3 Swim Workouts for Runners


(info about the Lexington Athletic Club pool HERE)

There’s only so many miles that you can run in a week. At some point, no matter how fast or fit you are, your body will break down from the repetitive stress that running places on the joints of the lower extremities.

The good news: To get faster, you don’t necessarily have to run more miles. Yes, you’ll still need to run for the majority of your training, but supplementing with other activities is a good way to take your running to the next level without risking injury.

Instead of piling on the miles, incorporate swimming into your training regimen to improve your strength, aerobic fitness and flexibility, all without placing any additional impact stress on your knees and ankles.

More: An Injury-Free Approach to Cross-Training

The Cross-Training Solution

Swimming is a great way to recover in between hard days of training. You’ll still get an excellent aerobic workout and train different muscles that will help with your running economy. It can also help strengthen your lungs through hypoxic training, improve ankle flexibility, and allow you to boost your weekly training volume without risking injury.

If you aren’t sure how to include swimming into your running routine, try swapping out an afternoon recovery run or a 4-mile morning jog with quality time in the pool.

Try these three swim workouts to train smarter and get faster.

More: Cross-Training Marathon Plan

Workout #1: The Puller

A good way to let your legs recover is to use a pull buoy on your main swim sets. It will allow your legs to recover and make your upper body do most of the work. This is a great workout to try after a morning session at the track.

Warm-up: Swim 400 meters at an easy pace.

Main set: Complete 6 x 200 pull builds. Increase your speed every 25 meters. Start slow and finish with a sprint.

Cooldown: Swim 400 meters without the buoy at a recovery pace.

Workout #2: Lung Builder

This exercise will strengthen your lung capacity by limiting the number of breaths you take during the set.

Please note: Do not hold your breath during this exercise. Instead, practice controlling your breath so that you exhale slowly when your face is in the water. Take a controlled breath as indicated below.

Warm-up: Swim 200 to 400 meters at an easy pace.

Main set: Complete 12 x 100 meters. For the first 25 meters, take a breath every three strokes. From 25 to 50 meters, take a breath every five strokes, and from 50 to 75 meters, take a breath only every seven strokes. Sprint for the last 25 meters of the set.

Cooldown: Swim 100 to 200 meters easy.

More: 7 Cross-Training Exercises for Runners

Who’s swimming laps today? ••• Repost via @parapentbob

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Workout #3: The Kicker

The kick in swimming works to strengthen the hip flexors, IT band and hamstrings without adding the pounding you would get on the road. If you want to increase your ankle flexibility during this workout, use a pair of short-nosed flippers.

Warm-up: Swim 200 to 400 meters easy.

Main set: Complete five sets of the following interval: 50 meters easy, 100 meters fast kick, 50 meters easy, 100 meters fast swim, followed by 15 to 20 seconds of rest. Repeat.

Cooldown: Swim 200 to 400 meters at a recovery pace.

You’ll notice that these workouts are only 1600 meters in length. For a swimmer, 1600 meters isn’t much, but for a runner it should be more than enough. You’ll stretch your legs and get in a great cardiovascular and muscular workout.

More: 10 Running-Specific Strength-Training Exercises



CrossFit in Lexington, KY

LAC CrossFit at Lexington Athletic ClubIMG_7820

Perhaps you’re a member at another CrossFit box in the Central Kentucky area, but you need an indoor pool, track, sauna, etc. for training through the winter or to get ready for the CrossFit season.   Now’s a great time to get a short term membership at LAC CrossFit  (located in Lexington Athletic Club) and take advantage of all the benefits that a mega-globo-gym offers.

Click link for more details!

Members from CrossFit Maximus, CrossFit 859, Man-O-War CrossFit, Big Blue CrossFit, CrossFit Unbridled (and any others) are all welcome to join LAC CrossFit/Lexington Athletic Club this winter and take advantage of this limited time offer!

(you might be surprised with how many people you recognize from your box that are already training at LAC) 😉


#Repost @kittyfittcityyy #lexingtonathleticclub ・・・ #latergram I’m tellin’ y’all, a #nightswim is life.

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How many hours of open gym does your #crossfit have?

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Perfect for Helen WOD

Perfect for Helen WOD

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How to Get Big and Strong Without Becoming a Mess

via SpotMeBro and Mark Sisson

To gain muscle, we’re told to eat everything in sight. We’re told to drink a gallon of milk a day, or to pour olive oil over a pizza before eating the entire thing in one sitting, or even to eat fast food for every meal – all in the indiscriminate pursuit of mass. Okay, eating that way will get you bigger. And it will make you stronger, so at least some of that mass is muscle. But at what cost? You’ll just have to go on a “cut” to eliminate the bulk you don’t want to keep while taking care not to dip into the bulk you do want. It can certainly work, but what if there were a better way?


I say, get it right the first time. Eat a sensible, biologically-appropriate diet that provides the macro and micronutrients your body needs to build muscle without accumulating excessive body fat. I won’t comment on the type of lifting you should be doing. Anyone reading this blog likely already knows the importance of multi-joint, compound lifts like squats, deadlifts, dips, and presses. So keep doing that.

You guys know about protein. Eat lots of it. You’re probably already doing that, so just keep it up. But don’t stick to plain chicken breasts and lean steak. Those are fine sources of essential amino acids, but when you focus solely on lean meat you avoid lesser known nutrients that also promote anabolic signaling, assist recovery, and support the health of your joints.

Don’t avoid fatty cuts. Our bodies require saturated animal fat to produce sex hormones like testosterone, while low-fat diets lower circulating androgen levels. And the cholesterol in foods like egg yolks and animal fat can directly increase muscle strength and size by upregulating testosterone levels – as long as you’re actually exercising and giving your body the stimulus it requires to utilize the cholesterol. Eat whole eggs and fatty steaks. Cook with butter and coconut oil.

Eat gelatinous cuts and save your bones for broth. Often dismissed as a “useless” protein for its lack of essential amino acids, gelatin is actually vital for anyone looking to lift heavy and put on lean mass. For one, gelatin is protein sparing, meaning it provides amino acids that would otherwise be drawn from your regular protein intake. With gelatin in your diet, the other protein you eat “goes longer.” And two, lifting places a lot of stress on the joints while gelatin has been shown to alleviate joint pain. This isn’t surprising, since gelatin comprises the connective tissue – cartilage, tendons, fascia – in and around our joints. One particular amino acid found abundantly in gelatin – glycine – also promotes better sleep, which is probably the most anabolic non-food nutrient a lifter needs. Sleep is where we recover and where we grow. Eat oxtail stew, beef/lamb shanks, ribs, and make bone broth on a regular basis. Don’t throw out your chicken carcasses or rib bones.

Eat liver. Classic bodybuilding diets almost always included liver (or dessicated liver tabs), also known as nature’s multivitamin, because they were the most abundant source of preformed vitamin A/retinol. Retinol is a vastly underrated anabolic nutrient that’s necessary for testosterone production and muscle protein synthesis. Plus, protein metabolism exhausts retinol stores, so the more protein you eat, the more vitamin A you’ll need to keep your stores topped up. Liver once or twice a week will do the trick and keep you from overdosing on retinol. You can eat poultry liver more often than beef, lamb, or pork liver, since the former is lower in vitamin A (but higher in iron).


Another photo of Mark at age 58.

Feed your gut bacteria, too. You’ve probably heard about the importance of having healthy gut bacteria, who outnumber human host cells by 10 to 1. That means you’re more bacteria than you are you. And although most of the focus has been on how gut health determines digestion, immunity, and various allergies and food intolerances, emerging science is showing that certain species of gut bugs – including ones found in human guts – can convert glucocorticoid (stress) hormones into androgens. The best way to feed gut bacteria is with a diverse, plant-rich diet full of soluble fibers, phytonutrients, and resistant starch (green bananas, cooked and cooled potatoes, raw unmodified potato starch – works well in smoothies).

There are also some non-food related aspects of your life that, if integrated, can promote muscle and fitness gains.

Walk. Seriously, I know it takes a long time and it’s not exciting or intense, but walk as much as you can. Shoot for at least a couple miles a day, preferably spread out. Walking isn’t “cardio,” because it’s so low intensity. It won’t dampen your gains. Hell, it will actually improve them by shifting your autonomic nervous system away from high-cortisol, high-alert sympathetic mode over to high-testosterone, chilled out parasympathetic mode. If we want to recover from our workouts, we need to be in that parasympathetic space. Another good time to walk is immediately after a hard training session. Fatty acids will have been liberated from your fat stores, and a 30 minutes or so brisk walk should utilize at least a few of them. Shoot for 10,000 steps a day. Take frequent, short walking breaks from sitting.

Get sunlight. Sun doesn’t just feel good on your skin. It’s good for you. When UVB rays hit our skin, we begin producing vitamin D, a prohormone that acts as precursor to steroid hormones like testosterone. And if you can swing it, go nude and spread ‘em. An old timey study from back when scientists could research all sorts of wacky premises showed that full spectrum UV light applied directly to a man’s testicles increases testosterone. In the absence of sun, vitamin D supplements are good compromise and have also been shown to increase testosterone levels. However, sun exposure also has other benefits not provided by supplementation, like promoting the release of nitric oxide, which can lower high blood pressure and improve vascular function.Depending on your skin color,ten to thirty minutes of midday sun, shirt off, shorts hiked up (or full nude) will provide the necessary benefits without damaging your skin. Avoid burning.


Mark is determined to help you look like this when you hit your late 50′s.

My recommendations probably don’t conflict with your current regimen, but they may require that you leave your comfort zone and try some new foods and develop some new habits. Good luck. I hope these work for you as well as they’ve worked for me and my readers.

Mark Sisson is the author of a #1 bestselling health book on, The Primal Blueprint, as well as The Primal Blueprint Cookbook and the top-rated health and fitness blog He is also the founder of Primal Nutrition, Inc., a company devoted to health education and designing state-of-the-art supplements that address the challenges of living in the modern world.

Winter Triathlon Training

Where’s the best place to triathlon train in Lexington?IMG_7820

Lexington Athletic Club!  …Especially in the winter offseason!

Olympic size pool?  Check!

longest indoor running track in Kentucky?  Check!

Spin classes?  Check! (12 per week and their included!)

CrossFit and cross-training? Check! (CrossFit Boot Camp classes are included too!)

And check this out:  You can join now on a four-month short-term winter membership for as low as $225!


P.S. You can “TRI” before you buy!  Click HERE for a FREE 4 DAY pass!


LAC CrossFit: Great equipment and a great training space…at a GREAT price!!!

Eleiko bars, Rougue Infinity Rig, Prowlers, sleds, lifting platforms, a turf field and even an outdoor training area!

Join NOW for less than $1 a day and get 3 months FREE!



















































































Free Four Day Pass!

Complimentary Four Day Pass!

Why its important to be active every day











full size HERE

How to Motivate Yourself: 3 Steps Backed By Science

via  LINK

You make goals… but then you procrastinate.

You write a to-do list… but then you don’t follow through.

 And this happens again and again and again. Seriously, what’s the problem?

Why are we so good at thinking of what to do but so terrible at actually doing those things?

The problem is you’re skipping an essential step. Here’s what it is…

The Mistake Every Productivity System Makes

Productivity systems rarely take emotions into account. And feelings are a fundamental and unavoidable part of why humans do what they do.

We can’t ignore our emotions. Because of the way our brains are structured, when thought and feelings compete, feelings almost always win.

And we can’t fight our feelings. Research shows this just makes them stronger.

Via The Antidote: Happiness for People Who Can’t Stand Positive Thinking:

…when experimental subjects are told of an unhappy event, but then instructed to try not to feel sad about it, they end up feeling worse than people who are informed of the event, but given no instructions about how to feel. In another study, when patients who were suffering from panic disorders listened to relaxation tapes, their hearts beat faster than patients who listened to audiobooks with no explicitly ‘relaxing’ content. Bereaved people who make the most effort to avoid feeling grief, research suggests, take the longest to recover from their loss. Our efforts at mental suppression fail in the sexual arena, too: people instructed not to think about sex exhibit greater arousal, as measured by the electrical conductivity of their skin, than those not instructed to suppress such thoughts.

So what does the unavoidable power of feelings mean for motivation?

In their book Switch, Chip and Dan Heath say that emotions are an essential part of executing any plan:

Focus on emotions. Knowing something isn’t enough to cause change. Make people (or yourself) feel something.

We need to think to plan but we need to feel to act.

So if you’ve got the thinking part out of the way – how do you rile up those emotions and get things done? Here are three steps:

1) Get Positive

When do we procrastinate the most? When we’re in a bad mood.

Via Temptation: Finding Self-Control in an Age of Excess:

So procrastination is a mood-management technique, albeit (like eating or taking drugs) a shortsighted one. But we’re most prone to it when we think it will actually help… Well, far and away the most procrastination occurred among the bad-mood students who believed their mood could be changed and who had access to fun distractions.

Meanwhile, research shows happiness increases productivity and makes you more successful.

What does the military teach recruits in order to mentally toughen them up? No, it’s not hand-to-hand combat.

It’s optimism. So how do you get optimistic if you’re not feeling it?

Monitor the progress you’re making and celebrate it. Harvard’s Teresa Amabile‘s research found that nothing is more motivating than progress.

Via The Progress Principle: Using Small Wins to Ignite Joy, Engagement, and Creativity at Work:

This pattern is what we call the progress principle: of all the positive events that influence inner work life, the single most powerful is progress in meaningful work; of all the negative events, the single most powerful is the opposite of progress—setbacks in the work. We consider this to be a fundamental management principle: facilitating progress is the most effective way for managers to influence inner work life.

(More on how to get happier here.)

Okay, so negativity isn’t making you procrastinate and holding you back. But what’s going to drive you forward?

2) Get Rewarded

Rewards feel good. Penalties feel bad. And that’s why they both can work well for motivating you.

Research shows that rewards are responsible for three-quarters of why you do things.

Via The 100 Simple Secrets of Successful People:

Researchers find that perceived self-interest, the rewards one believes are at stake, is the most significant factor in predicting dedication and satisfaction toward work. It accounts for about 75 percent of personal motivation toward accomplishment. – Dickinson 1999

So treat yourself whenever you complete something on your to-do list.(Yes, this is how you train a dog but it will work for you too.)

Having trouble finding a reward awesome enough to get you off your butt? Try a “commitment device” instead:

Give your friend $100. If you get a task done by 5PM, you get your $100 back. If you don’t complete it, you lose the $100.

Your to-do list just got very emotional.

(More on how to stop procrastinating here.)

So you’re feeling positive and there are rewards (or penalties) in place. What else do you need? How about nagging, compliments and guilt?

3) Get Peer Pressure

Research shows peer pressure helps kids more than it hurts them.

(And face it, you’re still a big kid, you just have to pretend to be an adult most of the time — and it’s exhausting.)

Surround yourself with people you want to be and it’s far less taxing to do what you should be doing.

Via Charles Duhigg’s excellent book The Power of Habit: Why We Do What We Do in Life and Business:

When people join groups where change seems possible, the potential for that change to occur becomes more real.

The Longevity Project, which studied over 1000 people from youth to death had this to say:

The groups you associate with often determine the type of person you become. For people who want improved health, association with other healthy people is usually the strongest and most direct path of change.

And the research on friendship confirms this. From my interview with Carlin Flora, author of Friendfluence:

Research shows over time, you develop the eating habits, health habits and even career aspirations of those around you. If you’re in a group of people who have really high goals for themselves you’ll take on that same sense of seriousness.

(More on the science of friendship here.)

So we’ve got all three methods going for us. How do we wrap this all together and get started?

Sum Up

Got today’s to-do list? Great. That means the most rational thing to do now isstop being rational. Get those emotions going:

  1. Get Positive
  2. Get Rewarded
  3. Get Peer Pressure

You can do this. In fact, believing you can do this is actually the first step.

What’s one of the main things that stops people from becoming happier? Happiness isn’t part of how they see themselves so it’s harder to change.

Think of yourself as a motivated, productive person. Research shows how people feel about themselves has a huge effect on success.

Via The 100 Simple Secrets of Successful People:

For most people studied, the first step toward improving their job performance had nothing to do with the job itself but instead with improving how they felt about themselves. In fact, for eight in ten people, self-image matters more in how they rate their job performance than does their actual job performance. – Gribble 2000

Still unsure if you’ll be able to beat the procrastination demon? Then skip right to #3, peer pressure.

Forward this post to at least two friends and start holding each other accountable.

Now you’ve got something outside of yourself that’s watching and motivating you. And everything is easier — and more fun — with friends.

LAC cycling class app

Here’s a LINK to download the ICG app that compliments Lexington Athletic Club’s new spin bikes and programming.

Learn more about the app HERE.









New bikes are here! For details on the bikes and new programming, click on link in profile!

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