Posts tagged endurance
This Is What I Do
a health and fitness blog
Tar Heel 10 Miler and Fleet Feet 4 Miler tomorrow morning! I’ve done the 10 Miler for the past 2 years but I am doing the 4 miler this year because I haven’t been doing as much running this year.
Should be a ton of fun! I’ve also got some awesome news that I’ll share after the race but it has to do with me and my local Fleet Feet running store.. :D
I love that the bib has my name on it!
Reads of the Week 3/26 - 4/1
Happy Tuesday to you, readers. Here’s my post from the past week explaining VO2max, lactate threshold, and their importance for endurance athletes, in case you missed it :). wp.me/p1vjNi-7G
And below are some of my favorite reads from the past week. I ended up finding a ton of nutrition/diet/recipe posts last week as well as a ton of miscellaneous posts.
Exercise/Training:
- 5 Not so obvious things that fit people should know: bit.ly/Hcd7oJ from Sean Hyson
- Aerobic Hill Sprints: bit.ly/GRVYQg from SAPT Strength
- Fixing the tuck under when squatting Part 2: bit.ly/GSLjVE from Tony Gentilcore
- Can switching from heel striking to forefoot striking help with compartment syndrome? bit.ly/GVkYGX from Alex Hutchinson
- Good Advice for Your Training and Your Health wp.me/p2djGc-2c from Garrett Perrella
Nutrition/Diet:
- The danger of high-sugar diets bit.ly/HdMAde from Greatist
- Awesome, easy egg casserole recipe from Nia Shanks: bit.ly/H4YuED
- Good guide on how to make homebrewed Kombucha: bit.ly/HGcyR3 from Mark’’s Daily Apple
- Do I Need to Refuel Mid-Workout?: bit.ly/H3ZbxZvia from Greatist
- Things You Need to Know Before Taking Supplements: bit.ly/GVzhtx from Breaking Muscle
- Check out this guide for how to pick the best Spring produce: bit.ly/Hl9Vrj from Greatist
- Can a hard workout block iron absorption? bit.ly/Hj1Wqo via Alex Hutchinson
VO2max and Metabolic Testing: “Are You a Sugar Burner or a Fat Burner?”
New post on VO2max testing and the benefits for endurance athletes! Here’s an excerpt. Check it out and let me know what you think!
Why do VO2max or metabolic testing?
- quantify how efficient you are and how you can be more efficient
- monitor progression
- improve body composition and thus performance
Metrics of Performance Assessment (factors that can be monitored to improve performance)
- pace/power at lactate threshold
- VO2max
- % of VO2max at lactate threshold
- Calorie Utilization (carb/fat or RER/RQ)
- Body composition
VO2max is essentially the amount of oxygen that your body is able to extract and use during maximal exercise. You can improve your VO2max to a certain point that your genetic potential allows. In fact, an individual’s highest VO2max can be reached after just 12 - 18 months of intense endurance training. However, you can continue to improve your performance even if your VO2max is the greatest it will ever be. How? One way is to improve your lactate threshold.Lactate threshold is the point when lactate production outpaces lactate clearance in the body and lactate starts to accumulate rapidly in the body. This process also marks the point at which a person goes from primarily aerobic metabolism (when the body is able to take in enough oxygen to power activity) to anaerobic metabolism (when the body is fueling your activity without oxygen).Anaerobic metabolism can only provide energy for a short period of time so once you surpass lactate threshold, you will fatigue very quickly. Therefore, increasing lactate threshold allows you to perform at a higher level of intensity without burning out.
Reads of the Week 3/12 - 3/18
Here are all the posts I enjoyed from fellow health & fitness bloggers in the past week. Enjoy!
Strength & Conditioning:
- Bosu? No Thanks, I Prefer to Get Results: bit.ly/xeufCt from Dean Somerset
- 5 Ways to Improve or Maintain Your Athleticism bit.ly/z25FHa from Jason Ferruggia
- Bench press technique: Should you keep your feet up? bit.ly/zPy7bi from Eric Cressey
- Good article about what to include in a warm-up: bit.ly/A6L3jO from Anthony Mychal
- 5 Proposed Tweaks to the Strength and Conditioning Industry: bit.ly/AxBuKS from Anthony Mychal
- Plyometrics: Science Says It Helps Your Sprinting: bit.ly/Ad66P8 from Breaking Muscle
- The Kettlebell Swing: Why It’s the Perfect Exercise: bit.ly/x1jkRW from Breaking Muscle
- 3 Strength and Conditioning Workouts with Kettlebells: bit.ly/zSBk9H from Breaking Muscle
- Strength Endurance for the Endurance Athlete: bit.ly/wGvvqa from Breaking Muscle
- Training vs Working Out: What’s the Difference? wp.me/p2djGc-1E from Garrett Perrella
- Monitoring Central Nervous System Recovery: bit.ly/y9yCAp from Charles Poliquin
Mobility:
- Here’s a Great 30 Minute Hip Mobility Routine: bit.ly/xacUIc from Eirik Forlie
- Here’s a great Wall Hip Flexor Mobilization Stretch with Eric Cressy bit.ly/xthSMB
- Active Voice: Does Acute Static Stretch Compromise Muscle Force? bit.ly/xAzYIT ACSM Sports Medicine Bulletin
- Benefits of Massage: bit.ly/zfVWWL from SAPT Strength
Nutrition/Diet:
- Benefits of Fasting: bit.ly/y7u0Eb from Mark Sisson
NC MultiSport Expo
Whew! Was at the expo from 9am - 5pm today. I learned a lot, met some really cool people, and I can’t wait to share what I learned with you all.
I am so jealous of Duke University’s Recreation center. So nice!!
I’m planning a blog post to cover all of the expo as a whole and several other posts to focus on a few workshops that I thought were most interesting that I can elaborate on.
I also have to study and work on school stuff…
Happy Saturday!
Book Recommendation: "Which Comes First, Cardio or Weights?"
New book review!
I just finished reading the book “Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise” by Alex Hutchinson, Ph.D. and I LOVED it.
This book is awesome!!! It has all of the fitness, health, and nutrition myths that I’ve ever heard of (plus dozens more) and explains what “research science has–and has not– proven to be true.” I love this book for several reasons:
1) Interesting and Relevant
The best quality of this book, in my opinion, is that it is extremely interesting and applicable to everyone. Whether you are participate in endurance activities, strength activities, team sports, or are completely new to exercise, there is something in this book for you.
Alex takes common questions and myths about fitness, health, and nutrition, and answers them for you, all in one book. No more dealing with unreliable internet or magazine sources — Only real research studies are used.
Reads of the Week 2/6 - 2/12
My favorite reads from the past week :)
Training: Diet/Nutrition: Read More ——>
So. Many. Points!!
Most physically difficult thing I’ve ever done - My first century +1 mile (It was 101 miles - A hilly one at that)
I’ll post a recap tomorrow
Cup N’ Cone Tour Recap
Last Saturday I rode in the Cup N’ Cone Tour. This ride had 3 distance options: a 25, 50, and a 67 mile route. I did the 67 miler.
The ride started at 7:30am but at 7am it was already in the mid 80’s F for temperature. The route wasn’t very shady at all so I struggled to stay hydrated enough during the ride.
The ride started with a huge peloton (a large group of riders riding very close to one another) and I squeezed the back. I tried to keep up with the faster riders but they were pulling a fast pace. I only last about 5 minutes with the lead group and then fell of the back.
Luckily for me, a group of about 15 riders had formed a double paceline so I fell in with them and we easily held a 18-23 mph pace for several miles. I liked that group. I started talking to a guy who had a UNC jersey on and he told me that he and all of his kids had gone there and he hoped his grandkid would too. Everyone took turns pulling the group as we went along.
As some other riders caught up to us they would join our group so that we had about 30 people in our group at one point. The group kindof fell apart as the first rest stop came up. Lots of us stopped to get snacks and fill up on cold water before going again.
I was excited about the chance to try out my new bento box. It’s a small strap-on case that holds food and you fasten it to the top tube of your bike. It was so convenient for holding peanut butter crackers for snacking on.
At 2 of the rest stops there was Maple View Farms Banana Ice cream and Strawberry sorbet. I opted for the sorbet because I don’t know how well I would handle dairy while riding. The sorbet was excellent! It was a perfect mid-ride snack. Fresh fruit, carbs for energy, and nice and cold!
As the ride went on the temperature soared into the mid 90’s and I struggled. I don’t think I was hydrated enough. I had lost a group to ride with and was not having fun riding by myself. I kindof zoned out and was like a robot on my bike. I actually remember thinking at one point: “If I pass out, I should try and fall toward the right because that’s where the grass is.” lol
At the halfway point, I tagged along with this group of 3 people. We took turns pulling and managed to make it most of the way. They wanted to stop at the last rest stop but I wanted to get the ride over with so I just pushed on for the last 8 miles. Those were the hardest 8 miles of the ride. I was by myself so I had no one to draft off of and share the wind with.
When I finally finished I hobbled over to the tent where they had something that made the whole 67 miles totally worth it: Goodberry’s Custard. I had never had custard but that stuff is better than regular ice cream. I got 2 bowls. SO good!
I finished in about 4 hours and my heart rate monitor said I burned about 2600 calories from that ride.
I was really proud of myself for doing this ride. In the first charity bike ride I did, I had friends to ride with and talk to and that made it easier. This time, I knew no one else doing the ride so I had to depend on myself. I think I increased my mental toughness :)
Garmin Giveaway Winner: Rebecca Gerdon!
Congrats to Rebecca Gerdon (aka Foreversporty), you won our Garmin Forerunner Giveaway!
Thanks to all who entered and be sure to stay tuned, we may have some more gear to share in the future!
Awesome! Thanks guys! :)
To all my followers interested in triathlons, running, and other endurance sports, check these guys out. These 2 brothers have been competing in endurance events since they were 11 and 13.
I love his arrogance, his style, and his game.
Come on Cavendish! Give me a stage win!
(via codeofthecog)
If you’ve seen me post my workouts over the past couple of weeks, you know I’ve been logging my workouts on fitocracy, the site that makes working out even more fun and rewarding.
Earn points for your workout, see what others are doing, learn from and talk with other people, and be inspired.
Hey you can be an inspiration yourself!
Check it out! Click the following link to sign up (FREE) http://ftcy.co/lTSqQ6
My fitocracy name is foreversporty if you want to look me up.
Runner’s Survey!
What is your favorite type of cross training?
Biking, Versa Climber, yoga
What is your favorite song to run to?
Story of a Girl by 3 Doors Down :) old school yoWhat brand of shoes do you wear?
Nike for life.Do you wear a hat when you run?
hahaha a hat? No.
What temperature is your favorite for running?
65 degrees.
Do you have any big races coming up?
Nope. I’m all about training and camp for the rest of the summer.
What is your favorite distance?
I always feel good after a nice 6 miler.
Are you a morning, noon or evening runner?
Usually some time in the afternoon. But I do go on early morning runs during the school year.
Do you run solo or with a buddy?
Solo fo sho. Haha I like to run alone, but I do run with other people sometimes.
What’s your favorite post run snack?
Whole wheat eggo waffles all the wayWhat’s your FAVORITE race?
I only run the 5k
Do you wear a Garmin? If not, how do you track your runs?
Yes I do :) I like Map my run though.
What is your least favorite race?I only run 5k’s so I’m going to pick my least favorite course. Pawling NY all the way.
How long have you been a runner?
I started running for swimming in 5th grade. So for 7 or 8 years :)
What’s your favorite workout? repeats? long runs? tempo? fartleks?I love fartlek!
What is your favorite type of cross training?
cycling
What is your favorite song to run to?
I usually don’t run with music but if I feel like it I’ll either run to really upbeat music like hip hop/techno/dubstep or indie type music. depends on my mood
What brand of shoes do you wear?
Saucony and Nike
Do you wear a hat when you run?
If it’s super sunny, I’ll wear a visor
What temperature is your favorite for running?
55-60 degrees
Do you have any big races coming up?
Not yet. I have some epic bike rides coming up though ;)
What is your favorite distance?
5-7 miles right now. When I’m in better shape 7-9 miles
Are you a morning, noon or evening runner?
Usually an evening runner but I can sometimes be persuaded to go in the morning and if I’m desperate for a run, I’ll go whenever I can no matter the weather
Do you run solo or with a buddy?
Solo unless I’m running with my XC team
What’s your favorite post run snack?
Pancakes w/ PB&J
What’s your FAVORITE race?
half marathon
Do you wear a Garmin? If not, how do you track your runs?
Yes I have a Garmin Forerunner 305 but it’s not been connecting really well w/ my comp lately so sometimes I’ll just time my run and map it on mapmyrun later
What is your least favorite race?
10k
How long have you been a runner?
3.5 years
What’s your favorite workout? repeats? long runs? tempo? fartleks?
Runs 5-7 miles long w/ a consistent pace. I don’t really like speedwork or anything
(Source: runningforeternity)
Run with Rach: No Excuses...
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Join us remotely.
Become a Soaring Wings Half Marathon Virtual runner.
For a $20 donation to Soaring Wings Ranch, you can join in the fun, RIGHT IN YOUR…
totally doing this :)
There is just something fundamentally satisfying in being able to lift something heavy, in knowing that I can run fast and far if I need to, and in feeling that I could put up a good fight if I had to.
