Daniel Lieberman, the “barefoot running professor,” appeared on the “Colbert Report.”
Lieberman chatted–as best he could amid a Colbert fusillade of off-the-cuff comments–about how our ability to sweat makes us good distance runners and about how barefoot running can lead to better running form and thereby decrease impact forces on the body.
I think Stephan would looked much better wearing Xero Sandals.
What is High Intensity Interval Circuit Training (HICT)?
Rich Roll Vegan Athlete
Basically, it’s like getting “bent” by a drill sergeant. HICT sequences bursts of intense exercises with minimal recovery. Most HICT routines range from 7-10 minutes.
The apparent benefits of HICT:
Burns body fat
Fires & Tones Muscle
Short Exercise sessions (7-10 Minute Routines)
These types of programs help busy individuals improve their health and recover from stress via exercise. But they are also excellent for runners. Not only do they tone muscles, but they also increase stamina.
HICT SAMPLE PROGRAM
The following is an example of a 12-station HICT program. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.
Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.
1. Jumping jacks
2. Wall sit
4. Abdominal Crunch
5. Step-up onto chair
7. Triceps dip on chair
8. Plank Core
9. High knees/running in place
10. Lunge Lower
11. Push-up and rotation
12. Side plank Core
It’s best to use HICT TIMER. Luckily there are a ton of FREE Apps. Here is a FREE one I found at Google Play:
The old bridge on the Tickle Creek Trail in Sandy, OR.
I am running on the Tickle Creek Trail. I spot an old lady walking a tiny Wire-haired Dachshund ahead of me.
“On your left,” I say.
She nearly jumps out of her skin: “You scared the Dickens out of me,” she says holding her fingernails over her heart. Her hand flutters over the center of chest for dramatic effect. Her little dog spurts out sharp: yarrk! yarrk! yarrks! The little dog’s neck yanks against the collar of his lease; his tiny legs skid into the loose dirt.
Suddenly, I realize that the old lady with the cute dog was a teenager. Somehow I know that she was born and raised in Idaho; somehow I know that she skinny dipped with her girlfriends one summer at Lake Pend Oreille. Somehow I know that she was in love for the first time that summer and that the fresh love bolted through her veins with a thrill she hoped would never fizzle.
I’d like to think that my startling her on the Tickle Creek Trail sparked the same electricity.
Her hand still flutters over her heart, a scowl is etched in the lines of her face. Her eyes are hazel. In the glassy reflection of her iris I see moonlight shimmering on the lake; I see her teenage figure kissing her boyfriend in silhouette as a warm breeze caresses them–a choir of insects sings to them their nocturnal hymn. I see her the next day with her girlfriends all brunetts in conservative bathing-suits. One of her friends, the one who is smoking a pack of cigarettes she stole from mom, suggests skinny dipping. The girls cheer and cover their mouths as they titter and laugh. Soon they are swimming, giggling and splashing in the bright summer heat; the scent of fresh pine and wet cedar fills the air. The cold water thrills her. She feels the buzz of the electricity in her veins once again.
“I didn’t mean to startle you,” I say without breaking stride.
[intro] GPS watches & Smartphone Apps can miscalculate distances. Try this experiment. Run around a track and then download the map data to your computer. Your laps will rarely overlap; worst of all, they may not even appear as ovals. [/intro]
How can you improve the accuracy of your GPS App.?
There are a few key settings that help you keep tabs on your accuracy:
The most important one of these is the “time interval”. Time interval is the shortest distance between two recordings of your position. You want this value to be as low as possible.
Another important setting is the “distance interval”. If your path is filled with switchbacks or just a lot of winding roads, lowering this setting will boost accuracy. Again, make the interval as low as possible.
A third setting that helps you keep track of your accuracy, but can also turn your run into a living hell, is the “GPS accuracy” setting. When your distance from a decent satellite signal is 200 meters (default distance for most GPS apps) or less, your position will be calculated and tracked. You can decrease the radius and thereby improve accuracy, BUT MAKE SURE YOU HAVE A GOOD SIGNAL because your phone will stop recording your workouts when the signal gets too weak. If you’ve refined your radius to 10 meters, then there will be MORE spots where the signal is weak, which means your phone will STOP tracking your distance. You might want to try a moderately smaller setting, such as 180 meters; although you can shrink the radius to 10 meters, it’s unlikely that you’ll be in range, especially if you live up in the mountains, like me.
Voted World Athlete of the decade (1980s) and Olympic Athlete of the Century (1900s), and winner of nine Olympic gold medals.
Ultra marathon runner featured in Born to Run.
I became vegan in 1999, the same year I won the Western States 100-mile run, which I went on to win seven years in a row. Going vegan was a really tough decision mentally. I came from a meat-and-potatoes background… You have to have an adequate protein intake, but it’s really about caloric intake and getting enough variety. The amount of protein you need isn’t as much as people think.
Rich didn’t start training until the age of 40! He managed to gain entry into the 2008 Ultraman World Championships, which involves a 6.2 mile swim, 261.4 mile cycle and 52.4 mile run over 3 days. With only 6 months training he recorded the second fastest swim and finished 11th overall. His performance improves each year. In 2009 Men’s Fitness Magazine named him one of the ’25 Fittest Guys in the World’.
[quote]I encourage experimentation with a plant-based whole food regime… What I find most striking [about my vegan diet] is my ability to recover very rapidly between workouts. Despite a very heavy volume of training, my appetite does not spike, which I attribute to the high nutritional value of the foods I am eating.[/quote]
These are cruel, these are silly, these will make your friends and family hate you, but they will also lead to hysterical fits of laughter.
Whipped Cream or shaving cream (if you’re vegan)
Sharp Serrated Knife
Blow up the ballon. You can use a cereal box for a base. Just wrap it around the balloon to create a lightbulb type configuration. Frost the monstrosity with the whipped cream or shaving cream. Add sprinkles. Present the “cake” to the victim. You might want to make up a holiday, such as La Journée Aisselle Grande (Great Armpit Day–French makes it seem classy). Hand your victim the serrated knife. Laugh hysterically when the cake explodes. Run for the door. He has a sharp KNIFE!
The old standby is to change your birthday to April 1. When the well wishes start rolling in, switch your status to “April Fools!” Now you have no friends on facebook and it’s not even really a funny prank.
Better spruce the fake facebook update with some visuals. Here’s my facebook fake status news story.
“[Insert your home town] put a ban on April Fool’s Pranks after numerous complaints from victims. The City Counsel said they were fed up with the time consuming and expensive clean-up aftermath from April 1st calling April’s Fools pranks a public disturbance. Three years ago they proposed municipal code 4127, a code that fines citizens who commit “public disturbances of a humorous nature”. Many citizens are calling it the Prankster Prohibition Code. After much controversy, code 4127 was finally passed. This is the first year it will be enforced. A fine of no less than $500 and no greater than $10,000 will be charged for each violation. Citizens can report offenders to the [your home town] Police using the Prankster Proof Hotline: 1-800-END-PRANK.”