Train Like A Freak

1-25-08 3 Miles

walt — Sat, 26 Jan 2008 00:36:25 +0000

All right! I felt a lot better than I did the last two times…none of those early problems. The last two times I had to slow down my pace after about half a mile, today I went at 7.5mph for the first 1.1 miles or so before slowing down a bit. I definitely feel like I have room for improvement, and I can’t wait to do so.

01-25-08 -> 26m 29s (new personal record!)
01-23-08 -> 27m 34s
01-22-08 -> 28m 43s
01-18-08 -> 26m 40s (broke 27 minutes)
01-16-08 -> 27m 47s
01-14-08 -> 27m 3s (broke 28 minutes)
01-12-08 -> 28m 38s (broke 29 minutes)
01-11-08 -> 29m 43s (broke 30 minutes)

1-23-08 3 Miles

walt — Wed, 23 Jan 2008 17:49:59 +0000

I still felt kind of sore today, but I was happy with the workout. I’m taking Thursday off, so my next 3 mile time will be on Friday…

01-23-08 -> 27m 34s
01-22-08 -> 28m 43s
01-18-08 -> 26m 40s (broke 27 minutes)
01-16-08 -> 27m 47s
01-14-08 -> 27m 3s (broke 28 minutes)
01-12-08 -> 28m 38s (broke 29 minutes)
01-11-08 -> 29m 43s (broke 30 minutes)

1-22-08 3 Miles

walt — Tue, 22 Jan 2008 17:47:31 +0000

Even though the time seems like a step back, I was really really happy that I even made it 3 miles! Two days before, I played basketball for 2 hours for the first time in almost a year. I was so sore, I didn’t even think that I could make it a half-mile on the treadmill, let alone 3! Even once I had started, I was saying to myself “maybe I should only do 1 mile today.” But I powered through it, and I was extremely happy to finish under 30 minutes. Now I’ve got to pick the pace back up!

01-22-08 -> 28m 43s
01-18-08 -> 26m 40s (broke 27 minutes)
01-16-08 -> 27m 47s
01-14-08 -> 27m 3s (broke 28 minutes)
01-12-08 -> 28m 38s (broke 29 minutes)
01-11-08 -> 29m 43s (broke 30 minutes)

1-18-08 3 Miles

walt — Sat, 19 Jan 2008 03:05:30 +0000

Great workout tonight! Last time I ran at 7 mph (8:34 mile) for the first 11 minutes before I had to slow down, this time I ran at 7.5 mph (8:00 mile) for the first 12 minutes before I had to slow down!

That was 1.5 miles in the first 12 minutes, definitely a new record for me.

I passed the 2 mile mark at about 17 minutes, and the 3 mile mark at under 27. I’m really happy about that, but it’s obvious that I still don’t have much long-term endurance. Between 1.5 and 2.0 miles, I did it at a 10-minute-mile pace, and the final mile took 9 minutes 40 seconds.

My plan to improve is to continue to add one minute to the beginning before I have to slow down (i.e. the next time I go, I’ll run at an 8 min mile pace for the first 13 minutes, the following time for 14 minutes, etc).

01-18-08 –> 26m 40s (broke 27 minutes)
01-16-08 –> 27m 47s
01-14-08 –> 27m 3s (broke 28 minutes)
01-12-08 –> 28m 38s (broke 29 minutes)
01-11-08 –> 29m 43s (broke 30 minutes)

1-16-08 3 Miles

walt — Wed, 16 Jan 2008 05:30:35 +0000

Even though this was slightly slower than my previous time, I felt better about this one than any of the previous because of my initial consistency. Before, the longest I ever ran consecutively was probably not more than 6 or 7 minutes at which point I’d have to slow to a walk for a minute before picking it back up. Today, I set the treadmill at 7 miles per hour (a pace of 8:34 per mile) and managed to run for 11 minutes before I had to slow down (it was 1.3 miles, if I remember correctly). The next 1.7 miles took almost 17 minutes and involved a lot of jogging-walking-jogging-walking, but I still think that this day was a big improvement for me…

01-16-08 –> 27m 47s
01-14-08 –> 27m 3s
01-12-08 –> 28m 38s
01-11-08 –> 29m 43s

1-14-08 3 Miles

walt — Mon, 14 Jan 2008 05:29:03 +0000

Ran the first mile in under 7 minutes! I did a lot of sprinting-walking-sprinting-walking-etc in that first mile, and it wore me out…the second mile took about 9 minutes, and the last one took about 11, but I still set a new record for myself…

01-14-08 –> 27m 3s
01-12-08 –> 28m 38s
01-11-08 –> 29m 43s

1-12-08 3 Miles

walt — Sat, 12 Jan 2008 23:49:52 +0000

Felt great at the gym today, got right on the treadmill and again did that little walking warm-up…this time about a third of a mile.

I got right into it and banged out the first mile in exactly 8 minutes. That’s probably the first time I’ve run that long that fast since I was in high school. The next 2 miles took about 10 minutes each…

01-12-08 –> 28m 38s
01-11-08 –> 29m 43s

1-11-08 3 Miles

walt — Fri, 11 Jan 2008 23:44:12 +0000

I went to the gym today and got on the treadmill. I did a nice easy warm-up while I was checking and sending email on my trusty iPhone. It was about 10 minutes and .64 miles or so. Then I cleared the data on the treadmill and got down to business.

I just made the three miles under 30 minutes. A lot of walking here…

01-11-08 –> 29m 43s

Weeks 1-3 Workouts

jdot215 — Thu, 10 Jan 2008 19:02:51 +0000

Workout 1: Chest+Back+Abs
Exercise	Sets	Reps	Tech.
Bench	4	15,12,8,8	Forced reps
Incline DB	3	12,8,8
Pec-Deck Fyle	2	12,12
Bent Row	4	12,10,8,8
Cable Row	2	8,8	Drop Sets
Back Ext.	2	20,20
Pull Up	3	to failure
Leg Raise	2	15,15
Crunch	2	20,20
De.Twist Crunch	2	15,15



Workout 2: Legs+Calves+Abs
Exercise	Sets	Reps	Tech.
Squat	4	15,12,10,8
Hack Squat	3	12,10,10
Leg Extension	3	15,12,10	Drop Sets
Romanian D.Lift	3	12,10,10
Lying Leg Curl	2	12,10	Partial Reps
Standing Calf R.	3	15,15,15
Decline Weight Crunch	2	10,10
Straight Leg Crunch	2	15,15
Hanging Oblique Knees	2	12	L-R=1 rep



Workout 3: Shoulders+Traps+Arms+Abs
Exercise	Sets	Reps	Tech.
Overhead DB Press	3	15,10,8
DB Lat Raise	2	10,10	Drop Sets
Bent-Over Lat Raise	2	10,10	Drop Sets
Barbell(BB) Shrug	3	12,10,8
Close Grip Bench Superset Rope Pressdown	3 3	12,10,8 10,10,10	Supersets Supersets
Barbell Curl Superset DB Hammer Curl	3 3	12,10,10 10,10,10	Supersets Supersets
Reverse Crunch	2	15,15
Machine Crunch	2	15,15

Week 1 Workout 2: Legs & Abs

jdot215 — Thu, 10 Jan 2008 19:00:50 +0000

Workout 2: Legs+Calves+Abs
Exercise	Sets	Reps	Tech.
Squat	4	15,12,10,8
Hack Squat	3	12,10,10
Leg Extension	3	15,12,10	Drop Sets
Romanian D.Lift	3	12,10,10
Lying Leg Curl	2	12,10	Partial Reps
Standing Calf R.	3	15,15,15
Decline Weight Crunch	2	10,10
Straight Leg Crunch	2	15,15
Hanging Oblique Knees	2	12	L-R=1 rep

This is the workout that was completed Tuesday night with Erick and Brian. I am paying for it today, but I feel great. I have slipped a little bit with the diet grabbing two rice krispie treats today. I haven’t eaten them yet but I’m sure I will. I have to go that much harder during cardio tonight. Shoulders, biceps, triceps, and arms will be attacked tonight. I will weigh myself tomorrow and see if there is some progress. My starting weight was 185lbs and 26.8% body fat. My goal is 170lbs.