Drex Gets Focused: An Essay on Shenanigans
- Thread starter [Focus]
- Start date
Do you know what you're upset about? Because I certainly don't.
You asked me to sign up for an event I have no interest in (and I did) that will require me to practically kill myself to be ready for in time, and, as far as I can tell (feel free to correct me, here) are upset because I refuse to compromise my training for the other event I have no interest in but am practically killing myself to get ready for in time by taking your "loving" "suggestion" that I burn out?
I guess I'm just a bad person. :sad2:
No interest in? I thought the half marathon was your idea? You can certainly talk the talk, now you are getting called out to see if you can walk the walk. :yelrotflmao:
If you have no interest in the half ironman, I think you are going to have one heck of a time getting through the training for it. But then again, if you get through the training and finish, it may have new meaning to you. I wish you the best of luck.
If you have no interest in the half ironman, I think you are going to have one heck of a time getting through the training for it. But then again, if you get through the training and finish, it may have new meaning to you. I wish you the best of luck.
9/17/08
Ran 5.03 miles outside, 39:39, 7:53 min/mile. Felt great today. Really had to hold back. I was aiming for an 8 min/mile pace. My body kept wanting to pick up the pace.
Food:
4 miles tomorrow, 2 miles Saturday, that is all I have left before the marathon Sunday. I really wish I could just fast forward to Sunday. I will be heading out right after work on Friday. It will be about a 6 hour drive to my sisters, then she lives about an hour from the start.
How was your run today Focus?
Ran 5.03 miles outside, 39:39, 7:53 min/mile. Felt great today. Really had to hold back. I was aiming for an 8 min/mile pace. My body kept wanting to pick up the pace.
Food:
4 miles tomorrow, 2 miles Saturday, that is all I have left before the marathon Sunday. I really wish I could just fast forward to Sunday. I will be heading out right after work on Friday. It will be about a 6 hour drive to my sisters, then she lives about an hour from the start.
How was your run today Focus?
Oooh. Very exciting. Sounds like the makings of another excellent weekend.
Edit: I wonder if you could maybe find someone slower to run with?
Miserable.
It was sorta fun squishing through the dark all alone with the trees and the creepy noises, though.
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09/17/08
Training
Biked 21.38 miles (from Shouldice'ish to the Mid-Sun Community Center (starting point of the half-thon I'm signed up for)
Ran 11.37 miles
Biked 21.38 miles (back home)
Total time: 253 minutes
Thoughts
Kinda hard to see where you're going in the dark, when you're too dumb to bring a headlamp or something with you. My mountain bike really sucks.
I'm 80% sure I'm gonna go to bed now and never wake up. So, if this be my last post, I think we all know who to blame.
But, my ****ers, I will not be doing anything dumb like this again. Almost certainly just cost myself my half-thon goal pace. Sorely tempted to say something really funny here, but I won't. :bncry:
Training
Biked 21.38 miles (from Shouldice'ish to the Mid-Sun Community Center (starting point of the half-thon I'm signed up for)
Ran 11.37 miles
Biked 21.38 miles (back home)
Total time: 253 minutes
Thoughts
Kinda hard to see where you're going in the dark, when you're too dumb to bring a headlamp or something with you. My mountain bike really sucks.
I'm 80% sure I'm gonna go to bed now and never wake up. So, if this be my last post, I think we all know who to blame.
But, my ****ers, I will not be doing anything dumb like this again. Almost certainly just cost myself my half-thon goal pace. Sorely tempted to say something really funny here, but I won't. :bncry:
dude!
DUUUUUUUUUUUUUUDE!
tell us all about that workout there
that is a very intense 4:21.
if it messes up your race, that is on you. and will be too bad
what I got upset about is you putting me down. I don;t like it. I made that perfectly clear, and it seems to me that you are saying you are going to continue to do it. you call me a crybaby and all sorts of stuff, and I am supposed to just absorb that and think - oh he means well.... ahhahahaahh FU!
And, I have done the math, with that workout you did last night- you are by far the superior athlete.
I worked the math every way possible, and the best approach for me would be to-
ride an average speed of 16 mph (difficult for me, but possible,,, I'd have to try and get over 20 mph on the way there, and then kill myself coming home- or something..... heck, but even then I would have to
run 8:15's in the middle - (I doubt very hihly I could run 11 X 8:15 after 1:30 on a bike).
SO- you are a way better endurance athlete than me, and still you down my performances. THAT MAKES YOU A TRUE BUTTHOLE IN MY BOOK!
There ya go
Todd
DUUUUUUUUUUUUUUDE!
tell us all about that workout there
that is a very intense 4:21.
if it messes up your race, that is on you. and will be too bad
what I got upset about is you putting me down. I don;t like it. I made that perfectly clear, and it seems to me that you are saying you are going to continue to do it. you call me a crybaby and all sorts of stuff, and I am supposed to just absorb that and think - oh he means well.... ahhahahaahh FU!
And, I have done the math, with that workout you did last night- you are by far the superior athlete.
I worked the math every way possible, and the best approach for me would be to-
ride an average speed of 16 mph (difficult for me, but possible,,, I'd have to try and get over 20 mph on the way there, and then kill myself coming home- or something..... heck, but even then I would have to
run 8:15's in the middle - (I doubt very hihly I could run 11 X 8:15 after 1:30 on a bike).
SO- you are a way better endurance athlete than me, and still you down my performances. THAT MAKES YOU A TRUE BUTTHOLE IN MY BOOK!
There ya go
Todd
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It was pretty tiring. I decided to try it without hydration, nutrition or stims. Hadn't eaten for ~6 hours beforehand (got caught up in some writing, and didn't want to have to do it with food in me - makes my stomach bounce all strange and uncomfortable-like), and the only water I had on the way was gasping mouthfuls from random fountains. This was a horrible, horrible idea. I was kinda hoping to meet the wall, but apparently my vast fat stores and the 2 1L bottles of gatorade I slammed during each transition sufficed. Lotta weird stuff happened, but I tell you about it later if you really want to know, as I gotta run to the gym for rep upper shortly.
Haha. I was kidding about that. Although I really do think I might've cost myself that 8.5 pace, I make my own decisions. I was just curious as to whether you were right, so I made sure. But, thing is, I also feel fairly fine, today. Sooo, it's possible you and Drex are right, and I am not working hard enough. If so... well, **** me, because I feel like I'm workin' pretty damn hard.
Oh. I didn't realize that was actually upsetting you. I thought we were just playing. Sorry!
See, I honestly don't believe I've ever put you down. Nor could I possibly have any reason for wanting to. I think you're a super cool dude, and a phenomenal athlete. Same goes for g8r. I will try to be more direct in saying so, in the future.
Thanks.
Dude, I am not even close to the athlete you are. Or an athlete at all (as explained below). I dunno how you are comparing my smack talk and occasional one-off, balls-to-the-wall, make-me-want-to-die-but-too-conceited-to-give-up jaunts to your consistent excellence and coming up with a win for me.
Though I disagree strongly with the notion that my being dumb enough to do what I did last night makes me superior to you performance-wise, even if it did, that would make you the better athlete, as I see it, because it indicates that you're clearly working harder.
As far as I'm concerned, I'm still overweight and out of shape. And until I'm putting out your kinds of numbers on a daily basis, in addition to the strength training, I will continue to be. My primary fitness goal is to achieve said "athletic" status by the start of 2009.
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Currently following something pretty similar to Thibideau's carb cycling @ a 20% deficit, except after long runs I eat pretty much whatever I want (most of it clean, I had about a cup of ice cream last night and some dark chocolate another time).
Can show you some screenshots from my tracking program if you want more detail than that.
09/18/08
Training
A1 BB BP 115x8x3
B1 Chin-grip Lat Pulldown 135x10x2, 135x8
B2 Seated DB "P Clean" 50x8x3
C1 DB MP 70x8x2, 70x6
D1 Speed BB BP 45x20x3
E1 BB Shrug 295x5x5
E2 BB Power Curl 80x5, 95x5x4
F1 Various grip stuff
Thoughts
Hmm. Bench is starting to feel strong. Real strong. I <3 "strength rep range".
Kinda messed up the speed work a bit, but decided I like it better this way.
Tried to do behind-the-back shrugs but my ass is way too big. It's simply not possible to go around it. XD
Power curls are out, as of now. They are awesome for strength gains, but they are also wrecking my wrists faster than they can heal, which, given a few months of build-up, could become an issue. Gonna swap regular curls, and just do 5x5's versus 8x3's, which simplifies the shrug issue as well.
Messed about with the grip stuff, and I've decided I'm gonna do braced wrist curls - regular and reverse - primarily for the next couple months. Not bothering with the brachis because they are friggen beefy afaict. It's the flexors and extensors that are weaking my sauce. Today I did cable reverse curls, started at 40 lbs, and with no rest between sets, went all the way up to 140 in 10 lb increments at 5 reps per set, and barely felt anything. Lame. Hopefully wrist curls will wreck my ****. <3
Training
A1 BB BP 115x8x3
B1 Chin-grip Lat Pulldown 135x10x2, 135x8
B2 Seated DB "P Clean" 50x8x3
C1 DB MP 70x8x2, 70x6
D1 Speed BB BP 45x20x3
E1 BB Shrug 295x5x5
E2 BB Power Curl 80x5, 95x5x4
F1 Various grip stuff
Thoughts
Hmm. Bench is starting to feel strong. Real strong. I <3 "strength rep range".
Kinda messed up the speed work a bit, but decided I like it better this way.
Tried to do behind-the-back shrugs but my ass is way too big. It's simply not possible to go around it. XD
Power curls are out, as of now. They are awesome for strength gains, but they are also wrecking my wrists faster than they can heal, which, given a few months of build-up, could become an issue. Gonna swap regular curls, and just do 5x5's versus 8x3's, which simplifies the shrug issue as well.
Messed about with the grip stuff, and I've decided I'm gonna do braced wrist curls - regular and reverse - primarily for the next couple months. Not bothering with the brachis because they are friggen beefy afaict. It's the flexors and extensors that are weaking my sauce. Today I did cable reverse curls, started at 40 lbs, and with no rest between sets, went all the way up to 140 in 10 lb increments at 5 reps per set, and barely felt anything. Lame. Hopefully wrist curls will wreck my ****. <3
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2 days Drex! keep them horses in the stable....
remember your race plan, and your nutrition. After 18 it is gunna hurt no matter what, the sodium pottasium and magnesium will make the difference in speed and power you get for the pain.
control is power
you can do this
Please remember the real race starts at mile 18, let them high school cross conutry runners go, run your race, execute with control and timing. It is so much more rewarding to pass many in the end. As you go, and the packs develop, spot those shoes to catch - gold one, or lime green, some guy or girl you want to stay with, but sense you should manage yourself, and let them go.
When you see the 18 marker, remember these words--
strong, sleek, endless reserves, willing to suffer, smooth is fast.... and keep on baby keep on..... look for those shoes,, those ones you let go. Huff and hammer right on by and enjoy the feeling of dominance thru race plan control!
I am soooo excited for you. You are going to redeem the 26.2!! And for all days you will own it.
I have watched you every day. I totally believe in you.
Breath
FF
remember your race plan, and your nutrition. After 18 it is gunna hurt no matter what, the sodium pottasium and magnesium will make the difference in speed and power you get for the pain.
control is power
you can do this
Please remember the real race starts at mile 18, let them high school cross conutry runners go, run your race, execute with control and timing. It is so much more rewarding to pass many in the end. As you go, and the packs develop, spot those shoes to catch - gold one, or lime green, some guy or girl you want to stay with, but sense you should manage yourself, and let them go.
When you see the 18 marker, remember these words--
strong, sleek, endless reserves, willing to suffer, smooth is fast.... and keep on baby keep on..... look for those shoes,, those ones you let go. Huff and hammer right on by and enjoy the feeling of dominance thru race plan control!
I am soooo excited for you. You are going to redeem the 26.2!! And for all days you will own it.
I have watched you every day. I totally believe in you.
Breath
FF
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K so...
He didn't tell you to sweat daily, Drex! If I had to venture a guess I would say this is because you already are.
----------
So, I've decided, after everything I've learned, that it's time to go back to the retarded basics: I'm getting pretty sick of putting on muscle I don't actually want - currently sitting at 165'ish lbs of lean mass, which borders on more than is useful to me.
Been thinking about it a bit, and can probably kill two birds, here, by reintroducing my old stand-by: copious amounts of fasted morning cardio. It'll probably straight destroy my mass gains (and possibly also the strength :bncry, but y'know, I don't really care, for the moment.
Anyway, the way I'm throwing on mass without even trying, it'll be pretty much a joke to add the 10'ish lbs of muscle I could potentially lose back on after I get rid of ~26.5 of the ~38 lbs of fat I am currently carrying. I'm thinkin' I will do this every day except for Sunday, starting.. ohh, now. K, good talk. :action8:
He didn't tell you to sweat daily, Drex! If I had to venture a guess I would say this is because you already are.
----------
So, I've decided, after everything I've learned, that it's time to go back to the retarded basics: I'm getting pretty sick of putting on muscle I don't actually want - currently sitting at 165'ish lbs of lean mass, which borders on more than is useful to me.
Been thinking about it a bit, and can probably kill two birds, here, by reintroducing my old stand-by: copious amounts of fasted morning cardio. It'll probably straight destroy my mass gains (and possibly also the strength :bncry
, but y'know, I don't really care, for the moment.Anyway, the way I'm throwing on mass without even trying, it'll be pretty much a joke to add the 10'ish lbs of muscle I could potentially lose back on after I get rid of ~26.5 of the ~38 lbs of fat I am currently carrying. I'm thinkin' I will do this every day except for Sunday, starting.. ohh, now. K, good talk. :action8:
You'll do it, my friend!
Gettin' ma nerd on - Energy Expenditure
Okay, so, for the past 31 days I've had my Garmin running pretty much full time. Using this and TEE numbers from various studies + the two V02 benches I had my buddy do on me, I estimate my caloric expenditure at my current (as of today, haha) activity level to be 6709 calories/day. Now, had I actually been eating the 2600 calories I was supposed to be the last 15 days, that would've put me at a 4000 calorie/day deficit.
Fortunately, I was eating much closer to an average 4200 calories/day and expending about 1100 less than I will be now. However, I appear to have been gaining muscle like a God damn mastodon at what should have been a 1400 calorie/day (or 2.8 lb a week of fat loss) deficit. And based on extrapolation of 3 months of data, actual fat loss was a flat 1.5 lbs a week. So, what I take from this is that functional caloric debit is half of theoretical (and they say there's no such thing as an "efficient" metabolism. Yeah, right. Though I do agree that it is 99.9% excuse and 00.1% truth).
What I take from this is that if I can tighten my belt a bit and sit at a 2600 credit/day as I mean to (and have been, last ~ 4 days), this puts me at a theoretical deficit of 4000 calories/day and a functional of 2000, for a 4 lb loss of fat per week, in place of my previous 1.5. I will maintain this ratio for 2 months (!!!!!) and if I'm not at 5% body fat by mid november... well, I'mma be pissed. :violent2:
:cool2: Was it good for you, bb? It was good for me. Also, I did all of the math in my head while I was cycling earlier. Mmm, yeah. <3
P.S. Fun fact, here is what the massive eatin' calculator says my maintenance should be:
http://i34.tinypic.com/29krtkx.png
Pretty accurate, no? Not bad, B. Not bad at all.
Okay, so, for the past 31 days I've had my Garmin running pretty much full time. Using this and TEE numbers from various studies + the two V02 benches I had my buddy do on me, I estimate my caloric expenditure at my current (as of today, haha) activity level to be 6709 calories/day. Now, had I actually been eating the 2600 calories I was supposed to be the last 15 days, that would've put me at a 4000 calorie/day deficit.
Fortunately, I was eating much closer to an average 4200 calories/day and expending about 1100 less than I will be now. However, I appear to have been gaining muscle like a God damn mastodon at what should have been a 1400 calorie/day (or 2.8 lb a week of fat loss) deficit. And based on extrapolation of 3 months of data, actual fat loss was a flat 1.5 lbs a week. So, what I take from this is that functional caloric debit is half of theoretical (and they say there's no such thing as an "efficient" metabolism. Yeah, right.
Though I do agree that it is 99.9% excuse and 00.1% truth).What I take from this is that if I can tighten my belt a bit and sit at a 2600 credit/day as I mean to (and have been, last ~ 4 days), this puts me at a theoretical deficit of 4000 calories/day and a functional of 2000, for a 4 lb loss of fat per week, in place of my previous 1.5. I will maintain this ratio for 2 months (!!!!!) and if I'm not at 5% body fat by mid november... well, I'mma be pissed. :violent2:
:cool2: Was it good for you, bb? It was good for me. Also, I did all of the math in my head while I was cycling earlier. Mmm, yeah. <3
P.S. Fun fact, here is what the massive eatin' calculator says my maintenance should be:
http://i34.tinypic.com/29krtkx.png
Pretty accurate, no? Not bad, B. Not bad at all.
09/19/08
Training
(Doing a one-time only full listing of EPA. Every day save Sunday will be like this for the next 60'ish days. Everything preceding the "***" [indicating time elapsed] is after waking but before eating anything)
Walked 2.04 miles @ 7.62% elevation (averaged for return and back - no, it's not "uphill both ways" you clever folk) in 30.0 minutes @ 4.08mph
30 sec water break
Biked 9.21 miles in 30.0 minutes @ 18.42 mph (flat 80% mhr)
30 sec water break
Biked 8.40 miles in 30.0 minutes @ 16.79 mph (flat 70% mhr)
1 minute water break
Walked 2.04 miles @ 7.62% elevation in 30.0 minutes @ 4.08mph
***
Walked 2.04 miles @ 7.62% elevation in 30.0 minutes @ 4.08mph
A1 Full Squat 245x5x5
B1 Wide Full Squat 195x8x3
C1 Mod Step-up 45x8/8x3
D1 Power Clean 120x5x5
E1 Cable Pull-through 70x8x3
F1 Standing Calf Raise 315x8x2, 315x16
F2 Wrist Curl, Reverse Wrist Curl bar+50x4/4x3
Walked 2.04 miles @ 7.62% elevation in 30.0 minutes @ 4.08mph
Thoughts
Figured I'd be all tired but I actually feel invigorated. Not eating's easy when you're busy kicking your own ass. :cool3: After putting up that big 'how dare you tell me I'm not doing enough!' fuss for Drex and FF, it would appear that I can in fact handle considerably more. Sort of embarrassing, yes? In my defense, it's not my fault I appear to have ridiculous mutant genetics. I honestly thought I was working hard.
Pull-throughs are laaaame! Too hard to do properly, look ridiculous, and I sure as **** don't like that cable rubbing up against my junk. Strapped rack RDLs from now on.
Ground-based ab work is gone for the foreseeable future (because afaict they are just a huge waste of 10 minutes for me) and randomly threw in direct calf and wrist extensor/flexor work (random in the case of the wrist stuff 'cause I figured I'd put it on upper days.. but then realized, makes more sense to hit them on a lower day when they're not hurt and leave the weekend to recover).
Not maxing squats anymore for a long time. No reason to other than vanity, and not terribly excited by the prospect of having perma-hematomas on the sides of my knees.
It's the weekend, bitches! Hahahaha. Hope yours are all good ones. :animal2
Training
(Doing a one-time only full listing of EPA. Every day save Sunday will be like this for the next 60'ish days. Everything preceding the "***" [indicating time elapsed] is after waking but before eating anything)
Walked 2.04 miles @ 7.62% elevation (averaged for return and back - no, it's not "uphill both ways" you clever folk
) in 30.0 minutes @ 4.08mph30 sec water break
Biked 9.21 miles in 30.0 minutes @ 18.42 mph (flat 80% mhr)
30 sec water break
Biked 8.40 miles in 30.0 minutes @ 16.79 mph (flat 70% mhr)
1 minute water break
Walked 2.04 miles @ 7.62% elevation in 30.0 minutes @ 4.08mph
***
Walked 2.04 miles @ 7.62% elevation in 30.0 minutes @ 4.08mph
A1 Full Squat 245x5x5
B1 Wide Full Squat 195x8x3
C1 Mod Step-up 45x8/8x3
D1 Power Clean 120x5x5
E1 Cable Pull-through 70x8x3
F1 Standing Calf Raise 315x8x2, 315x16
F2 Wrist Curl, Reverse Wrist Curl bar+50x4/4x3
Walked 2.04 miles @ 7.62% elevation in 30.0 minutes @ 4.08mph
Thoughts
Figured I'd be all tired but I actually feel invigorated. Not eating's easy when you're busy kicking your own ass. :cool3: After putting up that big 'how dare you tell me I'm not doing enough!' fuss for Drex and FF, it would appear that I can in fact handle considerably more. Sort of embarrassing, yes?
In my defense, it's not my fault I appear to have ridiculous mutant genetics. I honestly thought I was working hard. Pull-throughs are laaaame! Too hard to do properly, look ridiculous, and I sure as **** don't like that cable rubbing up against my junk. Strapped rack RDLs from now on.
Ground-based ab work is gone for the foreseeable future (because afaict they are just a huge waste of 10 minutes for me) and randomly threw in direct calf and wrist extensor/flexor work (random in the case of the wrist stuff 'cause I figured I'd put it on upper days.. but then realized, makes more sense to hit them on a lower day when they're not hurt and leave the weekend to recover).
Not maxing squats anymore for a long time. No reason to other than vanity, and not terribly excited by the prospect of having perma-hematomas on the sides of my knees.
It's the weekend, bitches! Hahahaha. Hope yours are all good ones. :animal2
One week, bb. It's all for your "goals"! And if she welches, well.. don't you worry, I got that covered, too.