Drex Gets Focused: An Essay on Shenanigans

[[Focus]]

Real bikes are daaangerous. If I'm riding them. But thanks, bb.

I just noticed again that I have a 6 week half-thon training schedule and 7 weeks. So I'm thinkin'... After this Sat's 11 mile run, 5 mile wed, 4 mile sat, 3 mile mon, 2 mile thurs, and then half-thon on Sun.

Plan is good yes/yes?

 

[[Focus]]

09/12/08

Training

A1 Full Squat 45x5, 95x4, 155x3, 185x2, 235x5x3, 285x1 (PB [+20]), 275x2
B1 W Full Squat 185x10x3
C1 R BSS 40x8/8x2, 45x8/8
D1 Power Clean 45x5, 65x3, 85x2, 115x5x5
E1 45 Deg Hyper 70x12x2, 70x10
F1 Sprinter Sit-up 0x10x2
F2 V-up 0x4, 0x3
F3 Hip Thrust 0x10, 0x7

Thoughts


10 lbs a week on my squat is only 520 lbs a year. :bncry:

Decided there's no sense waiting for later to get the cleans in. They shouldn't really be in this workout, but it's almost all leg drive so I figure it'll be fine. Went pretty light just 'cause I'd never done them before. Seem pretty easy, though. Will add 5 lbs a week until I can't anymore. Looks like I wussed out on the BSSs, but I didn't. They were raised about 3 inches higher than usual. Pretty deep.

Also, woke up to a fully recovered right calf. But, I may have blown out my left knee. It's pretty gross-lookin', but seems pretty functional. Should be fine for tomorrow's run.

Okay, then. Happy weekend, everybody.

 

[Drex]

Friday - 9/12/08

Back Squat - 135x10; 230x10; 230x10
(ss1)Sumo Dealift - 205x10; 305x10; 305x10
(ss1)One Leg Calf Raise - 155x10; 155x10
Incline Bench - 95x10; 160x10; 160x10
Decline Bench - 190x10; 190x10
(ss2)Cable Row - 190x10; 190x10
(ss2)Fly - (55x2)x10; (55x2)x10
(ss3)Push Press - 115x10; 115x10
(ss3)Lateral Raise - (20x2)x10; (20x2)x10
(ss4)Chin up - 20x10; 20x10
(ss4)Tricep Extension - (45x2)x10; (45x2)x10
Leg Raise - 35x10; 35x10

Food:


Saturday - 9/13/08

Ran the Turkey Day 10K in Worthington MN with my dad. We both improved a lot from last year. but my dad wins for most improved. I ran the first 5 miles at an easy/fast pace, not wanting to overdo it so close to the marathon. I picked up the pace some after I crossed the 5 mile marker. They were calling off times at each mile marker, but the only one I paid attention to was when I crossed the 1 mile mark at 7:22. They did not have chip timing for this, so I lost a few seconds at the start getting to the start line after the offical start. Clock read 45:15 as I passed it into the chute as well, so my time may get adjusted down a couple seconds. Overall was a fun run and glad I did it. I feel pretty good today.

Results:

Preliminary 2008 Results:
Place Name Age Sex City State Time Pace Div
74 Matt Perrine 32 M Burnsville MN 45:17 7:18 M3034
80 Rich Perrine 55 M Sherburn MN 45:43 7:22 M5559

2007 Results:
Place Name Age Sex City State Time Pace
186 Matt Perrine 31 M Burnsville MN 48:07 7:45
341 Rich Perrine 54 M Sherburn MN 54:16 8:44

They did get one picture of me early in the run. If you go to the pictures, in the thumbnails, I am in the second to last picture on the top row, number 262.

Food:


Sunday - 9/14/08

Ran 4 miles outside, 31:53, 7:58 min/mile

Bench Press - 135x10; 210x10; 210x10
Lunge - 60x10; 120x10; 120x10
Standing Bent-over Row - 135x10; 205x10; 205x10
(ss1)Leg curl - 60x10; 60x10 (each leg)
(ss1)One Leg Calf Raise - 155x10; 155x10
(ss2)Lat Pull-down - 170x10; 170x10
(ss2)Military Press - 110x10; 110x10
(ss3)Close Grip Bench - 145x10; 145x10
(ss3)Upright Row - 120x10; 120x10
(ss4)Incline Fly - (45x2)x10; (45x2)x10
(ss4)Good Morning - 190x10; 190x10
(ss5)Trunk Twist - 100x10; 100x10 (each side)
(ss5)Frontal Raise - (25x2)x10; (25x2)x10

Food:


I'm all done with lifting now until after the marathon. This week is going to kind of suck with reduced activity and a lot more rest than usual.

 

[flyinfree]

DREX-great race!!!!!

great race in deed!


and to Focus--- 56 miles on the bike at your 70.3 just may kill you dead if you don't get to work :jumping:

FF

 

[[Focus]]

Yeay Drexatron!

DREX-great race!!!!!

great race in deed!

iawtc

That's quite an improvement. Your dad especially though, check that ****. Go Daddy Drex!

and to Focus--- 56 miles on the bike at your 70.3 just may kill you dead if you don't get to work :jumping:

FF

Yeah, I know. Not that this would be a problem. As long as I finish.

I used to ride for hours at 20+ mph for "light cardio". 'Course, that doesn't really mean anything, as stationary bike != real bike. On my ****ty little mountain bike, I am lucky to hold a 15 mph pace for two hours, but that's having to deal with all kinds of chimps in my way, and Calgary "construction". And also includes a vicious spill after which I could barely walk for 10 minutes, hahahaha. :action8:

But I'm honestly not worried. I will start being more serious about it once I am done this half-thon, the training for which has really been kicking the **** out of me. It's the swimming I'm more concerned about. Haven't done that for any distance in ages. I did used to be a fish, though.

Anyway, little update: I didn't do my long run this weekend; not because I didn't have time, but because my body was screaming for rest. I ran about a mile and I could tell it just wasn't gonna happen like it should - I could either force myself through it, trembling and vomiting the whole way (and more importantly, be useless for two weeks and possibly compromise the event), or I could take a couple rest days, do the long run on Wednesday, and then taper down in a week and a half instead. I chose option B. I think it was the right one, 'cause I am already good to go again, and will be ready to blaze two days from now (despite this horrendous looking... vessel explosion thing on my left knee region from squatting that has spread to cover half my leg. I think it's creeping towards my brain, just like the Venom suit. Help. :bncry.

Soooo, it's now gonna go, 11 miles Wed, 5 miles Sat, 3.5 Miles Mon, 2 miles Thu, and then the half-thon on Sat, for which my goal is still to run it in 8.5mm (and this will be damn difficult, even with the ace I've been hiding up my sleeve :azzangel: ). I think shaving 2mm off my half-thon time in 6 weeks will be acceptable. Especially considering the fact that I've gained oh, 25 lbs (velocity water weight [20 lbs] + 5 lb gain of muscle, according to my scale). XD

 

[flyinfree]

iawtc

my brain, just like the Venom suit. Help. :bncry.

Soooo, it's now gonna go, 11 miles Wed, 5 miles Sat, 3.5 Miles Mon, 2 miles Thu, and then the half-thon on Sat, for which my goal is still to run it in 8.5mm (and this will be damn difficult, even with the ace I've been hiding up my sleeve :azzangel: ). I think shaving 2mm off my half-thon time in 6 weeks will be acceptable. Especially considering the fact that I've gained oh, 25 lbs (velocity water weight [20 lbs] + 5 lb gain of muscle, according to my scale). XD

ace up yer sleeve? please don;t say you have flats you are planning to wear.

here is a link to a good 70.3 training plan:

Duration: 140 days (20 weeks)
This plan comprises 7-10 hours per week of training. Start this program if you can consistently swim 40min, run 60min and bike 90min. Based on RPE training zones.

Min Bike: 15m (duration) / Max Bike: 3h 00m (duration)
Min Run: 10m (duration) / Max Run: 2h 00m (duration)
Min Swim: 10m (duration) / Max Swim: 1h 15m (duration)

 

[[Focus]]

ace up yer sleeve? please don;t say you have flats you are planning to wear.

Naw. I have this.. thing I've done since I was very young, it's sort of a meditative trance. It's like a walking focused meditation. (An irl cooldown, for you MMoNerds.) When necessary, I can use it to just blank out and push myself well beyond my perceived limits. It's stupid to do because I can and almost always do wreck myself, but I'mma do it anyway, as I'll have plenty of time to recover afterward before I get started on 70.3 training.

here is a link to a good 70.3 training plan:

Duration: 140 days (20 weeks)
This plan comprises 7-10 hours per week of training. Start this program if you can consistently swim 40min, run 60min and bike 90min. Based on RPE training zones.

Min Bike: 15m (duration) / Max Bike: 3h 00m (duration)
Min Run: 10m (duration) / Max Run: 2h 00m (duration)
Min Swim: 10m (duration) / Max Swim: 1h 15m (duration)

Thanks! I actually was looking at that very one. There were some links on the website.

And yeah, I'm certain I can easily handle the bike and run. The swim, though, well.. we shall see, soon enough. Early October, I start playing with it, using that website. Gonna start off with a "just blaze" test and see how long I can swim at a "forever" pace, like with the half-thon. I have this.. feeling swimming will actually be my strongest of the three, but I understand this is certainly not the case for most people, and very likely to be a delusion.

 

[[Focus]]

09/15/08

Training

A1 BB BP 45x5, 85x3, 130x5x4, 130x4
B1 WG Lat Pulldown 120x10, 120x8
C1 CS Row 60x8, 50x8x2
C2 Facepull 45x8x3
D1 DB MP 60x8, 80x8, 70x6
E1 Hang Jump Shrug 315x5x5
E2 BB Curl 70x5x5
F1 Bar Hold 135x2x3

Thoughts

Yeah. Body likes 5x5s and 8x3 (for rep stuff). Gonna keep it here for a long while and see what's up. Also, obviously, I was right about the warmup being way excessive last week.

Think I can start adding some weight to my bench every week now. 'Bout damn time, too.

Oh, and I seem to have acquired a couple more hematomas: left knee (from my last ME Lower); right calf; left hand. That's uh, not good. Certain people are mad at me for not dropping the E and A from my stack already, but I think they're fairly minor. She became somewhat more upset when I explained that I would be more worried if I wasn't sure it was just that she's been kicking my ass while I'm asleep. Will monitor closely over the next couple weeks and most likely drop. Really have no business stacking this many synergists, but don't any of you hos nag me.

Smack Talk

Okay, so, I'm not terribly impressed with these people at the uni gym. It is my assessment that I am the only person in it who's at all serious. The 140 lb "long one"s who run track have atrocious form, and can't keep up with me. And they are hurt and confused by this - I can see it in their eyes. As far as strength training goes, I have yet to encounter someone serious who appears to know what he is doing. Mostly just a lot of dorks doing some horrible benching.

I find myself in a state of shock at having discovered that the people at the Y were more bamf than the "athletes" here at the uni. Are the real people hiding somewhere? Do they have their own facilities? Wtf, guise.

 

[GT2003]

Isn't this the half marathon that, WHEN you finish, will benefit us all by having JoveGirl post bikini pics? Just thought I'd remind of the important things in life!!

 

[[Focus]]

Isn't this the half marathon that, WHEN you finish, will benefit us all by having JoveGirl post bikini pics? Just thought I'd remind of the important things in life!!

ldo

You think I'm doing this because I like it?

 

[GT2003]

Hey, just trying to help. And, YES, I do think you like it in some sick sort of way.

 

[[Focus]]

Hey, just trying to help. And, YES, I do think you like it in some sick sort of way.

I do not like them on light mode.
I do not like them with a load.
I do not like them on the track.
I do not like them with a pack.
I do not like them here or there.
I do not like them anywhere!
I do not like endurance sport.
I do not like them, Greg-support.

 

[[Focus]]

09/16/08

Training

A1 Box Jump ?x3x8
B1 Speed Full Squat 75x20x
C1 Mod Step-up 50x8/8x3
D1 Deadlift 45x5, 135x3, 185x2, 235x5x5
E1 Crunch 35x8x3

Thoughts

Kinda forgot how to box jump there, initially. It was quite comical.

Is it just me or are deadlifts and squats a lot easier than they should be?

After the crunches, I messed around with cable crunches and some other stuff, and I just can't make myself work with them - doesn't feel like it used to. Cursed adaptive prowess. :/ I'm gonna do side bends until I figure something out.

Also, decided I'm gonna tighten up the diet a bit and stop eating 4200 calories a day, because I feel like I'm getting fat. According to the scale (and it has been accurate thus far), I'm not - it's just that I've put on 10 lbs of lean mass in two weeks(????!?). Droppin' it back down to 2600 like it's supposed to be, and gonna starve like nobody's business, because I'm hungry at 4200/day.

Sick of this "hey guy im just gonna go ahead and get hyoogee k" ****, body. I DON'T WANT TO GET HYOOGE, DAMNIT. I just wanna be lean and strong, you bastard. :cool3:

 

[flyinfree]

ok focus- let's see if you can just simply read this- take a deep breath, and DO NOT RESPOND UNTIL YOU HAVE TRIED!

here is my lil note to you-

you are lipping off a bit here and there. Let's see you throw down 200 consecutive minutes BIG MOUTH! I will bitch you so fast you won;t even understand what happened. Stimulants will not get you beyond 150 minutes. You will over rev and bonk. You aint nuthin but mouth.

then you will go run this half mary BUT REMEMBER - that is a 120 minute event. NOT 200! and this lil 70.3 uyou think you are going to go power thru is 300-400 (probably 450 if you don't get real) minutes.

LET"S see you turn in a 200 minute workout, in the open air, not in the gym, and not around the block. Get on a bike, or run, 100 minutes from home and then make it back.

now- hold your tongue, make your fellow canadians proud, get a good night's sleep, and give us a nice 200 minute workout.

:luxlove: if you really and hoinestly try to do this- you will see how much love is really within this challenge. :luxlove:


Do not continue to sling **** if you can't get in the arena.

 

[Drex]

I used to ride for hours at 20+ mph for "light cardio". 'Course, that doesn't really mean anything, as stationary bike != real bike. On my ****ty little mountain bike, I am lucky to hold a 15 mph pace for two hours, but that's having to deal with all kinds of chimps in my way, and Calgary "construction". And also includes a vicious spill after which I could barely walk for 10 minutes, hahahaha. :action8:

It's not about how fast you go. It's about training and getting out and riding. I do most of my riding near my house and I have to deal with stop signs, stop lights, traffic. Yes, it drops your mph average for your ride, but you still get just as good of a workout.

Anyway, little update: I didn't do my long run this weekend; not because I didn't have time, but because my body was screaming for rest. I ran about a mile and I could tell it just wasn't gonna happen like it should - I could either force myself through it, trembling and vomiting the whole way (and more importantly, be useless for two weeks and possibly compromise the event), or I could take a couple rest days, do the long run on Wednesday, and then taper down in a week and a half instead. I chose option B. I think it was the right one, 'cause I am already good to go again, and will be ready to blaze two days from now (despite this horrendous looking... vessel explosion thing on my left knee region from squatting that has spread to cover half my leg. I think it's creeping towards my brain, just like the Venom suit. Help. :bncry.

Soooo, it's now gonna go, 11 miles Wed, 5 miles Sat, 3.5 Miles Mon, 2 miles Thu, and then the half-thon on Sat, for which my goal is still to run it in 8.5mm (and this will be damn difficult, even with the ace I've been hiding up my sleeve :azzangel: ). I think shaving 2mm off my half-thon time in 6 weeks will be acceptable. Especially considering the fact that I've gained oh, 25 lbs (velocity water weight [20 lbs] + 5 lb gain of muscle, according to my scale). XD

Good plan I think. It is important to get the long runs in. If you need to skip some runs, skip the shorter ones.

Is it just me or are deadlifts and squats a lot easier than they should be?

If they are easy you need to increase the weight...

 

[Drex]

9/15/08

Biked 12.57 miles, 43:58, 17.15 mph.

Food:


9/16/08

45 minutes of swim class. Sparrow gave me a tip on tucking my head down when I swim and I think that is going to make a big difference on keeping my legs up. It is something I am going to need to practice though. There are so many things to remember that when I concentrate on one, others seem to fall apart. I am making progress though and I am getting better at many of the drills.

Food:

 

[[Focus]]

It's not about how fast you go. It's about training and getting out and riding. I do most of my riding near my house and I have to deal with stop signs, stop lights, traffic. Yes, it drops your mph average for your ride, but you still get just as good of a workout.

Oh, I know; I'll get around to it, but my back's already to the wire. I don't have anything else for long rides right now. If I were to do 200 minutes today for example (already will be doing ~ 93.5,) I would completely ruin my event, and then what would have been the point of pushing myself so hard to run it at 8.5? Instead, I'mma do my 11 miles at as close to 8.5 as I can get, then I'll taper down, run this stupid half-thon, and start training in a way that makes sense.

When I start training my bike, I think I'mma do it on my horrible, insanely fat-tired mountain bike. I already figured out routes and training program and such, it's just a matter of waiting until I've had some time to recover.

What part of "I'm not an endurance athlete!" are you people not getting!? :confused4: :luxlove: I'm only doing it for the n00dz! And in the case of the Ironman, because I don't have anything better to do.

Good plan I think. It is important to get the long runs in. If you need to skip some runs, skip the shorter ones.

K, ty. Imo, the short pace ones are useless, anyway. In a month or so, once the thon's over and I've had a bit of time for my calves and shins to not constantly feel like they're gonna explode, I'm gonna do a different sort of program, with a lot more speed and strength (hill) work. And some V02. During which I will also phase in cross in the form of the bike, and spend one day a week learning to swim. This means swimming, biking and running in succession on Wednesdays. Figure 10 months or so of practice will be of some benefit.

If they are easy you need to increase the weight...

Just talkin' ****, bb. Actually, my back was pretty tight yesterday from the HJS's on monday, so the deadlifts were unusually tough. If anything I am reverse whining about my bench not making better progress.

 

[flyinfree]

very good I didn't consider the timing Focus. Hurting you or your results is the last thing in the world i would ever want to do. Helping you have a taste of reality, and getting your head out of yer butt are major.

No doubt I offended you, and that is well and good, so as it has made you "dial it in" a bit.

For the iron distance- if you make it- the last thing in the world you will put up with is some naive ditz flappin his jawls...

the water is supposed to be sub 70 but over 64. SO- that means wetsuit, and a hoodie is probably a good idea. i have never swam in a wetsuit- i have my challenges too.

SO- you can't do a 200 min workout YET due to your race schedule. As hard as I feel like nailing on ya- that is a FANTASTIC EXCUSE!

BUT- let me tell you mister. 95 minutes is NOT EVEN CLOSE to half of 200. When you get over 150 min, and you are on foot, it is a new lil world baby!

 

[flyinfree]

""""What part of "I'm not an endurance athlete!" are you people not getting!? """"""""

I'll tell you what part- the part where you rarely have anything good to say, and you always have some demeaning dig. WE, G8r and I, spent over 7 hours on a bike in 90+ degrees, and you told him the effort was weak,,, what did you call it "iron maiden." Well, Iron Maiden, and G8r (a cyclist that neither you or I will ever top) had about the same overall event pace. I actually beat him to the truck, by like 2 minutes, cuz he got lost.

SO- you putting my pace down was putting "US" down, and that got my craw! The terraine alone would astound you.

you can excuse it any way you want, but you are a real dummy sometimes.

SO- mr. i am not an endurance athlete- balance your razzin with productive praise. Smartin up. Otherwise I am gunna get all cuddly with you just before the 70.3 in Calgary, get in real close, and bite off one of yer nipples and have it as my pre-race protein. GRRRRRRRRRR

and because of the price Jesus paid- I can get away with it!

 

[[Focus]]

very good I didn't consider the timing Focus. Hurting you or your results is the last thing in the world i would ever want to do. Helping you have a taste of reality, and getting your head out of yer butt are major.

No doubt I offended you, and that is well and good, so as it has made you "dial it in" a bit.

Hahaha. It's nowhere near that easy to offend me, dude, you worry too much. :mrright: Anyway, if you want me dead, you can always just throw me off the plane with a nonfunctional parachute next summer mmk?

For the iron distance- if you make it- the last thing in the world you will put up with is some naive ditz flappin his jawls...

the water is supposed to be sub 70 but over 64. SO- that means wetsuit, and a hoodie is probably a good idea. i have never swam in a wetsuit- i have my challenges too.

I'm not naive (well, not in the sense you mean), FF, or cruel. Just a stoic. When I say, "It's not good enough. Do better," I mean because it'll never be good enough. It's encouragement! Afaik, I haven't hurt anyone else's feelings because no one's said anything to me about it?



Yes?

SO- you can't do a 200 min workout YET due to your race schedule. As hard as I feel like nailing on ya- that is a FANTASTIC EXCUSE!

BUT- let me tell you mister. 95 minutes is NOT EVEN CLOSE to half of 200. When you get over 150 min, and you are on foot, it is a new lil world baby!

Okay, now you listen carefully: When I was 280 lbs, horribly out of shape and pathetically weak, I was more than capable of 200 minutes on the bike. In fact, at one point, and for a period of 3 months or so, I biked (yes, on a real bike) over 50 miles a day, in 180 minutes, every day. When I say I don't think it's gonna be a problem, it's because I know more about me than you do, duncenugget. :angry3:

""""What part of "I'm not an endurance athlete!" are you people not getting!? """"""""

I'll tell you what part- the part where you rarely have anything good to say, and you always have some demeaning dig. WE, G8r and I, spent over 7 hours on a bike in 90+ degrees, and you told him the effort was weak,,, what did you call it "iron maiden." Well, Iron Maiden, and G8r (a cyclist that neither you or I will ever top) had about the same overall event pace. I actually beat him to the truck, by like 2 minutes, cuz he got lost.

.. I happen to love Iron Maiden.

Anyway, see above re: ideology. Is the meaning of a thing (in this case a comment) determined objectively or subjectively (is it an insult because you perceive it as such?). If you want to argue subjectively, I hope you're ready for a serious rhetorical ass woopin', son, 'cause endurance may be your specialty.. but dialectic is something I'm okay at.

SO- you putting my pace down was putting "US" down, and that got my craw! The terraine alone would astound you.

you can excuse it any way you want, but you are a real dummy sometimes.

Who needs an excuse? Also, imo, you are a crybaby.

SO- mr. i am not an endurance athlete- balance your razzin with productive praise. Smartin up. Otherwise I am gunna get all cuddly with you just before the 70.3 in Calgary, get in real close, and bite off one of yer nipples and have it as my pre-race protein. GRRRRRRRRRR

and because of the price Jesus paid- I can get away with it!

Sir I say that you are a liar and that productive is the only kind of feedback I give! We will fight on the sandy shores of Ghost Lake and God will decide who has the right of it. After he watches it on Youtube.