Boston...done! I am in the process of writing a race report, but more important things have appeared this week!
I ran a 3:09:05 at Boston this week. I had been shooting for 3:04:59 due to the new time constraints on registration this coming year for the 2012 Boston Marathon. For those runners who qualify at a time 20 minutes or more under their required time (for me, that's 3:15:59), registration begins on September 12. I know I won't be running a 2:55 any time soon. But...I know I can go 3:05 with focused training and nutrition. That's 10 minutes below my time. Runners who beat their qualifying time by 10 minutes or more can register in Tier 2 of registration (Day 3). The problem is...a flat, fast marathon is hard to come by before that time. I looked at Toronto Waterfront...but it's October 16th...too late. Chicago is October 9...again, too late. So I need a race between now and September that's flat, fast, a Boston Qualifier, and decently weather-friendly.
TORONTO MARATHON. May 15. This looks like my best bet. The problem is...it's a MONTH away!! I have to kick some ass for the next 3 weeks and get myself in tip-top shape in almost no time at all!! So...St. A's just became a C race. I am back to marathon training starting next Monday. Holy crash course training Batman!!! This is gonna be insane. I need to take 3 minutes and 6 seconds off my marathon in 4 weeks.
Stay tuned folks, this is gonna be a rough ride!!
20110421
20110413
The Closer I Come to PUKING...
...the better I feel!! Or...maybe not. OK, I guess I tend to feel a little more accomplished when I come to the edge of throwing up during or after a workout. But seriously...what's WRONG with me?!?!
Today's workout was a good burner.
Seven rounds for time of:
3 reps of 75# split snatch
10 pullups
I wanted to try to get as many rounds as possible completed unbroken. I did manage to do that on rounds 1 and 2. All of my snatches were unbroken, but the pullups...different story. Most of them from rounds 3 to 6 were in 2 separate sets...usually 5 and 5 or 6 and 4. But the last round...holy crap. My heart rate was so high I thought I was gonna pass out and my pullups were literally 2 at a time. I was so spent after the snatches in the last round that I thought I might just throw up before I got onto the pullup bar. Still...I made it through the last round without throwing up. Pukey did NOT visit me today.
I had to sit down and breathe for about 5 minutes post-workout...and I needed lots of water. I think I was dehydrated...we ate a lot of salty food yesterday (traveling and trying to eat healthy is almost impossible) so I think I just need to hydrate today and I'll feel better.
We still have 10 x 200 on the 2 minute to do tonight. Oh boy.
Today's workout was a good burner.
Seven rounds for time of:
3 reps of 75# split snatch
10 pullups
I wanted to try to get as many rounds as possible completed unbroken. I did manage to do that on rounds 1 and 2. All of my snatches were unbroken, but the pullups...different story. Most of them from rounds 3 to 6 were in 2 separate sets...usually 5 and 5 or 6 and 4. But the last round...holy crap. My heart rate was so high I thought I was gonna pass out and my pullups were literally 2 at a time. I was so spent after the snatches in the last round that I thought I might just throw up before I got onto the pullup bar. Still...I made it through the last round without throwing up. Pukey did NOT visit me today.
I had to sit down and breathe for about 5 minutes post-workout...and I needed lots of water. I think I was dehydrated...we ate a lot of salty food yesterday (traveling and trying to eat healthy is almost impossible) so I think I just need to hydrate today and I'll feel better.
We still have 10 x 200 on the 2 minute to do tonight. Oh boy.
20110410
One Week Down...
...ELEVEN to go!! The first week of this new plan seemed to work pretty well!! I didn't do a whole hell of a lot of training and yet, I was sore...but I felt stronger as the week went on!! Sweet!
Week 2 looks like this...
Monday
AM: 120 jumpropes, run 400m, 60 jumpropes, run 800m, 30 jumpropes, run 1200m
PM: 10 rounds of 2 reps front squat on the 1 minute, 80% 1RM, rest 5 min, 100 walking lunges
Tuesday
OFF
Wednesday
AM: 7 rounds of 3 snatches and 10 pullups (sub sumo deadlift high pull for snatch if desired)
PM: 10 x 200m on the 2 minute
Thursday
AM: 5 rounds of 30 thrusters and 30 box jumps
PM: Brian OFF, Jeff run 9 miles
Friday
AM: Jeff OFF, Brian 5 x 400 with 2 minute rests
PM: 5-5-3-3-1-1 weighted pullups (2 min rests between attempts)
Saturday
AM: Jeff OFF, Brian run 3 miles
PM: OFF
Sunday
AM: Jeff OFF, Brian 3 x 800m with 2min rests
PM: OFF
MONDAY!! BOSTON MARATHON!!!
Race week is finally here!! I'm feeling a little more confident after this week's workouts. My legs are feeling good, all the soreness and cramps are gone, and I feel strong and lean!! Just a few more good taper workouts and I'll be READY for BEANTOWN!!
Week 2 looks like this...
Monday
AM: 120 jumpropes, run 400m, 60 jumpropes, run 800m, 30 jumpropes, run 1200m
PM: 10 rounds of 2 reps front squat on the 1 minute, 80% 1RM, rest 5 min, 100 walking lunges
Tuesday
OFF
Wednesday
AM: 7 rounds of 3 snatches and 10 pullups (sub sumo deadlift high pull for snatch if desired)
PM: 10 x 200m on the 2 minute
Thursday
AM: 5 rounds of 30 thrusters and 30 box jumps
PM: Brian OFF, Jeff run 9 miles
Friday
AM: Jeff OFF, Brian 5 x 400 with 2 minute rests
PM: 5-5-3-3-1-1 weighted pullups (2 min rests between attempts)
Saturday
AM: Jeff OFF, Brian run 3 miles
PM: OFF
Sunday
AM: Jeff OFF, Brian 3 x 800m with 2min rests
PM: OFF
MONDAY!! BOSTON MARATHON!!!
Race week is finally here!! I'm feeling a little more confident after this week's workouts. My legs are feeling good, all the soreness and cramps are gone, and I feel strong and lean!! Just a few more good taper workouts and I'll be READY for BEANTOWN!!
20110405
Not So Minimal
Well, today I really tried to be minimal about my workouts...but damn, I just kept going. I did what I was supposed to do (AM 200's and PM "Fran") but I also did some swimming (very short) and I ran a 5K at Four Green Fields tonight. Probably not the best idea but when I've got only a few more workout days before the big taper for Boston, I've gotta make the most of 'em. I didn't do my 15 miler today, but I am pretty sure all the extra stuff I did today and then the 5K resulted in just about the same amount of exertion.
I'm happy to report that I'm down another 2 pounds from last week. The bodyfat seems to be coming off more quickly now that I've refined my nutrition a bit and I'm doing more intense workouts instead of long boring ones. We'll see if it keeps dropping. The good news is, my size 28 pants are almost too big on me now...sheesh!! I'm gonna have to start buying kids' pants. :)
I'm happy to report that I'm down another 2 pounds from last week. The bodyfat seems to be coming off more quickly now that I've refined my nutrition a bit and I'm doing more intense workouts instead of long boring ones. We'll see if it keeps dropping. The good news is, my size 28 pants are almost too big on me now...sheesh!! I'm gonna have to start buying kids' pants. :)
20110403
A New Approach!
Everyone's so into this minimalist running thing (I admit, I've done some myself) that I figured...why not try minimalist TRAINING! So at the advice of a good friend, and the indirect advice of the author of the book I'm reading ("The Four Hour Body" by Tim Ferriss), I'm gonna try a new approach to working out. I'm taking his program and modifying it slightly to meet my goals. I'll post the progress here over the next few weeks. I'm even gonna post the workouts here so if anyone is interested in trying this, you'll have the tools to make it work!
Diet will be protein heavy, of course. It will also include some slow carbs and a lot of vegetables. I cannot give up my milk addiction (that is to say...I WILL NOT) so I'm gonna keep drinking it, but I'll move to higher fat content to lower the GI and GL of the milk. Yes, I know...even higher fat milk still has a higher GL per GI of other high protein foods, but whatever...I love milk.
So...with that being said...here is my first week of minimalist training. Except for my last 15 mile run in preparation for the Boston Marathon on April 18th, I'll be doing a very small amount of workouts in the gym and outside.
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
So...this should keep my busy for the week. At least I won't have to worry about not having enough time to train. I can literally get up only 30 minutes early and still have time to do the workout and get to work on time. Can't wait to see how this works out!!
Diet will be protein heavy, of course. It will also include some slow carbs and a lot of vegetables. I cannot give up my milk addiction (that is to say...I WILL NOT) so I'm gonna keep drinking it, but I'll move to higher fat content to lower the GI and GL of the milk. Yes, I know...even higher fat milk still has a higher GL per GI of other high protein foods, but whatever...I love milk.
So...with that being said...here is my first week of minimalist training. Except for my last 15 mile run in preparation for the Boston Marathon on April 18th, I'll be doing a very small amount of workouts in the gym and outside.
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
So...this should keep my busy for the week. At least I won't have to worry about not having enough time to train. I can literally get up only 30 minutes early and still have time to do the workout and get to work on time. Can't wait to see how this works out!!
20110401
Hi, My Name is STOOPID.
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. I just couldn't put the water back in my body faster than it was going out. I had stopped sweating which is a REALLY bad sign. My arms tingled.
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. I was underhydrated when I started, so by the time I was halfway thru this run, I was completely dehydrated. I was also depleted of sodium and potassium...as evidenced by the white stripes on my clothes and arms, and the cramps in my legs. 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.
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. I just couldn't put the water back in my body faster than it was going out. I had stopped sweating which is a REALLY bad sign. My arms tingled.
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. I was underhydrated when I started, so by the time I was halfway thru this run, I was completely dehydrated. I was also depleted of sodium and potassium...as evidenced by the white stripes on my clothes and arms, and the cramps in my legs. 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.
The Results Are In!
P90X has been a good experience overall. I think it helped me to be more disciplined and definitely helped me to be more diligent about my workouts.
Over the course of the program I managed to lose 4 pounds of bodyweight and 4.3 percent bodyfat. At the start, I was at 17.4 percent and 154 pounds.
Definitely not a happy guy in that picture above. I was definitely ready to take my training to the next level. It was time to get serious. Well, I did.
After completing P90X...
Over the course of the program I managed to lose 4 pounds of bodyweight and 4.3 percent bodyfat. At the start, I was at 17.4 percent and 154 pounds.
Definitely not a happy guy in that picture above. I was definitely ready to take my training to the next level. It was time to get serious. Well, I did.
After completing P90X...
The most difference can be seen in my back. LOTS of pullups...which is good, cuz I love pullups. So, I won't stop doing them even during my next program. Needless to say I'm very happy about the results. I know I could get even leaner with more training but it's almost time for the Boston Marathon...and tri season is just about to start as well, so more aerobic training will be realized in the next few weeks. Of course I'll still be doing lots of speed work and strength training so stay tuned...an even leaner Jeff is on the horizon!
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