Wednesday, January 14, 2015

Sandbags and Burpees

Eeking back onto the fitness path.  Last week was a wash with a classmate visiting.  It through off the whole week's momentum completely.

Restarting Hal Higdon's Novice Marathon plan.  Not sure the exact direction, but will be mixing in all of my runs with burpees.  So far, its half mile run followed with 5 pushup burpees.  Repeat until finish.  It feels great getting some staleness of the running out, as my heart rate spikes after doing the burpees.  The jump after each burpee really gets me going.  Posture Up as Taylor Lee would say at Maven Fitness.

I struggled with how to incorporate rowing and have found my solution.  Currently, it is a 1000m pull as a warmup and a 1000m pull as a cooldown.  I will eventually increase this to a 2k.  Doesn't take too much time, and feel pretty ready for whatever is to follow.

If I am at the gym, I will dip into the pool, but so far have only done a few laps.  Instead of thinking about distance, I am just swimming each 25m length thinking about form, and working on my flutter kick.  Last night felt like a strong form, and will build up on the distance.

The bike has not found its way into the schedule, but will work on that.  The annual Tour of Sufferlandria with Sufferfest and Trainer Road is at the end of this month.  I've done it that last two years.  Might be a good kickstart to get back onto the bike.  Will look to do a 4/week ErgVideo and Computrainer block.

Scheduling has been a struggle, but I'm very aware and working on it.  The key point has been the schoolwork.  Will have to see about spending most of the weekend cranking out, hopefully the next week's reading, and schedule assignments throughout the week.

Monday's sandbag (70 lb) routine was as follows:

5x5 power cleans
5xmax recline rows (wasn't much 3,6,5,5,5)
3x12 bent over rows
3x5 military press
200' zercher carry

Will look to finish off with some jumproping as a skill exercise.

Feels all over the place but realizing again, neglecting fitness at the end of the year was not a best decision made.  Scheduling will be key, but can make it work with the schoolwork.

Tuesday, January 6, 2015


Missed yesterday's start.  Chose sleep at decent hour instead, but was up couple of hours online.  Need to set stop point.

Today's workout was a bit free, with purpose on running.  Mixed in burpees with the run to make harder.  Hope to break from runs to be more frequent with burpee breaks.

1000meter row hard: 4:11, 146/173 bpm
3.0 mile treadmill (0.5 run, 5 pushup burpees x6): 43:09, 146/170 bpm
circuit (planned a: burpees 20/15/10 kb squats 20/15/10 b: kb thrusters 20/15/10 pushups 20/15/10; actual burpees 20, kb (12 kg) squats 20, kb (12kg) thrusters 15, pushups 15): 7:19, 161/177 bpm
150m swim: 4:23

Its a start.

Monday, January 5, 2015

Still in the dark

Trying to recreate my routine, wasting a lot of time, organizing, looking for things.  Spent a couple of hours looking at routines, and trying to decide how I am to stick everything together.  Loosely, I will be following the below schedule, with the priority on the Run and Bike, looking at everything else as time permits.  Hopefully can get a morning, afternoon and evening routine going.

Prior to halting, everything was moving like clockwork.  There was the morning workout early, an afternoon session and an evening time permitting.  Everything else was routinely followed.  Once I got to a wall, I thought fitness was the first thing to go.  In hindsight, I think that routined my productivity with my remaining responsibilities.

Past the conclusion right before the next term, will give this a go again.

Here is the routine, tentative, assuming I will adjust as I go.

Made it out to the pool today after deciding my plan, and got to the gym with cap and shorts, but no goggles.  Took a nice shower and back at home.  Time for an easy go on the bike, with partial rounds of the Maven routine of the day.

Will be going with the Higdon Novice Marathon routine.  My bike will be based off of the ErvVideo Training Plan Builder.  Squeezed my way through this last year before hitting a wall.  Will do my first go through the block at less then 20% effort.  I had tested an FTP of 270 watts last year, but will go back to a conservative 200 and see where I end up after the first and last tests.

Monday, December 29, 2014

Steps going back forward

With some great fitness milestones in the past, trying to discern how to move forward.  I don't have any significant races ahead that are possible ahead.  Looking at some general fitness to build upon.

What structure to take?