carbohydrate-containing foods.

The importance of carbs in the diet might force one to wonder how they got such a bad rep in the first place.  This is where the subject becomes complicated; there are good carbs and then there are bad carbs.  Ultimately, all carbs end up as sugar in the body.

Good carbs are typically complex, meaning they contain more fiber and micronutrients and minerals and won't spike you blood sugar.  These complex carbs take a longer time to digest than simple carbs.

Simple carbs are things like white flour and granulated sugar.  These spike your blood sugar levels and ultimately insulin.  Eventually the over consumption of simple carbs can lead to diabetes.  But, sometimes even these simple carbs have a time and place, like during or immediately before a workout.  We've all heard of Gatorade, right?  That's a simple carbs - just sugar and water.  Yet we consume it during prolonged workouts because its quick way to get glucose into the body.  Even Michael Phelps will eat something sugary like chocolate chip pancakes before getting into the pool if he hasn't had time to consume a high quality carb. 

Carbs have garnered controversy over the years thanks in part to Dr. Atkins' famous article "A New Concept in the Treatment of Obesity," published in 1963.  He then released a book in 1972, Dr. Atkins' Diet Revolution.

Atkins hypothesized that eating carbs such as white flour and sugar were the reason for the burgeoning obesity epidemic in the states.  Being overweight himself at one point, Atkins cut all starches and sugars from his diet, getting back to a normal weight.  He is also the one who hypothesized the whole "carbs before bed would cause the body to store them as fat" theory.  This is, however, also true of protein and fat.  An excess of calories of any kind of macronutrient will cause the body to store it as fat.  That's they way the Krebs Cycle works!

For the book, Atkins put a number of his test subjects on his diet.  Commonly overlooked, the reason why all of Dr. Atkins' test subjects lost weight was not because they lost fat but because they lost muscle and water weight. 

Ask any nutritionist and they will more than likely tell you that the best diets consist of half or slightly more of carbohydrates, 20% fat and 20% protein.  There may not be a definition of what a balanced diet is, but it should at least involve carbohydrates.  As a general rule, women should intake around 1600 calories a day and men 2200.  Calories in, calories out, as a general rule.

Above: "Caveman Diet" Proponent

Had I not frozen on the spot and forgotten all of this valuable information, this is what I would have told that Crossfit fanatic.  Instead I passively posted on my blog, where he will probably never see my retort.  Revenge is sweet!   

As for me, I'm going out to breakfast this morning.  I'm thinking waffles before the 13 mile run.