Alright, I'll be the first to admit . I've been slacking off. Hardcore. I've been slacking on the blog postings , I still have two movies to post and a couple of other updates. I'm going to try to get up to speed by Friday. Sorry for the delay.
I've also been slacking off on my training. That is a different story altogether. I essentially took almost a week off. I spent the weekend not training and eating a bunch of crap (flour, grains, lentils, a candy bar and lots of alcohol). I lost all motivation and became increasingly lethargic and not caring. I kind of went through a mini funk and decided I needed to get my head right.
I've decided that a failure of that magnitude isn't tolerable. I will not fail and seeing how I felt during this time I decided that I gotta pick up the training and work harder. I can't ease up or I won't be prepared. To fail once is to fail a million times.
So from here out it's do or die.
Wednesday, July 21, 2010
Wednesday, July 7, 2010
New Regiment and New Additions
Sorry I've been a little lazy updating. I usually update at work and for whatever reason Wordpress doesn't really like to play well with my browser there.
Anyway , as you know I've been slacking on my motivation but that is all in the past. I finally bought my ticket this week !!!!!!! Seeing the charge on my credit card is plenty motivation to keep me going. So, I sat down this week and decided on my strategy that was going to help me beat this race. I've worked out a new regiment , detailing week by week . I've set the bar to something challenging but not overly rigorous and ultimately something I wont do. My new schedule can be found here.
So with my new schedule set up and solidified I feel like I should be able to track my gains and tweak it if necessary. A good variety should keep me from getting bored as well as keep my body guessing "what's coming next". So I'm really excited about my new routine. I'm even looking forward to getting up early and getting my cardio out of the way first thing in the morning. (It's been 100+ here all week and there is just no other way to run).
New Additions
Ladies and Gentleman, I give you my new training partners. These things are awesome. I will be using them for rolling / lifting / carrying. I've even scheduled my new regiment around working with them at least twice a week. Once I figure out how to pop them open I'll post up a little tutorial on how to open them and what to fill them with. Right now I'm thinking either water or sand.
I did my first training session with a keg tonight. Let me say even with an empty keg these things can fool you. Empty they are about 40 lbs. I've decided to add 2.5 lbs a week while increasing reps bi weekly. I think this might be too light of weight to be adding so I might be adding 5 lbs a week. We'll have to play it by ear. Anywho I'm really stoked about finally getting these and I'm looking for suggestions on what to name them. I think I already know what I want to name one of them.
That's all the updates for now. It's getting late and I gotta get ot bed soon so I can get up and run before another 100+ degree day.
Anyway , as you know I've been slacking on my motivation but that is all in the past. I finally bought my ticket this week !!!!!!! Seeing the charge on my credit card is plenty motivation to keep me going. So, I sat down this week and decided on my strategy that was going to help me beat this race. I've worked out a new regiment , detailing week by week . I've set the bar to something challenging but not overly rigorous and ultimately something I wont do. My new schedule can be found here.
So with my new schedule set up and solidified I feel like I should be able to track my gains and tweak it if necessary. A good variety should keep me from getting bored as well as keep my body guessing "what's coming next". So I'm really excited about my new routine. I'm even looking forward to getting up early and getting my cardio out of the way first thing in the morning. (It's been 100+ here all week and there is just no other way to run).
New Additions
Ladies and Gentleman, I give you my new training partners. These things are awesome. I will be using them for rolling / lifting / carrying. I've even scheduled my new regiment around working with them at least twice a week. Once I figure out how to pop them open I'll post up a little tutorial on how to open them and what to fill them with. Right now I'm thinking either water or sand.
I did my first training session with a keg tonight. Let me say even with an empty keg these things can fool you. Empty they are about 40 lbs. I've decided to add 2.5 lbs a week while increasing reps bi weekly. I think this might be too light of weight to be adding so I might be adding 5 lbs a week. We'll have to play it by ear. Anywho I'm really stoked about finally getting these and I'm looking for suggestions on what to name them. I think I already know what I want to name one of them.
That's all the updates for now. It's getting late and I gotta get ot bed soon so I can get up and run before another 100+ degree day.
Wednesday, June 30, 2010
Goals and Motivation
I hit a wall this past week. I have been in a real rut over the past week and a half or so. I've felt like I've been spinning wheels and not really improving or making that many gains. I've put on 5 lbs over the past week ( this really killed my motivation). I haven't been running as much because of the heat (a lame excuse) and all my lifting and training I dread and think of as a chore. I've began to take two rest days in a row ( I'm not thinking that this is such a bad idea however). I feel as if I've been slacking off and not really as focused as I need to be. I also feel guilty for not training as hard as I know I should. I feel like I'm holding back. I dread my work outs and feel lazy and unmotivated.
Goal Seeking
So I know what my goal is, not just finish the Tough Mudder but to kick it in the balls. While this is my ultimate goal I don't know how I'm going to get there. This is where I've been thinking about what I need to achieve my goal. I need stamina, willpower and strength. How will I achieve excellence in each one of these three ? I realized that while I have my eyes on the prize I need to deconstruct each aspect into accomplish-able mini goals. Not only will I need to set them into mini goals , I'll need to have a date and hold myself accountable for those goals.
Goal Seeking
So I know what my goal is, not just finish the Tough Mudder but to kick it in the balls. While this is my ultimate goal I don't know how I'm going to get there. This is where I've been thinking about what I need to achieve my goal. I need stamina, willpower and strength. How will I achieve excellence in each one of these three ? I realized that while I have my eyes on the prize I need to deconstruct each aspect into accomplish-able mini goals. Not only will I need to set them into mini goals , I'll need to have a date and hold myself accountable for those goals.
"A goal properly set is halfway reached." - Abraham Lincoln
Goal Setting
Now that I know my main goal and I am starting to think about what I need to accomplish that goal I've decided to break up my goals into accountable and measurable units. I'm going to make up a new excel sheet to track my progress and monitor my performance and set performance goals. I'm going to have dates in which I need to accomplish these goal by and hold myself accountable. If I fail to meet a goal I'll be upset but won't let it hinder my over all training. I think this will be an ample motivator in my training as well as help me realize that by attaining these little goal I will be able to dominate the larger goal.
Goals and Training regiment
I've been sticking to the same regiment for almost a full month now. I have to admit while I have gotten stronger, I hate parts of it. Man makers are by god the longest and most boring exercise there is. Doing 30 in a row is a huge pain and feels like forever. So I'm going to start breaking it up into smaller sets and perhaps for time? I need to come up with a new training regiment where I won't get as bored as easily and I actually look forward to my training activities. I'm going to review the course and figure out a new regiment / strategy to help me overcome the course. I'll post up my results this weekend when I've gotten my new routine honed in. I'll probably keep the endurance runs since I really enjoy those.
Oh yeah, I also did my first one-armed pull up this week. So all in all it really isn't that bad.
Friday, June 25, 2010
Running in the heat
I'm in the south , it's summer here. In the summer it gets hot. I'm not talking like oh it's 80 degrees outside , time to sip lemonade in the shade. I'm talking face melting, temperature of the sun , egg cooking on sidewalk hot. For example right now it's 100 degrees with 34 percent humidity. when you step outside you just start melting. The heat permeates everything.So you can imagine this makes doing things outside rather difficult.
5 Tips for beating the Heat
1. Run early in the morning or late in the evening. I personally really enjoy running early in the morning. I really like to be almost finished with my run by the time the sun is rising. It gets your running out of the way and the feeling you get when the sun rises and your blood is pumping is indescribable. Whether you are running early in the morning or later when there is less light I'd recommend wearing a high visibility reflective vest. This will let people see you with greater ease and if you drop people will be able to see you face down in the ditch easier.
2. Run in the shade if possible.
If the sun is rising or setting when you are running you'll save yourself some degrees by running in the shade. It'll be easier on your eyes and you'll be able to see various running hazards as well as save some strain on squinting your eyes. If you take a rest it'll help you to rest in the shade too.
3. Wear socks if your feet get sweaty. Not everyone I know runs with socks. I know a lot of triathlon people like to train with not wearing socks ( to save time and your feet are already pretty moist). Also barefoot runners don't wear socks. I run in these. When it's cooler I normally don't wear socks. Now that the heat has picked up my feet get really sweaty and I end up developing really bad blisters. This sets back my running training and sidelines me from other activities. I just picked up a pair of Injinji performance socks, let me just say I don't have a problem with my feet blistering any more. The socks make my VFF's more comfortable but make my feet a little bit warmer than usual. I strongly recommend picking up toe socks if you run in minimalist shoes.
4. Take a nice cold shower afterward or go for a swim. I love cold showers after working out. Supposedly cold showering has a lot of therapeutic benefits (Google that shit). I take one so I'm not all hot and sweaty and the cool water helps my muscles after I run. In a while I'm going to be training to incorporate swimming as a session as part of my runs. If you have access to a pool or a place to swim it would probably be pretty awesome to finish running and just jump in and start swimming, it would help cool you off as well as be a great supplemental and relaxing workout .
5. Use your head. This means think when you run. Hydrate, hydrate, hydrate. Hydrate all day for your run, drink water even if you aren't thirsty. If you feel overheated or something just isn't right stop running and rest up and take your time. Walk for a while and rest. Don't push yourself for a 6 mile run if normally you are running 3 miles a day. Take a slower pace, take a different (shadier) route. Make your run shorter, Run through sprinklers (my personal favorite). all of these are ways you can use your head to help you beat the heat.
Let me know any extra suggestions you would have to beat the heat or tips or tricks that have worked for you.
5 Tips for beating the Heat
- Run early in the morning or late in the evening
- Run in the shade if possible
- Wear socks if your feet get sweaty.
- Take a nice cold shower afterward or go swim.
- Use your head
1. Run early in the morning or late in the evening. I personally really enjoy running early in the morning. I really like to be almost finished with my run by the time the sun is rising. It gets your running out of the way and the feeling you get when the sun rises and your blood is pumping is indescribable. Whether you are running early in the morning or later when there is less light I'd recommend wearing a high visibility reflective vest. This will let people see you with greater ease and if you drop people will be able to see you face down in the ditch easier.
2. Run in the shade if possible.
"Our arrows will blot out the Sun !" - Messenger for Xerxes.
"Then we will fight in the shade"- Dienekes, Bad Ass Spartan at Thermopylae.
If the sun is rising or setting when you are running you'll save yourself some degrees by running in the shade. It'll be easier on your eyes and you'll be able to see various running hazards as well as save some strain on squinting your eyes. If you take a rest it'll help you to rest in the shade too.
3. Wear socks if your feet get sweaty. Not everyone I know runs with socks. I know a lot of triathlon people like to train with not wearing socks ( to save time and your feet are already pretty moist). Also barefoot runners don't wear socks. I run in these. When it's cooler I normally don't wear socks. Now that the heat has picked up my feet get really sweaty and I end up developing really bad blisters. This sets back my running training and sidelines me from other activities. I just picked up a pair of Injinji performance socks, let me just say I don't have a problem with my feet blistering any more. The socks make my VFF's more comfortable but make my feet a little bit warmer than usual. I strongly recommend picking up toe socks if you run in minimalist shoes.
4. Take a nice cold shower afterward or go for a swim. I love cold showers after working out. Supposedly cold showering has a lot of therapeutic benefits (Google that shit). I take one so I'm not all hot and sweaty and the cool water helps my muscles after I run. In a while I'm going to be training to incorporate swimming as a session as part of my runs. If you have access to a pool or a place to swim it would probably be pretty awesome to finish running and just jump in and start swimming, it would help cool you off as well as be a great supplemental and relaxing workout .
5. Use your head. This means think when you run. Hydrate, hydrate, hydrate. Hydrate all day for your run, drink water even if you aren't thirsty. If you feel overheated or something just isn't right stop running and rest up and take your time. Walk for a while and rest. Don't push yourself for a 6 mile run if normally you are running 3 miles a day. Take a slower pace, take a different (shadier) route. Make your run shorter, Run through sprinklers (my personal favorite). all of these are ways you can use your head to help you beat the heat.
Let me know any extra suggestions you would have to beat the heat or tips or tricks that have worked for you.
Monday, June 21, 2010
The will of the one...
So this weekend I received some disappointing news. My friend who had promised me he would be training to enter the Tough Mudder with me has backed out (he'll be moving back to Denver). While I originally planned on doing this race solo I had tried to recruit two friends to join me. One of them agreed but he is laid up with a broken neck and now the other is backing out to move back across the country.
This means I'm back to training solo. I will admit I was hoping to have a partner to train with but there are some things a man must do alone. Training for this will be amongst them. I run and work out by myself any way so nothing will change in this aspect. It just means I'll have to work harder to make sure I can beat the obstacles on my own. So for now I only have to rely on my will to get me across the finish line.
This means I'm back to training solo. I will admit I was hoping to have a partner to train with but there are some things a man must do alone. Training for this will be amongst them. I run and work out by myself any way so nothing will change in this aspect. It just means I'll have to work harder to make sure I can beat the obstacles on my own. So for now I only have to rely on my will to get me across the finish line.
Friday, June 18, 2010
Wednesday, June 16, 2010
Updates on Training
So I've been pretty good about keeping up with my training. I've been keeping the same regiment as I posted before but I've made a few modifications. If I'm in a place where I can't jump rope (my bedroom) I have replaced it with Mountain Climbers. They are about as fun as they look. I'm hoping this will strengthen up my legs for the hill climb.
While my strength training is slowly progressing I've started to work more on my endurance by running. Two weeks ago I went running with a friend and essentially ran about 4 miles. I looked up a 5k that was held at the site we were running at the week before. It isn't just a flat 5k it involves running over a pedestrian footbridge that bows up and down , a wooden bridge and what I estimate as a .5 mile rock hop. While I'm above the 5k stage, I need to be adding at least a half mile a week. So I decided I'll just run the course twice.
So I ran the first "leg" of my 10k, my calves were a little taut but I was otherwise O.K. then I got that little burning sensation on the ball of my foot. I should have known then to stop but me thinking "Oh I'll just stop being a pansy" and continued to run. I kept my pace of 8 minute miles and finished with decent time.
The blister on my foot after could only be describe as ungodly hell. I haven't gotten a blister this bad in a long time. I could barely walk on it the following day and couldn't walk normally for the next 3 days. I haven't let it really hinder my training ( I took a rest day and then weight trained in regular shoes). For my endurance cardio I switched to riding a recumbent exercise bike at increasing resistance for an hour and a half ( thank god the World Cup was on).
While my strength training is slowly progressing I've started to work more on my endurance by running. Two weeks ago I went running with a friend and essentially ran about 4 miles. I looked up a 5k that was held at the site we were running at the week before. It isn't just a flat 5k it involves running over a pedestrian footbridge that bows up and down , a wooden bridge and what I estimate as a .5 mile rock hop. While I'm above the 5k stage, I need to be adding at least a half mile a week. So I decided I'll just run the course twice.
So I ran the first "leg" of my 10k, my calves were a little taut but I was otherwise O.K. then I got that little burning sensation on the ball of my foot. I should have known then to stop but me thinking "Oh I'll just stop being a pansy" and continued to run. I kept my pace of 8 minute miles and finished with decent time.
The blister on my foot after could only be describe as ungodly hell. I haven't gotten a blister this bad in a long time. I could barely walk on it the following day and couldn't walk normally for the next 3 days. I haven't let it really hinder my training ( I took a rest day and then weight trained in regular shoes). For my endurance cardio I switched to riding a recumbent exercise bike at increasing resistance for an hour and a half ( thank god the World Cup was on).
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