Why?

Ever since I can remember long distance runners have trained by running long distance.  It use to make sense.  If I am going to run a marathon then I gotta put in 40 miles a week to be able to compete.  I know individuals who run up to 30 hours a week thinking that will help them prepare.  I also find myself on a daily basis explaining to clients, friends, relatives that they are not going to lose fat running 5 miles every day.  Even if doing so gets you some miniscule results, how long can one do this for? The body can only take so much of a beating before it start to break down.  In other words this method of training (slow long distance running) is not only inefficient, but is also not safe.  Quite frankly this approach and the mentality of "more is better" is so far from reality. Many endurance athletes think that strength training has nothing to do with what the are doing.  They could not be more wrong.  Many individuals who want to drop body fat think that running 5 miles every day will do the trick.  Let me tell you something I have seen chubby dudes run long distance races and make good time.  I will save the explanation as to why slow long distance running will not help you get that slim waist.  Lets focus on optimizing performance.   After all aesthetics is a by-product.  Meaning that only by focusing on optimizing performance will you reach total fitness and then that athletic look will come.  

Lets go back to optimizing performance.  I have several a 3k's, I have ran several 5k's, and have ran one 10k (thus far).  I never ran out of breath in any of these three events.  Meaning that my limiting factor was not my cardiovascular capacity.  Why? Well, because I had already developed an aerobic base.  If you develop that aerobic capacity and remain in an exercise program that aerobic base will not diminish.  As a matter of fact, my breathing was the same from that 3k to that 10k.  I did some reading and found that runners that run a 10k and a marathon show no change in VO2 max levels.  This means that when making that transition  form a 1ok to a marathon the VO2 levels are unaffected.  Why? the individual is already in that oxidative pathway and there is no need to change.  This means that if you have already reach VO2 max levels at 10k your body will get nothing out of running those extra miles.  Running more that 10k will not improve you VO2 max.  THIS IS A FACT.  

What was the limiting factor? My legs were on fire.  That burning sensation meant I lacked muscular endurance.  In other words I was weak.  So what's the remedy? A perfect combination of CrossFit and  to make yourself work faster than normal.  Fast running, sprinting, intervals, etc.  Your training regimen should focus on speed training and maintaining the ability to recover.  A great example is running 4 x 400m and focusing on maintaining a desired pace with minimum rest in between.  Maintaining the ability to recover is important if you cannot recover (meaning you cant bring your HR less than 120) in less than two minutes the work out is done.  

If you are interested in running a marathon or a triathlon.  Please don't hesitate to ask.  You cannot expect to run 40 miles a week, spend time with your family and friends, and work exercising 30 hours a week.  Time to be efficient.  I would be more than happy to help and develop a program that will improve your times and improve all the other components of fitness (strength, power, agility, etc.)

Back in the Sun City

Its good to be back.  Some of my colleagues and I took a short trip to Las Vegas to get coached by one of the best POSE Running Coaches in the world.  Even though that is my opinion I truly believe it is a fact.  After hours/days of drills and technique I was able to improve my running efficiency and speed.  It was a great cert.  My love and admiration for CrossFit, the community and its coaches increases more and more every time I go out of town and partake in a Cert. (as a trainee and trainer).  Its an egalitarian society were you a re greeted with friendship and support.  Not to mention the knowledge one acquires when attending the specialty certs.  It gets me fired up.  I mean the coaches conducting the certs have so much to teach and they do it well.  They are truly the best of the best.  I love attending these things.

The POSE method is definitely a much more efficient way of running.  If you disagree then I guess you can continues spending hundreds of dollars on orthotics, expensive shocks, and start saving for some sort of surgical procedures.  The POSE method teaches us that we should not heel strike, push ourselves of the ground, or run bent at the waist.  Of course there is much more to it, and we at CrossFit El Paso would love to teach anyone who is interested.  If you suffer from shin splints, IT Band Syndrome, Plantar Fascitis, Calf Strains, then you are not running correctly.  I suggest you join us.

For More info on CrossFit Running and Endurance hit up crossfitendurance.com.

If you are training or want to train for a marathon, ultramarathon, triathlon, etc.  let us help

10k Run! (torture)

Wow my first week back on HQ's programming and guess what?  Coach decides to treat us to a 10k run (6.21 miles).  I know it doesn't sound like much, but understand I have not ran more than 400m meters at once since before Christmas.  I know it sounds twisted but this is why I love CrossFit.  I love the torture. I love having to take your body to its limits.  Nobody likes running and I know I would never program a 10k run in my regimen.  We train our weaknesses.   

Yesterday's W.O.D. also punish my lack of met con training.  If you want to check it out its posted on CrossFit.com

It took me 29.31  I know its slow.  I would have finished dead f*****g last if I had done it with others.  I also experienced a nasty calf cramp.  Those of you that know me and have trained with me before know that I have been suffering from calf cramps for the last 6 months.  I stretch, drink plenty of liquids, have enough mineral in my diet (which I remind you all its a very clean diet), and supplement with more vitamins and minerals.  

I asked my friend Dr. David Wardy for some advice and he will be working with me to help avoid further cramps and enhance my recovery.  This should help increase my performance.  He has provided me with a dietary supplement known as "lifepak nano".  Its a multi-vitamin packet.  I will provide more info on that later.  I started with the supplement today and will report the improvements.  

Oh yeah, my 10k time.  I'm embarassed 56.10 min.  I need to improve my  POSE running technique.  I will be attending a seminar on running and endurance very soon and look forward for teaching everybody very very soon.  

You like it, I Love It!!!

I gotta say I am more and more motivated every time I see everones effort during the W.O.D.  I wanna take this opportunity to challenge everyone.  I challenge EVERYONE to come in do the CrossFit W.O.D. at least 4 times a week.  I also challenge ERRBODY to follow the Zone or the Paleo (preferably the Paleo) for 6 weeks.  We are all here to help answer any questions about your eating.  I guarantee you guys will see drastic changes by following the Cave Man Diet.  

I am also happy to see you guys commenting on our blogs.  Thats Fucking AWESOME.  Yes, it gets me fired up!  Big Dave, happy to see you participating on the C.F.E.P. Blog and on my blog.  

Ev, my boy Dave could not have put it any betta.  That is a very clear definition for Met. Con. (metabolic conditioning)

So here is an update.  I have been back for 3 days and am sore as hell.  I love it! My diet is once again dialed in and I am determined.  Here is a run down of what I did

Mon

5 rounds for time

5 OVHS #115

10 pull ups

time 5.43 (SLUGGISH)

Tue

CF HQ W.O.D.

for time

155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

time 14.43 (UGGHH!!!)

+

Deadlift

1-1-1-1-1

max 365 lbs PR (old Pr 350 lbs)  I guess that rest helped a bit

Wed

CFHQ W.O.D.

OVHS

3-3-3-3-3

max 165 lbs

Safe Travels to Katie Birk.  Stay on your game girl.

On the Road.....

Headed Westward.  I am on my way to a place close to the CrossFit Promiseland.  On my way to help out at a CrossFit Level 1 Cert. in San Diego.  I'm enjoying the last rest day of a 10-day rest period.  I didnt exactly stay away from the CrossFit W.O.D.'s.  I did a couple W.O.D.'s mainly playing with gymnastics and met. con.  I just figured I would take a break before I begin my official preparation to the CrossFit Qualifiers.  If you have been keepin' up you should know that my boy Hildie and I will be attending the CrossFit Qualifiers for the 2009 Games.  It's gonna be a brutal battle and we are gonna have to train hard.  With that in mind, I have decided to resume CrossFit HQ's W.O.D.'s.  As we all know NO ONE can beat Coaches programming.   I also know that all the top finishers in the Games follow HQ's program.  I am gonna make a few changes to what HQ prescribes.  I am gonna add to the prescribed weight.  If HQ prescribes Michael, then I will execute Michael with a weighted vest.  If HQ prescribes Diane, then I will execute Diane with a weighted vest and deadlift 275 lbs.  You get the picture.  I am also gonna supplement the program with 6 weeks of Powerlifting, next supplement with Oly Lifts, and wrap it up with Met. Con.  I hope this is a successful formula.  

My Diet will remain the same.  I am still on 20 blocks (100 blocks of fat) and will jump to 22 in two weeks.  Yes I did stay at 20 for a month.  I was gaining mass, at 20 blocks, but can't stop till I hit 165lbs.  Im at 154 lbs.  Its hard to eat all that but I will have to suck it up.  I should hit my weight in about 6 weeks.  Wish me luck.