All it takes is a crowd of guys... or just one girl

[Phaedrus49er]

Yesterday, I had my ass handed to me, garnished with all the trimmings on a silver platter. Now, had this been on the wrestling mat or in a squat rack, that would be one thing. No, this was much, much worse. I got served by a 5-foot-nothing, 100-nothing, sweet-as-pie girl... and a Stairmaster.

Long story longer, being that I work in radio, I get notices for public service events, media days, and the like. The Charlotte Fire Department was promoting an open try-out for today and offered the media a chance to come in a day early to see if they could handle an abbreviated version of their minimum basic physical fitness test: 3 minutes on a stair climber at a rate of one foot per second wearing a 75lb weight vest (and no grabbing the bars for support), a 150-foot hose carry and 50-foot pull, a 40-foot heavy chainsaw carry (one in each hand), and a 100-foot dummy drag (weighing 170lbs). Oh yeah, everything after the stair climb was performed still wearing a 50lb weight vest.

I volunteered, thinking I'm in fairly good shape. I've trained hard in the gym and on the track for over four years. I was ready. I went, I saw, and I got my ass kicked. I finished the course without stopping, though I didn't go very fast. I spent the next hour sitting propped up by a concrete wall chugging water and waiting for the stars to go away. I was okay with that considering the three other media types who did it: one woman made it to halfway through the dummy pull, one guy collapsed right after the stair climb, and another woman (aerobics instructor on the side) breezed through relative to the rest of us.

That's not the girl, though. The girl I'm talking about was in the recruit class that was assigned to help out with the media day. She RAN through all the stations after the stair climb and finished with barely a heavy breath and a light dabbling of perspiration. Tiny thing. Sweet thing. Kick-my-ass thing. Me like [img]smile.gif[/img]

However, that brings me to the point of this here training log. Following my bittersweet finish, I informed the captain overseeing the course that I was fairly ashamed of my performance and that I would be back in mid-August to EXCEL at the FULL course. I will repeat these words on-air Monday morning when this captain comes on the show with us and I give my report. By doing that, I will have reached the "must" stage talked about here: http://www.t-nation.com/readTopic.do?id=508772.

I have given myself twenty weeks to prepare for this. That may be an extended time, but I have not trained for something like this since I wrestled in high school eight years ago. My start date is March 28; the end date is August 15. I had planned to start keto in April, but since it looks like I'll be training for VO2 max, I might want to keep carbs in the equation. Nutrition is not an issue; I think I know enough to develop an effective diet that I can afford.

However, the training side is where I lack knowledge of this sort. I've always trained for strength and/or power, never endurance, especially not weighted endurance. The only formatted program of which I know is this one: http://www.t-nation.com/findArticle.do?article=251run2. While it addresses the energy system work I think I need, I'm worried that it doesn't provide for weighted running or incline/stair climbing. Whatever days I'm not running, I'll be doing bodyweight exercises for endurance (pushups, chins, situps, reverse pushups, etc). If I become truly sadistic, I'll sprinkle in the bodyweight stuff DURING the running.

Since I still have a few days to implement something, I would greatly appreciate any suggestions you might have, anything from a tweak here and there to full-blown training programs. I would like to have SOME idea of what I'm doing going into Monday morning's show, but at the very least, I want a rock-solid plan and timetable (if different from the above program) by March 28.

Wow, my first blog. I'm so happy *sniff* [img]smile.gif[/img]

[JavaJunkie]

are you doing this for yourself or for the cute little girly who kicked your ass??

[Buk]

Go to Crossfit and read everything there. Thye train a lot of fighters, military, police, tatical ops, and fire fighters. They do a lot of high intensity mixed mode metabolic training which has proven very benificial for exactly what you are trying to improve. Try the WOD for a month, or at least read the last few months worth and comments about them to get an understanding of their methods. Their message board is also top notch. It would be great to see a "public" figure so the benifits of an "unconventional" exercise routine.

[Kaiser]

Good luck Ben. Here's where I have to say that those 'aerobicized' endurance types have the advantage (as you noted). And a reason I still keep doing a little 'endurance cardio'.

BTW, hate to tell you, but you can only increase your VO2 max only about 3% or so if you are already not overfat (if you are, it will increase just from shedding fat weight). The balance is determined by your mom and dad. However, you can improve your LT levels, and that will help you immensely in the type of activities you described.

[Phaedrus49er]

JJ, I'm really doing this for me. It just took her to give me a wake-up call on how far I've fallen from my "glory days" in high school. In real life, she probably wasn't that cute, but there was just something about her kicking ass in a firefighter's uniform...

Buk, I skimmed the site, and it looks pretty good. Since it'll be a SLOW day at work, I'll have plenty of time to dig into it more this morning.

Kaiser, I stand corrected on my vilification of "aerobicized" exercise. I've always blown it off because of its catabolizing effects, but as you imply, a balance must be achieved. I know my VO2 max level is genetically determined, but I do have some fat that needs shedding.

[gobbla]

good luck to ya. For the life of me I don't understand why people want to be healthy but scoff at endurance work [img]smile.gif[/img] . Next thing you know they're getting their ass handed to them by a 106lbs blonde!

The links didn't work for me so I'm sorry for any repeat stuff...what would you think of trying something like this. combined with something like this. which you could run through twice easily enough.

[Phaedrus49er]

gobbla, not that it's any consolation, but she's a brunette [img]smile.gif[/img] Thanks for the links (no repeats, FYI). The T-Nation article looks like the beginnings of Crossfit. I obviously need a running program, so if I don't do "Running Man" from T-Nation, I may take up the one you posted.

I might just make a shameless plea for anyone listening to the show tomorrow to train me [img]smile.gif[/img]

[Kirk Fredericks]

Phaedrus

More bad news buddy.
That's only a limited version of the Firefighter Combat Challenge. See the sites below for training information, particularly the last one for Roy Davis, The 60 YO champ...


http://www.firefit.com/
http://www.firefighterchallenge.com/
http://combat.island-escape.com/

[Phaedrus49er]

Originally posted by Kirk Fredericks:
Phaedrus

More bad news buddy.
That's only a limited version of the Firefighter Combat Challenge. See the sites below for training information, particularly the last one for Roy Davis, The 60 YO champ...


http://www.firefit.com/
http://www.firefighterchallenge.com/
http://combat.island-escape.com/

Hey, thanks for the links, Island-Escape especially. I knew it was only about half of the entry test going into it, which also helped drive home the point that I need to get my rear in gear. In addition to the FireFit course, the Charlotte Fire Department also adds a 20ft ladder raise and lower after the forced entry.

So much for enjoying the view on the stairclimber at the gym. I get to shove her off so I can use it [img]smile.gif[/img]

[Phaedrus49er]

Waking up this morning, I'm a little antsy to get things started, even though I know I'm going to be worthless next week with my girlfriend (FINALLY) turning 21. Ah, to be able to party for six or seven days and recover instantly, but I digress.

My biggest concern is cheating on the training (I can handle the strictest of diets). I'm getting a grasp on the CrossFit idea and am now trying to figure out ways to combine it, "Running Man," the Island-Escape recommendations, and boxing (I'm considered leaving boxing for the duration of this training). I'm going to know going into each day what I will be doing to some degree, and while it'll never be the same day-to-day, it won't be as unpredictable as if someone else was calling changes midstream. However, it may be that despite my mind knowing what's coming, as long as it has enough variety, my body won't know the difference (other than to curse my brain incessantly).

Benefit #1 of blogging on JP's site - higher post counts

[Phaedrus49er]

Okay, so we ran out of time on the show for me to beg for a trainer, so it'll be on me, which I like because my schedule is so screwy. I figure I'll start today in some way (why wait). No plan, just go and do a lot of something(s).

[Phaedrus49er]

Since I'm not officially starting yet, I'll tag these two weeks as you would the introduction to a book--with Roman numerals

Day i:

--1.5min jump rope
--10min run - 4.5mph @ 7% grade (not an outside day)
--pullups to one-before-failure (like, 4 or 5)
--3min double-end bag, 30sec RI
--3min shadow boxing, 30sec RI
--2min heavy bag
--pullups to one-before-failure
--5min run - 4mph @ 2% grade
--chinups to one-before-failure
--10min boxing drills with instructor, 60sec RI
--2min heavy bag, 60sec RI
--chinups to one-before-failure
--3min run - 6mph @ 1% grade
--chinups to one-before-failure (1, at this point)
--pushups to one-before-failure

I can tell I haven't run since the end of last summer. Overall, I went to the point where I couldn't think of anything else to do that would be productive. No more running, no more pullups, no more boxing. It feels like the end of every wrestling practice I ever had. I wonder if it'd be okay to do a go-until-you-almost-puke workout four or five days per week as long as I didn't hit the same thing every day (except for maybe alternating running and stairclimbing day-to-day).

I like that my boxing gym is so small that I can easily move from one thing to another without wasting any time (other than putting on or taking off gloves). My regular gym has that lovely warehouse feel, so I might be able to get my running done between exercises. I really don't feel like dealing with all the book-reading, cell-phone-using pricks on the cardio machines, but such is life at the fru-fru gym.

[Phaedrus49er]

Day ii:

I bastardized the Crossfit routine from Saturday, March 12 (5x5 DB clean & jerk). No rest intervals except in between workout areas:

--5 reps DB clean & press w/ 45lb DBs
--pullups to failure
--5 reps C&P
--5 10sec negative situps
--4 reps C&P
--chinups to failure
--3 reps C&P
--5 10sec negative situps
--3 reps C&P
--pronated-grip hang to failure
--3min stairclimber @ ~1ft/sec
--chinups to failure
--standing DB military press - 10 @ 30lb DBs
--20min elliptical ("hill" program)
--chinup to top position and hold for time

I haven't touched an elliptical machine in about five years. I wasn't too thrilled with it (they always seem to make the fourth toe on my right foot go numb), but it was nice to have a HR monitor (170-180 for about 10min). I guess I get to become one of THOSE people who wears a HR monitor on his wrist once I get back outside (yes, calling for snow the next couple nights).

I'm out of sorts doing all this stuff with no real plan other than to fry myself. I just do something until I can't safely do it any longer, then move to the next thing. It's just weird not going in with an etched-in-stone plan.

[Phaedrus49er]

So after noting the heart rate monitor on the elliptical machine today, I started reading up on heart rate monitors in general (including the topic involving GPS on the Running thread). The more I've read, the more it seems like an HRM will be useful in helping me develop the kind of conditioning I'm after.

With that, can anyone suggest a functional HRM under $100? I'm trolling eBay and a few other places, but it looks like I might trudge over to Dick's this weekend if nothing strikes me before then. Thanks for any feedback on this before I go spend some more money I don't have [img]smile.gif[/img]

[ninja]

Dick's Dick's Dick's

I used to work there. They had a pretty crappy selection when I was there, but that was almost two years ago. I'd still give it a shot though, maybe they've upgraded their fitness selection since then.

On a side note; Kansas City has the biggest Dick's in the world. It's fun to yell that out in random places.

[Phaedrus49er]

Hmmm... 40 degrees and dropping fast, moderate rainfall, and no breeze. Yeah, still might try running a little today. On a brighter note, it's happy un-birthday to me from me today as my Door Gym came in the mail. Assembled in five minutes and hanging purposefully in the doorway between my living room and kitchen. Good stuff. Now for that chili I ate to settle down so I can at least pretend to be serious about running today.

[Phaedrus49er]

Day iii:

Running... or something close to it... First time I've just run for time/distance in about five years whereas I do sprints and plyometrics several months every year.

--5min warm-up - walking, various stretching
--10min @ ~60% (even among flat, slight upslope, moderate downslope)
--1.5min walking rest, U-turn
--2min @ ~75% (now moderate upslope)
--1min walking rest
--2min @ ~75% (flat)
--2min walking rest
--2min @ ~60% (flat)
--3min walking rest
--10sec sprint
--2min walk back home

It was hard to tell where the rain stopped and the sweat started, but it was fun, oddly enough. I'm going to bed early tonight.

[Phaedrus49er]

Day iv:

Semi-rest day, mostly because I'm meeting my realtor to look at some houses this afternoon, plus I'm fried from the last three days. I'll likely get in some chinup holds for time throughout the afternoon plus some stretching.

Went to Dick's, and that's about what they had for a HRM selection - 2 models: Polar A5 and Garmin 301. Needless to say, I left empty-handed and am now digging through online sellers to find one. I'd greatly appreciate any suggestions for a good starter HRM, though perhaps I won't find a cheap one with all the stuff I'd like to have on it (avg/max HR, time-in-target-zone, AUDIBLE alerts (including interval timing). I couldn't care less if it has the time of day on it. Thanks in advance.

[Kaiser]

Ben, I have the Polar M32 , which I was able to get at my club through a trainer for $99 (normal price is $149). They've just lowered the price. It has all the features I needed, but most important to me, it had the Wearlink fabric transmitter - I hate the thick normal one they have one their other models (I have a fully functioning one that is older and I still got the newer one). I would suggest getting a model with Wearlink - it is WAY more comfortable to guys, who are not used having something around their chest there.

[Phaedrus49er]

Thanks, K, I'll take a gander at that. I was eyeballing the Timex Ironman stuff as well (can get for $75), but yeah, that "underwire" effect might be a tad uncomfortable.

[Phaedrus49er]

Okay, so brick-and-mortar retail blows goats when it comes to specialized equipment. No big surprise, just a little peeved. Anyway, ordered a Polar M32 (sure that's not an assault rifle designation?) on Kaiser's suggestion. BTW, K, I'm now hinging every bit of success or failure on this one turning point, so be prepared if I start stalking you

Side note: House hunting tanked, so more renting for me for awhile (unless the travel job takes off, at which point the South shall invade NYC) [img]smile.gif[/img]

Side side note: To anyone who remembers why I rejoined this board a few months back, things seem to be heading in that direction again, but in a much more manageable (read: I'm okay with it) way.

Now if that wasn't cryptic enough for ya...

[ninja]

I have no idea what the hell you are talking about.

I hate to say I told you so on the selection, but I did still tell you to give it a shot though.

[Kaiser]

Glad to hear it's goin well.

The Polar M32 will be good and you'll enjoy playing with it, Id wager. BTW, I called 5 places to try to find it and the only place that had it locally was my gym.

[Phaedrus49er]

Day v:

Dammit, missed the UPS delivery today, so I can only hope they deliver tomorrow, or I'll have to wait until Monday to HOPEFULLY get the HRM then.

Light day at the boxing gym:

--5min light jog/walk (quads still fried from Wednesday)
--6-8 rounds (lost count) of skill work - double-end bag, shadow boxing, light heavy-bag work
--top-position-hanging pullups and chinups for time between every other round

While I expected my legs to still be shot--obviously they improved after warming up--I didn't expect to lose my breath so easily today. After a few rounds, it became a little difficult to take a deep breath without my throat tightening up a little. I know that my O2 consumption rate sucks, but should it still be affecting me two days later?

[Phaedrus49er]

Oops, missed yesterday, though not much to report.

Day vi: a half-dozen or so chinup hangs for time over a couple hours (Saturdays are busy at work)

I woke up this morning to NO soreness in my quads for the first time in three days. WOO! Today looks like a running day to me [img]smile.gif[/img]

[Phaedrus49er]

Day vii:

Hmmmm..... 70... sunny... light breeze... ya THINK I went running? [img]smile.gif[/img]

--5min walking warm-up
--10min run @ ~60%
--5min active rest (walk)
--10min run @ ~60%
--5min active rest (walk)
--10min run @ ~60%
--5min walking cool-down

Total time out: 50 minutes

Lucked upon an ideal route today that timed out just right for the above routine. I started the timer when I shut my front door and stopped it when I opened it again. I DO plan on stretching off and on for the next hour or so before I have to go to bed (early tonight, ugh), so hopefully I'll recover more quickly from this one. Of course, last time, it was my first run in years, 35 degrees, 25 wind chill, strong breeze, and raining. Niiiiiiiiiiiiiice.

Something I'm already noticing is that my ankles numb about two minutes into the run, stay that way for about five minutes, then un-numb. This has always happened when I run, so I'm not too concerned. Should I be? There are no noticeable after-effects other than some very very mild stiffness and popping in the mornings when I wake up (my ART doc said that is normal).

[gobbla]

I wouldn't be overly concerned about it. As long as you still have control over your ankle (can't feel it but it's still providing sure support) you should be good.

[Phaedrus49er]

Okay, good deal. Yeah, no loss of control until the end of the run (from fatigue, not numbness). And holy geez, I'm not sore today. Amazing what stretching will do for recovery.

[Phaedrus49er]

Day viii:

People really need to schedule their parties and social lives around MY schedule. Geeeeeeez... Well, after an interesting 24 hours (see gripe session in the Off Topic forum), I haven't done anything today except test my lack-of-sleep endurance and have eaten rather cleanly in spite of that. I might bang out some chinup hangs and pushups an hour before bed, but no promises. Calling for a slightly warmer rain tomorrow (highs in the mid-50s), so I might head out again. I really hope my body is taking to running again as quickly as it seems to be since that is where my main physical weakness lies right now.

On a brighter note, my HRM FINALLY came today I love my gadgets.

[Phaedrus49er]

Day ix:

Took the Thursday, 3/17 routine from Crossfit.com and added some stuff:

12 rounds - power clean/push press, chins, sit-ups

PCPP - 95, 95, 115, 115, 135, 135, 155, 155, 135, 135, 135, 135 (likely would've been higher overall if I could've started from the rack position, but alas, the squat rack curlers were out in force today)

chins - 4, 4, 4, 3, 3, 3, 2, 2, 1 (pause at top), 1 (pause at top), 2, 1 (pause at top) (grip was mostly supinated, some neutral do to lack of places to do ANY bodyweight work, let alone pulls/chins... HOLY !#$@ I did 25 ups!)

sit-ups - 10, 10, 10, 10, 7, 7, 7, 6, 6, 6, 5, 2 10sec negatives (okay, I DID cheat a little on these by having my feet anchored, though my abs do take a hit when doing chins/pulls)

Finished with 10min on an elliptical at ~75% just because. I WAS going to go running today, but that's pretty much out, more for the lightning storms rolling in than anything else. Hopefully tomorrow.