Quick note so that I have a record of what I am doing. Here is what has transpired over the past couple of weeks with thoughts into the future:
1 - I backed out of Killington Beast because I couldn't afford the trip and I am not sure that I was prepared. In hindsight, I could have done it but that doesn't mean that I can't improve upon my training. I plan to get my life back together to do it next year. I am disappointed that I couldn't do it but am satisfied with my 2015 Trifecta.
2 - My new workout plan from September to January is to work out in my basement every day. This means that I can't kill myself on any particular day so that I can make it back the next day. Every day will start with Qigong to improve my flexibility, mobility and balance. This takes about 30 minutes leaving the remainder of my time for upper or lower body routines.
- Upper Body - I have rings to use for pull ups, rows and dips. Including pike push ups, push ups.
- Lower Body - Still working on Pistol Squats. Now I am doing them full range of motion holding on to the rings for assistance. After that I am doing 5 sets of 10 of a front loaded then back loaded exercise. Day 1: Single Leg Deadlift & Back Squat superset. Day 2: Front Squat & Split Squat superset. Starting out I am using a 40# top soil bag, can only do 5 per side on the Split Squats and have not gone past 2 & 1/2 circuits. I will improve.
3 - One day on the weekend is devoted to distance running which will be running to Port Imperial, running the hill and staircases for as long as possible, then running home. My success will be determined by my endurance times. Baseline is 53 minutes and 4.25 miles.
4 - In the office I am doing 20 Push Ups/Dips/Sit Ups/Back Bridge/Squats every hour. I hope that this helps with anything that I am missing at home. If more of my home workout is flexibility & balance then this should make up for what I am sacrificing.
5 - I am shifting from dedicated training to working out and taking a zen like approach. I am going to do what I can do and do it every day. It is why I am not going to update the blog as often.
I have a lot to work on and I hope, without measuring, that I can improve my conditioning, relative upper body strength, mobility and balance. I want to kick into high gear with conditioning after January to prepare myself for the NJ Beast and Massachusetts Bone Frog, then train for martial arts in the summer. Killington Beast and a Tough Mudder for fun in the fall. Maybe a Hurricane Heat in Tuxedo. Plans are subject to change.
I am making a lot of adjustments on the fly here but I expect they will work out well for me.
Thursday rained and I knew it in advance so i was going to do Leg Day on Wednesday instead of resting but I rested since I needed it and then did my first full day of Qigong complete with the 5 Stances and a upper body finisher. I felt good going into today and was able to do 10 full rounds of Leg HIIT.
The Qigong Warm Up & Stretching really does do me good and I have been doing it everyday and plan to stick with it. It most probably will replace my Yoga days. So, Qigong every morning with a Leg day, Upper day, Kung Fu split. October will be 5/3/1 Mondays, Wednesday and barbell 250s on Fridays with Kung Fu & Body Weight circuit Tuesdays, Thursdays and a weekend day with an endurance day (run or ruck) also during the weekend.
Time: 7:37
Warm Up:
- 50 Jumping Jacks
- 40 Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Burpees
Time 7:45
- 5x5 Pistols or 1 Legged Squats - Getting better. More progress to be made
Time: 7:58
Leg Conditioning Circuit - 30/15 x10
- Lunges
- Squats
- Step Ups
- Jumps
* Glad to have gone through 10 rounds here. The jumps and eventually the squats were tough to do the entire 30 seconds for 10 rounds.
This is supposed to be my last full workout week with progressions but since I really killed myself last week, I am doing more 3x10 and not pushing it for the remainder of the training period. This also means less taper.
Started with the Qigong warm up & stretch. I really like it and am glad that I have added it to my workout routine.
With a reduced workload, I was also going to to Pull/Dips & Back Bridge/HLR but decided not to opting for a 30 burpee finisher which is probably a good idea.
Looking around the park, I have to compliment myself on my range of motion and mobility. There are other guys going what looks like more but it also looks like they are half repping. I am confident in my routine and how I perform my exercises.
Time; 7:28
Warm Up:
- 50 Jumping Jacks
- 40 Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Burpees
Time; 7:37
- Handstands against fence: 30 seconds, 22, 15
- Pike Push Ups: 4, 5, 3
Time: 7:51
- Push Ups: 10 side toside, 2x5 1 arm bench high
- Row: 10 straight, 2x10 side to side
Time: 8:01
30 Burpees
Time: 8:06
Still recovering and making sure that I will be 100% for Vermont. I ditched the sandbag for the remainder of the training period.
Today, I started with the Qigong Warm Up and Stretching before running to the park and doing my Leg Day for conditioning. I am making great progress on the 1 leg/Pistol squats but a bit disappointed in my leg conditioning as I wanted to do more. Walked home.
For the remainder of my training until Vermont, I just have to give it my best every day, do less weights and switch more to a 3x10 set / rep scheme. I think that it will burn me out less.
Warm Up: Run to park
Leg Conditioning Circuit - 30 seconds on, 15 seconds rest:
- Lunges
- Squats
- Step Ups
- Box Jumps
Did 3 &1/2 circuits.
I think that I hurt or strained myself on Wednesday's Leg Day so I took off on Thursday and Friday. Today I go a good workout in and added a run to the park. I planned on running home but it was not meant to be.
Since I strained myself and I don't want to take the risk of more injury, I eliminated the weight vest today and going forward.
I also did not time the workout but kept a good pace.
Warm Up:
- 50 Jumping jacks
- 40 Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Burpees
5 Sets:
- Pull Ups - Mixed Variety in the 2 - 4 reps per set range
- Dips: Mixed variety (front and L-Sit) in the 4 - 6 range
- Back Bridge: 15 - 20 - 30 second range with a set of 5 push ups & 10 second hold
- HKR/HLR/T2B: Not as happy with these as I need to get my HKR to 20, HLR to 10, T2B at 5 is fine.
When I was warming up I saw myself writing about how I didn't feel good to start but ended up doing great. That was not the case. Got 1/2 way through my second sandbag circuit and ended it. My lower back was hurting through my hamstring. Better to cut it short and come back 100% rather than have something lingering.
Now I am thinking that I may have to do a leg conditioning day on Friday to try to make up for it. We shall see.
Time: 8:02
Warm Up:
- 50 Jumping Jacks
- 40 Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Burpees
Time: 8:10
5x5 Pistols
Time: 8:21
Sandbag Circuit:
10 Backsquats
10 Step Ups
6 Front Squats
**Rested
10 Lunges
10 Backsquats
10 Step Ups
Time: 8:32
Getting closer to the VT Beast. I can't believe that I am up to 12# on the vest and week 7 out of 8 in my program. The vest is starting to get heavy.
I was supposed to do this yesterday but decided to rest instead since I knew that it was not going to be good. I was still dragging after the Sunday run. Glad that I did it even though I had to cut one leg day out of training this week. Quality over quantity.
Time; 7:53
Warm Up:
- 50 Jumping Jacks
- 40 Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Burpees
Time: 8:03
- 1 Arm Push Ups - 1st side to side, 2nd 1 arm assisted, 3 - 5 elevated on the top of the bleachers
- Rows: 5x10. Although there were a couple of 9s in there and its tough to get the bar to my chest every time
Time: 8:24
- Handstands Against Fence (seconds): 14, 20, 26, 21, 23
- Pike Push Ups: 5, 5, 5, 5, 5
** My left shoulder was really feeling it on the handstands but I improved on the Pikes.
Time: 8:50
I'd like to call it a mountain run but I am not sure it is a mountain and I don't run 100% of the time.
I pulled up a little early but most probably could have made it to the end. Only two tenths of a mile so I won't beat myself up over it. I tried to push myself harder this time but ended up with the same time, pace and distance as last time.
I am confident that I can handle Vermont. One more sandbag carry up and down hills and staircases this weekend and one more trail run the weekend after that before the VT Beast. After that, I am done with hills until next spring and the NJ Beast.
Distance: 10.53 miles
Time: 2:22:49
Pace: 13:34
