ODB's sporatic training log! - JP Fitness Forums

ODB · 04-07-2005, 04:19 PM

Okay, so I'm not good at doing regular planned workouts. I really should work on that. So I will just use this to log what I actually get done. Maybe I can get myself into a workout routine one day.

Here are the stats that I have for now:

Age: 44
Weight: 195
Height: 5'11" (and a half)
Current fitness level: I consider myself above average in fitness. I'm an avid cyclist who enjoys the some adventure racing and triathlons. I don't enjoy running nearly as much as cycling (particularly mountain biking).
Injuries: My knees are in pretty bad shape and I have a ruptured disk.
Goals: Improve my endurance and speed in running, be competitive (sub 6 hour) in bike centuries, top ten finish in a 100+ mile adventure race (I finished 4th once but only 13 teams were entered and 9 finished).

ODB · 04-21-2005, 03:29 PM

Okay, so I competed in the Ouachita Challenge 60 mile mountain bike race. (you can read my race report over at the cycling forum)

Since then I did a 35 mile road ride on Sunday April 17th and did a 3 mile run on Wednesday April 20th. I can still feel my quads hurting from two weeks ago when I yanked them good during the race. My shoulder is still sore but getting better. I hope to do a decent ride this weekend.

Joe

ODB · 04-27-2005, 10:55 AM

This past weekend ODBsGirl and I went on a 14 mile ride in Burns Park. Great day for a ride and got some good hill workouts. We have also started a modified version of the diet that JP is on. Since ODBsGirl (Lisa) is a microbiologist, she has the brain poser to understand the big words and chemical/biological relationships. We've been doing it for about a week and I've dropped 5 lbs so that puts me at 190 even. I'd like to get to about 180. I expect to start some kind of unpper body program soon.

Joe

ODB · 05-28-2005, 09:04 AM

Let's see just how sporatic this training can be. I've obviouly spent way too much time on this board. (I'm actually starting to read the fitness stuff.) I guess it's time to take action. So I'm going with the HomeGrown Muscle Workout. Thanks Lou and Mike! I will start next week - after Memorial Day. I'm also on a much lower carb diet thanks to Lisa (ODBsGirl) for help with that. That has brought my weight down to 185 lbs. That's a 10 pound drop in less than 2 months. I'd like to be lean and mean at 175 lbs. I will also supplement the HGW with some running and cycling. I'd like to be really prime for adventure racing this fall and at my best by next spring. Wish me luck!

ODB · 06-01-2005, 09:42 AM

So I went to the Y yesterday, workout in hand. Just for the background (and to set up any excuses I may need), I have been on a very low carb diet the last couple of weeks. Although I consider myself active (cycling, hiking, canoeing, etc.) I am by no means a gym rat. I was the 98 lb weakling in high school although a strong swimmer I never really had the upper body to feel comfortable in the weight room. So back to yesterdays workout.

Our YMCA is small and the weight room is very old. I decided to do the workout all with dumbbells figuring if I needed to do some at home I had the right equipment. I got through the first two routines and knew I was using a bit too much weight for me. The dumbell press I started with 25 lbs each but on the last set switched to 20 lbs. Pretty wimpy! I moved over to the dumbell deadlift. I figured hey, I do have pretty stong legs from all my cycling so I used the 25 lbs bells again. At least I was able to stay with that weight. As I was finishing up the only staff trainer they have came over and we talked a bit about mountain biking. He actually worked for me a few years ago when I managed a Circuit City. I dropped a few names (Lou, Chad, JB) jsut to see if he stays up to date with his chosen profession. Nothing, I told him about the workout I was doing and he didn't even ask to see it.

By the time we were done talking a lifting class was in there and he had to work with them. Their were suddenly not enough weights for everyone and it was crowded. I decided I would just go home and finish off the workout there.

Due to family issues once I got home I never did finish it. but I was already starting to feel sore. This morning I woke up and my elbows hurt. I can feel the squats in my legs. I basically feel beat up from what little I did. I'm such a wimp! I've decided that I will finish the workout tonight, at home. I can tell by how my body is reacting already that I need this. So after all that I'm pretty excited about doing this!

P.S. Does anybody know any stretches that I should be doing after the workout that may help in muscle recovery?

bobby · 06-01-2005, 11:06 AM

Here is an article by Mike Robertson called Hardcore Stretching that has a few stretching exercises in it. Hopefully that helps you out a little bit.

ODB · 06-01-2005, 11:49 AM

Thanks Bobby, I'll check it out tonight.

ODBSGIRL · 06-01-2005, 12:44 PM

You are not a wimp but you can't spell. Anyone who has followed you uphill on a bike or on a trail with a full pack on knows you are not a wimp. You are just not a lifter. Get over it [img]/images/graemlins/laugh.gif[/img] Don't like it? Change it.

ODB · 06-01-2005, 12:52 PM

I tought I speeled good! But those weights are heavy baby!

sarah · 06-08-2005, 10:22 AM

How's the training going?

ODB · 07-08-2005, 03:05 PM

Hey silly, glad you asked.

I've had a couple of stop and starts but I've been going straight for almost two weeks now so it's almost habit.

I'm still doing HGM with some minor adjustments. Since I do it at home I've had to change a few of the machine based movements. I also do the order a little different since the weights I use take to long to change so I've grouped same weight exercises together. The only other change is adding curls to the last triad.

I'm still doing the low-carb thing but cheating a little. The weight is still hovering around 185 - 190. This week I will attempt to ad running back into the mix. I expect the weight to start dropping more then.

How are you feeling lately?

ODB · 11-09-2005, 10:27 AM

Man do I suck at keeping up my train and my training log. So to bring this thing up to date:

In September I turned 45 and competed in a sprint triathlon (had a personal best). I had also set up to do a century on the road bike but one of the hurricanes hit and we had to drop down to a 25 miler which is really more of just a workout than a big ride for me. In the beginning of the month I helped with an adventure race which meant going over the orienteering course 3 times in a week twice mountain biking it and once running it.

In October Lisa and I did the Ft. Chaffee Challenge Adventure Race. We did pretty well only missing a couple of points at the end. We had a strong start but navigational errors cost us a lot. I then did the Raid the Rock adventure race as a soloist. I was running one of my best races ever until the final section where colorblindness and lack of teammates cost me some in the orienteering section. I still feel very good about how I did in the first 66% of the race.

Now the adventure racing season is pretty much over and my goal is to be really strong for next year's races. I would like to do a couple of Xterra Triathlons at least one 100 mile adventure race, either a 1/2 or full marathon and a few mountain bike races.

To do this I will need to do a lot more running and some strength training. I am currently working on changing HGM some with less leg work (I get a lot on the bike) and more core and arm work. My focus is being a better paddler and climber. I'll post the plan here soon. I expect some critiques.

Joe

BamaDave · 11-09-2005, 10:42 AM

Hey Joe,

Somehow I believe I missed the news of your PB in the sprint triathlon in Sept. Congrats!!!

It looks like we are in the same club of guys who just barely missed getting to say that they are 6 feet tall. LOL! I am 5'11.5" also.

Marykaa · 11-09-2005, 10:55 AM

Hey ODB! I don't know if I'll be critiquing your training.. but I'll definately follow your log specially to look for anything about canoeing [img]/images/graemlins/laugh.gif[/img]

kuri · 11-09-2005, 12:37 PM

Alright Joe, let's see the plan!

Have you looked at Crossfit? That might be good for your paddling & climbing strength/endurance. All those pullups do a body good!

ODB · 11-10-2005, 08:55 AM

Okay I think I have a start here. I’ll give my stats first

Age: 45
Height: 5’11’’
Weight: 186
Injuries: I have a ruptured disc which caused me a lot of problems when I was 20-30 lbs. heavier and wasn’t working out but now only affects me for very short periods of time and is not as debilitating as it was before. My right knee is blown but keeping my weight down and wearing a brace helps a lot. Also wearing better shoes has helped.
Current fitness level: Good, I run, I bike I get some kind of exercise about 5 days per week. I compete as a middle of the pack athlete in triathlons, adventure races and mountain bike competitions.
Goals: Improve upper body performance and running speed. Specifically for canoeing, kayaking and climbing. I am currently running a 28 minute 5k (this is a very hilly with some extreme grades run). I would like to get this down under 8 minute miles. I would also like to get my daily (3 times a week) run up to 5 or 6 miles and start running in marathons next year.

Now how the heck will I achieve all that? Here is the plan.

Cycling: I usually ride 15 to 30 miles every weekend sometimes more. Right now I’m on the mountain bike more than the road so those are hard singletrack miles.

Running: I will continue doing my hilly 5k run 3 times a week. I do these at about 5:30 in the morning. At least once or twice a week I will also do interval training (hill repeats) of about a 10th of a mile. (I run uphill at full speed and walk back to the start) I’ve started at doing 5 of these but will work up to 15.

Upper body & Core Training: I put this program together using the book Conditioning for Outdoor Fitness by David Musnick, M.D. and Mark Pierce, A.T.C. Most of these exercises are specific for canoeing, kayaking and climbing. My plan is to start with lighter weight (where applicable) to build strength endurance. This will go for about 4 weeks and then start adding in heavier weight sessions every third workout to build strength. These workouts will be done at night 2 to 3 times per week.

Marykaa · 11-10-2005, 09:31 AM

I'm glad to read that your sporatic log is become the SPORT-ADDICT log it deserves to be! .. I must say I jumped to the List before I read the rest and definately recognized canoeing in there!

"Conditioning for Outdoor Fitness by David Musnick, M.D. and Mark Pierce, A.T.C. " must be excellent.. good choice Joe!

ODB · 11-10-2005, 09:53 AM

And here's the pitch...You can buy it at a discount on my site. I don't normally ship to Canada but I'd make an exception for the forum family members.