tag:blogger.com,1999:blog-31635540128801830032024-02-19T01:58:04.653+00:00Train Now, Live LaterMethuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.comBlogger305125tag:blogger.com,1999:blog-3163554012880183003.post-58648349280192888502010-11-27T07:06:00.003+00:002010-11-27T07:15:01.482+00:00The Last Post<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_qXGVLGZvF2Jy2NgXZ2UV0vTHYoS7N6OQskqFktsAiq6hyWPVab9RUUN6BL2C2859u42jSxWT5HF2dZ300tLIu0xOxWe_yVajf088ScFDsEu4qMs_NRPieWNEg7UW4zaRLRMQ4hdOXAN7/s1600/aretha1.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 187px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_qXGVLGZvF2Jy2NgXZ2UV0vTHYoS7N6OQskqFktsAiq6hyWPVab9RUUN6BL2C2859u42jSxWT5HF2dZ300tLIu0xOxWe_yVajf088ScFDsEu4qMs_NRPieWNEg7UW4zaRLRMQ4hdOXAN7/s200/aretha1.jpg" alt="" id="BLOGGER_PHOTO_ID_5543929042903830834" border="0" /></a>Just a short note to say this will be my final post.<br /><br />There's not much more to say beyond what I said in my <a href="http://paynowlivelater.blogspot.com/2010/11/last-post.html">final post on Pay Now Live Later</a>, except to add that I've been especially grateful for the advice you have been willing to share and the interest you have taken in my experimentation.<br /><br />Train hard, rest lots, eat well. Over and out.<br /><br /><style>.mymore_5864834928019288850{display:none;}</style>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com10tag:blogger.com,1999:blog-3163554012880183003.post-17305608212543338212010-11-20T13:55:00.006+00:002010-11-21T06:51:12.095+00:00This Week's Gym and Food<span style="font-weight: bold;">Location</span>: <a href="http://trainnowlivelater.blogspot.com/2009/01/my-house-birgmingham-uk.html">My House</a><span style="font-weight: bold;"></span><span style="font-weight: bold;"></span> and <a href="http://trainnowlivelater.blogspot.com/2009/03/woodcock-sports-centre-aston-university.html">Woodcock Sports Centre, Aston University</a><br /><span style="font-weight: bold;">Date & time: </span>about 7 am - Tuesday & Thursday - 16th & 18th November<br /><br /><div class="workoutbox"><span style="font-weight: bold;">Tuesday</span> (30 mins)<br /><ul><li>dumbbell chest - 2 x 10 @ 27.5kg, 9 @27.5kg (took a lot to get that 9th)<br /></li><li>dumbbell shoulders - 5 x 5 @20kg<br /></li><li>upright row - 2 x10 @37.5kg, 10 @35kg</li><li>3 x 20 ab crunches (1-2 second hold)</li></ul>BCAA before and after session during the morning.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG0lR9XruLYfuXO_kHYOHazvs1cwrr_bzzWvaB09lCGw9yUzbkWR0ujs50105H-g_bcQukOTk9hVY5rpVfJNHRx7EjN-jF7edJyyeKaTjMaJqTNj-8u17SCsg5s-gb1IlmTQOOftx7voY/s1600/100_4555.JPG"><img style="cursor: pointer; width: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG0lR9XruLYfuXO_kHYOHazvs1cwrr_bzzWvaB09lCGw9yUzbkWR0ujs50105H-g_bcQukOTk9hVY5rpVfJNHRx7EjN-jF7edJyyeKaTjMaJqTNj-8u17SCsg5s-gb1IlmTQOOftx7voY/s400/100_4555.JPG" alt="" id="BLOGGER_PHOTO_ID_5541736931680877922" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_xEwzigEY5OVqAuM-vdbDToJ9qqKmT_oPzhnzPCEPjCbxckmfcB3P3WsyYGysX_sEHXVF4FYOgl7W4JAaBrNp827Nn-nMcXFbFlzGCVExMY8NL-N2dQ8SkRWi9bDrpafLJF3W9pSVXh4/s1600/100_4556.JPG"><img style="cursor: pointer; width: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_xEwzigEY5OVqAuM-vdbDToJ9qqKmT_oPzhnzPCEPjCbxckmfcB3P3WsyYGysX_sEHXVF4FYOgl7W4JAaBrNp827Nn-nMcXFbFlzGCVExMY8NL-N2dQ8SkRWi9bDrpafLJF3W9pSVXh4/s400/100_4556.JPG" alt="" id="BLOGGER_PHOTO_ID_5541736936425018994" border="0" /></a><br />Cucumber, sardines, tuna & coconutty egg for lunch; slow-cooked chicken bones with veg for dinner<br /><br /></div><br /><span style="font-weight: bold;">Thursday </span>(20 mins)<br /><ul><li>Romanian deadlift - 3 x 10@38kg</li><li>weighted chins - 5 @12.5kg, 4 @12.5kg, 4 @5kg, 2 x 4 @bodyweight</li><li>one-arm dumbbell rows - 3 x 10 @24kg</li></ul>BCAA before and after during the morning.<br /><div style="text-align: center;"><div style="text-align: left;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdA1Zze0V_SeXrtOkCx07B7hUF-V9k6TFxYMdZiLH3_LbBxQ5SyqV0eWq78ZqXnn7uJ2ktPB9qmJTsstnAyMkqDE0LcR_V8RZPHU5vrNPRttNepRRYVhgp1n1buWkVZiKJiKW3neFreNs/s1600/100_4560.JPG"><img style="cursor: pointer; width: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdA1Zze0V_SeXrtOkCx07B7hUF-V9k6TFxYMdZiLH3_LbBxQ5SyqV0eWq78ZqXnn7uJ2ktPB9qmJTsstnAyMkqDE0LcR_V8RZPHU5vrNPRttNepRRYVhgp1n1buWkVZiKJiKW3neFreNs/s400/100_4560.JPG" alt="" id="BLOGGER_PHOTO_ID_5541736983829292146" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR5Z8lKvoKU1bCNVSHKbn2wtYFgxP_n9eVVPSZOOc0wgWltL869YXA_I3THV1tws5RCfD3ANyhDAZw49wBMglSekH3_pL1NJIdlE3b3ZUIko-umcMZeoj8ciIUra0PY9PyKzIKGs6LZwM/s1600/100_4562.JPG"><img style="cursor: pointer; width: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR5Z8lKvoKU1bCNVSHKbn2wtYFgxP_n9eVVPSZOOc0wgWltL869YXA_I3THV1tws5RCfD3ANyhDAZw49wBMglSekH3_pL1NJIdlE3b3ZUIko-umcMZeoj8ciIUra0PY9PyKzIKGs6LZwM/s400/100_4562.JPG" alt="" id="BLOGGER_PHOTO_ID_5541736995538282882" border="0" /></a><br />Coconutty scrambled egg and cold pork for lunch; tuna steaks, fried sweet potato, steamed broccoli & kale for dinner</div></div><br />I worked pretty hard this week. I had no training partner, so the sessions were pretty bisk. My main goal is to avoid strength loss while I lose a little fat.<br /><br />This is the second week of fast stripping, which I am trying to achieve via more frequent full day fasting. This week I managed Monday and Wednesday, but was too hungry on Friday and caved into some supermarket chicken and fish<span class="fullpost">, which left my mouth tasting nasty from the added salt and <a href="http://paynowlivelater.blogspot.com/2008/09/why-is-there-sugar-in-my-chicken.html" target="_blank">sugar</a>.<br /><br />I plan to carry on leaning up for another couple of weeks, then (assuming I have trimmed off enough) go back into a gaining phase again. But I will be mixing it up in the following ways:<br /><ul><li style="padding-bottom: 10px;"><span style="font-weight: bold;">More 24-hour fasts & breakfast on gym days</span><br /></li><li style="padding-bottom: 10px;"><span style="font-weight: bold;">Different exercises</span> (e.g. pistols, hand stand push ups)</li><li style="padding-bottom: 10px;"><span style="font-weight: bold;">More rest between sets</span> (perhaps 2 minutes instead of 1)...</li><li style="padding-bottom: 10px;">...but <span style="font-weight: bold;">fewer exercises </span>overall (since I want to keep to 2 x 30 mins per week)</li></ul>By having breakfast on the gym days I will be able to return to my Paleo roots by not taking branch chain amino acids before and after gym session. But by doing extra 24-hour fasts, I ensure that overall fasting time is the same as <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains</a> recommends.<br /><br />My training partner has been talking about trying <a href="http://en.wikipedia.org/wiki/Creatine#Health_effects" target="_blank">creatine</a> for a while. I am considering it, if only to shut him up. Again, it would be only on an experimental basis. Perhaps 3 months. I need to do some reading first, to be sure I know the facts.<br /><br />Either way, nothing's going to happen before Christmas. It will take all my concentration and focus to steer clear of dietary collapse during that time.</span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com0tag:blogger.com,1999:blog-3163554012880183003.post-71268883835305227692010-11-14T16:54:00.005+00:002010-11-14T17:06:14.286+00:002 x 320m Intervals & Keto Crab Feast8am, 14th Nov, at home in Birmingham, UK.<br /><br />Pulled on my tracksuit, stepped outside into the bracing morning and banged out a couple of mid-distance intervals. 320m, uphill.<br /><br />Times were 61 seconds and 67 seconds. Couple of minutes rest in between, walking back to the start.<br /><br />I wore the <a href="http://trainnowlivelater.blogspot.com/2009/01/other-equipment.html#footwear">Five Finger Treks</a>, falling apart, but still clinging on to functional use.<br /><br />I had a keto <a href="http://twitpic.com/36uwq1">crab feast</a> for lunch, and have a couple of steaks lined up for tonight. I did have some branch chain amino acids before the intervals, but nothing else until lunch.<br /><br />I only did two intervals because I want to recover quickly ahead of a race next weekend. As ever, however, I subconsciously tailored my effort according to the expected number of intervals, and ended up hurting myself too much on the first one. So I deliberately slackened a bit for number two, and escaped without coming too close to leg failure.<style>.mymore_7126888383530522769{display:none;}</style>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com0tag:blogger.com,1999:blog-3163554012880183003.post-38155992752725183662010-11-11T20:26:00.005+00:002010-11-11T20:45:06.052+00:00Starting to Strip Down: Continued Weights & Keto Week<span style="font-weight: bold;">Location</span>: <a href="http://trainnowlivelater.blogspot.com/2009/03/woodcock-sports-centre-aston-university.html">Woodcock Sports Centre, Aston University</a><br /><span style="font-weight: bold;">Date & time: </span>about 7 am - Tuesday & Thursday - 9th & 11th November<br /><br /><div class="workoutbox"><span style="font-weight: bold;">Tuesday</span> (30 mins)<br /><ul><li>dumbbell chest - 10 @ 26kg, 10 @28kg, 9@28kg</li><li>dumbbell shoulders - 3 x 5 @20kg, 4 @20kg, 4@18kg</li><li>upright row - 10 @37.5kg, 2 x 10 @35kg</li><li>3 x 20 ab crunches (1-2 second hold)</li></ul>BCAA before and after session during the morning.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT0Ot5dXGwB3GjMfLcdzSVwaBSWSdToCIueFSS-Z_VtkBJjf2LlckXHZknDI286-pVqC0sFw-KjHuKeddb6IZDEZZJMP6JbxeSk_0D2x5-9zHPdsiwU595lgYvc4ORMWxgV2J6EO3bYQA/s1600/100_4523.JPG"><img style="cursor: pointer; width: 250px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT0Ot5dXGwB3GjMfLcdzSVwaBSWSdToCIueFSS-Z_VtkBJjf2LlckXHZknDI286-pVqC0sFw-KjHuKeddb6IZDEZZJMP6JbxeSk_0D2x5-9zHPdsiwU595lgYvc4ORMWxgV2J6EO3bYQA/s400/100_4523.JPG" alt="" id="BLOGGER_PHOTO_ID_5538393105111507042" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3a5dR05zeE3P9XKYaM7ERBHtBOiDqPbLIPTaXSL0uoZmm_TsJXUw9aSWu97aBt47jnaxht6LIlGcG0J9s-CODVFOwl_za7uimrD2AH6_A0GB7LSQKUriIPeSAamdGmXvldlN49pIjhf0/s1600/100_4524.JPG"><img style="cursor: pointer; width: 250px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3a5dR05zeE3P9XKYaM7ERBHtBOiDqPbLIPTaXSL0uoZmm_TsJXUw9aSWu97aBt47jnaxht6LIlGcG0J9s-CODVFOwl_za7uimrD2AH6_A0GB7LSQKUriIPeSAamdGmXvldlN49pIjhf0/s400/100_4524.JPG" alt="" id="BLOGGER_PHOTO_ID_5538393103964554050" border="0" /></a><br />Sardines & egg for lunch, plaice and duck leftovers with veg for dinner<br /><br /></div><br /><span style="font-weight: bold;">Thursday </span>(25 mins)<br /><ul><li>weighted chins - 4 x 5 @10kg, 5 @bodyweight</li><li>one-arm dumbbell rows - 3 x 10 @24kg</li><li>Romanian deadlift - 3 x 10@36kg</li><li>3 mins <a href="http://trainnowlivelater.blogspot.com/2010/09/stretching-and-mobility.html#mobility">mobility</a></li></ul>BCAA before and after during the morning.<br /><div style="text-align: center;"><div style="text-align: left;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwLdF3HmWu5DRdt-DogfW6li5nNlAxLmxXbVcqmCnbCrRuS6Kd-5p6ctSMP0PQ9uA9KoJKadQxqfzLsjBOUQxSI6aFl85Bk9rG9Oj__w0n2SrdV9baARcp3CF-TcWpqx-FROzk_2o9tUc/s1600/100_4526.JPG"><img style="cursor: pointer; width: 250px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwLdF3HmWu5DRdt-DogfW6li5nNlAxLmxXbVcqmCnbCrRuS6Kd-5p6ctSMP0PQ9uA9KoJKadQxqfzLsjBOUQxSI6aFl85Bk9rG9Oj__w0n2SrdV9baARcp3CF-TcWpqx-FROzk_2o9tUc/s400/100_4526.JPG" alt="" id="BLOGGER_PHOTO_ID_5538393110588809634" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfY0uXjf9JSsUSNlAUHv_rJf8v4olURMAHL_6SEHaAoFv1O-ItlYwerl059V4urbYgq8jhXPx0vsb4EMZLgIQ-2LjBCH1pxWbtqw-WBaPEBlmv-Wk8VgimkMKLvcJT6zck2vl9PXKK-58/s1600/100_4527.JPG"><img style="cursor: pointer; width: 250px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfY0uXjf9JSsUSNlAUHv_rJf8v4olURMAHL_6SEHaAoFv1O-ItlYwerl059V4urbYgq8jhXPx0vsb4EMZLgIQ-2LjBCH1pxWbtqw-WBaPEBlmv-Wk8VgimkMKLvcJT6zck2vl9PXKK-58/s400/100_4527.JPG" alt="" id="BLOGGER_PHOTO_ID_5538393115734217634" border="0" /></a><br />Scrambled egg and pilchards for lunch, fried liver & veg for dinner</div></div><br />This was the first week after I ended the <a href="http://trainnowlivelater.blogspot.com/2010/11/leangains-experiment-12-week-update.html">Leangains experiment</a> (phase 1). The main objective has been to get into the weight-loss groove whilst continuing to train hard and preserve the hard-earned muscle<span class='fullpost'>.<br /><br />I always find going really low-carb a good way to get started, as well as fasting more often than usual. I am aiming for two 24-hour fasts per week and 16-hour fasts the rest of the time.<br /><br />I will be trying to stay at the same weights for the 4-week leaning up period. My main index will be dumbbell chest press - will I be able to still do 5 x 5 @32kg next week?</span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com2tag:blogger.com,1999:blog-3163554012880183003.post-6699290261684882942010-11-10T20:00:00.004+00:002010-11-10T20:35:01.741+00:00Leangains Experiment 12-Week Update<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDx95yFJ-100GqP5i8IUC-7SOb2V627mKqK_HpxJwUcOB65PS9kX7niQZaRH1mrgAoDBmSDomGN_aoAZwBkGvgOECtLDmpiq2kupdqDJd6TSJo0IZ-5gkSYh1nmIdZlM_7-P8eZLLdwBs/s1600/Wordcloud.gif"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 149px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDx95yFJ-100GqP5i8IUC-7SOb2V627mKqK_HpxJwUcOB65PS9kX7niQZaRH1mrgAoDBmSDomGN_aoAZwBkGvgOECtLDmpiq2kupdqDJd6TSJo0IZ-5gkSYh1nmIdZlM_7-P8eZLLdwBs/s320/Wordcloud.gif" alt="" id="BLOGGER_PHOTO_ID_5538020086454245026" border="0" /></a>I described my plans for the experiment in <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">a post</a> in August. The experiment ran between 11th August and 4th November - roughly 12 weeks.<br /><br />My main objective was to see whether the <a href="http://www.leangains.com/p/bio.html" target="_blank">Martin Berkhan</a>'s <a target="_blank" href="http://www.leangains.com/">Leangains</a> approach to eating could create favourable strength and size changes after years of little or no progress in the gym - while delivering on its promises to make those gains lean.<br /><br />Overall, I gained a little over 2% fat and 10lbs and gained 5-10% strength. In the final few weeks, I blew it on the diet front. Here's the detail<span class="fullpost">.<br /><br /><span style="font-weight: bold;">Eating and Fasting Windows</span><br /><br />I recorded the times of my meals - the graph shows the fasting window and eating window for each day during the experiment.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7K3uoZJoOq49LAhyQjgPw06chD-fVVIh-7FBU-Hpfls7xixw1QpIjzUfMfbrZeuYG27rSIP7m2Xvbokryf6D2LIU-4hnIR66hs0BZYXexACy07hAfWF3UOK-GqdL1D2xJAwCsm5xPHlE/s1600/EatingWindows.gif"><img style="cursor: pointer; width: 650px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk6U-cgmN6LX8tyzKqAMCVK_Jbyznc2_qp8aR2KTeBhwqeavIBEjBFsyvkhzEdkEYYEsHo19LLNadXkArV3TVlV65E_IzG4BmlK56ZDZIyc7hgsFFbGv02kp3XZtk67n-JILk_7rgDFDo/s1600/EatingWindows.gif" alt="" id="BLOGGER_PHOTO_ID_5537285704819093810" border="0" /></a><br /><br /><span style="color: rgb(255, 204, 102); font-weight: bold;">Orange </span>= Fasting Window <span style="color: rgb(51, 51, 255); font-weight: bold;">Blue </span>= Eating Window<br /><br />Note that since the fasting window started the day before, the bars do not always add up to 24 hours. The red line indicates the recommended 8 hour eating window size for Leangains.<br /><br />I still threw in 24-hour fasts about once a week, and although I said I would never eat breakfast, I did eat it on a few occasions when I had a big race.<br /><br />Other than these few anomalies, I quite consistently adhered to the 8-hour eating window rule.<br /><br /><span style="font-weight: bold;">Meal Composition</span><br /><br />I <a href="http://twitter.com/paynowlivelater" target="_blank">tweeted</a> all my meals - and from the collected text of those tweets, have produced this word cloud showing the foods I was eating and how often (bigger word = more often.)<br /><br /><div style="text-align: center;"><img style="width: 600px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLV0-BsnvC-WOOPvXOqyYH0XAK7la9C6wKetUxhxKyjXhnDG2sDcbflhWbpoR3KQyqG3r-U9tS1zTVXvUoC2iFSJjoBtSjvAltKgsWXkp8CuCtYIRxqTl_ty7MYNuxA9J2z5yltSTWNG0/s1600/Wordcloud.gif" alt="" id="BLOGGER_PHOTO_ID_5537282240755299922" border="0" /><br /></div><br />The pictures of the 12 weeks of meals can be seen <span style="font-size:130%;"><a href="http://trainnowlivelater.blogspot.com/2010/01/12-weeks-of-leangains-meals-aug-11-nov.html">here</a></span>, in chronological order. For 98% of the time I ate Paleo - meat, fish, eggs, fruit and vegetables. Most of the 2% was concentrated in the final few weeks - more on that below.<br /><br />Initially I ate high carb, low fat on gym days. I achieved this with sweet potatoes, bananas and lean meats like venison, chicken breast and tinned tuna. However, after a while, I switched to one day per week because my guts didn't seem to like the high carb.<br /><br />Ultimately, I lost patience with the low fat concept. Too many of the foods I rely on are high fat and I was finding I often forget which way round I was supposed to be eating. As a leptin booster, eating high carb on one day per week seemed to work, but more often that than was a struggle.<br /><br />On gym days I took branch chain amino acid supplements on gym days - 10g before the session, then 20g spread through the morning. This is the Leangains recommendation to optimise fasted training. I was pretty rigorous about sticking to this.<br /><br />One thing not reflected in the meal pictures is my post-dinner snacks, or 'finishers'. This would be some, or all of the following: coconut cream, nuts, cocoa powder, seeds. I reckon this was often a significant amount of calories, and of course never features in the meal photos. However, I DID take it into account when recording fasting and eating windows.<br /><br /><span style="font-weight: bold;">Meal Size and Calories</span><br /><br />I did not attempt to measure or record calories. This would have been way too granular and whilst I was willing to make sacrifices (e.g. on workouts below) from my Paleo principles for the experiment, this would have been a step too far. I did make an effort to eat big on gym days, but did this by instinct alone.<br /><br />I am quite sure that my evening meals were too big and my lunches not big enough. The idea is to load most of the calories closer to the workouts. However, I was at work (where it's harder to eat big) for lunch and at home (where it's easier) for dinner.<br /><br /><span style="font-weight: bold;">Workouts</span><br /><br />The workouts from the experiment can be seen <span style="font-size:130%;"><a href="http://trainnowlivelater.blogspot.com/search/label/Leangains">here</a></span>.<br /><br />I made a point of not increasing the time I spent on resistance or intense exercise, so that the only variable changing was the diet.<br /><br />I wanted to keep the training random (i.e. more Paleo) but I ended up switching to a more consistent, traditional, regular weight training routine because I wanted to measure my progress. I actually enjoyed getting back into the weight-training 'groove'.<br /><br />I trained for 60 minutes per week, in two 30-minute sessions. Push exercises on Tuesday, pull exercises on Thursday. Dumbbell chest press, weighted chin ups, and Romanian deadlift were the 'big' exercises. I did not do squats because their interfere with running and vice-versa.<br /><br />I always trained at about 7 am.<br /><br /><span style="font-weight: bold;">Strength Gains</span><br /><br />I used dumbbell chest press and chin ups as my progress measures.<br /><br />On chest press, I went from not quite being able to so 5x5 @30kg to being able to do 5x5 @32kg.<br /><br />On weighted chin ups, I remained almost entirely at the same weight - 3x5 @15kg then 10kg or less for the remaining two sets. However, since my body weight had increased by 10lbs, this is arguably roughly a 5kg increase.<br /><br />This all translates into roughly a 5-10% gain in strength.<br /><br /><span style="font-weight: bold;">Body Composition<br /><br /></span><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeDbFWhgwjjsGpVDnAsUu-iUAeE0OTIs3jKJZEmgqHp97kx-4ubgYcWEUh99vrSYzlLABAUKSBFBl99b-d1lvxNz473-hsNujmvGKf3gHLbpn-L2UYx4RpGuMdBaQI2JNJwsceIkT0uME/s1600/CompGraph.gif" alt="" id="BLOGGER_PHOTO_ID_5537281890522827410" border="0" /><br /><br />For the first two months, I was gradually gaining weight. The flat line in October is where I went on holiday for two weeks (see <a href="http://paynowlivelater.blogspot.com/2010/10/great-buffet-abuse-tour-part-1.html" target="_blank">The Great Buffet Abuse Tour</a>) and had no access to scales.<br /><br />Clearly I put on a lot of weight during those fateful two weeks, but it was only during the final days that the wheels fell off and I started eating bad food. The rest of the time, as the meal timing chart shows, I still stuck to the rules. I also continued to train hard in the Vegas gyms.<br /><br />Overall, between August and November I put on 10 lbs and 2% body fat. My crude calculations suggest that's about 3.5 lbs in fat and 6.5 lbs in other things.<br /><br />My hydration levels, and water retention levels ought to have been consistent across the two readings, since I had been eating and drinking cleanly and consistently for at least a week before both readings. However, I was under-eating just before the experiment and overeating at the end - so a portion of the non-fat weight gain was extra food in my system. Let's call it 6 lbs of muscle.<br /><br /><span style="font-weight: bold;">Photos</span><br /><br />I tried to keep the lighting the same and crop the photos to make them equivalent - but it's hard to judge.<br /><br /><table width="650"><tbody><tr><td align="center" valign="bottom"><img style="border: medium none; width: 330px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7VY2vNI4JYHPyQxWkef51pX7R4icaiTScBIq48NgGw6Uw67uCfevb3ykLfEuB0gnSXRML5GNCNIyjwBUNjX1-3I3b6of__FMuu9w9q9oBS9XYNGrAFJBCwAZzZ1W7bFkOqe58VpzbNdc/s400/Copy+of+before.JPG" alt="" id="BLOGGER_PHOTO_ID_5537281260591146594" border="0" /><br />Before - 11% fat, 11 stone 6.5<br /></td><td align="center" valign="bottom"><img style="border: medium none; width: 330px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjPchDmEqbuXqaqI4oLF1GikNYD_ckXH2okkvLy256ntPfoGGlO9SRORIS7kGyAdQ-hkK2NyAMvh7bSWEh2lRQXV7c-FPn7Vk-vCCvvGro0XhR3GKBb9BBv2r2zi0k7ocs9i6RSnCl1EU/s400/after2.JPG" alt="" id="BLOGGER_PHOTO_ID_5537280301544189138" border="0" /><br />After - 13% fat, 12 stone 3.0<br /></td></tr></tbody></table><br /><span style="font-weight: bold;">Thoughts and Conclusions</span><br /><br />Before and after photos often show people who started out with more body fat and less muscle because they do not regularly lift weights. But I have been training with heavy weights for years and remained relatively lean and muscular; and for a couple of years, I have been fasting regularly and eating mainly Paleo food.<br /><br />No big surprise then, that the results were not profound. However, I was not looking to this experiment for radical changes. I wanted to see whether:<br /><br />- BCAA supplementation<br />- Eating more food close to training sessions and fewer elsewhere<br />- Carb re-feeding<br /><br />...could create the tangible gains in strength and size I had failed to see for several years.<br /><br />The answer: yes.<br /><br />Three months is a relatively small period, so I think a 5-10% strength gain for someone already regularly training is not bad at all.<br /><br />But were the gains <span style="font-style: italic;">lean</span>? Again, I think yes. They were not as lean as they could have been, but this was because of my holiday blowout, not the eating method. According to my calculations, perhaps only one third of the weight gain was fat, which would probably have been more like 20% without the binge.<br /><br />However, there are some caveats.<br /><br />First, whilst I was trying to keep all variables the same, I did change my workouts. I went from random to consistent. This is probably the most consistently I have done the same weights routine week after week for a number of years.<br /><br />Second, this is also the longest period for which I have deliberately overeaten calories in a number of years.<br /><br />Both of these factors alone could have led to the gains. I imagine Martin would argue that this may be true, but would the gains have been <span style="font-style: italic;">lean</span>?<br /><br />Coincidentally, Richard at Free the Animal has also been experimenting with Leangains, in his case with more of an emphasis on the weight training in <a href="http://freetheanimal.com/2010/11/leangains-martin-berkhans-workout-approach.html" target="_blank">this particular report</a>, which includes an interview with Martin.<br /><br /><span style="font-weight: bold;">What Next?</span><br /><br />I will continue with the same eating protocol, but reduce calories and go very low carb. I will fast a little more often, and avoid 'finisher' snacks after evening meals.<br /><br />The objective is to strip back to 11% fat over 4 weeks and see whether I have retained any of the muscle. I will post an update in due course.<br /><br />I will then, I think, try to hybridise my normal Paleo approach to eating and training with the things I have learned from Leangains. I will post updates as these plans come into focus.<br /><br />See Also:<br /><a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">My Leangains Experiment</a><br /></span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com10tag:blogger.com,1999:blog-3163554012880183003.post-16676071548554833132010-11-07T17:48:00.003+00:002010-11-07T18:01:23.319+00:00Quick Dash up the WrekinYesterday, I ran up the <span style="font-size:130%;"><a href="http://trainnowlivelater.blogspot.com/2009/04/wrekin-telford-uk.html#light">light side of the Wrekin</a></span> . I didn't time it, but reckon it was 18 mins up, then 13 down. I wore the <span style="font-size:130%;"><a href="http://trainnowlivelater.blogspot.com/2009/01/other-equipment.html#footwear">Five Finger Flow Treks</a></span>, and where it was not too steep, concentrated on <span style="font-size:130%;"><a href="http://trainnowlivelater.blogspot.com/2010/08/my-barefoot-running-experiment.html">Pose-style</a></span> running. It's the first hill run since <span style="font-size:130%;"><a href="http://trainnowlivelater.blogspot.com/2010/10/death-defying-somersault-on-langdale.html">Langdale</a></span> 4 weeks ago, and just something to keep me in the game ahead of the 8-mile Wrekin Wrecker race in a couple of weeks. I fasted until <span style="font-size:130%;"><a href="http://twitter.com/#%21/paynowlivelater/status/980774211813376">lunch</a></span>, when I was celebrating with a family member. This degenerated, later, into <span style="font-size:130%;"><a href="http://twitter.com/#%21/paynowlivelater/status/1321951557591040">non-paleo food</a></span>. I am fasting today in penance.<style>.mymore_1667607154855483313{display:none}</style>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com4tag:blogger.com,1999:blog-3163554012880183003.post-85290311001543437492010-11-04T19:26:00.007+00:002010-11-08T20:47:46.099+00:00Final Leangains Session<span style="font-weight: bold;">Location</span>: <a href="http://trainnowlivelater.blogspot.com/2009/03/woodcock-sports-centre-aston-university.html">Woodcock Sports Centre, Aston University</a><span style="font-weight: bold;"></span><span style="font-weight: bold;"></span><br /><span style="font-weight: bold;">Day:</span><span> 7.00 am - Thursday</span>- 4th November<br /><br /><div class="workoutbox"><span style="font-weight: bold;">Workout</span><br /><a href="http://trainnowlivelater.blogspot.com/2009/03/chin-ups.html">Chin Ups</a> (2 x 5 <a href="http://trainnowlivelater.blogspot.com/2009/03/chin-ups.html#weighted">weighted</a> @15kg, 1 x 5 weighted @10kg, 1 x 5 @bodyweight)<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/bent-over-row.html#onearmbentover">One-Arm Bent Over Row</a> (3 x 10 @26kg, 24kg, 22kg)<br /><a href="http://trainnowlivelater.blogspot.com/2009/03/deadlift.html#dumbbell">Dumbbell Deadlifts</a> (Romanian) (3 x 10 @36kg)<br /><br /><span style="font-weight: bold;">Time</span>: 25 minutes<br /><br /><span style="font-weight: bold;">Nutrition</span> (based on my <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains experiment</a>)<br /><br />20 minutes before: 10g BCAA<br />1 hour after: 10 BCAA<br />2 hours after: 10 BCAA<br /><br /><table width="680"><tbody><tr><td align="center" valign="top"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDeHeQS0tAvGUnMgvQXLMrhjrGcjvPrmodgig5Dn4sFa4gS59dDBXXL1FaZ0zpUeSi4PEMUlOlVRHZlx7NN9s7AOGJdXIbJArsEcut2uQxjPWYbCdI374f4rI3wL9IdNBeWMY8ur58Oxw/s1600/100_4487.JPG"><img style="cursor: pointer; width: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDeHeQS0tAvGUnMgvQXLMrhjrGcjvPrmodgig5Dn4sFa4gS59dDBXXL1FaZ0zpUeSi4PEMUlOlVRHZlx7NN9s7AOGJdXIbJArsEcut2uQxjPWYbCdI374f4rI3wL9IdNBeWMY8ur58Oxw/s400/100_4487.JPG" alt="" id="BLOGGER_PHOTO_ID_5535794367743288578" border="0" /></a><br /><span style="color: rgb(102, 102, 102);font-size:85%;" >Lunch (12:05pm) - cucumber, 6 eggs, beetroot, avocado, sardines + 2 bananas & an apple<br /></span></td><td align="center"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD9tUJX9ecUXM3O_mZYAdz9DO6Y0j_GfLaK-Ysc-JVmmtNpuSHaciYjAEa_bUrJwrJxl_c0sO_AGzE6CJVgpC5EoHT7UomTQjaKdfzzuZVqtKdWL2PkXP5nTuKVypxhSjwlJlNn2U3Ris/s1600/100_4488.JPG"><img style="cursor: pointer; width: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD9tUJX9ecUXM3O_mZYAdz9DO6Y0j_GfLaK-Ysc-JVmmtNpuSHaciYjAEa_bUrJwrJxl_c0sO_AGzE6CJVgpC5EoHT7UomTQjaKdfzzuZVqtKdWL2PkXP5nTuKVypxhSjwlJlNn2U3Ris/s400/100_4488.JPG" alt="" id="BLOGGER_PHOTO_ID_5535794369465095842" border="0" /></a><br /><span style="color: rgb(102, 102, 102);font-size:85%;" >Dinner (7:30) - 2 baked trout, roasted pumpkin, marrow, brussel sprouts, onion and parsnip</span><span style="color: rgb(102, 102, 102);font-size:85%;" ><br /></span></td></tr></tbody></table></div><br />That's it - the last official day of the <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains experiment</a>. Over the weekend I will post my conclusions and some graphs, photos etc. <style>.mymore_8529031100154343749{display:none}</style>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com0tag:blogger.com,1999:blog-3163554012880183003.post-34541890271504391412010-11-02T18:58:00.007+00:002010-11-02T20:16:15.461+00:00Final Leangains Chest Session Confirms Strength Progress<span style="font-weight: bold;">Location</span>: <a href="http://trainnowlivelater.blogspot.com/2009/03/woodcock-sports-centre-aston-university.html">Woodcock Sports Centre, Aston University</a><span style="font-weight: bold;"></span><span style="font-weight: bold;"></span><br /><span style="font-weight: bold;">Day:</span><span> 6.45am - Tuesday </span>- 2nd November<br /><br /><div class="workoutbox">5 x 5 <a href="http://trainnowlivelater.blogspot.com/2009/01/dumbbell-chest-press.html#dumbbell">Dumbbell Chest Press</a> @32kg<br />3 x 10 <a href="http://trainnowlivelater.blogspot.com/2009/01/upright-row.html">Upright Rows</a> with EZ bar @35kg<br />3 x 10 <a href="http://trainnowlivelater.blogspot.com/2009/01/hanging-leg-raise.html">Hanging Leg Raise</a><br />5 x 5 <a href="http://trainnowlivelater.blogspot.com/2009/01/shoulder-press.html#standingdumbbell">Dumbbell Shoulder Press</a> @18kg<br />10 <a href="http://trainnowlivelater.blogspot.com/2009/01/push-ups-press-ups.html">Push Ups</a>, proper form<br /><span style="font-style: italic;"><br /></span><span style="font-weight: bold;">Total Time</span>: 28 minutes<br /><br /><span style="font-weight: bold;">Nutrition</span> (based on my <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains experiment</a>)<br /><br />20 minutes before: 10g BCAA<br />90 minutes after: 20 BCAA<br /><br /><table width="680"><tbody><tr><td align="center" valign="top"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP91X6ys2NsBoXHRb2f66TX0qOvI7beHd0iVp4DuGDe-XGtxjwQlsjsQJM6kft9T1LrlxJnaLmFUoKhjiY1r4DoODdGLmDqaBjKYvDDQShjgu7g_8-lXQjJh2FBrigCr5PZrF2ci6SJjM/s1600/100_4483.JPG"><img style="cursor: pointer; width: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP91X6ys2NsBoXHRb2f66TX0qOvI7beHd0iVp4DuGDe-XGtxjwQlsjsQJM6kft9T1LrlxJnaLmFUoKhjiY1r4DoODdGLmDqaBjKYvDDQShjgu7g_8-lXQjJh2FBrigCr5PZrF2ci6SJjM/s400/100_4483.JPG" alt="" id="BLOGGER_PHOTO_ID_5535047017723930754" border="0" /></a><br /><span style="color: rgb(102, 102, 102);font-size:85%;" >Lunch (12:30pm) - pilchards, avocado, tomato, celery + 2 bananas<br /></span></td><td align="center"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1S4omgRk2Yo7Jv2uIFQIw0_5B-PmnlXxx7uwFNBNUEcmhhBrUxPJRLoR3TGWtCpH6wwjO_xkNRE4nWNPgFNuNmAiWVkNWmUg4B9IL8p6bkJQi730isGHIqH0M03q_J_Pwj0mgvxP250s/s1600/100_4484.JPG"><img style="cursor: pointer; width: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1S4omgRk2Yo7Jv2uIFQIw0_5B-PmnlXxx7uwFNBNUEcmhhBrUxPJRLoR3TGWtCpH6wwjO_xkNRE4nWNPgFNuNmAiWVkNWmUg4B9IL8p6bkJQi730isGHIqH0M03q_J_Pwj0mgvxP250s/s400/100_4484.JPG" alt="" id="BLOGGER_PHOTO_ID_5535047011864787938" border="0" /></a><br /><span style="color: rgb(102, 102, 102);font-size:85%;" >Dinner (7:15) - lung casserole + roasted pumpkin, parsnip, Brussels sprouts & courgette</span><span style="color: rgb(102, 102, 102);font-size:85%;" ><br /></span></td></tr></tbody></table></div><br />This is the final chest session of the 12-week 'bulking phase' of my <a href="http://www.leangains.com/" target="_blank">Leangains</a> experiment. I didn't announce that it would be 12-weeks, but decided along the way.<br /><br />The good news is that today I managed 5 sets of chest press with the 32kg dumbbells. <a href="http://trainnowlivelater.blogspot.com/2010/08/30-min-chest-and-shoulders-blitz.html">Towards the beginning of the experiment</a> I could not even manage 5 sets with 30kg.<br /><br />I will be writing a full summary of progress in a post later in the week, including an 'after' photo and a graph of my weight.<br /><br />Then it's time to trim the <a href="http://paynowlivelater.blogspot.com/2010/10/great-buffet-abuse-tour-part-1.html">buffet blubber</a> and see whether I can get back to the same fat percentage I was at before the experiment, but maintain some of the muscle and strength.<style>.mymore_3454189027150439141{display:none}</style>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com2tag:blogger.com,1999:blog-3163554012880183003.post-33163186211750725282010-10-31T09:03:00.005+00:002010-10-31T09:14:24.028+00:00Remedial Sprints<span style="font-weight: bold;">Location</span>: Birmingham, UK<br /><span style="font-weight: bold;">Date</span>: 31st October 2010, 8.30am<br /><br /><div class='workoutbox'><span style="font-weight: bold;">Workout</span><br />2-minute jog warmup<br />5 sprint intervals (16-18 seconds, 30-90 seconds reset between)<br /><br /><span style="font-weight: bold;">Nutrition</span><br />10g BCAA 10 minutes before<br />Planned: 10g BCAA 1 hour laster, then lunch</div><br />After a unfortunate late-night drinking, pizza and cake session on Friday night, I needed some hormonal therapy this morning. I also have a race coming up on the third weekend in November so it's some to get serious.<style>.mymore_3316318621175072528{display:none}</style>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com6tag:blogger.com,1999:blog-3163554012880183003.post-87626705173800226032010-10-28T20:02:00.006+01:002010-10-28T20:19:16.834+01:00This Week's Weights and Food - One Week Left of Leangains<span style="font-weight: bold;">Workouts</span><br />Tuesday - dumbbell chest, dumbbell shoulders, upright row, ab crunches - 25 mins<br />Thursday - Weighted chins, one-arm dumbbell rows, deadlift, 3 mins <a href="http://trainnowlivelater.blogspot.com/2010/09/stretching-and-mobility.html#mobility">mobility</a> - 29 mins<br /><br /><span style="font-weight: bold;">Nutrition</span> - Tuesday<br />Forgot the BCAA before the session, but had 20g straight afterwards.<br />Then, 2 hours later, lunch:<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhonrb_JmRwtVdw-8JH0OCpSXZYhbpXggQGEYA99TLQfECc6Dpqh3TdiWIgvA_XVDrEfalDL644iRa6utTENuRWQKpAaOuPVb-2ESVYMQF9j5aRPT4iyuFkPv0hnPSESwOxls4bemBUG_E/s1600/100_4469.JPG"><img style="cursor: pointer; width: 250px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhonrb_JmRwtVdw-8JH0OCpSXZYhbpXggQGEYA99TLQfECc6Dpqh3TdiWIgvA_XVDrEfalDL644iRa6utTENuRWQKpAaOuPVb-2ESVYMQF9j5aRPT4iyuFkPv0hnPSESwOxls4bemBUG_E/s400/100_4469.JPG" alt="" id="BLOGGER_PHOTO_ID_5533174947233763426" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOjiKKAl0sx33MI_UnxCvGCvpokq-hAb42fGZhO3Gi-SZE5HfEJ3Z2HxW6OFzCWTsip3FbQKWFH56C4E6v1FsclfgqwyMRyuHVvCrswN3Q5GUUe6Pd72NhPL9b_Tp44SiH9TWNUP9P1-Y/s1600/100_4470.JPG"><img style="cursor: pointer; width: 250px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOjiKKAl0sx33MI_UnxCvGCvpokq-hAb42fGZhO3Gi-SZE5HfEJ3Z2HxW6OFzCWTsip3FbQKWFH56C4E6v1FsclfgqwyMRyuHVvCrswN3Q5GUUe6Pd72NhPL9b_Tp44SiH9TWNUP9P1-Y/s400/100_4470.JPG" alt="" id="BLOGGER_PHOTO_ID_5533174953116387682" border="0" /></a><br />Sardine bonanza for lunch, chicken bones & cauli fry for dinner<br /><div style="text-align: left;"><br /><span style="font-weight: bold;">Nutrition</span> - Thursday:<br />10g BCAA 20 mins before session<br />10g 1 hour after<br />10g 2 hours after that<br /><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEqn07CLRsE6FPbKrT-dffXYCTq1UAfmCQdfuzME_nN_1cv7ubgqult8T-aVb4NVsrY9gsw0Hj2PvDjoEYMQNiKatH0_Q1gPqJtUqy0GC-xL1HY5JntvqsajKqPSpJpNIxiwqTpaHlK7M/s1600/100_4472.JPG"><img style="cursor: pointer; width: 250px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEqn07CLRsE6FPbKrT-dffXYCTq1UAfmCQdfuzME_nN_1cv7ubgqult8T-aVb4NVsrY9gsw0Hj2PvDjoEYMQNiKatH0_Q1gPqJtUqy0GC-xL1HY5JntvqsajKqPSpJpNIxiwqTpaHlK7M/s400/100_4472.JPG" alt="" id="BLOGGER_PHOTO_ID_5533174954386397122" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMkKc6ByGgJA-ataRs1K-rdN533MJCEvcFGVxRIH0F4_57wFoeAaVb4_Xxg3cV_XnAD7LdD8rC34vWzeN_o7MyHtykkxJoCaPd6xwRzs73rhxh_TwhtRJGV8YyQLbcwanvVcaFKsgsVMA/s1600/100_4473.JPG"><img style="cursor: pointer; width: 250px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMkKc6ByGgJA-ataRs1K-rdN533MJCEvcFGVxRIH0F4_57wFoeAaVb4_Xxg3cV_XnAD7LdD8rC34vWzeN_o7MyHtykkxJoCaPd6xwRzs73rhxh_TwhtRJGV8YyQLbcwanvVcaFKsgsVMA/s400/100_4473.JPG" alt="" id="BLOGGER_PHOTO_ID_5533174961719586962" border="0" /></a><br />Scrambled egg and salmon for lunch, lamb's liver & veg for dinner</div><br />My eating's back under control after the <a href="http://paynowlivelater.blogspot.com/2010/10/great-buffet-abuse-tour-part-1.html">buffet insanity</a> of my recent US trip. Another week before the end of <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">the experiment</a>. Then I will start a 4-week fast stripping period, and prepare a post detailing my progress or lack thereof during the 12 or so weeks.<style>.mymore_8762670517380022603{display:none}</style>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com4tag:blogger.com,1999:blog-3163554012880183003.post-34514688202609094912010-10-24T15:40:00.004+01:002010-10-24T16:00:42.935+01:00Back Session, Fasted at Mandalay Bay, no Buffet<span style="font-weight: bold;">Date</span>: Thursday 21st October, 5pm<br /><span style="font-weight: bold;">Location:</span> <a href="http://www.mandalaybay.com/thingstodo/thegym.aspx" target="_blank">Mandalay Bay Gym</a>, Las Vegas.<br /><br /><div class="workoutbox"><span style="font-weight: bold;">Workout</span><br /><a href="http://trainnowlivelater.blogspot.com/2009/03/chin-ups.html">Chin Ups</a> (2 x 5 <a href="http://trainnowlivelater.blogspot.com/2009/03/chin-ups.html#weighted">weighted</a> @35lbs)<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/bent-over-row.html#barbell">Barbell Bent Over Row</a> (5 x 5 @90lbs)<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/bent-over-row.html#onearmbentover">One-Arm Bent Over Row</a> (3 x 10 @55lbs)<br /><a href="http://trainnowlivelater.blogspot.com/2009/03/deadlift.html#dumbbell">Dumbbell Deadlifts</a> (Romanian) (3 x 10 @75lbs)<br />Leg Raises on leg raise machine (3 x 10)<br /><br /><span style="font-weight: bold;">Time</span>: 33 minutes<br /><br /><span style="font-weight: bold;">Nutrition</span> - this time barely compliant with my <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains experiment</a> :-(<br /><br />- Fasted all day until the session, after <a target="_blank" href="http://twitter.com/paynowlivelater/statuses/28041109364">'buffet gone wrong'</a> the day before<br />- 20g BCAA 30 minutes after session.<br />- Wine, steak and veg spiraled into <a target="_blank" href="http://twitter.com/paynowlivelater/statuses/28449106975">non-Paleo gluttony</a> ending at 1 am<br /></div><br />The gym at Mandalay Bay must get kudos for having the best equipment I've encountered in a Vegas gym. The only criticism would be the lack of an Olympic bar, in contrast to Caesar's<span class="fullpost">. On the other hand, Mandalay had dumbbells that went up to 75lbs, which for me wins over Caesar's insubstantial 50s.<br /><br />In addition, the $15 fee was more palatable than the $25 at Caesar's.<br /><br />Nothing interesting to report from the session, except perhaps my continued determination to keep a straight back with the Romanian deadlift. This actually helps when you have limited dumbbell size, because in fact doing 10 slow, strict reps was perfect at 75lbs whereas I can lift much more with bad form.<br /><br />As I write, our US holiday is coming to an end. Good job really, because the wheels have started to fall off the nutrition vehicle. Once things start to go wrong in the holiday environment, it's really hard to pull them back. It's just as well I managed to keep things on an even keel until the final 4 days.</span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com2tag:blogger.com,1999:blog-3163554012880183003.post-7751645861144107792010-10-20T16:27:00.008+01:002010-10-20T19:05:22.529+01:00Finally a Decent Gym - Chest & Shoulders at Caesar's Palace<span style="font-weight: bold;">Date</span>: Monday 18th October, 5pm<br /><span style="font-weight: bold;">Location:</span> <a href="http://www.destination360.com/north-america/us/nevada/las-vegas/caesars-palace-gym#" target="_blank">Caesar's Palace Gym</a>, Vegas baby.<br /><br /><div class="workoutbox"><span style="font-weight: bold;">Workout</span><br /><a href="http://trainnowlivelater.blogspot.com/2009/01/dumbbell-chest-press.html#dumbbell">Dumbbell Chest Press</a> - 4x5 @70lbs, 5 @65lbs<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/upright-row.html">Upright Row</a> - 3 x 10 @65lbs<br />Machine Ab Crunches - 30, 30, 20 @100lbs<br />Dips - 3 x 10<br />Machine Shoulder Press - 2x10@40lbs<br /><br /><span style="font-weight: bold;">Time</span>: 40 minutes<br /><br /><span style="font-weight: bold;">Nutrition</span> (loosely based on my <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains experiment</a>)<br /><br />Nuts and unsweetened cocoa a few hours before:<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTdVEY7j5radn1F6sxPquxmmJfyzs-d6V_sG4M7JZcsq0Bbcsf3J4QayIdA40E-E7Q60sB6ylvMM3wkDspKDuxrLsDWJo9YFQGMknFKiiAh6_M89SZCERWPyT9q2TNMfyE45pdoIctrPs/s1600/100_4139.JPG"><img style="cursor: pointer; width: 250px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTdVEY7j5radn1F6sxPquxmmJfyzs-d6V_sG4M7JZcsq0Bbcsf3J4QayIdA40E-E7Q60sB6ylvMM3wkDspKDuxrLsDWJo9YFQGMknFKiiAh6_M89SZCERWPyT9q2TNMfyE45pdoIctrPs/s400/100_4139.JPG" alt="" id="BLOGGER_PHOTO_ID_5530154897995948274" border="0" /></a><br /><br />Buffet abuse at Wynn a couple of hours after:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGj-mUqGdQJ9gO9wzRQAWP-9HITAnEJWZRS4rYX37Nz9252U1TRY9oR5APXZGvYV_FaqUb4pKYJZowdMXZ7pzNW0zvqDYwO7eoJQEOZHzc4h1jaWqNZPRHEgOY_j4Audg1vrvYfEGOwBY/s1600/100_4144.JPG"><img style="cursor: pointer; width: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGj-mUqGdQJ9gO9wzRQAWP-9HITAnEJWZRS4rYX37Nz9252U1TRY9oR5APXZGvYV_FaqUb4pKYJZowdMXZ7pzNW0zvqDYwO7eoJQEOZHzc4h1jaWqNZPRHEgOY_j4Audg1vrvYfEGOwBY/s400/100_4144.JPG" alt="" id="BLOGGER_PHOTO_ID_5530153132252281650" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR5MIQHTBRsPv2wIC9zTsWIjdsA0eUgu-D8_NHHiglSds2h4lgKEq3as4EzOy7UBQm3c_hNL3c77WjlkkinCAWthCRhyYBbjAxbjyY55wkyci8USEmD11bTfkq5KBDFmxigXmI1a4e5A0/s1600/100_4145.JPG"><img style="cursor: pointer; width: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR5MIQHTBRsPv2wIC9zTsWIjdsA0eUgu-D8_NHHiglSds2h4lgKEq3as4EzOy7UBQm3c_hNL3c77WjlkkinCAWthCRhyYBbjAxbjyY55wkyci8USEmD11bTfkq5KBDFmxigXmI1a4e5A0/s400/100_4145.JPG" alt="" id="BLOGGER_PHOTO_ID_5530153139093435330" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyrGzN_djxf5WopQ9aJFOX7Elm1AJtsoB6nvw86dFouvLSdeYw9OsB4VCfEartpkDTGAGIJwuG6Gr1IlZQbXbhKi0k21JMZ21RikwSd1Et42fxe0cFpYyl8gawK4PcPSkVTB69Jt8bYTc/s1600/100_4148.JPG"><img style="cursor: pointer; width: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyrGzN_djxf5WopQ9aJFOX7Elm1AJtsoB6nvw86dFouvLSdeYw9OsB4VCfEartpkDTGAGIJwuG6Gr1IlZQbXbhKi0k21JMZ21RikwSd1Et42fxe0cFpYyl8gawK4PcPSkVTB69Jt8bYTc/s400/100_4148.JPG" alt="" id="BLOGGER_PHOTO_ID_5530153145123978434" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikkeg2NU9EeuWF-XheLMGKS2CY1xNZju5sJxqDQJCQk2eh33-Z_A_1ufpMo6Oefj9d_exCqVHY2f8sjvph4F5cX80lSShyUmlCKbnr6I40Yq5pFFvPfaWvUmUtd6eSNhyphenhyphenIyrdhR7-a0Ss/s1600/100_4150.JPG"><img style="cursor: pointer; width: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikkeg2NU9EeuWF-XheLMGKS2CY1xNZju5sJxqDQJCQk2eh33-Z_A_1ufpMo6Oefj9d_exCqVHY2f8sjvph4F5cX80lSShyUmlCKbnr6I40Yq5pFFvPfaWvUmUtd6eSNhyphenhyphenIyrdhR7-a0Ss/s400/100_4150.JPG" alt="" id="BLOGGER_PHOTO_ID_5530153159815900594" border="0" /></a></div><br />To be honest, my sole intention in the gym was to do as much damage as possible to justify the vast amount of food I had every intention of eating that evening. This topsy-turvey exercise-nutrition philosophy is akin to the marathon runner who maintains the hobby as a means to enjoy eating lots of food<span class="fullpost">.<br /><br />However, as a holiday strategy it ain't bad. I am still determinedly avoiding the dessert areas. I am building a bigger series of posts for <a href="http://paynowlivelater.blogspot.com/" target="_blank">PNLL</a> documenting the buffet abuse, so won't go into the detail here.<br /><br />Weights-wise, I stayed clear of failure on all the exercises, thus leaving the door open for more frequent training to 'justify' the inevitable frequent buffet sessions. It was all pretty random, with sets and rests determined by availability of machines and spotters.<br /><br />Tomorrow I am going to get medieval on the weights because it will be the last night in Vegas and therefore the buffet finale. I dare not think what will happen.</span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com0tag:blogger.com,1999:blog-3163554012880183003.post-5993643424919230812010-10-17T16:40:00.004+01:002010-10-17T17:00:07.720+01:00Semi-Adequate LA Gym Allows Back Workout<span style="font-weight: bold;">Date</span>: Saturday 16th October, 7.30 am<br /><span style="font-weight: bold;">Location:</span> <a href="http://www.sheratonuniversal.com/">Sheraton Universal Hotel</a>, LA.<br /><br /><div class="workoutbox"><span style="font-weight: bold;">Workout</span> - <span style="font-style: italic;">45 seconds rest between sets</span><br /><br />Back warm up - 20 reps on some kind of machine, nearly to failure<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/bent-over-row.html#onearmbentover">One-Arm Bent Over Row</a> (5 x 10 @50lbs)<br /><a href="http://trainnowlivelater.blogspot.com/2009/03/deadlift.html#dumbbell">Dumbbell Deadlifts</a> (Romanian) (1 x 50 @50lbs)<br /><br />2 minutes of <a href="http://trainnowlivelater.blogspot.com/2010/09/stretching-and-mobility.html#mobility">mobility</a> work to finish, mainly to stretch my hams and back.<br /><br /><span style="font-weight: bold;">Time</span>: 20 minutes<br /><br /><span style="font-weight: bold;">Nutrition</span> (according to my <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains experiment</a>)<br />15g BCAA 10 minutes before session<br />15g BCAA 1 hour after<br /><br />Buffet at 3pm: @3pm - meat bonanza.<br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOTsECRIK1oBoU8rgjLGnFTdU3w_pIwDFl0um4rxebR5RR1M_qh17qFj-A0u19Gckkl3sv4jr0fEI87sehQ3VRhiIPZ9YyTBD3fbMGBxMl0ahjtFKQnSGKrvqxxUkUNy9HfHxviQuHnmLC/s1600/IMG00224-20101016-1504.jpg"><img style="cursor: pointer; width: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOTsECRIK1oBoU8rgjLGnFTdU3w_pIwDFl0um4rxebR5RR1M_qh17qFj-A0u19Gckkl3sv4jr0fEI87sehQ3VRhiIPZ9YyTBD3fbMGBxMl0ahjtFKQnSGKrvqxxUkUNy9HfHxviQuHnmLC/s400/IMG00224-20101016-1504.jpg" alt="" id="BLOGGER_PHOTO_ID_5529028534699878866" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit2V8f9m4u2AI6UaDKGO7rNK8e0apcW1epXyCRwBSBD9W60f01WL70RutPlTIPWZzHXqjjCH-95dgqhgF3MkVbs8uRoID2pvmMXYyugEcMz5q-AU9GyCBExe7AZOXtlbwtUe8uhKhleK4k/s1600/IMG00225-20101016-1532.jpg"><img style="cursor: pointer; width: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit2V8f9m4u2AI6UaDKGO7rNK8e0apcW1epXyCRwBSBD9W60f01WL70RutPlTIPWZzHXqjjCH-95dgqhgF3MkVbs8uRoID2pvmMXYyugEcMz5q-AU9GyCBExe7AZOXtlbwtUe8uhKhleK4k/s400/IMG00225-20101016-1532.jpg" alt="" id="BLOGGER_PHOTO_ID_5529028548402871986" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhebMrXN-xZQhjg8wxzRJOBpfNGUjXDYj8E_PH3YWoCKEkvgGpGHTmYYHXEZboQFBMXTiWg8BQxzn-Cn0iuxwQk4Qr1LUHrE2-xuEDFewQ4zA4i3xrryT639NfYQlyEYbg3fsOWmg7qFHy8/s1600/IMG00226-20101016-1550.jpg"><img style="cursor: pointer; width: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhebMrXN-xZQhjg8wxzRJOBpfNGUjXDYj8E_PH3YWoCKEkvgGpGHTmYYHXEZboQFBMXTiWg8BQxzn-Cn0iuxwQk4Qr1LUHrE2-xuEDFewQ4zA4i3xrryT639NfYQlyEYbg3fsOWmg7qFHy8/s400/IMG00226-20101016-1550.jpg" alt="" id="BLOGGER_PHOTO_ID_5529028557631238146" border="0" /></a></div></div><br />I was flying LA to Vegas late morning, so this interrupted my normal <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains</a> protein schedule. Instead, I nailed two lots of 15 grams, one before and one and hour later before heading to the airport. I didn't think it would be appropriate to start messing with white powder on the flight<span class="fullpost">.<br /><br />The gym was okay-ish. With only 50lb dumbbells to play with, I used a first set with a machine to pre-exhaust my lats, but it still took 5 sets of 10 with minimal rest to do the required damage.<br /><br />I wanted to keep my deadlifting muscles in business, so I did 50 with the 50lb dumbbells, which turned out to be a good plan because it was also a good conditioning exercise. By this I mean that it hurt, I was breathing heavily by the end, and I wanted to stop. With my recent focus on weights for the <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains experiment</a>, I have lost my familiarity with pain somewhat.<br /><br />The Vegas buffet at Luxor was average quality but as you'd expect, plenty of meat on offer. The first plate took about 20 minutes to eat. There was a lot of meat on there. Pork, chicken, prime rib. Nice.</span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com6tag:blogger.com,1999:blog-3163554012880183003.post-52807942384808483762010-10-15T06:50:00.002+01:002010-10-15T15:00:02.878+01:00Jet-Lagged Hotel Gym Workout and Buffet Abuse<span style="font-weight: bold;">Date</span>: Wednesday 13th October, 4.50 am<br /><span style="font-weight: bold;">Location:</span> <a href="http://www.sonesta.com/Boston/index.cfm?fa=healthclub.home">Royal Sonesta Hotel Gym</a>, Boston.<br /><br /><div class="workoutbox"><span style="font-weight: bold;">Workout</span> - <span style="font-style: italic;">60 seconds rest between sets</span><br /><a href="http://trainnowlivelater.blogspot.com/2009/01/dumbbell-chest-press.html#dumbbell">Dumbbell Chest Press</a> - 15@50lbs, 13@50lbs, 6@50lbs - failure on last two sets.<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/upright-row.html#dumbbell">Upright Row with Dumbbells</a> - 3 x 10 @40lbs<br />Pulley Ab Crunches - 3 x 20 @58lbs<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/shoulder-press.html#standingdumbbell">Dumbbell Shoulder Press</a> 10@35lbs, 7@35lbs, 6@35lb - nearly failure on each set.<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/push-ups-press-ups.html">Push Ups</a> - 11, slow, high quality<span style="font-weight: bold;"> </span><br /><br />3 minutes of <a href="http://trainnowlivelater.blogspot.com/2010/09/stretching-and-mobility.html#mobility">mobility</a> work to finish.<br /><br /><span style="font-weight: bold;">Time</span>: 28 minutes<br /><br /><span style="font-weight: bold;">Nutrition</span> (according to my <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains experiment</a>)<br />10g BCAA 10 minutes before session<br />10g BCAA 1 hour after<br />10g BCAA 2 hours after<br />Brunch @10am - buffet abuse - 500g smoked Salmon, 4 eggs and various fruit<br />Late Lunch @ 5.30pm - two portions of broccoli and chicken - I picked off the bread coating<br />Late Dinner @9pm - 12oz steak, salad and a glass of red wine.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEOotOmqhheGFN0QgPA2hyphenhyphenFqfNzTDVNYr3nvoKRfgXfQn3wcHNuJ55sNIz-rrSfCcuSzLuhwMLb0y1hpO9oAGwzoIltZhO0Tak_bnVn88pLjnQ-Qczz8GleHShAOoMEbuRAGtQ5XoyHgA/s1600/Boston-Breakfast.jpg"><img style="cursor: pointer; width: 210px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEOotOmqhheGFN0QgPA2hyphenhyphenFqfNzTDVNYr3nvoKRfgXfQn3wcHNuJ55sNIz-rrSfCcuSzLuhwMLb0y1hpO9oAGwzoIltZhO0Tak_bnVn88pLjnQ-Qczz8GleHShAOoMEbuRAGtQ5XoyHgA/s400/Boston-Breakfast.jpg" alt="" id="BLOGGER_PHOTO_ID_5527870657583846082" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1v7ilh1VLejUjXh48U9_NEdJ4xgxS0iS9neeYI4S30-jcAJgBC4BINZsVC9nKdiSpZhxuoj-Rhb9oODTxsnmSs3oSnxZ3rta7UrMcD-IMnmh-f_e5Dw7xr3lOOASjpVbuDti8vrgimA0/s1600/177040656.jpg"><img style="cursor: pointer; width: 210px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1v7ilh1VLejUjXh48U9_NEdJ4xgxS0iS9neeYI4S30-jcAJgBC4BINZsVC9nKdiSpZhxuoj-Rhb9oODTxsnmSs3oSnxZ3rta7UrMcD-IMnmh-f_e5Dw7xr3lOOASjpVbuDti8vrgimA0/s400/177040656.jpg" alt="" id="BLOGGER_PHOTO_ID_5527870647190372082" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfgKqVaF_c66AaCSwkwArgeENmGXchovgfqiDNjxMwgyN8o0cDwMcNPa67s0al5FGh5Qg3V7mlC2YdeiqUWtRrKscuv57s-UdYKQPT4ZMCQbviyZXF1crR0DJfjr1Q5bdwhrHfd8CioDo/s1600/177040960.jpg"><img style="cursor: pointer; width: 210px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfgKqVaF_c66AaCSwkwArgeENmGXchovgfqiDNjxMwgyN8o0cDwMcNPa67s0al5FGh5Qg3V7mlC2YdeiqUWtRrKscuv57s-UdYKQPT4ZMCQbviyZXF1crR0DJfjr1Q5bdwhrHfd8CioDo/s400/177040960.jpg" alt="" id="BLOGGER_PHOTO_ID_5527870654543481682" border="0" /></a></div><br />I hit the heath and fitness centre before 5am, clutching goggles and a towel, naively assuming that the 24-hour opening would include the pool. Alas, it was closed<span class='fullpost'>.<br /><br />I had intended to rest from weights for longer (more like 10 days) but the allure of the fitness room was too much, especially given that compared to the usual rubbish you find in hotels, the equipment was actually okay.<br /><br />The dumbbells only went up to 50lbs, so I had to adjust my reps accordingly, but I started to fail surprisingly early on the chest press after an initial 15-rep glory set.<br /><br />The whole session was pretty random and intense. There was a lot of grunting and shirt removal. When you are the only person awake in the whole hotel you can pretty much do what you like. It was nice to get medieval with the dumbbell upright row - I had forgotten how much aggression you can put into those once you get the rhythm going.<br /><br />Later, after my 16-hour fasting window was over, I hit the breakfast buffet. Smoked salmon, boiled eggs and fruit were the only things I could eat from the display, so I made it my business to eat a lot. I could see the manager eyeing me nervously from the behind the bar as I repeatedly spooned the delicately rolled salmon pieces onto my plate and asked the waitress to get more boiled eggs. He knew a pro when he saw one.</span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com2tag:blogger.com,1999:blog-3163554012880183003.post-60293757640024578212010-10-10T07:05:00.006+01:002010-10-10T08:07:21.858+01:00Death-Defying Somersault on Langdale Horseshoe<span style="font-weight: bold;">Location</span>: The Lake District, UK<br /><span style="font-weight: bold;">Date: </span>9th October 2010<br /><br /><div class="workoutbox"><span style="font-weight: bold;">Distance</span>: 14 miles<br /><span style="font-weight: bold;">Elevation</span>: 4000 feet<br /><br />I was on a mission to get a good time for this. It was no time to worry about avoiding 'chronic cardio', taking photos, taking leaks or drinking water. F@ck all that.<br /><br />After <a href="http://trainnowlivelater.blogspot.com/2009/10/langdale-horseshoe-fell-race-tired-legs.html">last year's humiliating attempt</a> (the only time I have given up on a race) I was determined to make this one count. Plus, Lightning and I had unfinished business. Last month my 40-second margin at <a href="http://trainnowlivelater.blogspot.com/2010/09/running-up-and-flying-round-ben-nevis.html">Ben Nevis</a> had been trumped by his 4-minute lead at the <a href="http://trainnowlivelater.blogspot.com/2010/09/peris-horseshoe-slain-by-leg-of-lamb.html">Peris</a>. It was my turn.<br /><br /><span style="font-weight: bold;">Time</span>: 3 hours, 17 minutes. 39 minutes ahead of Lightning :-)</div><br />Here are the photos and the story of how I nearly ruined myself one one of the downhill sections<span class="fullpost">:<br /><div style="text-align: center;"><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYvTDb0vX-SNKsx8kHdyNqP8CuXbA_Wzz14Dd21UMYOctSvQRIP1GQD_t8RlwAPQpfWmrdoUtzhz_ORPUSohW920MbbfWC-6ZN9tc2YCmHIuKjKrLsc8gbmewXzakYRm0D-XJ8WCDP7DA/s1600/Copy+of+100_4064.JPG"><img style="cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYvTDb0vX-SNKsx8kHdyNqP8CuXbA_Wzz14Dd21UMYOctSvQRIP1GQD_t8RlwAPQpfWmrdoUtzhz_ORPUSohW920MbbfWC-6ZN9tc2YCmHIuKjKrLsc8gbmewXzakYRm0D-XJ8WCDP7DA/s400/Copy+of+100_4064.JPG" alt="" id="BLOGGER_PHOTO_ID_5526299303943468226" border="0" /></a><br />Breakfast at 7am: 6 eggs with coconut milk, 2 bananas, cocoa<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL6QzPnN2XGxIjTHwOpyctQk7K1vTZuGFMf0IaaammG90WVc-7Dml4gbSd397WgWlJgndT6qFVk0d5xD_ccAvzJQ9PRBt0pp0nQA0ZWHlOYZ7V0rBY1TeXe-1-KlEdBYrkLs2AOHVWkk8/s1600/Copy+of+100_4063.JPG"><img style="cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL6QzPnN2XGxIjTHwOpyctQk7K1vTZuGFMf0IaaammG90WVc-7Dml4gbSd397WgWlJgndT6qFVk0d5xD_ccAvzJQ9PRBt0pp0nQA0ZWHlOYZ7V0rBY1TeXe-1-KlEdBYrkLs2AOHVWkk8/s400/Copy+of+100_4063.JPG" alt="" id="BLOGGER_PHOTO_ID_5526299293152000850" border="0" /></a><br />The feast I took for after the race: mackerel, herring & avocado for savoury; fruit, coconut cream and cocoa for dessert; nuts just to be greedy.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRfAF74k2iU_OBML6n7YJborpBlb5w-nHzI1AUnZ51L-xPYgJfjLj18DYUyq41tv5ZWcrmxH3WedAbT9e22Z-a6BkNfaZU4HCL7g6VGsiyLDqzsK1E6r0d7ZAxXV2D1ESp8HVuQimVZxo/s1600/Copy+of+100_4067.JPG"><img style="cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRfAF74k2iU_OBML6n7YJborpBlb5w-nHzI1AUnZ51L-xPYgJfjLj18DYUyq41tv5ZWcrmxH3WedAbT9e22Z-a6BkNfaZU4HCL7g6VGsiyLDqzsK1E6r0d7ZAxXV2D1ESp8HVuQimVZxo/s400/Copy+of+100_4067.JPG" alt="" id="BLOGGER_PHOTO_ID_5526299304059805538" border="0" /></a><br />The Langdale Pikes come into view as we arrive, the start of the route.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVK-bl8aIBBiELxeiEmuCWiGvyuLly-7KbVO6xaR7WO-wMA4UoshGDLO9VF4loBQpPVCRKTMfCmz8_dOpg61SknHYGAyPT-2yvaH-l0bXFDu6EQN8UmFRVInz9CR5y2xSYj5gG5yUBHf4/s1600/Copy+of+100_4077.JPG"><img style="cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVK-bl8aIBBiELxeiEmuCWiGvyuLly-7KbVO6xaR7WO-wMA4UoshGDLO9VF4loBQpPVCRKTMfCmz8_dOpg61SknHYGAyPT-2yvaH-l0bXFDu6EQN8UmFRVInz9CR5y2xSYj5gG5yUBHf4/s400/Copy+of+100_4077.JPG" alt="" id="BLOGGER_PHOTO_ID_5526299308382966418" border="0" /></a><br />Crinkle Crags on the right, Pike O'Blisco on the left, the final stages of the route.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUROpZydcYoov9_NGaciyvVSfSqrQ6AGBl1Am-zcU5sEBTLDHM56QmQe9OUIV9T6ErLwhlqo8TFCNdtrNq_9k-BdTvXiPMWQApT1MIfLlbHZyG91K1i_AOAJrvNLFsK4Vn7MuLJuZFzEE/s1600/100_4080.JPG"><img style="cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUROpZydcYoov9_NGaciyvVSfSqrQ6AGBl1Am-zcU5sEBTLDHM56QmQe9OUIV9T6ErLwhlqo8TFCNdtrNq_9k-BdTvXiPMWQApT1MIfLlbHZyG91K1i_AOAJrvNLFsK4Vn7MuLJuZFzEE/s400/100_4080.JPG" alt="" id="BLOGGER_PHOTO_ID_5526299292174708770" border="0" /></a><br />Ready for action.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiif6M_LrEQzZSLS0aJ51PsQdcz7gju2-UfYu4nH9Qw5g8LSF9eYMBcz-kDXD47srOsrf7k_wDKwPOt9tYuWY_lXElV984vSUS7p_leeAxL609TpQfIjUY43oRTLZ5pqkMzcb9d4yJSoXY/s1600/Copy+of+100_4082.JPG"><img style="cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiif6M_LrEQzZSLS0aJ51PsQdcz7gju2-UfYu4nH9Qw5g8LSF9eYMBcz-kDXD47srOsrf7k_wDKwPOt9tYuWY_lXElV984vSUS7p_leeAxL609TpQfIjUY43oRTLZ5pqkMzcb9d4yJSoXY/s400/Copy+of+100_4082.JPG" alt="" id="BLOGGER_PHOTO_ID_5526299427535621026" border="0" /></a><br />Race over, the huge pot of fruit, coconut cream and cocoa, about to be devoured.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik5Jfzb_mgf__kMTpxDwG8q-pNp-axDqS9YIUIH0QUty3D09dGqiMKbMwY31VKPNgpFwh4Bgm-_1ntnY2cNcBxSAqfZV7GHXSr45XSXvCoxuxW72DMqRp1P5xt3eE5avZOaRliXLC1UC4/s1600/Copy+of+100_4083.JPG"><img style="cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik5Jfzb_mgf__kMTpxDwG8q-pNp-axDqS9YIUIH0QUty3D09dGqiMKbMwY31VKPNgpFwh4Bgm-_1ntnY2cNcBxSAqfZV7GHXSr45XSXvCoxuxW72DMqRp1P5xt3eE5avZOaRliXLC1UC4/s400/Copy+of+100_4083.JPG" alt="" id="BLOGGER_PHOTO_ID_5526299428973102914" border="0" /></a><br />Just before bed, some leftover chicken and leftover sauce with nuts.<br /></div><br /><br /><span style="font-weight: bold;">The Somersault</span><br /><br />There is a long section after the first main checkpoint behind the Pikes involving a long steady descent on boggy ground, ideal for running very fast. If you have lunatic tendencies, which I do, then you can overtake a lot of people here.<br /><br />This time, my lunacy nearly did me some serious damage. As I careered past a fellow runner, one foot found an unexpected hole. Normally I would correct with the next stride. However, the other foot found another, deeper, unexpected hole. I lurched forwards towards my head. It was only the sheer speed I was travelling, a sudden dip in the terrain and the instinct to tuck my head which stopped me slamming into the ground head first.<br /><br />A disturbing crunching sound came from my neck as I performed a full forward roll and for a split-second I wondered whether I would walk again; but as I rolled forward over my back I was catapulted back into the running position and continued hurtling past other runners. The guy behind me was stunned.<br /><br /><span style="font-weight: bold;">Validation of Low Frequency Training?</span><br /><br />I was pleased with the time. 3-minutes slower than my best (3:14) several years ago. But several years ago I was training obsessively. This year I've mostly just done races and rested in between. So to achieve a comparable performance feels like a validation of that approach.<br /><br />To be fair to Lightning, he had an off day. If he'd been on song, I reckon 3:40 was on the cards. Still not even close :-D<br /><br /><span style="font-weight: bold;">Refuelling - Just Eat Big</span><br /><br />I decided to eat big all day and include lots of fruit. After the 6-hour Peris race last month I went on a bit of a non-Paleo rampage afterwards - yet my recovery in the days that followed was good. This had reminded me that it's pointless to starve your body of what it wants after an effort like that just because you think it's an opportunity to get a little leaner.<br /><br />So this time I had the best of both worlds - loads of food, but all healthy.<br /><br /><span style="font-weight: bold;">Season Finale</span><br /><br />This was the season finale for me. I am going to take a good few months out of long mountain runs to let me legs get really strong. Whilst my foot (which I was recently wrongly grizzling about possibly being fractured) was fine, there was a general sense that my knees need a little R & R, and they were getting a bit sore on the final descent.</span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com10tag:blogger.com,1999:blog-3163554012880183003.post-25591174138828412902010-10-10T06:48:00.007+01:002010-10-10T07:05:08.022+01:00Back Workout and Half a Cow's Heart<span style="font-weight: bold;">Location</span>: <a href="http://trainnowlivelater.blogspot.com/2009/03/woodcock-sports-centre-aston-university.html">Woodcock Sports Centre, Aston University</a><span style="font-weight: bold;"></span><span style="font-weight: bold;"></span><br /><span style="font-weight: bold;">Day:</span><span> 6.50 am - Thursday</span> - 8th October<br /><br /><div class="workoutbox"><a href="http://trainnowlivelater.blogspot.com/2009/03/chin-ups.html">Chin Ups</a> (3 x 5 <a href="http://trainnowlivelater.blogspot.com/2009/03/chin-ups.html#weighted">weighted</a> @15kg, 1 x 4 @15kg, 1 x 6 @bodyweight)<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/bent-over-row.html#onearmbentover">One-Arm Bent Over Row</a> (3 x 10 @24kg)<br />Pulldowns with the machine (in front of neck) (3 x 10 @ 70lbs)<br /><a href="http://trainnowlivelater.blogspot.com/2009/03/deadlift.html#romanian">Romanian Deadlift</a> (1 x 10 @70kg)<br /><span style="font-style: italic;"><br />Rest - relatively quick changes between my partner and me<br /></span><br /><span style="font-weight: bold;">Total Time</span>: 25 minutes<br /><br /><span style="font-weight: bold;">Nutrition</span> (normal low-carb Paleo, since I had my weekly high carb day <a href="http://trainnowlivelater.blogspot.com/2010/10/chest-improvements-and-big-eats.html">two days previously</a>, based on my version of <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains</a>):<br /><br />20 minutes before: 10g BCAA<br />1 hour after: 10g BCAA<br />3 hours after: 10g BCAA<br /><br />Phenomenally large lunch at midday - a quarter of a cow's heart, cold from the fridge + 6 large eggs scrambled with half a tin of coconut milk, celery, red pepper, carrot and water cress.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGSyZokDahbVIaS0tmP4ee-pdjwYWG58QSwrHn_c5V6mWjSov18Wm3t7zrVjzF7roESRKTcOzQurynEW1WK_Cja1tVeD9W9UvaXjMqizATg6n2ErFYyCvjRacPKvqnDjcg3RWhKVG7cao/s1600/100_4058.JPG"><img style="cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGSyZokDahbVIaS0tmP4ee-pdjwYWG58QSwrHn_c5V6mWjSov18Wm3t7zrVjzF7roESRKTcOzQurynEW1WK_Cja1tVeD9W9UvaXjMqizATg6n2ErFYyCvjRacPKvqnDjcg3RWhKVG7cao/s400/100_4058.JPG" alt="" id="BLOGGER_PHOTO_ID_5526291399257431170" border="0" /></a><br /></div><br />Forgot photo for dinner @ 7.30 - which was heart stew with vegetables.<br /></div><br /><span style="font-weight: bold;">Weights</span>: Apparently not making much progress with weighted chins<span class='fullpost'>, my benchmark exercise for the pull/back exercises. I was very strict about the rest this time (roughly 70 seconds between each set) and did feel more in control of the reps. I will just press on with it. The gains will come.<br /><br />Just threw in one set of slow, strict deadlift to stay familiar with my new, <a href="http://trainnowlivelater.blogspot.com/2009/03/deadlift.html#romanian">stricter form</a> (if you follow this link scroll to the bottom for my video) but avoid doing any damage because of an upcoming fell race.<br /><br /><span style="font-weight: bold;">Food: </span>I had to defrost an entire cow's heart (4.5 lbs) and cow's tongue earlier in the week because I'd failed to slice it up before freezing. Thus, I've been eating little else for a week and on this day ate about half of a heart. The source was grass-fed and organic, so I am sure it was very good for me. However, I am a little hearted out.</span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com0tag:blogger.com,1999:blog-3163554012880183003.post-46712357965031158082010-10-06T06:41:00.004+01:002010-10-06T06:58:48.061+01:00Chest Improvements and Big Eats<span style="font-weight: bold;">Location</span>: <a href="http://trainnowlivelater.blogspot.com/2009/03/woodcock-sports-centre-aston-university.html">Woodcock Sports Centre, Aston University</a><span style="font-weight: bold;"></span><span style="font-weight: bold;"></span><br /><span style="font-weight: bold;">Day:</span><span> 6.45 am - Tuesday </span>- 6th October<br /><br /><div class="workoutbox"><a href="http://trainnowlivelater.blogspot.com/2009/01/dumbbell-chest-press.html#dumbbell">Dumbbell Chest Press</a> 3x5@32kg, 2x5@30kg (touch for final rep) - <span style="font-weight: bold;">one rep better</span><br />3 x 20 Ab Crunches (with a 1/2-second squeeze)<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/upright-row.html#barbell">Upright Rows with barbell</a> (EZ bar, wider grip) 2x10@35kg, 1x10@32.5kg - <span style="font-weight: bold;">2.5kg better on last set</span><br /><a href="http://trainnowlivelater.blogspot.com/2009/01/shoulder-press.html#standingdumbbell">Dumbbell Shoulder Press</a> 3x5@18kg, 1x4@18kg, 1x5@16kg - <span style="font-weight: bold;">more consistent weights</span><br /><a href="http://trainnowlivelater.blogspot.com/2009/01/push-ups-press-ups.html">Push Ups</a> - 10, slow, high quality - <span style="font-weight: bold;">2 more</span><br /><span style="font-style: italic;"><br />Rest - relatively quick changes between my partner and me<br /></span><br /><span style="font-weight: bold;">Total Time</span>: 33 minutes<br /><br /><span style="font-weight: bold;">Nutrition</span> (higher carb, lower fat on workout day, based on my <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains experiment</a>):<br /><br />20 minutes before: 10g BCAA<br />1 hour after: 10g BCAA<br />3 hours after: 10g BCAA<br /><a href="http://twitter.com/paynowlivelater/status/26446284338" target="_blank">Lunch</a> @ 12.00<br /><a href="http://twitter.com/paynowlivelater/statuses/26484706644" target="_blank">Dinner</a> @ 7.30pm<br /></div><br /><span style="font-weight: bold;">Weights</span>: consistent, marginal improvements. This is good. I am not compromising on form. Like many people, I am seeing chest press as my benchmark. When I started the experiment I was unable to complete 5 good sets of 5 with 30kg dumbbells. If I can get to 5 good ones at 32, then it represents a tangible, significant strength gain, something I've not really had in a while.<br /><br /><span style="font-weight: bold;">Food</span>: the photo does not really do justice to the sheer size of the evening meal. It was a very large piece of tongue and a lot of vegetables.<style>.mymore_4671235796503115808{display:none}</style>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com1tag:blogger.com,1999:blog-3163554012880183003.post-67935992815139599432010-10-05T09:30:00.004+01:002010-10-05T09:49:24.852+01:00Scrambling, Hiking and Running in Wales<a rel="lightbox[wales2010]" title="Nice photo from the hike on day 1." href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg57IC0uqgyPirqHP-6dWu9AJ4TQ_GQhsxAU7_RWexMlPipLkn_nE_pywZ9huwwXvPNwP4_evQJ5X0Z9sxnTkqOo7akB5k_ScVo4ZPFTSNkt2D9vaTKKqy3vehteZh3SeAboQ4FQt4PY5w/s1600/100_4013.JPG"><img style="float: left; margin-right: 10px; margin-bottom: 10px; cursor: pointer; width: 120px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg57IC0uqgyPirqHP-6dWu9AJ4TQ_GQhsxAU7_RWexMlPipLkn_nE_pywZ9huwwXvPNwP4_evQJ5X0Z9sxnTkqOo7akB5k_ScVo4ZPFTSNkt2D9vaTKKqy3vehteZh3SeAboQ4FQt4PY5w/s400/100_4013.JPG" alt="" id="BLOGGER_PHOTO_ID_5524066094371535938" border="0" /></a>My brother and I had two great 6-hour outings in the mountains of North Wales over the weekend. It was a medley of scrambling, downhill jogging, uphill power walking and normal hiking. Great training for next week's Langdale Horseshoe Race.<br /><br />Scrambling is and excellent all-body workout. I used to think it sounded twee and unadventurous before I really understood what it involved. In reality, it's a hybrid of hiking and rock climbing, capable of being very hard indeed<span class="fullpost">.<br /><br />I took my pulse at various points. 120-130 for the hiking, 150-160 for the scrambling and downhill jogging, 170-180 for one 10-minute power hike to a summit.<br /><br /><span style="font-weight: bold;">The Joy of Scrambling and Climbing</span><br /><br />I enjoyed the scrambling so much, I have vowed to take more of an interest in pure climbing.<br /><br /><a href="http://naturalmessiah.blogspot.com/" target="_blank">Natural Messiah</a> is a serious climber, as you will know if you are a reader of his blog. I think I am starting to see how well this gels with the Paleo philosophy, and why it works so well for him. There is something incredibly primeval about scaling a rock face.<br /><br /><div style="text-align: center;"><a rel="lightbox[wales2010]" title="Looking down at the ridge we scrambled on day 1." href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBEEuKgm9S_7f3gKxRbtca2PvDh2_qjkvHSJ9z2eIkXbMY1S9AXFQMVo9oxvi1nCYYo3OmLbxTklvPJmkcVGDRiYAr_CZVyLbf0hK0id1_Y__hlOowax_dgJo7YVtU6JdsSQt4Kv6JGCE/s1600/100_4002.JPG"><img style="cursor: pointer; width: 90px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBEEuKgm9S_7f3gKxRbtca2PvDh2_qjkvHSJ9z2eIkXbMY1S9AXFQMVo9oxvi1nCYYo3OmLbxTklvPJmkcVGDRiYAr_CZVyLbf0hK0id1_Y__hlOowax_dgJo7YVtU6JdsSQt4Kv6JGCE/s400/100_4002.JPG" alt="" id="BLOGGER_PHOTO_ID_5524066098430496066" border="0" /></a><a rel="lightbox[wales2010]" title="The scrmble route of day 2 - Tryfan, then Bristly Ridge." href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbvaxD0g6f-ovFuPej75NXqey8YOoL_HgLZFewLMHk4KVxxlyPKqcOMmRJnN6H5ZM54gasjJ8rzeCaXJqptUkkVsZHNutno-got7Px_8g0g5DQIXLGsSgYR9rDwiDgkKyFfLhaJdDKOKY/s1600/100_4004_.jpg"><img style="cursor: pointer; width: 120px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbvaxD0g6f-ovFuPej75NXqey8YOoL_HgLZFewLMHk4KVxxlyPKqcOMmRJnN6H5ZM54gasjJ8rzeCaXJqptUkkVsZHNutno-got7Px_8g0g5DQIXLGsSgYR9rDwiDgkKyFfLhaJdDKOKY/s400/100_4004_.jpg" alt="" id="BLOGGER_PHOTO_ID_5524066097038225490" border="0" /></a><a rel="lightbox[wales2010]" title="Scrambling - a great all-body workout." href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd1MiUk657tloOVGtqA2EHWxC-b0K_2pfz3l1ezGTqrmmfc7wVazH7ukLyKnr4z6R-XPjS3lvmlDrfNTlY08fNmqHWJplfz4Q9hz-51Ne2OaiRl-vcevVy2dtKJbCC46lvqCi90TmfWpw/s1600/100_3999.JPG"><img style="cursor: pointer; width: 90px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd1MiUk657tloOVGtqA2EHWxC-b0K_2pfz3l1ezGTqrmmfc7wVazH7ukLyKnr4z6R-XPjS3lvmlDrfNTlY08fNmqHWJplfz4Q9hz-51Ne2OaiRl-vcevVy2dtKJbCC46lvqCi90TmfWpw/s400/100_3999.JPG" alt="" id="BLOGGER_PHOTO_ID_5524066102146620530" border="0" /></a><br /></div><br />In the evenings my brother showed me some climbing videos. These guys do things that give you the fear just to watch.<br /><br /><span style="font-weight: bold;">Mixing it Around</span><br /><br />Conversely, my brother has agreed to try a fell race. I think the days of long hiking slogs are over. The mountains offer an excellent opportunity to mix walking with running and climbing, so I'd like to take advantage of that more.<br /><br />Oh - and of course, swimming. I am ashamed to say I failed to grasp the wild swimming opportunity this time. The best chance came at the end of day 2 when we walked past an inviting lake where some people were already swimming. Since I had no swimming shorts and no towel, there was no way to swim without risking public indecency.<br /><br /><div style="text-align: center;"><a rel="lightbox[wales2010]" title="Perfect wild swim location - next time perhaps." href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxrVyOnYM-T-oI05NlGYIADjSsuOdyZhGqEyk3ulswS-aRILGxQgwVcqBsr54Tgzqr5bDCklu-tS6FoQhjNoMMQuX0Zl-R1nmgp3VaK5wMuc-vEz817Dvf2TOnqScyRsBRAp9uue7IOMk/s1600/100_4044.JPG"><img style="cursor: pointer; width: 120px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxrVyOnYM-T-oI05NlGYIADjSsuOdyZhGqEyk3ulswS-aRILGxQgwVcqBsr54Tgzqr5bDCklu-tS6FoQhjNoMMQuX0Zl-R1nmgp3VaK5wMuc-vEz817Dvf2TOnqScyRsBRAp9uue7IOMk/s400/100_4044.JPG" alt="" id="BLOGGER_PHOTO_ID_5524065916698738354" border="0" /></a><br /></div><br /><span style="font-weight: bold;">Minimalist Kit</span><br /><br />I also had an epiphany about kit. Chris from <a href="http://conditioningresearch.blogspot.com/" target="_blank">Conditioning Research</a>, who also has a <a target="_blank" href="http://cairn-in-the-mist.blogspot.com/">hillwalking blog</a>, says he hikes in Innov8 shoes, which are basically fell/trail running shoes. That got me thinking.<br /><br />Previously, my brother and I have always loaded up with kit. Boots like deep sea divers, rucksacks full of food, water, emergency this, emergency that.<br /><br />I guess some of this is necessary for comfort and safety... but the reality is that a little less comfort and a realistic assessment of risk can radically reduce that load; and if you are scrambling or climbing, that makes a huge difference.<br /><br /><div style="text-align: center;"><a rel="lightbox[wales2010]" title="Loaded up with big boots and kit kit on a previous hiking trip." href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2lGSyLbcy8DBYVBas_-BO0Q9L6Rj7Xi5F_-NOexQNASYI0q7a11-zsF0n-soN3JFM-T2ZB8PXhcwBPyF6jI47ihvYnpNe33nbfOkojMYRFKa2tP-6ZUUVL-9h2gzgB6bWYENPn7nER3w/s1600/Alex+Start.jpg"><img style="cursor: pointer; width: 120px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2lGSyLbcy8DBYVBas_-BO0Q9L6Rj7Xi5F_-NOexQNASYI0q7a11-zsF0n-soN3JFM-T2ZB8PXhcwBPyF6jI47ihvYnpNe33nbfOkojMYRFKa2tP-6ZUUVL-9h2gzgB6bWYENPn7nER3w/s400/Alex+Start.jpg" alt="" id="BLOGGER_PHOTO_ID_5524065908743505026" border="0" /></a><a rel="lightbox[wales2010]" title="Minimalist approach to kit this time." href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBaFskLpgvBXnIhvpoWQW_6Uj2u79_ef9BvxohDQTzU-aCciKJWv8zqMp8eEP7Hkf8XaQw9kxwYR7BpQ9LWN9-8l843ySasXwTafAD5ajn5AvO9WPrjPGk0Jqw15uAqUPJMWjg5ISYZrs/s1600/100_3976.JPG"><img style="cursor: pointer; width: 90px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBaFskLpgvBXnIhvpoWQW_6Uj2u79_ef9BvxohDQTzU-aCciKJWv8zqMp8eEP7Hkf8XaQw9kxwYR7BpQ9LWN9-8l843ySasXwTafAD5ajn5AvO9WPrjPGk0Jqw15uAqUPJMWjg5ISYZrs/s400/100_3976.JPG" alt="" id="BLOGGER_PHOTO_ID_5524066225336002322" border="0" /></a><br /><br /></div>Comparing an archive picture from a previous trip with a photo from the weekend shows the difference this can make. I did spend the whole of the first outing this weekend with wet feet - which was fine, once I accepted it. Not sure it's viable in winter though.<br /><br />Here are the key differences with my new approach:<br /><br />- waist bag, not rucksack<br />- food beforehand if possible, rather than carry<br />- water from streams instead of carrying a bottle<br />- no change of clothes<br /><br /><div style="text-align: center;"><a rel="lightbox[wales2010]" title="Drinking water from streams rather than carrying." href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_aKvD7SJvYJV3-wdYMfwYxnY4G0EIgZpbMmMyMs8QH7G239Uws0jhx7intJsn5M7NwPnkAkVSWZhO2MuPRVCWB3d9YP7o1qA_C-oRq4GFfAHH2Y1IFe-o4dIr8x3RA17a3wqxtMmEeB0/s1600/100_3989.JPG"><img style="cursor: pointer; width: 120px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_aKvD7SJvYJV3-wdYMfwYxnY4G0EIgZpbMmMyMs8QH7G239Uws0jhx7intJsn5M7NwPnkAkVSWZhO2MuPRVCWB3d9YP7o1qA_C-oRq4GFfAHH2Y1IFe-o4dIr8x3RA17a3wqxtMmEeB0/s400/100_3989.JPG" alt="" id="BLOGGER_PHOTO_ID_5524066213248849490" border="0" /></a></div><br />This is pretty much the kit I take on a fell run. Why would I need significantly different kit for this type of outing?<br /><br /><span style="font-weight: bold;">Eating Big</span><br /><br />I ate big all weekend, but still avoided breakfast, according to my <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains experiment</a>. One pre-walk epic lunch consisted of 9 eggs scrambled and drizzled in coconut cream, avocado, nuts and fruit. It took the entire 6-hour walk for my furnace to burn that one off, but when I got back I was ready to nail a baked mackerel and roasted vegetable feast.<br /><br /><div style="text-align: center;"><a rel="lightbox[wales2010]" title="9 eggs scrambled with coconut cream - not a small meal." href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz7lR6aoFgmxSQObGXbIUjVc-hH3nC6abhpJGrCNVIJySeh1LwDjCSiVVWix66o6xcZ2cXWygt7Z_01Aw_auve7SvyggAfMm9PKQD5FvLLNIZ0rJfYdX9s8RGZzstd572U0QP_0LkbIN4/s1600/100_3974.JPG"><img style="cursor: pointer; width: 120px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz7lR6aoFgmxSQObGXbIUjVc-hH3nC6abhpJGrCNVIJySeh1LwDjCSiVVWix66o6xcZ2cXWygt7Z_01Aw_auve7SvyggAfMm9PKQD5FvLLNIZ0rJfYdX9s8RGZzstd572U0QP_0LkbIN4/s400/100_3974.JPG" alt="" id="BLOGGER_PHOTO_ID_5524280381096553314" border="0" /></a><a rel="lightbox[wales2010]" title="Mackerel and roast vegetable feast" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdHtcIiOQ7gxB4UsIHyVclMDvArz34Icy6CNM0U58orguRk1TGQlF9mtvx_o5K7q6nxTKpDTVji_Lg4irVGf7IXbLwWb7N72Bo9Kr89ezS7b_VZKvN-XjCIJ7_idmoQ3uRAbMGcYtDAuY/s1600/100_4020.JPG"><img style="cursor: pointer; width: 120px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdHtcIiOQ7gxB4UsIHyVclMDvArz34Icy6CNM0U58orguRk1TGQlF9mtvx_o5K7q6nxTKpDTVji_Lg4irVGf7IXbLwWb7N72Bo9Kr89ezS7b_VZKvN-XjCIJ7_idmoQ3uRAbMGcYtDAuY/s400/100_4020.JPG" alt="" id="BLOGGER_PHOTO_ID_5524065926120468242" border="0" /></a><a rel="lightbox[wales2010]" title="Tuna, lots of olive oil, spinach, carrot, tomato and avocado" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg56kaGeWi5Iddg7DLonbYORN0-K_xuHg9OCp9gBF51iVMvy3ydTmMc0ejFXNCy2b3C7WyfhVwuVvzsjh2WRN_HXDR8F_79MrSWlQe1XnrNa9LoLw9lnXb__0W_WtA31SVfCc0bW6CqdO4/s1600/100_4022.JPG"><img style="cursor: pointer; width: 120px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg56kaGeWi5Iddg7DLonbYORN0-K_xuHg9OCp9gBF51iVMvy3ydTmMc0ejFXNCy2b3C7WyfhVwuVvzsjh2WRN_HXDR8F_79MrSWlQe1XnrNa9LoLw9lnXb__0W_WtA31SVfCc0bW6CqdO4/s400/100_4022.JPG" alt="" id="BLOGGER_PHOTO_ID_5524065918301641362" border="0" /></a><br /><br /></div>There were also, even this late in the season, opportunities to forage some berries in the mountains. Up there, these wild berries probably contain several times the antioxidants of the big, overly sweet berries available in supermarkets.<br /><br /><div style="text-align: center;"><a rel="lightbox[wales2010]" title="A wild blueberry amongst the rocks." href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCAupXVoRjVOq4Bn8pW1ZudZG7iA2-ugcov2tHdqJL9bkbDiyhxq8q1Rd5SFXFBs9RFPCte5BwQka3ve0Ns6WPEbtPaWbaIoFHit-AuCDKJ4DL5czCkD3H1z8yn96dBRi87sKT7cL25bc/s1600/100_3998.JPG"><img style="cursor: pointer; width: 120px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCAupXVoRjVOq4Bn8pW1ZudZG7iA2-ugcov2tHdqJL9bkbDiyhxq8q1Rd5SFXFBs9RFPCte5BwQka3ve0Ns6WPEbtPaWbaIoFHit-AuCDKJ4DL5czCkD3H1z8yn96dBRi87sKT7cL25bc/s400/100_3998.JPG" alt="" id="BLOGGER_PHOTO_ID_5524066104923595122" border="0" /></a><a rel="lightbox[wales2010]" title="Some wild blackberries still to be found." href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6G1DGB31tKiSWZqeGMaHTNPdP8bKXJaCBCDGlhBczGe1ozRD7KBGHwzfzfA0hWsMl0LOOWDg1iiej9uVoMND05kv0Hit5eAc3h7BzAcG9q195HgcKMeWu9RYmdJjetAVi2mx1mr4gxTo/s1600/100_3982.JPG"><img style="cursor: pointer; width: 120px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6G1DGB31tKiSWZqeGMaHTNPdP8bKXJaCBCDGlhBczGe1ozRD7KBGHwzfzfA0hWsMl0LOOWDg1iiej9uVoMND05kv0Hit5eAc3h7BzAcG9q195HgcKMeWu9RYmdJjetAVi2mx1mr4gxTo/s400/100_3982.JPG" alt="" id="BLOGGER_PHOTO_ID_5524066221727522946" border="0" /></a><br /></div><br /><span style="font-weight: bold;">The Foot</span><br /><br />This was a big test for my foot, which I mentioned in a <a href="http://trainnowlivelater.blogspot.com/2010/09/hill-intervals-and-suspected-stress.html">previous post</a> might have a stress fracture. In fact it took everything I threw at it, and felt fine.<br /><br />Participation in Saturday's 11-mile Langdale Horseshoe race therefore looks likely. Perhaps my previous diagnosis was a little over-dramatic.</span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com9tag:blogger.com,1999:blog-3163554012880183003.post-23831272359545325102010-10-01T08:38:00.006+01:002010-10-01T11:31:20.670+01:00Improvised Back Workout in Woeful Hotel Gym<span style="font-weight: bold;">Date</span>: Thursday 30th September, 7.30am<br /><span style="font-weight: bold;">Location:</span> <a href="http://www.millenniumhotels.co.uk/millenniumgloucester/facilities/sportsLeisure.html">Gym at Millenium Gloucester Hotel</a>, South Kensington.<br /><br /><span style="font-weight: bold;">Workout</span><br />3 x 10 <span style="font-style: italic;">pull downs</span> (chin up grip) using multi-gym pulldown<br />3 x 10 <span style="font-style: italic;">one-arm rows</span> using another pulley on multi-gym<br />60 seconds on<span style="font-style: italic;"> rowing machine </span>as hard as I could<br /><br /><span style="font-weight: bold;">Time</span>: 25 minutes<br /><br /><span style="font-weight: bold;">Nutrition</span> (according to my <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains experiment</a>)<br />10g BCAA 20 minutes before session<br />10g BCAA 1 hour after<br />10g BCAA 2 hours after<br />Lunch @2:15pm - chicken drumsticks + an apple<br />Dinner @ 6pm - roast lamb and veg<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbeePwz8uo93XgagGCkLcfjdFNQ3EstpB3eyAwKG7_fX5eKl2Y0aUQ9DqvwJnI8JAiaAsKFrwgdkiSc8RJOkor7di2MKrbz8VUBZqK4RPrIWhrhBUE6cO7cl3uDPS7I7xDQiYiv3MtCpA/s1600/100_3955.JPG"><img style="cursor: pointer; width: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbeePwz8uo93XgagGCkLcfjdFNQ3EstpB3eyAwKG7_fX5eKl2Y0aUQ9DqvwJnI8JAiaAsKFrwgdkiSc8RJOkor7di2MKrbz8VUBZqK4RPrIWhrhBUE6cO7cl3uDPS7I7xDQiYiv3MtCpA/s400/100_3955.JPG" alt="" id="BLOGGER_PHOTO_ID_5523022415848345394" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0AKE6OFrnFqWp54AdLD9uoVl215y4ed6Iua6m6j2FcQPmDZhH3GTTrKaP2b4HfLkqR1BcxaaEqooxZ7UnIW3EcMLeqhYwrrqC1eXb38enK9dsNRPQVz4PBYRkg5yXfI2ht-U1c3rLLa0/s1600/100_3959.JPG"><img style="cursor: pointer; width: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0AKE6OFrnFqWp54AdLD9uoVl215y4ed6Iua6m6j2FcQPmDZhH3GTTrKaP2b4HfLkqR1BcxaaEqooxZ7UnIW3EcMLeqhYwrrqC1eXb38enK9dsNRPQVz4PBYRkg5yXfI2ht-U1c3rLLa0/s400/100_3959.JPG" alt="" id="BLOGGER_PHOTO_ID_5523022418766404002" border="0" /></a></div><br />The gym was dire: 6 dumbbells in the entire room, the heaviest being 10kg. The rickety multi-gym was my only hope of an effective workout<span class="fullpost">, and I did manage to do the required damage in spite of the rudimentary apparatus.<br /><br />I was presenting to 50+ people in the morning, so this session was primarily about stress management. I took the back exercises close to failure, not much rest, then hit the rowing machine to inflict some pain.<br /><br />I also wanted to do some deadlift, but there was no chance of that. It did occur to me to use the disinterested gym attendant as an improvised sandbag to get some lifting action, but he did not look amenable.<br /><br />Later, the chicken drumsticks were additive laden so I had a salty taste in my mouth the rest of the day. I was glad to get back to some organic lamb in the evening, and ate a pretty big portion, possibly over a pound.<br /><br />I need to post a progress update on Leangains soon. I feel bigger and stronger.</span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com0tag:blogger.com,1999:blog-3163554012880183003.post-87107763963087000312010-09-29T06:19:00.004+01:002010-09-29T06:35:45.865+01:00Chest to Failure and Organ Meat Bonanza<span style="font-weight: bold;">Location</span>: <a href="http://trainnowlivelater.blogspot.com/2009/03/woodcock-sports-centre-aston-university.html">Woodcock Sports Centre, Aston University</a><span style="font-weight: bold;"></span><span style="font-weight: bold;"></span><br /><span style="font-weight: bold;">Day:</span><span> 6.50 am - Tuesday </span>- 28st September<br /><br /><div class="workoutbox"><a href="http://trainnowlivelater.blogspot.com/2009/01/dumbbell-chest-press.html#dumbbell">Dumbbell Chest Press</a> 1x5@30kg, 2x5@32kg, 1x5@30kg, 1x4@30kg (touch for last rep)<br />3 x 20 Ab Crunches (with a 1/2-second squeeze)<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/upright-row.html#barbell">Upright Rows with barbell</a> (EZ bar, wider grip) 2x10@35kg, 1x10@30kg<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/shoulder-press.html#standingdumbbell">Dumbbell Shoulder Press</a> 2x5@20kg, 1x5@18kg, 1x5@16kg, 1x5@14kg<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/push-ups-press-ups.html">Push Ups</a> - 8, slow, high quality, last one failed<br /><span style="font-style: italic;"><br />45-60 seconds between sets<br /></span><br /><span style="font-weight: bold;">Total Time</span>: 29 minutes<br /><br /><span style="font-weight: bold;">Nutrition</span> (higher carb, lower fat on workout day, based on my <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains experiment</a>):<br /><br />20 minutes before: 10g BCAA<br />1 hour after: 10g BCAA<br />3 hours after: 10g BCAA<br /><a href="http://twitpic.com/2ss3mc" target="_blank">Lunch</a> @ 11.20am - liver, yam & beetroot with lemon and a banana<br /><a href="http://twitpic.com/2ss3mc" target="_blank">Dinner</a> @ 7.30pm - a hare's torso (complete with organs), fried pig's kidneys, yam & veggies<br /></div><br />I just went for it with the weights today. I felt fresh and strong, so I ignored my plans to alternate easy with hard<span class="fullpost">. I was rewarded with progress on dumbbell chest - two good sets at 32kg and two more at 30kg.<br /><br />I read an article on <a href="http://conditioningresearch.blogspot.com/2010/09/train-less.html" target="_blank">Conditioning Research</a> the other day that reminded me what I had already read in the <a href="http://trainnowlivelater.blogspot.com/2009/01/body-by-science-experiment.html">BBS</a> book - that 7 days may be too small a rest period if you are going to failure. I may need to keep this in mind. Everyone is different, of course. I will see how I get on next week; but I must not assume that 'Tuesday is chest day' is a useful marker.<br /><br />Today was an interesting food day - all kinds of organ and yam for the first time. I definitely overate in the evening, but although high carb (thanks to the yam) it was also low fat. My guts were rather active overnight :-@ Yam is like very dense potato. Not un-pleasing.<br /><br />I ate earlier than I should have, due to meetings, so it was only a 15-hour fast.<br /><br />Today I think I will fast to stabilise my intestines, then hit a big steak in the evening.</span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com0tag:blogger.com,1999:blog-3163554012880183003.post-68283097571903402932010-09-26T06:11:00.006+01:002010-09-26T06:52:51.598+01:00Hill Intervals and Suspected Stress Fracture<span style="font-weight: bold;">Location</span>: Lickey Hills, South Birmingham (<a target="_blank" href="http://maps.google.co.uk/maps?f=q&source=s_q&hl=en&geocode=&q=lickey&sll=52.376752,-2.001572&sspn=0.045061,0.154324&ie=UTF8&hq=&hnear=Lickey,+Birmingham,+West+Midlands,+United+Kingdom&ll=52.373503,-2.010155&spn=0.090129,0.308647&t=h&z=12">map</a>)<br /><span style="font-weight: bold;">Date</span>: 2pm, 25th September<br /><br /><div class="workoutbox"><span style="font-weight: bold;">Workout</span><br /><ul><li style="padding-bottom: 10px;">5-minute warm-up jog</li><li style="padding-bottom: 10px;">3 x hill intervals. 70-75 seconds each, 3-minutes rest between. </li><li>5 minutes of <a href="http://trainnowlivelater.blogspot.com/2010/09/stretching-and-mobility.html#mobility">mobility</a> work in the sun.</li></ul><span style="font-weight: bold;">Total Time</span>: 20 minutes<br /><br /><table align="center" width="400"><tbody><tr><td align="center" valign="top"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZt1rJt2v9RZo74VAfQ932pM28QLIxmBeFNfO8UxvMl8F4j4OW1UCDOk-OAVHbHLjheVvkmLqs2PJaTsz9i8fbU9eBJo2IfEPNUcRa-ipgBhF2asfw9f5QFoBQyG7m2LOjskjbcAKMS4I/s1600/100_3905.JPG"><img style="cursor: pointer; width: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZt1rJt2v9RZo74VAfQ932pM28QLIxmBeFNfO8UxvMl8F4j4OW1UCDOk-OAVHbHLjheVvkmLqs2PJaTsz9i8fbU9eBJo2IfEPNUcRa-ipgBhF2asfw9f5QFoBQyG7m2LOjskjbcAKMS4I/s400/100_3905.JPG" alt="" id="BLOGGER_PHOTO_ID_5521091048999454354" border="0" /></a><div style="text-align: center; padding-top: 10px; color: rgb(102, 102, 102); font-size: 85%;">First part of the hill<br /></div></td><td valign="top"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi83m1gcUMGB30WbLzXalVEEvm0FlGRI2fpKkBthQ4KdJlhYqKIALPkMPpDlEHbL_XCNNjiITe8nCyDDimGyZx3sbGikWg3sH2MwsWLoo9Um0s4OHdxdvyFeQLzXsGJATOoI_BKB71yWQ8/s1600/100_3904.JPG"><img style="cursor: pointer; width: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi83m1gcUMGB30WbLzXalVEEvm0FlGRI2fpKkBthQ4KdJlhYqKIALPkMPpDlEHbL_XCNNjiITe8nCyDDimGyZx3sbGikWg3sH2MwsWLoo9Um0s4OHdxdvyFeQLzXsGJATOoI_BKB71yWQ8/s400/100_3904.JPG" alt="" id="BLOGGER_PHOTO_ID_5521091048759547570" border="0" /></a><div style="text-align: center; padding-top: 10px; color: rgb(102, 102, 102); font-size: 85%;">Second part of the hill...with a sting in the tail<br /></div></td></tr></tbody></table><span style="font-weight: bold;"><br />Nutrition</span> (for my <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains experiment</a> I saw this as sort-of intense workout)<br />45 minutes before: 10g BCAA<br />2 hours after: 10g BCAA<br />4.5 hours after, huge dinner:<br /><br /><table align="center" width="400"><tbody><tr><td align="center"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0KB38uRrns04JI3oSBoTz0rvyBWnDBiaKhr9VgYIMQs8hiT2gia9FAeS0wVUfW-Ej9E9gumuTBHF-M5Jxg05wAvKGAFV76IlvavhXvJIzTgFTGXCB7i7PLQcejXoMvgjfHdiudezW6Zw/s1600/100_3909.JPG"><img style="cursor: pointer; width: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0KB38uRrns04JI3oSBoTz0rvyBWnDBiaKhr9VgYIMQs8hiT2gia9FAeS0wVUfW-Ej9E9gumuTBHF-M5Jxg05wAvKGAFV76IlvavhXvJIzTgFTGXCB7i7PLQcejXoMvgjfHdiudezW6Zw/s400/100_3909.JPG" alt="" id="BLOGGER_PHOTO_ID_5521091045224707042" border="0" /></a><div style="text-align: center; padding-top: 10px; color: rgb(102, 102, 102); font-size: 85%;">Chicken-bone broth with leftover lamb</div></td><td><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh4koaEXf7FDg0-DwpejxjOfIOGZrOXzKQBEehthokFPDWahuQ-2ncEASQzTeV6pK9cx6-6DvRdrtRhmygZG6X7CB5WxsKBqyVORQnxX0wQ_beddrRoT34Lhe0jOhagCip6Jzl_cw46hU/s1600/100_3910.JPG"><img style="cursor: pointer; width: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh4koaEXf7FDg0-DwpejxjOfIOGZrOXzKQBEehthokFPDWahuQ-2ncEASQzTeV6pK9cx6-6DvRdrtRhmygZG6X7CB5WxsKBqyVORQnxX0wQ_beddrRoT34Lhe0jOhagCip6Jzl_cw46hU/s400/100_3910.JPG" alt="" id="BLOGGER_PHOTO_ID_5521091038296199042" border="0" /></a><div style="text-align: center; padding-top: 10px; color: rgb(102, 102, 102); font-size: 85%;">Bakes sea bass, courgette, fennel, tomato, kale<br /></div></td></tr></tbody></table></div><br /><span style="font-weight: bold;">Foot Problem<br /><br /></span>It's been two weeks since the <a href="http://trainnowlivelater.blogspot.com/2010/09/peris-horseshoe-slain-by-leg-of-lamb.html">big fell race in Wales</a>. My right foot was pretty sore after the race - those rocky descents had given it a fair pummelling. It had slowly recovered, so that yesterday it was fine to run downstairs on.<br /><br />However, when I started jogging yesterday, I could tell it was not 100%<span class="fullpost">; and once I hit a couple of tree roots on the intervals, I got warning shots of pain.<br /><br />'The Internet' tells me this is probably not a broken foot (no swelling, okay to walk on etc) but possibly a stress fracture. 6-8 weeks rest is recommended, if so.<br /><br />I have another race scheduled for 9th October. Also big and gnarly. That gives me another 2 weeks of rest from running. Leading up to the race I will do some careful evaluation of the foot. I would not like to start a race like that unless 100%.<br /><br /><span style="font-weight: bold;">Intervals</span><br /><br />In spite of that I did manage to do the intervals as planned by avoiding uneven parts of the trail. I did not push it too hard, but given the likely enforced rest period (which I had already figured out as I was running) I did go into leg jelly territory for the third interval.<br /><br /><span style="font-weight: bold;">Feast</span><br /><br />It was a funny day of eating. I felt like I needed a full 24-hour fast, but was very hungry by the evening so I ate pretty much everything in the fridge!</span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com6tag:blogger.com,1999:blog-3163554012880183003.post-66038403534298239802010-09-25T07:15:00.000+01:002010-09-25T07:24:08.919+01:003 Reasons Mountain Running Won't Destroy My Legs<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzNH9HdHxin7A8msHNqRmMhVqyYaHBLIlwTIF_6Tr38Xl2nVpUDhbCSPy32G6lixFsIGe-xI5g84wRWSJnrxK-_-T1rNv90DTzk2KvL5Y03i_NtUTDGttnE8x9VukrcjsE_P2C9YoZA0g/s1600/untitled.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 218px; height: 204px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzNH9HdHxin7A8msHNqRmMhVqyYaHBLIlwTIF_6Tr38Xl2nVpUDhbCSPy32G6lixFsIGe-xI5g84wRWSJnrxK-_-T1rNv90DTzk2KvL5Y03i_NtUTDGttnE8x9VukrcjsE_P2C9YoZA0g/s400/untitled.JPG" alt="" id="BLOGGER_PHOTO_ID_5519795026485459042" border="0" /></a>You may have noticed I've been doing a lot of fell running recently. <a href="http://trainnowlivelater.blogspot.com/2010/09/running-up-and-flying-round-ben-nevis.html">Big ones</a>. <a href="http://trainnowlivelater.blogspot.com/2010/09/peris-horseshoe-slain-by-leg-of-lamb.html">Tough ones</a>. A few of the posts have mentioned sore legs, feet, knees and other body parts.<br /><br />In Scotland last month, I briefly met an older guy who'd been a top performer in the Ben Nevis race in previous years. He was struggling up the stairs at the bed and breakfast where we stayed.<br /><br />"<span style="font-style: italic;">You'll have knees like me one day</span>," he said, paternally.<br /><br />Then, in a recent forum post I came across, a runner was explaining how bad his knees had become from years of mountain running<span class='fullpost'>.<br /><br />So I have been thinking about this a lot. I do not want 'bad' knees or legs. Part of being Paleo is being in tune with our ancestral past and therefore living in a way which is optimal for our bodies. Optimally-used bodies don't start giving up at the age of 60.<br /><br />I think there are three reasons this won't happen to me.<br /><br />1. Recovery.<br />2. Diet.<br />3. Style.<br /><br /><span style="font-weight: bold;">Recovery</span><br /><br />Many runners, especially the faster ones, seem to run a lot between races. "<span style="font-style: italic;">I managed to get a couple in</span>" is a phrase often heard from someone seen at a race the previous weekend. As though it's an obligation.<br /><br />I think we were designed for more episodic, traumatic runs. Perhaps a long hunt or sudden move across the mountains to a new camp. We would then have rested when we got the chance, rather than feeling obliged to do yet more activity.<br /><br />There is a line, different for each person, where the volume of running exceeds the ability to repair. The sweet spot is where your body has just finished a full repair when you next traumatise it. I doubt whether the training regime of most runners in the top 25% is on the right side of that line.<br /><br />By mainly running only races, I will remain on the right side. I am certainly listening to my body, and right now it tells me I need at least another couple of weeks without any significant leg trauma. I will duly oblige.<br /><br />I am happy not to be one of the faster runners - I think that is an important place to get to. The law of dimishing returns can make striving for ever more improvement a depressing long-term strategy for the mid-pack amateur athlete.<br /><br />These days, my priorities have shifted towards enjoying the mountains, avoiding being timed out, and following the correct route. I am choosing longer and longer distances, which means a lower heart rate and therefore more of a Paleo-friendly workout.<br /><br />Six years ago I was finishing much farther up the field, but I was training hard, running hard and only really getting pleasure retrospectively from the experience.<br /><br /><span style="font-weight: bold;">Diet</span><br /><br />Another factor may be diet. High volume cardio training is often fuelled by a high carb diet, which can mean a lot of grains. There is evidence that grains aren't good news for the joints.<br /><br />Could my Paleo diet further protect me?<br /><br />The phrase I used earlier might actually say:<br /><br />There is a line, different for each person, <span style="font-style: italic;">eating a given diet,</span> where the volume of running exceeds the ability to repair.<br /><br /><span style="font-weight: bold;">Style</span><br /><br />Mountain running, which is almost exclusively the type of running I do, takes place on a more random terrain. This means runners are less likely to get the kind of specific oversuse injuries road runners can expect.<br /><br />Nevertheless, many fell running shoes have big heels just like normal running shoes. A heel strike on any terrain will create more force through the legs than a forefoot strike and therefore promote more injury.<br /><br />If I successfully apply the pose running technique (<a href="http://trainnowlivelater.blogspot.com/2010/08/my-barefoot-running-experiment.html">I am still working on this</a>) in the context of mountain running, it should also avert the threat of leg deterioration.</span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com4tag:blogger.com,1999:blog-3163554012880183003.post-49804756433835658342010-09-23T18:44:00.005+01:002010-09-24T06:18:41.129+01:00Lighter Weight, Better Form on Deadlift (Video Update)<span style="font-weight: bold;">Location</span>: <a href="http://trainnowlivelater.blogspot.com/2009/03/woodcock-sports-centre-aston-university.html">Woodcock Sports Centre, Aston University</a><span style="font-weight: bold;"></span><span style="font-weight: bold;"></span><br /><span style="font-weight: bold;">Day:</span><span>6.50 - Thursday </span>- 23rd September<br /><br /><div class="workoutbox"><a href="http://trainnowlivelater.blogspot.com/2009/03/chin-ups.html">Chin Ups</a> (3 x 5 <a href="http://trainnowlivelater.blogspot.com/2009/03/chin-ups.html#weighted">weighted</a> @15kg, 1 x 4 @15kg, 1 x 4 @10kg)<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/bent-over-row.html#onearmbentover">One-Arm Bent Over Row</a> (3 x 10 @24kg)<br /><a href="http://trainnowlivelater.blogspot.com/2009/03/deadlift.html#romanian">Romanian Deadlift</a> (4 x 5 @80kg)<br /><span style="font-style: italic;"><br />About 60 seconds rest between sets.<br /></span><br /><span style="font-weight: bold;">Total Time</span>: 16 minutes<br /><br /><span style="font-weight: bold;">Nutrition</span>, based on <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains experiment</a> (did higher carb on Tuesday, so almost zero carb today.)<br /><br />20 minutes before: 10g BCAA<br />1 hour after: 10g BCAA<br />2 hours after: 10g BCAA<br /><br /><table width="400" align="center"><tbody><tr><td align="center"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMLH_gRKmhs9N0l4bOhLs4T2xOZ4ZU4fhd-ifXrEmezAJ2zrWufFu3RCPruMOqoJtEYWLGuEWSfoEjGe7FOXMNnaaVw2FbdDIBb4CPIRnCj8qR47xTiZUDVg6JMI1Pp0nGI7P8ODfLaN0/s1600/100_3891.JPG"><img style="cursor: pointer; width: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMLH_gRKmhs9N0l4bOhLs4T2xOZ4ZU4fhd-ifXrEmezAJ2zrWufFu3RCPruMOqoJtEYWLGuEWSfoEjGe7FOXMNnaaVw2FbdDIBb4CPIRnCj8qR47xTiZUDVg6JMI1Pp0nGI7P8ODfLaN0/s400/100_3891.JPG" alt="" id="BLOGGER_PHOTO_ID_5520167496880802194" border="0" /></a><div style="padding-top: 10px; color: rgb(102, 102, 102); font-size: 85%;">Lunch (12:00pm) - salmon, sardines, walnuts, extra tuna, lemon</div></td></tr></tbody></table></div><br />Today was a 'hard' day for back exercises, so I went to near-failure on chin ups and one-arm dumbbell rows. I progressed by a single rep on chin-ups. This may not seem like much, but I definitely felt stronger.<br /><br />After <a href="http://www.youtube.com/watch?v=_jGG_UOapP4" target='_blank'>last week's video</a> showed me how badly my form had slipped on Romanian Deadlift, I dropped the weight on deadlift and followed some of the advice from the comments<span class="fullpost">.<br /><br />- Started with the bar at waist height<br />- Kept back as flat as possible<br /><br />Here is the video.<br /><br /><object width="640" height="505"><param name="movie" value="http://www.youtube.com/v/BuYW_w77IHA?fs=1&hl=en_GB&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/BuYW_w77IHA?fs=1&hl=en_GB&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="505"></embed></object><br /><br />Not having to lift the bar from the ground on the first rep made a big difference. There is something about Romanian Deadlift that makes the first rep especially awkward when you start with the bar on the floor.<br /><br />Even though I dropped the weight significantly, keeping my back totally flat made it still feel hard. I am happy to re-calibrate my expectations about strength and work upwards from here.</span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com3tag:blogger.com,1999:blog-3163554012880183003.post-66602480903122173742010-09-22T06:40:00.003+01:002010-09-22T07:00:20.452+01:00Chest & Shoulders, Hard Week<span style="font-weight: bold;">Location</span>: <a href="http://trainnowlivelater.blogspot.com/2009/03/woodcock-sports-centre-aston-university.html">Woodcock Sports Centre, Aston University</a><span style="font-weight: bold;"></span><span style="font-weight: bold;"></span><br /><span style="font-weight: bold;">Day:</span><span> 6.45am - Tuesday </span>- 21st September<br /><br /><div class="workoutbox"><a href="http://trainnowlivelater.blogspot.com/2009/01/dumbbell-chest-press.html#dumbbell">Dumbbell Chest Press</a> 2 x 10 @26kg, 7 @24kg<br />3 x 20 Ab Crunches (with a 1-second squeeze)<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/upright-row.html#barbell">Upright Rows with barbell</a> (EZ bar, wider grip) 3 x 10 @30kg)<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/shoulder-press.html#standingdumbbell">Dumbbell Shoulder Press</a> (2 x 10 @14kg, 9 @14kg)<br /><a href="http://www.youtube.com/watch?v=Z_vSSn25uho" target="_blank">Machine Lateral Shoulder Raises</a> 3 x 10 @30lbs (first set started off too heavy and dropped)<br /><a href="http://trainnowlivelater.blogspot.com/2009/01/push-ups-press-ups.html">Push Ups</a> - 11, slow, high quality.<br /><span style="font-style: italic;"><br />1 minute rest between sets (no training partner today)<br /><br /></span>5 minutes of <a href="http://trainnowlivelater.blogspot.com/2010/09/stretching-and-mobility.html#mobility">mobility</a> work<span style="font-style: italic;">.</span><span style="font-style: italic;"><br /></span><br /><span style="font-weight: bold;">Total Time</span>: 32 minutes<br /><br /><span style="font-weight: bold;">Nutrition</span> (higher carb, lower fat on workout day, based on my <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains experiment</a>):<br /><br />20 minutes before: 10g BCAA<br />1 hour after: 10g BCAA<br />3 hours after: 10g BCAA<br /><br /><a href="http://twitpic.com/2qkohf" target="_blank">Lunch</a> @ 11.15am - sweet potato, tuna, salmon, cucumber, lemon, banana<br /><a href="http://twitpic.com/2qsf54" target="_blank">Dinner</a> @ 9:30pm - fried cow's liver (grass-fed) + tom/lemon sauce, fried chopped broccoli & onion</div><br />Food composition was good today<span class="fullpost"> (in terms of adherence to the experiment), but I was forced to eat very late by a meeting, so timing was not. Lunch was large and higher carb. Dinner was large, but mainly protein and fibrous veggies.<br /><br />Training partner let me down, so no chance to use my normal 5 x 5 weights and test progress on dumbbell chest (too heavy to get into start position.) The gym supervisor did dive in to give me that 7th rep on the 3rd set, on which I was struggling.<br /><br />This was my hard week for chest and shoulders so I crammed as much into the 30 mins as I could, even resorting to the old laterals to finish toasting them delts. I also went to near failure on the press ups.<br /><br />Current weight: 11-8, 11% (started on 11-6.5, 11%) - but the numbers are too small to judge. I will post a graph of the trend next time.</span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com2tag:blogger.com,1999:blog-3163554012880183003.post-62693940280711840852010-09-20T20:05:00.001+01:002010-09-20T20:15:54.333+01:00O'Neil Test and Video of Better Rowing Form<span style="font-weight: bold;">Location</span>: <a href="http://trainnowlivelater.blogspot.com/2009/03/woodcock-sports-centre-aston-university.html">Woodcock Sports Centre, Aston University</a><span style="font-weight: bold;"></span><span style="font-weight: bold;"></span><br /><span style="font-weight: bold;">Day:</span><span> Sunday </span>- 19th September - 10.45 am<br /><br /><div class="workoutbox"><a href="http://concept2.co.uk/training/oneill_test" target="_blank">O'Neill Test</a> (4 minutes on rowing machine) - <span style="font-weight: bold;">1086 </span>metres<br /><br /><span style="font-weight: bold;">Nutrition</span>:<br /><br />20 minutes before: 10g BCAA<br /><br /><table align="center" width="680"><tbody><tr><td style="text-align: center;" valign="top"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqhAFHcHTlvkfyc470ukvVJmRpuCgiiF4MGXUvRzaWLLdO4-2yD0BXGhbu9jtXdyrjSsBDD21fGPNeI_zUp9VEHi6zF9BLfgsi6JveSLk_5WKBnm-QIozug7UP8jI9Bdkf1FSolR4_b3Y/s1600/100_3874.JPG"><img style="cursor: pointer; width: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqhAFHcHTlvkfyc470ukvVJmRpuCgiiF4MGXUvRzaWLLdO4-2yD0BXGhbu9jtXdyrjSsBDD21fGPNeI_zUp9VEHi6zF9BLfgsi6JveSLk_5WKBnm-QIozug7UP8jI9Bdkf1FSolR4_b3Y/s400/100_3874.JPG" alt="" id="BLOGGER_PHOTO_ID_5518872420843303522" border="0" /></a><br />Lunch at 12.30 pm - fresh crab, avocado, beetroot, onion, cucumber, tomato, olive oil, lemon<br /></td><td style="text-align: center;" valign="top"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxf3YpPIMpAWlSdgvE5KfYpzcyDfa8uMCeiW3J8qv6p281ef8uciOmNrAiMQduec1zR-EU8vqkxMQRkWqcrGN0ysTycVbvzEa7l4dkb7SKGj0RgVAtGUn-3i9bO2TSojkuCNdZaaPQ48o/s1600/100_3879.JPG"><img style="cursor: pointer; width: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxf3YpPIMpAWlSdgvE5KfYpzcyDfa8uMCeiW3J8qv6p281ef8uciOmNrAiMQduec1zR-EU8vqkxMQRkWqcrGN0ysTycVbvzEa7l4dkb7SKGj0RgVAtGUn-3i9bO2TSojkuCNdZaaPQ48o/s400/100_3879.JPG" alt="" id="BLOGGER_PHOTO_ID_5518872422760701234" border="0" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSMy0qcUYmKNBURHoWUITLqEKxRwi-XQsK59X4GJ736Tdrk1HVn3WGB_lSM0tEAwvztp6d2hUIQqapp7YDdFoV6lGMCyuG3A5k29vaTFERDbjQf7tvRQ_HFINEwIP6-oEffJsfkpz7OZ0/s1600/100_3880.JPG"><img style="cursor: pointer; width: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSMy0qcUYmKNBURHoWUITLqEKxRwi-XQsK59X4GJ736Tdrk1HVn3WGB_lSM0tEAwvztp6d2hUIQqapp7YDdFoV6lGMCyuG3A5k29vaTFERDbjQf7tvRQ_HFINEwIP6-oEffJsfkpz7OZ0/s400/100_3880.JPG" alt="" id="BLOGGER_PHOTO_ID_5518872426864739858" border="0" /></a><br />Dinner at 6.40 pm - crab/onion/carrot soup + wild duck, tuna, roast butternut squash, marrow & leek, steamed kale<br /></td></tr></tbody></table></div><br />I was not sure whether this counted as an intense workout or not (according to my <a href="http://trainnowlivelater.blogspot.com/2010/08/my-leangains-experiment.html">Leangains</a> experiment.) I took BCAA beforehand anyway, but since this was a Sunday and I had the luxury of training late morning, the next food was lunch.<br /><br />The O'Neil was painful<span class="fullpost">. I have been doing only weights and distance running in the last 4-6 weeks, which means the god of pain has been absent from my life. Took 30 mins for the burning throat to subside.<br /><br />Rowing was the obvious choice for a weekend workout because my feet are still ragged from two consecutive monster mountain races (<a href="http://trainnowlivelater.blogspot.com/2010/09/running-up-and-flying-round-ben-nevis.html">this</a>, then <a href="http://trainnowlivelater.blogspot.com/2010/09/peris-horseshoe-slain-by-leg-of-lamb.html"><span>this</span></a>) but I wanted to do something for my fitness, especially give the recent absence of the above deity.<br /><br />A while back I posted a <a href="http://trainnowlivelater.blogspot.com/2010/07/tabata-rowing-pain-captured-on-video.html">video of me doing a rowing Tabata</a>, which drew some constructive criticism from <a href="http://www.blogger.com/profile/00223657383325055342" target="_blank">Chris</a> on my technique. He 'd posted <a href="http://conditioningresearch.blogspot.com/2007/10/indoor-rowing-concept-2-world-record.html" target="_blank">this video</a> on his blog before, showing how effortless rowing can look.<br /><br />So I took a video of this session to see whether I could improve the form. I think it's better. Since a 4-minute row is less intense than a 20-second Tabata interval, it is perhaps a better time to work on form anyway.<br /><br />There is still room for improvement though, and I am looking forward to any comments Chris or others have. I suspect I am compressing my body and pausing for too long at the front (i.e. bending my legs too much and leaning too far forward) especially towards the end as I got tired.<br /><br />1086 metres is slightly more than my previous best, and I could have worked a little harder.<br /><br /><object height="505" width="640"><param name="movie" value="http://www.youtube.com/v/mXYPwAXGPqM?fs=1&hl=en_GB&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/mXYPwAXGPqM?fs=1&hl=en_GB&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="505" width="640"></embed></object></span>Methuselahhttp://www.blogger.com/profile/09134860337125242027noreply@blogger.com2