For those of you reading this that don't know what a tabata is I will explain. You pick an exercise to do 8 sets. You work for 20 seconds, rest for 10 seconds until complete. All 8 sets take 4 minutes total. For my workout today, I had 4 exercises that I did tabata style. You count the reps for each set, with the lowest number being your score if you will.
Here are the results;
Knee Pushups 24/20/17/15/12/12/12/12 score = 12
Air Squats 19/18/18/18/17/16/16/17 score = 16
Sit Ups (Nancy stood on my feet, used Yoga mat) 13/10/9/7/7/7/7/7 score = 7
burpess 5/5/4/4/4/4/4/4 score = 4
Actually feel better after than before, I think I worked out a lot of the stiffness from yesterday's run. My thoughts today were with Martin and Marcy.
Sunday, February 28, 2010
Saturday, February 27, 2010
I probably should have checked Map My Run
Wasn't that far off. The run was 13.3 miles, not 13.1 miles. Also, probably didn't help that Nancy and I had a cheat meal last night. Half order of pancakes and french toast with Turkey bacon and sausage. Followed by a half piece of banana cake.
My stomach was not happy with me this morning. Now that I wrote it down, it sounds really bad. I need to limit these going forward.
My stomach was not happy with me this morning. Now that I wrote it down, it sounds really bad. I need to limit these going forward.
I back to being slooooooow
To get everyone caught up over the past few days my schedule has been all over the place.
These days I feel like I'm thrilled with my progress one day, then take a step back on another day.
Thursday's workout was Fran (21/15/9 reps of 95lb. thrusters and pullups for time). I substituted 50lb dumbbells and used no assistance on the pullups. This was the very first workout I did under my regimen that began in October of 2009. Back then I used 1-60lb. dumbbell, did 5 unassisted pullups then used 55lbs of assistance on the Gravitron. Back then I finished in 9:24. Thursday I finished in 9:43. To me a huge improvement. Had to cut short the bike, rode for 20minutes all out, forgot to note distance.
Friday's workout was 5 Burpees/10 pushups/500m AMRAP in 20 minutes. Finished 6 full sets. Finished the burpees and pushups for round 7 and got 160m in the row before time was done. Then I went immediately to the bike for the WOD which was bike one mile, rest that same time, bike 2 miles, rest that that same time, all the way up to 5 miles and back down. So that equates to a total of 25 miles on the bike. After reading some other blogs, I decided I would rest one minute after each. Got to 15.1 mile in one hour before I was asked to get off the bike by another member. I probably would have been there another 40 minutes or so. So as I am riding the bike I am thinking, boy, good thing I don't have too many long workouts (this one even cut short was 80 minutes). As I was saying this I was forgetting about my 13.1 mile TT today. With the terrible weather, I decided to run it here in Manhattan. I was going to do it in Central Park, then I remembered that a man was killed by a falling branch, so I switched it to the West Side Highway. I think I figured out a course and off we went (Nancy had a 10k on her schedule). I was really sore from the week's workouts, but that is no excuse. Finished in 1:54:11. A full 14 minutes slower than my run from 1/24/10. I am not as depressed as I thought I'd be. Looking back, I am trying to figure what went wrong and will try and let everyone know.
These days I feel like I'm thrilled with my progress one day, then take a step back on another day.
Thursday's workout was Fran (21/15/9 reps of 95lb. thrusters and pullups for time). I substituted 50lb dumbbells and used no assistance on the pullups. This was the very first workout I did under my regimen that began in October of 2009. Back then I used 1-60lb. dumbbell, did 5 unassisted pullups then used 55lbs of assistance on the Gravitron. Back then I finished in 9:24. Thursday I finished in 9:43. To me a huge improvement. Had to cut short the bike, rode for 20minutes all out, forgot to note distance.
Friday's workout was 5 Burpees/10 pushups/500m AMRAP in 20 minutes. Finished 6 full sets. Finished the burpees and pushups for round 7 and got 160m in the row before time was done. Then I went immediately to the bike for the WOD which was bike one mile, rest that same time, bike 2 miles, rest that that same time, all the way up to 5 miles and back down. So that equates to a total of 25 miles on the bike. After reading some other blogs, I decided I would rest one minute after each. Got to 15.1 mile in one hour before I was asked to get off the bike by another member. I probably would have been there another 40 minutes or so. So as I am riding the bike I am thinking, boy, good thing I don't have too many long workouts (this one even cut short was 80 minutes). As I was saying this I was forgetting about my 13.1 mile TT today. With the terrible weather, I decided to run it here in Manhattan. I was going to do it in Central Park, then I remembered that a man was killed by a falling branch, so I switched it to the West Side Highway. I think I figured out a course and off we went (Nancy had a 10k on her schedule). I was really sore from the week's workouts, but that is no excuse. Finished in 1:54:11. A full 14 minutes slower than my run from 1/24/10. I am not as depressed as I thought I'd be. Looking back, I am trying to figure what went wrong and will try and let everyone know.
Wednesday, February 24, 2010
The only way to get home is to run faster
So with the switcheroo I have going on this week, tonight's workout was run 6x800m(1/2 mile) with 4 minutes rest in between, all out effort.
Got home a bit later than I would have liked from work and tried to find the shortest WOD on the plan. With my 13.1M TT on Saturday, I chose to do this workout tonight. I had no desire to go to the gym tonight, but figured I would modify this workout a bit too.
Results are;
1st 800m @ 3:00, rest 4minutes, 2nd 800m @ 2:56, rest 4 minutes, then the modification came, I ran a mile instead of the next 2 800m, finished in 6:25, rested 4 minutes, 2nd mile was 6:27. All rest time was walking on the treadmill very slowly.
Yesterday's WOD was 50 step ups/40 box jumps/30 sit ups/20 pushups/10 burpees 2x for time. Sit ups were done on an incline bench, finished in 12:44.
Got home a bit later than I would have liked from work and tried to find the shortest WOD on the plan. With my 13.1M TT on Saturday, I chose to do this workout tonight. I had no desire to go to the gym tonight, but figured I would modify this workout a bit too.
Results are;
1st 800m @ 3:00, rest 4minutes, 2nd 800m @ 2:56, rest 4 minutes, then the modification came, I ran a mile instead of the next 2 800m, finished in 6:25, rested 4 minutes, 2nd mile was 6:27. All rest time was walking on the treadmill very slowly.
Yesterday's WOD was 50 step ups/40 box jumps/30 sit ups/20 pushups/10 burpees 2x for time. Sit ups were done on an incline bench, finished in 12:44.
Monday, February 22, 2010
Can you get sore from 25 squats?
The answer is an emphatic yes!
Due to scheduling switching, yesterday I did 5 Sets of 5 reps of squats. Warmed up with 135lbs. First set was at 185lbs., second set was at 205lbs., third set was going to be at 205 again, but I thought why not try 215lbs. Asked Nancy to monitor my form as I was concerned I would not be going deep enough. Was able to do these last 3 sets at 215lbs. with Nancy's approval of my form. She actually said my form was better with the 215lbs. than the 205lbs.
So to track my squatting progress again;
11/3/09 165lbs. for 3 reps max
12/26/09 185lbs. for 3 reps max
1/12/10 185lbs. for 5 reps max
2/22/10 215lbs. for 5 reps max
I am really happy with the strength gains, especially since I have always felt my legs to be a weak area.
Saturday's workout was a double, first part was 150 wall ball shots for time. I substituted 150 thrusters with the 45lb. bar, finished in 12:32.
Then I had a 500yd swim for time. This is the first time since my total immersion class that I tried to swim whole stroke free style for any length. My time was
15:13. I can imagine people reading this saying, OMG, he's slow. I know I am slow. The good thing was I didn't feel as if I was drowning and felt pretty good when I was done. I tried a couple of times to go faster, but my form suffered, so I slowed down. My goal for the swim is to swim with less effort so I have more energy for the bike and the run. I know once my form improves, I will get faster (I can't get much slower!)
Due to scheduling switching, yesterday I did 5 Sets of 5 reps of squats. Warmed up with 135lbs. First set was at 185lbs., second set was at 205lbs., third set was going to be at 205 again, but I thought why not try 215lbs. Asked Nancy to monitor my form as I was concerned I would not be going deep enough. Was able to do these last 3 sets at 215lbs. with Nancy's approval of my form. She actually said my form was better with the 215lbs. than the 205lbs.
So to track my squatting progress again;
11/3/09 165lbs. for 3 reps max
12/26/09 185lbs. for 3 reps max
1/12/10 185lbs. for 5 reps max
2/22/10 215lbs. for 5 reps max
I am really happy with the strength gains, especially since I have always felt my legs to be a weak area.
Saturday's workout was a double, first part was 150 wall ball shots for time. I substituted 150 thrusters with the 45lb. bar, finished in 12:32.
Then I had a 500yd swim for time. This is the first time since my total immersion class that I tried to swim whole stroke free style for any length. My time was
15:13. I can imagine people reading this saying, OMG, he's slow. I know I am slow. The good thing was I didn't feel as if I was drowning and felt pretty good when I was done. I tried a couple of times to go faster, but my form suffered, so I slowed down. My goal for the swim is to swim with less effort so I have more energy for the bike and the run. I know once my form improves, I will get faster (I can't get much slower!)
Friday, February 19, 2010
Flailing, heaving and squatting oh my!
That was me on the treadmill this evening. Today's WOD was 400m run/50squats/800m run/50 squats/1600m run/50 squats. 400m done at 10.0mph, squat set was broken. 800m was done at 10.0mph, again squat set was broken. The mile started at 9.0mph and I was at 9.5mph when I finished the mile at 6:37. Again, squat set was broken. Finished everything in 16:15.
I also want to thank you guys (Team Trimax) for the great comments. The more I think of it, the more I would like to do the Ironman next year (Maybe Arizona with Martin?). I am so incredibly impressed with you guys doing one. You are a constant source of motivation for me.
I know I've said it before, but I feel very fortunate to have stumbled upon Max over a year ago. I am sure that there is no other coach that would have been able to help me get so far, so fast.
I also want to thank you guys (Team Trimax) for the great comments. The more I think of it, the more I would like to do the Ironman next year (Maybe Arizona with Martin?). I am so incredibly impressed with you guys doing one. You are a constant source of motivation for me.
I know I've said it before, but I feel very fortunate to have stumbled upon Max over a year ago. I am sure that there is no other coach that would have been able to help me get so far, so fast.
Thursday, February 18, 2010
Well, I've reached my goal
When I first met with Max on January 9th of last year, the immediate goal was to complete the REV3 half iron triathlon on June 7th. Nancy has said this was my midlife crisis. You see, the bigger goal was to be in the best shape of my life on my 40th birthday. With today being my 40th birthday, I have achieved my longer range goal. I can say without hesitation, I am in the best shape of my life. I feel great, My weight this morning was 176.5 (started at 214.5).
Now comes the tricky part, once you achieve a goal that you put so much time/energy/effort into, what do you do? My goal for this race season is to break 6 hours in a half iron distance race (6:45 is my best of the two I've done). My goals in case you haven't noticed tend to be obnoxious as Max likes to say or pie in the sky as Nancy refers to them.
I've already told Max and Nancy, but I am putting it out there for everyone to see. If I am fortunate enough to break 5:30 in any race this year, I will sign up for a full Ironman distance race for 2011. I am debating signing up for one either way, because then I could have a whole offseason to train for it. Now that it's out there, I can't take it back.
Back to the workout results. Yesterday was 250 lunges for time (125 each leg). I did these standing in one spot in my apartment, so they were not walking around like Erica's and Jane's were. Finished in 7:47. Then went to the gym for the 30 minute TT on the bike. 10.27 miles covered.
Today was more bike, 5 minutes on, 1 off, 10 minutes on, 1 off, 15 minutes on. Got 10.8 miles in. The 2 breaks were spent pedaling slowly.
Now comes the tricky part, once you achieve a goal that you put so much time/energy/effort into, what do you do? My goal for this race season is to break 6 hours in a half iron distance race (6:45 is my best of the two I've done). My goals in case you haven't noticed tend to be obnoxious as Max likes to say or pie in the sky as Nancy refers to them.
I've already told Max and Nancy, but I am putting it out there for everyone to see. If I am fortunate enough to break 5:30 in any race this year, I will sign up for a full Ironman distance race for 2011. I am debating signing up for one either way, because then I could have a whole offseason to train for it. Now that it's out there, I can't take it back.
Back to the workout results. Yesterday was 250 lunges for time (125 each leg). I did these standing in one spot in my apartment, so they were not walking around like Erica's and Jane's were. Finished in 7:47. Then went to the gym for the 30 minute TT on the bike. 10.27 miles covered.
Today was more bike, 5 minutes on, 1 off, 10 minutes on, 1 off, 15 minutes on. Got 10.8 miles in. The 2 breaks were spent pedaling slowly.
Subscribe to:
Posts (Atom)