Sn0boarder's Search for Strength

[Eric_B]

Thanks for stopping by Westy. Good luck to you with your new journal :

Tuesday Cardio
3 mile run
Time: 26:20

This was a PR just because I've never actually ran 3 miles consecutively. I had a goal in my mind of 27 minutes, and I was able to beat that. This was my first time running for an extended time in quite awhile. My respect for Pierini's fitness has grown exponentially.

Originally Posted by Eric_B

3 mile run
Time: 26:20

That's a great time Eric, next stop is 24:00. You can do it with some training, but only if you want to. Let me know if you would like some help. I'm helping Mav when he asks and I predict he will be banging out 3 miles in 22:00 soon.

[seraph]

nice run time eric :

[Eric_B]

I'd love some help Pierini. One of my goals for 2007 is a sub-23 minute 3-mile run. Like I said, this was my first time at this distance, so I wasn't sure what pace I would be able to handle. I think next time I'll be able to post a better time because I have a good idea of where my pace should be. My HR was pretty close to max at the end (~190 when I checked it, max is assumed to be 200).

Since the weather is nice, I plan on doing longer runs with intervals at a track on my other cardio day. I think you had Maverick doing something similar. The treadmills that I use aren't good at changing speeds, and I'm more comfortable doing intervals outside. I was planning on doing 100 yard sprint/100 yard jog intervals and time myself for 3 miles that way.

And thanks (Geoff?), I think I saw Greg call you that.

Let me see a couple of more posts with some runs in and I'll have a better idea of where you are really at. The first time is the hardest because you're flushing out them clogged arteries. Next time will be easier.

Your goal is quite attainable. It won't take much. Again, after a couple more runs, I'll be able to jot down a plan of attack for you based on maybe twice a week running because I know that is probably all you'll have time for with the iron you are pushing.

[Eric_B]

Well, I did get another run in on Thursday, but I didn't have a stopwatch for the actual time. Just going by estimation on my watch, it was around 24-25 minutes. This one was done on a track with intervals like I had talked about before.

I'll get another treadmill 3-mile run on thursday. Should be a much better time than the last.

I've also decided to change up my weight routine a little bit. The 3 days at high-volume as heavy as possible was becoming too taxing. I want to cover everything, without overtraining myself. I've broken it down like this...

Monday (Olympic Lifts)
One Arm DB Snatches
Two Arm DB Snatches
Hang Cleans
Hang Clean and Press
Front Squats?

Tuesday
Treadmill Work

Wednesday (Compound Lifts)
Squats
Deads
Bench
Rows/Pullups

Thursday
Track Work

Friday (Accessory Work)
Curls
Pushdowns
Calf Raises
Lat Raises
Flyes
Leg Extensions
etc.

Weekend/Some Mornings
Exercise Bike

It's still a full-body 3 day split, but I think I'll be able to handle this a lot better. I spent Friday practicing DB Snatches and things of that nature, and it has quickly become my favorite kind of exercise.

This change was a result of me simply not enjoying the same drawn out workout 3 days a week. I think I do much better when I'm looking forward to the workout, so I'm going to listen to my body this time and see how it goes.

Comments or suggestions are appreciated, and weight is down to 186-187, so I'm still on track.

[gcs118]

Interesting split. I'm curious to see how it turns out for you.

This should work good for you Eric. I'll be following you.

[Eric_B]

I think this workout will go down as one of my top 5 for this year. It was fun, intense, and different. I've never stood and held more than 105 over my head, until today when I clean and pressed 125. It felt great.

One Arm DB Snatches
45 x 10 (each arm)
50 x 10 (each arm)
55 x 6 (each arm)
60 x 5 (each arm)
65 x 3 (each arm) Barely got the 3rd with the left arm
This is by far my favorite exercise now.

Two arm DB Snatches
40's x 10
These are noticeably harder than one-arm.

Clean and Press
65 x 10
95 x 6
115 x 3
120 x 1
125 x 1 (PR)
135 x 0.5 Had to try it, got the clean, just missed the press.

Front Squats
95 x 10
Getting a better feel for these, I'll do more sets next week.

I think I'm gonna like this new split. I was sweatin up a storm today, and I normally never break a sweat when lifting. I guess these exercises are more challenging than what I've been doing, but I like it.

[gcs118]

See if you can get some vids or something, I'm interested to see some of these lifts. Nice workout man.

[Eric_B]

I don't have any vids of myself, but here's an example of the one arm db snatch.

YouTube - Dumbbell Snatch


The two-arm db snatch is just the same thing with two dumbbells. I'm not sure if that's what it's really called though.

[Eric_B]

Tuesday April 3rd

Treadmill Run
Distance: 3.0 Miles
Time: 25:48

More than 30 seconds better than last week, still not that great though.

A question for Pierini or other runners... My hip flexors seem to get really sore after these runs. Is this normal or is it an issue with my posture while running?

I feel like I'm keeping good form, with my back straight and chest up, so maybe it's just part of the process of adapting to distance running.

Hi Eric,

Not sure about the sore hip flexors other than they may be weak for running. You may not be used to the constant lifting that occurs as you run. My guess is that as the soreness will go away as they get stronger. Standard military situps work your hip flexors great.

When you are ready, here is a running program you can follow that will help you with your 3-mile time.

Once a week run a longer and slow run, maybe a 9 minute mile pace building up to a distance of 5 miles. Start at 3.5 miles and increase the distance by no more than 10% each week. Spend some time stretching afterwards.

Once a week do do 3 rounds of 800 meters, running each round as fast as you can. Rest 2-3 minutes between rounds. Time yourself so you can see your progress. Warmup by running at least 400 meters slowly and stretch before starting your first 800 meter round. Run at least 400 meters to cooldown after the 3rd round and spend some time stretching afterwards.

Once a week (after your ankle is 100%), do 100-150 burpees for time. Until then, do 6-8 rounds of 400 meters running the 400 meters at about 1:45 (7:00/mile pace). Your recovery should be 200 meters of walking or slow jogging. Spend some time stretching afterwards.

My experience is that people who play soccer are good runners, particularly at the shorter distances.

Hope there is at least one good idea here. Keep us posted.

[Eric_B]

Thanks for the advice Pierini. I'll be doing the 800's Thursday and the 400's on Saturday.

Wednesday April 4th
Very busy day, so I was only able to make it to the gym for about 20-25 minutes. I would normally do more sets, but I was at least able to get a few good ones in...

Deadlift
315 x 5 (PR)
This was tough! A new 5-rep PR.

Squat
225 x 5
Still somewhat limited by the ankle, but feeling a lot better.

BB Bench
185 x 8
Really happy with this. Keeping my fingers crossed that I can put up 225 this summer.

DB Incline Bench
75's x 6

Chin-ups
BW x 12 RP,3
Held on after 12 and eventually fought out 3 more.

That was it. Very limited for time, but a solid workout.

Good job as usual.

I've tried the RP strategy on pullups/chinups. The jury is still out for me as to whether it is doing anything for me. Perhaps on chinups moreso than pullups. It seemed to work for you.

Congrats on the DL PR. Nice!