About The Off-Season

As triathletes and runners, do we have such a thing as an "off-season"?  We may look forward to less training, in volume and intensity, but can we afford to take "any" time off?

For me the answer is no. Not that I can't afford to take the time off because I sure I could, but I don't really want to sit around and do nothing.  After I finished Ironman Louisville I took what seemed to be just a few days off.  Mostly to rest my mind and refuel my spirit, to ponder and enjoy the immensity of what I had just gone through.  Yes, they were tired.

When the time came to get back to training I asked my coach to train me to run a sub 2 hour half marathon.  For those of you wondering what the big deal is... well, for me it's huge in two ways.  One, I have never trained or raced for time. It has always been to "finish" doing the very best I could.  And second I ran a 1:57:something three years ago and have not come close since.

I have three half marathons on my schedule already, but I have given up the idea of a sub 2 hr for a couple of reasons.  One... my heels are killing me. This is the first time ever I have to deal with pain, not discomfort but pure, intense pain.  Self diagnosis:  Plantar Fascitis.  I have a doctors appointment but not till mid November.  Don't they know we need things repaired, like today!  And second, running for time was stressing me out to no end.  I was not enjoying my training runs, at all.  This is not acceptable.

Another item on the off-season schedule is to plan next year's schedule.  I have started on that.

 

2012 Wish List

As you can see this schedule is not set in stone.  It has been written on a dry erase board so that it can be modified.  One thing is for sure, I plan on at least two Ironman 70.3 events.  The first one will be the Florida 70.3 Ironman on May 12th and the second is yet to be determined.

Strength Training will also be a big part of my off-season.  I did P90X last year and was extremely pleased with the results.  I have already started again, but I have added a few Insanity sets to the mix.  Just to keep it interesting.

I will train my weaknesses. I will concentrate on improving my swim.  It is still by far my weakest link. This does not mean that I will swim mega laps, for improvement in the water will only come from improved technique and this can only be achieved through drill specific sets.

During the past twelve months I learned more about Nutrition than I have during my entire life.  I am going to continue working on improving my eating habits.

And not last but definitely the most important part of my off-season will be my family.  During this year, they sacrificed a bunch to help me achieve my goal and dream.  When deciding what to do at any particular time, they will be the first choice.

So the plan for this triathlete's off-season is simple.  Family first, then whatever happens.  No structured training, no specific goals.  I will run for the fun of it, I will swim for the heck of it and I will spin/bike just because.  I will not stress.  I will not worry.  I will be happy!

What is your plan for the off season?  What will you do?

(BTW... Please click "like" on the top of the right side panel ->>> to "like" my facebook page.  Thanks!)

About The Home Stretch

Two weeks from today, on April 17th,, I will be racing the Ironman 70.3 New Orleans.  Preparation for this event started in earnest on January 17th.  Two days after finishing my winter project: P90X.

Since that day, I have logged in 1015 combined miles, and according to my coach's plan, tomorrow I start tapering, so taper I will!

Only thing left now is to trust the training.  Trust that I have given everything possible each time out.  That with each lap in the pool, each mile on the bike or on the pavement, I have had a purpose behind it.

About this point in the training process a curious thing begins to happen.  Yeah, I begin to wonder if I've done enough, if I could have done anything different, but I believe that this happens to most everyone out there.  But this is not what I'm talking about.

What I'm referring to is the fact that right about a week ago, I started noticing and feeling aches and pains I hadn't felt before, as I do prior to any other event. Every little thing seems to be magnified a thousand times.

I come home and I take inventory.  Yeah, the knee feels a bit more sore, the ankle aches just a tad more.  My back is tighter than usual. The shoulder is not as mobile as I'd like to be.  I stretch extra, I roll more often, I apply Biofreeze more frequently.  And I go on.

All this however, is in direct preparation to what's ahead, just 146 days from today:  Ironman Louisville.

The Endurance Athlete's Diet ~ A Very Confusing Subject

As I got deeper and deeper into the black hole of triathlon training and racing, I began to understand, really quick, that an endurance triathlete has special nutrition needs.  It's not just about pasta, pasta and more pasta.

Some of the unscientific research I did allowed me to change my eating habits, what I thought, were for the best.  And I think for the most part, I was successful.

I experimented with carb-loading the week of the event, two nights before, the night before.  I knew (at the beginning) nothing about recovery food, what you're supposed to eat/drink immediately after a long and/or intense workout.  I thought a large bottle, or two, of Gatorade would do the trick.  After all, I was just thirsty and hot!

But, as I read more and more, I began to find out and realize there are foods that I  need to eat, some I need to avoid, what times I need to eat and how much I need to eat.  This is where the confusion began.

So, just like I realized the need to have a tri coach; someone who could put in writing what I need to do, when, at what pace, heart rate, etc., I was soon wishing and hoping that I could find someone that could tell me what and when to eat.  BUT, a reputable sports nutritionist, I have learned, will not do that for you.  They will teach you how to make choices, good choices.  Dang!

When I received the P90X Diet book I thought I would be in heaven. After all, here's a program that'll tell me what and when to eat.  Well, that it does.  However, most recipes in the book are written for "cooks" and that I am not.  Don't get me wrong, I know my way around a kitchen, I know my way very good.  I have worked in the food industry for some twenty years, so I know how to hold a knife without making my index finger part of the ingredients in my recipe.  But, with that being said, if a dish has more than three ingredients, and/or if I can't pronounce it, chances are I am NOT going to make it.

I few weeks back I was introduced to the Paleo Diet for Athletes.  I am reading the book over and over again.  It is so full of good information.  Information I have been looking for for months. It's an easy read and well explained.  I am learning about the five stages of nutrition, something I had never thought about.  But again, the recipes, oh... the darn recipes.

Don't get me wrong, I eat pretty healthy.  I have given up (five months now) fried food in any form, way or fashion.  I don't crave it any longer.  I have reduced the consumption of red meat to once per week.  Lean red meat at that.  I had given up eggs because I have issues with Cholesterol.  So bacon is not part of my diet any longer either.  I am now using egg whites.  Sweets are almost a thing of the past.  I do indulge in some sort of reward every now and then.  I also suffer from shell fish allergies so I have stayed away from sea food.  I have learned to like and really enjoy fish; salmon, grouper, trout, etc., but again, finding "wild" fish as opposed to farm raised is a difficult task.

When my youngest daughter came home from college for Christmas she made the comment that our pantry and refrigerator were extremely "boring".  "Dad, there are no fun foods in the house".

When grocery shopping, I have learned to read the labels, taking special note at the product's first ingredient.  I realize that the further processed the product, the worst it is for you.  Free range fed farm animals are much better for you.  Try finding meat at the grocery store that is free range fed.

All the changes I made have contributed to the drastic "physical" change I have experienced.  As mentioned on a prior post, my body fat percentage is 9.6 and I know it could be lower if I could get rid of what's left of that "tire" around my mid section.  So, with information I'm gathering on a daily basis, I am going to teach my body to start using more fat for energy than carbs.  Should I be successful in this, I feel that "gut" will disappear.

Anyone out there with simple, athlete friendly recipes that you'd like to share?  I welcome all suggestions!

Will P90X Work For Triathletes?

I am, once again, honored to be mentioned (at length) on a post by EverymanTri.com regarding my adventures with P90X.

And before you ask... NO, the picture next to the portion of the article about yours truly, is NOT me!

To view this post, click here.

167 Miles Closer To My Goal

Over the past two of weeks, I have logged 167 swim, spin-trainer, run miles.  80 two weeks ago, 87 last week.  I guess that makes training for Ironman 70.3 New Orleans, en-route to Ironman Louisville, officially on!

(2.5m swimming, 61m spin/trainer, 16.5m running)

(2.5m swimming, 66m spin/trainer, 18.5 running)

The Swim:  I feel the swim now more than I've ever had before.  I feel stronger and smoother as I go down the lap pool; lap after lap.  It takes a few laps to get warmed up.  I still want to start off fast so I have to concentrate on keeping it slow.  Slow IS Fast!  I have also concentrated on form.  I'm focusing on keeping my stroke long, reaching and holding for a second, then a smooth and strong pull with a stronger follow through.  Also, I have worked on keeping my head down for when I lift it even a bit, I feel the drag and my butt falls.

The Bike:  Up until yesterday, the weather had not been conducive to outdoor riding.  I'm hoping that the weather has finally broken and I can get some serious outdoor saddle miles.  So, spinning and the trainer it has been for me.  Monday night spin class is pretty awesome, great teacher and good times!  The trainer, although not the ideal situation, it has done its job.  I set it up in front of the tv and off I go.  I have had a difficult time getting my heart rate up where my coach wants it.  He tells me not to worry, yet.  He says the true test will come when I ride outside.  I have worked hard at getting my cadence as close to 90 as possible.  For the most part it wanders between 82 and 90.  Much improvement from last year, when it vacillated around 70-75.  This is the first year I use a trainer, so I'm not sure how trainer mph will translate to road mph.  But, if I can do on the road, what I've been doing on the trainer, I will be one happy camper.

The Run:  This is where I see the most improvement.  I have to work hard at keeping my heart rate (down) where coach wants it.  It feels to easy.  He tells me to be patient and work the plan, so I do.  I feel stronger and smoother on the road.  Yesterday's 10m run produced no ankle pain, I was pleasantly surprised.  I run shorter distance with my Newton Sir Isaac's and longer distances with my Newton Distancia shoes.

Strength Conditioning:  I feel that I have neglected this area of training, a bit.  I guess after 90 non-stop days of P90X, conditioning only a couple of times per week seems negligible, but again, I am told that this is exactly what I need to do, so again, I do it!

This whole experience still seems surreal to me.  The fact that I'm training for Ironman Louisville still is something that is beyond anything I could have ever imagined.  Sometimes I just close my eyes and imagine myself crossing the finish line with all my family and friends cheering me on.... that my friends will be priceless!

P90X ~ A Recap

It has now been 6 days since I "finished" P90X ~  "Finished" because as I have found out, P90X has now become a lifestyle for me.  I'll explain.

But first I must dispense with a bit of business.  I am eternally grateful to one particular friend who provided the last bit of motivation needed to get the program started and finished.  I first refereed to this source on a previous post: "Motivation Comes From the Most Unlikely Sources".  Thank you from the bottom of my now stronger heart for that push you gave me.  You know who you are!

As I went into the program I had defined my goals to be simple but specific:  I wanted to have a stronger upper body,  I wanted a stronger, tighter core and wanted to loose some "fat".  I did NOT want to have bigger, bulkier muscle mass.  As a triathlete this is not what you're after.

I have been bombarded with requests for "before" and "after" pictures.  Apparently, as it appears to me, the success of P90X is mostly measured by a drastic change in physique.  Well, mine did not.  My shoulders, arms, biceps, triceps and back have a tad bit more definition but nothing that will land me in the cover of any magazine.

I did NOT do the P90X Diet.  That's a topic for another discussion.

My change came in the form of strength and fat loss.  I lost 4 pound of body weight during the program.

Pre P90X I could do 25 push ups.  The last 3-4 were pushing the envelope.  But we can say I did 25.  Last night I pushed 100... the last 5 hurt.

Pull ups... Oh, dear dreaded pull ups. Pre P90X I couldn't do "1".  That's right, not even "1".  Last night I managed 10.  The last 2 hurt like hell, but kept in form!

To measure core strength we can take Pre P90X "In & Outs".  The count at the start was 27.  Last night's count was 45.  This is pretty amazing considering the back issues I carry with me.

Percentage of body fat went from 19.0% Pre P90X to 9.6% today. This one item alone made the whole program worth its weight in gold.

So what's next?  I will continue to do P90X workouts.  Not at the intensity and quantity as before, but I will continue to do them.  The plan calls for two or three, shorter versions per week, Plyometrics and X Stretch after a long run or a long ride.


I am by no means a fitness expert but I did learn a couple of things during this journey.  Specially how to prepare myself mentally to enter into the program and how to stay motivated even during those days when I didn't want to do it.  The biggest comment I heard was:  "WOW!  I've never known anyone who actually finished this thing."


I have received advise from a host of people during the past five years.  For this I am forever grateful. I feel that the time has come for me to give some back.  If you're looking to do this program but don't know how to get started, stick with it and finish, drop me a note via the comments section below.

It's A Matter Of Knowing Why

Over the past few days I have been asked often, through my different social media sites, DailyMile, Facebook and Twitter how I was able to complete (although as of this writing I still have 8 days to go) the P90X program.  (I'm proud to have friends that have faith that I will finish this!)  I have been asked to write a review of the results achieved.  This will come as soon as the program is completed.

What I wish to address today is the matter of "How".

On an earlier post, "Motivation Comes From the Most Unlikely Sources" I outlined the intentions I had for tackling this program.  In a nut shell, I wanted to take the off season to work on my strength and core conditioning, it was/is as simple as that.

However, the question has been asked often, more than I could have ever imagined:  "How have you been able to stick to this?"  followed by "I know someone that started and never finished", or "I bought the program and its collecting dust on the shelf."

The commitment to tackle an undertaking of such magnitude is no different than any other goal you set for yourself.  On my other blog I recently discussed How To Keep Your New Year's Resolutions.  This is no different.

I can add to the advise provided on that post one more insight.  "You must know why you want to do this."  Wanting to do it is just not enough.

My goal for this year is the Ironman Louisville.  I have known that in order to have a better shot at success I must  improve my strength and core conditioning.  That was step one.

Step two, was researching several options.  Analyzing pros and cons and coming up with a plan that would get me there.  This is where P90X came in.

Getting up at 4:30 in the morning was an adjustment I had to make.  Changing my eating habits was another.  Accepting that it was going to be "hard" was just another.  It took about three weeks for me to get into the mindset that I "was" going to do this, regardless of the above mentioned "changes".

Every time I press a weight, do a push up, a pull up, a chin up, a lunge, a squat, a jump, a tuck, a hop, a curl, I know that this could be the repetition that takes me to the finish line in a more efficient manner.  So I go on.  NO matter the pain.

It's not easy and it will hurt.  It will require work, dedication, commitment and mental strength.  But hey, it's only 90 days, right?

Plyometrics and the Triathlete

After 80 days of P90X, Plyometrics has become one of my favorite routines.

But having a specific goal in mind, I set out to do a little informal research on the benefits of Plyo for the triathlete.  Here's what I've learned.

First off, what exactly, is Plyometrics?  Plyo refers to exercise that enables the muscle to reach maximum force in the shortest period of time.  The muscle is loaded with a lengthening action followed immediately by a shortening action.

Muscles and tendons have an elastic type nature to them. Body moments involved in activities such as running, and to some extent in cycling, use the elastic nature of muscles and tendons to store energy and then release it like much like a rubber band to propel the body forward. This is known as the stretch shortening cycle.

This cycle is evident primarily in the cycling and running portion of the triathlon.

Run cadence and cycling cadence are key factors when determining efficiency in triathletes, along with distance per stroke. On the bike we try to maintain a cadence of 85-95 rpm in order to keep our legs turning over quickly. Run cadence actually closely matches cycling cadence, as the most efficient athletes try to maintain that 90 rpm cadence.

There are a host of Plyo exercises that help you improve your running and cycling cadence.  Work these into your regular schedule or training program and the results you see will substantial.

I have personally found that the P90X Plyometrics routine has improved both my running and cycling cadence.  I ran the fastest 5 mile run on Thanksgiving Day and every long run since starting the program has been faster and stronger plus my bike speed has increased by 3-4 mph (albeit on the trainer so I can wait to test the improvement on solid road).

P90X Plyo is a lot of fun and a lot of hard work. I always find myself looking forward to the day when I can do this.  It is recommended that no more than two times per week.  On the mornings when Plyo is scheduled (like tomorrow), it takes no second thought or a hit of the snooze button on the alarm clock to get out of bed.

I'm A Junkie Yes I Am A Junkie Is What I Am

Okay, it's not what you think!  Let me explain...

A few weeks back, during a routine visit to our office, I ran into a friend who has been following my adventures and misadventures. Every time I see him, he has a question to ask; "How's P90X going?", "How's your running?", "How's your back?", he shows genuine interest in what I'm up to so I usually take some time to go over my latest with him.

During this particular visit we talked about my future plans.  I told him that I had registered for Ironman Louisville.  After he told me I was nuts, he proceeded to ask about my training and what it would entail.  Again, he told me I was nuts.

At that time I was about half way through P90X.  He told me he had purchased the program, but like most people who do, it was sitting on the shelf waiting for someone to make use of it.

He asked what I did to stick with the program.  I told him that it was part my Ironman Louisville training plan.  When I told him that on top of doing the daily P90X workouts, I still had to do some swimming, cycling and running to keep my base, that's when he said:  "You're a Junkie"!

"No, I'm not" was my instant reply.

"Yes, you are" he said. "Think about it, what defines a junkie?" he continued.  "Someone who is hooked or can't get enough of something."  he added.  "A fitness junkie is what you are."

I smiled.

So, if what I do defines me as a "fitness junkie" then I guess I have no choice but to plead guilty as charged.

"I'm a Junkie Yes I Am A Junkie Is What I Am."

P90X ~ Down To The Wire

The end of this week brings me to 27 days left in the program, with 63 behind me.

May not seem like a bid deal.  But for me this is huge.

Not only has this been a test of physical endurance, but more important for me, a test and exercise in discipline.

Discipline because in order to accomplish this, I've had to make some serious adjustments to my schedule.  In order to fulfil my goal of completing the program, I've had to do the workouts early in the morning, everyday.

This has been huge for me because I am NOT a morning person.  I have always opted for afternoon workouts.  That alarm going off at 4, 4:30 even 5 am has not been a welcome sight for me.  Never has.

But now I  find myself anxious and excited to get up and get moving.  Never thinking twice about getting up to complete the daily workout.  This new found discipline brings new opportunities for me.

In the next few weeks, I will have to start early morning swim practice, 5:10 am in the water which means 4:15 alarm time.  In previous seasons, I've struggled to make these.  It is my new found hope is that now I will have the strength to make it.

So I'm looking forward to the next 27 days for several reason mainly to complete a task of monumental proportions.  Completing the P90X program, by any account, is not an easy thing to do.

Amidst The Hustle and Bustle ~ Week 7

Embarking into a new adventure this time of year is a challenge all of its own.  The demands presented by the job and the mandatory family commitments are unlike any other time, any other month, and yet I have chosen to and dedicated some time to start and fully complete an extreme conditioning program.

Last week was week 7 of P90X and like each week before it, it was intense and rewarding.  I continue to be pleased with the results I am seeing.

If you were to look around the P90X website, you would see before and after pictures of individuals that have made an incredible physical transformation, developing washboard-like abs and a beachbody physique.  Well, don't expect to see my picture there.

I would like to believe, however, that this incredible effort will pay off dividends on the pool, the bike and the run.  And if preliminary results are an indication, I am well on my way.

P90X ~ Week 6 ~ Toughest One So Far

Thanksgiving week was one tough week.  Mostly due to the fact that the schedule and routine as I had it going could not be followed.


Did manage to get all the P90X workouts, minus one.  Did manage to get a run in; Thanksgiving Morning.  Also managed to get an extra day of rest.  I think I really needed that.   Also managed to get an unscheduled swim in on Friday.  This was also very much needed.


And speaking of the Thanksgiving Run, it was by far the best run I've ever had.  5 miles in 41:59, an 8:23 pace.  A PR by almost three minutes.  This has been the biggest improvement I've seen since starting P90X!

I'm excited and anxious to get started with week seven.  Half way through this week, I will hit the half way point of the program.

P90X ~ Week 5 ~ YES, I'm Still Doing This!

One of the most surprising things about the P90X program is how many people doubt others' ability or resolve to stick to it.

Most everyone I talk to, besides those that know me well enough to know better and those that follow me closely on Facebook or DailyMile want to know if  "I'm still doing P90X".

I have talked to several folks that have started but did not finish.  Most find a way to stop somewhere around week two or three.  I'm not sure I understand why.

I didn't jump into this without first doing the research.  I knew exactly what kind of commitment was required, both physical and mental.  Not to mention the time; it takes a lot of time!

So, how's it going?  I'm not sure I can see much of a physical change.  I have not developed any "guns" and a "six pack" still long ways away, but this was and is not my goal. I cannot afford to put on muscle mass, for if I did, I would have to carry that with me when swimming, cycling and running.

I feel stronger, leaner, tighter.  I can do more push ups, pull ups and more reps with heavier weights.  But the biggest, most noticeable change is that I can run longer, smoother and more efficient.  This I have enjoyed!

I am having some trouble with my diet.  I have never been one to count calories, much less protein or carb grams, but I understand how important this is, so I have recruited the help of my brother to come up with easy to fix, well balanced meals.  If you have any suggestions please send them my way.  Keep in mind that I cannot eat shell fish...

P90X Week 4 and Nashville Half Marathon Review

First things first.  I have finished week four of P90X!  They call this a transition week but I think it's also known as a recovery week.  Since adjustments were made to include triathlon based workouts, I did not have any strength sets this week; did not lift a weight at all.

I must say that I am getting the hang of Plyometrics.  I can see how this particular set will help me as a triathlete.  The stretching is also fast becoming a favorite one.  Did Core Synergistics twice this week and my gut was sore, still sore.  Good stuff.

So as of today, I'm a third of the way home!

This coming week I shall start Block Two.

On Saturday, my long run came in the form of The Nashville  Half Marathon, which brings me to the second topic of this post.

I understand that this race, as many others is a fundraiser event.  That being said it is important to understand that the safety of runners has to come first.  Second, it is important to understand that if an event is to grow, it must provide runners with reasons to come back and bring others.  I think this event fell short of that.

I thought the course was a hard course, very hilly.  Of course I understand that this is a matter that could be of great debate.  Other than the area in and around Metro Center, the course was full of rolling hills, some were tough, specially the one that waited for you coming out of Metro Center.  This hill took from me everything I had left.

The water situation was deplorable.  Not enough water stations.  Period.  First station was around mile 2.5 then again not till 5.5 or 6... way to far between them.  I have made a decision that from now on, I will carry my fuel belt with me to all events, regardless of distance.

Porta Potties was another issue.  Just a few set up at the start/finish, didn't count them but there couldn't have been more than ten.  Huge lines pre race, didn't count the people in line, but there must have been 200 or more.  Only one, that I saw on the course, somewhere around mile 6 or 7.

Not sure what the idea was behind the finisher's lanyards in lieu of medals but overheard many say how disappointed they were, specially those that were doing their first half marathon.  I guess it was a money saving issue.

I hope that organizers read and listen to reviews posted throughout the Internet.  Take things into consideration and ensure future participants that these issues have been addressed.  I for one will have to think twice about doing this one again.

So how did I do?  My Garmin showed 2:04:45 and 13.25 miles.  I am happy with the results.  Secretly, I had a goal of under two hours, but I'll take what I got!

P90X ~ Week 3

Yes, that's right.  Week 3 is behind me.  Now I'm preparing for a "transition week".  Not sure what to expect but I'm ready, so "Bring It"!

I have talked in detail about the progress seen over the past three weeks.  It is beyond anything I could have expected, but what I'm most excited about is the fact that I have barely scraped the surface of the program.

Beyond my expectations not because I doubted the program, but because I'm was not sure if I was going to be able to stick to this regimen past a week or two.  The further I get into it, the more determined I get to get to the finish... an beyond.



I'm not particularly a fast runner by any stretch of the imagination, nor are my intentions to be one.  Improvement I want to see, yes.  But speed is not what I'm looking for.  So to take off 26sec/mile of identical runs just one week apart is pretty awesome.  At least for me it is.


And that's what happened last week.  Sunday's seven mile run was 9:55min/mile whereas one week ago it was 10:36min/mile!  This I had read, would happen but I was a bit skeptical about claims of fast progress.  I am slowly beginning to understand the power of P90X!

P90X ~ Week 2

It has been said that it takes two weeks to create a habit.  If that's the case then a new habit I have created, or at least I hope I have.


Last week I touched on the fact that I'm not an early riser.  This week I'm here to inform you that I am well on my way to conquering this for each day this week it got easier than the day before.

I had planned to do week two just as I had done week one and following the plan outlined in the P90X schedule.  However, after receiving instructions for my swim, bike and run workouts from my coach, I knew that something would have to change.

I researched on the Internet how others in my situation were handling this.  It is important for a triathlete to keep his base during the off season, so getting in the water, on the bike and hitting the pavement for a run or two is something that must be done.  I came across an article that talked about the "P90X Hybrid" program/schedule for triathletes.

In a nutshell, it incorporates basic tri training with P90X, replacing cardio workouts with swim, rides and runs.


This is what what my week looked like:

Mon:  Chest and Back & Ab Ripper X (am)
           Spin (pm)
Tue:  Plyometrics (am)
         Swim (pm)
Wed:  Shoulders and Arms (am)
          Ab Ripper X (pm)
Thu:  X Stretch (am)
         Spin (pm)
Fri:  Legs and Back (am)
Sat:  Run ~ 7 miles
Sun:  Rest


The strength portion on the workouts seems to be improving everyday.  It feels a lot easier to do more reps, so much so that for a couple of sets I had to increase the weight used.


The pull up is where I've seen the most progress.  On Friday during the Legs and Back workout, there are four different pull up routines, two sets each.  From last week's workout to this week's there was an improvement of two to four extra pull ups.

I was a bit timid about the run on Saturday for I was not sure how the knees and legs would feel after two full weeks of P90X.  Much to my surprise and delight they felt great and as it turns out, it was one of the most enjoyable runs I've had in a while.  It just felt good.


This coming week is another week of identical sessions.  I am looking forward to more improvements.

P90X ~ Week 1

I have now completed the first week, or 7 days of P90X training.  I guess the "hard" part is behind me, or so I'd like to think.
I am not a morning person, and anyone who knows me, knows that.  I have a difficult time getting up early for Master Swim, for long runs and for long bike rides.  I have always opted for late afternoon workouts,  but somehow I thought it would be easy to get up early for this.  I have been surprised, as has been my wife, that it has.
I have made it a point to jump out of bed as my wife's alarm clock goes off.  Sometimes it goes off at 4:20am, sometimes at 5am.
The first day I gathered all the necessary equipment; weights,push up bar, pull up bar, chair, towel, water, log and pen and off I went.  Followed the routine on the DVD to the letter.  It was time to work on Chest and Back.  I found out real quickly that pull ups were going to be an issue.  I had not done a pull up in probably 40 years.  I opted to use the chair as instructed.  This made it easier.  Not easy, just easier.
Push ups were not so bad.  I have been doing some for a while now.  Except for the second rotation.  Then they became a task.
At the end of the routine I started Ab Ripper X.  Now, this is what separates the "men" from the "boys" and I'm here to tell you, I'm still a "boy".  This will take work.
Day two I woke up sore.  In places I could not have imagined I would ever be sore.  But it was time for Plyometrics.  Designed to produce speed and power.  Okay, I need this, and I need this bad.
Day three:  Shoulders and Arms.  This required the use of weights for all but one routine.  I just knew I would be sore the next day, and I was not disappointed.  Finished the session with another Ab Ripper X.  Not much improvement here, yet.
Day four:  Yoga.  Oh, my!  Found out today how uncoordinated and unbalanced I really am.
Day five: Legs & Back.  I guess my legs are my strongest assets and today was not to bad.  Second day of back workout.  It felt good. Ab Ripper X concluded the session.  Maybe my imagination, but I see improvement.
Day Six (Sunday): Rest.  Since I started on Tuesday, this brought day six to a Sunday.  Sunday, for the most part in a day of rest.  Gotta give the body a chance to catch up.  Tomorrow I will start week 2.
For the most part I have been in pain all week.  Not the kind of pain that you would feel when you get hurt.  The kind of pain you feel when you push yourself.  I guess this is the "good" pain you always hear about.
I am excited to see what the future of P90X brings my way.
Until next time... Bring It!

Motivation Comes From the Most Unlikely Sources

A couple of weeks ago, I was discussing my IM Louisville training plans with a triathlete friend.  I mentioned to him that for the remainder of this physical year, my intention was to, in addition to maintaining my swim, bike and run base, I would work very hard on strength and core conditioning.
We both agreed that this was a great plan to have.  He disagreed with me (although he did not come out and say so), however, with my plan.
I have been researching strength and conditioning programs suited for the triathlete.  With the help of my tri coach, Endurance Geeks' Barry Baird, we came to the conclusion that if I had the motivation and dedication required, that P90X would be the route to go.

So I have made the commitment to the program.  Additionally, I have made the commitment to the nutrition plan required to make the best of the program.  I have been reading everything I can get my hands and eyes on and I have learned a lot.
As I mentioned this to my friend, his remark was one that was very surprising to me.  He said:  "I have yet to meet anyone that has stuck to the program and finished it."
I am pretty sure that my friend did not understand at that point that by making that one simple, innocent statement, he was giving the the final motivation to get this done.  Yes, motivation comes from the most unlikely sources.
So, this morning I started the program.  First on the agenda was the "Chest & Back" followed by the "Ab Ripper X".  It was hard and tough and I can only guess that it is going to get harder and tougher.  The "Ab Ripper X" was brutal.  But, motivated to continue to the end I stand.  By the end of this, my friend will no longer be able to say that he has not met "anyone" that has finished P90X.