The Performance Laboratory

Dirty Dog Series: #3 of 8

2008-09-13T21:11:00.000-07:00

Some of you may know that I have been racing the Dirty Dog Series, which is a series of cross country running races that are very HARD! Although, they are very hard I have had a lot of fun. X-country are unique in that the race is on different terrain and has many undulating hills. The first two races were very hard, and I learned a lot from them. I have not run a true x-country race since high school and I forgot how much they can hurt.

Today's race was no different. My time was a 19:15 for a 5k. That is 6:12/mile splits. The profile of the race included a downhill first mile. I knew better than to go out to fast, and that is what I did, a 5:45/mile. To fast. The next mile, uphill, was naturally slower. In the end I averaged 6:12/mile. Not bad considering that I went out way too fast. Oh well, I need to learn how to go slower at beginning which is harder done than said...

Summary

2008-04-03T13:47:00.000-07:00

I have had a great time reading Michael Pollan's book "The Omnivore's Dilemma". The book goes into depth about how the foods we eat today are not really food. The book is a good read and eye opening. Through out the book he try's to forage enough food to have a meal with a few other people who helped him forage. It's very interesting and shocking to learn how hard it is. Also, he sets a few rules as to how to eat real food in the real world. If you try to follow these rules it is extremely difficult, unless you know how to make it yourself. Here are the rules:

Avoid food products containing ingredients that are:

A) Unfamiliar
B) Unpronounceable
C) More than five in number
or that contain:
D) High-fructose corn syrup

I guarantee that if you try to eat following these simple rules, your regular food list will dwindle. Let me know what you think and if you plan on following these rules at least to a 80% - 20% rule, 80% of the time you follow the rules.

10k Update

2008-03-18T13:03:00.000-07:00

So, i survived! I finally made it to the finish line and had a great time. The race was fun, lots of people (~2000 I think) which made navigating fun. I still do not like the early morning starts, the cool weather, those damn cheery people! Anyway, once the race started everything seemed normal and fun. Although, halfway through my body felt numb from pushing the pace. In the end, I did not set a PR or break 40', but alas I now have a new goal for the season. Until, next time...

St. Pats Day 10k: Race #117 (but whos counting?)

2008-03-14T11:42:00.001-07:00

It's that time of year again. Celebration (Race) time! I will be celebrating (racing) tomorrow at the St. Patrick's Day 10k. Everyone has been asking me if I am ready to "race". Well, the truth in the matter is mentally I am not ready, even though I have been training quite a bit. This will be my 14th year of racing competively, triathlon, duathlons, running, swimming, aquathlons and cycling totalling over 115 races. Lately, I have been content with training every day and most of the time it's hard training. I can see that I am getting in shape, but the word and act of "racing" still seems dull to me. I'm not sure if it's the "hardcore racers", the snappy uniforms and sleek shoes or the pain, but it just does not excite me the way it used to. Maybe I have the Brett Favre syndrome, "I'm just not ready mentally!" My point is tommorrow will not be a race for me, but something more of a celebration that I have been competing for 14 years and that I can still do it! Yes, I can still do it!

Product of the Month:

2008-03-08T14:18:00.000-08:00

The Body Bugg

It was developed by Bodymedia, Inc. This product involves collecting a range of body data using multiple physiological sensors, which is what makes this device a reliable accurate device for calorie expenditure.

Here is a list found on their site of what these physiological sensors are and what they do.

Accelerometer: The micro-electro-mechanical sensor (MEMS) measure body motion. Essentially, g-force exerted on the body.

Heat Flux: A proprietary heat flux sensor that measures the amount of heat being dissapated by the body.

Galvanic Skin Response: They are two stainless steel rods located on the back of the sensor that measure the skins conductivity. Skin conductivity is how much an electrical current can pass between two points on the skin.

Skin Temperature: This thermistor looks at continuous mearsurement of skin temperature, and with the other data collected can reveal the body's core temperature trends which are affected by the person's physical exertion or lack thereof.

As far as I'm conscerned the upside is its simplicity and ease of use. The downside its not cheap as it costs $299, convenience at a price. Next time, (upside) I will explain how you can do the same thing for free, but (downside) it involves some effort.

You can learn more by visiting their website at:
www.bodybugg.com

Power Climbing Formula

2008-01-24T12:24:00.000-08:00

Alright you formula nerds! If you have a power meter here is your chance to use it in training.

Dr. Lim's Power Climbing Formula

bike + rider weight (kg) x 9.8 x elevation gain (meters)/time (seconds) = power (Watts). Add 10% for rolling and air resistance.

This formula could also be used to figure out how long it would take you to climb a certain hill in a race at a certain power output by simply rearranging the formula components. you could also figure out how much faster you could climb a hill if you reduced your total system weight by a given amount but kept power the same.

Read more here:
http://legrimpeur.net/blog/archives/15
http://oncycling.blogspot.com/2008/01/climbing-calculator.html (created a calculator)

Joe Friel

2008-01-21T14:10:00.000-08:00

This weekend I attended an endurance meeting at B & L. This meeting was sort of on the basic side and the audience was well rounded. Joe Friel, in my opinion, is a very well rounded business man /coach. He was the first coach in the U.S. to go public with endurance coaching. He has written many books, has online newsletters, has coaches that coach his philosophy under him.

At this lecture he basically taught us what Tudor Bompa learned in the 60's and has incorporated it into his own. His lecture this weekend was on the "training triad". This is where an athlete, whether you are competitive or not, should start planning their yearly plan. An athletes training triad consists of Endurance, Speed Skill and Force. Inbetween these are muscular endurance, anaerobic endurance and power. This triad consists of The Performance Abilities.

I will describe more about this next:
Have a healthy day!

Man in the mirror

2008-01-14T13:11:00.000-08:00

Who is to blame?

I recently read an article about "who" is really to blame to cause heavy bad habits. The article which was written in a well regarded national newspaper says to not blame yourself for the extra weight that you put on. Apparently, blame the environment!

I am in the school of thought that ultimately "you are to blame"! No one else is going to make decisions for you as far as what you put in your mouth, so you are to blame. Sure temptation is everywhere and can at times be very hard to resist, but you must. Do not blame the business for trying to make a profit. Newsflash: They do not care about your health and well being they only care about selling and profits.

So who is to blame for your unhealthy habits?

Yes, you know the answer... The man in the mirror

Fitness Rocks!

2007-12-29T13:16:00.000-08:00

Hello Everyone,

This day and age the internet is king. It has a lot of information, unfortunately it can also has a lot of bad and conufusing information. My goal is to find pertinant information and post here for you. I want to make it less confusing.

Over the past year podcasting has become very informative and useful. I recently came about a podcast site named "Fitness Rocks" and they recently had an interview with a past professor of mine named Dr. Len Kravitz, not Lenny Kravitz. They talk about the science of exercise, fat burning zones and what happens in the body when you exercise and after.

So here it is: podcast #077 http://drmonte.libsyn.com/

This will be worth your time.

Cheers,
Marcus

What are you waiting for...?

2007-12-05T20:23:00.000-08:00

So it is now december and what are you waiting for? Are you just going to let this month pass by and wait until Jan 1 or 2 to get in gear with your fitness? I think to many people use this "date thing" as a crutch to keep living the same way that they keep living.

I say enough is enough! If you really value your health and in the future want to have a better quality of life than you should start TODAY not tomorrow, NOW!!! Get up and get moving!

Still reading this...

"A body in motion will stay in motion!"
Newtons Law

Post-Thankgiving

2007-11-24T09:58:00.000-08:00

Well, Thanksgiving is over and there is much to be thankful for. Over this past year I have traveled and raced in a new part of the country and thoroughly enjoyed it. I have relatively raced injury free and have raced well this year. Although I was expecting to race well in the Thanksgiving day race, Hobbler Gobbler 10k, I was not able due to getting sick. I decided not to race and just pick up my t-shirt. Once I got there I saw women and children (many under 10) braving the cold lining up to do the 5k race. So I sacked up and did the 5k instead of the 10k. I am not sure that was a good choice due to being sick, but once the race started I could not feel my lower half of my body. That could have been due to the cold high altitude air (race temp. 30-degrees). During the last mile I finally felt my stride kicking in and finished feeling great. My finish time was 21:57 and I am happy with that. I was glad to spend some calories before I consumed too many.

Thanksgiving

2007-11-11T14:32:00.000-08:00

As many of you know by now I will be out between November 22-26. As you also know, I love to workout, and Thanksgiving day is no different. For the last several years I have always done a Thanksgiving day race. This race serves as a way for me to burn calories, get my self up early that day, and to visit with friends before you head home to over indulge on some good homemade food. This year is no different and I will be running a Hobbler Gobbler 10k, to learn more you can visit "my hobby" page on www.ihatemytrainer.com website.

I encourage you guys to do the same, whether it is a 20-30' walk or 30' run. Whatever you choose you do you will feel much better after and not have to worry about a "little" over indulgence. And, don't forget to stretch!

Been Awhile

2007-11-10T20:35:00.000-08:00

When I started this website and this blog I was not intending to abondon it. I am one to wait for a certain date to start doing something, I think some people call it a resolution. But, I feel I need to make one here or at least an announcement.

So, here it is: FROM TODAY ON I WILL NOT ABONDON THIS WEBSITE/BLOG.

I will use this blog to write anything funny, any news related items, and just about anything that is workout related. Well, stay tuned to see if I can keep this resolution...

General Exercise Guidelines from the ACSM

2007-07-31T18:04:00.000-07:00

The American College of Sports Medicine (ACSM) recently updated its position stand on the quantity and quality of exercise for healthy adults.¹ For improvement of cardiovascular fitness and body composition, the ACSM recommends performing physical activity three to five times each week for 20 to 60 minutes at a time. The activity should involve the large muscle groups (e.g., walking, running, cycling, and swimming). The level of intensity (target heart rate) for this physical activity should be at least 55% to 65% of your maximum heart rate. (You can estimate your maximum heart rate by subtracting your age from 220.) You can quickly determine if your intensity is too high by taking the "talk test"; if you cannot maintain a conversation with your exercise partner while exercising, then your intensity is too high. The ACSM also recommends that you include muscular strength and flexibility training in your exercise program. If you are not currently exercising, please consult your physician before beginning any exercise program. Consistency is the key to success in any exercise program; choose an activity that you enjoy and are likely to continue throughout your adult life.

For more information contact the ACSM or www.ihatemytrainer.com

8 Dollars

2007-07-22T22:35:00.000-07:00

After our run Amanda and I on a whim decided to find the local Farmer's Market, which I have not been to in ages. The closest market was at Leucadia at an elementary school. The scene was spectacular as it had delicious local organic fruits & vegetables everywhere! All of the fruit and vegetables tasted fresh! We wanted to purchase everything we saw. As our palates were on a high (from the great flavors and aromas) it was quickly crushed as we could only scrounge 8 dollars between the both of us. We quickly came to a realization that 8 dollars would not go very far, thank god for ATM's. We obviously did not plan very well.

Oh well, the next time you see a farmers market give it a chance, support your local market's, and have fun. Oh, and also bring more than 8 dollars...

Training Log

2007-07-20T11:37:00.001-07:00

Everyday you find cool websites that can enhance your life. Here is one that I will not only be using myself, but also with my clients. Very simple and can be public or private.

www.buckeyeoutdoors.com

TRAIN HARD or GO HOME!

Jim McMann & The Green Flash

2007-07-13T16:25:00.000-07:00

It was right at sunset and during the Jim McCann Man Memorial aquathlon. The Jim McCann Man Memorial was a success as it was for everyone to enjoy not a race but a healthy fun atmosphere. It was great to see so many people out there enjoying themselves. Once again there was plenty of food (pizza and cheese cake) and drinks to enjoy out there. Near the end of the event we were cleaning up and everyone started to make a commotion pointing out to the horizon, as I looked up...the green flash...there it was!

The Green Flash started as a horizontal disc, slowly moving to a vertical disc then quickly disappearing!

Awesome! Never have I seen the mythical green flash before so I thought it was fitting to see it on a day that we were honoring Jim's memory.

Super foods

2007-07-10T18:48:00.000-07:00

Here are foods that pack the greatest nutritional wallop for your american dollar!

Green Tea:
qualities - Contains beneficial polyphenols, antioxidant compunds that act as anti-inflammatory agents to promote heart and digestive health and reduce the risk of cancer, diabetes, hypertension and vision loss. Make sure you drink all green tea (not a blend), organic and without any artificial flavorings.
how much - several cups a day, but no more than two of them caffeinated

Broccoli and other cruciferous vegetables:
qualities - high in vitamins A, C, and K, along with antioxidants that prevent damage to the body's cells. Low calorie! Incredibly rich in phytochemicals broccoli is a powerful cancer-fighting vegetable.
how much - 1/2 to a cup 3 -4 four times a week (USDA recommends 2 1/2 cups of vegetables a day)

Tomatoes:
qualities - rich in lycopene,a powerful antioxidant that may reduce the risk of macular degeneration and breast and prostate cancer. Lycopene is easier to absorb from cooked tomatoes, such as sauce or paste, but fresh tomatoes are also beneficial. (Don't be stingy with the paste on the pizza!)
how much - one serving a day (one medium tomato or a cup of cherry tomatoes or a half cup of tomato sauce)

Leafy greens:
(includes spinach, collard greens, swiss chard, mustard greens)
qualities - concentrated source of carotenoids, such as beta-carotene and lutein, which provide powerful antioxidant protection. These greens are high in calcium, minerals, and fiber and are a good addition to any diet. They provide more nutrients than lettuce.
how much - 1/2 cup 3 -4/week

Berries:
qualities - Blueberries, cranberries, blackberries or strawberries are all a rich of antioxidants, so they fight cell-damaging free radicals, which may help prevent cancer and slow aging.
how much - 1/2 -1 cup of fresh or frozen berries every day

Soy Foods:
(tofu, soy nuts, soymilk, edamame, etc.)
qualities - a good source of vegetables protein, soy also contains isoflavones, estrogenlike substances that protect and help maintain healthy bones. Contains omega-3 fatty acids, which promote heart health.
how much - 1/2 - 1 cup serving per day

Nuts:
(especially almonds and walnuts)
qualities - May lower LDL bad cholesterol. High in protein and healthy unsaturated fat, which contain naturally occurring cholesterol-lowering compounds called plant sterols. High in omega-3 fatty acids. Contain ellagic acid, a cancer-fighting antioxidant. (FDA had approved health claims stating that the consumption of most nuts can reduce the risk of cardiovacular disease.
how much - At about 200 calories per ounce, don't go nuts over nuts. A small handful or 1 1/2 ounces a day is enough. Substitute this for that candy bar you crave at 3 in the afternoon.

Wild Salmon:
qualities - Rich in essential omega-3 fatty acids. which help keep triglyceride levels normal and may reduce the chance of heart disease. Had anti-inflammatory properties that can help with rheumatoid arthritis pain. A good protein source. Wild is better than farm-raised salmon because there are fewer contaminants. Eat it canned, frozen, or fresh.
how much - Eat 3-ounces two to four times a week

Food Factor: TRANS FAT
Just 4 grams of trans fat a day, approximately what's in a medium order of french fries, makes your heart attack risk three times higher than if you ate only 2.6 grams, a Harvard study says. The American daily average is a heart-stopping 5.8 grams.

Spending time!

2007-06-14T09:02:00.000-07:00

...tick...tock...tick...tock...

Mmm...maybe my next tattoo?!?! or maybe I will stick to getting the word "Adrenaline" tattooed across my belly all Neuvo style. How do you spend your time! I hate to spend time doing silly things like shopping at a mall!!! (sorry if I offend anyone) Our time on earth is very limited and each day that passes we have less of it. Over the past few months I have found that if I try to include simple things in life that I enjoy life overall will not be wasted. It is also a way I can recharge my batteries. When times are hard, when we are busy, when you seem to be totally exhausted choose to do one of the following! I choose:

Family and friends
Music (esp. live)
Food and beverage
Training

Always include one or more of the above when needing to recharge your batteries.

In the perpetual quest to Feel Alive...

Tigers and Sharks

2007-06-08T10:20:00.000-07:00

As many you know I am from the desert where there are not many bodies of water to swim in. The few that exist are reserved for boating and swimmers are not allowed. Most of my swim life I have used swimming pools that are crystal clear, well most of the time they are. As a result, I have a small fear of swimming in the ocean, not because it may be bottomless, but for the large creatures that inhabit the local area. I was recently told by a wise women that I should be afraid, after all I am swimming through their homes! She shall remain nameless...(it starts with an A)

Thursday night was my second ocean swim of the year. In the past, I have seen many creatures especially the ever playful tiger sharks. To get over this fear I did an exhaustive research and consultation with my psychologist. What I discovered was brilliant! I should "BE A TIGER"!

At the start of the race I saw a few of them swimming around on the shores waiting for me! Someone must have told them I was swimming that day. For the 10-minutes before the race I kept repeating "tigers eat sharks, tigers eat sharks", after all, tigers eat sharks in Africa everyday right? Well, the race started and I ran into the water thinking "tigers eat sharks, tigers eat sharks". Halfway through the swim I realized that I have not seen any ocean wildlife, so far so good! As we turned the last buoy I still had not seen any. Finally, I was exiting the water heading towards transition, I glanced back toward the open water and yelled "Tigers eat Sharks"!!!

Tigers 1, Sharks 0

What is the best method for estimating Lactate Threshold in the field?

2007-05-15T18:19:00.000-07:00

These days there are many runners and triathletes who use tests that estimate lactate threshold as a means to predict heart rate and/or running velocity at the lactate threshold for training and racing purposes. This is particularly common in athletes with Internet coaches where an estimation of heart rate at the threshold was used to provide training recommendations when coupled with the use of heart-rate monitors.

The lactate threshold has been used to compare performance capability between distance runners and/or to monitor performance capability in an individual over time due to its strong relationship with distance-running performance. In a recent study various methods were compared for estimating lactate threshold in the field. Each method was compared to a VO2 test taken with lactate samples during the test in a laboratory, this is widely known as the "Gold Standard" of measurements. These tests chosen for their popularity and ease to implement in the field.In the study "A Comparison Of Methods For Estimating The Lactate Threshold" they compared 4 methods that are highly used in the field.

What is Lactate Threshold?
Lactate Threshold (LT) is a by-product of anaerobic metabolism that, despite common misconception, is produced across all exercise intensities. At a given exercise intensity, blood-lactate concentration rises exponentially; as heart rate plateaus and blood-lactate concentration continuous to increase this deflection point is commonly known as the lactate threshold, beyond this point is known as acidosis.

Glucose + ADP -> lactic acid + ATP

Why do we measure it?
To quantify and keep track of our efforts in training/racing.

A Comparison of Methods for Estimating the Lactate Threshold
J Strength Cond Res. 2005 Aug;19(3):553-8

The 4 tests were: VDot method (1), 3200 meter time trial (2), 30 minute time trial (3), Conconi test (4)

The results were that the ability to measure lactate threshold differed according to the estimation used. Heart rate at lactate threshold was found fairly accurately using the 30-min time trial and Conconi methods. The 30-min time trial also accurately estimated running velocity at the lactate threshold. Due to its simplicity, ease to obtain heart rate and running velocity at threshold, ease in interpreting the results, and minimal equipment needed, they concluded that the 30-min time trial method should be considered by athletes/coaches when estimating lactate threshold in an attempt to optimize run training and performance.

**All test were done on a treadmill to avoid any effect from environmental conditions, these test can be easily reproduced on a track or on a known distance**

1. Daniels J. Daniels running formula. Chicago: Human Kinetics, 1998

2. Weltman, A. Prediction of lactate threshold and fixed blood lactate concentrations from 3200-m running performance in male runners. Int. J. Sports Med. 8:401-406 1987.

3. Friel, J. The athlete as a scientist. Inside Triathlon 15:52-53. 2000

4. Conconi, F. The conconi test: Medthodology after 12 years of application. Int. J. Sports Med. 17:509-519. 1996

The Crusade of R7

2007-05-09T15:42:00.000-07:00

As a fitness trainer, I am often involved in debates as how one should lift for a specific sport. When asked I always energetically dive into and dominate the conversation as the listener(s) eyes glass over. The understanding of current strength training methodology is archaic at best. This is quite evident when you walk into 90% of health and fitness facilities in the USA or talk to most coaches involved in any sport. Like the few before me I will continue the crusade to bring to you a simplified systematic training methodology I refer to as "The Rule of 7" (R7).

Over the years, I have developed a training methodology known as R7. It is a combination of various training approaches developed by some of the leaders in the strength and conditioning and endurance field. These are not new ideas or concepts. They have been around for years and I have just organized them into a structure that is easier to understand and can applied to any fitness program. By following the Rule of 7 it will prepare the body to handle the rigors of everyday life and as well as any sporting event.

The Rule of 7
1) Train Standing
2) Use Free Weights
3) Use Multiple Joints
4) Train in 3-Dimensions
5) Train Functionally (including balance)
6) Identify and Train weak muscle groups
7) Train Sport Specific (train movements not muscles)