-5 Degree Half Marathon!

Today IronCraig http://schlawin.blogspot.com and I did a Half Marathon as a training run. This was not acutually a race, we just happened to run 13.1 miles. Wooo, that was chilly. Even though it was -5 degrees, the run went by quickly. Craig and I were chatting the whole time about training ideas, etc., so it distracted us from the fact that there were icicles forming on our eyebrows, eylashes, and face. We took it nice and easy. We had a good time.

Total Run Time = 2:11:00
Total Distance = 13.1M

I am really lucky that Craig is practically my neighbor. The odds of having a guy living a block away, who is as crazy as I am, are pretty slim. The fact that he is a fellow Hawkeye and works at OSF with me, makes it even stranger. He is a big part of why I feel confident enough to do an Ironman this year.
I believe, to achieve ultimate fitness, people need a good mix of training alone, and with workout partners of different abilities. I will post more about this subject at a later date.

Bike Strength Intervals

Trainer Bike

• 50:00 total
• 3 x 6:00 strength intervals (5:00 rest between)

Pull-ups Day 5

• Wide Grip Pullups = 1, rest 10 seconds
• Wide Grip Pullups = 2, rest 10 seconds
• Wide Grip Pullups = 3, rest 10 seconds
• Wide Grip Pullups = 4, rest 10 seconds
• Wide Grip Pullups = 5, rest 10 seconds
• Wide Grip Pullups = 3, rest 10 seconds
  

191 Pull-ups!!!

I am on day 4 of the pull-up program http://trizack.blogspot.com/2009/01/pull-up-program.html It called for me doing sets of 3 wide grip pull-ups, with 1 minute of rest in between, for as many sets as I could do.
I was hoping to do 15 sets of 3. I kind of went crazy though. After the 15th set, I really got fired up. I was in my basement all alone, pumping my fist, and yelling. I thought, could I do 75 total pull-ups tonight? Then I hit 75 and thought, maybe I can do 100? I passed 100 and thought the end might be near, but I kept on going, one set after another. Pretty soon, 150 was in sight. I think I was pretty much foaming at the mouth by this point. After my 51st set (153 total), I felt a pain on the palm of my right hand. I looked down and a chunk of skin about the size of a quarter was ripped off pretty deep. This was no time to stop now! I found a glove in the other room and put it on, and then kept going. I ended up completing 63 sets of 3. For me, it is pretty cool when a workout can inspire yourself. I am now wondering. Can I do 1,000 pull-ups in a single setting someday? Also, if I do that, will I have any skin left on my hands?

Today's Workout

• Pushups Set 1 = 43
• Pushups Set 2 = 40
• Wide Grip Pullups = 63sets x 3reps + 1set x 2reps (191 total): 60 seconds rest in between each set
• Run = 3.1M (24:00)

The quote on the poster described the way I felt during my workout today. "To acomplish great things we must not only act but also dream; Not only plan, but also believe" Not every workout can be this way. But this is what my "Ironquest" is all about.

Pull-Up Program: Day 3

I didn't have time for a big workout today. I am cramming for a test in Renal tomorrow.
I did complete Day 3 of the pull-up program http://trizack.blogspot.com/2009/01/pull-up-program.html Today's session seemed very easy for me. I actually held back on how many pull-ups I could have done. Holding back was probably the toughest part about the workout. I held back because the program calls for making sure you complete all 9 training sets. I am sure I could have done more, but my muscles need a little bit of recovery time anyway. I can't wait to see what I can do 4 weeks from now.

1. Pushups = 40
2. Wide Grip Pullups = 2, rest 60 seconds
3. Wide Grip Pullups = 2, rest 60 seconds
4. Wide Grip Pullups = 2, rest 60 seconds
5. Close Grip Pullups = 3, rest 60 seconds
6. Close Grip Pullups = 3, rest 60 seconds
7. Close Grip Pullups = 3, rest 60 seconds
8. Wide Grip Pullups = 4, rest 60 seconds
9. Wide Grip Pullups = 4, rest 60 seconds
10. Wide Grip Pullups = 5

*Ab Roller = 10

Circuit Weights Plus Cardio

Today I did another continuous circuit. I came up with the exercises and order before I got to the gym and wrote them down so I would have a reference. When I go to the gym, I always go with a plan. My workout is then more effective and takes less time. Included in this circuit is Day 2 from "The Pullup Program" http://trizack.blogspot.com/2009/01/pull-up-program.html This was definitely a challenging one.
It is important to note that the only rest I took was between the pullup sets as specified below. In between the other exercises, the goal is to take no (or little) rest.

1. Jump Rope = 250
2. Wide Grip Pullups = 1, rest 10 seconds
3. Wide Grip Pullups = 2, rest 10 seconds
4. Wide Grip Pullups = 3, rest 10 seconds
5. Wide Grip Pullups = 4, rest 10 seconds
6. Wide Grip Pullups = 5, rest 10 seconds
7. Wide Grip Pullups = 3, rest 10 seconds
8. Wide Grip Pullups = 2, rest 10 seconds
9. Burpees = 15
10. Swiss Ball Hamstring Curls = 20
11. Jump Rope = 250
12. Planks = 1:30
13. Burpees = 15
14. Close Grip (Tri) Pushups = 20
15. Jump Rope = 250
16. Close Grip Pullups = 12
17. Burpees = 15
18. Back Extensions = 10
19. Jump Rope = 250
20. Mountain Climbers = 40
21. Burpees = 15
22. Body Weight Rows = 10
23. Jump Rope = 250
24. Power Clean, Jerk, and Push Press = 35LB(Dumbells) x 8
25. Burpees = 15
26. Side Dumbell Shoulder Raise = 15LB x 10
27. Jump Rope = 250
28. Elliptical = 10:00

Total Time = 44:15

Leg Strength Plus

Today's Workout

Lift (Legs)

• Squats = 235LB x 12reps, 285 x 3reps
• Front Squats = 120LB x 12reps
• Dead Lift = 70LB (each hand) x 15reps
• 1 legged Calve Ext = body wt x 15

Pull-up Program Day 1: http://trizack.blogspot.com/2009/01/pull-up-program.html

• Wide Grip Pull-ups(5 sets-90sec rest between) = 13,8,6,5,5
• Chin-Ups = 13
• Dips = 26 (instead of pushups)

Cardio

• Burpees = 25
• Run = 28:00 (3.4M)

The Pull-up Program

I read about a pull-up program designed by a Marine to prepare himself to attempt to set a world record in number of pull-ups completed in a single exercise session. The program seems to be a good one, and time permitting, I am going to give it a try. To summarize the program, Mon-Fri it calls for doing hi reps of various pull-up routines. Saturday and Sunday are supposed to be rest days. You can read more details about the program here http://pull-ups-training.com/

Todays Workout

Bike Trainer

• 45:00
• 100RPM

Running Plus

I really do like variety in my workouts. Today, I was scheduled to do a run. I decided to add a couple of different exercises, to make it challenging and keep me interested. In the winter, staying interested and excited about something new seems to be a challenge for most people.

Today's Workout(no rest between)

1. Burpee's = 20
2. Nordic Trac Ski Machine = 5:00
3. Run(Treadmill) = 30:00 --3.98M
4. Nordic Trac Ski Machine = 5:00
5. Burpee's = 20
6. Standing Shoulder Press = 115LB x 7reps
7. Ab Roller = 10
8. Body Weight Rows = 12

***For anyone who hasn't tried a Nordic Trac Ski Machine, they really are a good workout. In my opinion, it is much better than an elliptical machine. My heart rate definitely shoots up a lot quicker on the Nordic Track than the elliptical. It may not be as trendy or comfortable, it just gets the job done.

Bike Trainer

Bike Trainer

• 50:00
• 100RPM

Fat Blaster

I would much rather be outside in the summer. So I thought I would include a pic from a duathlon I did the summer of 07'.

This was my 2nd workout of the day. I needed a little bit of a change of pace and a new challenge. I came up with this series to work the entire body - cardio, strength, interval, etc. It is designed to be hard and painful. It won't make me look like the Incredible Hulk. The Incrdible Hulk is too big to do triathlons. It will help me lose fat, get lean/strong and ripped. My goal here was to push through with good form as fast as possible.

I did 9 different lifting exercises sandwiched between 250 Jump Rope Reps or 15 Burpee/Squat Thrusts. In between each set there was no rest. The idea here was to get the heart rate up and keep it up. At the end of my circuit I did 10 minutes on the elliptical machine.

1. Jump Rope = 250
2. Planks = 2:15
3. Burpee/Squat Thrusts = 15
4. Dips = 15
5. Jump Rope = 250
6. Dumbell Should Press = 45LB x 8
7. Burpee/Squat Thrusts = 15
8. Wide Grip Pullups = 10
9. Jump Rope = 250
10. Incline Dumbell Press = 60LB x 8
11. Burpee/Squat Thrusts = 15
12. Body Weight Rows = 12
13. Jump Rope = 250
14. Tricep Dips = 18
15. Burpee/Squat Thrusts = 15
16. Close Grip Pullups = 12
17. Jump Rope = 250
18. Power Clean, Jerk & Push Press = 40LB x 6
19. Burpee/Squat Thrusts = 15
20. Elliptical Machine = 10:00
    Total Time = 42:30

Morning Run

I am now back to school full time for the semester. My focus for workouts will shift to making the very most out of the limited time I have. An aggressive goal that I have set for myself is to get a minimum of 5 short cardio workouts per week.

Todays Workout

Run

• 22:00
• 2.83M

Lift

• Dips = 26reps x 1set

Bike Trainer

Bike Trainer

• 45:00
• 100+RPM

Lift

• Close Grip Pullups = 16
• Wide Grip Pullups = 11

Fast Food Is Healthy

In most people's busy lives, they don't always have time to cook extremely healthy meals at home. They often resort to quick stops at fast food restaurants like McDonald's, Burger King, or Wendy's. Conventional wisdom says that fast food = junk food, or is not healthy at all. Today, my kids and I had lunch with a friend and her kids. The restaurant of choice was Wendy's. She had the most typical fast food: hamburger, fries, and a pop. She started to complain about how unhealthy fast food is. Many people complain about this and the funny thing is, fast food is not inherently unhealthy. While eating fast food is probably not going to be the perfectly healthy meal, there are healthy choices. Also, the restaurants don't force their customers to "super size it", as in the movie "Super Size Me". People who eat at fast food restaurants have choices about 1) what they eat and 2) what portion size they eat. In fact, a study was done about this very subject at Eastern Illinois University http://www.eiu.edu/~pubaff/headline/2005/1017200590.php In this study, 2 students ate nothing but fast food for 1 month, but ate portions suitable to their body size. The result? Both of them ended up losing weight and lowering their cholesterol.
As my kids and I sat there sharing a large bowl of chili, chicken nuggets, and kid's milks, I knew I was doing nothing to sabotage my kids or my own health.
I do concede that most menu items at fast food restaurants are loaded with sugar and fat. These foods in standard or large portions are very unhealthy and contribute to obesity in America today. However, here are some tips for eating fast food in a healthy way:

1. PORTIONS: don't super size it. Portion size it! Try something like a JR. Whopper(or even 1 full Whopper if you are large) with no fries and a water.
2. NO MAYO: On all sandwiches, ask for them without mayonaise or ranch.
3. NO POP: Order water, it's cheaper too. If you have to get a pop fix, make it diet.
4. GRILLED: When you have a choice, make your chicken grilled, not fried.
5. HAVE IT YOUR WAY: Don't be afraid to special order. Say no cheese, no special sauce, etc.
6. HEALTHY MENU ITEMS: McDonalds has chicken salads, apple dippers, yogurt parfaits, etc. Wendy's has Chili(my personal fav), baked potato, side salads, etc. Every restaurant has healthier choices.

Today's Workout

Lift

• Warmup Dips = 15reps
• Weighted Dips = 50LB x 10reps
• Weighted Dips = 75LB x 3reps
• Incline Dumbell Press = 66LB x 12reps
• Close Grip (Tri) Bench = 135LB x 10reps

Bike (Strength Intervals)

• 52:00 Total Time
• 4 x 6:00 intervals
• -4:00 rest between intervals
• -Biggest Gear
• -59RPM average

Run (Treadmill)

• 24:00
• 3.1M

Bike Trainer Workout

I rode my trainer bike while watching some of the football game tonight.

Bike Trainer

• 1:03:00
• 100+RPM

Leg Strength

I had to run on the treadmill today. I am dreaming of summer though. I thought a nice outdoor picture would be fitting.

Lift

• Squats= 230LB x 12reps, 275 x 4 reps


• Front Squats= 115LB x 12reps


• Dumbell Dead Lifts= 65LB(each hand) x 15reps


• Hamstring Curls= 100LB x 12reps


• One Legged Calf Extensions= body wt x 13reps

Run (treadmill hills)

• 40:00 total time


• 6 x 2:00 @ 7.5% gr & 8:34 pace w/2:00 rest between


• 4.5M total distance

Bike Trainer Workout

Bike Trainer

• 1:45:00
• RPM = 100+

Today I watched the Steve Prefontaine movie while riding on my bike trainer. He has always been an inspiration to me. His story is a great one http://www.prefontainerun.com/. I will certainly talk more about him in the future. Let me leave you with one of my favorite quotes from him. "To give anything less than your best is to sacrifice the gift." - Steve Prefontaine

Long Run Intervals

This morning I planned on going for a long run outside. But one step out the door let me know that conditions were way too slick and icy to risk an injury. So I decided to go to the YMCA. The thought of running long on a treadmill did not excite too much, so I thought of a way to spice up the workout. I did 8 (15 min) running segments sandwiched around 1 set of various multi joint lifting exercises. I did not rest at all. I went straight from the run segment, down a couple of flights of stairs to the strength training room and did my lifting set, before returning upstairs for the next running segment. The only time I deviated from this plan was once to quickly change my soaked shirt(I brought an extra one with me to to the treadmill) and once to refill my water bottle. My workout is as follows:

1. Run = 15:00 (1.68M)
2. Planks = 2:00
3. Run = 15:00 (1.70M)
4. Close Grip Pullups = 16reps
5. Run = 15:00 (1.70M)
6. Power Clean, Jerk, and Push Press = 40LB x 8reps
7. Run = 15:00 (1.68M)
8. Back Raises = Body Weight x 8reps
9. Run = 15:00 (1.68M)
10. Standing Dumbell Shoulder Press = 50LB x 6Reps
11. Run = 15:00 (1.68M)
12. Wide Grip Pullups = 10reps
13. Run = 15:00 (1.68M)
14. Body Weight Rows = 15reps
15. Run = 15:00 (1.73M)
16. Dips = 20reps

-Total Running Time = 2:00:00

-Total Running Distance = 13.53M

-Total Workout Time = 2:22:15

This was an extremely challenging workout for me. Some of the lifting exercises I did were strenuous enough that I was extremely worn out when starting the next running segment. This was by design, not by accident. This workout helped me achieve a number of different training objectives:

1. Teaching my body how to recover after a hard effort. For example, after doing the pullups, it was really difficult to start running right away. I actually started to recover a little bit during my run.
2. Build run endurance. 2 hours of running certainly qualifies as a long run at this stage of my training. Even though I broke the run into 8 segments, my body got the benefit of running for the entire time because I did not allow myself enough rest time in between the segments.
3. Transition Training. In triathlons there are transitions between each phase. These count in the overall time. During this workout, I had 16 transitions where I had to switch gears and quickly refocus on a new task. Teaching my body and mind how to do this has value in triathlon training.
4. Teaching my body how to use fat as a primary fuel. Most everyone has heard that intervals are excellent for fat loss. Even though this was a much different and longer set of intervals than most, it resulted in fat loss for more than the obvious reasons. I went into this workout with a completely depleted system nutritionally. I carb fasted. When exercising, the two main sources of fuel are glucose and fat. The body naturally wants to burn glucose first - its easier to burn and a better energy source. But, if a persons body is depleted of glucose, there is nothing to burn but fat. As McMillan states, teaching your body how to use fat as fuel is not easy to do, but is important for ultimate results. http://www.mcmillanrunning.com/ If I can teach my body how to efficiently use fat as fuel, when I give it glucose for a race, it will be supercharged.
5. Mental Toughness. Although this workout was extremely challenging physically, it was just as challenging mentally. I wanted to stop many times. But this feeling just made me more determined to push through to the end. I believe this type of mental toughness can be learned and developed. Workouts like these these are helping me to develop this toughness.

Bike Trainer Strength Intervals

Bike Trainer

• 55:00
• 4 x 5:00 strength
• -Biggest Gear
• -60 RPM

Morning Run

Running

• 20:00
• 2.5 miles

Lift

• Dumbell Shoulder Press = 51LB x 7reps
• Standing Shoulder Strt Bar Press= 115LB x 6reps
• Lateral Shoulder Raises = 16LB x 15 Reps
• Front Shoulder Raises = 16LB x 15Reps

Lose Weight By Watching TV

It's true! Although the TV part is not what makes you actually lose the weight, it can play an important part in a fitness program. A stationary bike planted in front of a TV is a great fitness tool. Unlike the eliptical trainer or treadmill, your head can stay fairly still so TV viewing is similar to just sitting on the couch. So, anyone who says they don't have time to workout - I have 1 question for you. Do you have time to watch TV? Be honest. The average American watches 28 hours of TV per week! http://www.csun.edu/science/health/docs/tv&health.html That is equivalent to a part time job. It is estimated that by the year 2013, daily hours watching video/TV will match hours of sleep! http://www.srgnet.com/pdf/TV%20Video%20Hours%20to%20Match%20Sleep%20Release%20(June%202008).pdf If the average American would spend 25% of their TV time per week (7 hours) riding the stationary bike, the obesity problem would be almost completely eliminated. And the obesity problem is large. It is estimated that 60 million Americans are obese! http://www.obesityinamerica.org/bythenumbers.html To give you an idea of how much weight Americans could lose per year by this method, let me give you an example: A 185 pound man, biking at a moderate pace for 1 hour, would burn approximately 700 calories http://www.caloriesperhour.com/index_burn.php That is 4900 calories per week. 1 pound of fat = 3500 calories. That 185 pound man would lose 1.4 pounds per week. Over the course of a year, that man would burn 72.8 pounds! Of course the numbers would change a little as his weight changes, but you get my point. There are so many ways to get a workout in if a person makes it a priority and is creative.

Today, Iowa played in the Outback Bowl. I decided I would park my stationary bike trainer in front of the TV and keep it spinning for the entire game. I had a full water bottle and 2 sweat towels within reach. The only time I took a short break was to fill my water bottle up and drain the main vain. My butt is a little sore, but I had a great time. Iowa won and I got a great workout.

Bike Trainer

• Riding time = 3:17:00
• RPM = 100+