An Oddly Balanced Weekend

Lift Run Lift

Fantastic training this weekend - starting off with Friday’s attempt at CrossFit 14.2, (which I discovered I am terrible at chest to bar pull-ups), to a 14 mile run on Saturday with absolutely zero chaffing, to Strong Sunday where I was able to do a 225lb front squat for a double, a 150lb shoulder press, and a 150lb sandbag carry for 100 yards.  None of it is record breaking, but the combination of it all is what I find fun

It’s being able to do this kind of training that tells me the approach to balancing endurance and strength is working.  I’m not there yet, but it’s good

The key to getting this if you have kids is waking up early.

Controlling Chaffing

This may not seem like a big deal, but let me tell you, over 20 years of training I’ve never had chaffing like I had 2 weeks ago.  Running the same course but with an older pair of lycra shorts, I burned through the layer between my legs like it was match paper.  Not knowing how bad it was, I kept running toward the 7 mile turnaround which was only a mile away.  Didn’t seem like it was going to be bad.

Reached the turnaround no problem, but then needed to use the restroom, that’s when I made the grisly discovery that my inner thigh was producing its own oozing mess of lubricant as that first layer of skin had been rubbed off.  The area around the wound was numb and swollen and I knew I needed to get it some first aid attention immediately.  Three and a half miles away from home, I figured I should be able to do it.  I scrubbed it with soapy water in the park bathroom, then headed out.

Shower time is terrible for chaffing.  It’s that wound sting that is simply incredible.  Then… later in the week, the gauze I put on the wound got fused.  Thinking “it’s just like a band-aid, just rip it off” I ripped off the gauze, not realizing I was tearing more skin off the wound.  Restart the healing process.

Finally, a week later, I am back to normal.

Here’s what I would have done differently:

• ·         Body Glide
• ·         Better Short (2 layers, one lycra/skin tight)
• ·         Stay hydrated and balance electrolytes
• ·         Body Glide
• ·         Possibly more Body Glide

PTP

As for lifting this last week I started up a program I haven’t used in quite a while.  It’s PTP, otherwise known as Power to the People.  A very low volume lifting protocol that I can use while my running miles go up.  Deadlifs and Shoulder Presses!

Lifting is a Waste of Time

As a dad I have learned that time is short.  Dedicating time to move weight might seem like a misguided time commitment but each time you put yourself under the bar, you are creating an opportunity to get better.

It's NOT a waste of time.  Getting stronger makes the everyday part of life easier.

When I got off my 8-year training break, I could barely run a mile.  Suitcases for a weekend trip were heavy, and simply walking around seeing new places was a chore I simply cared not to do.   I was weak and my time was spent in front of the T.V. and computer screen.  While I still spend time in front of both, I've simply re-allocated more time to developing strength and endurance.

At the beginning of this year I was hovering right around 215 for the front squat.  Lately, I've been able to hit 235 as a sort of anyday training max.  245 (as seen in the video) is getting easier too.  So close to getting a new number!

Front squats are a fantastic core developer, and for cyclists, excellent quad builders as well.  It's a safer lift than a back squat since your torso is nearly vertical and well stacked.  If you don't stay vertical, you dump the weight (which happened to me after this video with 250).

Front squats and kettlebell goblet squats are excellent ways to get started squatting.

A great book on getting started in strength training is Mark Rippetoe's "Starting Strength".  If you're new to moving weight, this book will get you aimed in the right direction.  You will see quick response to the weight stimulus and it will be exciting for a while.  Stick with it and see where it can take you.