|
Interesting, I have been reading "The Competitive Runner's Handbook" recently. I'm 100 pages into 600 and have changed up my running as of last week. I've been running almost a year now and really have been doing the same thing over and over.
As of last week, I've decided to add speed training and slowly increase my distance. This book claims you want to establish a "BASE" pace that is roughly 1:45 off your desired race pace. That's roughly 9:15 for me. This is the pace you run to build your aerobic capacity at race distance or preferrably longer unless you are running long distance like a half to marathon. It slowly increases your aerobic ability which is how efficiently your body supplies oxegyn to your muscles. It also trains your slow twitch muscle fibers and ultimately how fast you get into anaroebic. Speaking of aneroebic. That's exactly what the speed training works on improving. On my first speed run last week, I ran two .5 miles of the 3.xx at 7.5-8 mph and then backed it way down until I recovered and ran at close to base pace until my next speed run. These speed runs increase your aneroebic capacity which equate into how long you can perform while your muscles aren't obtaining enough oxegyn. That's where the pain and will come into play. They are called speed runs for a reason, they help train your high twitch fibers in your muscles and improve your speed. Ultimately, when you race or run faster than your base pace, you get into some degree of aneroebic. It reflects in how long you can run at higher speeds and endure the pain. He claims that you don't want to run at race pace/distance or close to it very often as it will wear you out and make you prone to injury. Basically, save it for race day and very few times inbetween. Right now my plan is to slowly work up to 5-6 miles aerobically with speed runs every week and run another 5k to see how fast I can go. I'm shooting for 7:30 pace. |
The speedwork is really helping me. between speedwork and hills and steps, then a couple of normal runs at race pace and a long run at 1 min or so slower than race pace gives you a good mix so you don't get bored doing the same old stuff. I've been doing the speedwork for a month now and the stamina has definitely picked up. vary your speedwork also. do some at 10k goal pace and some at 5k goal pace. My weight has dropped also. i usually weigh 168-170 and now im 163-165.
|
I ran my first 5 miler yesterday at 9 minute pace and it felt great. :thumbsup: Tomorrow I'm going to speed train hills. I'm lucky to live in a location where I have access to some really good running with trails, hills, and fairly level ground. The more I read, the more I realize how it's benefited me to practice my up and down hill running.
Let's talk about the types of FAT in food..... Saturated Fat: Red Meat, Whole Milk, Butter, Cheese, Ice Cream, Coconut Milk......etc.. Raises bad and good cholesterol Polyunsaturated Fat: Fish and the following oils: Corn, Soybean, Safflower, Cottonseed Lowers bad cholesterol and raises good Monounsaturated Fat: Most Nuts, Avocados, Olive Oil, Olives, Canola and Peanut Oil Lowers bad cholesterol and raises good Trans Fat: Most Fried Food, Most Margerine, Partially Hydrogenated Vegetable Oils, Most Commercially Baked Goods Raises bad cholesterol and lower good --------- Fat is an important ingredient in your diet. The key is to eat the "Right" fats. A diet rich in Saturated or Trans fats increases your chances of heart disease substantially. While a diet rich in Polyunsaturated or Monounsaturated has the opposite effect. I'm not saying to cut all the saturated fat out of your diet, just pull back on the reigns and eat it in moderation. Substitute some wild salmon for a steak or some Almonds instead of potato chips. Dip your bread in olive oil and balsamic vinegar instead of butter or even worse, the fake butters that are full of trans fat. Look at the labels. It's all there for you, you just have to educate yourself. It's your health and life. I just finished this book and highly recommend it: http://www.amazon.com/Eat-Drink-Be-H...and+be+healthy |
Also go to a stadium with a lot of steps and go up and down and when you get to the bottom do 15-20 pushups. Work your way from one End to the other and back. That really helps your quads and it hurts too.
|
Having new years resolutions is really a round about way of setting goals. The difference is that most start the year with good intentions but fail to act. Real goals or resolutions must be written down in a place where you will review them on a regular basis. To take it one step futher. Every goal should be followed with a plan for achievement.
For instance: Your goal is to Lose 10 lbs Track my diet by writing down everything I eat daily (Educates you on calorie and nutritional content) Work out a minimum of 4 days a week for 30 minutes Read a book about nutrition Exchange soda for water To have more, we must first become more. -Jim Rohn |
Negativity is NORMAL. In your lifetime, you will never escape mental negativity from your past or present. You will NEVER escape all the negative influences in your life depsite your efforts. It really comes down to controlling how you think which ultimately is the end effect it has on your life.
One of the best ways to fight back is simply with positive influences and limiting your negative influences. Negative: Watching ANY news program Your debbie downer friend That guy at work with a bad attitude Positive: Starting your day with an inspirational book Quality time with your kids or spouse Educational CD's in your car Calling the RIGHT friend Which leads me to my next thought: Associations You must look at the people around you in life and ask yourself? What are they doing to me? If they are a great friend but a debbie downer, you may need to limit your association. If their is not one positive reason to keep that person as a friend, you may need to disassociate. If you have made a new friendship with someone of positive influence, you may choose to increase your time and association. |
Balance
A continual challenge in life to find the right ingredients. The need to continually adapt to keep things interesting when your taste and ideals change. As you become more educated and experienced. With wisdom comes baggage and greater expectations for the game of life. Balance in life is determined by so many variables. Family, Work, Health, Diet, Relationships, Spiritual, Benevolence, Interests to name a few. 2012 was the year of change for me. It's the year I started working hard on personal development, my philosophy, my attitude, my relationships, my knowledge, my finances, my health, my diet, and the list goes on. I was able to change the direction of my life. As Jim Rohn would say, the set of my sail. I started with my health. I went from 195lbs at the beginning of 2012 to 169lbs at the end of 2012. Forming the new GOOD habits consistently working out 4-6 days a week for only 1/2 hour a day. Easily the best shape of my life. My nutrition completely changed. I went from 40-50 beers some weeks, fried food, on down the line to a diet from the old school. (What really works) Fruits and Veggies, Nuts, Lean Meats, Whole Grains, Greek Yogurt, Low to Non Fat Dairy A metabolism that is in high gear. I purchased two investment properties and paid off my daily driver. I made some other smart financial choices and increased my yearly net sheet by over $28,000! I worked constantly on personal development through education. Specifically, educating myself for an hour most days through CD's in my car to reading a good book in the morning and almost every night before bed. I read more books last year than I've read cumulative since graduating from high school. I volunteered for the big brothers/big sisters program. I formed a very solid and positive relationship menoring an 8 year old boy in down town Las Vegas. I improved my attitude and outlook on life by controlling my influences, forming new friendships, adding knowledge and tools to my life. Clearly, all these changes made me a better spouse, better team leader, and a better friend. At the end of 2012, I sat down with a good friend and we reflected on the year. That's some big swings at life in one year. Some HUGE changes. It wasn't always easy. Reflecting on it was a crucial step in the process. To look back at all the hard work and learn from it. I found that through all my changes, I had lifted my foot off the business gas in pursuit of my personal development. I had neglected to put 100% effort into my business in 2012. It reflected in my attitude about my profession, negatively. The lack of effort at work was the source of my soured attitude. My focus was simply to much on the personal side of the equation. In my normal fashion, I wanted big changes, NOW. I had goals and I was going to make it happen! I hadn't realized how little effort I was putting into work in pursuit of my new ideals. In 2013 I'm going to continue to work on personal development and all my other good habits. However, my foot is back on the business gas to bring the balance back closer to that perfect recipe. One of the changes I've made is moving my workouts until after work. Reserving that morning energy for the office and getting an earlier start. One of the things I've learned from this whole process is to have an accountability partner or two. Someone that you can set down with and can look at your life from the outside looking in and give you a different perspective. I've scheduled a lunch with my buddy every month. I've started keeping a business journal to keep myself accountable. I don't personally feel it's possible to ever perfect life and it's balance. I do think it's crucial to continue learning, changing, improving through personal development. Be a scholar of your own life. |
Quote:
Saturated fats do NOT increase any risk of heart disease. Transfats, canola oils, margarine.. all that junk does. Saturated fats are the best for you out of all the fats, in organic eggs, butter from grass fed cow. Raw milk from grass fed cows, and from animal fats. Todd, check out Nourishing Traditions if you want the know what is truely good for you. Most of the stuff you got it right, but your body needs saturated fat like an engine needs oil. There is a LOT of 'unlearning' that needs to be done about these topics. http://www.amazon.com/Nourishing-Tra.../dp/0967089735 -------- Progress report, lately I'm feeling like a nascar who doesnt need pit stops. I've cut out a LOT of ALL grains and sugar in my diet. I'm eating meats, eggs, fish, vegetables butter and dairy with a little bit of grains.. not much. I think my steady increase in consuming Raw milk has made the biggest change in my health. It is truly a super food. I am hoping that is cures my allergies this spring too. We will see. Our challenge today is finding REAL food that is not toxic. You want it Raw and you'll feel like a million bucks. My belt is 2 notches smaller since Christmas.. I don't get much exercise either.. just normal activity. Everyone, please watch and give me your feedback... wheat is in 'everything' |
For the runners here.... some interesting information...
http://lewrockwell.com/mercola/mercola253.html |
Tony, I'm not disputing that saturated fat in moderation is good for you. You can feel great and be on the road to bad future health. People smoke and feel great, they eat fast food and feel great, they drink to much and feel great...... I'd like to see your cholesterol levels living by your ideals?
I can't agree with you that it's better for you than olive oil or Omega 3 fish oil. These fats increase good cholesterol and decrease bad. I prefer to take my information from studies vs. one doctors opinion. That's why I like the nutrition book I reference written by a Harvard professor. It's based on long term studies. |
Quote:
|
Quote:
If you don't want to buy the book I linked, please read the intro pages free on Amazon. I agree olive oil is outstanding and so is Omega 3, but there's more to it. Store bought fish isn't complete, as are store bought eggs, etc. They're simply over processed for profits. Not bad for you, but not near as good and they can be. As for my cholesterol, I don't know and I'm not worried about it really. The brain is 77% cholesterol. Your body needs it and actually produces it. The body is an amazing machine.. it will self balance your pH, but if you put junk in, it has to work overtime to do that, and a constant break down and regeneration of cells is not a good thing. I try to eat clean as possible and let my body do the rest. What did you think of that wheat video? As they say... were not in Kansas anymore. |
Question for the knowlegable
Realizing that I am asking for opinions here not facts.. May I ask a question.
Last year over the course of 10 months give or take I lost 100 pounds... By simply eating better foods and exercising more.. Pretty strait forward approach.. (i can share the details for those interested.. but this was not a "diet" or a method.. just strait forward put in good stuff.. and have an calorie deficit at the end of each day/week. Now here is the question... How the heck can the body.. put on 50/60 % of that in a month? This is what happened to me as I took off for a month due to a torn calf and the holidays... Holy hell I cant believe how fast i packed it on... Is thier somthing up with the way my body works? |
Quote:
I eat steak, butter, and milk products, in moderation. I'm not sure what to think about the wheat video. I have trouble believing one doctors opinion. There are to many motivating factors to go against the grain so to speak. :D Quote:
|
Quote:
My wife actually suggested the same regarding the Thyroid because she also cannot make heads or tails of a rapid gain like that... for me its what I have experienced my whole life so it doesn't seem weird.. I expected 20 maybe 30... but I am tipping 270 from 219 (orig weight 350) |
Quote:
2yrs ago I went on a heavy wheat/fiber diet.. I was crapping blood. I don't eat shredded wheat and anything 'high fiber'. My fiber now comes from fruit and vegetables. Store milk isn't that good for you, and actually it grosses me out since I've been drinking raw milk. I don't like the idea of my milk being boiled and killed, all the good enzymes are eliminated. Plus, milk from a factory cow pumped with vacinees and antibiotics is not good for you. And store butter is made from that... Read that book into... the pieces all come together and it makes perfect sense. Humanity didn't always have these high rates of heart disease and cancer... this is all a result of toxic food and a bad diet (pro whole grain, low fat) that's pushed by the establishment. |
Quote:
Do yourself a favor and find some middle ground. Running 20 miles a week for most is just unrealistic. You did exactly what I've been talking about in this thread from day one, you were on an excercise program that is unrealistc and that means you'll never stick with it. Start tracking your diet through myfitness pal or an old fashioned notebook and get back to excercising 3-4 days a week for a half hour only. I'd still get a full blood work analysis including thyroid, B and D vitamins. Quote:
Where you source your food is also crucial. It's a dirty world out there and most food companies care about one thing, $. That's why I'm continually studying ingredients and labels. The bottom line is that it's mans hands that has done the most damage. Engineering processed foods to sit on a shelf for 5 years with every additive known to man. High fructose corn syrup which has contributed to obesity. Trans fats that are in most fried food and products like margerine and crisco are horrible! They raise cholesterol sky high and that's one of the reasons I'm not sold on your book. I personally live by Jack Lalanne's ideals. He lived to be 97 years old and was full of piss and vinegar. That's a track record! Lot's of fruits and vegetables(unlimited), whole nuts, Wild Ocean Fish(Salmon, Tuna, others) low fat or non fat cottage cheese/Greek Yogurt, whole grains, mostly lean meats, and limited red meats. Good foods make it easy to read the labels. If it's processed, I avoid it at all costs. For instance, my peanut butter. (Peanuts, Water) It's really the foundation and the basics of nutrition that has never and will never change. It's like most things in life, people make it to damn complicated. I prefer a balanced diet over a diet high in saturated fat. She could be right, she could be wrong. I'll live by Jack's advice. |
Quote:
Its almost impossible to have that much weight gain that rapid by just letting your eating habits slip over a month. i suspect you might not be monitering your weight and caloric intake and might have the time frame of the weight gain wrong? For me food was an addiction so to this day i still log my weight daily along with EVERYTHING i eat and its calories and protein just so i dont slip up and i can catch any unwanted gains. Usually you see rapid weight gain in a crash diet because your metabolism will slow down so when you start eating poorly the body turns the calories into fat. If you feel like these do not apply to you i would consult a physician to make sure everything checks out. I have lost 70lbs since last january so i can relate to what you did,went from 290 to 217. |
Quote:
And yes it really is very simple. Our ancestors were very healthy, their diet was raw milk, butter, animal fats, fruits and vegetables. It's on since our modern western processed diet has our health gone to crap. :cheers: I would try it though! Add on the butter, eat those eggs. Dont hold back.. if you gain wait, then come back and tell me I'm wrong. To this date.. I've been doing it and have lost 5lbs! That's because processed grains and sugar and not in my diet. |
Tony, margerine can be full of trans fats due to the hydrogenation that turns the vegetable oil into a solid. It changes the molecules. That's how trans fats are made. My Harvard book said the same thing.
http://en.wikipedia.org/wiki/Margarine I'm not worried about the weight gain. I struggle keeping the weight on at this point. Now at over 6 months of consistency in my diet and excercise, my metabolism is off the charts. My pallet has changed. I grew up in Iowa so naturally, the midwestern diet was in my blood. Today, I really prefer Salmon and a really good salad(7-10 veggies) over a steak and baked potato. Polish dinner off with a papaya and some blueberries. :D That being said, I still crave a hamburger or steak. With my B12 deficiency, it's important for a balanced diet anyway. Since B12 is stored for 2-5 years in the liver, I can't blame my recent nutrition since I've always ate plenty of red meat. |
Vitamin D
I found this very interesting. I'm currently working with a Doctor and his Wife. We have discussed health and nutriton many times throughout our relationship, naturally. He said, that a huge majority (Over 70%) have a Vitamin D deficiency. Now, we live in the desert and enjoy 300 days of blue skies and sunshine. It doesn't make much sense at first. I got to thinking about it and humans started out life with no clothes, we used to be forced into manual labor, OUTSIDE. Now, a majority of the public spends most of their time indoors pushing buttons. I spend more time outdoors than average but he said it wasn't enough. He said, unless you are spending 20-30 minutes MID day outside with your shirt off, you are not getting enough vitamin D. He said the atmospher eats up the UV rays early and late in the days that help create vitamin D in your body. I've been impressed with his ideals on health so I sent Kelli to him to get a physical and blood test. Sure enough, her blood test came back with her being deficient in vitamin D. She's very light skinned but, the darker you skin is, the harder it is to absorb the sun and make vitamin D. Vitamin D is just as crucial as calcium to having strong bones. It also helps with memory and concentration. Has digestive duties and the list goes on. I asked him if I should get blood tested and he said not to bother. Just start taking a Vitamin D supplement of 5000mg a day. I plan to get re blood tested in a few months and will make sure Vitamin D is part of the test after I have supplemented. |
Quote:
As for B12, find a farm where you can buy free range organic eggs.. they'll have a hugh golden yolk vs the tiny yellow yolks for store bought eggs... I love me some eggs.. best food ever. |
Quote:
http://www.greenpasture.org/public/P...lend/index.cfm |
Quote:
|
Quote:
http://www.thehealthyhomeeconomist.c...iency-disease/ |
Quote:
http://www.mayoclinic.com/health/vit...SECTION=dosing http://www.ncbi.nlm.nih.gov/pubmed/18689390 http://www.ncbi.nlm.nih.gov/pubmed/23314982 I understand skepticism..because I have it also. |
"Learn to work harder on yourself than you do on your job" -Jim Rohn
While this philosophy may sound like pie in the sky to the casual onlooker, it's made a huge difference in the quality of my life. For the last 7 months I've spent 30-60 minutes everyday expanding my knowledge through books, magazines, CD's. Philosophy, Leadership, Health, Excercise, Nutrition, Attitude, and the list goes on.... I've employed new disciplines with a complete diet change and work out routine. I'm in the best physical and mental condition of my life and people are noticing. The owner/broker of my company recently offered me a very good opportunity that came from the top to lead 4 more agents and increase my income substantially. He had 75 agents to pick from. In the same week, an outside company called and offered me a great opportunity to take on a bunch of new business. My team has taken notice and our cohesion has gone through the roof. They see my consistency, attitude, and work ethic and it's rubbing off and improving their production, attitude, and work ethic. "You attract the things you have by the person you become" -Jim Rohn If you want a better life, you must change through personal development. Every discipline effects the rest of your life. Every bad habit effects the rest of your life. New knowledge breeds confidence, new disciplines practiced everyday improve your attitude. It doesn't happen overnight. It's really the compound effect at work. It's just like compound interest. At first you notice small improvements and depending on your hard your work at it, it won't be long until the results speak for themself. "We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons. " -Jim Rohn |
One mile run tonight: 6:30 :lostmarbles:
|
Great Todd, I'm proud of you big boy. I've been working out for 7 years now, nothing crazy, every other day. It really makes a difference physically and even more mentally.:thumbsup:
|
Quote:
The mental side of this thread hasn't been very popular since I started posting. The truth of the matter is that my new philospophy, disciplines, and attitude have made a bigger change in the quality of my life than getting in optimal physical condition. You can change the way you think through personal development. It's no different than getting in peak physical condition, it takes labor, consistency, and time but the payoff is monumental. |
Nice job Todd! 6:30 is killin it!
I'm nursing a tight IT band right now (foam rolling an IT band looks like this --> :lmao: ), but hopefully I will come off this rest time ready to have another breakthrough myself. As far as the mental side of things, I appreciate all of your commentary...it's reinforcing everything I am learning in my own 'quest'. |
Steven, you should chime in on your ideals. Who, what, and how. For starters....:D
|
6:30 is great todd!! even though your 5k times are good, 6:30 is a good barometer of how good of shape you have gotten your self back in to. Only a runner can understand how fast that is. Great job!
|
the run group that i train with is going to do 1mi tt real soon. It will be interesting to see how fast i can do it. 6:30 is stout. I have ran a 6:50 in the last mile of a 7 mile run. 6:30 would satisfy me, thats for sure.
|
Quote:
It's really easy, but is a very conscious process. Simply, every sentence you utter, ONLY say it with positive phrasing. For example, a really easy one is, "I don't want to be late." Mentally, this is very different from saying the equivalent of "I want to be on time." Studying the two sentences, you can see how the second one opens up more opportunities for you mentally. Another example is, "I don't want to do the dishes." For this, you could say, "I want to do the dishes tomorrow." Lo and behold, the next morning you are much more mentally accepting of the pile of dishes. There's a million examples, but, essentially, pay attention to how you phrase sentences, and spin as many of them positively as possible. Chip away at it, and you will find yourself happier with yourself, people will like you more, and you will be more influential and empowered. Cheers! S |
Quote:
I still haven't fixed my nose so this was done on about 80% mouth breathing.:bang: Quote:
That's why I keep preaching that it takes time to change. You must change the way you think overtime. That is done through education, positive influences, associations, achieving goals, and disciplines. What your doing is similar to affirmations. My mentor Jim Rohn says: Affirmation without action is the beginning of delusion. Affirmations are great as long as you follow through with Action. Otherwise, it's simply a lie to yourself. It's good to hear that you are improving your mind. :thumbsup: |
I turned 36 today and I'm in the best shape of my life. I was hesistant to do this but I feel it's important to show that I don't just talk the talk, I walk the walk.
Here I was about a year and a half ago. Probably in the 190-195 range. Bad habits galore, from drinking like a fish to a pretty poor diet. http://i200.photobucket.com/albums/a...psf76d1834.jpg It's now been about 8 months since I changed my habits. I live very much by Jack Lalanne's ideals from diet to excercise. I like to run but have no desire to look like a marathoner so I've tried to keep as much mass as possible. I have changed from my old ways of super heavy weights with nap between sets to 30 minute super high intensity workouts. After 8 months, now I can lift pretty heavy weight with 20-30 seconds rest between sets. I ran a mile in 6:30 two weeks ago. It's really a nice chunk of both worlds. I will say that diet and consistency is everthing. I haven't worked out less than 4 days a week in the last 8 months. (Unless I was sick) I eat 6-7 times most days. A typical day for me: Breakfast: Green Apple Whole Wheat Toast/NATURAL Peanut Butter/Honey Non Fat Cottage Cheese/Blueberries/Blackberries(Or other seasonal fruit) Mid morning: Raw nuts or banana Lunch: A reasonable lunch like a half sandwich and cup of soup or salad with black beans, chicken/steak, pico, light cheese, avocado.... Mid afternoon: Nuts or another fruit Pre workout: Orange or Banana Workout: 3 mile run or .5 hours of high intensity weight (4 days a week) Dinner: Grilled Salmon and a spinach salad with 6-10 vegetables/Olive Oil Balsamic or other good dressing Late Snack: Greek Yogurt with some granola I'm at the point where I have trouble keeping the weight on with my above diet. I do drink wine or beer in moderation on Friday and Saturday nights. Again, it's all discipline that turn into good habits. http://i200.photobucket.com/albums/a...ps8bfb1687.jpg |
Better.... but still butt ugly!
|
You can't change ugly.... :lol:
|
I like the before look better. :mock:
|
| All times are GMT -7. The time now is 09:37 AM. |
Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2025, vBulletin Solutions Inc.
Copyright Lateral-g.net