Workout

[Irving]

There's one I like to call the "Fully Extended Propeller" It requires more space than is generally available in the living room...

Actually, while I was typing that up, I was thinking that if you crawled head down the ladder, it'd be like a very difficult wall walk-up. Hmm, might have to try that some day.

[Tim K]

Time to get serious about training for the SAC again next year. Since it's winter and I'm a big baby, I've decided to spend a couple of months on mostly strength training with a little cardio mixed in. Indoors, of course. Where it's warm. And dry.

We had some extra space at home after I moved my business out of the house so we put in a little home gym. As it stands, we have an elliptical, treadmill, chin up bar, Olympic rings, adjustable bench with dumbells, and an Olympic bar with bumper weights. No squat rack, no other apparatus. I'm amazed at how thorough a workout I can get with that little bit of gear.

Bought a book called "Becoming a Supple Leopard". Retarded title, but the book is outstanding. I'm doing fundamental exercises for correctly for the first time in my life. He has entire sections on restoring mobility with stretches and smashes. I can't recommend it highly enough.

I'm pleased with my progress so far. On day one I was able to do 2 clean ring dips. Yesterday I got twelve. Not too shabby for a month or so of training.

My plan isn't well thought out, but I figure I'll concentrate on putting some muscle back on my frame till March or April and then haul my butt outside and get rucking. I KNOW in my knower that I could productively spend a couple hours a week on mobility, especially hams and calves, but I have a hard time rolling around on a lacrosse ball when I could be doing something more satisfying like deadlifts. Stupid, but old habits and attitudes are hard to break.

What are all you meatheads up to?

[Dave_L]

I'm up to nothing still...I was religious with my lifting for 12+ years and fell out of it over a year ago during moves and other things. I really need to get back at it. No excuses for it. Just lazy.

Good to hear you're sticking with it and seeing progress!

[hurley842002]

I've upped the cardio quite a bit, running 3 miles a day 5 days a week, and lifting 2 days a week. To me 3 mile runs are the perfect combination of distance and speed. I hit my personal best time at a 23 minute 3 mile, my goal is a 20 minute 3 mile.

[Tim K]

That's plenty fast. No way I could run 3 miles in 20 minutes. Two, yes.

[Irving]

Going from 23 to 20 will be a pretty large jump. My suggestion is to find someone who regularly runs that fast and run with them, or a person on a bike, or with a dog.

[hurley842002]

That's plenty fast. No way I could run 3 miles in 20 minutes. Two, yes.

Yeah it's been a fun journey, and honestly, I think I'm at a point where I'm going to need to shed a few more lbs to knock off that 3 minutes, as I'm about 20 lbs heavier than I'd like to be, but until I can get the diet right, my weight isn't going anywhere.

I started the 3 mile at 27 minutes with a goal of 25, once I got 25 my goal was 23, and so on.

[CS1983]

Are you mixing up your running or just running 3 miles?

You'll see improvements more quickly if you vary it up with fartleks along with slower, longer runs

[hurley842002]

Are you mixing up your running or just running 3 miles?

You'll see improvements more quickly if you vary it up with fartleks along with slower, longer runs

Yeah on my lift days I run one mile as fast as I can, some days faster than others, but overall getting quicker. I recently started hill training, so I should definitely see some improvement, but overall I need to drop a few lbs.

[hurley842002]

Going from 23 to 20 will be a pretty large jump. My suggestion is to find someone who regularly runs that fast and run with them, or a person on a bike, or with a dog.

I suspect you are right, it's definitely going to take some work. A 6.66 mile (ha Bellavite where are ya?) is what I need, and I can do 1 mile in 6.66, but 3 is another story.