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Friday, July 29, 2011

Into My New Routine

I'm two weeks into my new routine that has incorporated a lot more cross training. I'm putting in 15 - 20 miles a week alternating 3 runs 3 cross training days and 4 runs 2 cross training days. In my first week back I did a very hot and humid 5K and felt that I ran it very well and a humid and hilly tough 10 mile race that I felt I did a personal best despite a time that doesn't indicate so.

When I committed to doing Insanity 6 days a week I didn't realize how much that was going to help me stay on task with running. I used to run every other day or when I felt like it. Since I didn't do any cross training in between I felt it was important to give my body rest to avoid injury and looking back I agree that was the right thing to do. Now that I have cross training I can get a great workout in 6 days a week and not feel tired or bored. It's amazing and recommend it to anyone that doesn't x-train to try it. I'm sorry I was so late to the party.

My next big run is the Chicago Rock n Roll Half Marathon and I'm pretty excited about that. I ran it last year and enjoyed it while I got a new PR and I'm hoping to beat that PR this year. I really want to break 1:45.

That's it for now. I have more exciting news to share tomorrow.

Until then - Keep Running!

-Bob

Friday, July 15, 2011

9 Weeks Later


9 Weeks ago I started the Insanity DVD series in an attempt to shed a few pounds and tighten up my fitness. I only ran a total of 19.5 miles for the entire month of June. That's the least amount of running in a single month since I started running again 2 years ago. I can't wait to hit the pavement again.

So how was Insanity you ask? Let me start with this disclaimer: It's my strong opinion that this workout series is not for people just starting out trying to get fit after being sedentary for a long period of time. You need to be moderately active at least 3 days a week. This is high impact training. There is a lot of jumping and moving around and this will cause your heart rate to be pumping at 90% of it's max or more.

It was without a doubt insane. I loved the first month of it. The workouts were tough, but manageable and left me feeling good. The second month however, let's just say I don't like Shaun T as much any more. The second month was brutal. Longer tougher workouts that just beat you down. Shaun's demeanor felt a little darker and not so friendly in the second month. Many of the fit people working out with Shaun were struggling during the workouts. I had to slightly adjust the workouts for my aging body. I was getting muscle strains in my hips and legs often so I would modify the moves to reduce the stress on my body. Even in the final week of the last month I still can't keep up with them on the video. I had it down pretty good at the end of the first series of disks in month one, but month 2 forgettaboutit.

Even though I am being a little critical of the series I did enjoy it and the benefits I got with it. I squeaked in 2 5K's during my training the first one was at the end of the first week when my body was totally broken down. It was one of my worst 5K performances ever a 23:40 that just felt miserable. My overall pace was faster in previous 10K...

Needless to say that really worried me how my running performance was going to suffer because of the cross training. I figured I'd just have to build back up once I was done. Then I ran the 2nd 5K right after the recovery week. Wow what a difference! I ran a 21:48 beating my best time by almost 12 seconds, although the course was 200ft short, the point was made that this cross training was not hurting my running performance at all. It actually improved it.

Insanity has you start the program by doing a fit test. It's a series of 8 exercises that you have 1 minute to complete as many as you can with a minute rest in between each one. It sounds easier than it is.

These are my results from the very first day:
Week 1 16-May

Exercise Reps
1 Switch Kicks 119
2 Power Jacks 48
3 Power Knees 73
4 Power Jumps 41
5 Globe Jumps 7
6 Suicide Jumps 16
7 Pushup Jacks 17
8 Low Plank Obliques 35

Total Reps 356

I thought I did pretty good. I'm a runner with a great cardiovascular system I figured these numbers were stellar and I'd see only minor improvement. HA! Was I wrong. Every 2 weeks you retake the fit test to see your improvement. It really is a great motivator. These were my second test results:

Week 3 30-May


Exercise Reps Improvement
1 Switch Kicks 125 5%
2 Power Jacks 58 17%
3 Power Knees 110 34%
4 Power Jumps 60 32%
5 Globe Jumps 10 30%
6 Suicide Jumps 20 20%
7 Pushup Jacks 26 35%
8 Low Plank Obliques 53 34%

Total Reps 462 23%

A 23% improvement in 2 weeks was pretty amazing.

These are my most recent results:

Week 8 4-Jul



Exercise Reps Improvement Overall Improvement
1 Switch Kicks 141 4% 16%
2 Power Jacks 69 14% 30%
3 Power Knees 133 15% 45%
4 Power Jumps 70 21% 41%
5 Globe Jumps 11 9% 36%
6 Suicide Jumps 21 5% 24%
7 Pushup Jacks 35 14% 51%
8 Low Plank Obliques 55 15% 36%

Total Reps 535 12% 33%

Less improvement over the last test but a 33% improvement from the beginning.

I'm slightly disappointed in my weight loss. Combined with the Insanity workout I changed a lot of my eating behaviors. I was hoping for a bigger loss I've lost the 10 lbs I put on over winter, but I was hoping to be down 20. The scale has only recently started being agreeable to my goals. The real proof has been in the inches lost. I've lost over an inch around my waist. I feel fitter and stronger than I ever have. I'll post up some before and after pictures later. I'm not sure if there will be a lot of visual difference.

Next up on the agenda is a 5K next Thursday night followed by a 10 mile race on Saturday. The 5K will be simple. I'm a little more worried about the endurance portion of the 10 miler. The course is tough, but I'm confident I have the strength. I think this will be a big indicator and how much work I'll need to put in before the Rock n Roll half marathon in August.
Before After