Threw away my Hoka One One Bondi 4s because of excessive sole wear rendering them unwearable and unusable
November 18, 2017
I just dropped my bought-from-new Hoka One One Bondi 4 running shoes into the garbage. They’re unwearable. Not even give-away-able. I can’t wear them because, unlike on the Bondi 3s that have durable outsoles protecting both the forefoot and the heel, the Bondi 4 has midsole material under the outside of of each forefoot, resulting, after a while, in a big divot. I can’t even walk in them anymore no matter how maximalist high-stack the Hoka Bondi’s cushion is.
If you’ll take a look at the following photo of my daily drivers, this everyday pair of older, used Hoka One One Bondi 3 running shoes, you’ll see that there’s plenty of durable hard rubber outsole material in all the high-wear areas. I really do wear these Bondi 3s every day and they look a lot better than they smell, believe you me.
One of the best things about all of Hoka One One’s running shoes is the midsole material. The plush white midsole foam is even used in the outsole on many Hokas. I really don’t mind it when Hoka uses its soft, marshmallowy, midsole material if the result is flexibility and lightness; however, it shouldn’t come in the way of the durability. Lots of people who buy the Bondi series of shoes do it for walking as much as for ultramarathons.
And, at $150/pair, assuming that customers will replace them the moment they start wearing into discomfort is foolish: people are always going to wear the crap out of their $150 top-tier runners–just like I can and I do with my fleet of Bondi 3s that I bought lightly-used off of eBay. And, as you know, I’ve always preferred the Hoka One One Bondi 3 for all the durability and smart design. I have yet to try out a pair of Hoka One One Bondi 5s but I hope they’ve solved this problem; if not, I’ll keep on buying Bondi 3s or I’ll try out some other Hoke One One models.
If you have any recommendations, please let me know.
My keto diet has killed my appetite and hunger dead
November 18, 2017
I have been eating according to the keto diet for eight days, according to /r/keto on reddit. After a little more than a week, my appetite has really been suppressed and it’s taken a lot less keto-friendly food to sate my hunger.
I’m not at all like by buddy Mark Harrison who needs to be reminded to eat at all every couple days when he starts to get headaches and become irritable. All his friends know the panacea to his distress is food: “Mark, have you tried eating today?” No, I’m the antithesis of guys like that. Me, more like: feed me Seymour!
It’s really weird. Not only that but with just ~530 calories in once meal with 75% fat, 20% protein, and 5% carbs, I’ve started feeling over-stuffed, like that feeling you get after a real Thanksgiving stuffing.
I have also heard things like, “man, I was so sick and tired of stuffing down sausage and bacon” from people back in the day on Atkins.
And I’m not the only one. “What works for me may not work for you, but what I did was not worry about calories until I hit Ketosis,”
Mrdirtyvegas shared with me, “Once I hit Ketosis I’m able to eat 1600kcal a day and not feel hungry between breakfast, lunch and dinner. Previously if I only ate 1600kcal a day, I would feel like I was starving. I was putting back about 2500-3000kcal before keto.”
Maybe the keto diet is the food/nutrition version of making the bad teen you caught smoking cigarettes smoke the whole pack, the entire carton: that’ll show you, piggy!
Now I understand why a ketogenic diet and intermittent fasting (IF) go hand-in-hand. I have a fridge filled with bacon and spinach and slow-cooked beef and mayo and blue cheese dressing and cheddar cheese and even alfredo sauce and dozens of organic eggs and it kind of makes me feel sick to think of eating them.
I think the ketogenic diet is sort of nutritional judo: yes, it may very well teach your metabolism to get its energy from stored and consumed fat instead of from carbs and sugars but it also triggers even the most stubborn “I’m full, I’m satiated” triggers even from those of us, like me, who are happy to graze all day like a cow.
Before I go on, the most important thing to overdo on the ketogenic diet is water consumption. Drink way more water than you consume anything else. Do you want to get gout or gallstones or any harm to come to your liver or kidneys? No! So, be sure to keep drinking more water than you really want. Consider gulping water when you’re in the shower (why not!). Don’t drink tea of coffee like water as they’re diuretics. You can have them, but water–not juices or diet sodas or sports drinks–is your one and only friend.
I was going to really commit to keto but I wasn’t feeling like any sort of IF–or even proper fasting–would actually be viable, but now, I think that I could probably only eat from around 7AM until around 3PM in the afternoon. It’s called the 16:8 diet and can be moved around anywhere: noon until 8PM, etc. For me, getting an early breakfast (7:30AM) and then a late lunch (2PM) can work really well for me and my lifestyle.
I am tired of being fat. I have heard amazing things in the past about the Atkins diet and now about the Keto diet. It’s Atkins on steroids. According to Wikipedia, “the ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that . . . forces the body to burn fats rather than carbohydrates.” I first discovered it on Reddit, /r/keto.
As I lurked, folks from all over were getting amazing results. Dropping weight and eating as much as they needed to feel sated, satiated, satisfied, full. Upon further inspection, this completely counter-intuitive, suicidal way of eating seemed to solve a lot of health issues, bringing the dedicated into line with their cholesterol, their blood pressure, their insulin and sugar spikes, and their personal energy.
I then jumped into The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting by Jimmy Moore, Dr. Jason Fung; The Obesity Code: Unlocking the Secrets of Weight Loss by Dr. Jason Fung; Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet by Eric C. Westman MD, Jimmy Moore; and The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle by Amy Ramos.
My ex-girlfriend swears by keto. I don’t know how she does it as a vegetarian. The macros for keto are 5% carbs, 20% protein, and 75% fat. That’s a lot of fat and so little carbs for a vegetarian life unless that life is 33% eggs, 33% butter, and 33% olive oil. But, for others, there’s a lot of animal fat built into the diet. According to envelopepusher, “I buy KerryGold salted butter and eat it plain, or melt it in some beef broth.” This is how most folks in ketosis are eating if they’re eating keto.
Here’s an example of a recipe that Apecks suggested I use to dilute all the protein in chicken thighs–and this is typical of a keto hack, “I would maybe try taking the thighs, slitting them in half, stuffing them with a mozz/cream cheese/gouda mix, then closing them up and wrapping them in bacon. Or you could separate the skin some and stuff the cheese in between the meat and skin. Make a sort of chicken thigh bacon cordon bleu. That’s just me though.” In short, “Add bacon. And butter. And cheese.” That’s a lot of fat.
Not only have I embarked on a diet that limits my carbohydrate consumption to only 5% but I have embarked on a diet that also limits the amount of protein. It’s a diet in which I must dilute all the carbs and proteins in my diet so that, by the end of the day, I’ve diluted them down to only 5% and 20% respectively. The rest is fat. I’ve gotten some pretty great advice from reddit, however.
When I made a dozen slow-cooked skin-on chicken thighs in my crock-pot, I was pretty pleased with myself. When I went to input them into My Fitness Pal, there was very little fat even with the skin in comparison to the bomb of pure protein they contained.
Earth_echo suggested that I “brown some sausage and throw some in there with the chicken to dilute the protein. Chicken has 10 g protein per ounce and sausage has 4 g of protein per ounce. Chicken is one of the highest protein meats you could eat, which is why you’ll often see bodybuilders eating tons of it.”
And Otto-Didact added, “Alfredo is your friend. Reduce the amount of chicken, take up the difference with Alfredo. That’ll balance it right up.”
According to szorg, “Protein is a goal, fat is a lever – you only need to eat fat to satiety. Also… butter it. Oil it. Fatten it up.”
This keto diet really spins my head around. I guess I have passed the first test: can I make it a week? Yes. Have I died yet or had a stroke or a heart attack? Not yet. Am I in ketosis? I don’t know.
I don’t have the test. But I am going to continue on it through the holidays and maybe until my birthday in March. One this it’s done is made me sober (I don’t have a problem at all stopping drinking, but I hadn’t wanted to) so I don’t drink anything but lots of water, some black coffee, a little whole milk, and maybe some original almond milk. That’s it for beverages.
I try to eat as many fresh vegetables as I can without killing my carbs for the day. So many people on reddit have said that thinks like romaine, brussel sprouts, asparagus (which I am having tonight) and spinach are just dandy in any quantity because they’re good for you, have fiber and vitamins, and because “nobody’s complained of getting fat from eating too many vegetables.”
Oh, and I guess I’ve completely given up fruits as well. In addition, of course to breads, cakes, candies, ice creams, and other processed goodies.
At the end of this long article, I must say that naming all the things I’ve given up and even all the good foods I am eating have not made me hungry.
The meals I have had for breakfast and lunch today are still keeping me full and sated at 14:46PM today.
It’s working. I hope I don’t die before I’ve reduced enough body weight to get me out of the health danger zone for obesity. This is a dangerous game!
Final note: keep on walking, keep on squatting, keep on taking the stairs, keep on swinging that kettlebell, keep on doing pushups and situps. Keep on lifting weights and rowing that Concept2 indoor rower.
Keep on with the stairmaster and the morning runs around your neightborhood. Keep playing tennis and basketball and join your softball league or kickball league at work or at school.
Keeping active might not technically be as important as diet for losing weight but fitness and heart health are. Use it or lose it!
SweatNow makes trainers celebrities and students communities
November 17, 2017
SweatNow, a free app for iOS and Android, allows all of us who only go to classes, studios, and gyms for specific trainers, coaches, teachers, yoginis, and instructors, to follow them wherever they go whenever they go there. They can change studios, gyms, or even towns and cities, and you’ll know where they are. If they plan a pop-up workout, you’ll know; if they need to cancel a class, you’ll know about the understudy before you waste all that time leaving work early, suffering traffic, and fighting for your favorite spot in class. You’ll know. Follow your faves, join their classes, keep up-to-date with what’s going on with them.
Currently, SweatNow’s epicenter is Philadelphia, Pennsylvania, but it’s growing fast. If you’re an instructor, it’s the perfect time time to jump on board at the ground floor. Become the first trainer, yogi, coach, or instructor in your village, town, or city on SweatNow. It’s an amazing way to build your fame, to build your celebrity, to build your own personal fitness community. Be the first on board.
You know that when I go to classes, I go for the trainers. My favorite personal trainer is James Harris who I met at XSport Express on Columbia Pike. My favorite Spin instructors are Jordan Ritchie, Katie Geffken, and Lauren Rice—all of whom I met at Biker Barre. I’m in a cult of their personality. Yes, I love Biker Bar, XSport, and RowVigor, but I prefer Fola Awosika to the other coaches and I choose James, Jordan, Katie, Lauren, and James. SweatNow allows you to follow your trainer.
One of the down side of following the trainer, coach, teacher, yogini, and instructor rather than the studio and gym and their scheduled classes is that you’re never sure your own personal health celebrity—your fave—is going to need to cancel, leaving you with her understudy. By the time you adjust your bike and the lights go down, only then do you know you’re not riding with your fave.
SweatNow solves this problem. SweatNow is the only Fitness Reservation App that helps users search and discover new trainers, instructors, and classes at gyms, studios, and pop-ups. Users of SweatNow can access each SweatNow trainer’s entire teaching schedule on one consolidated platform. Every element of SweatNow is designed to empower trainers and help them succeed. SweatNow bring clients to trainers and keep them connected to their students through constant communication and updates.
The goal of the founder, Andrea Kozma, is to empower instructors to improve their visibility, grow their network, and increase their revenue! SweatNow allows instructors who hosts or want to host a fitness workshop or any pop-up event to reach new and existing clients on the beach, at the park, or down the street anywhere all in real time.
Andrea Kozma created SweatNow in response to the question “where else do you teach?” For her, it wasn’t an easy question. She popped around greater Philly and a lot of her classes were pop-ups at fitness stores, boutiques, and in parks and rooftops. She also traveled some and wanted to be able to train as she goes. For he, a self-branded Facebook pages wasn’t good enough, so she developer the app, by her, for her and her students and fans. Now, when asked, she answers with 5 simple words: “follow me on SweatNow.”
And if you don’t already have a favorite, finding a standout trainer that motivates and inspires is the difference between fitness success and fitness frustration! Here’s where SweatNow comes in. SweatNow connects you the follower, to the trainer. So instead of making awkward introductions after class or trolling trainers on social media, you simply follow them. As a follower, you can see your favorite trainer’s entire teaching schedule every format in every gym. We sweat all the details, so you don’t have to.
SweatNow is free to download and free to use. Followers have access to hundreds of classes in various formats. You don’t have to be a member of the gym take a class. Simply pay the walk-in fee on the app and SweatNow takes care of the rest. It’s never been this easy to stay fit and follow your favorite trainers. As an added bonus, SweatNow is continuously partnering with gyms to bring you exclusive walk-in pricing.
I really need to reach out to James Harris, Jordan Ritchie, Katie Geffken, Fola Awosika and Lauren Rice to make sure they get in on the ground floor of SweatNow Metro Washington, DC, AKA the DMV. Currently, there’s only a handful of DC-area SweatNow instructors so it’s the perfect time to jump on board right now!
Some background posts for your enjoyment:
- Spinning is awesome at Biker Barre
- Biker Barre keeps its riders in the dark
- HIIT: 3 minutes of anything is hard
- Arlington now has RowVigor studio
- RowVigor drives me harder than I can myself
- In praise of being dead last in a race
EverStretch is so simple it’s genius for stretching, mobility, range of motion, and flexibility
November 13, 2017
Since I’m swinging a kettlebell for 90-seconds every 60-minutes, stretching is important.
I was figuring out where I was going to put my big foot up real high so I can stretch my hamstrings and glutes when I stumbled upon EverStretch which looks like a modified TRX Suspension Trainer Straps.
I don’t know them, they don’t have any affiliate program, but they do have one really cool product I like, the Door Flexibility Trainer LITE, which just comes with a door anchor and the stretching strap. It looks like the TRX trainer but it’s designed to easily cycle through the door anchor’s D-ring; also, unlike the TRX straps, there are no sizing buckles or stretching grips (you can order them separately)–just a door anchor and adjustable strap for your foot. It’s so simple and elegant.
All that and the LITE version is currently only $19.97 via Amazon Prime. I don’t need one right now but I thought I would share it with you. Check out all their videos on YouTube.
The 2017 Concept2 Holiday Challenge Begins November 23
November 10, 2017
Some news from Concept2 about their upcoming individual challenge, the 2017 Concept2 Holiday Challenge:
It’s almost time for one of our most popular challenges! The 2017 Holiday Challenge begins November 23 (US Thanksgiving) and ends December 24 (Christmas Eve).
To participate, all you have to do is complete your workouts on either the Indoor Rower, SkiErg, or BikeErg and enter your meters in your Concept2 Online Logbook.
For every person who rows, skis or bikes at least 100k during the challenge, Concept2 will donate $.02 per kilometer (1000 meters) to your choice of the organizations listed below.
Note: You must choose a charity from the front page of the logbook for your meters to count toward the donation.
Global Giving—Puerto Rico and Caribbean Hurricane Relief Fund
Climate Reality Project
Union of Concerned Scientists
Vermont Refugee Resettlement Program
Once you get beyond 100k, we will donate $.04 per kilometer. Note: For kids and adaptive participants, the $.04 rate will take effect at 50k. Visit the Holiday Challenge page for more information.
Wishing you happy healthy holidays!
Hiking: Wed, 8 Nov 2017 17:50:30
November 8, 2017
TomTom MySports Watch
- Activity: Hiking
- Distance: 2.93 mi
- Duration: 00:28:11
- Average Speed: 6.24 mph
- Average Pace: 09:37 min/mi
- Calories Burned: 323
- Heart Rate: 107
- Start Time: Wed, 8 Nov 2017 17:50:30
Hiking: Wed, 8 Nov 2017 15:55:46
November 8, 2017
TomTom MySports Watch
- Activity: Hiking
- Distance: 2.87 mi
- Duration: 01:07:02
- Average Speed: 2.57 mph
- Average Pace: 23:21 min/mi
- Calories Burned: 954
- Heart Rate: 124
- Start Time: Wed, 8 Nov 2017 15:55:46
Start preparing for the Concept2 Holiday Challenge today
November 7, 2017
Unlike most Concept2 Challenges, the Holiday Challenge demands a lot from us from the very beginning: 6,451.61 meters-per-day, on average, to accumulate 200,000 meters over the 31-day Concept2 Holiday Challenge—which is a lot if you’re not used to high-mileage rowing. But you can do it!
There are five things you’ll need to complete rowing 200 kilometers in a month: pacing, training, comfort, hydration, and rest.
Seat pads and a fanComfort’s important.
Some folks have bony butts so you’ll need to make sure there’s some padding on your Concept2 Indoor Rower‘s sliding seat.
For me, I have two Concept2 foam seat pads on my seat, one stuck on top of the other. Lots of distance rowers choose the Bubble Wrap & Towel solution, preferring the big-bubbled wrap. Be sure to get replacements because you’ll pop them down over time.
There are lots of brands you can explore:
SKWOOSH Row Pad, ComfiLife pad, 2K Fit Rowing Machine Seat Cushion, Hornet Watersports Rowing Machine Seat Cushion, EndureRow Rowing Machine Seat, Vapor Fitness Silicone Seat Cover, JLRacing JeL Pad, PerfOARm Rowing Seat Pad, and the bizarre Sportsmith Tractor Seat.
Start out without padding and then sort yourself out—just sort it out well before you start the Concept2 Holiday Challenge on November 23.
Nathan SuperShot 1.5 LI keep a Nathan SuperShot 1.5 L water bottle by my side when I row for meters.
Unlike doing HIIT and Tabata interval training on the erg or killing yourself to get your 500m and 2,000m PR, you might forget that you’re exerting yourself if you’re rowing for meters.
Chris Abraham watches movies rowing
If you need to average 6,451.61 meters/day—more likely 10km- or 15km- or 20km-at-a-time if you miss days and get behind and need to catch up on the weekend—then you need to make sure you hydrate and take short breaks.
I’ll be honest with you: sometimes I’ll watch an entire movie while rowing—90-minutes or so—and sometimes my intensity is so low that I need to remind myself that I am actually doing a full-body, repetitive, exercise, and need to keep hydrated.
If you’ve ever been on a crew team or a water rower, rowers and scullers and always taking breaks. To path-find, to orient, to take in the view, to enjoy nature and the river, or just to rest. You’re allowed to stop, take a sip, use the loo, and even get up and stretch a little. It’s okay.
Pacing & Training
I’ll let Concept2 take care of this part of the preparation for your first Concept2 Holiday Challenge! They did a great job:
Preparing for the Holiday Challenge
If completing 100,000 or 200,000 meters in a month is a new challenge for you, here are some ideas to help you prepare:
- Don’t be intimidated! Every year people who have never completed long distances complete the challenge.
- Gradually build your workout time. Try adding an extra 1000 meters per day, especially if you don’t usually complete 7000 meters at a time.
- If you don’t usually workout every day, try working out for several days in a row. The workouts can be short, but see how it feels to row/ski/ride more often.
- Keep some stretching in your routine or add it if you haven’t been doing it regularly.
- Think about when you will fit your extra Holiday Challenge workouts into your schedule. If it requires you to workout at a different time of day than usual, try it out ahead of time to see how it feels.
- Plan ahead so that you can make up any missed meters due to travel or other commitments.
- Pace yourself! Many people have commented that the Holiday Challenge pushed them to do more than they ever thought they could, and it felt great! On the other hand, it is not wise to make a sudden jump in the amount of rowing/skiing/riding you do, so keep this in mind. You can build your daily meters gradually, even during the challenge itself.
Good luck! May the road rise up to meet you. May the wind always be at your back. May the sun shine warm upon your face, and rains fall soft upon your fields. And until we meet again, May God hold you in the palm of His hand!
2017 Concept2 Skeleton Crew Challenge Starts Today!
October 25, 2017
Today is day one of Concept2‘s annual Halloween individual rowing challenge, the 2017 Skeleton Crew Challenge! It’s simple, on the nose, and fun: row at least 31,000 meters between October 25th and October 31st—Halloween!
Unlike the more famous team challenges that Concept2 holds annually such as the Virtual Team Challenge (VTC), the Skeleton Crew Challenge is an individual challenge which means participants do not need to belong to a team to participate—all you need to a Concept2 Indoor Rower or SkiErg and a free registered membership on the Concept2 Logbook where you can enter your daily meters by hand; alternately, you can connect your Android or iPhone to your erg via Bluetooth using Concept2’s own ErgData app.
ErgData syncs directly with the Concept2 Logbook so after you row a piece towards your 31,000 meters, you can upload your data to the Logbook automagically.
I recommend doing this not only since it’s super-easier but because a direct, secure, link between my PM5 monitor and the logbook through the ErgData app on my iPhone 5 will one day protect me when I row so many meters for a Concept2 Challenge that all the losers in my wake demand an audit of all my hard work as well.
If you don’t have a PM5 monitor on your rowing erg, you can upgrade your Concept2 indoor rower to a PM5 today from any previous monitor—there’s an upgrade path for all the erg models and all the monitors via their PM5 Retrofit Kit.
Hand-entered meters are always harder to defend than the digital chain of custody that PM5 to ErgData to Concept2 Logbook offers.
Good luck, Godspeed, and many happy meter to you over the next six sweaty Autumn days!