Non-Delayed Onset Soreness Air Biscuit (FART)
Hey Guys,
The atmospheric contribution (FART) this time is:
With age (or perhaps decreased fitness and circulation) comes the tendancy for soreness to appear not immediately after, but many hours after or even days after strenuous exercise and then take a long time to disappear.
Yesterday, I ran 8 500 meter sprints and began getting sore a measley two hours later. By bedtime, I was really sore. Then, when I got up, it was gone.
I attribute this fast onset/ recovery to improved circlulation from a variety of anaerobic exercise. In addition to weights, I've been doing:
8 500's once a week
8-12 200's twice a week
12 uphill 100's with 25 lb. weight vest once a week
Also running stairs for ten minutes (concrete ones in the 'hood) to warm up before weights.
The improved fitness and circulation supposedly allows lactic acid to get in quickly then get back out quickly.
All of that sprinting took about a month of getting used to. I had lots of soreness and little tiny hamstring pulls. Had to nurse my legs with heating pads and so forth, but all that is gone.
Have a Great Week,
Dave
Oh, I forgot. I wear a heart rate monitor. Except for on the stairs, the heartrate usually reaches 170-174 during a sprint. Then I let it get down to about 135-140 before starting again. The stairs are only about 50 meters high, so it only takes about 20 seconds to get to the top, so the heartrate usually only reaches 155-160.
Dave
just as i got into running i had to stop due to back pain. so i'm swimming like crazy again. my whole shoulder area hurts all the time and i know i'm not recovering very fast. i take glucosimine and now thinking of adding glutamine. i think part of the problem is i lift around 255# for shrugs. i think this might be too much weight for me. i'm always sore around my traps.
sounds like you are in fantastic shape with all that running. good work. just an update, i went back to the interferntial device for back pain. i worked out a program with the company that makes the device so maybe i'll get more relief with a different program. i have to get creative now since the pain meds are gone.
so i was reading some articles that your sprints are probably the best thing you can do healthwise and for your fast and slow twitch muscles. sounds like you're on to something there! as for me, once again....lol i went to training one body part per day. i'm overtraining and i know it. so this will give more recovery time. i do chest, back then legs and rest, then shoulders then arms and another day off. i swim everyday though. i'm giving this a try to see if i can recover faster. i know this is a mass building routine but the swimming is keeping me cut and very vascular. i'm having real trouble eating now. i toasted my innards this last time and now i can barely eat. i'm in big trouble because i either hurt or i'm sick most of the time. it's super hard to get protein in me now because of the gas in the shake. oh well, just rambling. off to work.....carbonblob
Hi CB,
I think swimming will help you recover and increase your flexibility. I've heard doing only one stroke for any length of time causes shoulder damages, so it's probably good to change up, especially if the one stroke is freestyle. I do 400 freestyle, 400 breast stroke, 400 freestye.
Glad to hear you've got a pain strategy. Hope it works for you.
Sprints are supposedly the best thing you can do. Personally, I think long slow distance was invented as a tolerable remedy for people who were not exercising *at all*. It's definitely better than nothing, but sprints can make you fitter, faster.
Glad to hear you are on the up and up,
Dave
