Running

[Tom Yum]

Running Environment: Semi-packed sand, 90 degree weather.

10 x 50 meter sprints (sprint 50 meter, jog 50 meter)

Rest 2 minutes

2 x 200 meter sprints

2 x 200 meter sprints, wearing a 35-lb pack

Rest 5 minutes, drank a ton of water

Lunges with pack x 100 - good lord.
Squats (pack) x 50
Toe raises (pack) x 50
Press ups (using pack) x 50
Pushups (you guessed it) x 50

[treelizard]

Never got to my clean and jerks and pull-ups yesterday, got a semi-emergency client phone call right when I was about to leave. Needed to check up on her this morning, too so I didn't get to the gym today. Going on maybe four hours sleep, maybe lifting isn't such a hot idea. I'm going to bed. You're on your own today, Tom.

[treelizard]

All right, I am back on track! Today's workout will be five sets of five overhead squats. This will be for form, but I'll also do five sets of five dumbbell squats which I feel comfortable doing without a spotter.

Also I decided to up the ante on my 7 minute mile goal for '06. I want to do an 8 minute mile by the end of June. That gives me six weeks and means I need to be at 8:30 in three weeks. I'm trying to figure out the best way to do this--interval training, or should I just run a half mile in 4 minutes and increase distance, or what? Suggestions are welcome.

In other good news, I had to buy new clothes cos my old clothes are too baggy now.

[treelizard]

Yesterday--overhead squats using body bars instead of barbells.
5X 9 lbs
5X 12 lbs
5X 15 lbs
10X 25 lbs

Also 1/4 mile in 2 minutes, and about an hour and a half of MMA.

Today
Five sets of overhead squats and pullups. I didn't want to bench without a squatter so subbed overhead squats. All pullups have 60# assistance

6 pullups
40# OS, 15 reps

6 pullups
45# OS, 15 reps

5 pullups
45# OS, 14 reps

4 pullups
45# OS, 15 reps

4 pullups
45# OS, 10 reps

Also an hour of pilates, and I'll do some more training on my own tonight.

Working on a plan to get my 7 minute mile... I decided I'd run 3X/week, 1X slow long distance (have to figure out how slow and how long), 1X short and fast (have to figure out how short and how fast), 1X interval (was thinking going by feet 50, 100, 150, 200, 250, 300, 350, 400--running and then jogging back.)

Purification diet instead of zoning is definitely interesting, I miss zoning.

[Tom Yum]

In other good news, I had to buy new clothes cos my old clothes are too baggy now.

Nice. Very nice!!!

I'm still aiming for a 6:00 mile by year's end.

I can do it sub 6:20 now....but I'm frikkin' plateauing.

[treelizard]

So get it to 6:15 by June 30!!

Today's workout:

Row 1000 meters (6:12)
15 pound Thruster (with a body bar), 21 reps
15 Pull-ups (60# assist)

Row 750 meters (5:11)
15 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters (4:56)
15 pound Thruster, 15 reps
9 Pull-ups

Pull-ups were broken (9/2/2/1/1, then 9/2/1, then 9)

Ran .41 mile in 3:22 on the treadmill.
Goal was .40 in 3:12, close enough.

Still have to do about an hour of FMA training after work.

[GQchris]

I've decided to run my second marathon this year in October, at the Silicon Valley Marathon here in the bay area. last one I ran was back in 95.. 3 hours 52 minutes back in Honolulu...

this time my goal is to do 26.2 miles in 3 hours 30 minutes flat..

[treelizard]

Nice!! When's the race?

Tomorrow:
3 rounds of 1/2 mile run, 50 back extensions, 50 situps

Supposed to be for time but I may just make it be a slow day, if my resting heart rate is as fast as it was this morning. We'll see.

Purification diet is kicking my butt. I MISS THE ZONE! Three more days...

[treelizard]

Okay, so I did intervals for the 1/2 mile runs. 1st round I did 45 second jog, 15 second sprint on the elliptical, and then for the second round I did it by .05 mile jog, .05 sprint. Interestingly enough my times were almost exactly the same (around 6 minutes) for all the times. Oh, the third was me attempting to do .05/.05 and then cheating because I was tired, so more like .06/.04. Seems like the harder I sprint, the slower I jog. The back extensions were hard and made me all dizzy and made my head hurt, it was fun. Situps weren't so hard for the first two rounds, the third was hard. Luckily I had weights to anchor my feet. Tough workout. I'm taking tomorrow off.

Tom, where's your update, mister?

[treelizard]

Tom, are you still keeping up? You haven't posted a workout since the 17th.

[Tom Yum]

Tom, are you still keeping up? You haven't posted a workout since the 17th.

I've been doing odd jobs recently (during the day) before I start a big un.

Tonight: Boxing (focus mitt work, rope skipping).

[treelizard]

16 and a half rounds of 5 standing presses (24 lbs) and 12 pullups (with assistance) in 20 minutes. Started out with 60# assist and moved up to 220 by the end.

Also an hour and a half of MMA (shadowboxing, trying to learn Thai kicks on focus mitts, a little bit of ground...)

Reversal when someone's trying to get an armbar in from mount has got to be the coolest thing I've ever seen. I've been trying to find a move that worked from that position (when someone's on top of you in full mount) for eight years and this is the first thing that I believe in... I took three different WSD classes that taught you to do palm heels or eye strikes (like they can't see that coming and grab your arm) or coiling (sit there and do nothing as you're getting punched while waiting for an opening) or you wrap yr legs around the BG and throw him off (this didn't work when I tried it on a resisting opponent)... then my friend in Santa Cruz tried to convince me just bucking would work on a big guy even though it barely worked on her @130 lbs... Then I thought I found the Light during another WSD class where you put your arms at 12:00 and 9:00 and buck after twisting your leg in, but that only works on non-trained fighters. Blocking their leg and arm on one side and pushing with yr other arm at a 45 degree angle while bucking (explosively) FUCKING WORKS on big 200 lb muscle guys!! I never would've believed it!! I'M A BELIEVER!!!!

Also learned some unnamed "how to not get beat up" street techniques that made me happy. And I've found that thai kicks provide better stress relief than, like, meditation or hot baths or all that crap. lol.

The more I meet people who train the more I realize that 1) i don't know shit and 2) other people have thought about ALL the things I'm asking and come out with good answers!!!

[blitz]

The more I meet people who train the more I realize that 1) i don't know shit

Don't we all

[treelizard]

Ran a mile and a quarter on the field with someone else timing in 9:44. Awesome time!!!! Especially because the elevation was way higher than I'm used to and just breathing was qi gong. Also it was early in the morning, I was sleep-deprived and it was before breakfast. Rock. I'm starting to think the treadmill makes me slower because it limits my stride length...

[Tom Yum]

I've decided to run my second marathon this year in October, at the Silicon Valley Marathon here in the bay area. last one I ran was back in 95.. 3 hours 52 minutes back in Honolulu...

this time my goal is to do 26.2 miles in 3 hours 30 minutes flat..

Damn, Chris. You're one lean and mean motha!