SAT, 28 May 2010

When I first started working out my cardio workouts used to be pretty long - an hour on average. I took the “more is better” approach. I stood on the treadmill at the gym and set the programming for x amount of time at x speed. That's cool for some, and as much as I like running, that became rather monotonous. For about a year or so I’ve been doing what’s commonly referred to as high-intensity interval training, which is a “less is more” approach to cardio training. I’ve found it to be a very effective and efficient way to burn hella calories and stay lean (for me and for my personal clients), particularly if lean doesn’t come naturally to you. I’ll share with you what’s involved - and why it works, so pay attention, bitches!


High-intensity interval training is cardio that involves alternating segments of high intensity training (where you push pretty much as hard as you can), followed by a recovery period, typically of the same amount of time.  The only kind of cardio I do is outdoor running and it’s the kind I recommend for this type of training. I start my run with a slow jog for 5 minutes (my warm up). When I hit the 5 minute mark, I start the timer on my watch - I have it set to beep every 30 seconds. I basically sprint flat out for 30 seconds, and then take 30 seconds to recover, usually jogging at a slow pace. You can walk if necessary, but it’s important to keep moving; when do you a sprint your body compensates by sending more blood to your legs, and if you suddenly stop moving your legs, the blood pools there. Once I’ve completed 10 intervals I cool down for 5 minutes by jogging at a slow pace.

The workout only takes, hmmm. . .. maybe 20 minutes. If you’ve never done this type of training before, you’ll probably throw up if you do it properly. I always run on an empty stomach, but that’s just me. Let;s start you monkeys out with 10 short intervals at first. You can technically do it with any kind of cardio, but I find that it’s difficult to ramp it up to the level you need on a stationary bike or elliptical climber (plus, ellipticals are stupid).  Outdoor stair climbing has also worked for me, but that'll be another day..

The reason this type of cardio training is so effective, and in my opinion more effective than a long cardio session is this: although you may burn fewer calories in a 20 minute time-span than you do in a 45-minute workout, high intensity interval training increases the rate at which you burn calories throughout the day, basically turning you into metabolic powerhouse. BLAM!
The other benefit of interval training is because it only lasts 20 minutes, your body is less likely to go into a catabolic state, meaning that your body starts to essentially breaking down muscle for energy. Not a big fan of that (Rhabdo anyone?).

High intensity interval training is not for the faint-of-heart. You need to be willing to push hard and get your ass kicked in return. That's right, bitches - leave your Huggies at home and bring your "big kid" drawers with you. You will not get great results if you can get through it, and stick to it. Also, training like this will help make you a much faster runner. Don’t forget though, that if you’re not fuelling your body with the right energy, the impact of your efforts will be significantly diminished.

10 x 100 meter short hills

See you at the box at 0900hrs. Rain or shine!

-Manni 

Saturday 22 May 2010

CrossFit Endurance


Some of you may have seen these words before. For those of you that haven't heard about it, are too lazy to research it on your own, or seem to lose focus once terms like glycolitic pathways and slow-twitch musle fibers appear in front of you - you are in luck. There is a cool kid by the name of Manni who is willing to spoon-feed a good amount of info. CrossFit Endurance was created to allow CrossFit Athletes to continue CrossFit'ing like champions whilst competing in endurance sports. CE brings a new standard to running. Also, it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training. Something most endurance programs will not allow for with the sheer volume demand of these programs. When you think about it - that's what it's all about, right? Getting the most bang for your buck. Of course I am speaking in relation to "time". 
Train faster, while training better.


It brings to light the reality of LSD/Oxidative training and why it is ineffective and extremely unhealthy. It gives you the ability to understand training endurance athletes and how to make strength and conditioning a major part of the program and not a supplement.


So that is the nitty-gritty. This methodology is what most of our run training will reflect. 
I will gladly answer more questions as time progresses. 




In the meantime: This SMART run will consist of sprints. 
The meeting place is the Washington-Lee High School track.
Be there by 0900hrs, because we commence shortly thereafter. 
If you have a timepiece, bring it with you.

8x400M

Rest time = time it takes you to run your lap

(for example: I run 400m in 1min:45sec, I rest 1min:45sec)

See you in the morning - rain, shine, sleet, snow, or meatballs. 


-Manni

SAT, 08 May 2010

I'll admit, I feel a bit truant. I haven't run with you monkeys for a couple of weeks now. I know that you are plagued with separation anxiety and your self esteem is slowly dwindling. 

It's OK pumpkin, I'm back - and I'm going to devote some good time to you. So please stop telling me that you are considering becoming an "exotic dancer", and that it is all my fault for not being around enough.

Let me learn you a bit:

Tempo runs are a critical components of any run training program. Tempo runs teach your body how to run at a fast pace for a long period of time. They also are critical in developing the mental concentration and toughness needed to run well. Training yourself to maintain a pace that is outside of your comfort level for an extended period is so important for faster running.

What's that you say -  what is a Tempo Run? 

I'm glad you asked, baby-cakes. Typically - A tempo run consists of a 10-15 minute easy warm-up jog, followed by a 3-6 mile run at about your 10k pace. At the very least, make sure that you are running hard during these workouts; you should not be able to carry on a conversation with someone next to you (read: flirt on your time, not mine). After that, you jog 10-15 minutes at that initial pace to cool-down your muscles. If you are just starting to run tempos, make sure that you don't exceed 20 minutes of hard running or you'll be beating up your body too much. 

But Manni, Why are Tempo Runs Important?

I can't believe you would ask me such a thing. Can't we just leave it as - Because I said so! Tempo runs increase your body's lactate threshold (in the spirit of unnecessary acronym usage, lets use "LT") The LT is the point at which lactic acid begins to accumulate in muscles. Lactic acid is a by-product of the body's metabolization of glucose, which is the numero uno energy source for running. An accumulation of lactic acid causes increased levels of acidity in the muscle issue, which may cause the fatigue and soreness that runners experience while being bitches. If a runner increases his/her/its LT through tempo runs, and will be able to reduce the accumulation of lactic acid and run at higher speeds without suffering muscle fatigue which in turn means that I won't have to read your negative Facebook updates followed by sad faces such as this:   :-(

When and where is all this going down?

Oh yeah, my bad - I thought you knew already. We will start pounding the pavement at 0900hrs. Get there a few minutes earlier so that you can stretch. The course taken will be down past Roosevelt Island and continually following the trail toward the Kennedy Center and back through Georgetown. Please refer to some of the previous maps to get an idea.

Points of consideration:

• It is important to refuel your body by re-hydrating and ingesting some quick release carbohydrates if you are going to hit the Saturday WOD. 
• If you're done at this point (and also, after the WOD) you best be drinking water and eating protein-rich foods to get the most benefit from your work. 
• I shouldn't have to tell you these things, but I will continually remind you to be smart about your body.
• Bring a time-piece with you so that you know how long you have been traveling (more details with that tomorrow, if need be)

In the first Jurassic Park movie, the Tyrannosaurus Rex wasn't chasing the Jeep - I was chasing both the Jeep and the Tyrannosaurus.

-Manni