How Green were my Muscles - finboy Digs Deep

[finboy]

Took April 30 and May 1 off (wimp)

May 2, 2006

Swim
1000 meters total

Easy swim...a few hypoxic intervals, but very short. I didn't get a good night's sleep Sunday night and I'm still dragging my tail a bit after Saturday's run.

HGM Lite for lunch (gonna take it easy on my quads and knees)

Thanks again everyone for your words of encouragement and congratulations. Have I said this week that this is 'the greatest bunch of people at JP's'!

[finboy]

May 2, 2006

HGM Iron Manual
Week 3, Workout 1

QUAD 1
Bodyweight Squats:3 x 12
Dumbbell Incline BP:3 x 10 x 40s
Barbell RDL:3 x 12 x 115 lbs. (plus shrugs inspired by Jenn!)
Pull-ups:3 x 5 x BW

QUAD 2
Dips:3 x 6 x BW
Step-ups:3 x 10 x BW
Seated Row:3 x 10 x 120
Swiss Ball Weighted Crunches:3 x 8 (25lb.)

90 Second rest between sets and between quads.

Notes
Went light today on the leg work until my quads and knees have recovered a bit more from the 10K run on Saturday. I'm hoping to see improvement in my pull-ups and dips by the end of May. I'd like to do at least 8 BW pull-ups in a row with good form. Seems hard to imagine at the moment. Losing a few pounds would help.

I'm starting a long-term speed improvement plan for my running tomorrow morning...will detail the plan then.
-fin

[BFG]

It'll come on the pull ups try doing negatives once a fortnight that really helped me big time

Good workout though fin just been playing catch up here reading

[finboy]

Based on an article by Greg McMillan, I'm going to work on boosting my running speed. His program includes 3 steps: 1) Basic Speed Training, 2) Race Speed Training, and 3) Stamina Training. As I begin each step, I'll provide a brief description.

1) Basic Speed Training: Greg says his favorite basic speed training workout is the Stride Workout. It is comprised of 15-25 second intervals accelerating from 85 to 95 percent of top speed. Greg recommends doing this workout at least once a week for three to five weeks, building up to 25 second intervals eight to ten times.

May 3, 2006

Run
Basic Speed Training
Week 1, Workout 1

8 x 15-20 second sprints
One minute recovery jog between each sprint
Time: approx. 15 minutes including warm-up and cool-down
Distance: 2 miles

I've done HIIT before with 200m, even 400m sprints (not very often), so 15-20 seconds seemed pretty easy. Next time I might up the time to 25 seconds each and then up to 35 from there...we'll see.
-fin

[Marykaa]

Isn't the aim of 15 sec intervals to be able to reach your maximum effort? way back when I was training.. we learned tht 15 sec intervals must be followed by 90 secs "rest".. (soooooooo long! I felt we didn't do much) but they said that's what you needed to start fresh each time.. our example was Ben Johnson.. with 10 second runs and 60 sec rests when he trained.

how do you decide to go longer instead of trying to go faster?

(this is an interested question since I do 15 sec intervals in my pre-ski training..)

[Ogedei]

Where did you read the article finboy?

[finboy]

Originally Posted by Marykaa

Isn't the aim of 15 sec intervals to be able to reach your maximum effort? way back when I was training.. we learned tht 15 sec intervals must be followed by 90 secs "rest".. (soooooooo long! I felt we didn't do much) but they said that's what you needed to start fresh each time.. our example was Ben Johnson.. with 10 second runs and 60 sec rests when he trained.

how do you decide to go longer instead of trying to go faster?

(this is an interested question since I do 15 sec intervals in my pre-ski training..)

Well, you bring up a good question Mary-Lou. Should I be modifying the parameters set up by a professional? I was thinking about 'longer' since the 15-20 seconds seemed too easy. The stated goal is to eventually increase the length to 25 seconds. McMillan also states that your maximum should be 95% of top speed. It's very possible that I don't even REALLY know my max speed and that I should concentrate on the speed and leave the time as prescribed.

Og - the article was part of the 'packet' for Saturday's 10K.

-fin

[Ogedei]

ok, emartin was talking about "stride" protocols in his log. Seeing something twice in one day that I had never heard of piqued my interest

I've had 2 full days off now. Back to the pool and a run tomorrow

Og.

[finboy]

May 4, 2006

Swim Intervals
1200 meters total
200m warm up
7 intervals, approximately 50m sprint, 50m recovery
1 interval was 75m! (last one)
200m cool-down

My usual 5AM swim interval workout. Although today, I sort of applied the 'stride' method to each interval - i.e. building up the pace to reach max speed just before the end of the interval. I'll admit I don't really know what I'm doing! Just trying to make my workouts interesting and experimenting to see what works.

Boy, I could use a coach. Hey Milkman...why don't you spend the summer in Austin rather than Chicago and coach me and a few of my friends! It's much hotter here!

[finboy]

May 4, 2006

HGM Iron Manual
Week 3, Workout 2

QUAD 1
Standard Squats:3 x 8 x 115
Dumbbell Incline BP:3 x 10 x 40s
Barbell RDL:3 x 12 x 115 lbs. (w/ shrugs)
Pull-ups:3 x 4 x BW, 3 x 4 Negatives

QUAD 2
Dips:3 x 8 x BW
Lunges:3 x 8 x 25lb. DB
Seated Row:3 x 10 x 120
Transfer the Swiss Ball from your legs to arms crunchy type things:3 x 10

90 second rest between sets
120 second rest between quads

Notes
Tried to get back on track today with full squats and lunges. Considering I was supposed to go to lunch today with an out-of-town colleague who stood me up and I wasn't planning to work out, it went OK. I have to say this phase of HGM gets me panting and sweating like no other routine I've done. Obviously, I haven't been working nearly hard enough!
-fin

[milkman21]

Originally Posted by finboy

May 4, 2006

Swim Intervals
1200 meters total
200m warm up
7 intervals, approximately 50m sprint, 50m recovery
1 interval was 75m! (last one)
200m cool-down

My usual 5AM swim interval workout. Although today, I sort of applied the 'stride' method to each interval - i.e. building up the pace to reach max speed just before the end of the interval. I'll admit I don't really know what I'm doing! Just trying to make my workouts interesting and experimenting to see what works.

Boy, I could use a coach. Hey Milkman...why don't you spend the summer in Austin rather than Chicago and coach me and a few of my friends! It's much hotter here!

What's the pay?

Nice work on the swimming... 75m sprinting sure ain't easy

[milkman21]

Actually, now that I think about it, Ohio State plays Texas in Austin this fall... so perhaps you could pay me with tickets

[Iamjennmedic]

Haha awesome fin!!! You gotta love the panting and sweating this phase gives you You are doing awesome with it, very sweet.

Originally Posted by finboy

May 4, 2006

HGM Iron Manual
Week 3, Workout 2

QUAD 1
Standard Squats:3 x 8 x 115
Dumbbell Incline BP:3 x 10 x 40s
Barbell RDL:3 x 12 x 115 lbs. (w/ shrugs)
Pull-ups:3 x 4 x BW, 3 x 4 Negatives

QUAD 2
Dips:3 x 8 x BW
Lunges:3 x 8 x 25lb. DB
Seated Row:3 x 10 x 120
Transfer the Swiss Ball from your legs to arms crunchy type things:3 x 10

90 second rest between sets
120 second rest between quads

Notes
Tried to get back on track today with full squats and lunges. Considering I was supposed to go to lunch today with an out-of-town colleague who stood me up and I wasn't planning to work out, it went OK. I have to say this phase of HGM gets me panting and sweating like no other routine I've done. Obviously, I haven't been working nearly hard enough!
-fin

[finboy]

Originally Posted by milkman21

Actually, now that I think about it, Ohio State plays Texas in Austin this fall... so perhaps you could pay me with tickets

Funny that you mention that game. My son is a percussionist in a high school band and I believe we are hosting Ohio State band students that Friday night. Can you sneak in with the band?

[EdChap]

I once saw a film called Drumline, it was about the University drum teams; they were awesome!

Congrats on the dips!

[finboy]

Originally Posted by Iamjennmedic

Haha awesome fin!!! You gotta love the panting and sweating this phase gives you You are doing awesome with it, very sweet.

Thanks Jenn...I've still got some work to do to catch up with you on squats. Of course, you'll probably keep increasing your numbers...just to keep out of my reach!

[finboy]

Originally Posted by EdChap

I once saw a film called Drumline, it was about the University drum teams; they were awesome!

Congrats on the dips!

Thanks, Ed...seems rather minor but an improvement from the other day, nonetheless.

Drumline was a good movie!