Sunday, February 10, 2008

Marathon Training Week 4

Well, finished my fourth week of Marathon Training. Blister on the side of my right big toe the size of a quarter and knee & ankle is sore, but I'm loving it so far. I ran 11 1/2 miles yesterday in 1:35 and felt great through about 1:20 of it then pushed it out to finish strong. Looking forward to April 26th.

Monday, January 28, 2008

300 Workout

This workout is intense, the workout used to get the actors in shape for the movie 300.

From Men's Health...

Sometimes a movie takes off for no apparent reason.

And sometimes the reason is readily apparent. Take 300, for instance. This epic account of an ancient battle between the Spartans and Persians contained the kind of eye-popping visuals and head-snapping violence that men can't get enough of.

Plenty of women, too, appreciated the parade of ripped bodies. The movie made a record $70 million in its first weekend and earned $210 million domestically since March.

At, 300 has been a sensation as well. Ever since Gerard Butler appeared on the cover of the March issue of Men's Health, visitors to the website have been clicking on everything 300.

By far the most popular video on our site since March has been the "300 Workout," as demonstrated here by Men's Health contributor Craig Ballantyne, CSCS, M.Sc., a strength and conditioning coach in Toronto.

"It looks simple on paper, but I promise you, it's a great muscle building workout," posted one man on

Another posting noted the extreme interest generated: "I sense a new 'Brad Pitt in Fight Club' standard being born."

Butler's training for 300 simultaneously built muscle, increased muscular endurance, and stripped fat fast. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300-rep rite of passage.

Ballantyne put together this workout video series for you to follow along with and -- provided you're fit like a king-- try for yourself.

"One actor from 300, Andrew Pleavin, completed the workout in 18 minutes,11 seconds," says Ballantyne. "He didn't practice this workout...and neither did I. My time? 19:07. My butt was kicked by a Hollywood actor!"

"It's a brutal workout, starting out strong and slowing down, finishing at a crawl," explains Ballantyne. "I don't plan on doing that any time soon or, really, ever again."

For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:

a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps

All exercises are done without scheduled rest between moves. Obviously this is an advanced shouldn't do it unless you are already in great shape.

Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:

15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups

Wednesday, January 16, 2008

Marathon Training Day 2

Another day, another 3 miles. Completed on the treadmill, incline 1, in 25 minutes. Little sore from yesterday, can feel the blisters on the way on my feet. Gotta go buy some non-cotton running socks. Mental note. ~Bruce

I know I'm no Prefontaine, but I found this Nike commercial inspirational...

Tuesday, January 15, 2008

The Carbohydrate Dilemma

There are two basic classifications when it comes to carbohydrates - low glycemic and high glycemic carbohydrates. Low glycemic carbs have a numerical rating of 55 or lower on the Glycemic Index. These carbs are released at a slower rate and provide a long sustained energy source. With this you find yourself feeling fuller longer thus being able to control your appetite better. These sort of carbs are ideal before training, throughout the day, and before bedtime. High glycemic carbs have a numerical rating of 70 or higher on the Glycemic Index. These carbs are released at a faster rate, leading to a spike in insulin levels. These carbs if eaten at the right times of day can be useful. After training is a excellent time because the insulin spike will help shuttle proteins, carbs and other nutrients to your hungry muscles. The other time of day for these carbs would be first thing in the morning. This will help restore your glycogen levels, and stave off fat storage.

Here is a simple example of the Glycemic Index that might help you reach your goals:

Snacks Veggies Fruits Starch Dairy
pizza 33 broccoli 10 cherries 22 Bagel 33 Yogurt 14
choc. bar 49 pepper 10 apple 38 white rice 38 low fat yogurt 14
pound cake 54 lettuce 10 orange 43 spaghetti 38 whole milk 30
popcorn 55 mushroom 10 grapes 46 sweet pot. 44 soy milk 31
energy bar 58 onions 10 kiwi 52 white bread 49 skim milk 32
soda 72 green pea 48 banana 56 brown rice 55 choc. milk 35
doughnut 76 carrots 49 pineapple 66 pancakes 67 fruit yogurt 36
pretzels 83 beets 64 watermelon 72 wheat brea 80 ice cream 60
dates 103 baked potato 85

Marathon Training Begins

Another year, another resolution. So here's the deal, I ran a marathon, on a bet, in 2003. A friend of mine and I are at one of our best friend's wedding. We have a few drinks at the reception, he made a bet, I took it. 10 days later I ran, and finished my first marathon in 5 1/2 hours.

I had not trained, did not really do much of anything other than take a weekend off from beer...and cigarettes. Pre-marathon I drank a cup of coffee & took about 1 min to stretch. Afterwards I went to Craker Barrel for lunch then went out with friends, abeit limpingly, for the evening.

Now it's time to run and actually train. At a brisk 28 degrees, I went for a run tonight, 3miles with my friend Elaine. Finished in record time, not really, but my nose was running the whole time. So far so good. Day one is done.


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