Dan's 6 week endurance phase

Hi Dan,

Being a volume guy I like the 20 rep thing you are doing. I assume you are doing just 1 set. Am I correct?

How long did this workout take?

Have a great weekend!

[Rufiedodg]

Saturday January 6th

I did a wieght and BF check this morning. I measured 216.2 pounds @ 23.7% BF. Last week I was 217 pounds @ 24%. I'm not going to make any changes in diet just yet. If however I see no significant change next week I may decide to make an adjustment

Did the following workout on a treadmill at 1% grade

5 min. walk
5 min run @ 6MPH 10:00 minute mile
5 min walk
5 min run @ 6MPH 10:00 minute mile
5 min walk
10 min run @ 6MPH 10:00 minute mile
5 minute walk
------------------------------------------------
Total is 3.15 miles
20 minutes @ 6 MPH

This session felt much better than last. I could tell towards the end of the 10 minute run @ 6MPH that my HR crept up a little further than I would have liked. I actually checked it ( manually ) while finishing the last minute. It was right around 168 BPM.
My maximum HR running is around ( at least it was two years ago ) 188. This puts me at about 89% of max HR. I know foreshore that I go anaerobic on a rowing machine around 173 BPM. I do have a HR monitor which perhaps I should start wearing. The point is I want to try and keep these running sessions aerobic in order to build a good base and of course avoid injury

At any rate--says a lot about how aerobically unfit I am. I've got a long way to go to reach my goal.

For the last two weeks I've been running/walking just over 3 miles per session which puts me around 6 miles per week. My short term goal is to run on a treadmill for 30 min @ 6MPH uninterrupted ( and staying aerobic throughout ) before I start adding more speed, or moving outside.

I just need to build a decent base before I get too excited about anything.

Tomorrow will be rowing intervals which will all be anaerobic. I'm looking forward to them
---------------------------------------------------------------------------------------------------------------------------------

Mr. P

Yes the weight lifting session was 1 set ( after warm up of course ) @ 20 reps per exercise. But remember all exercises were at near max effort, which is an accumulation of 2.5 years of this kind of training. Believe me-- not easy. The session took me about 45 minutes which was fine. The idea is to be fully rested before starting the next movement. Quite a bit different than what you do. For now, I'm keeping strength and aerobic sessions separate. I may however add some of what you are doing ( mixing the two ) as time goes on.

Also know that although this is an endurance phase, the whole idea behind this type of HIT weight training is to keep the intensity up and the volume down ( after this initial 6 week "endurance" session, I will move into a 1 set--12 rep per exercise "strength and endurance" session). Doing so will of course take the volume down even further, but intensity remains the same. According to most people it's the volume that causes injury, not intensity. You've of course avoided injury doing a lot of volume, but I'm not convinced too many people can get away with it. I started a 5x5 program last month and had to stop because of sore elbows and hips.

I _have_ noticed that you spread the volume out quite nicely. Still a lot of stress on joints though

Appreciate you peaking at my Journal

Dan

[Rufiedodg]

Sunday January 7, 2007—WEEK TWO OF 6 WEEK ENDURANCE PHASE

Concept 2 Rowing Machine Intervals.

Goal was (after warm-up) 5 intervals @ 1:53 (Average 500 meter pace) for 90 seconds followed by a 90 sec rest. All performed at 105 drag factor

750 meter warm-up @ 2:15 average 500 meter pace.

1 1:53 average 500 meter pace @ 33 strokes per minute
2 152.9 average 500 meter pace @ 32 strokes per minute
3 152.7 average 500 meter pace @ 33 strokes per minute
4 152.7 average 500 meter pace @ 33 strokes per minute
5 152.5 average 500 meter pace @ 31 strokes per minute

750 meter cool-down @ 2:34 average 500 meter pace

This was only 7 ˝ minutes of hard rowing. And it was indeed hard (for me). I really had to concentrate on form while doing the last interval.

I’ve forgotten how good it feels to complete what I intended to do. Although it was hard, the “high” I get as a result of completing my goal is amazing. Of course, if I were to fail, the low is depressing. I’ve learned to be careful with planning so as I can avoid failure. Looking back at my training log, I did this exact same workout on August 4th 2005 (when I was in much better shape of course) at an average 500 meter pace of 146.7. When I did my 2000 meter PR of 7:26.4, I was faster yet when performing the same work-out. I’ll add _too _ that, the perceived exertion in the August 2005 session was about the same as today. Big difference in fitness! I got a long way to go

Lastly, I’ve forgotten how good it feels both physically and mentally after doing an intense anareobic session like this! A much different feeling than doing a slower “aerobic pace”

Dan

Hi Dan,

I like your detail of your rowing interval workout. It's alot how I post my running interval workouts. What is good about it is that it allows me to to re-live your workout, putting me in the driver's seat, able to visualize and imagine how you felt. Thanks for taking the time to post that detail.

I like the archival benefit that these details provide, particularly as time goes on. It's so easy to say that we are or are not in as good a shape as we were yesteryear. Talk is easy. Personally, I like some data to corroborate the easy talk.

Keep the pedal to the metal!

[Rufiedodg]

Tuesday January 9th 2007

WEEK THREE OF 6 WEEK ENDURANCE PHASE

Parallel Bar Dips--3 sets with 2 minute rest

Warmed up with 90LBS for 12 reps on dip machine, then did ( on PDB body wieght only ):

1 Set = 12
2nd Set = 7
3rd Set = 6

Total reps = 25

I really did not know what to expect with these. I have not performed PBD's for a while, and never in this type of format. But other than my shoulders feeling a bit of the stress, I liked it and will continue with them one time per week.


Treadmill @ 1% grade

5 minute walk
10 min run @ 6MPH ( 10:00 mile pace ) Ending HR 159BPM
5 minute walk
10 min run @ 6MPH ( 10:00 mile pace ) Ending HR 165 BPM
5 minute walk

Total miles: 2.8

15 minutes of stretching

My maximum HR while running two years ago was 188BPM. I know from experience that I start to go anaerobic at about 173-175 BPM. This was the first session I felt comfortable enough to put together two 10 minute runs at a 6 MPH pace.

I'm going to continue running twice a week. I just haven't decided whether, as time goes on, to leave the running time at 20 minutes while slowly increasing speed, or leave speed the same and increase duration. I do however think I need to keep these running sessions aerobic, mostly because of the anaerobic rowing session I'm doing once a week. I do realize that at some point in the future I'll need to start incorporating intense running intervals in order to reach my 5K goal. I'm just working on the aerobic base for now.

I'll take any suggestions anyone has



Dan

My suggestion: just keep what you are doing. Speed work to come later. Another good workout Dan.

[Rufiedodg]

January 13, 2007. 3rd week of 6 week endurance cycle

1 set of 20 reps only ( after warm-up of course )

Workout A
--------------Weight
Squat -----195
Leg Curl -----137.5
Seated Calf Machine -----72.5
Lat Pull Down -----135
DB Incline Press -----61 1/4 ( could only manage 16 reps for some reason )
BB Shoulder Press -----82.5
Close Grip Bench ----- 85
Alternating DB Curl -----27.5
Hanging Hip Curl -----12

All values were a tad under PR's. I hit all values planed except for DB incline bench. For the most part the workout was successful. I'll match or exceed ( depending on how I feel ) PR's when _this_ workout A rolls around in 2 weeks, as long as adaption occurs of course.

Except for the close grip bench, all lifts were real hard. I could NOT have equaled my PR's on any lifts today. The Incline DB press was a total disaster. Perhaps it's becuase of the dips I did a few days ago. It could be because I used a different incline bench too ( perhaps a different angle )

I'm a little concerned about ROM on squats. It seems the heavier the weight, the less ROM I have. I know I was at or below parallel while performing these, but not as far down as I could have been ( with lighter weight of course ). Just after doing these I took 135 pounds and went down 3-5 inches further without rounding my back. I'm going to have to think about this some.

Tomorrow is long rowing intervals. I cant wait!

You can't hit a home run every time you come to bat Dan. Barry Bonds definitely can't.

But you can add a notch to your fitness belt with each successive effort and that is exactly what you did today. Keep the pedal to the metal!

Enjoy the rest of your weekend.

[Rufiedodg]

Sunday January 14th.
3rd Week of 6 week Endurance Phase

Rowing Intervals 3 X 1000 meters @ 2:02 ( average 500 meter pace ) with 5:00 break in between--105 Drag Factor

750 meter warm-up @ 2:19.3 ( average 500 meter pace )--24 SPM

(1)1000 meters @ 2:02 (average 500 meter pace ) 27 SPM---HR 172
(2)1000 meters @ 2:01.9 (average 500 meter pace ) 26 SPM----HR 180
(3)1000 meters @ 2:01.8 ( average 500 meter pace ) 27 SPM ----HR182

750 meter cool down @ 2:35.9 ( average 500 meter pace )---22SPM

15 minutes of stretching

I hit all of what was planned today, which feels good. Overall it wasn't that tuff of a workout ( which was a pleasant surprise ). I did one more interval ( at the same pace ) than I did on this same workout 2 weeks ago. At the session 2 weeks ago, I could not have performed another interval. My body is adapting!

I am still experiencing elbow, and forearm tendentious. I had some tendentious going on in my hip too, but its gone now. I discovered some stretches that helped. I'm going to try and find some good stretches for the biceps and forearms

Dan

[CF-OC_gal]

Good work on the workouts Dan! : Are you on a Concept 2 rower?

[Rufiedodg]

Hey Brat,

Yes, it is a Concept 2, model C rowing machine. It is at a gym here in town. About 6 months ago, the gym purchased some new cardio equipment, and because nobody but me used the rowing machine, they put it in storage.

I was forced to purchase my own, which I did (Concept 2, model D). I put it in my garage, but I couldn’t ever get used to rowing there. I have too many other things in the garage like mowers, weed-whackers, gasoline, etc, that bother me when I row. A mental thing I guess. We are saving for a barn (my wife has horses) which will contain a room to put all the yard stuff in. The intent is for the garage to become a workout room.

But until then I will continue to take the rower out of storage at the gym, row, and then put it back when finished.

Thanks for asking

Dan

[Rufiedodg]

TUESDAY JANUARY 16TH 2007
Week 4 of 6 week endurance phase

Modified Mr.P Pull-up medley with 2 minute rest

70lbs assisted narrow grip pull-ups (14)
70lbs assisted narrow grip chin-ups (10)
70llbs assisted wide grip pull-ups (6)

Treadmill Run @ 1% grade

5 minute walk
10 minutes @ 6MPH ( 10:00 minute mile ) HR 169
5 minute walk
10 minutes @ 6MPH ( 10:00 minute mile ) HR 173
5 minute walk

15 minutes of stretching

Yesterday was an extremely stressful day at work ( had _everything_ to do with me, and _nothing_ to do with work, as usual ), so I didn't sleep well at all. Therefore, I knew today's work-out would be harder than I wanted it to be. I did the exact same running routine last week and my HR's after the 10 minute runs were 155, and 169 respectively. HR's were much higher today, and in fact at 173 BPM, I am at my anaerobic threshold. Pretty sad case at 6MPH. I ate different today because of the stress too. I could have said NO to the 5 pieces of licorice, and the handful of M&M's on any other day but today.

Goes to show you what stress can do

I liked the pull-up medley a lot. I could really feel those chin-ups in my biceps. Having to use 70lbs for assistance was a bit sad, but as with the running, I have to start somewhere. I'm looking forward to the improvement I know will come

I have managed to stay away from afternoon coffee, and my shot of scotch whiskey at night ( new-years resolution ). I still have the shot of scotch whiskey on Friday and Saturday nights though . And If you're wondering what kind of scotch it is, like Ron White says " its the kind that you drink if you want to die broke ".

Love that guy Ron White.

Dan

[CF-OC_gal]

I think you are doing this with the right attitude Dan. Not everyone's lives are stress free. It's how you manage through .

Good job on the pullups and your run in spite of it all.

[minime]

Hi Dan: I have just read your journal which I seem to have missed until now.

Your workouts are interesting, it must take a lot mentally to get through a 20rep workout. I know it would be tough for me anyway.

It sounds like you have your head screwed on right: your attitude is admirable.

good luck! I will be reading your journal..

oh! and peirini: the new balance 367 are what I purchased in boston at christmas time. They are a stability shoe to correct my over-pronation and so far they are great! Also they are pink

Hi Dan,

Great workout. Keep up with the pullups and dips and I guarantee you at the end of the year you'll be darn glad you did. Continue with progressive resistance by gradually decreasing the assist. If it fits your schedule, try to introduce the other grips. I believe the 6-grip medley is a good one if I must say so myself.

The HR monitor is great to give measurable feedback. You can easily see how stress and other factors, such as overtraining, impact it. Use stressful situations as an opportunity to train to better co-existent with it. Don't know where you are at in this department, but the power of prayer does wonders when the going gets tough.

And finally, I like Ron White, he's my type of guy. Even though I no longer drink alcohol, I bet Ron and I could really have a good time if we decided to go hit the clubs for an evening hunt.

Keep the pedal to the metal.

p.s. One more question Dan, are you doing any direct ab/core work?