Friday, December 13, 2013


Ever heard of 100-up?  It's a running drill that I came across while reading up on triathlon training.

Here's the scoop:

(from - Learn the 100-up)
"W.G. George, the fastest miler of the 19th century, invented what he called the "Hundred-Up" and wrote about it at length.  It's an exercise that George created to perfect his running form.  He says he invented the 100-up in 1874, when he was an 16-year-old chemist apprentice in England and could train only during his lunch hour.  By year 2 of his experiment, the overworked lab assistant was the fastest amateur miler in England.  by year 5, he held world records in everything from the 1/2 mile to 10 miles."

Check the link above for specific instructions.  But here's a picture of what it looks like.  The one on the left is what I'm doing - the "minor".  It's very simple, just one leg lifted at a time, nice and easy.  The pic on the right is the "major".  It's for once the minor drill is perfected and is like a high-knee run-in-place.

Here's an old pic demonstrating the minor and major of the drill.
I haven't yet incorporated these all the way into my training plan just yet, but I will.  I have found myself doing them in the kitchen while waiting on water to boil and at work when I need to walk but don't have much time.  Anyway, this drill is incredible.

I would say the definition of this drill is that it helps you form muscle memory for running, without actually running, so that when you do start running your form will be outstanding.  But beware, this is not as easy as it looks.  Check out the video below and website linked above for more info.  The first time I tried these, I got to like 12 before my muscles were tired.  I'm up to the 20s now - even got to 30 a few times.  The key is to attain that perfect form.

Hey look!  It's Chris MacDougall!!  Remember the "Born to Run" book review?  He's the author.  What a coincidence running into him again!

Wednesday, December 11, 2013

What to Bring to a Potluck?

'Tis the season to be thankful, shop 'til you drop, and oh yeah, do the potluck at work.  So, what do you do?  What do you do when you're trying to lose weight and everyone brings stuff like fudge, candy, cake, etc., etc., etc.  Skip it and get the evil eye?  Join in all the unhealthy foods people bring?  Participate with something moderately healthy and help yourself to a tiny bit of everything?

I heard there will be some meats and beans and such, so all is not lost.  Last potluck, I did cucumber sandwiches which actually went over surprisingly well.  This year, I was a bit blind-sided and had to come up with something fast.  I picked quick, easy, and cheap - Kings Hawaiian Dinner rolls.  I'll just use whatever meat is brought and throw together a couple yummy sliders, add some beans and a tiny dessert and I'll be set.  If there's a salad, more the better!  Hopefully, no evil eye on being cheap, quick and easy.  =P

I've been getting to sleep later and later this week and I'm feeling it.  I could've hit the hay as soon as I got home from work today.  But I didn't.  However, I also didn't get the whole workout in either.

Here's what I did do...
Bike at home:  40 minutes including 5 minute cool down /  7 miles / level 6 / 178 calories
Swim at gym:  40 minutes of freestyle and backstroke

What I missed:
Strength training:  Back, Biceps & Legs

Ah well, I didn't feel like doing any of it, but I'm glad I decided to do something.  Something trumps nothing every time.

Monday, December 9, 2013

Pizza Balances out Shoveling Snow

No more snow shoveling!!!  Ughhh - I'll be glad when the white stuff quits falling.  This morning was a half hour of a below-FREEZING workout ( I think it was 4 deg F) that I'd rather not do again to be quite honest.

I didn't count it as a workout today.  Though I did count it as permission to have a slice of pizza for lunch!  Along with a big salad, but still, it was good to know I could spare a few extra calories.

Got menu-planning and grocery shopping done, then went to the gym.  I switched up the workouts because we wanted to swim today as well as do the bike.

Here's what I did...
Beginner Triathlete Plan Month 2 Week 2 Day 1 (actually 2 b/c of the switch)

Strength Training:
Seated Press - 30 lbs x 12, 25 lbs x 12
Delts Machine: 20 lbs x 12 x 2

Fly Machine - 40 lbs x 12 x 2
Bench Press Machine - Setting 4 x 12 x 2

Crunch Machine - 30 lbs x 12 x 2
Total Ab Machine - 50 lbs x 12 x 2

25 minutes stationary bike including 5-minute cool down on level 7/interval training

135 Calories, 4.1 miles, climbed 1602 ft, avg spd 9.85 mph, avg HR 98.

I'm not sure why my heart rate wouldn't get up there - it felt like a fairly strenuous ride.  I guess I may be reacclimatizing after being at sea level two weeks ago.  It's hard to climb stairs and such again.  Have I mentioned that I dislike altitude. And snow.

10-15 minutes full body stretching

The above workout took approximately 80 minutes

The Beginner Triathlete plan doesn't start incorporating swimming into the workouts until next month and that's cool because what I'm doing at the pool right now wouldn't really be considered a workout anyway.  I'm working on the whole learning process still and I like to practice.

Pool - Used the board to swim a few laps and practice breathing.  Then did the "superman" from Total Immersion (See "Work Less, Swim Better" video below).  That isn't really a workout, so much as brain training.  The superman works to convince the brain that I won't drown if my arms and legs aren't in constant motion.  I need that reassurance.

Well, I'm off to bed.  Have a great week!!

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