Paleo, Running Thoughts

The Tabata


It’s kind of a thing in running, if you want to run farther, start running farther. Do some Long Slow Distance (LSD) running. If you want to run faster, start running faster— sprint.

Enter the Tabata protocol. Part of the High Intensity Interval Training (HIIT) family, the Tabata Protocol is a four minute intense all out sprint program created by Dr. Izumi Tabata (The guy has at least one sneaker and one workout style named after him so you know he’s a fitness badass – alright, I did some further research and the sneaker thing is not true and he self named the workout so this entire paren is false). The protocol consists of 20 seconds all out sprint and 10 seconds of rest, cycled 8 times. It is said to have aerobic, anaerobic, and metabolic benefits that are ongoing hours after the workout is over.

So that’s 20 seconds on, and 10 seconds off. Sounds like a piece of cake when reading a report sitting in an Ikea POÄNG chair. Actually executing it on the street is a totally different challenge.  Not only did it challenge me physically, it also completely challenged me mentally. I carefully noted the bargaining, begging, and pleading my mind experienced as I went through this four minute torture session. If there is bargaining, begging, and pleading, then I’m pretty sure this form of exercise can be labeled as torture. It’s only four minutes though, and it will stop, and I will reap those sweet, sweet benefits hours after the workout has completed. I’m committed to it. It’s how I  keep myself in the optimum physical shape I so enjoy. 

Here for your reading pleasure is my tortured mind going through it’s gymnastics in one of my recent training sessions.

First interval:

3…2…1…Go! (20 second sprint)

Me: (running) I am so owning this! Look at me, I’m so frickin’ fast. This session will be a piece of cake. 

…And 3…2…1…stop (10 second walk/rest)

Me: I’m glad I get a chance to rest…

Second interval:

3…2…1…Go! (20 second sprint)

Me: (running) Wait! That wasn’t ten seconds. Oh well, I’m running anyway. Got gas in the tank. Twenty seconds will be up any time now…now…no,n,n…now

…And 3…2…1…stop(10 second walk/rest)

Me: (gasping) Wait…

Third interval:

3,2,1,Go! (20 second sprint)

Me: (running with less vigor) You have got to be kidding me! That was not fucking 10 seconds. I can’t make it.

SM (Subconscious Me or Sadomasochist Me, you decide): Keep running you can make it to the buzzer.

Me: Please God make the buzzer sound.

…And 3…2…1…stop (10 second walk/rest)

Me: Gasp…Gulp…Swallow

Fourth interval:

321Go! (20 second sprint)

Me: (running) Maybe this is where my heart stops. Dead runner in the road. It happened to Jim Fixx.

SM: Where’s your speed now Mr. Piece of Cake?

Me: Shut up!

SM: …or what? You’ll give me low self-esteem?

Me: Wise guy!

SM: I am.

…And 3…2…1…stop (10 second walk/rest)

Me: I can’t take anymore. Maybe I’ll just sit the next one out.

SM: You can’t. You wouldn’t sit it out if there were a berzerking zombie behind you…

Fifth Interval:

3,2,1,Go! (20 second sprint)

Me: (running) If there were a berzerking zombie behind me, I would be willing to die a glorious death

SM: You’re slowing down. Keep running.

Me: Fuck you! Okay, I will.

SM: Attaboy

Me: I swear to God this 20 seconds is getting longer and longer

SM: Keep running

Me: I am! My legs are filled with lead.

SM: At least you have legs. Use your gifts.

…And 3…2…1…stop (10 second walk/rest)

Me: Beyond half way. I can do this

Sixth Interval:

3…2…1…Go! (20 second sprint)

Me: (Running) I can’t do this.

SM: Yes you can. Run!

…And 3…2…1…stop (10 second walk/rest)

Me: That went quickly

SM: You didn’t go all that quickly, but yes the time went quickly

Seventh Interval:

3…2…1…Go! (20 second sprint)

Me: (Running) This has got to be the last one.

SM: Then give it your all. Your body hasn’t threatened to throw up yet, so go harder

Me: OMG you’re right. (Runs harder)

…And 3…2…1…stop (10 second walk/rest)

Me: Hey, they didn’t give the completion signal. There’s another round?!? Damn it.

SM: You whine a lot. Would you like some cheese to go with that?

Eighth and final Interval:

3…2…1…Go! (20 second sprint)

Me: (Running) I’ve made it to the end. Just got to get to the buzzer…I’m not going to make it.

SM: You’re going to make it.

Me: I’m not going to make it.

SM: You’re going to make it.

…And 3…2…1…stop

(10 second walk/rest)

SM: You made it.

Me: (Gasping for air) Yeah I did. (More gasping) I made it! (Walks to cool down) That was great. I should try this again tomorrow.

SM: You’re ridiculous.


The Squat 30/30 Challenge


I’ve started to post some interesting pictures on my Facebook account showing me in a squat position. This has had people start asking me questions like: “What are you doing?”, or “Why are you doing that?”, or my favorite from my daughter “Why do you always have to be so weird?”

Chair Sitting

Let me back up a little bit and talk about what the history of the chair in western society has done for our bodies. Sitting in a chair has allowed us to painlessly rest our bodies without having to use vital core muscles that keep our bodies strong and lithe. As the work culture (especially office culture) has developed, so has the amount of time we spend in chairs. If sitting in a chair makes up the majority of one’s day, then the body slowly starts to get weaker. Certain muscles start to atrophy from lack of use. We develop pains and lose mobility. There are even studies that show long periods of sitting put us at risk of increased blood clotting, or deep vein thrombosis (If you google it, you will find tons of articles). Sitting in chairs forces us to put our bodies into a more unnatural position while we weaken and lose flexibility.

The Squat

In other cultures, chair sitting has not always been the norm. The resting squat is a position that goes way back to our ancient ancestors. It is a totally natural position for the human form. If you watch toddlers closely, you can see them squat automatically. Nobody teaches them this. It is a natural position. We learn our way out of squatting as chairs are introduced to our daily lives as we grow up.

While squatting is a resting position, it is much harder to slouch. It keeps those core stabilizing muscles strong. It also keeps our joints more open and flexible. When practiced, squatting staves off knee and back pain and strengthens the muscles that support these areas. Another thing that a squatting practice can help facilitate are healthy digestive and bowel functions. They have even come up with some products for us westerners to aid in our eliminations.  Toilets in certain asian countries are already built in for such endeavors.

The squat consists of bending at the knees, keeping your spine straight, pulling your butt toward your heels while having both feet firmly planted on the ground, heels down. Mark Sisson of Mark’s Daily Apple  has made a good primer talking about easing your way into the squat (it’s worth it to check out the ‘asian squat’ video at the end of the article). For those of us in western cultures who aren’t used to this squat, it might take some doing to stretch those muscles and loosen up those joints so that we can even comfortably get down in that position. I’ve worked with my son around this. He used to play the catcher position in baseball and when he went into his squat his heels would come off the ground and he would go up on his toes. This is how catchers are coached to crouch so they can have quick pop ups and mobility. It took some relearning to sit back on his heels and slowly bring his body down into the relaxed squat position.

Of course if you already have knee or back damage, it would be good to check with your doctor before taking up such a practice. That being said, I have learned from personal experience that doing this practice will not create knee joint or back damage, but as I stated only serves to build up those muscles and joints in those areas.

Bodyweight exercise and flexibility expert, Ido Portal created a challenge encouraging people to create the habit of squatting on a daily basis. It’s called the Squat 30/30 Challenge . My friend Wendy Kinal, personal trainer, circus aerialist, accordion player and the nicest badass you will ever meet introduced me to this challenge (She’s always good at pointing out stuff like this). The challenge is to do at least 30 minutes a day sitting in the squatting position for 30 days in a row.  The challenge’s intention is to create that daily squat practice. He specifies this is not about training, but to create that daily habit. If you are anything like me, you might be eager to be in that squat position for the full 30 minutes. Ido points out right in the opening notes, that this is not the intention. The intention is to create a healthy practice of going into this position at any time during your day. Just to add to the challenge, here is a video by Ido Portal showing some great stretches that you can do when in the squat if you should decide to take up the practice.

Happy squatting.

Adventures, Paleo

Walking To Get Somewhere

Barefoot In Yelapa

One of the practices Anne and I have both embraced is living a paleo or primal lifestyle. I often hear people refer to it as the paleo diet. Diet is not the complete package. It’s a lifestyle, a way of living that embraces simplistic practices of health and well being. The wikipedia article I linked to above gives a general idea of what the paleo lifestyle is all about.

One of the most enjoyable I experienced on this trip was all the time I got to spend with Anne walking. Walking is a fantastic form of exercise. I know I have spent countless miles walking and running for the sake of walking and running. On this trip, I never set out to walk for exercise. Every walk Anne and I took was to get to a place we wanted to go. What a concept! Another thing about this form of transportation is whatever we needed at our destination, we needed to carry. Every day I had to evaluate what was going in my bag. I suddenly was concerned about not wanting to lug too much weight. That bag gets awfully heavy in the heat of a long day. 

At first when we set out walking we did our typical exercise thing. We set out at a hard pace to get our lungs pumping, and our hearts going. It’s what we are used to doing. It didn’t take us long to figure out in the heat and the hilly terrain to throttle it back and save our energy. We were going to need to walk back from wherever we were going, walk to dinner later, and walk home after that.

Once we slowed down, something magical happened. We started enjoying our time together. We talked. We held hands, we noticed interesting things about the area, we stopped to look, we took pictures. We lost all thoughts of setting a rapid pace and started living in the moment. We were sucking the marrow out of this adventure.

By the end of our week, we could feel a strength in our legs. It appealed to my paleo sensibilities. Since being home, I have lost that daily walking practice. It’s understandable, it’s been cold, icy, and slippery up here in Vermont.

My house, Mountain Shadow Manor, is about two miles out of town. I have walked to town during the warmer months and have always found the walk enjoyable. After my experience in Mexico, it is a practice I intend to continue.

Peace Bread Delivery