<p>We got our new TRX Suspension Trainer in today 
Was actually able to do inverted rows from almost parallel to the floor! Have to break in the new toy so I spent some time there. Then I did 140 kettlebell swings with the 20 pounder. Single Arm Swings alternating every 20…</p>
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<p>I’m going to fight like hell to maintain my unblemished record as the slowest ol’ (formerly) fat guy on College Confidential! :)</p>
<p>idad, compared to my DDs, I’m a slug. You are probably the fastest (formerly fat) ol’ guy on CC!</p>
<p>OMG, I just saw the previews for The Biggest Loser. Anna (the one who can’t play tennis) Kournikova (sp?) will be bossing the fat army around. :)</p>
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:eek:</p>
<p>Just got a call from the trainer-- the class that I thought was starting next week will be starting tomorrow. It is a crossfit type class with what seems to be more more emphasis on injury prevention. It is held at a really great gym that I used to belong to, but quit due to budget restructuring (college costs etc.). However, they are letting non-members take this class, so it comes out pretty well financially. I suspect I will be the only non-member there, but probably will run into an old friend or two.</p>
<p>Apparently, there will be a lengthy intro on day one, that includes signing some kind of contract in which one pledges not to whine. I am in serious trouble :eek:</p>
<p>Today’s workout</p>
<p>Dance cardio class</p>
<p>New Rules
warm up</p>
<p>Rotation hold thing</p>
<p>Planks elevated 2 sets 1 minute
each
side planks, elevated each side 1 minute</p>
<p>Single DB Romanian deadlifts 2 sets of 12 with 17.5#
Single shoulder DB lifts 2 sets of 12 20#
Cable pulldown 2 sets of 12 70#</p>
<p>“…contract in which one pledges not to whine”</p>
<p>But your CC screen name doesn’t have to sign the contract, does it? 
Which means you can whine here!</p>
<p>^ lol
And I may have to avail myself of that option---- often!!!</p>
<p>Pool is opened until Sept. 18 this year. Awesome! Do not need to do anything else, just enjoying…hopefully weather will hold.</p>
<p>This morning’s run: 3.15 miles along the river (much better than the hotel fitness room): run 23 min, walk 1 min (because I had to go up some stairs), run 7:49, total time 31:49. I thought that was pretty good since I had really hot chicken wings and wine for dinner last night, not exactly nutritious, but very helpful for drowning my sorrows after moving son into his dorm last night.</p>
<p>3.7 miles this morning and then hot yoga. I was SO sore before yoga, but felt better afterwards. I have this week for $20, so I wanted to at least get a 2nd class in. There’s a chance I might go again on Friday. The job-thing has me pretty shattered and stressed, and yoga seems to help- a little.</p>
<p>6 miles the hard way. First two miles I felt weak, next 2.5 felt okay, last 1.5 felt ravenous. I thought that I had enough calories before the run but apparently not. Could just be the third day in a row running more distance than I am used to. Tennis tomorrow which is sort of a break. I have a feeling that I need a break day or two soon.</p>
<p>Punched the clock. Did my second iPod nazi/strength training workout of the week. Did most of it out on the deck again, but the sun went down and I was getting eaten alive. Nothing like a mosquito chowin’ down on your arm on the 9th of 12 reps on front squats.</p>
<p>Did the iPod nazi stuff with no pauses again. As I was doing high knees and jumping jacks and burpees I was thinking back to how those used to just kill me at the end of the first iPod nazi program last fall. Huge progress.</p>
<p>Did the chinups a little differently today. First set, I did 3 unassisted, then walked around for a minute, then did 2 more unassisted, then 3 with the bands. For the second set, I did 3 unassisted, walked around, 3 more unassisted, walked around, and 3 more unassisted. My arms, shoulders, and back are on fire.</p>
<p>Sounds like a pretty rough workout. High-knee stuff really burns the oxygen.</p>
<p>I know what you mean about the mozzies - I’m not playing at 5:30 anymore - just back to playing at noon.</p>
<p>BC, running is purely a glucose burn. You’ve been going very low carb lately and probably hit the wall today. Been there, done that. That’s why I upped my carb intake recently, but as soon as I’m back to my normal routine (i.e. no 21 mile runs on weekends :)), I will drop the carb consumption.</p>
<p>I’ve had the same thing before running for the last three days (1/2 cup almonds, 3/4 cups pistachio nuts, 1 cup Caribbean bean soup, 1 cup pinto beans, can of kippers). I’m usually in pretty good shape for heavy workouts with 1,000 calories for breakfast and lunch. Perhaps I should bring one more snack to the office. Apple season is coming up soon so that may be a good seasonal option. A Clif Builder bar would work too but I don’t like the idea of 1,300 calories before dinner.</p>
<p>BC, this is what I think might have happened: you probably depleted available glucose little by little during your past runs, and since you have not been getting enough of it, you finally hit the wall. Running higher mileage requires more carbs, unfortunately. It does not matter I you consume 1000 calories or 200 if these calories do not come from carbs. Training for a marathon is different from running for fitness 3-4 miles a few times a week.</p>
<p>[Preparing</a> for the Long Run](<a href=“http://www.marathontraining.com/marathon/m_longr.html]Preparing”>http://www.marathontraining.com/marathon/m_longr.html)</p>
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<p>This is a fairly good description of what one needs to do to get ready for a long run. Your 6-8 mile run would be your “long run” at this point. If you want to run every day, do not run long distances 7 days a week, have some easy days and some hard days, but never 2 hard days in a row (my marathoner friend’s advice).</p>
<p>As I understand it, there is little problem replenishing glucogen stores from one day to the next simply from eating regular meals. BC is eating 100+ grams of carbs a day, nowhere near the low-carb levels that would present a problem.</p>
<p>The issues with glucogen depletion are long distance events – say more than an hour or two – or athletes who are training multiple times a day and need to replenish quickly before the second workout.</p>
<p>I think a more likely culprit is running three days in a row. Having a recovery day – either to rest or to do something that works different muscles in different ways – seems to be universally accepted training advice. Going day after day not only stresses the muscles, but there’s a mental/brain exhaustion associated with exercise as well.</p>
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<p>iPod nazi threw in a few of these workouts at the end of the first program, too. The idea is alternate between a heart-rate killer cardio exercise and core exercises with no rest. The core exercises serve as the rest, but you’ve go to figure out how to brace the core when you are dripping sweat and panting for air.</p>
<p>These sets are:</p>
<p>High knees
Rotisserie plank (side plank > front plank > side plank without going to your knees)
Jumping jacks
Jumping jack pushups
Burpees (with lateral shuffle in between)
Kind of a bicycle elbow to knee twist prone on the ground</p>
<p>No rest between exercises, three sets, no rest between sets. I get about 30 seconds of rest between the jumping jack pushups and the burpees, because I can only ten of the pushups (and ten is a big struggle – grunting for #9 and #10). No way I can come close to 60 seconds on that one.</p>
<p>These are the kinds of workouts that I would not be able to do without the iPod soundtrack. I have to just hit PLAY, turn off my brain, and do what the mean man in my headphones says to do when he says to do it.</p>
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<p>idad, that is not exatly correct. Human bodies do not burn a lot of muscle-stored glycogen during normal everyday activities and typical 1 hr non-continious workout. Muscle glycogen, unlike liver glycogen, is an energy depot reserved for muscle functioning.</p>
<p>Wiki has a fairly decent HS-level decription of glycogen types and their function:</p>
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<p>[Glycogen</a> - Wikipedia, the free encyclopedia](<a href=“http://en.wikipedia.org/wiki/Glycogen]Glycogen”>Glycogen - Wikipedia)</p>
<p>***BB’s note: the writer meas low-glycemic index carbs, not low-carb foods. Pasta feeds are typical pre-race events.</p>
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<p>At 10 min pace, BC will run his 6 miles in 1 hr. I suspect that his run is a bit longer than that, so he is technically in the “long run” endurance training zone. And doing this 3 days in a row without replenishing glucose during/immediately after the run can lead to fatigue.</p>
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<p>Exactly. His exhaustion is most likely due to dehydration and glucose depletion. Protein and fats alone cannot sustain a runner.</p>
<p>I’m not saying that BC needs to go high carb/low fat - I never suscribed to this low fat/high sugar nonsense. But if BC wants to run long distances, he needs to keep in mind that carbs are what will be fueling his endurance runs, and add a few more strategically consumed grams of glucose sources.</p>
<p>Interesting stuff, BB.</p>
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<p>I just don’t think what happens at mile 20 of a marathon is directly applicable to a one hour workout (give or take). There is no question that glucogen depletion is an issue for endurance althletes (or even NFL players doing two-a-day practices in training camp). I would be surprised, however, if BC is hitting a glucogen depletion wall on a six mile run. He said the first two miles were hard.</p>
<p>Having said that, he could probably eliminate any concerns by eating an apple or orange or some other fruit as a snack before heading out. On the other hand, he’s getting a pretty hefty load of carbs from the beans already.</p>
<p>I’m certainly not the running expert, though! I won’t even walk/jog two days in a row because I start feeling stiff and run down. Same thing with weight lifting. College kids can get away with that stuff, but we have to recognize that we aren’t spring chickens anymore and plan our exercise accordingly! 
The surprise would be if people our age could do the same workout three days in row and not hit a wall. I’m at my limit doing three of these iPod nazi workouts in a week, with a day off in between and I don’t think it has anything to do with nutrition.</p>
<p>The sports coaches believe there’s an element of central nervous system overload that is a big issue with over-training. It’s why, for example, you can’t do high intensity interval training more than a couple times a week and why Crossfit style bootcamp programs lead to burnout.</p>