Category Archives: Running

Living Through (and Loving) the Deadlift

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The first time I saw this exercise, I was pretty sure it wouldn’t be for me.  I mean some massive 250+ pound guy was lifting a bar with an insanely large amount of weight on it as his eyeballs bulged out and he made Neanderthal-like grunting noises.  Really, how could this help me keep my status as lean-mean running machine and bona fide girly-girl?

But, but then my friend Valerie Hunt, a personal training guru and POSE running coach at Fit and Fearless CrossFit, reminded me how I’m always whining and complaining about tired legs that couldn’t power up a hill during races and a sore back and midsection after long training runs. She encouraged me to give the deadlift another look, reminding me that – if performed correctly – the deadlift is really a whole-body exercise that engages the quads, glutes, lower back along with the abs, traps and upper back. Check out this diagram that shows all the muscles involved – amazing!

I’m not planning on transforming into a weight-lifting record-setter by any means; I just want to reap the benefits of explosive power and overall strength this functional move can bring to my running – and everything else!   Using a modest amount of weight, about 75% of my body weight, I’ve been doing five sets of five lifts once per week (which is perfect for beginners) and am looking forward to seeing the results of this functional exercise in a 10K race next weekend.

For more information and an example of safe and proper technique, please check out The Deadlift by Greg Glassman published in The CrossFit Journal.

Tired of Egg Whites and Chicken? Time to Meet Meat!

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Attention carnivores!  The April 2012 edition of Runner’s World has hit the stands, tackling the meaty issue of whether or not eating beef and other red meats is beneficial for the athlete.  Go ahead and indulge in moderation, the scientific verdict shows that lean red meats in moderation helps to rebuild and strengthen muscles by replenishing vital protein and amino acids lost during training. Additionally, iron is plentiful in beef, making a steak dinner a fine way to refuel for endurance athletes who require approximately 30-percent more of this nutrient than the general population.  Plus, a modest 3.5-ounce serving of lean beef provides 34-percent of the daily requirement for Zinc, a mineral that encourages a resilient immune system.

For many of us, this renewed belief in beef is nothing new.  I’ve been blabbing about beef and how it’s helping my running performance now for a couple years.  Thanks to the Texas Beef Council, I gave up my boring grilled chicken breast existence to enjoy the bounty of delicious lean beef – did you know there are actually a whopping 29 cuts of lean beef?  And, when I say ‘lean,’ I mean each 3-ounce serving contributes  ‘less than  200 calories, less than 10 grams of total fat, less than 4.5 grams of saturated fat and less than 90 milligrams of cholesterol,’ according to the nutritionists at TxBeef.org.

Check out this delicious tenderloin I roasted up for dinner the other night. It’s basically a ‘no recipe’ recipe. Simply season the outside of the beef (about 1 pound) with salt and pepper and chunk on a wire rack in a big roasting pan. Cook in the oven at 375 F degrees for 45 minutes to 1 hour (or until meat thermometer measures at least 135 F degrees).  Let rest for 5 minutes, slice and enjoy!