Goals for Summer 2013....

I want to participate in Gasparilla 2014, maybe even attempt sub-60' for 15k.

Want to (and need to) participate in a holiday 10k to see how I feel and perform.

I will:
- exercise for 25' minimum 6 of 7 days a week
- stretch at least 1x/day 7 of 7 days a week
- foam roll at least 3x/week
- run at least 3x/week, with 1 run a 'long' run.  Other 2 runs will be between 3-4 mes each
- eat smart (clean & natural), limiting white foods a sweets
- drink at least 4 bottles of water at work and 1 gallon/day

WEEK OF 6/6
Monday - Legs, Back, Chest + Swim + 3 Mile Run
Early morning, did the lifting first, then to the pool for a 3 mile run, then swam 6x100, 10” RI. Very tough workout for me, but I’ve got to add some volume now. Had Gatorade the whole time. Glad I was done with this workout.

Tuesday - AM = 3M Run + Swim; PM = Bike trainer
Went to pool for the run and swim, no biggie (the run). Did 6x100, 50” RI. Tough still, even with the recovery. Evening bike workout wasn’t too hard, it was just HOT in the garage. Did 5-6 x 2’ “hard”, with 3’ RI. Only trying to get my legs back to spinning, with some small hard efforts. Didn’t do AC+…just didn’t feel like it.

Wednesday - AM: Total Body Plus + 2M Run; PM: Trainer + A/C+
TB+ just kicks my tail in the morning. I know for sure that I won’t be doing this workout anymore as it’s just too draining on me. The 2M run was fine. Left hammy experienced a little cramping feeling. Evening bike was 5x4’, lower cadence. Nothing too tough at all, just way too hot. Did AC+ afterwards. Yuck.

Thursday - 2M Run + Swim
Legs felt heavy this AM run. But again, no biggie. Swim was 5x300, 30” RI. 2-4 were no fun at all. Did no flip turns; was too exhausted. Glad this is all I have today.

Friday - “30-15” + 4M run
Really did 20-10. Last two sets were 8 pull ups and 7.5 (couldn't get 10). 4 Miler was fine, left ham a little tender...unsure if it's a cramping issue or tenderness. Need to do ARX...

Saturday - “Long” Bike + 3M Run
on Bayshore. Did 3x10' at tempo pace; #2 was a bit too much. Felt good to get out there. Run was a piece of cake, felt VERY easy. Left ham again a little tight, but still unsure if it's a cramp or not. Ran in 7.50 or so. Need to do ARX!!

NUTRITION
This week only, I’m trying to contain all carbs as best as possible. Except on recovery drink/chocolate milk. Pretty sure it’s having an effect on my (the cramping in my left hamstring). Will only do this through Saturday, then back to a more normal eating pattern. Would like to drop a couple more lbs. of fat. Should be plenty effective.

Did this from Monday to Thursday. Saturday was John's party; so I ate like a horse.

Starting Tri Training + P90X

Love writing these things like people actually read them…

After P90X, I took a week off and then did P90X+…didn’t like it all that much. And since I am getting back into full time tri training, I had to make some modifications to the plan. I didn’t and don’t want to completely stop doing P90X. Too many gains, too challenging and I’m beginning to see results. So, I thought about a program that would give me a good workout, touch all the body parts that were needed (triathletes don’t need to do bicep curls), and would work me hard enough but not so much that I couldn’t proceed with tri training. Below is the first two weeks of the plan. No workouts have been missed…yet…and the volume isn’t so much that I’d be drilling myself every day. Very manageable and challenging. Wednesdays are not easy, but got to suck it up…

WEEK ONE
6/22 - Legs/Chest/Back + 3M Run
Made my own L/C/B video combining Legs & Back of P90X, along with the two chest days. I must say, this is a good workout. I took out a couple of the leg exercises that I didn’t like, and the total workout is about 45 minutes. 5 sets of back and push ups are perfect. Not that much fun running three miles after this, but not too bad.

6/23 - 2M Run + Swim + Abs/Core Plus
Run at Del Rio and jumped straight into the pool. Did 6x100, 10” RI. All were between 1.32 and 1.34. Tough. Not a fan of swimming. Did AC+ in the evening.

6/24 - 30’ Trainer easy + Total Body Plus + 2M run
For the first time in 3 months, I wanted to really quit. Very hot in the garage after 30’ easy trainer ride. About 2/3 through Total Body, almost puked. Glad I finished and ran the 2M afterwards to get it over with.

6/25 - 2M Run + Swim
6x100, 50” RI. All b/w 1.28-1.29. Very pleased with effort.

6/26 - “30/15” + ARX + 3M run (should have been 4)
Tony’s original Upper Body Massacre is 24 alternating sets of 30 push ups and 15 pull ups. By the end, even Tony cuts back the effort to 20-12. So, I started out VERY conservatively…15-7 and only 12 sets (6 push ups, 6 pull ups). Will increase next week to 18-8. I love this workout…so far. ARX was a lost friend, as I’ve not done it in about 5 weeks. Forgot how hard it is. 3 miler should have been 4…don’t know how I screwed that up.

6/27 - 50’ Bike (2x10’), 2M run, community build day
Alternated between 10’ easy and 10’ “hard” for 50 minutes. No biggie…the hard didn’t even get me out of Z2! 2M run was done at near tempo-like pace. Community build day was awesome.

Brief Week One Summary: After completing Week One (only 2 bikes/swims), I’m not sure how to re-arrange my workouts once I move to 3/3. Was not nearly as hard on my body as I anticipated. But that will change as mileage, distances, and effort increases and gets more intense. I think the workout that might get tossed is Total Body…just a bit too grueling.

WEEK TWO
6/29 - L/B/C + 3M Run
Tough workout, especially 1-leg squats. As of Wednesday (when I’m writing this) the glutes are still sore. Run just isn’t fun after this workout.

6/30 - 2M Run + Swim
Easy run. Swim was 6x100, 10” RI. All flip turns but times were a little slower for whatever reason. I have ZERO sense of pacing while swimming. Was supposed to do AC+ today, but I didn’t.

7/1 - Total Body Plus + Abs/Core Plus + .5 mile run + 30-40’ trainer
Had bike in the shop, so couldn’t do ride prior to Total Body. Very hot in the garage, and very tough workout (harder than I remember, actually). Got in only .5 miles because of too much thunder.

7/2 - 2M Run + Swim
Did an easy run, then 6x100, 50" RI. The 100's were really tough to do...first one was in 1.23 (oops). The rest were:
2- 1.25
3- 1.27
4- 1.27
5- 1.27
6- 1.28

Had nothing left.

7/3 - “30/15” + ARX + 4M Run
Bumped it up to 18-8, and there was a difference. Next week, will shoot for 20-9. Not sure if I can do that, but worth giving the effort. Looking forward to it.

7/4 - 50’ Bike + 2M Run
Did some longer intervals. Not too bad. Last 5 minutes of last interval were tough. But got through it. Ran nice and easily.

Brief Week Two Summary: As of Saturday AM, I'm a little tired. Not sure how I'll hold up next week with 3&3 + 6 runs + P90X. But I've only got one week of that, and I'll be backing off of the P90X. Unsure which workout I should keep. Probably pushed a little too hard on the runs this week. It's okay to have easy runs, and I have to continue to remind myself of that.

Post-P90X Thoughts

So, I started this three months ago for a few of reasons:
1) I was weak, physically.
2) I was reaching a point where I THOUGHT I was becoming weak, mentally.
3) I had gained bad weight.
4) I had lost discipline.
5) A best friend had told me about it.
6) It looked REALLY hard.
7) Was I man enough and tough enough to do this?

Soon after my buddy had told me about it, I saw the infomercial on TV. Looks crazy, looks hard, look intriguing.

So, I decided that I’d not only do this program, but that I’d commit to it, even being selfish if I had to, so that I’d finish the 90 day program. I also made a promise to myself that I’d closely monitor my food intake, which was the most beneficial aspect of the last 90 days.

Is it because of P90X that I’ve gotten results? Sort of. I think that if you stick to anything consistently for 90 days, you’re going to see some type of results. Whether it’s Body For Life, P90X, CrossFit, or, your own plan. Stick to it, you’ll get results. I do think that P90X is different than a lot of these ‘commercial’ or popular plans you’d see. It makes no mention of “10-minutes a day for great results” or ridiculous claims like that. You work your tail off for 60 minutes a day, and if you do that, you’ll get stronger. This is where the plan differs, and it says so right on the cover/infomercials.

So, I now:
1) can do ~30% more push ups than when I started, ~100% more pull ups than when I started, have a nice strong core.
2/7) have reconfirmed that can be a tough SOB when needed.
3) have lost probably 10 lbs or so (probably more). Gained muscle back where it should be.
4) re-instilled discipline in the athletic aspect of life

Regarding #4, I’ve always been fairly disciplined when it comes to running/training. But that would be compared to my other family members, many/most co-workers. But I’m not disciplined when compared to successful athletes. But the last 90 days has changed my mindset on this. Very hard to explain but the two weeks that my wife was in Charlotte, and I had the kids on my own, having to get up at 4AM to do effing Yoga?? Plyometrics? That’s not normal…but it is (“I hate it, but I love it,” Tony Horton, Ab Ripper X video.). So, getting through that, DOING that…BFD. Yep, I’ve gotten up at 4AM for a 7 hour bike ride, but that was 5 years ago. Only one child. The deal was different this time. And in some ways, this was harder…pulls ups at 5:30AM, followed by wall squats isn’t a comfortable way to start off the day sometimes.

So, I have this feeling that my future training will be a bit different this time. More structured, doing 90% of my workouts in the AM. If I have to get up at 4AM, I’ll get to bed early the night before. I’ll just do what I have to do to be successful, trying to not sacrifice my family time in the process.

What’s next from a training perspective?
- first it’s getting back into swimming/biking/running. Time to start training for my next triathlon.
- continuing with “P90X Plus”, at least the resistance days, and incorporating the original P90X workouts in as well. I’ve made too much progress to stop now.
- monitor my food intake, but maybe not as closely. As my calorie expenditure increases with S/B/R, I’ll be a bit less OCD about it. I’ll track, but probably more closely to this last week than the first month.

My schedule is tentatively as follows:
October ’09 = Olympic distance triathlon, sub-2h 15m
February ’10 = Gasparilla 15K, sub-1h
April ’10 = Gator Man 1/2 Ironman triathlon (thankfully, not affiliated with UF)
May ’10 = May Classic 5K, sub-18m
October ’10 = Ironman-distance triathlon, sub 11h 30m (tentative, and only with spousal permission, and I’ve NOT asked her yet)

There are a couple of local 5Ks and 10Ks that I’ll want to do…kind of a bit of payback for me doing these races and the race getting the better of me. Won’t happen this time.

Lastly, these continuing updates were a HUGE deal for me, as I look back. I had to post updates. If not, I’d just be a talker, not a do-er. That’s not what I’m all about. “What would ‘they’ think of me if I bailed on this? ‘They’d’ think I was a quitter. Can’t have that happen.” Would be my line of thinking. So, thanks for keeping me accountable for the last 12 weeks. I couldn’t have accomplished this without it.

I’m done with updates. Will answer questions if they come up.

P90X, Week 12

Tuesday - Chest, Shoulders, Tris / 1 Mile Run + ARX
Worked very hard today, gave great effort. All ‘weighted’ movements were about the same, maybe one rep less. But almost all body weight movements were increased from last time. A+ for effort, B++ for results. Skipped ARX in the AM, and will do that in the PM. Ran one mile. Very pleased with effort this AM.

Wednesday - Plyometrics + 1 Mile Run
Last day of Plyo, and I tried to go as hard as I could. I'll be honest, I'm glad I don't HAVE to do this workout anymore. It's tough. As with the past several weeks, I didn't do gap jumps OR the three sports moves at the end. Ran 1 mile after workout was done. Very good effort.

Thursday - Back, Bis + 1 Mile Run / ARX
I’ve decided that while Legs/Back is the hardest day, Back/Bis is the most painful day. Nothing about it is pleasant…at all. And of course, Katie makes it worse. Increased a few sets of weights and/or reps. Great effort, very pleased. Will do ARX in the evening (did it completely in the evening).

Comparisons:
Week 5 Pull Ups
23 unassisted + 15 assisted = 38 total pull ups

Week 12 Pull Ups
40.5 unassisted + 16 assisted = 56.5 total pull ups

AMENDED CHEST/BACK Pull Ups
Week 2 Pull Up Totals
23.5 unassisted + 4 Assisted = 27.5
Week 3 Pull Up Totals
23 unassisted + 11.5 assisted = 34.5 total pull ups
Week 12 Pull Up Totals
38 unassisted + 16.5 assisted = 54.5 total pull ups

AMENDED CHEST/SHOULDER/TRIS
Body Weight Exercise Total (push ups, chair dips, etc)
Week 5 = 151
Week 12 = 202

Numbers aren’t higher (at Week 12) because I increased lbs in all curl exercises, which will have an impact on my pull ups numbers. That increase is great (IMO).

Friday - Yoga X + 2 Mile Run
Ran in the AM, slept in late so I had zero time for Yoga. I was going to do the abbreviated Yoga, but heck, this is my last week...I did the complete version, the 8000 pushups, yoga belly 7, you name it...very glad that I don't have to do this any more.

Saturday - Back, Legs / ARX + 1 Mile Run
Ran Mile first as part of the warm up. This workout was NOT 'better' than last week, in terms of # of reps, it was the same. This workout is so hard; when you 'give the legs a break', you're hitting the pull ups. And each leg exercise is like a tough cardio workout, so when its time to go to pull ups, I'm exhausted. Arms still gave out like last time, at least my forearms did. Will have Week 2 to Week 12 pull up comparisons later.

Week 2 Pull Up Total = 43
Week 12 Pull Up Total = 91

Sunday - Kenpo X
As luck and irony (long story) would have it, I was in Charlotte for my final workout. I had to do this workout in the drive way of my inlaws house in the AM, iPhone on the trunk of my car guiding me though. I completed P90X, missing only one workout.

NUTRITION
Had two days where I ate odd stuff, so I couldn't record it. No nutritional data for the week, but I definitely did NOT over eat, and probably (due to travel) underate a couple of days.

Will have a "summary" of my own thoughts on P90X and my own results in a day or two.

P90X Week 11

Tuesday - Chest & Back / ARX + 1 Mile Run
Was looking forward to this workout, based on my perceived failure in Week 9. This might have been the best workout that I've had to date. Exceeded all exercises this AM from Week 9, and felt a good solid burn. Struggled with ARX...got to 20 Mason Twists, and just had to bail. Overall, a big gain here.

Comparisons:
TOTAL PUSHUPS
Week 2 = 164
Week 11 = 202

TOTAL PULL UPS (Not rows, only pull ups)
Week 2 = 31
Week 11 = 63 (Holy Crap, WOW!)

Wednesday - Plyometrics + 1 Mile Run
Tried to really push it this day. Only have one left after today, so I better lay it all on the line. I think the most difficult series is the Jump Knee Tuck, immediately followed by Mary Katherine's, to Leapfrog Squats...then to Rock Star Hops! Brutal, just brutal.

Thursday - Shoulders & Arms / ARX + 2 Mile Run
Of all the resistance days, I think this is the 'easiest'. Compared to back/bi's, or chest/shoulders/tris, it's a piece of cake...compared to the others. Have made similar progress with weights being used. ARX went better than Monday, which was a relief. There's no question I'm getting tired of ARX...too much of it. Thankfully, I've only got 4 ARX left, with two of them being Back/Bi's day...ugh.

Friday - Yoga X + 1 Mile Run
Did the run in the AM, and Yoga in the PM inside. Had my wife watching TV while I did the workout just a few feet from her. I think she thinks I’m weird…what’s new. Won’t be breaking my back to do this workout once P90X is over with.

Saturday - Legs, Back + 1 Mile Run
There’s no way around this workout. For the first time on THIS day, my arms/forearms prevented me from doing more pushups. I could barely grab the rings at the end of the workout. Poor Sophia…I think she was suffering for the last 1/2 of the workout…they quit showing her face for the most part and Tony quit talking to her. Did NOT do ARX, was just too fried to complete it. Did the Mile run prior to working out; served as a good warm up. Will have improvements from Week 2 to Week 12 in next week’s edition.

Sunday - Kenpo X + ARX
Kind of went through the motions on this, but got the job done. Maybe not as intense as the last couple of efforts, but still worked hard. Would have much rather been in bed resting. Completed ARX. Glad it was over. One week to go.

NUTRITION - May 11 to May 17
Ave. Total Calories - 2108
Ave. Total Carbs - 215
Ave. Total Fat - 66
Ave. Total Prot. - 167

Average numbers look okay. Individual days though are a different story. Had another double hamburger on Sunday and again, thoroughly enjoyed it. Calorie intake will continue to increase a bit, as training gets more voluminous (when I start running/biking/swimming). I am still losing fat/inches though, pants continue to feel looser, and close to seeing some ab definition. And, sorry to disappoint all of you but I won’t be posting pictures…
Friday - Yoga X + 1 Mile Run


Saturday - Legs & Back / ARX + 1 Mile Run


Sunday - Kenpo X + 1 Mile Run