CST Free Weight Exercises By Scott Sonnon

Each year some lunatics race the West Highland Way, a 95 mile trail that goes from Glasgow to Fort William through the West Highlands of Scotland.

This years race was held last Saturday and it was fascinating reading the accounts of some of the runners.

John Kynaston has a great blog detailing is preparation for the race and it was good to read that he once again managed to complete the course in under 20 hours. I am not sure if it is a healthy pursuit, but it is some achievement!

There is another account of the race here.

I have walked bits of the route and could not imagine the endurance that these guys have to run it!

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Just a quick blog announcement today for those of you who are in New England - or are motivated enough to travel to watch some good boxing.
CP athlete Danny O’Connor looks to take his professional record to 7-0 this Saturday night at The Roxy in Boston when he fights on a great card.  There will [...]
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Surprisingly, I get a lot of emails that go something like this:
“I’m a couple months pregnant, do you think I should do your exercise program? Or should I modify it a bit? I’d like your expert opinion–thanks!”
First off …
I’m NOT A Doctor, You Should Check With Yours First!
Because I’m not a doctor, I’m not giving [...]

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Do you know how to cycle your training efficiently? Perhaps you do, effectively, but efficiently? Most “periodization” models have such stark, dramatic steps between the compartments of their training that from an objective point of view appear to be a string of different programs, rather than a cascade of seamlessly sophisticating enhancements culminating in a [...]
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There are dozens, if not hundreds of circuit training routines that are effective at helping you drop body fat. I was doing my daily cruising of the Internet and found an outline of a routine by Nick Nilsson, author of “Metabolic Surge”, that reminded me of the large variety of effective circuit training routines. I’ll give you an outline of the routine he recommends as well as a few others that I’ve recommended in the past. Use these as a reference when constructing your own ideal fat burning circuit.

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Somehow my hillwalking hasn’t really got going this year (although there is now a weekend booked in at the start of July probably in Glenfinnan). When working on the elections I was either working at the weekend or was just too knackered to think about getting up and away early on a Saturday. Then I’ve been struggling to get going….

Didn’t do much yesterday either - weather up north looked a bit dodgy and I had been out on Friday night. Today though I took the plunge and did something……the Seven Hills race here in Edinburgh. 14.2 miles with a total of 2200feet of climbing around Edinburgh’s hills. There is no fixed course just a requirement that you need to visit each of the hills in turn, so the experts are always looking for shortcuts. It is an interesting race for that reason - you are not sure whether the guy you are following has a great route idea or is just lost.

I last did this in 2002 when I was running a bit more and was probably fitter for this type of thing. On Friday I saw it was on this weekend and started to toy with the idea of entering. Then, when I didn’t do much yesterday I more or less decided to have a go.

The race starts on Calton Hill with a nice view of Arthur’s Seat, the last hill, Edinburgh’s own city centre mountain. After that it is

• The Castle (esplanade)
• Corstorphine Hill
• Craiglockhart Hill (East)
• Braid Hill
• Blackford Hill
• Arthur’s Seat

I must have walked at least half of the course - all the uphills and then lots of times on the flat too - but I was happy to get around OK. It was warm and sunny too, a really nice day.

After the castle there is a long trip out to Cortorphine Hill, where I got a bit lost on the top trying to find the checkpoint. Then it is back through different residential areas before a stiff climb up Craiglockhart Hill.

Arthur’s Seat at the end was a tough climb and dropping back down towards Holyrood Palace and the Parliament, my quads were sore. It is a great race though - really friendly without all the hype that goes along with many races. The support round the course was great too, including one house in Nicolson Street where a guy was giving out water and a little boy was happily spraying us with a hose.

I was about 25 minutes slower than the last time I did it, but with the total lack of training, I was happy with my time. Well….not a total lack of training, just a lack of distance running.

I tried to keep taking photos on the way round, some of which are below:

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I got this question the other day and thought I’d share my response:
Q: When significant improvements in flexibility are either desired or needed, do you have any general suggestions with regard to what method(s) and type of schedule set-up (frequency, duration of session, etc.) would help accomplish this in the most timely and efficient manner [...]
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I got another comment today on my post the six meals per day myth about “how many calories”, specifically Elizabeth asked this:
“Hey Caleb,
Love your site…quick question: some of us ladies who need to eat 1200 calories a day to maintain body weight are confused as to how much we should eat if we’re trying to [...]

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