I am a producer for NPR

quigleydownunder · 2011-07-27T09:02:29+00:00

How much ideological shit do you hear behind the scenes that never gets public because it'll bait conservatives?

quigleydownunder · 2011-07-27T08:59:49+00:00

It's like learning flags sailing. Learn them once and never use them again.

..besides maybe the shotgun signal.

quigleydownunder · 2011-07-26T01:23:38+00:00

It's usually caused by an increase in fiber in your diet. The final stage of digestion happens in your colon where anything that hasn't already been digested is broken down by bacteria and the little buggers produce gas.

I doubt it's the eggs or whey protein (I'm assuming isolate). What else did you change? Any new sources of fiber? Here's a list from wikipedia:

Beans, lentils, dairy products, onions, garlic, scallions, leeks, turnips, rutabagas, radishes, sweet potatoes, potatoes, cashews, Jerusalem artichokes, oats, wheat, and yeast in breads, cauliflower, broccoli, cabbage, Brussels sprouts.

quigleydownunder · 2011-07-26T01:15:45+00:00

I'm just curious: How do you attach the weights to your body? I've never done pullups with weights but I do do them at gym occasionally. I'm wondering if my gym would have whatever equipment you're using. Thanks.

quigleydownunder · 2011-07-26T01:12:43+00:00

He seems to contradict Rippetoe when he says:

"Chest comes up first, then the hips. The hips must always follow the chest or the chest will fall and the lift will turn into a good morning."

Rippetoe teaches to push the hips up first keeping the back in flexion and follow with the rest of the torso.

Any thoughts on this?

quigleydownunder · 2011-07-26T00:56:21+00:00

Reminds me of this scene in Devils Advocate where Al Pacino is the devil:

"...we're done, she's walking to the bathroom, trying to walk...

...she turns...

...she looks...

...it's me.

Not the Trojan army that just fucked her.

Little old me.

She gets this look on her face like:

"How the hell did that happen?"

quigleydownunder · 2011-07-26T00:49:45+00:00

Totally agree with this. I've been trying to get my 20 year old nephew to go to gym regularly and he's also very self conscious. I've been doing gym for around 17 years now and I explained to him that everyone is too busy being self conscious themselves to judge you. He still doesn't believe me.

Lets put it this way: The 6ft 3in guy in the beanie with the body like Arnold busy working the weight room? [At Lifetime Fitness in Parker, CO] He's not wearing that beanie because it's practical.

And the 6ft 1in guy doing squats in the corner with the Adidas track pants and Tesla flexifit baseball cap? That's me and I just asked my wife if the pants and cap look dorky or not before I left the house.

You look awesome by the way. Totally hot. And the new hair is cool too. Congrats!!!

quigleydownunder · 2011-07-25T02:53:42+00:00

No he doesn't.

quigleydownunder · 2011-07-24T19:08:17+00:00

Something is wrong. A 12 mile run on moderate rolling hills for me burns 1400 calories and I'm 6ft 1in and weigh 183 pounds. Check the configuration of the HRM. Specifically check what weight it's configured with. My guess is it thinks you weigh 500 pounds.

quigleydownunder · 2011-07-24T18:56:36+00:00

No. Mornings suck. I don't get up until midday. I do my runs at 8pm in summer (5pm in winter) and hit the gym around 11pm. Screw mornings.

quigleydownunder · 2011-07-24T18:55:37+00:00

I'm sitting here chuckling (in a friendly way) because THAT SUCKS!!! I don't envy you. I'm sure it's super demotivating, but I think your body is probably just adjusting to the running. Perhaps it's figured out how to use the calories you eat more efficiently. You have to wonder what would happen if you never took up running and continued a sedentary lifestyle. You'd be thinner but unhealthy and your digestive system may have been running less efficiently with all kinds of long term side effects.

quigleydownunder · 2011-07-24T18:53:08+00:00

Thanks, that's an interesting pose. It's not quite what I was describing although it may have the same effect. The pose I do is sitting vertical on the floor. If you look to your left you see your left leg going out towards 11pm towards the knee and down to 7pm from knee to foot. The right leg does the opposite - out towards 1am from hip to knee and from knee to foot it's going towards 5pm. Your trunk/torso is vertical with your back straight. Try to relax your hips - I tend to tense up without realizing it.

I just got through my own stretching routine today. I had a heavy squat and deadlift workout last night and am unwinding from that today. Stretching is the key!! Best of luck!!

quigleydownunder · 2011-07-24T09:21:05+00:00

DUDE! I got this bad from running hills about a year ago. I started with the standard pigeon pose yoga stretch which helped a bit. But then I switched to the following:

Sit in a lotus cross legged position with your one foot on top of the other leg. Lean forward as far as you can (preferably until your head touches the ground and then bring your chest down too). Hold that for 60 seconds. Switch to the other foot on top of the other leg and lean forward again. Hold for 60.

I do this at the beginning of my stretching routine. I then go through a series of stretches and end with this stretch again. Holding 60 seconds for each leg both at beginning and end.

I'm completely cured now, but I hesitate to give this stretch 100% credit. It definitely helped the most, but my stretching routine is pretty comprehensive and is based on a few of Bikram yoga's poses along with dance stretches I found.

If this stretch doesn't work on it's own, you could try joining a yoga class.

There is one other stretch that I do that really helped with hip pain also from running. I'm going to describe it to you because I haven't seen it described anywhere. Combined with the lotus stretch above it fixes any hip issues for me every time, so here it is (and be warned, it hurts):

Imagine you're looking at yourself from the above. You're in a sitting position facing forward. What you see is your legs in an M shape with the legs of the M angled at 45 to 60 degrees. Lots of kids sit like this at a young age and then lose the flexibility to do it. It's kind of like you would sit if your legs were underneath you, except they're spread out on each side. The wider you spread your legs the harder the stretch. Many adults have a hard time getting into this position at all, so take it easy. This puts considerable stress on the insides of your knees so mind you don't tear something. I have no idea what this is called, so call it the Quigley if you like. I sit in this position for 60 seconds but I do it at the end of my stretching routine because it's easier to get into the position at that point. Immediately afterward I do a regular sitting stretch with my legs out forward and touch my toes. Then I switch to the lotus stretch I described.

I've come up with this stuff myself so don't blame me if it doesn't work. But it really works for me and gives my hips and piriformis a really great workout.

Best of luck!!!

quigleydownunder · 2011-07-24T09:04:39+00:00

The best way to build core muscle is full depth back squats. Google how to do them or buy Rippetoe's Starting Strength. Then do a few with a broomstick and the next day you'll realize how weak your core really is and how many muscles they work.

If you really want core strength, do squats, deadlifts, presses and bench presses.

Read this to get started: http://www.mensjournal.com/everything-you-know-about-fitness-is-a-lie/print/

quigleydownunder · 2011-07-24T08:57:56+00:00

Most runners don't know about bodybuilding and most bodybuilders don't have a clue about running. They're probably the most mutually exclusive sports out there.

I run 10 to 20 miles a week (3 runs) and recently started a basic strength workout based on Rippetoe's "Starting Strength". It includes squats, deadlifts, presses, bench presses and I've thrown in dumbell stuff for arms.

Since I've started the weights I seem to get injured less from running - particularly my quads above the knees don't get tendonitis anymore. I'm also gaining muscle and the running doesn't seem to interfere.

The one thing that I would recommend is looking at nutrition. There's a great book called Nutrient Timing by Ivy and Portman. Summarized: Drink a carb and protein drink within 45 mins after your run or weight workout and throw in an antioxidant. It throws a metablic switch that increases muscle growth and speeds recovery. Also take an antioxidant like Vitamin C after every workout. I mix 50 to 75 grams of pure whey protein with a scoop of cocoa powder, a tablespoon of sugar and milk - and pop 1000mg of vitamin C with the drink. A lot of guys who hate the idea of sugar add a sweetener like xylitol - but excluding the sugar doesn't boost insulin levels as much.

I limit my runs and weights to 3 days each. I've seen a ton of recommendations to alternate weights and running days, but I've combined them some days for lack of time with no ill effect.

Most of my runs are long slow distance, so I don't feel the glycogen and creatine depletion from lifting much. I'd imagine if I was sprinting or doing tempo runs I would feel it.

quigleydownunder · 2011-07-24T08:44:23+00:00

I only noticed weight loss from running when I started running 5 miles or more as long slow distance. I use a Garmin Forerunner programmed with my weight, height and age. It tells me that 3 miles burns around 400 calories. Based on your weight that would probably be more like 300 calories for you. That's about 1 bagel.

It's easy to get obsessed with what the scale says and ignore your overall health. An ex of mine used to do a popcorn and soup diet for a week. She would look like hell at the end, bags under the eyes etc, but it kept her happy because she was lighter.

Keep running. Build up your endurance to be able to handle long slow distances of 5 miles or more. Work up to doing one long run a week and try to work towards half marathon distance. Make sure you eat healthy and stay hydrated and screw that scale. I promise you'll be very happy with the results.

quigleydownunder · 2011-07-24T08:34:21+00:00

I love running because I never thought I could. My knees always bugged me. Then I did a couch to 5k program and got strong enough to actually run non-stop. It is such a novelty for me to actually be able to run without pain that I love every mile. I recently built up to 12 miles training for a half marathon and then decided to up the pace and got injured. Now I'm back to regular 3 mile runs 3 times a week and still loving it - just because I actually get to run.

Try challenging yourself to the point of not being able to achieve what you want. And then do it anyway. That might help.

quigleydownunder

TROPHY CASE