Thanks to my wife, Lena Phoenix, I'm now the happy owner of a copy of Complete Speed Training by Latif Thomas and Patrick Beith.
I've only just begun to go through the 5 CD set, but already I am VERY impressed... and it's changed my warm-up, my idea of what I should be doing during a workout, and my goals! And I just got it YESTERDAY!
I'll say more later, but in the meantime, here's a clip to give you a flavor for the course:
Tuesday, April 29, 2008
Thank you prolotherapy and deadlifting!
Been a while since I posted...
I took some serious time off after the hip/back diagnoses and spent a LOT of time, effort, and money on rehab.
I also spent a lot of time deadlifting, using the protocol from Underground Secrets of Faster Running (see the blogroll for a link).
I started running again about 3 weeks ago and felt pretty good!
Not up to full speed yet, but getting there quickly.
The prolotherapy has really helped my hip stability and all that pain is now gone.
The deadlifting has really strengthened my core and made my isometric power on the track much greater -- I'm standing up taller, faster off the track... can't wait for my first time trial.
But, my left calf wants me to wait. After 3 weeks, I got a minor tweak in the calf. Thought it went away, but then it re-tweaked while doing some plyos. I think it needs another week.
I took some serious time off after the hip/back diagnoses and spent a LOT of time, effort, and money on rehab.
I also spent a lot of time deadlifting, using the protocol from Underground Secrets of Faster Running (see the blogroll for a link).
I started running again about 3 weeks ago and felt pretty good!
Not up to full speed yet, but getting there quickly.
The prolotherapy has really helped my hip stability and all that pain is now gone.
The deadlifting has really strengthened my core and made my isometric power on the track much greater -- I'm standing up taller, faster off the track... can't wait for my first time trial.
But, my left calf wants me to wait. After 3 weeks, I got a minor tweak in the calf. Thought it went away, but then it re-tweaked while doing some plyos. I think it needs another week.
Saturday, March 22, 2008
NO WAY, Part 2! (even more about running shoes)
So, after getting my MBT's, I walked into a Ross store today with my wife. It was my first time in the store and just inside the front door was a shoe display.
"Too bad they don't have sprinting spikes," I joked.
Then I took two steps and saw... SPRINTING SPIKES!
Nike, New Balance and Brooks.
Plus a few pairs of mid- and longer-distance spikes and a couple pairs of Nike Free.
Sadly, nothing was in my size (it was a Little Red Riding Hood moment where things were either too big or too small, nothing was just right).
But I'm telling you all this so you might check your local Ross.
(I did walk out with a few short sleeve training shirts, though.)
"Too bad they don't have sprinting spikes," I joked.
Then I took two steps and saw... SPRINTING SPIKES!
Nike, New Balance and Brooks.
Plus a few pairs of mid- and longer-distance spikes and a couple pairs of Nike Free.
Sadly, nothing was in my size (it was a Little Red Riding Hood moment where things were either too big or too small, nothing was just right).
But I'm telling you all this so you might check your local Ross.
(I did walk out with a few short sleeve training shirts, though.)
NO WAY, Part 1! (more about running shoes)
My prolotherapy doc, Tom Ravin, suggested that I wear either Dansko clogs or MBT shoes because they would let my calves relax when I walked.
Well, Dansko is having production problems and I can't find a pair in my size. And MBT shoes... they're $250!
Just for fun, though, I went to our local Foot Solutions to try on the MBTs and see which styles I liked.
I put on a casual black pair (that's even be the name of the style), loved them and, almost as a formality, because I had no intention of BUYING a pair of $250 shoes, asked how much they were.
"This is a discontinued style and we only have this one size left, so they're half price."
Guess what I now own ;-)
Well, Dansko is having production problems and I can't find a pair in my size. And MBT shoes... they're $250!
Just for fun, though, I went to our local Foot Solutions to try on the MBTs and see which styles I liked.
I put on a casual black pair (that's even be the name of the style), loved them and, almost as a formality, because I had no intention of BUYING a pair of $250 shoes, asked how much they were.
"This is a discontinued style and we only have this one size left, so they're half price."
Guess what I now own ;-)
Friday, March 7, 2008
What a buzz... in my legs
I mentioned before the training ideas in Underground Secrets to Faster Running. Well, I've now done 3 of the weightroom workouts.
Holy crap!
Let me just describe today's workout:
Warmed up with some deep, active stretching of my hips and legs (lunges, over-and-unders, etc.) for about 5 minutes.
Then I went to the bench.
Now, the idea of this workout is 5 sets or less, 10 reps TOTAL or less, at 85-95% of your 1-rep max, starting with the heaviest weight.
Okay, so my plan for the first set was 2 reps at 175 pounds... but I could only get them done with help from my spotter. I waited 5 minutes for the second set and i was planning on doing 3-4 reps at 170, but I went down to 165 instead. I could barely get them done, too! Then, after another 5 minute rest, I did 5 at 160.
I was a bit surprised since I had lifted more than this just a few days ago. But I was feeling kinda tired so, I just chalked it up to that.
That's when I found out that the BAR I was using was a 45 pound bar, and I had done all my weight calculations thinking it was only 35! So, I was setting personal bests and didn't even know it!
Well, I still felt a bit tired, so I next went to do deadlifts. My 1-rep max was 95kilos, so I thought I'd try to squeeze out 2 at 90k. Again, I thought I was tired.
Well, I was wrong. I knocked out 4 at 90k and could have done more (but you don't do more than 5 reps per set). I immediately did some plyos -- dropped from a 12" box and bounced back up... forward, left, right, back, forward, left, right, back... and then rested 5 minutes.
Did 4 more at 95k. More plyos. Another 5 min rest.
Did 3 at 100k, more plyos. More rest.
That I did 3 at 100k and that it was my 3rd set suggests that my new 1RM is actually about 115-120 kilos (253-264 lbs). Not bad.
And just goes to show you that reality is very different from your thinking (I lifted more, even though I thought I was tired and wouldn't be able to).
My first goal is to hit 300 lbs which is 2x my bodyweight... I'm feeling confident that I'll be there in a few weeks.
Okay, then to abs... 5 sets of 4 reps of "Torture Twists" -- lie across a bench, face up, feet held under a bar... lean back so you're parallel to the ground. Hands behind your head, twist to the right, hold for 5 seconds, twist to the left, hold for 5... that's 1... do 3 more, rest 30 seconds and repeat for 5 sets. These are aptly named.
So, the workout is over. My abs are TOAST.
But my legs feel buzzy. To lift near your max means you're working hard and lifting slow. This is supposed to get your fast twitch fibers (ironic, I know). And it's supposed to get your nervous system to learn to recruit more muscle fibers more efficiently.
Sure seems like that's what's happening... I'm not sore. I'm not tired. But the muscles are WORKED ... and the feeling is "Let's do more! Let's set another personal best!"
Can't wait for the next workout... which will be delayed thanks to the prolotherapy treatment I'm getting in 2 hours. ;-)
Holy crap!
Let me just describe today's workout:
Warmed up with some deep, active stretching of my hips and legs (lunges, over-and-unders, etc.) for about 5 minutes.
Then I went to the bench.
Now, the idea of this workout is 5 sets or less, 10 reps TOTAL or less, at 85-95% of your 1-rep max, starting with the heaviest weight.
Okay, so my plan for the first set was 2 reps at 175 pounds... but I could only get them done with help from my spotter. I waited 5 minutes for the second set and i was planning on doing 3-4 reps at 170, but I went down to 165 instead. I could barely get them done, too! Then, after another 5 minute rest, I did 5 at 160.
I was a bit surprised since I had lifted more than this just a few days ago. But I was feeling kinda tired so, I just chalked it up to that.
That's when I found out that the BAR I was using was a 45 pound bar, and I had done all my weight calculations thinking it was only 35! So, I was setting personal bests and didn't even know it!
Well, I still felt a bit tired, so I next went to do deadlifts. My 1-rep max was 95kilos, so I thought I'd try to squeeze out 2 at 90k. Again, I thought I was tired.
Well, I was wrong. I knocked out 4 at 90k and could have done more (but you don't do more than 5 reps per set). I immediately did some plyos -- dropped from a 12" box and bounced back up... forward, left, right, back, forward, left, right, back... and then rested 5 minutes.
Did 4 more at 95k. More plyos. Another 5 min rest.
Did 3 at 100k, more plyos. More rest.
That I did 3 at 100k and that it was my 3rd set suggests that my new 1RM is actually about 115-120 kilos (253-264 lbs). Not bad.
And just goes to show you that reality is very different from your thinking (I lifted more, even though I thought I was tired and wouldn't be able to).
My first goal is to hit 300 lbs which is 2x my bodyweight... I'm feeling confident that I'll be there in a few weeks.
Okay, then to abs... 5 sets of 4 reps of "Torture Twists" -- lie across a bench, face up, feet held under a bar... lean back so you're parallel to the ground. Hands behind your head, twist to the right, hold for 5 seconds, twist to the left, hold for 5... that's 1... do 3 more, rest 30 seconds and repeat for 5 sets. These are aptly named.
So, the workout is over. My abs are TOAST.
But my legs feel buzzy. To lift near your max means you're working hard and lifting slow. This is supposed to get your fast twitch fibers (ironic, I know). And it's supposed to get your nervous system to learn to recruit more muscle fibers more efficiently.
Sure seems like that's what's happening... I'm not sore. I'm not tired. But the muscles are WORKED ... and the feeling is "Let's do more! Let's set another personal best!"
Can't wait for the next workout... which will be delayed thanks to the prolotherapy treatment I'm getting in 2 hours. ;-)
Saturday, March 1, 2008
Getting Strong to Get Fast
Picked up a copy of a VERY interesting e-book the other day: Underground Secrets of Faster Running by Barry Ross. I tend to be a bit of a critic -- some would say skeptic -- so reading this ebook was like reading a like-minded friend.
Barry blows away some of the "tried-and-true" principles of running training (e.g. that training for a faster "paw down" has any effect on speed) and, instead, suggests some very simple ideas:
1) The stronger you are and the lighter you are the better. You want to be able to generate the most force into the ground as possible and the two factors that affect force are your strength and your weight. The key is to get the first one up without increasing body mass.
2) The faster you get your feet off the ground, the better. This is also an effect of being able to generate more force.
3) Your muscles have enough stored energy for sprints up to 400m (and for some athletes, 800m). So the key is to train them to be able to access that energy.
Then he presents a compelling and exciting weight lifting and plyometrics plan for training. I won't give you all the details (I'd have to rewrite the book to do that, so just get the book to find out more), but here's the gist:
Low reps
HIGH weight (near your 1 rep max)
High volume (total amount lifted in a workout)
Today, my sprinting friend Cathy Nicoletti and I did a version of Barry's recommended workout (it wasn't exactly what he recommended because we were trying to find our 1 rep max amounts).
All I can say is, this is my favorite workout EVER!
Instead of leaving the weight room exhausted but pumped up, knowing I'll be unable to move, and really sore in 24-48, I walked out EXCITED, energized, and wanting to get back into the gym to do more! My body kinda tingled, like all the nerves were firing (similar to what you feel if you jump from a sauna to a cold plunge and back).
In fact, the point of the workout is to get better neuromuscular communication, so I'd say those nerves and muscles were having quite a chat!
The wanting-to-look-good part of me actually hates this workout, since it's not about building BIGGER muscles.
But the wanting-to-be-really-fit-and-fast part of me can't wait to see my 1 rep max go up and up. I'm hoping for a 2x bodyweight lift within 2-3 months.
I'll keep you posted...(and get a pic online with me heaving an Olympic bar with big stacks of plates (lifting these bars feels pretty macho, but DROPPING them -- on purpose -- is even more fun!)
Barry blows away some of the "tried-and-true" principles of running training (e.g. that training for a faster "paw down" has any effect on speed) and, instead, suggests some very simple ideas:
1) The stronger you are and the lighter you are the better. You want to be able to generate the most force into the ground as possible and the two factors that affect force are your strength and your weight. The key is to get the first one up without increasing body mass.
2) The faster you get your feet off the ground, the better. This is also an effect of being able to generate more force.
3) Your muscles have enough stored energy for sprints up to 400m (and for some athletes, 800m). So the key is to train them to be able to access that energy.
Then he presents a compelling and exciting weight lifting and plyometrics plan for training. I won't give you all the details (I'd have to rewrite the book to do that, so just get the book to find out more), but here's the gist:
Low reps
HIGH weight (near your 1 rep max)
High volume (total amount lifted in a workout)
Today, my sprinting friend Cathy Nicoletti and I did a version of Barry's recommended workout (it wasn't exactly what he recommended because we were trying to find our 1 rep max amounts).
All I can say is, this is my favorite workout EVER!
Instead of leaving the weight room exhausted but pumped up, knowing I'll be unable to move, and really sore in 24-48, I walked out EXCITED, energized, and wanting to get back into the gym to do more! My body kinda tingled, like all the nerves were firing (similar to what you feel if you jump from a sauna to a cold plunge and back).
In fact, the point of the workout is to get better neuromuscular communication, so I'd say those nerves and muscles were having quite a chat!
The wanting-to-look-good part of me actually hates this workout, since it's not about building BIGGER muscles.
But the wanting-to-be-really-fit-and-fast part of me can't wait to see my 1 rep max go up and up. I'm hoping for a 2x bodyweight lift within 2-3 months.
I'll keep you posted...(and get a pic online with me heaving an Olympic bar with big stacks of plates (lifting these bars feels pretty macho, but DROPPING them -- on purpose -- is even more fun!)
Friday, February 29, 2008
Who do you believe?
Okay, it's been about 12 days since the spondylolisthesis diagnosis and, after TONS of research, I'm perhaps even more confused than when I started.
There's an old joke: Two Jews, three opinions. Well, when it comes to Doctors, it's more like FIVE.
Here are the often conflicting theories and recommendations:
1) From the orthopedic surgeon: Let's give you a cortisone shot in the L5-S1 disk to reduce inflammation, get you some physical therapy, and, HOPEFULLY, you'll be able to run again, but maybe not. And if nothing makes the pain go away, we'll have to fuse your spine.
2) From a couple friends: Someone I know had their spine fused at that joint and now they feel GREAT.
3) The physical therapist: If we do these little exercises, working muscles you can barely feel, maybe L5 will shift back a bit and you'll be more stable and then be okay... maybe. Either way, do NOT do things that arch your back!
4) From the chiropractor: Looks like something with your SI joint (granted, he hasn't seen the x-rays)
5) From my friend the M.D. who does prolotherapy: The ligaments that hold the femur to the pelvis are loose, which is why all the other muscles are tightening up to compensate, and giving the IMPRESSION of nerve-related symptoms. A few treatments and you should be okay. Don't worry about the spondylolisthesis; if that had been the problem, you would have had back pain for the last 25 years.
(On the one hand, the fact that he was able to reproduce the symptoms by irritating the ligaments and NOT the nerve was reassuring. On the other hand, why didn't the symptoms go away when I stopped running for 3 weeks?)
6) From the Egoscue people (I've been a big fan of Egoscue in the past): Oh, you need to get some mobility in that L5 area, so let's do some exercises that involve arching in your low back.
7) From my Feldenkrais guy (love how Feldenkrais makes me feel): We don't really treat specific symptoms, but these exercises will get your body functioning in a more coherent way.
Well, all I know at the moment is that I still have most of my previous symptoms -- pain in my right glute, tighter-than-usual hamstrings, sometimes pain just medial to my hip flexor -- and I now have lower back pain that I didn't have when all this started.
OH! And a friend who has similar symptoms, and a similar history, just got a DIFFERENT treatment recommendation, including lumbar traction. Not surprisingly, half of the medical people I've spoken with recommend something like inversion therapy, and the other half think it's a horrible idea.
Can you say "frustrated"? I thought you could.
There's an old joke: Two Jews, three opinions. Well, when it comes to Doctors, it's more like FIVE.
Here are the often conflicting theories and recommendations:
1) From the orthopedic surgeon: Let's give you a cortisone shot in the L5-S1 disk to reduce inflammation, get you some physical therapy, and, HOPEFULLY, you'll be able to run again, but maybe not. And if nothing makes the pain go away, we'll have to fuse your spine.
2) From a couple friends: Someone I know had their spine fused at that joint and now they feel GREAT.
3) The physical therapist: If we do these little exercises, working muscles you can barely feel, maybe L5 will shift back a bit and you'll be more stable and then be okay... maybe. Either way, do NOT do things that arch your back!
4) From the chiropractor: Looks like something with your SI joint (granted, he hasn't seen the x-rays)
5) From my friend the M.D. who does prolotherapy: The ligaments that hold the femur to the pelvis are loose, which is why all the other muscles are tightening up to compensate, and giving the IMPRESSION of nerve-related symptoms. A few treatments and you should be okay. Don't worry about the spondylolisthesis; if that had been the problem, you would have had back pain for the last 25 years.
(On the one hand, the fact that he was able to reproduce the symptoms by irritating the ligaments and NOT the nerve was reassuring. On the other hand, why didn't the symptoms go away when I stopped running for 3 weeks?)
6) From the Egoscue people (I've been a big fan of Egoscue in the past): Oh, you need to get some mobility in that L5 area, so let's do some exercises that involve arching in your low back.
7) From my Feldenkrais guy (love how Feldenkrais makes me feel): We don't really treat specific symptoms, but these exercises will get your body functioning in a more coherent way.
Well, all I know at the moment is that I still have most of my previous symptoms -- pain in my right glute, tighter-than-usual hamstrings, sometimes pain just medial to my hip flexor -- and I now have lower back pain that I didn't have when all this started.
OH! And a friend who has similar symptoms, and a similar history, just got a DIFFERENT treatment recommendation, including lumbar traction. Not surprisingly, half of the medical people I've spoken with recommend something like inversion therapy, and the other half think it's a horrible idea.
Can you say "frustrated"? I thought you could.
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