As I now try to settle into my summer routine, here are my goals:
(1) Perform respectably in a half-marathon in early August. Basically, I don't really care about doing super well, but I don't want to have an embarrasing performance either. Last year was my second half ever and my first since college, and that first one was back in '96. I ran a 1:51 then. Last year was a 2:23. I wasn't proud of that time, but I wasn't embarrassed either, given that I hadn't really trained for the half and just wanted to finish it. But this year though, I'd be embarrassed by another 2:23 performance. If I could run it in around two hours, that would be fine with me. I believe I could train to beat my 1:51 from college, but because of other goals, I'm okay with running the half a little more slowly. Of course, I'm trying to deal with the battle between long cardio ability and maintaining/building muscle mass.
(2) Significantly improve my sprinting and jumping ability, mostly to be a better ultimate player.
(3) Significantly improve my speed endurance, also to be a better ultimate player.
(4) Be able to perform chin-ups and pull-ups. Right now, I can't do any, and I've never really been able to.
(5) Be able to perform 100 proper form push-ups in one shot. I currently max out at about 60. (I am not trying to say I think push-ups are themselves the best exercise, but having been in the Navy for a number of years, it's habit for me to care about how many I can do.)
(6) Lose the love handles. Go from about 18% BF to whatever BF my abs start showing up.
I'm not sure how realistic these goals are, but I would think they should all be achievable with enough discipline. And even if I fail in achieving some of them, at least it's great to have made progress toward that goal. Even if I don't get the six-pack or 100 push-ups, at least if I can lower my BF a few percent or get to 80 push-ups, that would be something to feel good about.
Here's what I'm thinking my routine should be:
(1) On Saturday or Sunday, run at least 10 miles. This would be my only long cardio event each week and would be, of course, for the purpose of preparing for the half. These days, I'm running 10 miles in 90-100 minutes (i.e., at a 9-10 minute mile pace), and while that's at a brisk pace for me, it's not a killing-myself pace either. So, I figure if I can just maintain my current distance ability, I should be able to run the half in August in about two hours.
(2) Do HITT running (or, if it's storming or too hot and humid, indoor rowing) 2-3 times a week.
(3) Do sprints and weights on non-HITT/long run days. (Work in plyometrics somehow that will work with, rather than against, the sprinting and weights. Where in the week should I fit those in?)
(4) On Thursdays, play ultimate frisbee for an hour. (Ultimate is essentially a combination a sprinting, jogging, and walking.)
(5) Rest one day a week (maybe do a few weight reps on this day, but nothing too serious).
Please let me know what you think, whether you think I'm mostly on the right track and just need to tweak this a bit or whether you think I'm totally off.
And any specific diet recommendations to go along with this?
Thanks.
(1) Perform respectably in a half-marathon in early August. Basically, I don't really care about doing super well, but I don't want to have an embarrasing performance either. Last year was my second half ever and my first since college, and that first one was back in '96. I ran a 1:51 then. Last year was a 2:23. I wasn't proud of that time, but I wasn't embarrassed either, given that I hadn't really trained for the half and just wanted to finish it. But this year though, I'd be embarrassed by another 2:23 performance. If I could run it in around two hours, that would be fine with me. I believe I could train to beat my 1:51 from college, but because of other goals, I'm okay with running the half a little more slowly. Of course, I'm trying to deal with the battle between long cardio ability and maintaining/building muscle mass.
(2) Significantly improve my sprinting and jumping ability, mostly to be a better ultimate player.
(3) Significantly improve my speed endurance, also to be a better ultimate player.
(4) Be able to perform chin-ups and pull-ups. Right now, I can't do any, and I've never really been able to.
(5) Be able to perform 100 proper form push-ups in one shot. I currently max out at about 60. (I am not trying to say I think push-ups are themselves the best exercise, but having been in the Navy for a number of years, it's habit for me to care about how many I can do.)
(6) Lose the love handles. Go from about 18% BF to whatever BF my abs start showing up.
I'm not sure how realistic these goals are, but I would think they should all be achievable with enough discipline. And even if I fail in achieving some of them, at least it's great to have made progress toward that goal. Even if I don't get the six-pack or 100 push-ups, at least if I can lower my BF a few percent or get to 80 push-ups, that would be something to feel good about.
Here's what I'm thinking my routine should be:
(1) On Saturday or Sunday, run at least 10 miles. This would be my only long cardio event each week and would be, of course, for the purpose of preparing for the half. These days, I'm running 10 miles in 90-100 minutes (i.e., at a 9-10 minute mile pace), and while that's at a brisk pace for me, it's not a killing-myself pace either. So, I figure if I can just maintain my current distance ability, I should be able to run the half in August in about two hours.
(2) Do HITT running (or, if it's storming or too hot and humid, indoor rowing) 2-3 times a week.
(3) Do sprints and weights on non-HITT/long run days. (Work in plyometrics somehow that will work with, rather than against, the sprinting and weights. Where in the week should I fit those in?)
(4) On Thursdays, play ultimate frisbee for an hour. (Ultimate is essentially a combination a sprinting, jogging, and walking.)
(5) Rest one day a week (maybe do a few weight reps on this day, but nothing too serious).
Please let me know what you think, whether you think I'm mostly on the right track and just need to tweak this a bit or whether you think I'm totally off.
And any specific diet recommendations to go along with this?
Thanks.