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View albumEXTERRRRMINAAAATE!
April 6
April 5
- 06m 12s
- 1.00 miles
- 06m 12s /Mi
I did 20 squats and 5 plyo squats as a warmup.
Then I did my 8 x 200 workout.
MS:
8 x 200 on the 2 minute
Splits:
51
49
47
46
46
45
45
43
I was able to ration my energy enough to negative split all or even split all 8 intervals. Good workout!
- 05m 40s
- 350.00 yards
- 01m 37s /100 yards
A little swimmy with drag shorts on.
200 - 320
100 - 137
50 - 44
1 minute rests between.
- 21m 58s
- 3.10 miles
- 07m 05s /Mi
Wow...this did NOT feel good. I guess it could be the fact that I've already worked out 3 times today...or it could be that the shoes I was wearing just don't give me the same energy return as my Newtons do.
Anyway, I had two good miles but the third one was a struggle and a half!! UGH...it's only a 5K!! OUCH.
- Crossfit
- 07m 24s
Holy crap am I out of CF shape!!! I used to be able to do Fran as RX'd in 4:06! Sheesh...
"Fran"
21-15-9 reps, for time, of:
95lb thrusters
Pullups
I did the pullups dead-hang, not kipping, to see how my strength is holding up. This was probably a reason my time was so long today...but hell, my heart rate was in the sky. Normally it's not that bad. I felt lightheaded!
Time - 7:24
UGH.
- Calories out: 3107 From lifestyle:2583, From activities:524
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 2 Hours slept: 10 Overall Workout: 4
April 4
- 05m
So, this is the first day of the minimalistic approach.
AM: Weighted back extensions (45# plate) 2 sets of 8 reps with 3 min rest between
It was actually hard to do this. 45 pounds is a fair amount to hold while doing back extensions. I'll be sore just from this.
- Crossfit
- 11m 21s
Even I am not convinced just yet...how is working out for 12 minutes a day gonna make a difference in my running and leanness? I'm definitely gonna try and follow this the best I can so I can really make a judgment about it.
Today's workout...
150 jumprope, 50 situps
120 jumprope, 40 situps
90 jumprope, 30 situps
60 jumprope, 20 situps
30 jumprope, 10 situps
Time was 11:21
1130 - So today starts a new chapter in workouts. Last night I finally finished reading "The Four Hour Body" by Tim Ferriss. I recommend this book to anyone who wants to add a little spice to their workout life. The premise of the book is that you DON'T have to work out for hours on end to get good results. Of course, I've been pushing this type of philosophy for years now, with much resistance (remember my initial CrossFit blogs when everyone was like "that'll never work!!" and now everyone's all into it???) but it seems like this less is more approach is finally gaining credence. Minimum Effective Dose. That's what it's all about. So...with that being said...I'm gonna do a 12-week progression with this minimalistic approach to strength training and speedwork and see how it works out. If I'm unsuccessful, I'll go back to the way I used to train. It's worth a shot!
Here's this week's schedule in case you're interested...
Week 1...
Monday
AM: Weighted back extensions, 2 x 8, 3 min rests between
PM: 150 jumpropes, 50 situps, 120 jumpropes, 40 situps, 90 jumpropes, 30 situps, 60 jumpropes, 20 situps, 30 jumpropes, 10 situps (NO REST BETWEEN ANY EXERCISES)
Tuesday
AM: Brian: 8 x 200m on the 2 minute, not slowing more than 2-3 seconds
Jeff: Run 15 miles tempo
PM: Fran (21-15-9 reps of thrusters and pullups)
Wednesday
AM: OFF
PM: 5K TT
Thursday
AM: Row 1500m or run 1 mile (max speed) then do 30 powercleans or 45 upright row
PM: Run 3-6 miles, Zone 2
Friday
AM: 2 x 800 on the 4 minute, not slowing more than 2-3 sec
PM: 3 rounds of: max reps pullups, rest 1 min, max rep pushups, rest 1 min, max rep squats, rest 1 min
Saturday
AM: Bench press (60% max) 8 x 3 reps, on the 1 min, rest 10 min, treadmill Tabatas
PM: OFF
Sunday
AM: 15 thrusters, 30 box jumps, 12 thrusters, 20 box jumps, 9 thrusters, 10 box jumps
- Calories out: 2746 From lifestyle:2625, From activities:120
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 2 Hours slept: 8.5
April 3
HAPPY ANNIVERSARY TO US!!! Brian and I have been together 3 years today. I'd be homeless and helpless if it wasn't for him.
- Calories out: 2627 From lifestyle:2627, From activities:0
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 2 Hours slept: 9
April 2
- Calories out: 2639 From lifestyle:2639, From activities:0
- Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 8
April 1
- 2h 56m 37s
- 17.47 miles
- 10m 06s /Mi
What idiot goes and attempts an 18 miler after having the flu for a week?? Oh yeah. ME
Well, it started off good. Actually I felt better than I have in a long time. My first 5 miles were really good. About Mile 6 I felt my legs a bit but figured I was just working hard. The gel I took at Mile 4 was working...I felt like I had good energy.
Around Mile 8 I took another gel and had some water. I still felt okay but I felt my heart rate going up a bit. So I slowed down to keep my HR in Zone 2 or thereabouts. I was still right around 750 pace so it didn't worry me.
Then the shit hit the fan. Around 9 miles I felt like I was needing another gel already! And I was hungry! Not good. My heart rate was rising again. I grabbed some water at Mile 10 and kept going. I was slowing down.
Mile 11...done. My heart rate shot thru the roof and I had to stop and walk. I was hyperventilating and my legs froze up. I walked ALL the way to Mile 12 where I had more water.
From there til I got home, I managed about a mile and a half of running, but the rest was walking. Every time I'd try to run, my heart rate would just skyrocket. Today was an exercise in mental toughness. Or in futility. Or in idiocy...I haven't decided yet. Sheesh, my T-cells must be in the shitter.
1115 - STILL haven't run yet. My Garmin is in the shop (getting replaced) so I was about to use Bri's 205, but it's dead...so I'm charging it. Even 45 minutes should net me some time to get a 2.5 hour run in.
On a happier note...P90X officially completed yesterday!! The results are in!! I'm super happy! I went from 154 pounds and 17.4 percent bodyfat to 150 pounds and 13.1 percent!! Very happy guy here!! Before and after pics below! Definitely a lot of development in my back. Operation: ROBOT is a success!! Now on to Boston and tri season!! I'll still be doing lots of strength training (swimming sucks without a strong upper body) and lots of good speed work so I can bring back the "monster quads" (thanks to Val from Outspokin' for that assessment!) for some good cycling strength!!
1019 - Can't shake this damn cough. Everything else is great. I feel much better. I just need to get rid of the scratchy throat. I think I'll be using some cough drops a lot today. Just about to get out and do my 18 miler...I feel good so I'm sure it'll be a decent run. Just gotta get my butt out there...I'm already 2 hours late in starting!
- Calories out: 4256 From lifestyle:2473, From activities:1782
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 2 Hours slept: 10 Overall Workout: 1
March 31
- 30m
- 4.26 miles
- 07m 02s /Mi
Another treadmill run. With the crazyass storms that were ravaging Florida all day it was obvious that there was not gonna be a Tampa running group. So, back to the gym I went.
I did this run a bit differently than the one last night.
I increased the speed every quarter mile and then decreased it a bit at each mile mark, and then increased it past the previous mile each time. This resulted in negative splits through the whole run.
Running on a treadmill is DEFINITELY harder than running on the street...I can't slow down for a few steps if I need to. My feet just get pulled out from under me and I'm forced to keep up. I've forgotten what a good tool a treadmill can be.
0910 - Well interestingly enough, my condition has reversed. Other than the sore throat still being here, I'm now feeling like I have a cold. No more achiness, fever, tiredness, etc. But now I've got the coughing and stuffiness. Grrr...go away already!
So I had this weird dream last night. I dreamt that my brother died. Later in the day (in the dream) I realized there was some way that he could be alive again. So, somehow, it actually happened and he was brought back to life. But the weird thing was, after he was brought back, he was my cat. He was a person in the beginning of the dream, and a cat at the end of it. We kept having to cross a busy road and it was crazy stressful. The last part I remember was us sitting at a party and I was thinking "you were dead for over 10 hours, how are you not a vegetable?" Dreams are weird.
- Calories out: 3029 From lifestyle:2603, From activities:426
- Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 3 Sick: 2 Hours slept: 9 Overall Workout: 4
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Since I did MY 5K TT on Tuesday, I decided I would help one of my Feet First runners snag a goal. He said he'd never run a 5K under 9 minute pace so I decided we needed to push the envelope and get it done. I pulled him along...gave him some coaching as we went...and BAM! 8:52 pace! He bought me a beer afterwards. Yay BEER!!