September 21, 2011

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In this September 21, 2011 free audio episode: Crossfit for females, Bodypump, training with your spouse, how to figure out how hard to go during interval training, blisters, what kind of workout requires you to eat afterwards, using magnesium while exercising, does hard training make you allergic to foods and sudden headaches during exercise.

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Sarah has a call in question about fat loss for females and Crossfit training.

In my response to Sarah, I mention my Low Carbohydrate Guide for Triathletes.

Emily asks: What are your thoughts on BodyPump? I have had great results with Bodypump, I did it 3 times a week religiously last summer and got into good shape but I know it isn’t the be all and end all and I probably need to also be doing strength training at lower reps/higher weights.  I still want to keep doing BodyPump: if I do, what should I do to best complement it?

Megan asks: My question actually has nothing to do with nutrition, but I think you might be able to help me out due to your relationship with Jessa.  Basically, my husband is an all-star runner (won Florida State HS competition in the 5K, and is now a 2:31 marathoner), and he got me into running during our first year of college.  Now, I'm addicted, and by most standards I've done a great job!  I've completed 2 marathons, 16 half marathons, numerous smaller races, 6 Olympic duathlons, and 1 Half Ironman duathlon.  BUT … I'm very slow compared to him.  I work very hard at it, training 5-6 days a week for the past 6 years. My husband never makes me feel uncomfortable about my times and is very supportive, but I find myself jealous of how good he is!  For example, this week we each ran a 20-miler, and I had diligently built up my LR mileage 1-2 miles per week to get there, and he just banged it out after a previous LR distance of 12 miles!  Does Jessa ever struggle with not feeling good enough compared to you?  If so, how does she deal with it?  I want to be proud of my own accomplishments – and I am! – but sometimes I can't help comparing myself to him.

Matt asks: I am pretty excited about incorporating HIIT training into my week. In the past, I have never trained at a fast pace, and just increased distance thinking this was making me fitter. It looks like these methods will make me fitter ‘and' faster in less time? My question is, how do I judge 170% or 95% VO2 max (for either Tabata or Little methods)?

In my response to Matt, I mention the “Cooper Test” for VO2 max.

Natalie asks: I am training for a marathon and have been having issues with blisters. I have gotten blisters before but usually only every once and a while-a hard race, running in the rain, new shoes. This year, anytime I run over 3 miles I get blisters on the inside of my big toe and the ball of my foot. I have tried moleskin, foam toe covers, new shoes and new socks. Nothing works. Any ideas to get rid of these painful and ugly blisters?

Chris asks: In podcast 142, you recommend consuming a large amount of calories after a hard workout–many more calories than I expected (500+ an hour)–to recover properly. What would you define though as a “hard” workout that would demand such high amounts of calories?

John asks: Can you advise whether you recommend  using magnesium phosphate during an ironman? I was considering taking it to try to avoid leg muscle cramps during the marathon. If this is ok, when should I start taking it and at what dosage? Are there any potential side effects?

In my response to John, I mention the magnesium books at http://www.pacificfit.net/books-dvds.php and also Podcast #82 with Carolyn Dean and Angstrom Minerals.

Patrick asks: As the training durations increased while preparing for Ironman St. George I developed an allergy to tomatoes. I first noticed it when I went to an Italian restaurant for dinner after a 110 mile ride/4 mile run brick day. I had some house dressing and immediately got a sore, scratchy throat that went away after a few hours. I also noticed it for a day or two after the race. I'm curious as to how hard training loads might have messed up the ph balance in my body where something acidic like tomatoes could have this affect.

Maria asks: What vegan supplements do you recommend for general brain health support and memory function? I have been researching this subject recently and have begun taking Acetyl L-Carnitine, Alpha Lipoic Acid, Creatine and Chia Seeds daily. I would be interested to hear your take on this combination and what I can improve.

In my response to Maria, I mention this Vitamin D/Fish Oil combo.

Carmen asks: I was working out with a friend recently and she was doing some light squats (non weight bearing) and then some easy pull ups on the Gravity Training System (very low height) and all of a sudden she got an excruciating headache that started at the top of her head (her head literally felt hot) and moved down her neck. The headache subsided to a dull ache within 30 minutes. She is a healthy individual that runs about 4 times a week and does moderate resistant training.  She takes an anti depressant but otherwise has no history of illness. Her head hurt for 7 days (less debilitating) after the incident. What could cause this?

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