As I’ve previously documented, I’ve been doing just 10 minutes of ARX work per week as a means to help prepare for an ultramarathon I’ll be running this fall. However, I’ve been excited about the fact that the ARX has a long history of adding muscle to even the most stubborn gainers. I’m a bro at heart, even if I despise all that bros represent. So is 10 minutes per week enough to deliver? Continue reading
In my previous post, I discussed the philosophical framework around how I plan to run an ultramarathon (and finish well) on around an hour a week of training. I also noted that I’m no the first person to do this and do it well. What I’m attempting to do is use even less running to accomplish this goal, by leveraging the technology I have available to me that very few folks have access, and also working really, really hard.
An Eccentric Argument
Part of the argument for higher volume training to run these longer races comes down to the actual eccentric load your muscles, connective tissues, and joints will experience. When you’re running super-long events, you’ll rarely approach your threshold pace, but the sheer length of the event, the thousands of steps you’ll take, will wear you out and break you down. It’s the real problem of long distance events & staying injury-free (or at least, serious injury-free).
Resistance training has a track record of reducing injury rates in endurance athletes, competitive and recreational alike. This is in part due to the ability to maintain all of the alignment that comes with an efficient gait for longer, but also due to the increased eccentric strength that resistance training readily develops.
That said, ARX lets me take it a step further. Eccentric-only training has shown that you can increase the eccentric:concentric strength ratio with eccentric-only training. For my purposes, this is the killer feature as I can make up for my lack of volume with controlled eccentric loading. I think this separation of skill & strength is actually the BEST way to go about increasing the water level that raises the whole ship.
Leave it to the Elites
The fact of the matter is that I’m not elite, and perhaps the thing that most surprises me about endurance sports, coming from the background of strength training, is how many people look to the elites and then emulate that. Maybe I’ve just been around HIT for so long, but there seems to be an understanding that whatever X athlete or bodybuilder is doing is not what you should be doing. They’ve earned it by way of hard work and a favorable genetic hand. They built up to that and have coaches holding them back from blowing themselves up (which is what a good coach does). We’re not that person…why train that way?
In his interview with Brian MacKenzie, Rich Roll talked about his training at Stanford for swimming. He said that basically no matter the distance, the vast majority of the work was skill-based followed by intervals. This got me thinking about Graduate school and how field tests for athletes went in basically this order:
So I’m structuring my training in a way that addresses this. I’m 1000% certain I’m not the first person on planet earth to do this, but I’m very surprised that, when you look at general nervous system input vs. energy demands, everything flows downhill from hi/lo (skill’s need for high neural input versus the gross energy demand of the skeletal tissue executing the motor pattern) to lo/hi (endurance athletics).
The General Structure
Currently I’m training 3 days per week with a total “work” period of just over an hour, coupled with lots of moving around, unstructured. Let’s take a look at my last week.
After some high hip and deep glute mobility work that Kelly Starrett explained in “The 4 Hour Body,” I did the following:
- Power + Skill work
- Weighted seated squat jumps supersetted with Handstands, 3 x 4 reps
- Depth jumps supersetted with L-sits, 2 x 4 reps
- Strength Work
- ARX Omni Romanian Deadlift, inroad mode to 40% fatigue
- ARX (vertical, vintage) Incline Press, inroad mode to 40% fatigue
- ARX Alpha leg press, inroad mode to 40% fatigue
- Blast Strap Plank at ~30* angle, 1:00
The strength component took <10 minutes, while the power component takes 15 minutes, on average. Total work time: ~25 minutes
This is the HIIT-specific day. The goal is the drive the physiological adaptations while marrying the skill. Remember: the higher the neural input the faster the skill is adapted, which is why I marry running technique work to interval work. The workout:
- Skill work
- Endurance Work
- The endless hill. Started the treadmill at 8mph and 0* grade. Every 2 minutes I upped the grade 2*, with the goal of reaching 10 minutes total time and 8* grade. This workout I made it to 9:30, which is 30 seconds longer than 2 weeks ago. When I reach 10 minutes, I’ll increase the speed and repeat.
Again, the split between skill work and specific work was 15 minutes and 10 minutes, so ~25 minutes total time.
Normally, Sarah and I run with the kids on Saturday, usually doing a 3.5 mile run (that’s as long as we get before my oldest wants to get out and run himself). Today we ran the Sunshine Run 5k, which I ran barefoot and pushing the stroller the entire time. Like all of my training, I was also fasted. The great thing about the race environment is that you can get really focused and aroused, leading to better times. Of course it’s also training.
Overall it was a great run. In spite being quite humid (Texas in May!), we managed 25 minutes on this run, which is about as fast as Sarah could go 8 months-post the birth of our youngest son. The exciting part for me is that, while pushing 75+ pounds of stroller, I was only 1 minute slower than my 5k PR last fall. I estimate that I could have clipped off a 21ish minute run without the stroller. Things moving in the right direction.
Training time: 25 minutes; total time for the week: 1 hour and 15 minutes.
I have 6 months between now and the 50k in November, which is tons of time to get even faster. My next “big training run” will be in June, a 21k trail run. Mind you I’ve never run farther than 10k, so I’m excited to see how this all plays out. Prior to that I get a DEXA scan to see how my 12+ weeks of ARX-only strength work has changed my body composition. Onward.
I’ve posted previously about my goal to run an ultramarathon on super-low volume training. To do this, I’m leveraging the available technology that most don’t normally have access to for this sort of thing, namely the ARXfit Omni & Alpha. Beyond that, I’m leveraging HIIT work to build the additional physiological capacity to run this race and finish in the top 3rd (or better!) of the field on an hour a week or less of training.
First, an aside
A little over a week ago I ran the Cap 10k barefoot while pushing my sons in a stroller for ~3.5 miles of the course. It functioned as both training (barefoot work = foot strength) but also mental work (75lbs of boy and stroller make the hills just a *bit* difficult). I was running at the pace my wife could run at (6 months post birth of baby boy 2) so we finished in under an hour. I’m certain I could have gone 10-12 minutes faster, if not more, had I not been pushing.
Not a test pilot
First of all, I’m not the first guy on planet Earth to do this. Andrew Magness is an ultra endurance athlete, race director, and entrepreneur who, after having kids, still wanted to compete in races that challenge you to actually finish rather than just finish in X time. He found that he could use HIIT and regular bigger efforts to be very competitive and maintain a very high level of fitness.
This appealed to me from the perspective of what’s at stake in these events: weirdos in the woods aren’t making money from their efforts. Save for a few people, everyone else is doing it to live up to or exceed their own expectations. I’ve always been motivated by doing less than anyone to be better than most. This is actually beyond the 80/20 Pareto principle, the second iteration. Andrew talks about the 64/4, which is that 20 percent of the 20 percent drives 80 percent of the 80 percent. I’ve posted a nice visual before, but you can get 2/3rds of your health outcome potential from exercise from the first hour invested:
So what I’m trying to leverage is that I feel there’s a “better” 4% that can push you beyond the 64% of potential benefit (the ARX is a great example of this). I also think you can do this with HIIT if you take the event down to integral components.
Separate, Perfect, Integrate
So one of the things I think can help the non-professional athlete get more out of their efforts are to separate skill-intensive work from metabolic-intensive work. Now the athletes who can tolerate such high volume of work are able to do enough of the activity are the egg that can be thrown at the wall and not break, which is to say you can’t know a priori.
Instead, separating the demands within a workout, using the “optimized” 4%, and training it hard would be the prudent solution. Trying to fix your gait while tired is the wrong thing to do. Trying to increase your turnover when you’re trying to drive hard is the wrong thing to do. Instead, training them hard perfectly but separately and then integrating them in longer efforts is, in my opinion, the way to go for the type of athlete I’m talking about.
So in part 3, I’ll discuss how this all hangs together for me and some of the longer efforts (though not “long”) I plan to perform leading up to this race, and some of the hacks I plan to use to help optimize this whole thing.
Goal: Run this race in November: Muleshoe Bend 50k
Why?: Because I’m not the biggest, or strongest around (but I have some much bone), so I may as well be best at suffering!
ARX will play an important load in allowing me to keep mileage low but maintain high eccentric loading. Also, I suspect I’ll gain some muscle during this process (how cool is that?).
After the Cap 10k, I’ll be dialing in the specifics of the program, but recently my schedule has looked as follows (and will resemble my training for the 50k):
Globally here’s the overview:
Mondays: Rock climbing, if anything. Also at least 45 minutes of mobility work during one of our EE meetings.
Wednesday: 400m repeats with a 1:30 rest. Once I get below 1:10 (remember, this is running gait, not sprinting gait [middle image]), I’ll reduce the rest interval by 5 seconds. VO2max focused. I’ll also bring in some heat therapy on this day as well for those adaptations. This is all from Andrew Magness and his ideas.
As speed starts to level out, expect 200m’s to be feathered in with less rest.
Thursday: ARX workout. Basically Big 5 for my purpose (RDL *or* belt squat, pulldown, chest press, calf raise, leg press), plus including some specific abdominal wall work (blast strap plank and anti-twist “palof press” mostly). However Mike is going to torture me as we go through this process and ramp up volume.
Saturday: “Long” run. Currently Sarah and I are currently training for the Cap 10k, so I’m pushing a double BOB for distance. When that’s done, I’ll start piecing out a blend of longer runs and tempo repeats on this day, taking advantage of my dead ass legs at peak DOMS (I’ll explain why in another post why this is the path). These times and distances will be drawn from the “Low Milage Running” program for half marathon distance. I’ll also follow the workout immediately with sauna to exploit those adaptations. I follow this with Eric Orton’s foot drills on a wobble board.
Daily: foam rolling, movement (GMB Movement Vitamin), and not being sedentary.
ALSO I’m doing the 100-up drill regularly (~5 days/week) on a 1×8 board. Like is demo’d here:
I expect to gain muscle since I’ve never, EVER, spent a concentrated amount of time on the ARX. Now is the time.
First, had the chance to speak at the Prevention R3 conference here in Austin a couple weeks back. The topic was “Uncomplicated Resistance Training for Brain Health,” where I laid out some of the research on resistance training & cognitive function, while also stressing to the women in attendance the idea of “principles, not programs.” Jenna grabbed some good photos:
Next, I posted the following on Twitter:
For comparison, you can view my numbers from 5 years ago. Again, with my Trigs being at the very bottom of the reference range my LDL, though less than before, is artificially high. A closer estimation, using the Iranian Equation, puts my LDL closer to 76 mg/dl. I will certainly die someday, but it probably won’t be from heart disease. As such, every year I make a resolution that roughly amounts to “More cholesterol, More MSG” because eggs are delicious and they’re not going to kill you by themselves.
Again, there’s no magic to how to get there dietarily. You just abide.
Next week I’ll be presenting at the Prevention R3 Summit here in Austin, where I’ll be discussing Exercise & Brain Health. As a lead up the event, I was fortunate enough to appear on the local Fox affiliate where I discussed how to keep the fitness resolution by focusing on principles, not programs. This is also a large piece of what I discuss in the nutrition reeducation program I wrote for Efficient Exercise.
It was very interesting seeing how a TV show gets made. Amanda is a pro and made the whole thing very natural. Go take a look and tell me what you think.
So we’re in the thick of the holiday season, where you’ve purchased everything you’re going to make for Thanksgiving and cannot wait to push it down your neck. I get it! I spent yesterday going to 4 stores just to get the ingredients for a (totally incredible) spice blend that will go on our roasted sweet potatoes & squash.
But this is also the time of year where we actually gain the weight that contributes to eventual obesity. A study back in 2000 showed that people gained 1-2 pounds of weight between November and January, and had not lost the weight by summer the following year. A recent analysis of studies confirmed this result.
Given the above, I’m not going to give you a complicated diet that deprives you of the culinary joys of the season. Rather, like so much of what I’ve come to love, we’re going to focus on mindset and process. Two big ideas here:
1) Make sure your habits have the right mindset
We “know” what a good diet looks like: meat, veggies, fruits, nuts & seeds, good quality fats. They’re eaten to satiety, but not to the point of being stuffed. Repeat until you become a really attractive corpse. But during this time of year, we’re going to be faced with challenges and how we adapt to them is going to determine where we stand come January. Take a page from good coaching and change how you think about the challenge.
Instead of thinking of your diet and exercise as something to be “performed” this time of year, try to maintain a mastery orientation, which goes like this:
-Effort & Process
Did you do better at today’s party than the party last week? That’s improvement! Do you feel more in control of your eating than you did last year (as opposed to what you imagine someone else doing)? That’s a self-reference comparison.
But you also need your behaviors to be adaptive. In other words, if you have to only eat a very narrow way, you’re fragile and are likely to throw caution to the wind when you can’t eat just so. We’re great at all or nothing in America and that gets us into trouble. Instead, adaptive behaviors share the following traits:
-Adherence when faced with failure
-Effort and ability lead to success
You can’t control the outcome of any process, but you can keep up behaviors that narrow the possible outcomes. Will keeping up with 80% of your workout and only having 1 slice of cake result in less to no holiday weight gain? It’s certainly more likely than no training and cake de jour.
2. Give yourself permission to fail
Notice that in the trait component above, there’s “adherence when faced with failure.” Things aren’t going to go as planned, and that’s OK, as long as you know how to deal with it. That starts with expecting things to not work out perfectly. If you give yourself permission to fail, you’re more likely to get back up, stick to the process, and succeed in the long term.
A great example of this is from a study that aimed to look at how much weight a group of dieters would gain back when instructed to take a diet break. That is, they had lost some amount of weight on a prescribed diet and were instructed to stop their diet, with the explicit goal of causing a relapse. The thing is that since the break was prescribed (e.g. The dieters had permission to not diet), the result was that there was very little weight gain and that when the dieters went back to the assigned diet, they lost even more weight.
So if you use the mindset of “Things aren’t going to be perfect and that’s OK” with the strategies in number 1 above, you have a way to enjoy some cake and not leave it on your waist through summer and beyond.
And if there’s one final tip I can give, it’s to ditch the scale and use a specific pair of clothes as a metric for weight gain, or a notch on your belt. Weight will fluctuate due to salt, water,carbs, and total food volume, but circumference abides and is unchanging.