Drex Gets Focused: An Essay on Shenanigans

[[Focus]]

Apparently...

According to what ff just said to jovegirl, I've got the right idea, here. That's comforting... now if I can just manage to get all this food digested, off I go.

Hmm. If I can do it in 2 hours, that puts me at 9mm for 13 miles. Wow. That's bordering on the fell power of mighty Drexatron. I'm actually fairly sure I can do it, too. We'll see.

 

[Drex]

According to what ff just said to jovegirl, I've got the right idea, here. That's comforting... now if I can just manage to get all this food digested, off I go.

Hmm. If I can do it in 2 hours, that puts me at 9mm for 13 miles. Wow. That's bordering on the fell power of mighty Drexatron. I'm actually fairly sure I can do it, too. We'll see.

Not to be negative, but I think you are setting yourself up for injury. I would encourage you to follow the 10% rule and use a schedule to gradually build up your milage.

When I started training for my marathon, my wife saw the extra attention I got from it, so she decided she would do the marathon too. I was 5 weeks into a schedule that required a strong running base going into it. She decided she would follow the same schedule starting at week 5 without the running base. She said she had done plenty of running in the past so she would be ok. I talked her into reducing the long runs by a mile or two. She made it right to the peak of the training and after over 4 months of work she tore a tendon in her foot on a 19 mile run. I really don't think this would have happened if she had built up at a more gradual pace. Not only did it knock her out of the marathon, she quit everything she had been doing including lifting.

 

[[Focus]]

Not to be negative, but I think you are setting yourself up for injury. I would encourage you to follow the 10% rule and use a schedule to gradually build up your milage.

When I started training for my marathon, my wife saw the extra attention I got from it, so she decided she would do the marathon too. I was 5 weeks into a schedule that required a strong running base going into it. She decided she would follow the same schedule starting at week 5 without the running base. She said she had done plenty of running in the past so she would be ok. I talked her into reducing the long runs by a mile or two. She made it right to the peak of the training and after over 4 months of work she tore a tendon in her foot on a 19 mile run. I really don't think this would have happened if she had built up at a more gradual pace. Not only did it knock her out of the marathon, she quit everything she had been doing including lifting.

That really sucks, Drex. I hope with time she will come to want to get into it again, if that's what's right for her. And I hope she's recovering well/already has?

And I do appreciate your concern. Like I said, don't ever worry about offending me. Be as negative, positive or indifferent as you like, haha. I value your input any which way.

But....it turns out, I'm not your wife. Details shortly.

 

[Drex]

8/9/08

9:40AM
Ran 19.07 miles, 2:42:48, 8:32 min/mile pace, Avg HR 144, total ascent 2434 ft.

9:00PM
Swam 1000 meters, 45 mins.

The run went pretty good. I started out slowing my pace just a little. I did 4 four mile loops and 1 two mile loop. Then had the distance between the end and start of the loops that bumped the total distance up. I took the endurolytes, 8 total, 4 at about 1 hour and 4 at about 1:45. I tried to push it a little on the last 2 mile lap and my right calf started feigning cramp after about a half mile into it going up a hill, so I let up after that. I think it is mostly due to overwork at this point and the endurolytes didn't seem to make a difference. I have a 20 miler in 2 weeks, I should be a little more rested going into that run and expect to be a little stronger.

Pace by lap:
lap 1 (4 miles) - 8:31 min/mile
lap 2 (4 miles) - 8:37 min/mile
lap 3 (4 miles) - 8:35 min/mile
lap 4 (4 miles) - 8:28 min/mile
lap 5 (2 miles) - 8:23 min/mile

Here are the totals including the area between laps where I get my water as I am running through.

Lap Time Distance Pace/Speed AHR MHR
1 34m 14s 4.02 miles 08m 31s /mile 148 229
2 01m 59s 0.23 miles 08m 28s /mile 138 147
3 34m 29s 4.00 miles 08m 37s /mile 139 154
4 02m 09s 0.24 miles 08m 49s /mile 136 145
5 34m 24s 4.01 miles 08m 35s /mile 142 156
6 02m 11s 0.24 miles 09m 07s /mile 143 151
7 33m 52s 4.00 miles 08m 28s /mile 145 162
8 02m 02s 0.24 miles 08m 30s /mile 146 152
9 17m 28s 2.08 miles 08m 23s /mile 147 165

HR monitor was messed up for the first mile and read high. It tends to do that until it gets some moisture between itself and me. On that note I will be ditching the heart rate monitor for a while. It is creating a rash and leaves an awful tan line.

Food:

 

[Drex]

I would try one of those wide belts with the chain attached to hang a plate from. (For doing weighted pull-ups and such.) You could just put it on your ankles? Hmm, or maybe mid-lower quad (bit above your knees) would be better. Odds are your gym already has one somewhere. Even the Y does.

Missed this before. I do my lifting in my basement gym, but I do have a dip belt. It really wouldn't work well for the leg raises. I did some shopping today and got something that will work. I bought a pair of ankle straps that have a ring on them to hook up to a cable machine, then i picked up a chain and two spring links to chain them together. I can put the plates on the chain between my ankles.

 

[[Focus]]

08/09/08

Training

Ran 13.1 miles in 2:17:33 @ 10.5mm

Thoughts

It would appear that 10.5mm is my "forever" pace. It was my "5 miles and then collapse" pace a month ago.

Also, running half a marathon on a whim... not the smartest thing, psychologically speaking. Haven't had to dig that deep in a while. And, as Drex just finished pointing out, also very dumb physically.Only thing is, I appear to be 100% fine. Don't try this at home, kids - remember, I'm a mutant who has never been sick or injured in his entire life. Not kidding around here, I really don't recommend anyone do what I just did. Allow me to explain: About 5 miles in, I threw up. It was blue. 9 miles, I threw up again. It was red. 12 miles, I threw up a third time. It was yellow. And almost hit some dude.

Now, the blue was gatorade, though I barely had any.. and I think the red was cherries. But the yellow, that was probably part of an organ I'll need later. So, uh, yeah. Let that be a lesson to you. The only reason I didn't stop was because I have a very, very fragile ego that does not permit me to admit defeat. Let's all try to be more grown up than me. Okay, good talk.

 

[Drex]

That really sucks, Drex. I hope with time she will come to want to get into it again, if that's what's right for her. And I hope she's recovering well/already has?

And I do appreciate your concern. Like I said, don't ever worry about offending me. Be as negative, positive or indifferent as you like, haha. I value your input any which way.

But....it turns out, I'm not your wife. Details shortly.

She may need to have surgery yet, but is waiting until winter before she does it.

One 13 mile run will probably be just fine. She had done a lot more running than that. It was a 19 mile run that finally got her and she had run several runs over 13 miles prior to the 19 mile run. Too much too fast will catch up to you eventually.

 

[[Focus]]

She may need to have surgery yet, but is waiting until winter before she does it.

One 13 mile run will probably be just fine. She had done a lot more running than that. It was a 19 mile run that finally got her and she had run several runs over 13 miles prior to the 19 mile run. Too much too fast will catch up to you eventually.

Oh, okay. I shall send some positive energy her way.

And yeah, that's what I figured you meant, but I got confused because I did say that I'm only doing this one "test" run, and then following a concatenated version of hal's program that you recommended to jovegirl. Just doing the even numbered weeks, as I've only half the time. I think that pace will be more than doable for me.

I definitely learned my lesson a few weeks ago re: too much too soon. That was why my knee had issues that even my healing powers couldn't keep up with. But I think it's mostly recovered. My form's improved a lot, and my body's much more used to all this activity now.

Also, that was much better on the run, hey? Excellent. And I'm glad you figured something out for the raises. Good to know for later... I'm still struggling with the bodyweight ab stuff, haha.

 

[Drex]

Training

Ran 13.1 miles in 2:17:33 @ 10.5mm

Thoughts

It would appear that 10.5mm is my "forever" pace. It was my "5 miles and then collapse" pace a month ago.

Also, running half a marathon on a whim... not the smartest thing, psychologically speaking. Haven't had to dig that deep in a while. And, as Drex just finished pointing out, also very dumb physically.Only thing is, I appear to be 100% fine. Don't try this at home, kids - remember, I'm a mutant who has never been sick or injured in his entire life. Not kidding around here, I really don't recommend anyone do what I just did. Allow me to explain: About 5 miles in, I threw up. It was blue. 9 miles, I threw up again. It was red. 12 miles, I threw up a third time. It was yellow. And almost hit some dude.

Now, the blue was gatorade, though I barely had any.. and I think the red was cherries. But the yellow, that was probably part of an organ I'll need later. So, uh, yeah. Let that be a lesson to you. The only reason I didn't stop was because I have a very, very fragile ego that does not permit me to admit defeat. Let's all try to be more grown up than me. Okay, good talk.

Good job on the run and props to you for finsihing it out. Let me know how you feel tomorrow.

 

[[Focus]]

Good job on the run and props to you for finsihing it out. Let me know how you feel tomorrow.

Thanks. You had me going for a while, there, like, "Oh noes. I am going to get pwnt by DOMS."

Nope.

No appetite, but I ate way too much yesterday. Turned out to only be around 3200 calories, but it was all quality stuff, and so felt like much more. It's great to not be V dieting. I feel like a new boy.

Can't wait to see what I'm like in the gym this week. :SaiyanSmilie_anim:

 

[g8r80]

Focus: way to gut out a 1/2 marathon! I am surprised that you have not had shin splints. I used to get them wickedly, but I have finally progressed to the point where they are only a mild hindrance.

Drex: It is easy to get discouraged with the swim and lack of progress and be worried that you are reinforcing bad practices, but, you are developing swimming-specific familiarity, flexibility, and musculature.

 

[[Focus]]

Focus: way to gut out a 1/2 marathon! I am surprised that you have not had shin splints. I used to get them wickedly, but I have finally progressed to the point where they are only a mild hindrance.

Thanks.

Yeah, I'm not sure I'm even human, when it comes to that sort of thing. Sounds like bs, but I really have never been sick or injured. The only time I have an issue with anything is when my little muscles can't keep up with my big ones. And barring complete reckless abandon in overreaching, I'm always fine.

I think I almost rolled my ankle, once, when I fell off a house and came down on one leg. I walked home 9 miles on it, 'cause I didn't feel like being cooped up in a car. By the time I got in, it was the size of a grapefruit.. or even a cantaloupe. The next day, I was fine. That's pretty much how it goes for me. I'm sure it'll catch up to me eventually, though.

Also, all this swimtalk makes me want to go give it a shot, today. Not sure if I have time, but I'm so curious.

 

[jaim91]

Running a half marathon on a whim = you are f-ing ridonculous!

And I love it!

Hi Drex!

 

[Drex]

Hi Jaime.

8/10/08

Ran 4.01 miles, 31:43, 7:55 min/mile.

Bench Press - 135x10; 235x5; 235x5; 230x5; 225x5; 225x5
Lunge - 60x10; 120x10; 120x10; 120x10
Standing Bent-over Row - 135x10; 205x10; 205x10; 205x10
(ss1)Leg curl - 90x5; 90x5; 90x5; 90x5; 90x5 (each leg)
(ss1)One Leg Calf Raise - 150x10; 150x10; 150x10
(ss2)Lat Pull-down - 170x10; 170x10; 170x10
(ss2)Military Press - 110x10; 110x10; 110x10
(ss3)Close Grip Bench - 140x10; 140x10; 140x10
(ss3)Upright Row - 110x10; 110x10; 110x10
(ss4)Incline Fly - (45x2)x10; (45x2)x10; (45x2)x10
(ss4)Good Morning - 185x10; 185x10; 185x10
(ss5)Trunk Twist - 100x10; 100x10; 100x10 (each side)
(ss5)Frontal Raise - (25x2)x10; (25x2)x10; (25x2)x10

Spent 30 minutes on the bike trainer.

Diet:

 

[[Focus]]

Ended up having a full day of rest yesterday. Weighed in this morning at 195. That's 15 lbs gained in 2.5 days.

I feel wonderful. Can't wait to see what sort of difference it makes at the gym.

 

[[Focus]]

08/11/08

Training

A1 BB Bench 65x5, 95x5, 115x5, 125x3, 135x3, 145x2 (PR), 145x1x3, 155x0, 150x0
B1 WG Pull-Ups -130x17, -130x16
C1 CS Row 20x12x2, 25x12
C2 DB "Power Clean" 45x10x2, 45x9
D1 CG Bench 70x15x2, 70x12
E1 Machine Power Shrug 160x9, 225x15, 315x15
E2 Power Curl 60x15x3
F1 Bar Hold 135x15s,15s; 135x15s, 7s - Wrist Roller 20x1 (and a half )

Ran 3.0 miles in 29.5 minutes @ 9.83mm

Thoughts

So this is what it's like to train on a caloric surplus, huh? .... I think I may never "diet" again. Too early to tell. As you can see, I was like a Hulked-out Tyrannosaurus today. Absolutely annihilated last week's numbers.

Also, 3 miles at that pace was a joke. I was nose breathing. Shallowly. It's pretty cool that running 3.0 miles @ 6 mph is less physically strenuous for me now than walking 1.7 miles @ 3.5 mph was 6 weeks ago. Not exaggerating at all. I barely broke a sweat. And my form was so graceful... I felt like Bambi's daddy bounding through the meadow.

Shins were crying all morning, throwing up a big fuss, but once I actually warmed them up a bit with the walking they shut right up. They (and my forearms too) were ****ed like pistols the entire time I was in the gym, but it wasn't a problem.

 

[jaim91]

Ended up having a full day of rest yesterday. Weighed in this morning at 195. That's 15 lbs gained in 2.5 days.

Whoa...

Have I told you boys lately how ridonculous you both are?

And I LOVE IT!!!

 

[Drex]

8/11/08

Biked about 28 miles, 1:32. Garmin wouldn't turn on when I got to where I was biking. It was on the charger all afternoon, so should have been charged.

I will be heading out Wednesday morning on a camping trip, so my post tomorrow night may be quick just to enter in what I did or if I'm too busy I may not enter it until I get back. Wednesday I will get up early and get my run in before we leave. Then I will spend Wed - Sat in the wilderness, sleeping on the ground. I will be doing a lot of hiking. I will get in a swim in one of the lakes. I will run on Thursday and Saturday. I'm going to bring a pair of 50 lb dumbbells with to do a short lifting workout on Friday. I will be coming home Sat night and my first triathlon is at 8:00 Sunday morning. If you don't hear back from me I didn't make it through the swim.

Food:

 

[Drex]

Training

A1 BB Bench 65x5, 95x5, 115x5, 125x3, 135x3, 145x2 (PR), 145x1x3, 155x0, 150x0
B1 WG Pull-Ups -130x17, -130x16
C1 CS Row 20x12x2, 25x12
C2 DB "Power Clean" 45x10x2, 45x9
D1 CG Bench 70x15x2, 70x12
E1 Machine Power Shrug 160x9, 225x15, 315x15
E2 Power Curl 60x15x3
F1 Bar Hold 135x15s,15s; 135x15s, 7s - Wrist Roller 20x1 (and a half )

Ran 3.0 miles in 29.5 minutes @ 9.83mm

Thoughts

So this is what it's like to train on a caloric surplus, huh? .... I think I may never "diet" again. Too early to tell. As you can see, I was like a Hulked-out Tyrannosaurus today. Absolutely annihilated last week's numbers.

Also, 3 miles at that pace was a joke. I was nose breathing. Shallowly. It's pretty cool that running 3.0 miles @ 6 mph is less physically strenuous for me now than walking 1.7 miles @ 3.5 mph was 6 weeks ago. Not exaggerating at all. I barely broke a sweat. And my form was so graceful... I felt like Bambi's daddy bounding through the meadow.

Shins were crying all morning, throwing up a big fuss, but once I actually warmed them up a bit with the walking they shut right up. They (and my forearms too) were ****ed like pistols the entire time I was in the gym, but it wasn't a problem.

Nice workout Focus! You should notice a big difference in energy with more food, I know I did.

Now that you are eating normal will you update the journal with your food?

 

[[Focus]]

If you don't hear back from me I didn't make it through the swim.

Hahahaha, the smiley face is a nice touch! Sounds magical, buddy. And I'm sure it will be.

Nice workout Focus! You should notice a big difference in energy with more food, I know I did.

**** yeah! If this keeps up, I may make a resolution to never go under 3000 calories again, just do way more activity, like the Drexinator. If eating what is statistically 400 calorues UNDER maintenance feels this good, I can't imagine what bulking feels like. I had no idea. The high I had in the gym today... I totally understand what Arnold was talking about in Pumping Iron, now. It's no longer something to joke about.

Now that you are eating normal will you update the journal with your food?

Sure thing, boss. I'll take screen caps of the feedout on my tracking program and provide a link. Keep me from getting up to any potential "mischief", knowing y'all are watching, and judging.