Hey there!
Been crazy busy with work, so haven't had time to post. Here's a quick catch up. After treading water on Saturday, my legs were still tight, so I did it again on Sunday. Still didn't loosen up. I figured the best thing to shake them out was good old fashioned running.
On Monday, I was up at Kaneohe Bay (the Marine Base on the other side of the Island) to gather medical records and decided to run at the beach there. Nice area! Felt horrible, but at least the cobwebs were out by the time I finished. 3 miles in 26:34. Nice and slow.
Tuesday, felt better, so I ran 5 at lunch. 35:50. Ran the middle three at a nice tempo. 7:38, 7:04, 7:00, 6:29, 7:27. It's always nice when even splits are somewhat successful. The last up tempo mile, there were other runners on the trail, and some cute girls watching, so I had to be "that guy" and burn everyone. As I was nearing the band room, my plan was to do some pullups, but all of a sudden, "Number 2" became number one on my list of priorities. I think I forgot to go before the run, so that made it worse.
Wednesday, the annoying kid decided to grow up and seriously wanted to work out with us. It just so happened that all the other guys had duties to take care of, so that gave me some 1-on-1 time with Steve to coach him on running. We stayed on the track and did 3X800m near 8:00min/mi pace. I was extremely proud of him! Here's a guy who complains about running nearly as much as I grin, and he's trying his darndest to keep up with the pace I set for him. (That puts him at a 12:00 1.5mi run for the PFA, well above his current score).
After the run, Karl and Bryan showed up, so we did super sets. Karl and Steve did 10 sets of 7s, and Bryan and I did 10s. They were all kind of nervous when I was briefing them on the workout to come as Karl hadn't done it before, Steve was pushing his body beyond limit for the first time, and Bryan had a bad experience the first time we did it. (Remember the story? Sometime in late January we did the same workout and were failing on set 5.) Bryan kicked ass this time, and Karl and Steve did very well. Although there were many strange grunts and groans, and sometimes primal yells, they both pushed through the pain with a bit of encouragement from yours truly. Since Karl has done a few of the workouts with me, he faired a bit better than Steve-o, but Steve gave it his all.
Next, to pullups. If we're not doing a specific pullup workout or pyramids, the trend has been to swaggar over to the pullup bars after our workout and max out, then do 2/3 of the max, then 1/3. Improvement is slow, but noticeable. I did 13, then 8 and 4. Bryan, never wanting to be outdone by much (if at all), shined himself with 12, then 8 and 4. Karl is still new to the pullup realm, so 2.5 is about his max. But that's awesome! The effort he puts into it doubles the amount I exhibit. After failing on the second try, I introduced him to negatives: starting in the up position, and working against gravity to lower oneself as slow as possible. He did phenomenally!
I don't believe Steve-o has ever done pullups, so after much struggling, he wasn't able to do one. But no worries, negatives for him too. Those were still a bit difficult for him, partly due to his massive frame, and partly due to the lack of strength in this area. But, he tried his best and mustered all the power he could to resist gravity.
Karl and Steve and Bryan all tie for MVP of the day with marked improvements and tremendous effort from all relative parties.
Today, I sadly didn't have enough time to workout, but will make it up tomorrow.
I'm thinking it'd be cool to get t-shirts for those that join in the lunch hour beat down. A blank shirt with 5 letters. BAMFs.
Thursday, February 26, 2009
Saturday, February 21, 2009
Wind and Pool
Wind is bipolar. When running, it's nice. When biking, it's evil. I don't like biking to and from work because no matter which way I turn, I'm always headed into the wind. Yesterday, for example, I rode the same route as usual. My average speed on base is usually 19.5 mph, 25 mph by the stadium, 17.5 up the hill, and 30 down the hill. This time, though, it was 12 on base, and 15 by the stadium. I was pedaling harder than normal, yet cars were flying by. Speed limit on base is 30, and is supposed to be 35 on the hwy, but everyone goes 45-50. Scary in the wind.
I jumped in the pool rather than running today. 30 minutes of treading water. Felt awesome!
Then I did some drown-proofing. That's where you hold your hands behind your back, exhale until you hit the bottom of the pool, push off, take a breath, repeat. (Actually, you're supposed to have your hands and feet tied).
I jumped in the pool rather than running today. 30 minutes of treading water. Felt awesome!
Then I did some drown-proofing. That's where you hold your hands behind your back, exhale until you hit the bottom of the pool, push off, take a breath, repeat. (Actually, you're supposed to have your hands and feet tied).
Not a Sprinter
I'm not a sprinter. Many people hate running. I hate sprinting. I know sometimes it happens at the end of races when I'm trying to beat the funny goggles kid out of his 5th place medal, but it's different in a race. It doesn't count as a sprint. I believe the term agreed upon by scholars everywhere is "the kick." Not a sprint.
Anyway, yesterday I had the bad idea to run the guys through lower body PT and sprints since they were still sore from Wednesday. Taking the workout from the pre-plan working up to the 12 week SEALs thing, we did the following:
2x10 Squats, Lunges, Heel raises
1x5 Frog hops
5x20 meter sprints
5x40 meter sprints
3x60 meter sprints
1 mile cool down and stretch
50 arm haulers
The PT was easy, but sadly enough, our legs were all feeling it after the hops. I guess we're not used to doing lunges.
The sprints were short, but fast. I was tired by the 2nd 40 meter. How unfortunate! I ran the GAR without so much as getting winded, and was tired after only 180 meters of sprint. Not cool. Uses too much energy.
So the cool down only lasted about 800 meters because one of the guys was hurting.
Today, I woke up and began my morning yoga routine as usual. My legs literally screamed at me! The hip extensors and hamstrings were about 3 feet shorter than normal, and my right toe flexors are tight. Huh?
Moral of the story is, unless you're a sprinter, save it for the kick. Or strides. Those are okay.
Anyway, yesterday I had the bad idea to run the guys through lower body PT and sprints since they were still sore from Wednesday. Taking the workout from the pre-plan working up to the 12 week SEALs thing, we did the following:
2x10 Squats, Lunges, Heel raises
1x5 Frog hops
5x20 meter sprints
5x40 meter sprints
3x60 meter sprints
1 mile cool down and stretch
50 arm haulers
The PT was easy, but sadly enough, our legs were all feeling it after the hops. I guess we're not used to doing lunges.
The sprints were short, but fast. I was tired by the 2nd 40 meter. How unfortunate! I ran the GAR without so much as getting winded, and was tired after only 180 meters of sprint. Not cool. Uses too much energy.
So the cool down only lasted about 800 meters because one of the guys was hurting.
Today, I woke up and began my morning yoga routine as usual. My legs literally screamed at me! The hip extensors and hamstrings were about 3 feet shorter than normal, and my right toe flexors are tight. Huh?
Moral of the story is, unless you're a sprinter, save it for the kick. Or strides. Those are okay.
Wednesday, February 18, 2009
ITBS, Fatigue, Puke
Today was fun. On and off rain all day.
At lunch, Taylor and Bryan joined me for PT, as well as a new guy, Phil. He's a cross-rate from the Army. Good guy. Same story: wants to get in extreme shape, so he jumped in. Not a good day to start. You'll see why.
Started with the regular 3.5 mile route through Hickam officer's housing. Taylor wanted to pick it up a bit today since the slower guys didn't come with us. 25:26, or roughly 7 minute miles. Didn't work out so well for Bryan. His ITBS apparently wasn't completely recovered, and it flared again. Taylor was pleasantly surprised, although being fatigued from the effort, because that was right on pace for him to meet his goal: 4 miles in 28 minutes. Phil did well for his first outing with the BAMF team at lunch. Kept on our heels the entire distance.
Now for the PT. I decided to toss in one of the workouts from the SEAL book, just to give them a taste, and to show that I REALLY had been going easy on them.
The evolution:
Pushups: 6 max outs. 2 x regular, 2 x diamond, 2 x wide
Pretty much, go until failure, rest a minute, repeat.
Pullups: Starting with 1, increasing consecutively until failure. At max reps, switch to reverse grip and go back down the pyramid.
Situps: 2x25 Crunches and reverse crunches. 1x50 side crunches
Recover, then 2 minute max for pushups and situps, and max pullups.
I was pleasantly surprised that I made it through without much pain, just a bit of discomfort easily overcome by a change in mental state. Bryan is showing the emergence of a beast! He almost kept up with me for number of reps, and we failed at the same time in most sets. Awesome!
Taylor is doing fantastic for an older guy. I hope I can still do this stuff in 15 years.
Phil dug in deep and did awesome for his first "beat down."
I'm not sure what we all did for totals, but I can say with confidence that it was well over 5 or 600 pushups, including the final max out. Bryan and I failed at 7 pullups in the ascending pyramid, then went down. We both maxed out at 10 at the end. See the beast yet?
Taylor made it to 5, and Phil got to 4. Pullups always seem to be the hardest for everyone joining me. I still suck at them.
Charles, remember when I'd go the the Weary Center to do the 150 pull up workout? Geez! I'm way off...
Crunches were a breeze. And the max outs at the end weren't too bad. I spent a good 3 minutes trying to convince the guys that it wouldn't be that bad since their muscles were used to working when they were on the brink of failure. The didn't believe me, complained that the arms wouldn't work, etc. But then when we maxed out, all of them did close to the same amount they get when they're fresh. I told them so! ;-) After about a minute, none of us could do anymore without falling, so we just held the plank. That sucked sicne our arms were shaking and our abs were going into spasms.
The next logical step was to max out on situps as our abs tried to recover. Quite fun! I was surprised to find that even though I struggled at the end in having to rest a second or two after each situp, I could always do one more. Same with the others. Cool!
Pullups are weird. My arms don't hurt when they fail, they just don't work. When the fail doing pushups, they hurt on the failed one, and hurt as I'm recovering. Not so for pullups. I'm on rep 9, and suddenly, rep 10 feels impossible. I feel my grip sliding, struggle to get my chin over the bar, then try one more. Doesn't happen. Can't...pull...up! Dropping to the ground, the arms feel fresh. WTF?
I kind of felt bad afterwards because Bryan's knee hurt from the ITBS, Taylor said he liked it, but I could tell he was hurting when his arms were shaking trying to eat a sandwich, and Phil puked alot in the locker room. Tremendous effort from all parties!
At lunch, Taylor and Bryan joined me for PT, as well as a new guy, Phil. He's a cross-rate from the Army. Good guy. Same story: wants to get in extreme shape, so he jumped in. Not a good day to start. You'll see why.
Started with the regular 3.5 mile route through Hickam officer's housing. Taylor wanted to pick it up a bit today since the slower guys didn't come with us. 25:26, or roughly 7 minute miles. Didn't work out so well for Bryan. His ITBS apparently wasn't completely recovered, and it flared again. Taylor was pleasantly surprised, although being fatigued from the effort, because that was right on pace for him to meet his goal: 4 miles in 28 minutes. Phil did well for his first outing with the BAMF team at lunch. Kept on our heels the entire distance.
Now for the PT. I decided to toss in one of the workouts from the SEAL book, just to give them a taste, and to show that I REALLY had been going easy on them.
The evolution:
Pushups: 6 max outs. 2 x regular, 2 x diamond, 2 x wide
Pretty much, go until failure, rest a minute, repeat.
Pullups: Starting with 1, increasing consecutively until failure. At max reps, switch to reverse grip and go back down the pyramid.
Situps: 2x25 Crunches and reverse crunches. 1x50 side crunches
Recover, then 2 minute max for pushups and situps, and max pullups.
I was pleasantly surprised that I made it through without much pain, just a bit of discomfort easily overcome by a change in mental state. Bryan is showing the emergence of a beast! He almost kept up with me for number of reps, and we failed at the same time in most sets. Awesome!
Taylor is doing fantastic for an older guy. I hope I can still do this stuff in 15 years.
Phil dug in deep and did awesome for his first "beat down."
I'm not sure what we all did for totals, but I can say with confidence that it was well over 5 or 600 pushups, including the final max out. Bryan and I failed at 7 pullups in the ascending pyramid, then went down. We both maxed out at 10 at the end. See the beast yet?
Taylor made it to 5, and Phil got to 4. Pullups always seem to be the hardest for everyone joining me. I still suck at them.
Charles, remember when I'd go the the Weary Center to do the 150 pull up workout? Geez! I'm way off...
Crunches were a breeze. And the max outs at the end weren't too bad. I spent a good 3 minutes trying to convince the guys that it wouldn't be that bad since their muscles were used to working when they were on the brink of failure. The didn't believe me, complained that the arms wouldn't work, etc. But then when we maxed out, all of them did close to the same amount they get when they're fresh. I told them so! ;-) After about a minute, none of us could do anymore without falling, so we just held the plank. That sucked sicne our arms were shaking and our abs were going into spasms.
The next logical step was to max out on situps as our abs tried to recover. Quite fun! I was surprised to find that even though I struggled at the end in having to rest a second or two after each situp, I could always do one more. Same with the others. Cool!
Pullups are weird. My arms don't hurt when they fail, they just don't work. When the fail doing pushups, they hurt on the failed one, and hurt as I'm recovering. Not so for pullups. I'm on rep 9, and suddenly, rep 10 feels impossible. I feel my grip sliding, struggle to get my chin over the bar, then try one more. Doesn't happen. Can't...pull...up! Dropping to the ground, the arms feel fresh. WTF?
I kind of felt bad afterwards because Bryan's knee hurt from the ITBS, Taylor said he liked it, but I could tell he was hurting when his arms were shaking trying to eat a sandwich, and Phil puked alot in the locker room. Tremendous effort from all parties!
Consolidated
Sorry I haven't posted for a while. Busy.
But I've been running still. After the 10k, I ran in the pool the next day.
We had Monday off due to a rock band gig on Saturday night. Fun!
Did some PT here and there.
Tuesday, ran 6 miles over lunch. Felt kind of stiff at the start, but got better towards the end. Finished with some pullups.
Wednesday, led command PT. After stretching, I decided to have them do a running workout since 10 of us were competing in the Great Aloha Run on Sunday. I forget what it's called, but I'll call it a Snake workout. Running in a column of 5 people or so, the back guy accelerates up to the front, etc. I had them run at least 1.5 miles (since that's our PFA distance). I did about 2.5.
Then, those that wanted to join me did the MONSTER situp workout. Felt good!
Wednesday afternoon, got a newer Jeep! Thursday and Friday, don't remember. Busy with the band.
Saturday, spent all day doing homework and studying for the test. Got some plants at Home Depot. Nice.
Sunday, ran about 3 miles. Pre-meet. Took the test. I suck. Don't know why.
Monday: Great Aloha Run! Fun, HUGE event. Didn't realize until I got there. More than 15,000 runners. I finished 75th, with a time of 52:31. 8.15 miles. Not bad! I hadn't run that far since last year, so I was satisfied. Those guys were fast! The winner was about 10 minutes ahead.
My splits: 6:40, 12:18, 6:30, 6:25, 6:40, 6:25. (no 2 mile mark).
Warmed up a mile, cooled down 2. About 11 miles today!
Tuesday: Nice recovery run yesterday. 3 miles. Really stiff. My body's not used to the race effort yet. It will be.
Did descending pullups: 10, 8, 6, 4, 2. Felt great!
But I've been running still. After the 10k, I ran in the pool the next day.
We had Monday off due to a rock band gig on Saturday night. Fun!
Did some PT here and there.
Tuesday, ran 6 miles over lunch. Felt kind of stiff at the start, but got better towards the end. Finished with some pullups.
Wednesday, led command PT. After stretching, I decided to have them do a running workout since 10 of us were competing in the Great Aloha Run on Sunday. I forget what it's called, but I'll call it a Snake workout. Running in a column of 5 people or so, the back guy accelerates up to the front, etc. I had them run at least 1.5 miles (since that's our PFA distance). I did about 2.5.
Then, those that wanted to join me did the MONSTER situp workout. Felt good!
Wednesday afternoon, got a newer Jeep! Thursday and Friday, don't remember. Busy with the band.
Saturday, spent all day doing homework and studying for the test. Got some plants at Home Depot. Nice.
Sunday, ran about 3 miles. Pre-meet. Took the test. I suck. Don't know why.
Monday: Great Aloha Run! Fun, HUGE event. Didn't realize until I got there. More than 15,000 runners. I finished 75th, with a time of 52:31. 8.15 miles. Not bad! I hadn't run that far since last year, so I was satisfied. Those guys were fast! The winner was about 10 minutes ahead.
My splits: 6:40, 12:18, 6:30, 6:25, 6:40, 6:25. (no 2 mile mark).
Warmed up a mile, cooled down 2. About 11 miles today!
Tuesday: Nice recovery run yesterday. 3 miles. Really stiff. My body's not used to the race effort yet. It will be.
Did descending pullups: 10, 8, 6, 4, 2. Felt great!
Saturday, February 7, 2009
10k
Yesterday after the rock band gig, I ran three slow miles. Good pre-meet run. Felt great, didn't push anything. 24:00
Last night, I did homework for 4 hours, got pissed at the news, and went to bed with lots of crap running through my head. I was quite nervous about the race too. First one for almost two years.
Woke up this morning, excited, but still tired. Rode my bike to the bus stop, took the bus to base, and rode from the gate to the check-in. I had about an hour before the race began, so I got in a good shake out run (1 mile), stretched, and did all those silly loosening drills from high school.
The race developed smoothly. The runners with strollers started 5 minutes before the rest of us to reduce clutter. When the runners took off, some of the 5k people took off like a bat out of hell. That's always funny, because we, the 10k contenders, always end up passing them a mile in. When the 5k'ers split off to go back, we continued on the Hickam path.
It was weird racing on a route that I run regularly. I had decided not to mark splits, as I was more concerned about finishing than lap times. I only touched the watch three times: once at the start, once at the turn around, and at the finish line. Nobody was yelling splits either, which made my plan go smoothly. Just ran on placing.
Anyway, on the Hickam path, I saw several of the strollers in front of me. I just assumed that there were some other "free" runners ahead of me, so I kept reeling in runner after runner. Soon, I discovered some of them were just out for their daily run, not racing. Cool! At the turn around, I'd made up the 5 minute head start and passed the lead stroller. There was no one in front of me but the lead golf cart. Wait a minute. What? My first 10k in almost 2 years, and I'm leading?
A bit of panic hit me, then I stayed it with this thought, "Just have fun."
So I did. Whenever I felt like slowing down, I just remembered my previous post and kept digging for the right stuff to keep a steady cadence. With just over 2k left, some squirrely Asian kid flew by me. Wow! he was flying. Bless his heart, he did the same thing I used to do when overtaking someone. He looked over at me and said, "Good job, Man! C'mon, let's do this." I only smiled because it was all I could do to keep my breakfast down. (Explanation below).
No one else was close to us though, so I just kept my pace and watched him disappear down the road. He ended up finishing just over a minute ahead of me. Good kid.
The result? I ran 38:30, 2nd overall, 1st in my age group! Not bad for my first race in a long time, and with the goal of just finishing without throwing up. ;-)
You know that bubble/pressure feeling you get by the cardiac sphincter of the stomach when you are about to spill your guts? I had that feeling the last two miles. Good thing I didn't look at my watch, since I was running faster than I had for about 3 months. Ever since my ankle sprain, I'm been slowly working to get back. The run on Monday sucked, but was just enough to help me endure today's effort I suppose.
Total:
8 miles
50 push ups?
10 pull ups
*Footnote:
Taylor and Karl came up shortly after the race to max out. I didn't work out. I did about 50 pushups while they were testing, and 10 pull ups. We're doing the push up overloading next week to boost their performance. Should be fun. I didn't want to wait for the award...it was just tickets to a ball.
Last night, I did homework for 4 hours, got pissed at the news, and went to bed with lots of crap running through my head. I was quite nervous about the race too. First one for almost two years.
Woke up this morning, excited, but still tired. Rode my bike to the bus stop, took the bus to base, and rode from the gate to the check-in. I had about an hour before the race began, so I got in a good shake out run (1 mile), stretched, and did all those silly loosening drills from high school.
The race developed smoothly. The runners with strollers started 5 minutes before the rest of us to reduce clutter. When the runners took off, some of the 5k people took off like a bat out of hell. That's always funny, because we, the 10k contenders, always end up passing them a mile in. When the 5k'ers split off to go back, we continued on the Hickam path.
It was weird racing on a route that I run regularly. I had decided not to mark splits, as I was more concerned about finishing than lap times. I only touched the watch three times: once at the start, once at the turn around, and at the finish line. Nobody was yelling splits either, which made my plan go smoothly. Just ran on placing.
Anyway, on the Hickam path, I saw several of the strollers in front of me. I just assumed that there were some other "free" runners ahead of me, so I kept reeling in runner after runner. Soon, I discovered some of them were just out for their daily run, not racing. Cool! At the turn around, I'd made up the 5 minute head start and passed the lead stroller. There was no one in front of me but the lead golf cart. Wait a minute. What? My first 10k in almost 2 years, and I'm leading?
A bit of panic hit me, then I stayed it with this thought, "Just have fun."
So I did. Whenever I felt like slowing down, I just remembered my previous post and kept digging for the right stuff to keep a steady cadence. With just over 2k left, some squirrely Asian kid flew by me. Wow! he was flying. Bless his heart, he did the same thing I used to do when overtaking someone. He looked over at me and said, "Good job, Man! C'mon, let's do this." I only smiled because it was all I could do to keep my breakfast down. (Explanation below).
No one else was close to us though, so I just kept my pace and watched him disappear down the road. He ended up finishing just over a minute ahead of me. Good kid.
The result? I ran 38:30, 2nd overall, 1st in my age group! Not bad for my first race in a long time, and with the goal of just finishing without throwing up. ;-)
You know that bubble/pressure feeling you get by the cardiac sphincter of the stomach when you are about to spill your guts? I had that feeling the last two miles. Good thing I didn't look at my watch, since I was running faster than I had for about 3 months. Ever since my ankle sprain, I'm been slowly working to get back. The run on Monday sucked, but was just enough to help me endure today's effort I suppose.
Total:
8 miles
50 push ups?
10 pull ups
*Footnote:
Taylor and Karl came up shortly after the race to max out. I didn't work out. I did about 50 pushups while they were testing, and 10 pull ups. We're doing the push up overloading next week to boost their performance. Should be fun. I didn't want to wait for the award...it was just tickets to a ball.
Thursday, February 5, 2009
The Right Stuff
After many inspirational insights and a bit of an awakening, I realized I have failed in my own blog. "Impossible Run" was meant to denote the idea of pushing oneself way beyond his or her preconceived limits and reaching levels of academic/physical/professional/etc. prowess one never thought possible.
Although I kept posting, I realized that in the midst of a perfect climate and cushy (yet demanding) job, I've become a bit of a dullard in the respect of chasing stars. I've been keeping a steady workout routine, working on getting back my running, but I haven't been pushing myself to the limit. A few times, but that's not enough.
As I am preparing a career change to become a Naval Aviator, Chuck Yeager comes to mind. He was the first man to break the sound barrier, and one of the most ballsy pilots ever to serve our country. In the community of pilots, "The Right Stuff" refers to a man's inner workings, his skill, his demeanor; in short, to everything that makes a man a GREAT man. (I refer to man, thinking human. Females included.) If one had "The Right Stuff," he was set.
By the way, the name of this post is a fantastic book and a great movie. Check it out.
I am expanding this idea to include everyone else. All those triathletes, ultramarathoners, world-class athletes, and average Joe's pushing each day to find what they're made of have the right stuff. And I want to find that again.
My goal in Hawaii was to qualify for the Ironman. My training has seriously lacked. Time is the biggest issue. So, I'll still try to make it work, but ultras seem like the next logical step since I'm primarily a running above all other physical feats. In my transition from enlisted to officer, from musician to aviator, I want to re-discover my right stuff.
I will find it. Mark my words. You can count on it.
Do you have
The Right Stuff?
Although I kept posting, I realized that in the midst of a perfect climate and cushy (yet demanding) job, I've become a bit of a dullard in the respect of chasing stars. I've been keeping a steady workout routine, working on getting back my running, but I haven't been pushing myself to the limit. A few times, but that's not enough.
As I am preparing a career change to become a Naval Aviator, Chuck Yeager comes to mind. He was the first man to break the sound barrier, and one of the most ballsy pilots ever to serve our country. In the community of pilots, "The Right Stuff" refers to a man's inner workings, his skill, his demeanor; in short, to everything that makes a man a GREAT man. (I refer to man, thinking human. Females included.) If one had "The Right Stuff," he was set.
By the way, the name of this post is a fantastic book and a great movie. Check it out.
I am expanding this idea to include everyone else. All those triathletes, ultramarathoners, world-class athletes, and average Joe's pushing each day to find what they're made of have the right stuff. And I want to find that again.
My goal in Hawaii was to qualify for the Ironman. My training has seriously lacked. Time is the biggest issue. So, I'll still try to make it work, but ultras seem like the next logical step since I'm primarily a running above all other physical feats. In my transition from enlisted to officer, from musician to aviator, I want to re-discover my right stuff.
I will find it. Mark my words. You can count on it.
Do you have
The Right Stuff?
Quick
Today we had weigh ins. I've gained some weight. I'll run it off.
Bryan and I did a quick workout. 100 pushups. 1-10-1, same time, alternating efforts. Remember that one? Sucks, right? We made it worse by laughing, so we had to rest at the top, then a couple times on the way down. We actually ended up doing 1-10-10-1. 110 total.
Then, we did half of the Monster Ab Routine. So, 330 total.
Then, some pullups. I did 10 and 5. Bryan did 8 and 4. Then we were done.
I ran to the gym to get a shake, then walked home.
When I woke up this morning, I felt quite exhausted. Not good. I kind of dragged all day, pumped myself enough to do a rock band gig, but crashed again afterward. I think I need more sleep. I had to work 30 minutes to make myself ride my bike home. Then I tried to force myself to run a few miles. Ended up pool running instead for 30 minutes. At least I did something. And I discovered that I can't hold my breath as long as I used to. I'll work on that too.
Totals:
Push ups: 110
Sit ups: 330
Pull ups: 15
Aquajog: 30 minutes
Bryan and I did a quick workout. 100 pushups. 1-10-1, same time, alternating efforts. Remember that one? Sucks, right? We made it worse by laughing, so we had to rest at the top, then a couple times on the way down. We actually ended up doing 1-10-10-1. 110 total.
Then, we did half of the Monster Ab Routine. So, 330 total.
Then, some pullups. I did 10 and 5. Bryan did 8 and 4. Then we were done.
I ran to the gym to get a shake, then walked home.
When I woke up this morning, I felt quite exhausted. Not good. I kind of dragged all day, pumped myself enough to do a rock band gig, but crashed again afterward. I think I need more sleep. I had to work 30 minutes to make myself ride my bike home. Then I tried to force myself to run a few miles. Ended up pool running instead for 30 minutes. At least I did something. And I discovered that I can't hold my breath as long as I used to. I'll work on that too.
Totals:
Push ups: 110
Sit ups: 330
Pull ups: 15
Aquajog: 30 minutes
Tuesday, February 3, 2009
Super
Didn't run today. Biked to work, had rehearsal, then a meeting for my OCS application. The other guys were impatient to go, so I told them to run while I was in the meeting. Karl went to eat Mexican instead, so it was just Taylor, Ed, and Bryan. Bryan's ITB is still giving him trouble, so he stopped after a half mile.
I met up with them for PT. We did super sets. It was awesome!
I don't know if you remember my report about last time I did it with Bryan (a couple weeks ago), but we both did 10s for 10 sets, and it sucked! Today, it was a piece of cake! All the otehr stuff I've been doing really helped. Next week, I want to bump it up to 15 or 20 sets.
Taylor and Ed did 7s, and bumped it up to 10 for a couple sets when they felt like it. They both went at it like champs. Ed is incredible at PT. His physique isn't what you'd expect of a sprinter, but he's wicked fast, and is a beast at strength training. The endurance running is coming along well, and he zipped through the super sets with ease.
Taylor is still a champ too. 40 years old and still going strong.
High fives to both of them!
After the super sets, I went to do pull ups. Taylor followed like a good trainee. ;-) He was about to go in, then turned around with a sigh and pumped them out too. I think we did the same amount. The plan was to max out, rest, max again, rest, max again. Our maxes weren't too high, so we did four sets.
10 regular, 6 wide, 6 mountain, 6 mountain.
The same story with dips. He was about to go in, then turned and followed. ;-) Funny guy, tough.
He did 10. I did 20, then 10. Hurt, but getting better.
Good PT day.
Totals:
Pushups: 300
Situps: 300
Pullups: 28
Dips: 30
I met up with them for PT. We did super sets. It was awesome!
I don't know if you remember my report about last time I did it with Bryan (a couple weeks ago), but we both did 10s for 10 sets, and it sucked! Today, it was a piece of cake! All the otehr stuff I've been doing really helped. Next week, I want to bump it up to 15 or 20 sets.
Taylor and Ed did 7s, and bumped it up to 10 for a couple sets when they felt like it. They both went at it like champs. Ed is incredible at PT. His physique isn't what you'd expect of a sprinter, but he's wicked fast, and is a beast at strength training. The endurance running is coming along well, and he zipped through the super sets with ease.
Taylor is still a champ too. 40 years old and still going strong.
High fives to both of them!
After the super sets, I went to do pull ups. Taylor followed like a good trainee. ;-) He was about to go in, then turned around with a sigh and pumped them out too. I think we did the same amount. The plan was to max out, rest, max again, rest, max again. Our maxes weren't too high, so we did four sets.
10 regular, 6 wide, 6 mountain, 6 mountain.
The same story with dips. He was about to go in, then turned and followed. ;-) Funny guy, tough.
He did 10. I did 20, then 10. Hurt, but getting better.
Good PT day.
Totals:
Pushups: 300
Situps: 300
Pullups: 28
Dips: 30
Monday, February 2, 2009
6
I ran six miles at lunch today. This time by myself. I wanted to push it more than I can with the other guys, so we're doing stuff tomorrow.
I'm running a 10k on Saturday, so I figured I should at least run the race distance before I go race it. I probably haven't done six miles for about two months. Lame.
I started out a bit faster than I wanted. The plan was to warm up a mile, run four at tempo, then cool down a mile. I felt a need for speed, so I took off a bit too quickly. After 1.5, I decided to break it up. So I ran two at tempo, one recovery, then two more at tempo, and another one to cool down.
Felt decent. The shins and calves were screaming the first two, but after the initial punishment, they recovered nicely and the second tempo felt awesome.
Beautiful day with a strong wind. Nice to run, sucked biking to and from work. Headwind every direction I turned. WTF?
43:19 total
7:13, 6:52, 8:30, 6:05, 6:26, 8:11
I'm running a 10k on Saturday, so I figured I should at least run the race distance before I go race it. I probably haven't done six miles for about two months. Lame.
I started out a bit faster than I wanted. The plan was to warm up a mile, run four at tempo, then cool down a mile. I felt a need for speed, so I took off a bit too quickly. After 1.5, I decided to break it up. So I ran two at tempo, one recovery, then two more at tempo, and another one to cool down.
Felt decent. The shins and calves were screaming the first two, but after the initial punishment, they recovered nicely and the second tempo felt awesome.
Beautiful day with a strong wind. Nice to run, sucked biking to and from work. Headwind every direction I turned. WTF?
43:19 total
7:13, 6:52, 8:30, 6:05, 6:26, 8:11
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