I'm nine weeks away from the ING NYC Marathon.
Well, actually it's more like 8, but I'm coming into the end of my 9th week.
This is also going to be my first over 40 mile week.
For a lot of runners that's not a lot of mileage, but for me it is a milestone. I'm also making a huge jump in my mileage. (I'm passing 40 by A LOT.) I have another long run scheduled for Sunday AM (which is also the 9/11 anniversary). I'm anticipating route changes since 6-7 miles of my run happen in Liberty State Park and I expect most of it to be closed off due to the events that will be taking place.
Hopefully I will be able to get out and about early before things get crazy. But I am determined to get in at least 16 miles on Sunday.
For the next 5-6 weeks before I start my taper it's only going to get tougher and pile on from here.
Looking to do my last big long run October 16-18th. Then I will be on the road for work. What's lovely is that I will be traveling to the Pacific Northwest! I will have the amazing opportunity to run out there during the beginning of my taper. New scenery and unknown routes - how exciting! I will be spending a couple of days in Portland, so I hope to find a running group or two to head out with while I'm there.
With the marathon looming I've had to really focus. Jiu Jitsu sadly has taken a back seat to running. But that's the way it has to be. There's no way I could consistently train both and recover enough to do well at running.
Post marathon I'm looking forward to putting running on the back burner for a few months. Of being able to take all of the energy, focus and drive that's been my running and put it into Jiu Jitsu.
I've also been consumed on the writing front.
Adapting my teen/supernatural pilot into a YA novel series. (Which has been A LOT of work.)
I'm also hard at work on a web series that I'm in pre-production on. Slowly putting those bits together piece by piece and I'm hoping to have an episode or two up and running this Fall.
I write so much original material that I am finally working on spec scripts. I'm grinding away on a CASTLE spec and on a COUGAR TOWN spec.
If only I didn't have to have a "day job" and could only write, run and train jiu jitsu with the odd acting job thrown in for fun!
Believe or not but RUNNER'S WORLD has been really helpful in the training plan department. I've been adopting workouts that, I feel, have been making a big difference.
This week I did a 3 X 2, 20 seconds faster than MRP with a 1/4 mile recovery between repeats.
Next week will be 2 X 4, 20 seconds faster than MRP. Then 3 X 3 capping out at a 5 x 2.
My remaining races are: Mind/Body/Spirit Games (Sept. 17th), 5th Avenue Mile (Sept. 24th), 18 Miler Marathon Tune Up (Sept. 25th), Staten Island 1/2 Marathon (October 9th).
I'm also doing something new. Starting this week I'm doing Alternating Long Runs. Where one week I will do a long, slow, steady run longer than two hours and the next week I will do a Fast Finish long run. With the later, I begin the run 1-2 minutes per mile slower than race pace. Half way to three quarters through I hit my MRP. Then I finish the last segment FASTER than race pace. I'm hoping that 2-3 of these before the marathon will ensure a solid sub four hour finish time.
I got this idea from mcmillanrunning.com. It' s a great site and I recommend it to everyone.
Until next time true believers!
Showing posts with label Brazilian Jiu Jitsu. Show all posts
Showing posts with label Brazilian Jiu Jitsu. Show all posts
Saturday, September 10, 2011
Monday, February 15, 2010
I'm back!
Hey Kids, I'm back!
Sorry to be gone for so long from the web, but a lot of things have been happening as of late.
The last time I posted was October, and I promise in the future to put out at least one post a week.
I have a hard time committing to more than one a week due to a lot of things . . . mostly my life.
Here's a quick run-down of the last several months . . . .
I got new job at the New York Conservatory for Dramatic Arts: School of Film & Television. It's the best day job ever! I really mean that statement. I have terrific bosses, a supportive environment and I get paid pretty good for what I do. So really, who can complain? Not me.
A film I was in went to the Sundance Festival and won best director! So I went to the festival and supported the movie and well . . . that will be a separate blog post, with pictures.
My theatre company, Dark Luna Productions, put on our first event and now we are looking at scripts for our first official off-Broadway show.
I've also been in a creative flurry with my own scripts as the agency has been trying to sell my stuff.
Needless to say I've been, over my head and crazy busy.
Oh, I have a belt test in BJJ in a week and a half and in March I start my racing season as a runner with two races in NYC.
Ugh.
Please keep reading and I promise, I will write more.
Until next time true believers . . .
Sorry to be gone for so long from the web, but a lot of things have been happening as of late.
The last time I posted was October, and I promise in the future to put out at least one post a week.
I have a hard time committing to more than one a week due to a lot of things . . . mostly my life.
Here's a quick run-down of the last several months . . . .
I got new job at the New York Conservatory for Dramatic Arts: School of Film & Television. It's the best day job ever! I really mean that statement. I have terrific bosses, a supportive environment and I get paid pretty good for what I do. So really, who can complain? Not me.
A film I was in went to the Sundance Festival and won best director! So I went to the festival and supported the movie and well . . . that will be a separate blog post, with pictures.
My theatre company, Dark Luna Productions, put on our first event and now we are looking at scripts for our first official off-Broadway show.
I've also been in a creative flurry with my own scripts as the agency has been trying to sell my stuff.
Needless to say I've been, over my head and crazy busy.
Oh, I have a belt test in BJJ in a week and a half and in March I start my racing season as a runner with two races in NYC.
Ugh.
Please keep reading and I promise, I will write more.
Until next time true believers . . .
Thursday, October 15, 2009
Trainwreckitis!
Yup,
Trainwreckitis . . . it's my one of my favorite words. I stole it from Mark Law who at the ripe age of 50 decided to take up Judo.
Trainwreckitis is also how I feel at the current moment. I'm back at the Jits full bore with both barrels blazing since my road race season has drawn to a close.
I missed my last race due to a memorial/funeral I had to speak at. I have to admit, while I was happy to speak at the memorial, I was more than a bit grumpy that I was missing the Staten Island Half Marathon. Oh well.
Now I just have to keep my running fitness up and not let my weekly mileage drop too low during the winter.
Which brings me back around to the Jiu Jitsu. I was sad that I wasn't able to belt test. But injury and traveling for the family back in Iowa kept me away just enough so that I didn't feel ready for testing. So the next belt test is Dec. 15th and I have to be there no matter what. (I don't think Sensei/Professor/Maestre will let me slide on this one.)
I already have the syllabus for it so getting the information down pat should not be a problem.
The real problem is going to be keeping my body intact. I've added training days and I'm also trying to drop a weight class. I'm the smallest of the "big guys." As a result I end up fighting guys who outweigh me by 100-150 lbs.
It sucks.
If I drop a weight class the guys I roll with who are a few pounds under me won't be able to complain about having to roll with a guy that outweighs them by ten pounds. (They have no idea what's it's like rolling with the really big guys!) So, I'm hard at work at dropping some weight, increasing my flexibility and increasing my explosive power. (If only I had kettlebells to work with!)
Right now Trainwreckitis is how my body feels.
I fought off a guillotine choke for a good five minutes today and I know my neck won't be right in the morning. I also spent the whole class and open mat time fighting from the bottom in half guard. I got sort of angry when one of the guys (who was resting off to the side) told me I was being lazy - at that point I'd been fighting for 20 minutes from the bottom and was getting my face smashed in. I'd also been fighting for consciousness for the last 2 or 3 minutes - the jerk. I'm all jacked up. But I only have one more day to train this week before I get two days off to heal and rest. (Well, I'll run/lift/stretch/yoga/plyometrics - but no jits for two days.)
Until next time true believers. . .
Trainwreckitis . . . it's my one of my favorite words. I stole it from Mark Law who at the ripe age of 50 decided to take up Judo.
Trainwreckitis is also how I feel at the current moment. I'm back at the Jits full bore with both barrels blazing since my road race season has drawn to a close.
I missed my last race due to a memorial/funeral I had to speak at. I have to admit, while I was happy to speak at the memorial, I was more than a bit grumpy that I was missing the Staten Island Half Marathon. Oh well.
Now I just have to keep my running fitness up and not let my weekly mileage drop too low during the winter.
Which brings me back around to the Jiu Jitsu. I was sad that I wasn't able to belt test. But injury and traveling for the family back in Iowa kept me away just enough so that I didn't feel ready for testing. So the next belt test is Dec. 15th and I have to be there no matter what. (I don't think Sensei/Professor/Maestre will let me slide on this one.)
I already have the syllabus for it so getting the information down pat should not be a problem.
The real problem is going to be keeping my body intact. I've added training days and I'm also trying to drop a weight class. I'm the smallest of the "big guys." As a result I end up fighting guys who outweigh me by 100-150 lbs.
It sucks.
If I drop a weight class the guys I roll with who are a few pounds under me won't be able to complain about having to roll with a guy that outweighs them by ten pounds. (They have no idea what's it's like rolling with the really big guys!) So, I'm hard at work at dropping some weight, increasing my flexibility and increasing my explosive power. (If only I had kettlebells to work with!)
Right now Trainwreckitis is how my body feels.
I fought off a guillotine choke for a good five minutes today and I know my neck won't be right in the morning. I also spent the whole class and open mat time fighting from the bottom in half guard. I got sort of angry when one of the guys (who was resting off to the side) told me I was being lazy - at that point I'd been fighting for 20 minutes from the bottom and was getting my face smashed in. I'd also been fighting for consciousness for the last 2 or 3 minutes - the jerk. I'm all jacked up. But I only have one more day to train this week before I get two days off to heal and rest. (Well, I'll run/lift/stretch/yoga/plyometrics - but no jits for two days.)
Until next time true believers. . .
Tuesday, September 22, 2009
Procrastination Nation . . .
This morning I didn't run off to Jiu Jitsu. My ankle is still really tetchy and I'm not sure what to do with it. I should have went to Jiu Jitsu, but I also had some news to deliver to a friend about a common acquaintance that passed away. I Used the phone call as an excuse not to head to the 9:30 am Jiu Jitsu class.
Fear over my ankle injury is getting me to make excuses not to train. I hate fear.
I think I'm teetering on that very fine knife's edge of over training.
I will however do a mid-distance run this afternoon before heading to rehearsal for Jihad The Musical. You heard me correctly, Jihad The Musical. By the way, I'm playing a character called Hussein. You do the math.
Feeling crappy and over my head about the musical since I'm not a musical theater person, I never have been, nor have I ever passed myself off as one. I'm doing it because they asked me and I think they need the warm body there for the composers to hear it before they head off to London for the production being done there.
As for running and the ankle . . . I did a short, 4.25 mile, run on Sunday. The ankle held up. It was strange and scary as running on it felt like I was running with a piece of wood attached to the end of my leg. But then am I being paranoid and hyper-aware?
I'm not going to lie to you, it did hurt. But it wasn't unbearable and it wasn't like the pain changed at all during the run.
The question still hangs in the air, can I run 13.1 miles on it without causing serious damage to myself?
It's also not healing as fast as I want it to. If it's a bone bruise it could take a long time to stop hurting.
I actually caught myself looking at the New York Road Runners Website and saw they have a half marathon coming up October 11th in Staten Island. I started thinking to myself that I could always do that one . . .
But these thoughts are like admitting failure . . . I hate failure.
Some of my loved ones don't understand why I would even consider running a half marathon while injured. They are obviously people that haven't trained for something. It would be a huge blow to my spirit if I spent all this time:doing long runs, sprints, speed drills etc. and not do the race that has been my goal. It would leave me with a sad and heavy heart.
On the upside my buddy Chris and I have decided to start working on a project together. In an effort to help his teaching I suggested he start a blog to help him refine his ideas and be pro-active about his own creativity. (I'm all for encouraging people to write, in a any way, shape or form. The only writers that piss me off are folks who claim to be writers but never write anything!)
In addition to his blog I suggested he start a pod cast to help support it. So, now we are. We are going to be interviewing folks connected to the business of acting and putting it out there into the void that is the world wide web. I think this should be fun. We are viewing ourselves as the Click and Clack, The Car-Talk of the acting world.
Anything is worth doing as long as I get a good story out of it and learn a little about something.
On the recipe front. I was feeling all Fall like again so I made a Sheperd's Pie. Or rather a variant on it. Mandy loves it. I haven't heard a verdict yet from Chris. But I'll post the recipe in a day or so.
Until next time True Believers.
Fear over my ankle injury is getting me to make excuses not to train. I hate fear.
I think I'm teetering on that very fine knife's edge of over training.
I will however do a mid-distance run this afternoon before heading to rehearsal for Jihad The Musical. You heard me correctly, Jihad The Musical. By the way, I'm playing a character called Hussein. You do the math.
Feeling crappy and over my head about the musical since I'm not a musical theater person, I never have been, nor have I ever passed myself off as one. I'm doing it because they asked me and I think they need the warm body there for the composers to hear it before they head off to London for the production being done there.
As for running and the ankle . . . I did a short, 4.25 mile, run on Sunday. The ankle held up. It was strange and scary as running on it felt like I was running with a piece of wood attached to the end of my leg. But then am I being paranoid and hyper-aware?
I'm not going to lie to you, it did hurt. But it wasn't unbearable and it wasn't like the pain changed at all during the run.
The question still hangs in the air, can I run 13.1 miles on it without causing serious damage to myself?
It's also not healing as fast as I want it to. If it's a bone bruise it could take a long time to stop hurting.
I actually caught myself looking at the New York Road Runners Website and saw they have a half marathon coming up October 11th in Staten Island. I started thinking to myself that I could always do that one . . .
But these thoughts are like admitting failure . . . I hate failure.
Some of my loved ones don't understand why I would even consider running a half marathon while injured. They are obviously people that haven't trained for something. It would be a huge blow to my spirit if I spent all this time:doing long runs, sprints, speed drills etc. and not do the race that has been my goal. It would leave me with a sad and heavy heart.
On the upside my buddy Chris and I have decided to start working on a project together. In an effort to help his teaching I suggested he start a blog to help him refine his ideas and be pro-active about his own creativity. (I'm all for encouraging people to write, in a any way, shape or form. The only writers that piss me off are folks who claim to be writers but never write anything!)
In addition to his blog I suggested he start a pod cast to help support it. So, now we are. We are going to be interviewing folks connected to the business of acting and putting it out there into the void that is the world wide web. I think this should be fun. We are viewing ourselves as the Click and Clack, The Car-Talk of the acting world.
Anything is worth doing as long as I get a good story out of it and learn a little about something.
On the recipe front. I was feeling all Fall like again so I made a Sheperd's Pie. Or rather a variant on it. Mandy loves it. I haven't heard a verdict yet from Chris. But I'll post the recipe in a day or so.
Until next time True Believers.
Sunday, September 20, 2009
My first chili of the season!
Since I've been feeling the first nips of fall in the air, Mandy and I consulted and decided that it was time for my first Chili of the season!
Now readers, for those of you who don't know - I am a man who cares greatly for his chili. I have several chili recipes: ranging from the quick one I made last night to an all day affair making the sauce from scratch to a White Bean Chicken & Cashew Chili.
Needless to say, it was awesome!
We sat down, ate our chili and watched the original Halloween. A movie, I feel, that is the Gone With the Wind of Horror Films.
I really do feel that Slasher films, Independent Film (It was shot in 4 weeks with a budget of $300,000) and Horror Films in general owe a great deal of debt to this movie.
The way Carpenter sets up the scares. The fact that The Shape (Michael Meyers) is at once otherworldly and yet at the end of one kill in particular comes off as very human (which makes him even more frightening).
What also astounds me about this film is the lack of blood. He chokes most of his victims. How brilliant is that! There's the terrific opening shot which is one giant tracking shot inspired by Touch of Evil.
It doesn't get much better than that.
In fact it left me felling more than a little inspired. So, I'm dusting off my horror film once again and setting down to bang away on the keyboard today.
But after watching Halloween my own ideas seem so craptastic. Halloween was so simple: a Babysitter & the Bogeyman.
Confession; I do enjoy writing TV pilots more than film scripts. I think its the difference in the storytelling. TV is still dialogue driven and film, no matter how cool it is, has now evolved into being such a director driven, visual media. How many times have I been on a film set and they toss the dialogue away completely or let the actors and director make it up. But in TV that just wouldn't happen. Also TV allows for longer storytelling. You don't have to do it all at once.
I love how the Brits do it, six episode seasons.
Unfortunately their model doesn't make any money. But it does make me wonder. If we made 13-14 one hour episodes would the quality of the story telling increase in TV?
Does the pressure of 22 episodes under threat of seven seasons ruin the storytelling? Everyone pitches for seven season but really only comes up with five seasons worth of ideas.
So let's just be honest. Maybe our model doesn't work?
Maybe we would maintain viewership with MORE ORIGINAL PROGRAMMING? That's right. What if you had four 13 episode shows to put into that time slot? (Okay we will go with three shows at 13 weeks a season that leaves 13 weeks of do what you will time for the network.)
You could cultivate a genre for a time slot at your network.
Also it would be so much cheaper for the production companies. Think about it. Have the writers work like crazy putting out scripts. Then release them except for one or two for re-writes while they are shooting. Then shoot all 13 episodes back to back. Just tear right through them.
Yes, the TV actors would me making less money because they would be doing less episodes - but it means they would then have time to GASP - work on another show/movie/play.
I don't know - it's just a thought.
As to the ankle front . . . it's still all jacked up. I just hope it's not broken. Today I'm going to do a trial run of 3.1 miles (5k). So we shall see.
I'm back to Brazilian Jiu Jitsu 3 times a week. But I fear it may be too little too late. I have a belt test coming up the week of Oct. 10th and Robson Moura is going to be here to give it. I fear I won't be ready. Between work stuff, Mom being sick stuff, injuries and traveling I haven't been able to put in the time I've needed to really learn what I need to learn.
Belts aren't that important to me . . . but I would like some color on mine.
I'll pry just end up being one of those ringers whose skill set far exceeds what their belt is. I guess I will need to start hitting tournaments in few months.
The syllabus for this test is huge and some things I've just never seen or been shown. I suppose I could pay for a private - but I don't really have the money and I sort of object to the idea that I have to take a private to be shown the curriculum for the belt test. What do I pay tuition for?
I've been doing two a days on the elliptical to keep my running fitness up. Yesterday I went to class for 2 hours then came home and in the evening did 69 minutes on the elliptical.
The day before that 40 min. body weight workout, then 42 min. on the elliptical - then in the evening I did another 42 min. on the evil machine that I hate. IF ONLY MY ANKLE WASN'T INJURED SO I COULD RUN!!!
If I do run in the half marathon (I'll decide by Tuesday) I'm trying to drop a few pounds to gain speed. The rule of thumb is drop five pounds - gain two minutes on your half marathon time.
As a result, no weights for me for the time being. Strictly body weight work. I don't think I'll lose that much strength. I just want to maintain it - and I guess more muscle endurance wouldn't be a bad thing.
Here's my current body weight workout . . .
Pull Ups 5-10
plank 10 breaths in/out
side plank left 10 breaths in/out
side plank right 10 breaths in/out
X2
Step Back Body Weight Lunges 20 each leg
Push Ups 20
Crunches (Knees raised, bent at 90 degrees)40
Wide Grip Push Ups 20
Crunches 40
"W" push ups 20
Crunches 40
Fingers Turned in Push Ups 20
Crunches 40
Knuckle Push Ups 20
Crunches 40
Pull Ups 5-10
Dips off a bench/chair 20
Walked my feet up the wall so I'm doing a handstand facing the wall and then I walk the length of the wall on my hands and back again. (This one really determines how "fit" you are!)
Dips 20
Pulls Ups 5-10
Dips 20
PLYOS
Mountain Climbers, Split-Squat Jumps, and Clapping "Plyo" Push Ups in 30 sec. on/ 30 off going through all three exercises as a circuit 4 times through.
Body Weight Squats - 50
3-5 exercises, 20 reps each, Grappling Drills. (I do 'em - they are impossible to explain without a visual.)
Finish off with . . .
25 Push Ups
Leg lifts. (Keep the small of back on the floor. Lift Shoulders off the ground as in Pilates. Only lower the leg to where your lower back wants to come the ground. If it raises - you've gone too far. Work within your limits.) 20
Crunches with legs straight up in the air. Move your fingers along your legs. Keep the fingers in contact with them and try to touch your toes - 20
Open legs into a "V" and reach across the body to the opposite foot. 20 / side.
Bring hands together and pulse right up through the middle, keeping your lower back on the floor. 20.
Burpees - 1 minutes. Go.
Stretch like crazy, re-hydrate.
Estimated workout time, 40-45 minutes.
Also this workout is not for the faint of heart or for someone's first time in the gym in six months.
And yes, here is my quick & easy, super cheap chili recipe that I made last night!
In a pan brown a cup of chopped onions, 1 TBS minced garlic and with 1 pound 90% lean ground beef. (You can also add a cup of diced green & red peppers - but Mandy hates them!) (You can also sub the ground beef with ground Turkey or skip entirely if you vegetarian.)
Season with Chili powder, Paprika, Crushed Red Pepper and Black Pepper to taste.
In Sauce Pan or Stock Pot
1 Jar Chunky Salsa (Yup,that's how I cheat!)
1 Can Baked Beans (Yup that's a secret to making chili sweet!)
1 -2 cans Dark Red Kidney Beans (One can usually does it.)
1 can Pinto beans (Optional)
1 container tomato paste or stewed tomatoes.
Chili powder to taste.
Once the Ground Beef mixture is browned - add it to the beans.
Bring it all to a simmer.
Serve! And if you haven't guessed - Chili for me is about the beans!
It's easy - takes 15 minutes to make and you know what's going in it instead of just opening a can.
Until Next Time True Believers.
Now readers, for those of you who don't know - I am a man who cares greatly for his chili. I have several chili recipes: ranging from the quick one I made last night to an all day affair making the sauce from scratch to a White Bean Chicken & Cashew Chili.
Needless to say, it was awesome!
We sat down, ate our chili and watched the original Halloween. A movie, I feel, that is the Gone With the Wind of Horror Films.
I really do feel that Slasher films, Independent Film (It was shot in 4 weeks with a budget of $300,000) and Horror Films in general owe a great deal of debt to this movie.
The way Carpenter sets up the scares. The fact that The Shape (Michael Meyers) is at once otherworldly and yet at the end of one kill in particular comes off as very human (which makes him even more frightening).
What also astounds me about this film is the lack of blood. He chokes most of his victims. How brilliant is that! There's the terrific opening shot which is one giant tracking shot inspired by Touch of Evil.
It doesn't get much better than that.
In fact it left me felling more than a little inspired. So, I'm dusting off my horror film once again and setting down to bang away on the keyboard today.
But after watching Halloween my own ideas seem so craptastic. Halloween was so simple: a Babysitter & the Bogeyman.
Confession; I do enjoy writing TV pilots more than film scripts. I think its the difference in the storytelling. TV is still dialogue driven and film, no matter how cool it is, has now evolved into being such a director driven, visual media. How many times have I been on a film set and they toss the dialogue away completely or let the actors and director make it up. But in TV that just wouldn't happen. Also TV allows for longer storytelling. You don't have to do it all at once.
I love how the Brits do it, six episode seasons.
Unfortunately their model doesn't make any money. But it does make me wonder. If we made 13-14 one hour episodes would the quality of the story telling increase in TV?
Does the pressure of 22 episodes under threat of seven seasons ruin the storytelling? Everyone pitches for seven season but really only comes up with five seasons worth of ideas.
So let's just be honest. Maybe our model doesn't work?
Maybe we would maintain viewership with MORE ORIGINAL PROGRAMMING? That's right. What if you had four 13 episode shows to put into that time slot? (Okay we will go with three shows at 13 weeks a season that leaves 13 weeks of do what you will time for the network.)
You could cultivate a genre for a time slot at your network.
Also it would be so much cheaper for the production companies. Think about it. Have the writers work like crazy putting out scripts. Then release them except for one or two for re-writes while they are shooting. Then shoot all 13 episodes back to back. Just tear right through them.
Yes, the TV actors would me making less money because they would be doing less episodes - but it means they would then have time to GASP - work on another show/movie/play.
I don't know - it's just a thought.
As to the ankle front . . . it's still all jacked up. I just hope it's not broken. Today I'm going to do a trial run of 3.1 miles (5k). So we shall see.
I'm back to Brazilian Jiu Jitsu 3 times a week. But I fear it may be too little too late. I have a belt test coming up the week of Oct. 10th and Robson Moura is going to be here to give it. I fear I won't be ready. Between work stuff, Mom being sick stuff, injuries and traveling I haven't been able to put in the time I've needed to really learn what I need to learn.
Belts aren't that important to me . . . but I would like some color on mine.
I'll pry just end up being one of those ringers whose skill set far exceeds what their belt is. I guess I will need to start hitting tournaments in few months.
The syllabus for this test is huge and some things I've just never seen or been shown. I suppose I could pay for a private - but I don't really have the money and I sort of object to the idea that I have to take a private to be shown the curriculum for the belt test. What do I pay tuition for?
I've been doing two a days on the elliptical to keep my running fitness up. Yesterday I went to class for 2 hours then came home and in the evening did 69 minutes on the elliptical.
The day before that 40 min. body weight workout, then 42 min. on the elliptical - then in the evening I did another 42 min. on the evil machine that I hate. IF ONLY MY ANKLE WASN'T INJURED SO I COULD RUN!!!
If I do run in the half marathon (I'll decide by Tuesday) I'm trying to drop a few pounds to gain speed. The rule of thumb is drop five pounds - gain two minutes on your half marathon time.
As a result, no weights for me for the time being. Strictly body weight work. I don't think I'll lose that much strength. I just want to maintain it - and I guess more muscle endurance wouldn't be a bad thing.
Here's my current body weight workout . . .
Pull Ups 5-10
plank 10 breaths in/out
side plank left 10 breaths in/out
side plank right 10 breaths in/out
X2
Step Back Body Weight Lunges 20 each leg
Push Ups 20
Crunches (Knees raised, bent at 90 degrees)40
Wide Grip Push Ups 20
Crunches 40
"W" push ups 20
Crunches 40
Fingers Turned in Push Ups 20
Crunches 40
Knuckle Push Ups 20
Crunches 40
Pull Ups 5-10
Dips off a bench/chair 20
Walked my feet up the wall so I'm doing a handstand facing the wall and then I walk the length of the wall on my hands and back again. (This one really determines how "fit" you are!)
Dips 20
Pulls Ups 5-10
Dips 20
PLYOS
Mountain Climbers, Split-Squat Jumps, and Clapping "Plyo" Push Ups in 30 sec. on/ 30 off going through all three exercises as a circuit 4 times through.
Body Weight Squats - 50
3-5 exercises, 20 reps each, Grappling Drills. (I do 'em - they are impossible to explain without a visual.)
Finish off with . . .
25 Push Ups
Leg lifts. (Keep the small of back on the floor. Lift Shoulders off the ground as in Pilates. Only lower the leg to where your lower back wants to come the ground. If it raises - you've gone too far. Work within your limits.) 20
Crunches with legs straight up in the air. Move your fingers along your legs. Keep the fingers in contact with them and try to touch your toes - 20
Open legs into a "V" and reach across the body to the opposite foot. 20 / side.
Bring hands together and pulse right up through the middle, keeping your lower back on the floor. 20.
Burpees - 1 minutes. Go.
Stretch like crazy, re-hydrate.
Estimated workout time, 40-45 minutes.
Also this workout is not for the faint of heart or for someone's first time in the gym in six months.
And yes, here is my quick & easy, super cheap chili recipe that I made last night!
In a pan brown a cup of chopped onions, 1 TBS minced garlic and with 1 pound 90% lean ground beef. (You can also add a cup of diced green & red peppers - but Mandy hates them!) (You can also sub the ground beef with ground Turkey or skip entirely if you vegetarian.)
Season with Chili powder, Paprika, Crushed Red Pepper and Black Pepper to taste.
In Sauce Pan or Stock Pot
1 Jar Chunky Salsa (Yup,that's how I cheat!)
1 Can Baked Beans (Yup that's a secret to making chili sweet!)
1 -2 cans Dark Red Kidney Beans (One can usually does it.)
1 can Pinto beans (Optional)
1 container tomato paste or stewed tomatoes.
Chili powder to taste.
Once the Ground Beef mixture is browned - add it to the beans.
Bring it all to a simmer.
Serve! And if you haven't guessed - Chili for me is about the beans!
It's easy - takes 15 minutes to make and you know what's going in it instead of just opening a can.
Until Next Time True Believers.
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