Under a Rock

Other than my quick rush to the big city to look at a prospective dog, I have done very little in the last week.  Instead of exploring and camping, I’m home waiting for Mak to recover from surgery (like I was recovering at this time last year!).

Days on end, I’ve got my head buried studying for a professional exam.  Today, I’ve hardly moved from the spot in front of the computer.  Well, I did box and swim the pond.  Swimming is decidedly ho-hum without my buddy.  But he must stay in the window wearing his cone.  😦

On the plus side, being this chained has been good for training.  And though arthritis as always prevents ideal training frequency, I’ve at least been able to mimic a semblance of regularity. This shot was taken 26th of June, 2016 and shows I’ve regained what I lost since last December.Capt3I’m still shooting for 53 reps with 135 in the bench, which would exceed my age by one rep.  It continues to elude me, 49 being my highest recent score.  51 last December.  I think some of the challenge might be cytological/biochemical.  It’d probably help if I curtailed the boxing until I reached the goal… but I refuse to.  Then again, though the boxing demands a different fiber profile, one might argue cardio work fosters mitochondrial proliferation.  Still with the time involved in reaching 53 reps, my buddy Steve reminds me, work remains predominantly anaerobic.  At about 45 seconds though the aerobic becomes increasingly invovled and I generally fade quickly around or after 1:10. I should brush up on my physiology to look for clues.  Ah well, it’s battle!  🙂

10 thoughts on “Under a Rock

    1. Mitochondrial proliferation is the basis for over-distance training. And no, I don’t know what my threshold is but I think I’ve found a rough approximation! I’m rusty on the physiology end and presently am consumed with studying other material. Why, any suggestions?

      1. I guess I should have been more specific when I wrote that I would definitely argue that cardio work fosters mitochondrial proliferation. I would argue FOR it. Basically endurance training makes muscle mitochondria happy, which I know that you already know. Anyway, it’s the reason I run. It is an efficient way of increasing mitochondria despite aging. My doctors are happy with me, for the most part.

        Yep, I have a great suggestion for finding out what your LT is, and you don’t have to be a laboratory to find out what it is. I wanted to find out what my intensity zones for training would be so I used the Time Trial Method.

        You can do this on a treadmill set to a 1% incline, on an outdoor track, or any flat, smooth outdoor surface. I used a running trail paved with asphalt that was pretty flat. You’ll also need some kind of watch so you can measure time elapsed, distance covered, as well as heart rate. You need to be rested in order to do this test in an accurate manner.

        You begin with several minutes of easy running to warm up. When you’re ready, start tracking time, distance, and pace and run for 30 minutes at the fastest pace you can sustain for that amount of time. Be careful to avoid the common mistake of starting too fast and then slowing down toward the end of the time trial due to fatigue, which will produce an inaccurate result. When you get to 10 minutes, note your heart rate.

        At 30 minutes, stop and note your heart rate again. Calculate the sum of your heart rate at 10 minutes and your heart rate at 30 minutes and divide by two. That’s your LT heart rate. Your LT pace is your average pace for the entire 30-minute effort, assuming your pace was fairly steady.

        A 2005 study by scientists at East Carolina University found that this method of determining LT heart rate and pace is very accurate. Its downside is that it’s hard, equivalent to running a half-hour race. You’ll probably cover about 5 km.

      2. Thanks for taking the time to write such an in-depth response! My joints would not allow me to do anything for 30 minutes straight! I haven’t run or skipped rope in years due to my knees. For me cardio entails 3 styles of stationary bike, a rower and two types of double end bag. Heavy and speed bags bother my shoulders, but I’ve recently resumed a bit of “light” heavy bag work, if that makes sense.

        The discussion I had with my fellow exercise science grad was regarding whether I should delete or modify upper body cardio to augment, or at least not hinder, the strength training objective. He felt sprints on upper body with times approximating the performance event i.e., 50 rep benching would be advised. I tried it once but did not have the systemic endurance to move from sprint to sprint with no rest between. That is moving from traditional to southpaw stance and back. I take no rest between rounds other than to move from one station to the next.

        With lifting, it’s all fun. Cardio is so grueling I often delay the start of training. If my training resembled fight training more closely it would be a bit more engaging but these days, it’s often the music that gets me going. Once I start though, I’m pretty driven and have a hard time easing up on myself for any reason.

        Thanks again for your response. I always welcome talking shop! 🙂

  1. For me, it’s the lifting that is grueling, and the cardio is all fun! We are the same when it comes to music, though. It’s the key. I even have a DJ in South Bend, Oregon that mixes my music for me based on bpm. That way my runs can be effective, yet enjoyable.

    I wonder if you could do the LT test on a bike? I’d have to check with someone much more qualified than I am. I’m thinking that if it was a steady sustained effort of 30 minutes, it would still be OK.

    By the way, I LOVED your post entitled A Big City Pound. It sounds like an absolutely horrid shelter. Stupidly, I always like to think that the people who work in places like these are efficient AND compassionate people. Perhaps that just gets sucked away from them, given enough time. I do hope you find your second dog….

    1. I’m not sure how applicable a lactate threshold test generated by my lower body would be on the bench press objective. Even if I did establish lactate threshold, how would you suggest that datum be used in achieving the objective? As you know with most challenging physical goals, the key is specificity.

      Thanks for your feedback on the pound post. I spent considerable time trying to craft it so it would be reflective of the experience. I now have my eye on two other dogs there but, of course, no one will talk to me about them other than those foolish automatically generated emails. They want me to speak with a third party who, of course, knows nothing about the dogs. Makes no sense.

      I’m also in contact with someone regarding a pure Akita, though I shy from purebreds. I’d also prefer to snatch a pooch from the jaws of death. But the 400 mile drive just to have a look is positively ridiculous. These idiots make a big stink about killing dogs and yet none of them step forward to actually disseminate information about individuals. It’s also and indictment on our society that so many numbskulls adopt dogs sight unseen or on impulse… and they complain about dogs being returned to the pound?! Whatever happened to being selective for the right fit? That should be an objective for both sides!

      1. Well, I’m thinking a LT would be important from the perspective of establishing individual intensity zones for training. LT happens to fall at a moderate intensity level. Efforts that are more than a little intense than the pace or heart rate that corresponds to LT are defined as high intensity and offer a different set of benefits than moderate intensity training. Efforts that are more than a little slower than the pace or heart rate that corresponds to LT count as low intensity and offer yet another set of benefits.

        What do you think?

      2. I understand what your saying about LT, but still not connecting the dots as to how it applies to my very specific objective. Perhaps if I established the LT in the motor units affected…

      3. Perhaps. I’m really just an expert in the running field. It may not apply at all to what you are doing. It’s interesting though.

        Is there a blog post of yours where you write about how you got Mak? You have a lot of posts and I don’t have a good way of combing through them.

      4. Like I said I’d love to re-explore the physiology behind it, maybe get some clues but I can’t afford the time away from studying what I need to pass an upcoming exam.

        There might have been one. I seem to recall writing it. But it would be pretty time consuming for me to find it as well. Better to start fresh, what would you like to know? He came from a municipal pound. This was fall of 2008 when it seemed there was much more warmth in small town ACOs. Also, unlike what I’m finding now, dog people would talk to one another and quickly recognize each other as kindred spirits. Trust would build from there. All the ACOs of my past really trusted me because they knew not only that I could handle the challenging dogs, but that my heart was entirely invested in the dog’s well-being. So far, most people I’ve spoken with in the quest to find a dog this time around have been very different. They don’t trust, they are more about pushing politics than about placing dogs, or they suddenly grow silent and disappear, perhaps frustrated by my specific criteria.

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