Here is to another great week of running/working out. This week was going to be a challenge as this was the first week of school for my kids. Wasn't sure how this was going to effect my training but I am dedicated and focused to get my training as well as my fatherly duties in without missing a beat...well, we'll see.

Monday -
After taking yesterday off and hanging with the family, today I woke up and ran in my neighborhood. A nice easy run before waking the kids up before the first day at their respective new schools.

Lunch time workout was pretty simple. Super set - Turkish Get-ups, pullups, mountain climbers and plyo pushups. Followed that up with some core/abs.

Tuesday -
Met up with the Rockwall Running Club (RRC) for track. Today, we're to run 10x400m with 400m recovery. I was to keep a solid pace of 80-85 secs for each 400m. Due to time, I only completed 8x400m but felt controlled the entire workout. Ran 83, 83, 83, 81, 81, 81, 77,82. The 77 I felt really good but I knew I was running out of time, so I gave it solid effort. Ran in my Skechers GoSpeed.

Afternoon workout, I hit legs heavy with some core work. Super set - Single leg press w/ straight leg cross crunch (20sec each side). Super set - Double leg press w/ reverse crunch/pike on swiss ball (45 secs). Assisted Pistol Squats 3x10reps. Super set - Single leg deadlift (w/ kettlebell) w/ rope pull down crunch. Lumber jacks. Super set - Body weight hamstring curl w/ Machine hamstring curl. Super set - Straight leg Bird dog/donkey kicks and Fire Hydrants w/ 10lb ankle weights (3x30sec each)

Wednesday -
Set alarm for 0350 for am early long run with the RRC. I unfortunately was a little late, but the RRC group (which consisted of Tiffany, Carrie, Rebekah, Barron, Jim, Coach Barrett, Fernando and Gregg) was more than accepting of my tardiness. I am rarely late. Anyway, we got in an good easy 10+ miler. I wore the Skechers GoSpeed again, to see how they felt on back to back runs.

Afternoon training session - It hit Bi's/Tri's and Shoulders with core to complete my super sets. (3x12 reps) Neutral Grip Pull-ups/(3x50) Mountain Climbers. (3x8 reps) Rope bicep Curl/(3x20 sec each side) Hollow rock bringing in one leg at a time. (3x8 reps). Standing Dumbbell (DB) Curls/(3x15) Hanging knee ups. (3x10 reps) Skull Crushers/(3x15 reps) close push-ups (elbows next to body). (3x8 reps) DB Military Press/(3x40sec) Hip dips in low plank. (3x8 reps) Arnold Press/(3x20 sec each side) laying leg lifts with rotation hip thrust. Finisher - (3x1min) Hand Bike/(3x15reps)dips/(3x12 reps) 90degree Neutral Pull-ups.

Thursday -
Was hoping to get some miles in last night but that did not occur. Grass had to be cut and I just needed to play ball with my son. This time around, I am really trying not to miss family time especially in these early years of my kids.

So this morning I meet up with the RRC and headed out for 2 miles of Indian runs with the 6:30 min/mile group. This group consisted of Coach B, Barron, Jim and Billy. This was a hard run as I could feel my leg workout from Tuesday. I almost tapped out in the run but we hit our 2 mile marker. Thank goodness!!! I ran in Mizuno EVO Levitas and we actually averaged 6:30 for both miles.

Due to multiple early meetings, I headed to the gym and proceeded with the following HIIT workout. So there was really no recovery but the drive there. The workout had me huffing and puffing but completed all reps.

(4 sets improve on time each set)
100 revolution jump rope, 15xpush-press, 15xpush-ups, 15xprisoner jacks

(4 sets improve on time each set)
10xjump twist, 30xhip dips, 15xtoe-touches, 30xtoe taps

(4 sets improve on time each set)
10xBurbees, 10xsingle legs side bounds, 10x surrenders, Frog jumps 20yrds

(4 sets improve on time each set) - WORST PART OF THIS WORKOUT TODAY!!!!
Single leg hop up one flight of stairs (run back down), bunny hops up single flight of stairs, run up 4 flights of stairs then run back down.

I was hungry after this workout!!!

Friday -
Headed out to the Rockwall Running Club for Friday hills. This morning my legs were a bit heavy from yesterday's HIIT session. Ran an easy two miles then hit 4xhill repeats. The rest of the crew performed 6 to 8 repeats but I wanted to be capable of running this weekend. Ran in my Brooks Cadence

Saturday -
It was a late night last night as the family and I headed out to the final game of the Frisco Rough Riders. It was a fun night just to hang and relax with the family but we didn't get home until late and I was really dehydrated from the Texas heat.

I did take the day off from running but worked on my fence and created a new gate. There was lots of digging, sawing and drilling but that's the type of activities I like to do...real work.

Sunday -
My son had a rough night/morning so I did not get up in time for a long run. So I performed the following workout.

5min jump rope
100 pushups
16x100m sprints (jog back) - got in 3 miles!!!
100 squats
100 donkey kicks w/ elbow to knee cross crunch
100 crunches
100 leg lifts
100 dips (elevate you body by using 2 chairs one for legs the other for hands)
100 walking lunges
100 mountain climbers
100 toe touches
100 ab wheel

Although I did not get in a long run, I did have a good workout which is all I really needed.

Kyle

Train Hard = Race Easy, Train Smart = Race Fast ™

This week I had a whole new attitude towards training. This past weekend, I had several friends who competed in the iconic trail race Leadville Trail 100 mile run. Yes, I wrote it right...hundred, 100, number after 99? 100. Just writing that down, it makes me tired just thinking about it. To run a 100 miles not only takes physical strength but a whole lot of mental toughness to get you through those early morning hours of non-stop running. Your body hurts in places never before, you experience symptoms that only can be explained by these hard ass runners, after hours of non-stop running/moving, you question if you can finish, question if your body has been pushed enough. Then through it all, you cross the finish line and took out your major competition...your doubt.

These runners or should I say endurance runners, inspired me to take my training to a different level. This week is not going to be easy, I'm going to push my body until it gives me nothing. I don't know what I have in store but, if my hard ass 100 mile running friends can dedicate their heart, mind and body to running the ultimate endurance race. I could up the ante and push my body to see where it can take me.

Monday -
Meet up at the Rockwall Running Club (RRC) for 5@5 (that's 5 miles at 0500) for an easy run to start the week. To my surprise, one of my trainees Elizabeth (Owner of Poppy Locks, she makes the best cakes and low carb treats around) was there who just popped off a 22 miler on Sunday. Her plan had her running easy or taking a rest day. She was feeling good and opt'd for a simple shake out run. We ran together, talked training, talked about treats and food she makes and really had a great easy run. This was a great way to start my day. Ran in my Saucony Kinvara 3's.

Later that day, had a shoulder/bicep circuit workout. Jumped rope for 10 minutes, punched with dumbbells (5x1min, w/ 1min recovery) then Military seated dumbbell (DB) press, lateral raise, DB front raise, Arnold Press, Full DB lateral raise, incline rear DB  delt fly, DB bicep curl, incline DB curl and standing DB hammer curls. Each exercise 1x50reps w/ 1min recovery between sets.

Finished off with 4x25 crunches with knees up, 3x15 hanging knee ups.

Tuesday -
Had a rough night sleeping due to my body was ready to wake up at 1200! Had a hard time going back to sleep so I tossed and turned, felt sorry for my poor wife as I tried not to wake her. Well, after several attempts of suffocating myself to sleep throughout the early morning hours. Woke up for track and met with my RRC peeps. WOW, there were a lot of people out this morning! I think Coach Barrett counted 17 individuals. Ran in my Skechers GoSpeed and felt pretty good during 15 minute warm-up. I performed a few extra drills as I was not completely warmed up (the nice weather and lack of sleep probably had something to do with it). Ran 4x600m w/ 600m recovery and performed well. Avg 2:08 time.

I was feeling really good after my morning track session that I was pumped for an afternoon HIIT session. Warmed up on the Jump rope then It was time to hit it! 

Workout #1:
(4sets all for time, goal...improve every set)
10xpullups (Neutral Grip)
100xmountain climbers
.25mile on hand bike

Workout #2:
 (4sets all for time, goal...improve every set)
100 revolution jump rope
10xburpees
25xpushups

Workout #3:
(4sets all for time, goal...improve every set)
15xShoulder Press (Neutral Grip) 25lbs
100 revolution Jump Rope
15xleg lift
15xtoetouches

Doing the workouts for time and trying to improve each set was tough. I had a hard time catching my breath but kept pushing though to compete against me. Before I moved to workout #4, I took this wonderful pic of my efforts :)

Workout#4
 (4sets all for time, goal...improve every set)
Farmer Walk - 45lb plate 400feet
Frog Jumps 100feet
20x plyo lunge jumps
15xpushupsFinished it out with 4x25 ab wheel.That evening when I arrived home, I went out for an easy run. Legs were heavy but that's the point of these easy runs. To shake out from your previous hard workouts. Ran in my Pure Cadence and got a little over 5 miles in. After that, I headed over to my in-laws and unloaded and stacked 60 bales of hay. Sounds like a lot but we had 25 bales still left to unload...but we will leave that for another day.Wednesday -
Needles to say or assume, I slept pretty good! Today was an off day but I did hit some core work at lunch.

Thursday -
Had another pretty good night of sleep. Woke up with some tight hip flexors but expected with the week of training I have had. Headed over to the RRC in the wee hours of the morning for a tempo run. Today we headed out for a 2x2 mile tempo with a 1 mile recovery in between. We took off on our run about 0450 and I immediately thought to myself that this was going to be tough because of my hip flexors. After our 2 mile warm up we took off on our 1st of 2 mile tempos. The group I ran with was my running buddy Tiffany and Big O! We avg a 6:45 for both miles. After our mile recovery, Tiff and I stayed together with our other running bud Vanessa and Big O right on our tails. This section of road we ran plays with my mind because it's up and down and usually a head wind. Today, the wind was light but it still sucked :-). The last time I ran this route with the group, we performed the same workout and I sputtered out on the 3rd mile. So  today, it was all about pushing the pain tolerance and not leaving Tiff solo like I did last time. My hip flexors were loosened up by this point but the quads were slightly heavy because of the ups and downs. The 3rd mile felt fairly long and I wasn't sure if I had it in me to continue but then our watches hit our mile split and it was like a load had been lifted off my shoulders. I focused in on the runner in front of us (our other running bud Billy) and charged ahead. Tiff was running strong right there with me as he headed towards the miles marker. As we made out last turn, I attempted to pick up my speed and catch Billy but of course he picked up the pace as well (smh). Once my watch hit it's mile marker, I couldn't take a deep enough breath to recover. I sat down on the curb and waited for the other runners to come in. Finished the last two mile 6:50, 6:43 respectively. Ran in my Saucony A5's.

Afternoon workout I hit heavy shoulders and focused on some hamstring exercises. 3x6reps of seated dumbell (DB) press, 1min jump rope, 3x6reps ofDB  Arnold Press/ 1min - Hamstring Curl on swiss ball (Superset), 1min jump rope, 3x6reps DB Lateral raise/1min - Hamstring single leg Curl (30secs each leg) (Superset), 1min jump rope, 3x6reps front raise (back against wall), 1min jump rope with some double unders, 3x6reps rear delt machine/30sec - Jump and tuck (SuperSet), 3x10reps Body Weight Leg Curl, 3x10reps Single Leg Straight leg deadlift, 1min - Jump Rope, 30sec Jump and Tuck.

Friday -
Met up with the RRC at 0500 and headed out for an easy run. Unfortunately, the easy run turned into a moderate effort run with some hills. My legs were pretty tired due to the tempo run yesterday, so I just focused on good form and keeping the effort as easy as allowable. Ran in my Mizuno Levitas (you can read my review here).

Afternoon workout, did some speed agility work with plyometric hurdles, agility ladder and of course my favorite...jump rope. I also incorporated some heavy chest just to shock the body a bit. 3x6reps dumbbell (DB) flat bench press, DB incline press, DB incline flys, dips to failure x 3 superset with 40m shuttle sprints.

Saturday -
Woke up pretty tired and well...really didn't want to run :-) Headed to the RRC for an out and back run. The goal today was to go 15 miles with the group but my legs were telling me something different. I figured that the legs would "wake up" like they did on Thursday's run once I got going, so I threw caution to the wind. Well, after 2 miles I knew 15 was not in the cards so I set my mind for 10 miles and kept moving forward. At the 5 mile turn-around I was done. D-O-N-E, done!!! My body felt good but my legs had nothing. It was a very warm and humid morning so this could have played a role in the way I was feeling , who knows. I turned around at made it back to the RRC at a "snail-ish"  pace. As my buddy Tiffany said, "You are so over that run"! I couldn't have agreed with her more.

That afternoon, I performed a little core work just to finish out my day. 100 bicycle crunches, 100 mountain climbers, 100 leg lifts, 100 toe touches and 100 ab wheel.

Sunday -
Slept for 11 hours! I obviously needed it so, I took another Sunday off and just hung out with the family.This was an awesome week of training! I felt great everyday for the exception of Saturday when my legs had nothing in the tank. I can't wait to see what week 3 brings me especially with school starting for the kids. *GULP*

Kyle

Train Hard = Race Easy, Train Smart = Race Fast ™

On my road to my upcoming race, I figured I would post how my weekly training is going and share it with you the reader. Some my not care and I am fine with that but, this is a way to for me to come back and see how I was feeling a particular week, how a particular workout was performed/handled and just a way to help prepare me for future training. So with that, I give you the road to the Philadelphia 8K and Half...week 1.

Well, this past week (Aug 12-18) I started my training for the Philadelphia Half in November. I took the previous week off from running to spend some quality time with my family because I know I will miss a few/several things due to training. That off week was enjoyable as I slept in, focused on some HIIT training to keep the muscles active and just chilled (something I rarely do). Now it was time to prepare for what I hope to be an excellent half marathon for me and prepare for Boston 2014.

This week went by fairly slow and I just wasn't feeling it. Not a great feeling to start off your training week. I felt lethargic, tight and just not comfortable at all this week. It didn't help that we had a storm come through  (It's TX and it's Aug, so this is a rare occurrence) mid-week  which brought on a massive headache which sidelined me for two days. Luckily, by the end of the week I was feeling better and had two solid runs.

Below is my training recap:

Monday -
Easy 5 mile run with the Rockwall Running Club (RRC). Ran in my Saucony Kinvara 3's and felt alright. It felt like a shake out run. Finished in 45mins.

Later on that day, I hit the abs and core. Jump rope, straight leg bicycle crunches, plyo pushups, weighted crunch (25lb plate), ab wheel, crunch with knees-up, side plank dips, hanging knees ups and finished off with back extensions

Tuesday -
Track workout with RRC. Wore my Saucony A5's (great racing flat) and performed 16x100m with 100m recovery. My legs were heavy and tight. The off week must have had an affect on me. Couldn't hit the times I was hoping for (17sec) so I kept it at the only pace I was able to hit consistently (19secs).

Later on that day, I had a leg workout that I apparently wasn't physically prepared for. Assisted pistol squats, single leg press, double leg press, farmer walks, jump rope, single leg wall squats. Then I finished off with core where I had to "tap out" because my core was shot from yesterday's work out but we did hallow rocks, hallow holds, toe touches and planks.

Wednesday -
I woke up with a massive headache at 0400 and could not get out of bed. At 0530, I forced myself up to get ready for work and figured the headache would pass. I packed a gym back in hopes I would at least get a workout in. I drank some coffee, which helped subside the headache and I went on with my day. I could tell, early on that an evening run was not in the cards especially when I went to the gym at lunch and took to hops on the jump rope and my head immediately began to pound. So I went back to my desk, finished out the day and went home.

Thursday -
Woke up feeling a lot better but could tell my body was not all there. Headed out for a 60min progression run. I ran in the Skechers GoSpeed (I'll be writing a review later on theses kicks) otherwise known as the GoMeb Speed. It was a cool humid morning and although my times were erratic, it was a solid run.

Later that day, I set out for an upper body workout which only lasted 5 maybe 10 minutes. I was not into it at all, so I checked out. This is probably effects from the headache yesterday.

Friday -
Slept though my 0400 alarm which was a blessing. When I woke up to get ready for work, I felt fantastic. Headed to the gym and had the best workout of the week. Focused on core, shoulders and legs.

That evening headed out for a run in my neighborhood for an easy 60 minute run. I ran in my Mizuno EVO Levitas (you can read my review here) and felt great.

Saturday -
Luckily, with the storm that came in Wednesday, I was able to get in a run at 0800. That's a ridiculous time because here in Texas, 0800 it is usually 90 degrees but today it was 70 with a nice breeze. I ran a 2x2 mile tempo in my GoSpeed and had a hard but fantastic run. Got in about 8 miles and felt pretty good on my cool down.

Sunday -
This is not typical, but I took it off.  :)

Other than that, there is my week. I hope to share with you more of my training to the Philadelphia 8k and Half because no matter who you are elite, age grouper, recreational runner, fitness enthusiasts, jogger or walker. We all go through hi's and low's...we are human. Reading what others go through can help inspire or simply, let you know that "everyone" hits a bump in the road. It's just up for you to decide if you want to learn from those lows and pick yourself back up to better yourself everyday.

Kyle

Train Hard = Race Easy, Train Smart = Race Fast ™

I can honestly say I have never really been a fan of Mizuno due to the lack of flexibility in the shoes. I tried/tested out, the Mizuno Wave Rider, Precision and even the Ronin (I did like this one) all were very stiff shoes and the Wave Technology in the heel made for very uncomfortable/stiff/hard (you name it) run for me. Well this year (2013), Mizuno came out with their EVO series (Levitas and Cursoris) which was a whole new concept for the company. Mizuno reached out to the running community and built a shoe that was lightweight and had just enough cushioning without weighing the shoe down. In addition, they kept with their Wave Technology but instead of keeping it at the heel, they moved it to the fore-foot and made it flexible (major plus).

I was in the market for an everyday minimalist/lightweight shoe and due to the construction of the Wave Evo Levitas (zero drop, wide toe-box, Wave Technology in fore-foot), I figured it was time to give it a shot. I was apprehensive at first (due to my past experience) but one day I tried out Optimal Run shoe service (Personalized Footwear Recommendation)  and this was one of the shoes they had recommend would fit me perfectly…so I bought them! Once I received the Levitas, I was surprised at how light-weight (almost feather like) the shoe actually is (6.5 oz, size 12) then I quickly laced them up and was also impressed of the comfort, the cushioning and flexibility of the shoe.  It was only fitting that the next day I headed out for a 12 miler and the shoe did not let me down. On my first run I did not experience any blisters or hot spots which were a welcome surprise.

The Wave Evo Levitas is perfect for everyday training runs/tempos or races. It provides just enough toe-spring that you will want to run in them more. With a 12mm stack height, there is enough cushion for the new runner looking to try out minimalist shoes or the experienced runner who is looking for a low profile shoe but doesn’t want to sacrifice comfort. It is safe to say, Mizuno finally hit their mark with a fast, responsive, lightweight trainer. Also, thanks to Optimal Run for their recommendation.

The upper of the Wave EVO Levitas is, well…Spectacular! It’s made of a mesh material that you barely notice when wearing socks or barefoot. There is not much overlays which both help to keeping the shoe lightweight.  Now, I may be overshooting the “Spectacular” part of the upper but since I live in Texas, summer runs can be a bit sweaty. I mean, when you come back to your car or home and it looks like you just ran through a sprinkler system…you’re a little wet! The mesh upper makes for a great shoe on these HOT summer days and your feet are not water-logged (so you will not hear the “squish, squish” sound just after 2 miles of running). Now, I haven’t tried running the trails or obviously in extreme cold weather using the Levitas. But, I would imagine that the upper will not protect you much from roots, thorns, snow, cold rain, cold wind…you get the point.

The Wave Evo Levitas outsole consists of some hexagon wide/small tread from toe to mid-foot. The tread has held up well on some slippery inclines which is another welcome on such a lightweight shoe. The heel consists of a softer foam rubber that can be found throughout the rest of the sole. After three weeks, even with a soft rubber the sole has held up well and I have almost exclusively ran in the Levitas.

Before purchasing the Wave EVO Levitas, I wasn’t a big fan of Mizuno. I will say that Mizuno did a great job with their research using of all things “runners” feedback to produce a product line that is in a market all by itself. This is a quality product that everyone from beginner to experienced runners should add to their rotation. The Levitas has enough cushion for an everyday trainer but is also fast, lightweight, flexible, and comfortable to utilize on tempos, races or simply with your favorite pair of jeans.

Kyle

Train Hard = Race Easy, Train Smart = Race Fast ™

Let’s face it, when shopping for running shoes it is a hassle to buy running kicks at your local running store or online. 


1.    You question the knowledge of the sales person.
2.    Some local running stores only carry a limited stock.
3.    Your local running store is several miles away.
4.    Both online and local running stores have limitations on return policy.
5.    Shipping costs can be crazy.

These are just a few examples of what a consumer might go through. Now as a new runner, you put every ounce of trust in the sales person that they will fit you in the right shoe. Even for experienced runners, after your research and mull over reviews on a particular running shoe/s making that purchase can be exciting or disheartening. This is understandable because with so many brands and styles of running shoes, it is difficult to know if you are truly getting a shoe that fits “you”. So, as a consumer you expect the sales person to know their product/s, maybe get a little information about you and recommend the best options of running shoes so that you will feel confident in what you are purchasing and avoid having buyer’s remorse.

Well, “here I come to save the day” (yes, I did use the Mighty Mouse tune) or in the case of this post, Here comes Optimal Run to save the day. This is an online store that offers an outstanding shoe buying solution for walkers, runners (of all abilities), crossfitters and anyone looking to get started on their way to an active lifestyle. Now how does Optimal Run achieve fitting all sort of said individuals? They offer a unique experience that is called Personalized Footwear Recommendation (or as I call it PFR).

The PFR is a series of questions that basically ask who are, what’s your running experience, what types of shoes you currently use and what would be your perfect (Optimal) shoe. Once this information is submitted, their team will compile your information and send you a personalized video (much like mine) recommending specific running shoes and why, usually in one business day. So I tried this feature out last Thursday (06/27) and received my personalized video the same day! The first recommendation (Mizuno Wave EVO Levitas) I have been considering buying, just haven’t had the time to go to the local running  store or online to purchase. So once Patton told me why it would fit me, I immediately bought a pair. Now, this is where the best part of the PFR comes into play. The second recommendation (Newton Distance Trainer) I emailed Patton back informing him that although the Newton is a good shoe, it’s not build for me and informed him why (since I’ve tried running in them on multiple occasions). He understood my reasoning and offered another recommendation (Inov8 Road 178) which coincidently is another shoe I’ve been researching just have not bit the bullet on this one.

Now, as far as purchasing the Mizuno Wave Levitas; I purchased on Thursday (06/28) through their website and used the FREE USA priority shipping. To my surprise, I received my new kicks on Saturday (06/29)!!! Not only did I receive a personalized video, I also had a quick delivery of my new kicks. Then to top it off, I found a personalized card thanking me for my purchase. The team at Optimal Run is all about customer service and finding you the best running/workout shoe for your optimal performance that they even have a 40 day “Any condition return” policy. That’s freaking awesome right there. No more running on a treadmill so that you don’t get your shoes dirty or smudged in order to “actually” test out your kicks.

So to test out Patton’s recommendation, I set out for a 12 mile run on Sunday in my new kicks. The one thing I can say about these shoes…Patton was spot on! The Mizuno Levitas responded well and for a lightweight zero drop shoe, gave me the perfect amount of flexibility/protection/cushion that I have been looking for in a lightweight trainer. I’ll be writing a review on the Mizuno Wave EVO Levitas soon (want to get several more miles on them).

To get started on one of the best shoe buying experience, head on over to Optimal Run and check out the Personalized Footwear Recommendation. Also, check them out on Facebook and like their page.

Kyle

Train Hard = Race Easy, Train Smart = Race Fast ™

How some Barista’s can make a coffee drink look so delicate is something of pure artistry. A simple mixture of coffee and steamed milk turns into an Instagram or Facebook explosion of "look at what I am about to drink" posts. Whenever I receive a drink like the picture, I just look in awe of what I am about to destroy and thank the Barista for making my coffee treat so much fun to drink.

Now, my favorite coffee treat, I enjoy one of two ways after a hard workout or just on a chilly morning and most of you would probably shy away from this treat because...well...it's full of FAT!!! Not just any fat but healthy fat that offers many health benefits  and I'll explain why.

What's this coffee delight that I speak of? Well look no further than a Cafe Breve or Heavy Whip Latte. Both are a lower sugar version of the classic latte because it uses steamed half and half (Breve) or Milk (latte) instead of the ugly step child of the milk family "skim milk". This option is great for those living a low-carb (that would be me) or paleo lifestyle. The result is a rich and creamy
treat that will both taste like a dessert and give you some serious energy. 

Now why would I suggest a drink with such a high fat content? Well, not all fats are good for you but ... GOOD fats are GOOD!

Good fats come in the form of:
olive, flaxseed, palm, avocado, coconut and other nut oils. Animal fats are also quite healthy: butter, ghee, lard, tallow, poultry fats, etc.

Bad fats come in the form of:
margarine, hydrogenated or partially hydrogenated oils, manmade trans-fats often found in things like butter flavored "spreads". Other highly processed oils like canola, corn, vegetable and soybean should be avoided.

Here's a list of 10 reasons why fat rocks:

Your brain is made of primarily fat and cholesterol. Starving your brain of fat removes its ability to function properly. Fat can remove "brain fog" and increase clarity.

Improves cardiovascular system. Reduces lipoprotein (a)  and increases HDL cholesterol and the HDL:TC ratio, while leaving LDL mostly unchanged.

Contributes to weight loss.

No storing of excess fat in the liver. Will also help protect the liver from booze and some medications. (Needed to add this for my drinker friends out there!)

Healthy fats provide quality energy. Fat is the densest form of energy, at 9 calories per gram (more than double carbohydrates 4 cals. or protein 4 cals.)

Increases sense of satiety, especially within a diet comprised of few simple sugars. A small fat bomb can satisfy for several hours. Because of this satiety, overeating "fat" becomes uncomfortable and unlikely.

Builds stronger bones. Saturated animal fats help calcium more effectively be incorporated into bone. No osteoporosis fears!

Quality nerve signaling. Many fats function as signaling messengers which influence metabolism, including the release of insulin.

Boost immune system health. Fight against cancerous cells and infectious invaders!

Fat helps the absorption of the nutrients in other foods, such as leafy greens.

One more: fat is flavor!

All Baristas will know how to make a Breve or latte. If you are not sure, just ask for a latte made with half and half or Heavy Cream and don't mind the little punk judging you from behind the counter. It's your drink, enjoy!!!

If you’re still worried about too much fat/calories for daily consumption with either the Breve or latte, my favorite alternative is an Americano. It’s a coffee drink where hot water is added to espresso and tastes much better than regular black coffee in my opinion. I usually drink the Americano black, but every now and then I will add a little half and half or heavy cream until it makes a nice light brown color.

So drink up and enjoy a low carb, low sugar option on your next coffee house visit.

Kyle

Train Hard = Race Easy, Train Smart = Race Fast ™

It has been quite sometime since my last review and my apologies.  As I sit hear getting ready for my long run, I figured why not write a quick review on a shoe that I have come to love this past 70+ miles.

So without further ado, Here is my take on the Saucony Kinvara 3.

I've never worn Saucony shoes until this past December when I wore the Saucony A5 Grid for my marathon. It has a nice modest width toe-box, very responsive and a 4mm drop shoe. Since I was in the market for an everyday trainer, I figured why not give Saucony a try. Well my search brought me to the Saucony Kinvara 3. A great looking shoe and just the right amount of cushion I was looking for in an every day trainer.

The sole unit on the Kinvara 3 features one of the largest changes to the previous Kinvara 2 design, featuring a more durable outsole with reinforced rubber on impact zones near the lateral section of the sole. On my first couple of runs, the outsole felt slightly less flexible than the A5 and made this weird "clopping" sound.  I can only assume that this new design will become more flexible as I ran more miles and that there will be less wear on the outsole then in the previous design. So I ignored the "clopping" sound. After about a month of wearing this shoe, I have noticed minimal wear on the outsole and the the musical "clopping" has reduced. The outsole wear is great news as the inclusion of carbon rubber in commonly-worn down sections of the outsole is a major improvement, helping to improve the durability of this shoe. Saucony, listened to its fan base and now there are happier runners for this improvement.

The midsole remains very similar to previous models, featuring a lightweight ProGrid rubber material that is fairly cushioned for a minimalist shoe. The shoe’s heel crashpad and midsole cushioning remain fairly unchanged, save for a slightly more beveled heel, which I found reassuring in its similarity to previous versions.

The Kinvara’s latest upper is well...AWESOME! I like flashy shoes and at first sight, the Kinvara 3 caught my eye. Saucony uses this flexfilm material (originally used in Saucony’s racing shoe line) which is a bonded plastic resin that attaches to a lightweight mesh. The upper feels like a sock a major plus since I tend not to wear sock liners with my running shoes. There are no layers, and no stitching within the upper, which is another major plus as these areas can cause hotspots when not wearing socks. The toe box is modestly wide, which I appreciate the most since that has been a major selling point for me as of late with many shoes.

I’ve been wearing and testing Kinvara's for about 70+ miles now, and I still find myself wanting to wear this shoe every day. The shoe is a great option for long-distance minimalist runners and people looking to transition out of heavier, more cushioned shoes. Even though Saucony made some modifications to this shoe, the one thing they did not get away from was that their core design is still similar to previous models. A major plus as most shoe companies change their popular shoe designs and screw up a perfectly good product. Now, if you’ve been looking for an everyday trainer or new marathon shoe, try out the Kinvara. This is a good shoe to transition to minimalist running and as of now, there’s no better time to try them out as Running Warehouse has a sale going on now on Saucony Kinvara 3's


Kyle

Train Hard = Race Easy, Train Smart = Race Fast ™

I know it has been awhile since I have had the time to post something on my blog. Life has been busy (which is a good and bad thing) but yesterday's actions sickened me more than ever and I am not sure why. I have many friends who are at the Boston Marathon (all accounted for and ok) and are/were unable to take in their accomplishment, their jubilation because of the events in Boston.  I don't think this was a reason for me to be upset but more of the fact that there are still cowards out there who hide behind so called "extreme groups" that attack from a distance and celebrate when their signature made the news. I know there is still an investigation going and for all we know this could have simply been an unfortunate accident that killed and mauled several innocent bystanders. Let the investigators do their work and we will all know what/who is responsible and judgment can be set then. So I have to keep my emotions in check and realize/communicate that there is more good then there is evil in our world today.

So yesterday I saw a Facebook post from Running-Advice who I have been following for a few years. It's a great sight for running news in marathon, triathlon and track and field. Well yesterday Coach Joe English founder of Running Advise posted a great write-up about Lost Dreams at the Boston Marathon. It's a great read and puts things into perspective. Don't live your life in fear and move "Forever Forward".

In closing, I want to leave you with something a friend of mine said that was interviewed in Boston. "The power of and relationship with Jesus Christ and the Holy Spirit are the only source of hope and Peace, surpassing all human comprehension". - Rick Meyer

Kyle

Train Hard = Race Easy, Train Smart = Race Fast ™

This weekend is the Rock n Roll Dallas Half and I am kind of ho-hum about it. This is unlike me because I love race week. This is when I get zoned in. I know exactly what my splits are going to be and where I want/need to be at a specific mile in the race. I get goose bumps that run up and down my body as I visualize the course and know that my training was spot on and that I WILL hit my time!

So why am I ho-hum? Well, the start of 2013 was nothing like I envisioned. Multiple issues with my body that sidelined me to just hearing what my running peeps performed on track days. How they hammered the hills and nailed their tempos all while I kept pushing my training races (Hot Chocolate 5k, Cowtown 10k) and most specifically my goal race (Rock n Roll) further out. It was hard to let these races slip by but I know that I have plenty of time this year to increase my mileage and get in good quality races. I just needed to focus on getting healthy and getting stronger so I didn't lose to much of my fitness. In order to do that, I needed to bring in some heavy hitters to help with my runners sanity and get to where I can run a half.

I had lots of help getting to where I can run this half. First, the great Dr.'s at Chirosport Specialist in Addison. These guys deal with novice athletes like myself to professional athletes like Torrii Hunter of the Detroit Tigers (meet him Wednesday, cool guy). They specialize in Chiropractic Therapy, Active Release Therapy (A.R.T), Cold Laser, Injury Rehab and Massage Therapy. Through lots of A.R.T, suction cups and dry needling, we have the body ready to train and run 13.1 miles. I also, couldn't be ready without the help of Running Recoveries. The owners (Bill and Belinda) brought in an Alter G-Trainer (you can read my review here) into Rockwall and it has been a great tool during my rehab. I have been able to maintain my fitness with the use of this treadmill and now made it a staple in my training.

Now here I am thinking about this weekend's race. I wanted badly to go sub 1:20 on this course because it's set up perfectly for it. Although I am ready to hit that mark, I do have a different perspective on this weekend's race.  I have many friends who are racing this weekend (I wish you all well) and even though I contemplated not running at all, I couldn't bare not going out there and celebrating with every one of them. So this weekend's race it's all about fun, seeing my peeps surpass their expectations in the half, being a cheerleader and most importantly...doing what I love to do...Run!

Ah!!! There are my goose bumps!

Kyle

Train Hard = Race Easy, Train Smart = Race Fast ™

What do a running newbie hoping to complete their first 5k, a weekend road warrior working on endurance and an elite athlete interested in tweaking their body to perform a cut above the rest all have in common?  Not much…until now.

As more and more individuals work on creating an active lifestyle with hiking, biking, running, swimming and walking there has been a significant increase in sports related injuries. There are also top area athletes and age groupers who require some sort of attention to keep them in top performance. So where can the weekend warrior and top athletes go to get everything they need to actively recover?

Welcome CryoUSA Athletic Recovery Center!

CryoUSA is well known for their full body cryotherapy which enhances and improves athletic performance as well as accelerating the results of therapists and trainers efforts while redefining the recovery process. Their cryo units are used by numerous NBA teams like the Dallas Mavericks, Houston Rockets, San Antonio Spurs and Phoenix Suns just to name a few. Area NCAA football teams like TCU and SMU are also now using these units. Even world renowned running coach Alberto Salazar of the Nike Oregon Project has his athletes using cryotherapy to help with their performance.

Cryotherapy is a full body cooling process that lowers an individuals skin temperature to 30 F for 2-3mins. This is achieved by using extremely hyper-cooled air ranging from -133 F to -320 F. But don't worry! The air is not blown directly on the skin but rather surrounds the body to achieve the 30 F skin temperature.

For CryoUSA's pricing click here.

To further enhance recovery, CryoUSA has now expanded their center to be the “one-stop shop for Athletic Recovery” by adding:

This Anti-Gravity Treadmill® (Alter-G, or G-Trainer) is a revolutionary medical rehabilitation treadmill with a unique differential air pressure technology that provides accurate, safe and comfortable partial weight-bearing therapy while promoting normal gait patterns. Pricing for the Alter-G.

For more information please read my review of the G-Trainer here.

At Kinetic Sports Therapy, a passion for their own fitness and health allows them to understand athletes of all fitness levels. Their vision is to provide a place where the whole athlete can be assessed, treated, and remain active for a lifetime. This is precisely why they partner with like-minded companies such as CryoUSA. Their mission is to educate athletes about their own training and recovery while providing the utmost professional and knowledgeable services available.

Please visit my recent review of Kinetic Sports Therapy for an in depth look at how they operate and what to expect during your visit.