Tuesday, February 24, 2009

Keep on Truckin!

OK, so it's been a while but I am getting back on the blogging train and will be blogging a lot more often. Hopefully everyone is still going on with their workouts. Despite the fact that I have been failing on my blogging, I am still workin hard and continue my six days a week workout regimen. Since we have all been going for at least 3 weeks now, I have a challenge for you.

The workout that I completed on Saturday was one of the toughest things I have done at crossfit. This workout consisted of the following: push ups, sit ups, burpees, squats, and pull ups. Now what you do is you do 8 rounds of 20 seconds on and 10 seconds off. For example, start with push ups and have a stop watch next to you, start doing push ups for 20 seconds; then stop stop for 10 seconds. That's one round. Do this seven more times and then you are done with push ups. After that you move on to burpees and you do the same thing. It is incredibly difficult and if you manage to get through it then you are awesome. If you can't, no worries, try it again in a couple weeks.

Monday, February 9, 2009

One Week Down!

The hard part is over. Seriously!! I know you may not believe me but the hard part is actually over. The most difficult part about exercising or training is starting up the routine. Well, if you started like you should have last week and worked out six of the last seven days, then it just gets easier from here. Once you start that routine, you get into the groove and it makes it just that much easier to pick yourself up off the couch and go exercise. The worst part is, which I found out first hand this past week, is that if you miss a day, you actually feel guilty. How weird is that? Now, I actually missed a day this week and only got five days of exercise in but it is ok to miss a day here and there. After all, we are all busy and like I have been preaching in previous blogs, nobody is perfect.

I did want to show you some pictures of what you should look like during or after your workouts. You should be pushing yourself to the point where you either physically or mentally cant go on any longer and here is what that looks like.

Now, if you can get yourself to look like this, then you are doing a pretty good job of training. Keep up the good work!

Wednesday, February 4, 2009

My Weekly Schedule

I hope the training is going well for everyone! Im sure you are all very sore this morning but just remember to eat lots of protein and that should really help with the level of soreness. Here is a list of the endurance workouts that I will be doing this week, see if you can complete them too;

Workout #1
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Workout #2
Choose ONE of the Following Sports:
Swim: Use a 10lb Vest or weight and do 10 x 25m/y all out efforts... Recover 90 seconds and repeat
Bike: Use a 30lb Vest or weight and do 3 x 3 Miles all out efforts... Recover 5 min and repeat
Run: Use a 20lb Vest or load and do 3 x 1K all out efforts... Recover 5 min and repeatC2: Use a 20lb Vest or load and do 3 x 1K all out efforts... Recover 5 min and repeat

Workout #3
Choose ONE of the Following Sports:
Swim: 4x(25m/y + 50m/y + 100m/y)Bike: 4x(1/4mile +1/2mile +1mile)
Run: 4x(100m + 200m+ 400m) C2: 4x(150m +300m+ 600m)Rest the exact time it takes you to do each interval in each set.
EX. 100m run in 15 sec. rest 15 sec then 200m run, rest 200m time, run 400m, rest 400m time, run 100m, etc.

In addition to those, I will be going to crossfit three days a week, playing basketball at least two days a week, and running two days a week. Now this is just the start of the workout schedule. By April, I should be doing all of those five days a week. Yikes! Remember to really push yourself in the beginning because that is the hardest part. Once the first few weeks are done, this will feel like a piece of cake. Also remember, that if you are looking for physical results, you are likely not going to see any for the first 3-5 weeks so just be prepared and be patient. If you work yourself hard enough during the workouts, then after a while, the pounds will just fly off.

Monday, February 2, 2009

Training Starts TODAY!!

The day has finally arrived for everyone to start training! Aren't you excited?!?! Well, if you're not you will be after about a week. You will feel better, feel more active, generally be in a better mood, and have a positive outlook on life. No joke! It's amazing what exercise can do for ya. Remember, you should be training 6 days a week! But how do you have energy to do that? Well, it's all in your diet. Now, I am in no way saying that you have to diet. In fact, quite the opposite. When you are training 6 days a week, you actually want to be consuming more food. However, you really need to be keeping track of not only what you eat but how much you are taking in. Here are some big things about your diet that you need to control.

1. The number one thing you need to do before anything else is.....EAT BREAKFAST!! I have talked to many nutritionists and trainers over the last few weeks and all of them have said that eating breakfast is the most critical part of your training. For example, I have a bowl of cereal every single morning. I typically eat something healthy like granola or bran flakes, but once or twice a week, I will allow myself to have something sugary like fruit loops or captain crunch.

2. Eat 6-8 small meals a day. The key with this is SMALL meals. You basically want to be consuming a small meal every 3-4 hours. This sounds really tough to do, and to be completely honest, it is. But all it takes is a week or two of sticking to it and then all of a sudden, you find yourself naturally taking fewer and fewer portions. Eating small meals allows your body to be soaking up nutrients through out the entire course of the day so your stomach is never empty. This will help your energy levels and your metabolism. This will also prevent you from overeating which is why many of us have a few extra pounds to begin with.

3. Eat more fruits and vegetables. This is essential in your diet because they not only provide you with the nutrients you need but many of them have a natural ability to make you feel full and then you don't eat all of the other junk. So, however many fruits and vegetables you eat, try doubling it. None of us get enough of those in our diets and those are the things we should be eating.

4. Don't cut any food completely out of your diet that you are already eating. You are thinking to yourself, why don't you want to do that. Here is the thing, we are all human and so our defenses will break down eventually. Well, lets say you cut all chocolate out of your diet. In three or four weeks, you will crave it, binge, and then you are right back to square one. What you want to do is eat the sweets in moderation. So, if you have a sweet tooth and you want a candy bar, EAT IT. But, eat one or two of the fun sizes and then STOP. That's the hard part for most people but here is a tip. Lets say you crave a candy bar, well try eating something healthy right before you eat the candy bar, like a small apple or a few veggies. Then eat the candy bar. This will not only give you another helping of fruits or vegetables but also will prevent you from overeating.

5. Have a couple of cheat meals during the week. This means that you can eat anything you want for that meal. Nobodies perfect so why act like it, treat yourself a couple times a week. This will keep your eyes toward the goal. For example, I had my cheat meal yesterday for the Superbowl; 2 slices of pizza, chips and dip, 2 mountain dews, and a couple of donut holes.

Those are probably the most important tips I could give you about food. Just remember that we are human and will all fall off the wagon at one point or another. But the key here is don't give up, dust yourself off and get right back up there. I know we can all do it! Good luck in your training today and post a comment on here and let me know how your first day went!!!

Tuesday, January 27, 2009

Training Starts Monday!!!!

Hey guys! For those of you who haven't started training yet, the start date is this Monday, February 2. Starting next week you will need to be exercising 6 days a week and taking one day off. You can use the schedule I have posted, tweak it to your fit your daily lives, follow exactly what I'm doing, or create your own as long as you have the correct mileage every week. I know 6 days of training a week sounds like a lot but it is definitely necessary to build up your endurance to get you through a half marathon. Even if there are only a couple days a week where you can run the whole amount, you just need to get through the run as fast as you can and without stopping. Remember, a combination of run/walk is just fine because I don't want you to kill yourselves. But you do need to push yourself beyond your limits because that is what you are training for.

As for my training, it is going really well and I am actually beginning to see results just after a couple of weeks. Not so much results in what I look like but my endurance level has gone up tremendously and I also just feel better emotionally. I seem to be in a lot better mood most of the time. Amazing how exercise can do that. Now, I am incredibly sore just about all of the time, but that is definitely a good thing. You need to be sore after work outs because that means that you are benefiting from them. If you get through a workout and an hour or so later you aren't even remotely stiff or sore, then your bodies stamina, endurance, and strength did not benefit at all from what you just completed. That's why it is necessary to train 6 days a week because that alone will strengthen your endurance exponentially.

Also very important, I am finding out, is your diet. I will go into that in an upcoming post this week. For now, fine tune your schedule, rest up, and get ready for Monday.

Wednesday, January 21, 2009

Training to Improve

Hey guys! For those of you that have started training early, I hope it's going well. If you haven't started yet, no big deal. But I do have a tip for all involved. I was training yesterday and I was told about an extremely useful site to help you gauge exactly where you are on your training. On Monday, my trainer told me to run a 5k. Not in an actual race event, but just getting outside and running the 3.1 miles at my own pace. Well, afterwards I asked him why I needed to specifically run the 5k and not any other distance. We went to his computer and he showed me a website that can gauge your training level by the time it takes you to run the 5k. It can calculate from just that number, what your time would be if you kept that pace and ran a 10k or a half marathon, or even a full marathon. This is an excellent way to keep track of your training level. I would highly suggest checking out the website called mcmillanrunning. I ran a 28:50 5k on Monday. Definitely not my best time but I am looking to improve. I will be timing my 5k every two weeks to keep track of how well my training is going and I would suggest doing the same. With this calculating website, I learned that I run a 9:17 mile and it would take me about 2 hours and 13 minutes to complete the half marathon. Cool huh? Well, my goal two weeks from now is to be able to shave a minute off of my 5k time so I will be under 28 minutes. Hopefully I can do it. Happy training!!

Monday, January 19, 2009

More Details on the New Workout

I'm sure many of you have noticed that CrossFit Sioux Falls is now sponsoring our "Stay Fit With KDLT" segment on Thursdays. They are an incredibly intense workout program that's all about preparing your entire body for pretty much any activity. If you want to know more about their programs and if you'd like to get involved yourself, go to crossfitsiouxfalls.com. The training program that I have already added to my blog will still work perfectly in preparing you for running a half marathon. However, since CrossFit is a sponsor and their method of training is a bit different, we're going to be trying it out to see how big of an impact it has on not only my goal of finishing the race but becoming as healthy as I possibly can. And let me tell you, after the first couple of sessions, come May, I will probably be in the best shape of my life!

Now I realize that the official start to the training isn't for nearly two more weeks but I decided to go ahead and start early because I knew that it couldn't hurt. So if you want to follow along with a similar workout that I will be doing... here's this week's workout plan:

Workout #1:-Crossfit at the gym and/or: (If you do both wait 3+ hours between each)-Choose ONE Of the following Sports then do:-Swim, Bike, Run, C2 (Rower)-5 Rounds of:-1min on 1 min off, 1min on 1min off, 1min on 1min off (that is 1 round)-Hold distances as consistant as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.-Foul if you go over or under your 1st round distance. RPE of no less than 16.-Foul= 1 min of max rep push ups

Workout #2:-Crossfit at the gym and/or: (If you do both wait 3+ hours between each)-Do ONE sport for the following:-Swim: 12 min @ 95% RPE 18-19-Bike: 30min @ 95% RPE 18-19-Run: 20min @ 95% RPE 18-19-C2: 12min @ 95% RPE 18-19

Workout #3:-Crossfit at the gym and/or: (If you do both wait 3+ hours between each)-Choose ONE of the following sports-Swim, Bike, Run C2-Goal is to use maximum effort for 2 min interval.-120 sec :60 sec x 6 or (2 min on 1 minute off x 6)

Workout #4:-Crossfit at the gym and/or: (If you do both wait 3+ hours between each)-Choose ONE of the Following Sports:-Swim, Bike, Run, C2-Cover as much distance as possible in each of the specified time intervals.Go through down the list twice:-6min TT (Time trial)-3 min rest-4 min TT-2 min rest-1min TT-30 sec rest-30 sec TT-15 sec rest15 sec TT

Workout 5#:-Crossfit at the gym and/or: (If you do both wait 3+ hours between each)Choose ONE of the Following Sports:-Swim: RPE of 12 for 15 minutes... Do not exceed 12 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 12 RPE.-Bike : RPE of 12 for 30 minutes... Do Not Exceed 12 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 12 RPE.-Run: RPE of 12 for 30 minutes... Do Not Exceed 12 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 12 RPE.-C2: RPE of 12 for 20 minutes... Do Not Exceed 12 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 12 RPE.**RPE (Rate per exertion) to learn more: http://www.smccd.net/accounts/mcgill/RPE.html

Workout #6:-Crossfit at the gym and/or: (If you do both wait 3+ hours between each)-Choose ONE of the Following Sports:-Swim: 500m TT rest 3 min, hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul-Bike: 3 mile TT rest 3 min, hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul-Run: 1 mile TT rest 3 min, hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul-C2: 2000m TT rest 3 min, hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foulFOUL: 1 min max rep push ups

This is an intense workout but it's what I will be doing this week. You are welcome to follow along, tailor it to your fitness level, or use the novice schedule I have posted, the choice is yours. But just remember that if you are going to do something then you might as well put your heart and soul into it. So whatever you do, give it your best!! If you have any questions feel free to leave them on the comment portion of this blog or email me at c_matz@kdlt.com Happy Training!!!!