Monday, 7 January 2019

Last Minute Training for 3M

I’m an idiot. The 3M Half Marathon is right around the corner and I have barely trained. That’s not entirely true, I just haven’t trained much in the last few weeks. I was doing a really good job about keeping up with it for the first 2 months or so, running 3 times a week, but even then I wasn’t doing any cross training. Now, with the race looming just 14 days away, I’m a little worried. I’m confident that I’ll be able to finish, but I think this will be a low point in my running. I’ll be able to say things in the future like, “Well at least it wasn’t as bad as the 2019 3M!”

Anyway, tonight I did 3.4 miles, 10:26 pace and almost all in Zone 5 (yikes!). Not great, but at least I did it. I came home and did 10 Step Overs on each leg, 2 pull ups and 2 dips. Pitiful, right? I will get better. Tomorrow will be strength training and calisthenics.

Monday, 31 December 2018

Back to Training

After taking several weeks off from training, I now have just 3 weeks to prepare for my upcoming half marathon. Dammit. I didn’t mean to take that long off and now I’m in terrible shape again! It’s just so easy to keep being lazy when the alternative is harder than chilling on the couch.

Anyway, I got back out there today and ran just 2 miles. I kept a pretty good pace (9 min/mile average), but already my knee was bothering me. So I come home and do some Step Overs and 10 Cinder Block Pickups. Somehow, in this brief workout, I managed to totally fatigue something between my hamstring and groin. I don’t know what that muscle is, but it keeps threatening to crap up.

This sucks. I feel really unprepared and week. I guess I’ll just keep training, 6 days per week, and clean up my diet until race day (an hopefully after). I doubt I’ll even beat my previous best of 2 hours 10 minutes. No matter. I’ll do the best I can with what I’ve got and continue to improve. I’m planning to do several halfs and hopefully at least one full this year.

Thursday, 25 January 2018


I finally decided that today was the day to knock out some sprints. I’ve pretty much just been running/jogging longer distances of 3-5 miles, but I know I need to develop those twitch fibers. So I rolled out of bed at about 9 am, laced up my trail shoes and jogged down to the public soccer field, with Hootanny, for warm up. I decided to sprint goal to goal, then walk back. I tried to get Hoot to sprint with me, but by the 3rd rep, she just laid down in the middle and watched me run and walk by.

It was kinda weird though. I realized in my first sprint that I’d almost forgotten how to sprint! I noticed toward the end of that first rep that I was trying to keep my distance form for a sprint. Doesn’t work great. I had to make myself drop my arms to my sides, pump my arms and lean forward way more! I’d gotten so used to my upright, super-efficient form, that I didn’t fall into sprint form automatically. By about the 3rd or 4th one, I feel like I was getting the hang of it again.

Just 6 sprints though and I was done. I didn’t want to try to push to far since I haven’t really sprinted in a long time and I could tell I’d already worked hard enough to make my legs super sore for next few days. I’ll need to put this one in the weekly rotation for sure.

Thursday, 11 January 2018

Today’s Workout

I’m trying to follow the exercise philosophy from Tim Ferris’ book The 4-Hour Body. Do enough to trigger growth, and go home. I’ve been off the supplements for a while now because they were starting to upset my stomach and I wasn’t seeing results. It’s like that the reason for the lack of results is that I didn’t have a regular exercise plan to go with the diet and supplements. So, here we go.

I got up and drank a Coco-Latte (coffee with coconut oil, agave nectar and vanilla blended to be thick and creamy).

Walked Hoot .9 miles
Ran 3.24 miles in 33 minutes. Shooting for HR between 115 bpm and 140 bpm and a pace of 10 min/mile.
20 minutes of strength training. I’m working on a cinder block routine, so I use 1-2 cinder blocks for props or weights.

  • 20 step overs
  • 60 alternating curls (30 per arm)
  • 15 leg lifts
  • 15 deep pushups
  • 20 tall step ups
  • 18 drag ups
  • 20 russian twists
  • 18 tricep presses
  • 20 full lifts

Immediately drink Shakeology with soy milk and frozen banana.