Archive for March, 2012

The Importance of Dietary Iron

Posted: March 17, 2012 in Nutrition

You cannot stress the importance of dietary iron for an endurance athlete.


  1. Glycolysis – breakdown of glucose
  2. Oxidation –  breakdown of fat
  3. Hemoglobin – red protein responsible for transporting oxygen
  4. Mitochondria – part of the cell where energy production occurs.
  5. Ventilation – movement of air in and out of the lungs.

In the body, fuels are stored in the cells near the mitochondria and contractile machinery of the muscle. However, there is next to no oxygen stored in the muscle. Muscle cells need oxygen in order to conduct glycolysis and oxidation. Once these two cellular process happen the muscle can use the broken down fuel reserves to produce work.

Revisiting the fact that there is next to no oxygen stored in the muscle.
Q: How is oxygen carried to the muscle?
A: Oxygen is carried to the cell via the oxygen transport system.

The Oxygen Transport System.
ventilation–>perfusion of the pulmonary circulation where hemoglobin is lying in wait to pick up the               oxygen–>pumping the blood through the heart into the organs and tissue–>aerobic metabolism–>waste carried out opposite it came

If you think back to high school, your biology teacher probably spoke about hemoglobin as little oxygen carrying trucks. These trucks require iron to attract the oxygen to get into their truck beds. Therefore, no dietary iron no oxygen transport capacity and good performance depends on hemoglobin capacity to do its job.

The Athlete
It is very common for endurance athletes to suffer from anemia due to the fact they use so much iron. It is important you get plenty of iron daily. It comes in most multi vitamins, but it is best to get it from a dietary source. Below are some of the signs of anemia, and some great foods that contain a large amount of dietary iron.

Things to Eat to Get Dietary Iron

  1. Red Meat
  2. Egg Yolks
  3. Dark Green vegetables
  4. Dried Fruit
  5. Iron-enriched grains, and cereals
  6. Mollusks
  7. Turkey or chicken giblets
  8. Liver
  9. Beans
  10. Artichokes

Signs of Anemia

  • Easy fatigue and loss of energy
  • Unusually rapid heart beat, particularly with exercise
  • Shortness of breath and headache, particularly with exercise
  • Difficulty concentrating
  • Dizziness
  • Pale skin
  • Leg cramps
  • Insomnia
  • Hunger for strange substances such as paper, ice, or dirt (a condition called pica).
  • Upward curvature of the nails referred to as koilonychias.
  • Soreness of the mouth with cracks at the corners.

Jalapeno Sticky Tenders

Posted: March 10, 2012 in Uncategorized

Just in time for March Madness; my Jalapeno Sticky Tenders are the perfect thing for a game day splurge!!


What You’ll Need.

  1.  3 lb Chicken Tenders/chicken wings
  2. 4 tbsp unsalted butter
  3. 1/4 cup Jalapeno or Pepper Jelly
  4. 2 tbsp honey
  5. 2 Jalapeno Chiles (seeded, and finely chopped)
  6. 1 tsp granulated garlic
  7. 1/2 tsp Paprika
  8. 1/2 tsp Chile Powder
  9. 1/2 tsp Cayenne Pepper
  10. Sea Salt
  11. Ground Pepper


  • Get the grill hot..medium hot.
  • Over medium heat melt the butter. Stir in the jalapeno jelly, honey, chilies, granulated garlic, paprika, chile powder, cayenne, and a pinch of salt and pepper.
  • Over medium heat grill the chicken tenders/wings for about 6 minutes.
  • Remove from the grill toss with the jalapeno mixture, and serve immediately.

Nutritional Information.

March Madness happens once a year, let’s not ruin it.

Other Tips.

  1. If you don’t have a grill use your broiler.

60 Days of INSANITY…Done!!

Posted: March 9, 2012 in Uncategorized

It has been sixty days of pure insanity. I am as sore today as I was the first day. Thank God that it is over! Seriously though I have has some pretty insane results check them out below.

In addition to the insane results below. I ran my first time trial of the season the other day and turned in a PR of 25:40. This is not impressive to most, including me, but I am happy with it considering I couldn’t run a 1/4 mile this time last year.

Some things I noticed while doing the time trial were my muscles didn’t tire, but my VO2Max was lower. Thus, I am stronger, but lost some oxygen uptake; I expected this. I am curious how quickly my VO2Max will come back, and how my times will be affected when I increase the VO2Max, and combine it with the new muscle power I have gained.

I don’t think this workout is for beginners, it is intense, and your should be in moderate shape before you make an attempt. I would suggest doing the warm up portion of month one for two weeks, or you’ll be so sore you won’t be able to move for three days at a time.

I’ll be doing it again next off-season, and plan on working it into my season schedule as well.

Fit Test
Date 2-Jan 3-Mar
Move Fit Test 1 Fit Test 5
Switch Kicks 122 181
Power Jacks 53 79
Power Knees 8 123
Power Jumps 56 67
Globe Jumps 6 3/4 9
Suicide Jumps 14 19
Push-Up Jacks 20 25
Low Plank Oblique 39 54
Weight 218 200
Body Fat %
Neck 15 1/2 14
Chest 43 39
Waist 40 37
Hips 45 41
Right Thigh 29 24
Left Thigh 26 23
Right Calf 17 16.5
Left Calf 16 15
Right Bicep 14 13
Left Bicep 13 1/2 13
Right Forearm 12 1/4 11.5
Left Forearm 12 11.5


Thanks for reading.


Posted: March 2, 2012 in Uncategorized

This is one of my favorite in season carb breakfast foods; well really pancakes are good for breakfast, lunch, and dinners. What I love most about this recipe is there is no added refined sugar, or butter. Additionally, the pineapple makes them so sweet and moist there is no reason to add butter or syrup.
The pancakes alone are a little off from the suggested macronutrient needs for endurance athletes, 55-65% carb, 15% protein, <30% fat, but they can be bolstered with a nice protein accessory like eggs, or Canadian bacon.

What You’ll Need

Eggs qty 2
Canola Oil cup  1/4
Milk cup 2
Crushed Dole Pineapple cup 1
Shreeded Carrot cup 1 1/2
Chopped Pecans cup  1/2
Baking Soda teaspoon 2
Wheat Germ cup  1/2
Iodized Salt teaspoon  1/2
Whole Wheat Flour cup 1 1/2
Ground Cinnamon teaspoon 1
Sunmaid Rasins cup 1


Most directions would call for sifting, and such. Do people really do that?

  1. Put in all the ingredients into a bowl and mix until well incorporated.
  2. Pre-heat a cooking surface.
  3. With a 1/4 measuring cup scoop the batter and place onto cooking surface.
  4. Cook until the bubbles on top begin to pop and do not fill back up with batter.
  5. When the bubbles pop and leave craters it is time to flip. After flipping cook for another minute or two until they are golden brown.
  6. Serve immediately.

Other Tips

  1. You can sub the canola oil for olive oil.
  2. You can save the remainder of the pancakes in the fridge or freezer, and pop them in the toaster for a quick breakfast during the week.

Nutritional Breakdown per Pancake.

  • 89 Calories
  • 4g Fat 39%
  • 3g Protein 12%
  • 12g Carbs 52%

Sand Baggers

Posted: March 2, 2012 in Uncategorized

Today I ran my first time trial to start the season. I didn’t expect to much; I have lost 20 lbs since the first of the year and have about 30 lbs to go to meet my weight loss goals for the year.

Time trial started at 5:00 a.m. the running group began to show up, same group I trained with last year, I noticed a lot of new people showing up, and these people looked like some running freaks. Richard, the guy who host the group, began to line us up. Everyone began to tell him they would run the trial in 24-27 minutes. I thought cool I won’t look like a chump.

Richard sent me out first bc/ I know the course, we run 5 laps around a local high school. When I finished lap one I looked over my shoulder, and was holding my place well. I don’t know what happened, but half way through the second lap everybody began to blow right by me. As my good friend Drew passed me he stated “WTF these people are fast” I stated back “yes they are some sand bagging SOBs”

They all finished in under 24:00, most finishing in under 20:00. I logged a PR of 25:40, not bad for carrying an extra 30 lbs.

So, the question is to you experienced runners. What happened?

I did not run out of gas.

Did these experienced runners hold back for 2.5 laps to see how they felt and then pick up the pace?

Some input on different strategies would be great, as I have never been coached.