The two foes of human happiness are pain and boredom.
–Arthur Schopenhauer

I beg to differ with Mr. Schopenhauer — at least, on this point.  I’d have to substitute willful ignorance for pain.   I guess everyone has the right to conceive their own version of hell, though.  But anyway…

We had company blow in late last night and early this morning.  Here’s a picture of her — in all her big, bad and ugly glory:


We’re used to this kind of unruly houseguest here in the Carolinas; doesn’t mean, though, that we care very much for them.  On the bright side, the wind and rain did make for some fantastic hibernation weather this morning, and I certainly took advantage by knocking down some serious Z’s.  Problem is, though, my yard is completely trashed, so I know what I get to wake up to tomorrow morning.  Ah, the joys of home ownership.

The weather cleared up by the afternoon, so I braved game-day traffic on the fixie and made my way past the Dowdy-Ficklen tail-gaters to the track.  I’d rounded the curve on the day’s first 200 meter sprint just as ECU scored their first touchdown (on the way to a 24 to 3 victory over WVU, by the way).  This was a short, intense and wholly unexpected/spur of the moment run.  I even made it home in time for the start of the second quarter.

My workout, not counting the fixie ride (kinda hard to quantify that) consisted solely of tempo work on the track.  I didn’t even attempt to get on the field, as I figured it would be little more than mush.  By the way, I use the terms tempo and repeats  interchangeably.  Both mean that I’m attempting to sprint a said distance (in this case, 200 meters) under a certain time, with a specific amount of rest between sets.  I didn’t bring a watch with me today, so I had to rely on feel for the run and rest times.  I ended up doing 5 x 200m repeats with approximately 1 minute’s rest between runs.  I opted to go out pretty hard in the sprint and take a longer rest between sprints, thereby working more of my top-end speed ability.  Another option would have been to govern the sprint effort a bit and shorten the rest period (or do more sprints with the same, 1-minute rest period), thereby working “prime” or repeat ability.  I’ll talk more about this concept — working top-end (or, pinnacle) ability, as compared to repeat (or prime) ability — when I discuss my theory of when to terminate a set or workout.


In Health,


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Keith Norris is a former standout athlete, a military vet, and an elite strength and conditioning expert with over 35 years of in-the-trenches experience. As a serial entrepreneur in the health and wellness space, he is an owner, co-founder and Chief Development Officer of the largest Paleo conference in the world, Paleo f(x) . As well, Keith is a partner in one of the most innovative lines of boutique training studios in the nation, Efficient Exercise. He’s also a partner in ARXFit training equipment, and a founding member of ID Life. In his spare time, he authors one of the top fitness blogs in the health and wellness sphere, Theory To Practice.


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