Friday Funny 1645: Weird Wedding Photos

>> Friday, August 23, 2019

A Dad with a sense of humor.

More "wedding funnies" found HERE and HERE.

More funny things posted all week long on HAPPY WEEKEND!


Friday Funny 1644: Watching Olympic Diving on TV

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Friday Funny 1643: Animals

Some animal-related "Friday Funnies:"

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Thirsty (for knowledge) Thursday: Better to Run FASTER or FARTHER?

>> Thursday, August 22, 2019

Outside Magazine recently wrote an article about a study found in the Journal of Physiology. It looks at that simple question of wanting to be better: should you train HARDER, or should you train MORE?

The authors of the study offered contrasting claims to the point "exercise training intensity is more important than volume to promote increases in human skeletal muscle mitochondrial content:"

The amount of mitochondria in your muscles is the most important adaptation that occurs in response to endurance training, so the debate was effectively about whether running faster or running longer is the best way to boost your endurance.

The researchers arguing in favor of INTENSITY had 2 main claims:

First, that when you compare training programs where subjects do an equal amount of total work, those who train at a higher intensity and lower volume see the biggest gains in mitochondria; and second, that in the real world intensity is the most important variable because the vast majority of people are unwilling to spend long periods of time doing high-volume training anyway.

The other group arguing in favor of VOLUME of training cited:

...a combined analysis of 56 studies that suggests a robust relationship between total training volume and mitochondrial changes. The same analysis didn’t find any significant relationship between training intensity and mitochondrial changes, suggesting that volume is really the key variable.

Each group made their points, and then offered a rebuttal of the other group's points. (This sounds like a debate team, and I love it.) They had a few points worth noting: how they measured the mitochondrial changes, and if it's the same in humans as in rodents. The VOLUME group conceded that "higher-intensity exercise will give you a greater mitochondrial response per minute of exercise." The group for INTENSITY made this a crucial point: "in a time-pressed world, getting more fitness per minute spent working out is important to enable more people to meet their fitness goals."

But to the VOLUME group, "efficiency and effectiveness are two different things. In the context of competitive sports, the contest is to see who is fastest, not who spent the least amount of time training." And others have questioned whether "lack of time is really a significant barrier, or whether it’s just a convenient excuse for avoiding something perceived as unpleasant."

The article doesn't make it a point to crown a one-sided winner in this debate:

It reminds of me an an example Mayo Clinic physiologist Michael Joyner sometimes cites: the final of the men’s 5,000 meters at the 1964 Tokyo Olympics. The race was won by Bob Schul, who trained pretty much exclusively with twice-a-day interval workouts. The runner-up was Harald Norpoth, who relied on well over 100 miles a week of long, slow distance. Bronze went to Bill Dellinger, who later coached at the University of Oregon and did a mix of intervals and longer, slower runs. Exactly one second separated the three men. As a bonus, also in the race was Ron Clarke, who did mostly medium-paced runs that we would now call threshold training.

One lesson to take from that race is that there are many roads leading to the same podium. [The two research] groups agree that intensity and volume are both effective at triggering mitochondrial adaptations and improving endurance. Which one you see as most important probably depends on your goals (winning races, improving health) and personal preferences. Some people love long, relaxed runs, rides, or hikes; others love the adrenaline of pushing hard, or simply want to get it over with. At the high end, if you push either intensity or volume to sufficient extremes, Joyner suggests, you can probably more or less max out the physiological adaptations you’re capable of getting with either approach.

So sorry, no clear winner. It's just best to do bits of everything. As the article says, "doing the same thing over and over again will eventually produce diminishing returns — or drive you nuts."

For more "Thirsty Thursday" posts that highlight workouts, body science, and all kinds of interesting information, CLICK HERE. As always, back with some "Friday Funnies" tomorrow.


Semi-Wordless Wednesday: A Strongly Taped Ankle

>> Wednesday, August 21, 2019

Dr. Folske recommended something called “rigid strapping tape” for my foot. He’s taped me up twice after I’ve seen him for some heel work, and I’ve purchased a box online as well. It’s very strong and “rigid” (as the name implies), and 2 pieces criss-crossing down the back of my heel (as well as 2 more to hold those first 2 in place) work as a mini-boot support for my heel.

When he first taped me up, I tried to take it off over 3 days later after a swim, an aqua jog, and a bike ride, and it was still STUCK on quite well:

I got this far before deciding to soak it first.

It’s angering every hair follicle as I try to remove it after 80 hours!

So before I went back to Folske earlier this week, I shaved my lower ankle. That has helped quite a bit.


BIGGEST "YEAR" EVER... But Now Injured

>> Monday, August 19, 2019

In Thursday's post I noted I'm having a heel issues that have stopped me from running for at least a little while. It's been a nice "consistent" year of running up to this point. I've been smart, and I didn't do anything "dumb" to injury myself. It just happened.

For fun, I looked back in my log, and plotted out my weekly long runs. Here's my weekly long run from when I started "ramping up" miles for last year's TC 10 Mile through this past week:


• I had more races in there, but the blue dots are just when my long run was SHORTER BECAUSE of a race. You know how I like to "be smart" and not over-do it. There were shorter or "easier" races where I still got in a decent long run the week before and/or after.

• After those 2 green dots (a knee issue in December), I had a great 10 week stretch of long runs between Christmas and "O'gara's Irish Run" in March. That's a good stretch! And then after 2 weeks of races, a non-race week, and then the Goldy's Run 10 Mile, I had 7 long runs in a row that were all 10+ miles! (An easy week after Goldy's in early April, then that stretch that went through the TC 1 Mile in May up until the 1500 on the track as part of the "USA Track and Field MN Outdoor Championship in June.)

• Notice 3 weeks ago was the lowest RED dot on that chart. I had a *little* ache creeping in, and just thought "you know what? I don't need to push it this week. Let's do a week withOUT a long run." My middle run that week was a good track workout, so I didn't want to be dumb - I just ran easier earlier and later that week. I guess that's when I noticed something was starting to be "off."

NOW FOR SOME BETTER NEWS: I knew I was getting close to my biggest running year ever. I was hoping that 2019 would eclipse 2012 when I ran so many long runs with baby Henry. Nearly HALF of my miles that year were with Henry, and I ran 1,027.62 miles total.

Pic from near the turn-around of a Thanksgiving race with Henry in 2012.
We'd pass both of those guy in front of us to take 4th overall.

Through last Saturday (August 10th), I'd ran 679 miles in 2019. That's an average of 92 miles/month, which is a GREAT average for me this far into a year! But that's still a long way from 1,027. But I looked back at my milage from the previous year FROM THAT DATE. From August 12, 2018 through August 10, 2019 (which is 364 days including the end date), I ran 1,073.40 miles. That's a lifetime yearly PR.

I'm not going to "push through the pain" to try to officially break 1,027 for the calendar year. I'll be smart. I hope I can race the TC 10 Mile, but who knows. (Dr. Folske seems VERY positive, but I'm less so.) For right now, I'm just happy I was able to run so many decent miles quite injury free over these last 52 weeks. :)


Aqua Jogging = Funnnnn

>> Saturday, August 17, 2019

No wait, it's not fun. Not at all.

After my failed test run on Tuesday, I hit the pool for a short swim on Wednesday. Then I went "aqua jogging" on Thursday. I did a simple hour-long workout: 10 minute warm-up, 40 minutes of 1 min hard / 1 min easy, and a 10 minute cool down. I forgot to use the "narrow" belts and used the ones that get really thick on the sides. So I earned a nice raw spot on either hip:

Once I got home from the gym.

Later that evening. Doesn't look like much, but it was sore in the shower, in the sheets, etc.

Friday I went for a pretty normal swim.

And this morning, I went for a mid-distance ride. I didn't push the pace because of my heel, and I stayed on the flats per doctor's orders as well. So just a ride down the Greenway (through the detour) and back for 27 miles. I finished my ride and soaked in a hot tub to help loosen things up more before having a good stretch:

Tomorrow morning I get to do more aqua jogging! I think I'll do some sort of ladder - like 1 min easy between efforts of 1, 2, 3, 4, and 5 minutes. Maybe I'll turn that into a pyramid and come back down again.

Anyway, back to work for me! My boys AND my wife are gone (Grandma's house and Ragnar), so I'm getting house projects done!


Friday Funny 1642: Fitness Funnies 18

>> Friday, August 16, 2019

Some funny "fitness-related" things from

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