Egham's Training Log

[Lost Dog]

Originally Posted by Egham

Let's see...8 x 20w/10r ......8 intervals with 20 seconds for the Turkish Get-up, followed by 10 seconds rest....Or would you go for something like 10 x 15w/10r?

See how it works out?

...and several internet running sites say 1-2% incline is the right amount. So you're all right.

[lance02]

Gotta love that "jello" feeling after a good workout!!

[Egham]

Originally Posted by Lost Dog

See how it works out?

Yea, he put 20 seconds of maximal effort into his Turkish Getup with that kettle bell. If he rested 10 seconds and then repeated the work/rest cycle 7 more times, he'd have completed a full set of Tabata intervals. I can't even imagine.....

[UConnJulie]

Maybe the difference in incline depends upon where in the country you live ... flatlanders 1%, those in the hills 2% ...

I agree that treadmills are the work of the devil ... I believe that there are several studies that show that the impact on joints and such is much higher on a treadmill. Something about a moving environment versus the person moving and ground reaction forces or something ... my brain is a bit fuzzy and I learned of the study over 10 years ago ...

Anyhoo ... nice workouts Egham!! Has the humidity broken down there?

[Egham]

Originally Posted by lance02

Gotta love that "jello" feeling after a good workout!!

Yes, it does make you feel that you've actually done something.

Originally Posted by UConnJulie

Maybe the difference in incline depends upon where in the country you live ... flatlanders 1%, those in the hills 2% ...

I agree that treadmills are the work of the devil ... I believe that there are several studies that show that the impact on joints and such is much higher on a treadmill. Something about a moving environment versus the person moving and ground reaction forces or something ... my brain is a bit fuzzy and I learned of the study over 10 years ago ...

Anyhoo ... nice workouts Egham!! Has the humidity broken down there?

Thanks, Julie! The humidity is still pretty high, but the temps have dropped several degrees. If things follow their normal pattern around here, the humidity will start dissipating about mid-September. I'm looking forward to it. Now, if it would only rain!

It has been my assumption that 1% was equivalent to running on a flat track, so 2% may be a better number for far more common terrain. Makes sense.

I know that my stride is different on a treadmill, especially at higher speeds. The stresses must be different as a result. I have, on occasion, felt twinges that I've never noticed running outdoors, which only reinforces that I'm better off running outside.

[Egham]

Busy day!

I started with an early morning 5 mile run and was pleased to discover that I was back to 7:30 min miles (37:32 total) again despite the humidity.

This afternoon, I did the Day 6 Interval Training Circuit from the August TT DB-KB-BW Fusion Workout -

Warm-up: 5 min slow run

Twice through the following, no rest within intervals...60 second rest between intervals

Interval 1: 60 seconds for 20 prisoner squats
Interval 2: 45 seconds for 15 push-ups
Interval 3: 60 seconds for 70 jumping jacks*

Cool-down: 5 min swim to neighbor's pier and back.

*Craig didn't specify an exercise for Interval 3 and I was at a loss, so I chose jumping jacks. Not very creative perhaps, but ...... I'd appreciate any suggestions people may have for interval 3 slot next time.


I spent a good part of the morning searching around the local area for a good canvas bag for my sandbag girlfriend. I tried Target, Dicks, 2 marinas, Gander Mountain, and (shudder) I even set foot in WalMart (I avoid that place like a plague). No luck. I did start filling ziptop bags 3/4 full of sand in preparation, though.

In addition, my Easy Effort Products door frame mount chin-up bar arrived today, so I assembled that. Mahler was kind enough to share his chin-up improvement program with me.....I'll start on that tomorrow.

[Lost Dog]

Originally Posted by UConnJulie

Maybe the difference in incline depends upon where in the country you live ... flatlanders 1%, those in the hills 2% ...

It has nothing to do with the land. It has to do with propelling yourself forward, over the land vs allowing the land to travel underneath you. Adding the slight incline mimics the amount of effort involved. But, it doesn't actually make it feel like you're running on land.

I believe the added stress is from merely "plopping" back down onto the treadmill vs propelling yourself forward, which would take you down at something of an angle, more easily allowing your forefoot to strike first, cushioning the impact.

Originally Posted by Egham

I spent a good part of the morning searching around the local area for a good canvas bag for my sandbag girlfriend. I tried Target, Dicks, 2 marinas, Gander Mountain, and (shudder) I even set foot in WalMart (I avoid that place like a plague). No luck. I did start filling ziptop bags 3/4 full of sand in preparation, though.

An Army Navy store, surplus store, or boating supply store is the best bet.

Or, Amazon.com Top Load Canvas Military Style Duffel

[Egham]

Originally Posted by Lost Dog

An Army Navy store, surplus store, or boating supply store is the best bet.

Or, Amazon.com Top Load Canvas Military Style Duffel

Thanks, LD. I'll try a couple more marina/boating supply stores tomorrow. There are probably Army Navy and surplus stores down in Charlotte, but I'll only head down there as a last resort.

I did TRX Workout #5 today.....Julie's Revenge. I don't know what I did, but she certainly did get her revenge. From the TRX Hangout -

TRX Workout #5 - UConnJulie's Revenge

Three circuits of each. No rest between exercises, 0-60 seconds rest between supersets (well....maybe 60-90 secs toward the end).

A1: Sprinter's Start no hop 12,12,12/leg
A2: KB/DB Snatch from Dead DB 35 lb 6,6,6/side
A3: Squat Jumps 12,12,12

B1: Suspended Lunge 12,12,12/side
B2: KB/DB Face Pulls sub’d TRX Face Pulls - 12,12,12 (sorry, wanted to play more with the TRX)
B3: Burpees 12,12,12

C1: Power Pull 12,12,12 /side
C2: KB/DB Clean and Press DB 30 lb 6,6,6/side
C3: Tuck Jumps 12 reps 12,12,12

D: Suspended Plank - 1 minute hold (Didn’t forget)

Those sprinter’s starts are tough!

I was, however, pleased with my progress on the suspended lunges, I had done them in a couple of earlier workouts from the TRX Military Fitness Manual and had balance problems….Not today.

Need to work on bringing my knees up to my chest better in the Tuck Jumps…..Too inconsistent today, perhaps fatigue from everything that went before.

Julie, that was one wicked workout…..Thanks for putting it together.

I hope I can still get back to TT tomorrow.

In addition, I started the Chin-up Improvement Program Mahler was kind enough to share -

3 sets of 3 chin-ups with 90 seconds rest between each.

I thought I'd be able to start with 4 sets of 4, but no. So it's onward and upward from 3.

[UpNorth]

Originally Posted by Egham

Busy day!

I started with an early morning 5 mile run and was pleased to discover that I was back to 7:30 min miles (37:32 total) again despite the humidity.

This afternoon, I did the Day 6 Interval Training Circuit from the August TT DB-KB-BW Fusion Workout -

Warm-up: 5 min slow run

Twice through the following, no rest within intervals...60 second rest between intervals

Interval 1: 60 seconds for 20 prisoner squats
Interval 2: 45 seconds for 15 push-ups
Interval 3: 60 seconds for 70 jumping jacks*

Cool-down: 5 min swim to neighbor's pier and back.

*Craig didn't specify an exercise for Interval 3 and I was at a loss, so I chose jumping jacks. Not very creative perhaps, but ...... I'd appreciate any suggestions people may have for interval 3 slot next time.


I spent a good part of the morning searching around the local area for a good canvas bag for my sandbag girlfriend. I tried Target, Dicks, 2 marinas, Gander Mountain, and (shudder) I even set foot in WalMart (I avoid that place like a plague). No luck. I did start filling ziptop bags 3/4 full of sand in preparation, though.

In addition, my Easy Effort Products door frame mount chin-up bar arrived today, so I assembled that. Mahler was kind enough to share his chin-up improvement program with me.....I'll start on that tomorrow.

Nice run the other day and that TT stuff looks like fun. You could add a pulling exercise to that routine. Maybe high pulls, pull ups or reverse pushups. The swim sounds like a very nice finisher on a hot day!

[bigDman]

great workout egham

[L'ilJ]

***shudder*** Walmart. Hate the place too.

[Egham]

Originally Posted by UpNorth

Nice run the other day and that TT stuff looks like fun. You could add a pulling exercise to that routine. Maybe high pulls, pull ups or reverse pushups. The swim sounds like a very nice finisher on a hot day!

Thanks, it was actually the first run since early July that actually felt reasonably good, despite the humidity.

I am enjoying TT. This workout is tough and I thought at first that I might have bitten off more than I could chew, but I am not displeased with my progress. I really like the combination of DB & BW exercises in this one.

Thanks for the suggestions, I really appreciate it. A pull would be good and I particularly like your idea of reverse pushups. Next time.

Yes, the swim was good. The lake was warm (upper 80's), but there was a good breeze...It felt especially good when I got out and air dried.

Originally Posted by bigDman

great workout egham

Thanks bigD!

Originally Posted by L'ilJ

***shudder*** Walmart. Hate the place too.

I knew you were OK..... despite those TRX workouts

[Victoria]

Nice TRX workout, Egh...and great job on the chins. I'm getting a bit anxious myself. I don't try my first chin until the last workout of the last week of my program. I've been tempted to try sooner, but I figure I'd just wait...let the suspense build!

[Egham]

Originally Posted by Victoria

Nice TRX workout, Egh...and great job on the chins. I'm getting a bit anxious myself. I don't try my first chin until the last workout of the last week of my program. I've been tempted to try sooner, but I figure I'd just wait...let the suspense build!

Thanks, Victoria. I was a bit disappointed with my chin performance. It's been some time, but I expected to do better than that. Oh well.....Things will improve.

I agree, let the suspense build. One of the points of your workout program is to get to 1 chin-up, so wait until the program suggests you try..... Craig seems to know what he's doing.

[Egham]

August TT DB, KB, BW Fusion Workout A 3rd round

The work out starts with two sets of the following as warm-up

Prisoner Squat – 10
Pushups – 8
Reverse Lunge – 8/leg
Spiderman climb – 5/side

and is followed up with 3 sets of the the following supersets (Each superset is repeated 3 times before moving on to the next superset; 30 sec rest between 1A and 1B with a 60 rest between repeats....No rest between 2A & 2B or 3A & 3B) –

1A) 1 leg squat w/ KB or DB - 6/leg (6,6,6 - 40 lb dbs)
1B) DB incline press – 8 ( 8,8,8 - 50 lb dbs)

2A) 1-leg RDL w/KB or DB - 10/leg (10,10, 10 - 45 lb dbs)
2B) DB or KB Row – 8-12/arm (12,12,12 - 50,45,45 lb dbs)

3A) DB or KB Squat – 20 (20, 20, 20 - 50 lb dbs)
3B) Decline Push-up – 20 (20,18,16,)

A couple of minor increases. I'm particularly happy with my progress with the decline push-ups.

I decided to go ahead and do the intervals immediately following the workout. It's still humid, but a bit cooler than it's been in a long time. So -

5 min Warm-up jog at very easy pace followed by 5 intervals of -

45 sec run
60 second speed walk

and wrapped up with a 5 min cool down swim to neighbor's pier and back.

That's enough for now.

[Victoria]

Originally Posted by Egham

I'm particularly happy with my progress with the decline push-ups.

Nice job, buddy!