An exercise experiment

Runner's World recently published an article on an innovative training method developed by FIRST (Furman Institute of Running and Scientific Training). The premise: Run a 5k/10k/half marathon/marathon pr with only 3 runs per week! I know, I know, sounds sketchy. I found the article intriguing, and decided I wanted to learn more. I purchased their book, "Run Less, Run Faster" and read up on the FIRST original research (which is actually paraphrased beautifully in the book!)

I am sure the title alone has attracted many lazy people who made running a race their New Year's resolution. But, don't let the title fool you. You may run less, but you run a lot harder and cross train a lot more!

The jist of the program is each training week consist of 3 challenging runs supplemented by 2-3 pretty high intensity cross training sessions and 1-2 days of recovery. Every workout is pretty intense. The research is legit: the program has proven to help reduce the risk of injuries and reduce overall training volume while increasing fitness and performance.

I'm sure others will agree with me when I say I'm skeptical. I've been taught all my life more miles and more time doing sport-specific training leads to faster times. But, I have to say, if this actually works, it is the perfect training method for someone like me: injury-prone, not too much time to devote to training, and desire to enjoy cross training activities along with running.

I also wonder if this training method could be applied to rowing. This would be PERFECT for my Holyoke Rows team. I meet with them three times per week through the summer and fall, and they all work full time jobs and have limited time to train outside practice. Most are also over 40 years old, and may be more likely to suffer from injuries if they don't have adequate time to recover.

So, I've decided to experiment with the FIRST training plan on myself the next three months in my rowing training. I will follow the FIRST 5k training plan and will follow the recommended cross training workouts. All key workouts will be done on the erg, and suggested training paces will be followed. Cross training will include running, cycling, and ellipticaling (is that a word?). Per the advice of the FIRST experts, I will also do sport specific weight training 2 times per week.

I tested myself the past two weeks in the 5k and 2k on the erg. My baseline 5k was 21:59.0. My baseline 2k was 8:10.1. Starting February 1st, I will follow the 12 week 5k plan. My weeks will look something like this:

M: run or bike intervals
T: key wkout 1: intervals on erg and lift
W: run or bike intervals
R: key workout 2: short tempo on erg and lift
F: run or bike intervals
S: key workout 3: long tempo on erg and lift
Su: off/yoga

I will retest both 5k and 2k after the 12 weeks. I will consider a 45 sec-1 min improvement in 5k very successful and a 15-20 sec improvement in the 2k very successful. If I see these improvements, I will train my rowers for their fall race goals using the method! The challenge begins on Monday!

Some new vegan-friendly recipes!

Last weekend, I went to a yoga retreat at Kripalu (http://www.kripalu.org/) for a few days of r+r and some great information on ways to manage stress and anxiety through yoga and meditation. It was amazing, and I highly recommend it to everyone!

One highlight of the center was the healthy, wholesome and delicious food. Many recipes for the food served at Kripalu are right online on their website! Below are three of my favorites. In fact, I am making them right now for my MAM's (make ahead meals) this week! Try 'em out. They are delicious!

Scrambled Tofu (a delicious alternative to eggs)
Serves three to four.
1 pound firm tofu
2 tablespoons extra-virgin olive oil
1 teaspoon curry powder½ small onion, chopped
2 cups chopped spinach or chard
½ carrot, grated
½ teaspoon oregano
½ teaspoon basil
1 tablespoon tamari
Sauté onion over medium heat in olive oil. Add curry and stir. Rinse tofu and crumble into onions. Combine well. Add remaining ingredients. Simmer until heated through. Serve.

Quinoa Avocado Salad (quinoa is a great gluten free, protein rich grain)
Serves four. Prep time: 25 minutes, plus cooling time.
1 cup quinoa1
¾ cup water
½ cup red pepper, diced
2 scallions
¼ cup roasted pumpkin seeds
¼ cup olive oil
3 tablespoons lime juice
1 teaspoon sea salt
1 fresh ripe avocado
Optional add-ins: organic raw cheddar cheese, cooked black beans, roasted asparagus
Rinse quinoa and drain. Place in a saucepan and cover with measured water. Cover and bring to a boil, reduce heat to medium-low. Let simmer for 10 minutes. Turn off heat and let remain covered for another 10 minutes until all water is absorbed. Remove and fluff with fork onto a tray to cool. When quinoa is cool, add peppers, scallions, and roasted pumpkin seeds. Combine olive oil, water, lime juice, and salt. Toss with quinoa. Garnish with fresh, sliced avocado and any of the other add-ins.

Rice and Nut Salad (A nice mix of sweet and salty, this goes really well with roasted chicken and spinach salad)
Serves two.
2 cups cooked rice
½ cup grated carrots
¼ cup chopped scallion
¼ cup raw or toasted nuts (e.g., walnuts, almonds, or cashews)
¼ cup raw or toasted pumpkin and/or sunflower seeds
Small amount of organic raisins or other dried fruit
¼ cup chopped parsley
1½–2 tablespoons tamari (natural soy sauce)
1½ teaspoons toasted sesame oil
Toss all dry ingredients together in a bowl. Separately combine tamari and oil and toss into salad. Enjoy!

Find these recipes and more at http://www.kripalu.org/article/270

Action Plan to Lower Cholesterol

I have been thinking a lot about my high cholesterol for the past 24 hours...perhaps a bit obsessively. My sister, sensing my frustration, called my Dad to ask if high cholesterol runs in my family. Apparently, his total cholesterol level is 250 as well. It made me feel a LITTLE better that there is a genetic component to my health issue. But I'm not letting myself off the hook that easily. There are a number of behavior modifications I can make to lower that number too!

So what is my plan of action?

#1 Give credit where credit is due. Like a lot of people, I tend to be quite compassionate with others about their flaws, but when it comes to my own, I beat myself up. This has never helped me make effective behavior change. So this time around, I will be nice to myself.

I have a number of positive habits that will help keep my cholesterol levels in check:

I eat plenty of fruits, veggies, beans and whole grains. Most of my fat comes from vegetable oils, nuts, seeds, an d avocado. I consume very little packaged/processed food. I eat lean meat. I exercise regularly. I drink red wine.

#2 Acknowledge my weaknesses. Although I am doing some great things, I do have two habits that I could change to lower my cholesterol. Changing these two habits will actually put me perfectly in line with Andrew Weil's food pyramid (my goal for Feb 2010)!

My weaknesses are full fat dairy and eggs. I love whole milk. I love full fat cheese. So does Michael. I buy them every week and have at least 1/2 serving of each every day. These contain a high amount of saturated fat, contributing to my high total cholesterol. I also love hard boiled eggs. I eat one 4 days per week. They are so healthy and filling and portable! They are also packed with cholesterol.

#3 Create plan of action: Given my weaknesses, it is quite clear what I need to do to change my diet. I plan to switch from dairy to soy at least 75% of the time. I plan to switch to egg whites instead of whole eggs at least 75% of the time (egg whites are pure protein: the yolk has all the cholesterol).

#4 Test the results: After practicing these lifestyle changes for 12 months, I wil get my cholesterol levels rechecked. We'll see if there is any effect!