The ARXFit Endurance Experiment Pt. 2

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:

Exercise per week

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.

The ARXfit Endurance Experiment

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!

How?: Taking a mixture of all sorts of training ideas from people who believe in quality over quantity. People like Eric Orton,Aaron Olson, Andrew Magness, and yes even Brian Mackenzie.

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:
http://www.nytimes.com/…/the-lost-secret-of-running.html

I expect to gain muscle since I’ve never, EVER, spent a concentrated amount of time on the ARX. Now is the time.

Odds & Ends

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.

 

Exercise & Brain Health On Fox

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.

 

Ideas for managing the “weight gain gap”

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:

-Task Evolving
-Effort & Process
-Improvement (Intrinsic)
-Cooperation
-Self-Reference Comparisons

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:

-Intrinsic motivation
-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.

Some people “get it” and some people don’t.

I’m going to try blogging once per week, to any length, about things I’ve been thinking about, or about what I’ve been reading as long as it pertains to exercise science in some capacity.

I’ve noticed that across the blogosphere, there seems to be a binary state of affairs regarding diet and exercise: you either “get” diet, or you “get” exercise, with perpetual tweaking, fretting, or obsessing about the other. For example, my weight has stayed within a 3 pound window for the past 6 years. I don’t fret about calories, portions, or “being as paleo as possible.” I eat real food, from a variety of plant and animal sources, and enjoy indulgences periodically. I fast 16-18 hours a day, sometimes more, sometimes less. But I never, ever worry about it. I’m not fretting over if tiger nuts existed before the timeframe maintained by some as the spillover point from a higher-fat hunter/gatherer existence to that of a higher carbohydrate agrarian existence. I’m not worrying about if 151 grams of carbs are going to make me fat, nor if since today I ate all meat or all plants is going to impact my health long-term in any way. I abide, man.

But exercise? I wake up in the morning and my brain lights up, trying to find the way to turn myself into an ultra marathoning, knife-throwing, hand balancing, 6’3″ quasi gymnast, all while being joint-friendly, and on as few workouts a week as possible. I rationally understand that it’s an emotional thing, driven by the fact that I never became the hulking superhero of my childhood comic book fantasies, no matter how much food I shoved down my neck, how many “pro hormones” I took (I love that you were injecting it and could still lie to yourself that it wasn’t a steroid), or how heavy I lifted. I excelled in basketball and the high jump for a reason, and it wasn’t because I had the genes to be the Hulk. Spiderman is still an ectomorph, even with the proportionate strength of a spider. The genes abide, no matter how much I think I can hack the system. Certainly there are better ways but diminishing returns happen quickly.

I will tell you that it’s getting better. I’ll get closer to the zen I have for nutrition, largely because I have no choice given my boys and other changes in my life. By getting rid of the Paradox of Choice, I can focus my efforts on the things that count.