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Kicking Asphalt Part 5

Old 04-22-2011, 02:07 PM
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Uhh, Supercrew? You can't just say "I'm joining KA". You must be invited by one of the elite members, then there is a trial period, then you get a special passcode, then... just kdding, of course! Welcome! We are a pretty special group! Hope you stick around.

Had a blah day...so overwhelmed by all the stuff I need to do at my house that I pretty much slept all day. Going to do elliptical at gym now!
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Old 04-22-2011, 05:54 PM
  # 102 (permalink)  
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Originally Posted by tomdecelt View Post
Hey MyGr...I remember seeing this video some time back.....I just found it for you.

YouTube - HIIT at the Santa Monica Stairs
Wow! now that is some HIT action on stairs.

supercrew welcome.

Had a wet windy and cold ride home...night all!
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Old 04-22-2011, 06:31 PM
  # 103 (permalink)  
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Wait DB...how come I had to pay ghost an entrance fee to join KA and monthly dues too?

GHOSTLY....I WANT MY MONEY BACK!!!!

Walked 8 miles today with pooched....they are pooped also did some yard work. I continue to ice my knee And work on mobility.

Judy...did you find the oil? I don't think all markets carry it.
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Old 04-22-2011, 06:39 PM
  # 104 (permalink)  
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Ok...arched the HIT video...as an expert on the male figure I thought he was over muscled ...but obviously very fit. I prefer a leaner build...he wouldn't have gotten those muscles from cardio...would he?
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Old 04-23-2011, 06:47 AM
  # 105 (permalink)  
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tomdecelt, excellent youtube video on anaerobic type cardio training that utilizes the type 2 muscle fibers.

I don't want it to sound like I'm lecturing. Just practicing and trying to upgrade my personal training skills as I was certified last year through the ISSA. I haven't yet trained people professionally as I already have another full time job in another field. Became certified to upgrade my skills in case I need to go into another field because of the economy.

According to the ISSA, skeletal muscle tissue is composed of two general types of muscle fibers: fast-twitch and slow twitch. Fast twitch fibers (type 2) are selectively recruited when heavy workloads are demanded of the muscles and strength and power are needed. They are recruited for high intensity, short duration work. They contract quickly, yielding short bursts of energy, and are recruited in high numbers during brief, intense exercises such as sprinting, weightlifting, shot putting, or even swinging a golf club. But these fast twitch muscle fibers exhaust quickly. Pain and cramps settle in rapidly as they become vulnerable to lactic acid build-up, a byproduct of their own metabolism.

Slow twitch muscle fibers (type 1) produce a steadier, low intensity, repetitive contraction, characteristic of endurance activities. They are capable of sustaining workloads of low intensity and long duration, such as long distance running. Athletes of high intensity sports such as weightlifting, wrestling, and sprinting, tend to have a greater percentage of fast-twitch muscle fibers. Athletes of low intensity sports, such as long distance running, tend to have a higher percentage of slow-twitch muscle fibers.

LaFemme, about your knee. While being present and observing my son's recent physical therapy for a sprained ankle as well as observing other people being treated for all kinds of injuries, they always started out by heating everyone's injury with a heating pad wrapped in a towel to the injured area for 15 minutes.

Then they would do ultrasound to the injured area for about 10 minutes. Then they usually warmed up again on the stationary bike for 10 minutes, only going at a pace that wasn't hurting an injured area.

Then they would start the actual exercises for the injured area. It all depended on the severity of the injury or what kind of injury as far as what kinds of exercises were done. Some people recently had surgery, so they obviously went at a much slower pace. Then the physical therapist would stretch out my son's ankle with all types of compressions and turning it in a variety of angles. Then at the end of the session they would take a towel wrapped ice pack and wrap it around my son's ankle for 10 minutes.

It would make sense to me if you put a heating pad around your knee first for 10-15 minutes. Then go on a stationary bike for 10 minutes if you have one. Then maybe do full range of motion exercises such as body weight squats, making sure you sit back and not let you knees go over your toes, as this can cause more stress to the knee joint. You can also put your back against a wall while doing these squats to assist in stability and balance. Try to go at least parallel in depth while descending. That would be your hip joint being parallel to the top of your knee. The goal is to strengthen the muscles around your knee joint without injuring your knee. If any exercise is causing too much pain, stop and try another exercise that doesn't cause too much pain. Do a bunch of these and then end the session with ice applied to your knee for 10 minutes. Hope this helps.
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Old 04-23-2011, 09:01 AM
  # 106 (permalink)  
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Getting ready to do a hike up the backside of a local mountain. It's about 3 miles up and 3 miles down, then I am going to finish with a fast paced mile at the end if I can.

I already did 20 minutes of yoga to loosen up, and some light chest, shoulders and triceps for another 20 minutes. Wish me luck!
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Old 04-23-2011, 11:43 AM
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Finished the hike, and ran the mile in 6:05! Time to do some shopping then some yard work. My quads are going to be sore tomorrow from coming back down that mountain!! Have a great day everyone!
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Old 04-23-2011, 02:06 PM
  # 108 (permalink)  
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Originally Posted by LaFemme View Post
Wait DB...how come I had to pay ghost an entrance fee to join KA and monthly dues too?

GHOSTLY....I WANT MY MONEY BACK!!!!
Too late...spent!

Good info Uncle.

Supercrew - Nice work out! If I remember right, you were posting on the other Fitness Thread before Kicking Asphalt right?

DB - Hope the gym went well.

Coffee - 15 miles?!?!? You rock!

Judy - Hope you're getting to spend Easter weekend with family, and hope it is goin well.

I did 50 hand stand push ups in multiple sets. Been many months since I did that many. Also did 50 of the pull ups on the Totalbody with a lot of resistance. 200 squats, 50 push ups, some C.A. dips, 50 medicine ball levers and bridges.

Hope everyone is well.
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Old 04-23-2011, 02:49 PM
  # 109 (permalink)  
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Yes Ghost, I did post a couple of times in the other thread.

Damn...50 handstand pushup and 50 pullups...that's impressive. Pike pushups and a handfull of different pullups are incorporated into the P90X workout. I was surprised to find out how much I have progressed on the pullups. When I started I couldn't do 1, now I can do 10, and even the most I could do as a kid who was in pretty good shape was like 5. It is really fun to see my body transform and change. I also have noticed my energy levels are much higher even after workouts.
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Old 04-23-2011, 05:11 PM
  # 110 (permalink)  
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Hi Everyone!

Supercrew, welcome! Wooooow, are you fast! a 6 minute mile would only happen in my dreams. I know someone that did p90x....he looks great, but he said it ruined his running because he likes it so much better.

DB & Femme, I almost spit coffee all over the screen at your posts!

Ghostly, Good to see you getting back to where you were.

GF: Be careful out there!

R4R: You doing okay?

Couple of rest days here. I want to run long Monday.

Have a Great Weekend, all!
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Old 04-23-2011, 05:25 PM
  # 111 (permalink)  
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Yes, Coffee, I'm ok Awesome job on the 15-miler! I'm right behind you - I put in 13 today.

Been busy painting and stuff... met up with a local running group at 7:30 this morning. It was fun running with other people, but I'm a little slow, so I was still going it alone most of the time. It was fine though, just knowing that others were on the course and it was one killer of a hilly course - it did me good. I guess the woman who leads it makes up an up and back course and everyone can do what they want - walk, run, do the whole mileage or pieces. So, there were guys and gals out there walking and running. The awesome thing is that her mom and dad go around in their car and helps us with directions and gives us water or 'beans' if we need it... so we don't have to carry a darn thing!!! How cool is that? Very!

Welcome, SC!!! All dues payable to Really4Real

DB - hope you're having a better day

Happy Easter one and all!
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Old 04-23-2011, 05:34 PM
  # 112 (permalink)  
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Hi everyone

Uncle, that was an interesting read, thanks.

Made it out for a 3mi run today, stopped off to do some HIT stairs work 5 x single 5 x every other stair...but the flight of stairs was just too short.

So if I get my arse out of bed early tomorrow (easier to do whn not hungover heh heh) I will run down the Mall to the Lincoln where there is a large set of stairs by the Potomac river. That'll be my first real test of Hit intervals.

Oh, had a 30-min massage at the mall today, wow, relay kinda painful but I think I feel better. Really liked how my calves and hammies felt later in the day. Then took an epic two hour nap.
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Old 04-23-2011, 06:53 PM
  # 113 (permalink)  
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Had a very rare nice day here, so I got out on a trail work crew. After a 12 mile drive down pothole-hell road, we did basic spring maintenance, brushing, clearing culverts, drainage work, ect.
A good day, lots of hikers out. Not that sore this time.
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Old 04-23-2011, 07:29 PM
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Thanks for the info Uncle...I am going to try and incorporate it.

My biggest concern about exercise is I don't want to bulk up...I only want long lean muscles. I worry about doing weights and looking like a weightlifter.

Did a mellow 5 mile walk...there was a heavy coastal fog so I was enjoying it, brought my camera phone and took some pictures....if you all are very nice and get my money back from ghostly I will share my pictures with you
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Old 04-23-2011, 08:54 PM
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LaFemme, I don't think you have to worry about bulking up and looking like a weightlifter by doing stretching and strengthening exercises to rehab your knee. If you search "youtube knee exercises knee pain" or similar type wording, you'll find a ton of stretching and strengthening exercises that will strengthen the tendons and knee joint without bulking up. "Pilate exercises for the knee" might even help.

Ghostly, I think that's kind of neat on how you get your workouts in by doing mainly bodyweight exercises and bridges and hand stands and stuff like that. It just seems like a natural and healthy way to work out without stressing the joints while at the same time being fit and strong.

Did a pure power workout tonight at 8:30 pm. I wanted to do it in the morning, but I got caught up in doing other stuff.

Bench press 135 lbs x 5 reps, 225 x 5, 315 x 5.

Close grip bench press 295 x 4.

High bar or olympic squats with more of a close stance, 135 x 5, 225 x 5, 315 x 5, no belt. I usually do power squats where the bar is held lower on the back and more weight can be lifted. But I wanted to change it up a little tonight. The high bar squat uses less hips, glutes and hamstrings but isolates the quads more. It also works the back good cause it's harder to stay upright as I descend.

Deadlifts. No need to warm up with lighter weights as I was already warmed up from the squat. 315 x 5, no belt.

Stretched out whole body for 20 minutes. Then took a shower and ate my late night snack of Greek yogurt with banana, raspberries and a cup of decaf green tea.
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Old 04-23-2011, 09:20 PM
  # 116 (permalink)  
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LF,

LOL ! I've gone through periods of hitting the wieghts pretty hard because I WANTED to bulk up. ( ...still dreaming of that !! )

Seriously, all I end up with is definition. I've always suspected it's easier to get a "bulky" look if you're a little shorter maybe. i.e similiar muscle mass (volume) encased in a shorter dimension (length of limbs)

Reading what Uncle writes of slow twitch muscle work, in retrospect, I think that pretty well defines most of what I've ever done. Knee problems, and all; ... restricts "explosive" leg work.

I used to see guys in the gym years ago with huge arms and thin legs.
THAT was my fear !?!!


I'll take powerful getaway sticks anyday !!!

Hi Wakeup, .....glad to hear of the progress.

RfR, you painting exterior ? I love painting
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Old 04-24-2011, 07:33 AM
  # 117 (permalink)  
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Happy Easter to everyone (or Happy Sunday if that's more apropos)!!

I did manage to roll out at 8am on a picture perfect morning, truly stunning spring day.

I got 8 miles in: 4 out to Lincoln Memorial, HIT work, then 4 back...with a sore left knee. So the steps are out behind the memorial, 41 just like at the museum I run in weekdays, but this set is continuous.

I did 5 x single step, 5 x every other step, 3 x single, 3 x every other. I was winded for sure but wow I like this intense stuff after so many years of running. I did track workouts a few years back and really liked it but getting to the track is just not practical.

Pics below...ahem, LF, waiting for yours heh heh





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Old 04-24-2011, 08:08 AM
  # 118 (permalink)  
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R4R, having that kind of support on a run is awesome!

Wakeup, good to see you!

Femme, you take walks that I like, looooong ones. So invigorating!

Top, I like that 'powerful get away sticks'! Haven't heard much about your eating habits lately...I always learn something...c'mon, spill it!

Holmes, you work out hard!

GF, I love, love, love when you share pics. I often go back and look again. And, you're right, femme teased us with the mention of pics, didn't she?!

Rest or easy day, here...long tomorrow.

Have a grrrrrreat Sunday!
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Old 04-24-2011, 08:30 AM
  # 119 (permalink)  
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The sky is falling, the sky is falling. Lost my log in on Friday. All I wanted to do was change my contact e-mail behind the scenes and SR completely disabled and froze my profile. Geeez..... Finally got a response to multiple e-mails over the past three days. I just can't live without kicking some A at SR KickA....Evey day.

Had about a dozen people show up to out "special edition" Sunday club ride on Saturday. Some of us are training to do a century soon so we had an 80 miler planned. One guy that had not ridden with us in over 6 months showed up thinking it was going to be a fun ride. He had not ridden over 30 miles in a while and we don't drop anyone, so we were constantly waiting for him at the top of every hill. Hurry up and wait, the entire ride.... But it was a beautiful day and we rode up and down Highway 101 along the Pacific Ocean. Can't beat that.

Oh well.... it was such a long day that when we got close to the end we just took a short cut and ended up with 75. But.... I feel very strong, very energetic. I was at the front leading the entire day and I just really feel like I am reaching a peak in my fitness.

And Femme, you are not going to bulk up like a bodybuilder unless you consume thousands of additional extra calories, primarily protein around the clock. Many have tried without results.

Happy Easter to all.
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Old 04-24-2011, 01:55 PM
  # 120 (permalink)  
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Glad to hear everyone is doing well

Still doing my 5K runs every two days, and have shaved 4 minutes off this week. I'll hold it at 30 minutes for a while until it feels a wee bit more comfortable (had jelly legs when I finished today) and then ramp it up.

Running with a quiet, high cadence stride now - no more massive heal strikes or extra long strides. I think I used to waste tons of energy before, what with all that pounding and pushing so hard on toe off.

I don't know if it's because of this new way of running or because I'm at 9 months sober (last ran at 4 months sober) but I just glide up hills, recover on the downhills really fast, and cruise along on the flats. I'm running the same route with all the same hills, and those hills are nothing like I remember them!

There's a 5K run here at the end of June that I'm gunning for...

Murray
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