Must say my last 2 weeks of training were pretty sad. I did get some good 4 mile runs in at a nice tempo. Weight lifting has been solid and I was given some corrections on my cycling form. I need to write out a more detailed training plan this week and finish the prep period strong. I also plan on starting to swim this week as well, again just working on form, but I am confident that I should be able to regain it after a few hundred meters.
My weight and body fat held nicely over the two weeks at 165lbs and %7.9.
Sunday, February 26, 2012
Sunday, February 12, 2012
End of Week 6
Week six was a rough week training wise. On Tuesday and Wednesday I took the wife and daughter skiing, so I missed 2 days of working out. In preparation for the off week I trained 3 hours on Monday. I ran 10 miles in the morning in roughly 1 hour and 40 minutes up a slight incline, then cycled for an hour later that afternoon, focusing on high cadence and quick feet.
Skiing was fun and a nice break from Manhattan. Thursday's workout was tough, no energy, no drive. It's amazing how 2 days off my normal diet and workout routine can set me back. Friday was a little better, hit the weights with a vengeance and did some killer sprints. I did manage to sneak in a bike workout on Saturday, a normal resting day during this prep phase. Week 7 should be good, I just signed up for a time trial my gym is having for a spot in the San Francisco triathlon. TT is on March 24th, so a little extra motivation.
Weight: 167 (gained 3 pounds!!) Body Fat: %8.0
Skiing was fun and a nice break from Manhattan. Thursday's workout was tough, no energy, no drive. It's amazing how 2 days off my normal diet and workout routine can set me back. Friday was a little better, hit the weights with a vengeance and did some killer sprints. I did manage to sneak in a bike workout on Saturday, a normal resting day during this prep phase. Week 7 should be good, I just signed up for a time trial my gym is having for a spot in the San Francisco triathlon. TT is on March 24th, so a little extra motivation.
Weight: 167 (gained 3 pounds!!) Body Fat: %8.0
Friday, February 3, 2012
End of week 5
So week 5 of 39 is in the books, time to recover over the weekend. I must admit this was not my best training week on the bike, but running improved. On monday I ran a 10k (hilly terrain) in 57:30 minutes. Not great, but I was very happy with that time since I began the run not wanting to run. I hope to get that time down to the 50 minute mark. Speaking of which, I ran a 5k today in 25 minutes (up same hilly terrain). I had to laugh since my average time in cross-country was 17 minutes with a personal best of 16:37. It's safe to say I am not 17 anymore.
The bike. I thought I was doing well and perhaps I am, but I was so disappointed on Wednesday when I did my first loop in the park for time. For those of you that don't know Central Park, the loop is 6 miles of nasty hills. A true power course. I thought I could do 3 laps in 1 hour, 20 minutes a lap. Goodness me, I struggled to do 2 laps in 47 minutes. There was some traffic but nothing that made me stop. The worse was that I was getting passed left and right. And not just passed, but within 15 seconds I couldn't see the cyclist in front of me anymore. I need stronger legs.
My weight held steady at 164 pounds!!! Body Fat down to 8.7 percent. I have a solid 8 weeks of endurance prep work left so I am not worried.
The bike. I thought I was doing well and perhaps I am, but I was so disappointed on Wednesday when I did my first loop in the park for time. For those of you that don't know Central Park, the loop is 6 miles of nasty hills. A true power course. I thought I could do 3 laps in 1 hour, 20 minutes a lap. Goodness me, I struggled to do 2 laps in 47 minutes. There was some traffic but nothing that made me stop. The worse was that I was getting passed left and right. And not just passed, but within 15 seconds I couldn't see the cyclist in front of me anymore. I need stronger legs.
My weight held steady at 164 pounds!!! Body Fat down to 8.7 percent. I have a solid 8 weeks of endurance prep work left so I am not worried.
Wednesday, January 25, 2012
Ironman 70.3 Pocono Mountains
Some of you may already know, but I've signed up to compete in my first ironman. Thankfully I am smart enough to choose a half ironman that is close to Manhattan and 37 weeks away. Plenty of time to train and mentally prepare for what I hope will become a major part of my life. The Pocono Mountains half ironman is on September 30th. A half Ironman is 70.3 miles: 1.2 mile swim, 56 mile bike, 13.1 mile run. I have 3 goals for the race: 1) Finish, 2) Injury Free, 3) Under 6 hours. I will update my training as much as possible, feel free to ask questions or offer advice.
I feel my weakest area is the bike followed by the run and I'm not worried about the swim. I ran 2 marathons in my youth (1991 and 92) with respectable times of 3 hours and 20 minutes, swam in college (however it was the 200 meter breast stroke and not 1.2 miles freestyle in open water), and I have biked 100 miles in a very casual setting with much food and beer.
I am 4 weeks into training. Spending the months of Jan-March on a basic prep period to build my endurance. April 2nd to June 18th will be Base 1-3. June 25th-September 10th will be Build 1-3. Peak on the week of the 17th followed by the Race week. That's the plan and I'm going to try and stick to it.
Random Stats- 1/2/12 weighed 165.8 lbs, body fat %9.7. 1/20/12 weighed 163.6 lbs, body fat %8.3
I feel my weakest area is the bike followed by the run and I'm not worried about the swim. I ran 2 marathons in my youth (1991 and 92) with respectable times of 3 hours and 20 minutes, swam in college (however it was the 200 meter breast stroke and not 1.2 miles freestyle in open water), and I have biked 100 miles in a very casual setting with much food and beer.
I am 4 weeks into training. Spending the months of Jan-March on a basic prep period to build my endurance. April 2nd to June 18th will be Base 1-3. June 25th-September 10th will be Build 1-3. Peak on the week of the 17th followed by the Race week. That's the plan and I'm going to try and stick to it.
Random Stats- 1/2/12 weighed 165.8 lbs, body fat %9.7. 1/20/12 weighed 163.6 lbs, body fat %8.3
Friday, October 29, 2010
Workout: Week 1, Day 3
Happy Friday. My abs are still sore from the jackknifes the other day. Keep up the great work and stay focus heading into the weekend!!
REMEMBER OUR HABITS: WATER, SLEEP, and introducing- Eat Breakfast Everyday! I know it sounds like talking to a child but you'd be surprised how many people start their day without eating something. Think "break-the-fast" because that's what you're doing when you eat in the morning. Cortisol builds up during our sleep and eating helps insulin bring those levels down. A simple protein and simple carbohydrate is all you need.
Workout:
Treadmill: 1% incline, 4 MPH, Shuttle Right 1 Min, Shuttle Left 1 min, Jog Backwards 2 mins. Repeat total of 16 minutes.
Reverse Lunge with Kettlebell Slot Press: 20lb KBs, 10 reps.
Double KB swings, High Rows, Snatches, High Rows, Swings: 5 reps of each.
90 second rest, 4 sets
Windmills: 2KBs 20lbs, 10 reps each side.
Iron Cross: 2KBS 20lbs, 5 reps.
Bent Over Rows: 2KBs 20lbs, 20 reps.
90 seconds rest, 4 sets
Total calorie burn: 430
Average heart rate: 137
Length of workout: 39 minutes
Notice how my workouts rarely exceed 45 minutes. I don't get the folks that spend 2 hours working out.
REMEMBER OUR HABITS: WATER, SLEEP, and introducing- Eat Breakfast Everyday! I know it sounds like talking to a child but you'd be surprised how many people start their day without eating something. Think "break-the-fast" because that's what you're doing when you eat in the morning. Cortisol builds up during our sleep and eating helps insulin bring those levels down. A simple protein and simple carbohydrate is all you need.
Workout:
Treadmill: 1% incline, 4 MPH, Shuttle Right 1 Min, Shuttle Left 1 min, Jog Backwards 2 mins. Repeat total of 16 minutes.
Reverse Lunge with Kettlebell Slot Press: 20lb KBs, 10 reps.
Double KB swings, High Rows, Snatches, High Rows, Swings: 5 reps of each.
90 second rest, 4 sets
Windmills: 2KBs 20lbs, 10 reps each side.
Iron Cross: 2KBS 20lbs, 5 reps.
Bent Over Rows: 2KBs 20lbs, 20 reps.
90 seconds rest, 4 sets
Total calorie burn: 430
Average heart rate: 137
Length of workout: 39 minutes
Notice how my workouts rarely exceed 45 minutes. I don't get the folks that spend 2 hours working out.
Thursday, October 28, 2010
Workout: Week 1, Day 2
Alrighty, here's what we did Wednesday.
Habit: SLEEP!!! Try your absolute best to get at least 8 hours of sleep a night! Don't forget our first habit- WATER, drink it! Half your body weight in ounces (I weigh 172, divide by 2 means at least 86 ounces of water a day.
Workout:
Duel Pulley Lat Pulldown: 50lbs, 12reps.
1 Leg Squat Toe Touch and Press: 12.5 DB, 10reps each leg.
Push Ups: 20 reps.
90 seconds of rest repeat for 3 sets.
Duel Pulley Cable Row: 27.5lbs, 20 reps.
Cable Jack Knife: 12.5 lbs, 10 reps.
Cable Torso Rotation w/ Squat: 5lbs, 10 reps each side.
Cable Bicep Curls: 12.5lbs, 20 reps.
2 minutes rest repeat for 3 sets.
Stretch it out.
Total calorie burn: 300
Average heart rate: 112
Length of workout: 39 minutes
Habit: SLEEP!!! Try your absolute best to get at least 8 hours of sleep a night! Don't forget our first habit- WATER, drink it! Half your body weight in ounces (I weigh 172, divide by 2 means at least 86 ounces of water a day.
Workout:
Duel Pulley Lat Pulldown: 50lbs, 12reps.
1 Leg Squat Toe Touch and Press: 12.5 DB, 10reps each leg.
Push Ups: 20 reps.
90 seconds of rest repeat for 3 sets.
Duel Pulley Cable Row: 27.5lbs, 20 reps.
Cable Jack Knife: 12.5 lbs, 10 reps.
Cable Torso Rotation w/ Squat: 5lbs, 10 reps each side.
Cable Bicep Curls: 12.5lbs, 20 reps.
2 minutes rest repeat for 3 sets.
Stretch it out.
Total calorie burn: 300
Average heart rate: 112
Length of workout: 39 minutes
Tuesday, October 26, 2010
Workout : Week 1, Day 1
I had a request from a client to post what I do in or out of the gym. Wish granted. I will post my personal workouts and caloric output each day. I only lift Monday, Wednesday, and Friday but I bike 30-45 minutes everyday. I will also give you a nutritional habit to follow everyday. So break out a calender and place a big "/" everyday you workout and big "\" everyday you obey the nutritional habit. It helps to have a visual marker of your progress or lack there of. Weigh yourself now and we'll compare again after week 4. Good luck!!
HABIT: 2 glasses of water with every meal.
Workout:
1 Arm Dumbbell Chest Press (Bent knees and feet in the air): 35lbs DBs 10 reps each.
1 Arm Dumbbell Push Press: 35lbs DB 5 reps each arm.
1 Arm Dumbbell Snatch: 35lbs DB 5 reps each arm.
Rest 60 seconds and repeat the sequence. 3 sets total.
Alternating Reverse Lunges w/ Rev Cable Flys: 7.5lbs 20 reps.
1 Arm Cable Triceps Extension Reverse Grip: 20lbs 10 reps each arm.
Rest 60 seconds and repeat. 3 sets total.
Cable Lumberjack Chops (Cable set low): 17.5lbs 15 reps each side.
1 Arm Cable Bicep Curl: 20lbs 10 reps each arm.
60 second rest. 3 sets total.
1500 meter row as fast as possible (resistance level 5), my time: 6:26
Stretch out.
Total calorie burn: 510
Average heart rate: 140
Length of workout: 43 minutes
HABIT: 2 glasses of water with every meal.
Workout:
1 Arm Dumbbell Chest Press (Bent knees and feet in the air): 35lbs DBs 10 reps each.
1 Arm Dumbbell Push Press: 35lbs DB 5 reps each arm.
1 Arm Dumbbell Snatch: 35lbs DB 5 reps each arm.
Rest 60 seconds and repeat the sequence. 3 sets total.
Alternating Reverse Lunges w/ Rev Cable Flys: 7.5lbs 20 reps.
1 Arm Cable Triceps Extension Reverse Grip: 20lbs 10 reps each arm.
Rest 60 seconds and repeat. 3 sets total.
Cable Lumberjack Chops (Cable set low): 17.5lbs 15 reps each side.
1 Arm Cable Bicep Curl: 20lbs 10 reps each arm.
60 second rest. 3 sets total.
1500 meter row as fast as possible (resistance level 5), my time: 6:26
Stretch out.
Total calorie burn: 510
Average heart rate: 140
Length of workout: 43 minutes
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