I have been using Posterous for blogging shorter entries. Posterous provides me the opportunity for instant update on activities that I do and want to share immediately with my readers. Please visit my posterous for the latest news!

Protocol: lighter weight, higher repetitions, and faster contractions; 3 x 12 in all exercise unless notified
Goal: quicker feet movement and higher lactate tolerance

Active warm up:

• Jumping jacks: 1 x 1 minute
• Hip rotations: 2 x 15 each leg
• Arm rotations: 2 x 15 each arm
• Inverted hamstrings: 1 x 15
• Leg lifts (lower ab exercise): 1 x 30

Main sets:

• Superset #1: incline bench presss: 95 lbs; military chest press: 35 lbs. dumbbells
• Superset #2: Snatch & stand up: 55 lbs.
• Superset #3: 1-arm clean and jerk: 30 lbs. dumbbells; Lateral shoulder raise (bended elbow): 15 lbs. dumbbells
• superset #4: Pull-ups (wide, side, and normal grip); back flies: 15 lbs.
• Samurai lunges: 3 x 15 each leg
• Plate combos: 25 lbs. plate (chest press, shoulder press, front press, curls, overhead triceps extension, sumo squat).

You have just finished a 10K race this weekend and you are looking for ways to cope with your fatigue and celebrate your accomplishment. But, when do you get back to full training? and how do you maintain your current weight without being too strict on your diet?

Before you plan your recovery for the following week, evaluate your post-race conditions by:

• taking your resting heart rate a few times day; increased heart rate indicates that your body is still on high alert and you haven’t fully relaxed.
• checking your weight once everyday; if you haven’t gained back the weight you have lost during a race, then you are not sufficiently re-hydrated and fully ready to burn more calories.
• performing active warm-up exercises (e.g. hip rotations, body weight squat, arm rotations, etc); if you are still sore or have troubles making full range of motion, then you need more rest and allow your muscles and joints repair their torn tissues.
• performing stress test on yourself; are you stressed because of work, school, or other issues? If you are constantly irritable or lose focus easily, then you should make the effort to prioritize your life before going back to full training.

For rebuilding pre-race fitness level:

• follow a general “easy-day” rule; every 2 miles you run in a race needs a day of light exercise to keep your blood flowing.
• switch to other forms of exercise; you can try swimming in the following week to keep stress off your legs while maintaining aerobic fitness.
• challenge your range of motion progressively to ensure there are no damages done to your joints.
• enjoy rich foods that you have denied yourself before the race, but do it with moderation.
• sleep…sleep…and sleep. Many of us, including me, have often overlooked the importance of having a good night (or every night) of rest. Lack of sleep will cause slower recovery and impede your plan to be better and stronger.

Now, you are ready for the next fun event!

Warm up:

• 400  freestyle
• 4 x 100 pull buoy
• 4 x 50 finger tip drags

Drills:

• 4 x 50 double arm pulls w/ fins
• 3 x 100 1-arm swims

Main sets:

With fins:

• 5 x 50: 25 moderate pace followed by 25 race speed
• 4 x 100: tread water for 30 seconds after 50 yards in each set
• 3 x 200: alternate between moderate and fast pace every 50 yards

Without fins:

• 50, 100, 200, 100, and 50 yards with 15 seconds rest between each set

Warm down: active & static stretching

Total distance:  3250 yards

Lentil soup with a scoop of guacamole and  plain yogurt.

I have been going to the gym, either to swim or lift, at night. To avoid overeating before my workout, I always like to eat the food that is easily digested.

I made lentil soup tonight. Not only are lentils nutritious, but they are also easy to cook. Soaking is not required when making lentils (on the other hand, chickpeas, pinto beans, or other legumes with bigger zise and tougher shells need to be soaked perferrably overnight), and 1 lb. of lentils only needs to be simmered in 2 quarts of water or stock for 40 minutes before serving a crowd.

By the way…have you tried lentil cookies?

A study published in the British Journal of Nutrition stated that low-fat milk is more effective in replacing sodium, potassium, and other vital salts lost through sweat. Subjects who drank milk in the experiment showed no increase of urine excretion even four hours after exercising. However, individuals who drank water or sports drinks showed noticeable increase in their urine output between the first and second hour after exercising.

Guinea pig says…cheers!

Kicking helps a swimmer stay balanced in the water. I have always been a bad kicker and still have not fully developed the right techniques. I have recently borrowed a pair of training fins from my friend, and I hope to improve my lower body strength in the water.

Warm up (yards):

• 400 freestyle
• 3 x 150 kicks w/ flippers, 50 yards on front & both sides
• 3 x 100 pull buoy

Drills (yards):

• 3 x 100 1-arm swim w/ flippers, 50 each arm
• 3 x 100 1-arm swim w/0 flippers, 50 each arm

Main sets:

With flippers:

• 5 x  50 freestyle
• 3 x 100 freestyle
• 3 x 200 freestyle

Without flippers:

• 2 x 50 freestyle
• 1 x 100 freestyle
• 1 x 200 freestyle

Warm down: dry land active & static stretch

Total distance: 3300 yards

If you have any training tips, please let me know. I’d love to guinea-pig new drills and share my experiences!

The beach along the coast of Brooklyn.

Following my 55-mile bike ride around New York City, I had a “recovery workout” to help me stay loose.

Protocol: Reovery, light weight, 3 sets of 10 to 12 repetitions for every single exercise
Goal: minimize stiffness and get ready for regular training the next day

Active warm up:

• Jumping jacks: 1 x 1 minute
• Hip rotations: 2 x 15
• Scorpions: 1 x 10
• Glute march: 1 x 15
• Rotator cuff: 2 x 15

Main sets:

• Superset #1: Flat bench: 95 lbs; inverted hamstrings 1-arm rows: 30 lbs. dumbbells
• Superset #2: Squat: 95 lbs; regular crunches
• Superset #3: Incline press: 95 lbs; bicycle crunches
• Superset #4: Standing shoulder press: 65 lbs; upright rows: 65 lbs.
• Stretch core swimmers: 3 x 30

Core Training:

• Lower back lifts: 2 x 20
• Oblique crunches on stability ball: 2 x 20

Peter, Wook, and I participated in the 19th annual New York City Century Bike Ride yesterday. We took the 55-mile route and explored many places where we have never been to before. Here are the pictures of our bike tour in New York City!

Pete woke up at 5 am and traveled all the way from Park Slope, Brooklyn to join the bike ride.

Wook getting ready for his first long distance bike ride.

Three musketeers before conquering 55 miles.

Pete capturing some beautiful sceneries with his high-tech iphone on Brooklyn Bridge.

Wook taking a water break on the Brooklyn Bridge.

Stopping at one of the Brooklyn piers and getting a shot of the Statue of Liberty.

Verrazano Bridge that connects Brooklyn and Staten Island. I wonder if I could bike on it so I could achieve my goal of biking to all the New York City borough.

The famous Nathan’s Hot Dog fast-food restaurant! Since I was on a 55-mile bike ride, I didn’t feel guilty for awarding myself a hot dog and…

some chili cheese fries. We devoured the hot dog so fast that I didn’t have the chance to take a picture.

A random harbor we saw while riding along the coast of Brooklyn.

He (the unicyclist) put me to shame! He finished the 55 miles on it!

We made a detour to Cafe Grumpy, where they made our ice coffee from scratch: ground the beans, brewed the coffee, and chilled it immediately with some miraculous machine. $4…all worth it.

Inside Cafe Grumpy, a popular spot to hang out in one of the Brooklyn neighborhood.

Last bridge of the day, Triborough Bridge. Wook was ready to sprint to the finish line.

Pete, looking nonchalant. Perhaps the 55 miles were too easy for him.

Wook finished strong. Great job!

An outdoor concert. The electricity for the guitar, speakerphone, and the sound system was generated by the three guys who were pedaling relentlessly next to the beautiful musician.

Celebration! We went to a Spanish restaurant, Casa Mono, after the bike tour. Pete took care of  the choice of wine…as usual.

Starving, Wook was ready to chow down!

The bike tour was a success (although I fell twice, how embarrasing); we found out many bike paths that we would like to go on again.

Join me, go online and look for some recreational activities in your region!

We all have had our bad race or practice. However, if your performance suffers over a long period of time, then you may have overtrained. Although there are no clear indicators of overtrain, a great way to assess if you are training properly is either by analyzing your season performance or looking at your own facial expression - are you smiling?

Many of us play sports because we enjoy the challenge and camaraderie. However, in a competitve sports world, many athletes have put pressure on themselves and train obsessively. Although putting stress on your muscles and lungs is the only way to achieve higher fitness level, not allowing enough recovery can backfire in your effort to be better.

Besides looking at my time, I also like to assess my training results by looking myself in the mirror. I always ask myself if I have given my best effort and come out happy after every training or race. I had experienced overtrain when I no longer had the desire to wake up and run (bike, or swim). I had coped with overtrain by going out with my friends, sharing our dining experience, or discussing books we have read. I sincerely recommend that you balance your training schedule and leisure activites. Overtrain will cause you to lose interest, then steer you  away from exercising…like a domino effect.

Guinea Pig says…keep on smiling!