Posts Tagged ‘paleo’

Today’s run was a 3 miler. 1 mile easy, 1 mile of fartleks, 1 mile easy.


Fartleks are a great way to work a little speed work into your training without the significant stress and fatigue that a threshold run or intervals might create.

There are many variations on the fartlek theme, some calling for random bursts of faster running throughout your entire run, while others are slightly more structured calling for specific increases in pace followed by specific recovery periods.

Regardless of which method you choose, fartleks are a fantastic tool.  The relatively short duration of faster pace will help improve neuromuscular coordination as well as improve aerobic fitness.  Instead of locking your legs and lungs into another stale, easy run, consider adding fartleks to your arsenal for increased fitness, strength and endurance without substantial risk.

After completing my post run cool down routine it was time to refuel and I did so in grand style. Whole wheat pasta, omega -3 scrambled eggs, black olives, avocado and bacon.

For those of you who know I follow a Paleo or Primal diet guideline, I have no problem admitting that my motto regarding my food choices is, “I’m 90 paleo, 90% of the time.”

90% paleo, 90% of the time



Detailed training log for the week is here.

Below is a collection of bits and pieces from around the web that may help your running efforts.

I follow a primal/paleo nutrition structure, so I’m a meat lover.  But I never let that get in the way of taking good information from a great resource.  50 Lessons Learned from 50 Days of Running by Matt Frazier over at is full of humorous and instructive insights.  One of my favorites:

16. You can get by with three pairs of running shorts if you do laundry once a week, by washing them in shower with you after your run. After one shower wash, though, the funk becomes impervious to anything but the heavy artillery.

Joe Friel has a great post regarding mental toughness.  He cites an article from the Harvard Business Review that summarizes the results of interviews with Olympic medalists. Common characteristics of the mentally tough:

  • have the ability to psychologically manage pressure
  • pay meticulous attention to goals
  • have a strong inner drive to stay ahead of the competition
  • be internally rather than externally focused
  • be self-directed
  • concentrate on excellence
  • not be distracted by others
  • shrug off their own failures
  • be masters of compartmentalization in their lives
  • rebound from defeat easily
  • never self-flagellate
  • have a relentless focus on the long term attainment of goals
  • carefully plan short-term goals
  • never stop striving for success
  • reinvent themselves following a success
  • celebrate their wins
  • analyze the reasons for their success
  • be very confident of their abilities

Many beginning runners receive the advice to focus on gradually increasing the distance of their long, slow run each week, with little to no focus on improving speed or tempo.  Brian Martin, running coach, competitor and author challenges this conventional wisdom in a recent post over at

The key for beginners is to not max out on lots of long, very slow running training. Remember working on your strength, coordination and technique is just as important as building fitness. If you’re worried you can’t do enough volume to stay fit and not get injured, then cross training in the pool, on a bike or rowing machine is a great supplement.


I hope all of you had a great training week and look forward to hearing about your links, websites and resources for improving your running, fitness and life!




Reviewing my previous posts caused me to realize that I’ve been boring you to tears with the sob story of my Achilles tendon injury.  Let me apologize and lead us down a new path by adding the last word regarding that issue.  As of today I am taking an anti-inflammatory for recent swelling and pain, despite roughly 10 days of variations on the RICE theme.  Until I am running again or diagnosed with a condition requiring surgery, I’ll refrain from discussing the topic again. Woo-hoo!

It’s been a busy week and I can happily proclaim that it was productive, hectic, joyful and relaxing all at the same time.

Pacuare River, Class IV rapids

My wife and I made a white water rafting trip down the Rio Pacuare to celebrate our sixth wedding anniversary two weeks ago.  It was by far the best organized and most enjoyed trip we’ve made since living in Costa Rica.  The journey to the river took us by the Volcan Turrialba, one of the many volcanoes in Costa Rica, and one of several that are active.  On our way to the rapids it was spewing a solid column of grey-white ash and smoke.  Apparently what we saw was just a prelude, as the volcano finally blew its top last week.  Woo-hoo!

Turrialba Volcano erupting

On Tuesday I made a flight back to the United States to spend a few days in Miami.  A few times per year I return to knock out early Christmas shopping, grab a few birthday gifts, as well as more mundane tasks such as paying my respects to the banking industry, accountants, lawyers and the such.

The commute from my home in San Jose to the Juan Santamaria International Airport traverses the General Cañas Highway, which is the primary transportation route for all traffic connecting the city to the airport and beyond.  According to the Public Works and Tranportation Administration (MOPT) the highway will need 3 weeks of repairs and advised daily commuters to either “work from home or take a vacation.”  Welcome to life in Costa Rica!

Highway sinkhole in Costa Rica

According to government officials a tree clogged the sewer system that lies beneath the highway.  Coupled with massive run-off from the recent down pours of the country’s rainy season, the duo proved too much for the road to withstand causing the collapse.

I arrived at the airport at 5am for my 7:15am flight and missed the sinkhole disaster by roughly 12 hours.  Woo-hoo!

My 4 days in Miami had a few bumps in the road that mostly revolved around lost or dishonest taxi drivers and their upscale, car service counterparts.  The positives however far outweighed the minor annoyances.

I’ve been a follower of the Primal Blueprint for roughly 5 or 6 months and love the results.  But I don’t shy away from enjoying any food options when they are opportunities that present themselves few and far between.  Miami is well known for its large Cuban population, and they bring a lot to the table.  Pun fully intended.

Sergios Cuban Food

I didn’t eat both of those delicious sandwiches but I easily could have!  If you are ever in the mood for a great sampling of Cuban cuisine, Sergio’s is the place to go in Miami.

The highlight of the week however had to be my trip to the new, Miami Marlins baseball stadium.  Marlins Park opened to usher in the 2012 MLB season.  The park seats 37,000 fans, has a retractable roof, swimming pool, and a diverse choice of food vendors that include everything from traditional hot dogs and hamburgers, to kosher food, bbq, seafood, latin fare, pizza, and even a gluten-free vendor.

I purchased the tickets for the game a few days in advance after viewing one of Groupon’s local deal emails.  Offering 58% off regular prices for a variety of seating options the discount was a great way to sit in seats I otherwise would not have purchased.

Spending an evening with great friends, while reminiscing about days gone by, drinking a few beers and watching the home team hit consecutive home runs to win the game is an experience that  beats most.

Miami Marlins Park

When we are down in the dumps about something, like not running for 10 days due to some mystery Achilles injury, it’s easy to start feeling jaded and cynical about things.  But it’s vital to remember that most of our sufferings are trivial in the greater scheme of life, and if we open our eyes and hearts there are plenty of great experiences waiting to be had.


Yesterday I injured my Achilles tendon during a 5k recovery run through the rolling hills of my local neighborhood of Curridabat, located in San Jose, Costa Rica.   Today was day 1 of an unknown amount of rest and recovery.  After the first 15 hours of rest, ice, compression and elevation I can, without hesitiation, proclaim, “I am bored!”

Honestly, the day followed a fairly normal routine of following up on emails for my business, wasting too much time perusing Facebook and an assortment of strength training, running and Paleo diet websites, as well as an errand or two taking me to the local supermarket, Auto Mercado.

My state of mind, however, had me in the dumps, and I needed to dig deep into the motivational well to lift my spirits.

And what better way to do it?  Tilapia and shrimp sauteed in olive oil, garlic, butter and lemon pepper.  A small side salad of tomato, avocado and black olives.  Not included in the photo are several generous glasses of Casillero del Diablo’s tasty Malbec from Chile.

tilapia, shrimp, avocado, tomato, black olives

A delicious meal that mostly falls within the Paleo guidelines, minus a small amount of Black Swan Hot sauce.