Tag Archive: run


We’ve had a couple cloudy, rainy days here in South Florida.  Thankfully it all cleared up today.  The sun came out as I went out to run and jump.  🙂

Also, I’m not sure, but some lady may have taken my picture.  Awkward.

Continue reading

I’m sore.  Really sore.  Good thing my legs get two days of rest now before my next workout that involves them.  I did some work on my make-shift (sidewalk chalk) agility ladder and then did my sprints.  Good times! Continue reading

Some plyometrics, shuttle-runs, and sprints.  Good times.  No gym involvement either.  However, there were a couple little old ladies walking to the thrift store that’s in the parking lot I run in.  They gave me funny looks. Continue reading

This was another conditioning day for me.  I like to do some multi-directional plyometrics and then finish it off with interval runs/walks.

For today, I went outside and drew an agility ladder (ten lines with 18″ in between each other) on the parking lot with some sidewalk chalk.  It’s ghetto, but it gets the job done.  🙂 Continue reading

Today, I just did some side to side jumps over my backpack.  4 sets of 10 jumps.

After that, I did eight 25 foot shuttle-runs.  I’m still getting the hang of them.  I’m slowly learning how to control my deceleration and acceleration.

Finally, I did six fast runs (with each taking about a minute) with a walk back to my original point.  I really don’t know how far the distance was.  I had planned on doing four quarter-mile runs on the treadmill today, but out of the four treadmills I checked at my gym, three were off and one had some pretty crazy fraying on the belt.  I decided that I didn’t want to be the person the treadmill belt broke off on.  So, I went outside and ran from one storage container to another.

Running outside is more fun anyway.  🙂

Since I’ve started running again, I’ve had to re-read my textbooks about the concept of Onset of Blood Lactate Accumulation (OBLA).  Essentially, OBLA is the point at which your body shifts from burning primarily fat to burning primarily carbohydrate.  The significance of this is that when your body has to burn a lot of carbohydrates, it gets overwhelmed and fatigued.  However, if you’re able to keep your body in fat-burning mode, you are able to keep your body from fatigue.  This is because when the body burns fat, it’s a fairly sustainable process.  The body can do it for a long time.  However, whenever the body shifts to burning carbohydrates at a high rate, it eventually builds up a byproduct called lactate.  When your muscles can’t get rid of lactate fast enough, it builds up in the blood and creates fatigue.

OBLA occurs at different levels of exertion for each person.  A sedentary person can typically only get up to about 55% of their maximal exertion before it sets in and starts fatiguing them.  However, a trained athlete can get up to around 85% of their maximal exertion before OBLA sets in.  Obviously, it’s advantageous for any runner to know how to delay their OBLA response in order to maximize their performance. Continue reading

Well, I’m finally getting back into traditional cardiovascular training again.  Before, I had just been focused on extremely short, extremely intense conditioning.  So, I’d do something like thirty burpee pullups.  I do several different exercises like that, and they all take around three minutes.  I largely did them to avoid running.  Without any type of cardio, my resting heart rate can get up to around 70 beats per minute.  With running, I’ve gotten it down to around 48.  With just my current three to four minute bursts of activity, I’ve gotten it down to 55.  Since Lisa worries about me when it’s above 60, I’m happy that my little three-minute conditioning sessions get me to 55.  Ha.

But now I’m in a position where I’m starting to get back into running shape for the sake of aerobic endurance rather than simply to keep my resting heart rate low.  I’m writing about physical training for the military, and in order to write it I want to be currently going through what I’m going to ask them to go through.  That means being able to run two miles quickly. Continue reading