Drex Gets Focused: An Essay on Shenanigans

[Focus] said:
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06-25-08

Fat mass: 50.235 lbs
Lean mass: 146.765 lbs

09-03-08

Fat mass: 38.61 lbs
Lean mass: 159.39 lbs

Change

-11.625 lbs fat
+12.625 lbs muscle
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That is really "impressive", Focus. :)

You should feel good about the results.

Congrats, man.

You have earned alot more than words can express in a post, brotha.

Keep worken it! :)

Best wishes


Chillen
 
Training

A1 BB BP 95x15, 95x13, 95x9, 65(S)x6-55(S)x14, 55(S)x20x2
B1 Chin-up -70x10x3
B2 W,P Facepull 50x10x2, 60x10
C1 Standing DB MP 55x10x2, 55x6
D1 Speed CG BP 50x20x3
E1 BB Shrug 225x10, 275x10, 225x10
E2 BB Curl 60x10x3
F1 Bar Hold 135x2x3

Ran 4.57 miles in 38.42 minutes @ 8.41mm (9.5, 9.0, 8.5, 8.0, 6.84)

Thoughts

Good news makes me strong; being strong is good news. It's a vicious cycle. ;)

:D :SaiyanSmilie_anim: @ the C~meister.
 
Focus- does your run times say you were running a sub 7 pace?

Drex- not sure if you are following a run plan or not, but i'm feeling the need to tell you to start training your marathon pace (+30 seconds)... easing into a taper. Runing seven 7's is fast and short. Think training man. 26.2 is a long way, and the distance doesnt even really begin until after mile 18.

If I seem like the downer that is cool. You keep gunning for the stars, I will try and get your feet on the earth again, and in the end you may end up with a good race.

have you considered what your nutrition will be (if any)? What temp are you expecting? Hills? where is the course intense and not intense? Where will you start, in the 8's, 9's or 10's? Bought yourself a brand new pair of $10 socks so you can wear them a time or two prior to the event? Whatcha gunna wear?
 
flyinfree said:
Focus- does your run times say you were running a sub 7 pace?
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Yup. But only for the last half mile. I know this is not optimal, but remember: I am not an endurance athlete. I'm only doing it for the noodz. :rofl:

Also I am staring at the reg for the Ghost Lake 70.3 here, pondering whether I will be in the country at the time... and how much of a hassle it would be to fly in, kick your ass, and fly back out. :p
 
flyinfree said:
are you running that pace on the grounbd or a treadmill?
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On foam. The track. Which is a handicap, in terms of speed. I've tested this. My knees are pretty amazing now that I am minus gait and plus asics, but it's just convenient to do it right there at the gym, rather than go outside.. although there are some lovely river trails literally right outside the Y. I will miss them. <3 My long run each week, I do that outside. On the course the half-thon is on, matterfact.

I tried running on a treadmill once. Felt ridiculous. Got off.
 
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flyinfree said:
Drex- not sure if you are following a run plan or not, but i'm feeling the need to tell you to start training your marathon pace (+30 seconds)... easing into a taper. Runing seven 7's is fast and short. Think training man. 26.2 is a long way, and the distance doesnt even really begin until after mile 18.

If I seem like the downer that is cool. You keep gunning for the stars, I will try and get your feet on the earth again, and in the end you may end up with a good race.

have you considered what your nutrition will be (if any)? What temp are you expecting? Hills? where is the course intense and not intense? Where will you start, in the 8's, 9's or 10's? Bought yourself a brand new pair of $10 socks so you can wear them a time or two prior to the event? Whatcha gunna wear?
Click to expand...

Still following the run plan. From what I have read it is a good idea to increase the intensity on the shorter runs during the taper.

For nutrition I will be bringing 5 packs of shot blocks. I plan on using 4, but bringing one extra. They have gatorade on the course as well, but not planning on drinking that.

Temps are expected to be cool, 50-70 range most likely. The course looks fairly flat, but that is going off a mile by mile elevation, so not sure of the hills between the mile markers. I do almost all my training on hills, so I am prepared.

For pace I am thinking about hanging out with the 3:40 pace team for a while and see how I feel around 15-18. If I don't go with the pace team I will stick to an 8:30 pace. I know I can hold this for 23+ miles. I will plan to stick with 8:30 at least through 22 miles, then see if I have enough energy left to try to pick it up for the last 4.2 miles.

I have some high quality running socks that are still going to be in prime shape at race time. Clothing won't be finalized until a couple days before, but I will have cold weather clothes to wear at the start, then strip down to what the weather allows. I will have something I can discard if I need to start with it.

Here is a link to the marathon site:



Thanks for your help FF.
 
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9/4/08

I seem to have caught a mild virus. I didn't feel that great during the run last night and was more tired than normal in the evening. Headache all day today and didn't feel that great. Didn't seem to affect training much other than my head feeling like it was going to explode when trying to bend over for stretches.

Ran 5.01 miles outside, 39:17, 7:50 min/mile.

Played 3 games of volleyball, went 3-0. We were a player short tonight, so we played with 5. The entire team played very well tonight. I had one of my best nights. I had an unbelievable number of spikes/kills and blocks.

Food:


One more thing to add. My right hip has been hurting some while running the last week and a half. This is the first issue I have had with a hip. Today it was actually sore just walking around. It has been acting up 2-3 miles into a run, but for now it is something I can run through, just a little uncomfortable. It did make me realize that the rest of me has been feeling pretty descent this past week.
 
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flyinfree said:
Runing seven 7's is fast and short. Think training man.
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Someone just made the following comment to me and it made me think of this post.

"jesus christ, you're fast"

Unfortunately the comment had nothing to do with running... no, it wasn't that either.
 
Vitamin C, I take 1000 mils in my morning lineup, and a 1000 mils at night.

looks like you have a plan, you have your answers, and you are on track....

good work brudder good work!

FF

AAAAANNMNDDDD that looks like a really nice race Drex.

Focus- that is some serious fast running..... My only chance at beating either of you two is with discipline, self control, and raw endurance. The both of you have stats that trump me any day! WAY TO GO!!!!
 
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09/05/08

Training

A1 Full Squat 45x20, 95x10, 155x5, 225x5x3, 265x2 (PB), 265x2
B1 W Full Squat 155x20x3
C1 R BSS 40x10/10x2, 40x10/9
D1 45 Deg Hyper 55x12x2, 60x12
E1 Sprinter Sit-up 0x20x2
E2 Crunch 10x20x2

Biked 9.47 miles in 30.0 minutes @ 18.94 mph.

Thoughts

Those of you who are paying attention will note that it is extremely obvious at this point that my body likes being fed. Complex carbs, specifically. Workout was devastating, for both me and last week's numbers. :SaiyanSmilie_anim:

Also, though it be a tentative assessment, I am fairly sure that I have managed to unblock my ****, biochemically speaking. Lookin' like that battery of tests I subjected myself to has born some luscious fruit. D1 and D2 are now firing on all cylinders. The power... it's almost frightening. And the hunger, disturbing. I am finding myself moving, quickly, towards having to eat like mighty Drexatron, just to keep from falling apart. :D

Threw a random bike in there, as you can see (wanted to do a little crossy cross, despite having to run 9 miles tomorrow.. I'm really not very bright, haha). Pretty slow 'cause, well, ME Lower friggin' destroys me.
 
9/5/08

Back Squat - 135x10; 230x10; 230x10; 230x10
(ss1)Sumo Dealift - 205x10; 330x5; 330x5; 330x5; 330x5; 330x5
(ss1)One Leg Calf Raise - 155x10; 155x10; 155x10
Incline Bench - 95x10; 160x10; 160x10; 160x10
Decline Bench - 190x10; 190x10; 190x10
(ss2)Cable Row - 190x10; 190x10; 190x10
(ss2)Fly - (55x2)x10; (55x2)x10; (55x2)x10
(ss3)Push Press - 115x10; 115x10; 115x10
(ss3)Lateral Raise - (20x2)x10; (20x2)x10; (20x2)x10
(ss4)Chin up - 20x10; 20x10; 20x10
(ss4)Tricep Extension - (45x2)x10; (45x2)x10; (45x2)x10
Leg Raise - 35x10; 35x10; 35x10

Food:


August's totals:
Bike: 6h 22m - 113.41 Mi
Run: 21h 29m 33s - 154.48 Mi
Swim: 6h 38m 53s
Strength: 16h 30m
Bike Trainer: 30m
Hiking: 4h 00m
Volleyball: 11h 00m
 
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flyinfree said:
Vitamin C, I take 1000 mils in my morning lineup, and a 1000 mils at night.

looks like you have a plan, you have your answers, and you are on track....

good work brudder good work!

FF

AAAAANNMNDDDD that looks like a really nice race Drex.

Focus- that is some serious fast running..... My only chance at beating either of you two is with discipline, self control, and raw endurance. The both of you have stats that trump me any day! WAY TO GO!!!!
Click to expand...

I have some vitamin C pills. I take them randomly though, about one every other day. I eat a lot of fruit, so I didn't want to overdo it, but maybe I should start taking them on a more regular basis. According to fitday I am at 654% of the recommended daily value of vitamin C for the past week and that is only from food. I also take a daily multivitamin every day. Daily recommended value is only 90 mg though, so the percent is deceiving. Morning and night from now on.

Thanks FF and I am a long ways off from the endurance you have built up.
 
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Drex said:
Great job on the lifts Focus. I don't see D2 though.
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Oh, haha. No, I'm talking about dopamine receptors, not movements. Moddin' my central nervous system, you know!? :animal3:

Also, ff, you really do need to quit screwin' around and get serious. Think of how embarrassing it will be for you to have me waiting impatiently at the Ghost Lake finish. ;)
 
You two are still hard at it! woot!

Don't stop kicking ass, or I will kick yours :D

My best to both of you.

This thread makes me want to run. :jump1:

good week-end
 
K so...

Today's run:



For those who are wondering, Win = (6 week out half-thon pace) - 2mm; Fail = anything else.
 
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I was just looking at last year's times, and the dude who placed first ran it at 6.19, 50th was 7.75, 100th 8.1something...

While it's true that 3 months ago I couldn't run three blocks, and 4 weeks ago I had never run more than 5'ish miles, I don't like the idea of being 60th percentile. Really don't like.

I'll see if I can't do something about this. :SaiyanSmilie_anim:
 
09/06/08

Training

Ran 9.48 miles in 1:20:30 @ 8.49mm

Thoughts

Haha...hahahaha....just blaze. :SaiyanSmilie_anim:

Think I'll lie down and die now.


@ff:

... I don't even like endurance sports, you ****. -_-
 
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