Yesterday I did a full pyramid for the first time in a year or so. It sucked! I was dizzy and dehydrated, saw stars, almost blacked out, and almost threw up.
We spent the morning in wind ensemble rehearsal, and I didn't have my water since I wasn't singing. Thus, I didn't hydrate much before the run and workout.
Taylor and Karl ran with me, and Colleen (Karl's wife) was dubbed the first female to tackle the lunchtime BAMFs. She's MVP of the month just for that!
I GPSed the route we usually run through Hickam officer housing, and it was just over three miles.
Nice easy run.
Then, we stretched a bit, and jumped right in. Karl and Colleen did modified pullups. Taylor is greatly improving on real ones. Awesome! Me too. They're feeling better.
The workout:
1-10-1 Pullups, x2 Pushups, x3 Situps.
Total: 100 Pullups, 200 Pushups, 300 Situps.
Some of the pullups were pretty weak, but I attempted 100 of them.
(I just realized how lame my wording is for my posts. I usually write them when I'm tired of studying, so they're quite simple and drab. *Please note, most of my literature creations utilize language far beyond my typical slang in vocalized conversation, making people wonder if I honestly composed it in the first place...)
Wednesday, March 4, 2009
Sunday, March 1, 2009
HILL!
Today was fun. I decided to tackle one of the HILLs again today. My apartment faces one of the mountain ranges, and some of the roads wind up the faces. It sucked running there when I was out of shape, but I figured I try again today. It was hard, but I felt good.
Without eating too much this morning, all I had in me was two miles up, then back down.
Four miles total. Nice. Two productive days.
7:51, 8:09, 6:02, 7:00
29:02
Without eating too much this morning, all I had in me was two miles up, then back down.
Four miles total. Nice. Two productive days.
7:51, 8:09, 6:02, 7:00
29:02
Ate
Nice medium long run today: 8 miles.
Awesome weather today. A cool wind from the north east, light showers all day, low 70s, high 60s. Felt nice! I actually got a bit chilled. ;-)
I found a run/bike trail about a half mile from my place. Just followed it out for four miles, and it kept going. I'm wondering if it wraps all the way around the harbor...
Total: 8 miles
59:15
7:37, 7:43, 7:27, 7:34, 7:15, 6:59, 7:01, 7:36
Good news! The admiral told me yesterday that he's going to do all that he can to make sure I go to flight school!
Awesome weather today. A cool wind from the north east, light showers all day, low 70s, high 60s. Felt nice! I actually got a bit chilled. ;-)
I found a run/bike trail about a half mile from my place. Just followed it out for four miles, and it kept going. I'm wondering if it wraps all the way around the harbor...
Total: 8 miles
59:15
7:37, 7:43, 7:27, 7:34, 7:15, 6:59, 7:01, 7:36
Good news! The admiral told me yesterday that he's going to do all that he can to make sure I go to flight school!
Thursday, February 26, 2009
Catch up
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.
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.
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!
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