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I’ve got a lot going on…marathon at the end of week 1, traveling for all of weeks 3-4. I’m stripping down the challenge a bit, but even stripped down, I know the goals will help me stay on track. 1. Run 3x per week. This is a maintenance goal for me. Did it this way to allow for recovery and travel. If I have a legit reason for missing a run, I can make it up in the following week. 2. 20 days of 30 pushups. When possible, add a set of 10 narrow pushups on the stairs. 3. 8 days of strength training, ideally 2+ per week. I’ve written out my program, including acceptable substitutions while traveling. It does include chin-up negatives, but I’m not setting a target because I won’t always have access to a bar. 4. 20 days of tracking calories. My target is 2000 per day with a reward (I-tunes song) if I get under 2100 avg/week. Day before and day of marathon are freebies. This is hard while traveling, but I’ll do my best. It’s particularly useful to do it now because I won’t be burning as much running. And for fun, here's a sort of minimalist cat My goals collapse down to 12 + 20 + 8 + 20 = 60. Just do 60 things in 28 days. No problem.

What's not to like about Madonna and JT? This one is inspired by my distance running training (have a marathon at the end of Sept and an ultra 3 weeks after that). I've decided that the key to training for these races will be REALLY focusing on the weekly long runs. So with a 4 week challenge, that makes a key 4-day goal. If I have 4 weeks and 4 days, what can I do in 4 minutes??? The goals: 1. Run 160 miles (in 4 weeks). This will be HARD. It would mean hitting my planned weekly mileage perfectly each week. I don't know if I can do it, but I'm gonna try. 2. Run 68 miles (in 4 days...spread over 4 weeks). This will be HARD too. The plan is W1: 15 miles on trail with hydration pack (easy-ish pace), W2: 16.4 miles: 2 easy, 2x 1.2 Tempo (with 3 min rest), 8 easy, 2 Tempo pace, 2 easy; W3 17: 2 easy + 13 Marathon pace + 2 easy, W4: 20 with hydration pack. 3. Read and try a series of 6 mobility articles I found. Do at least 8 sessions incorporating the movements (5 week goal, starting tomorrow). These are a series of articles written for ultrarunners. The first one is here. They look interesting and useful. I haven't done any of them yet, so I don't know. If I work through them all and don't like it, I can substitute something else in the same spirit. 4. Late summer grab bag (6 week goal, extending over both zero weeks). Do at least 6 things on the list (can duplicate once): Swim in the ocean Go ta a live yoga class Do a run with the trail club Go on a day trip "down cape" Go to a museum Go to the cheese shop (new store I've been wanting to visit) Go to a festival of any sort Go to a new (to me) local restaurant Go to the farmer's market Listen to live music (on purpose, not just walking by!!) Go to a play or other performance Read outside for pleasure Do a point-to-point paddleboarding "trip" Make corn salad (kind of random, but very summer-y) Side goals: Sushi list I have list of "dreaded tasks." When I finish it, I get to treat myself to sushi Drinking limit: 15 drinks over 5-week period (starts in zero week) 4-minute goal: Each week, think of a useful and "interesting" way to spend 4 minutes. What can you do with a little pocket of time??

When I have some time, I’ll make a separate, more detailed post about the naming of this challenge. In short I dabble with tarot cards a bit. I find it relaxing, meditative and creative. I decided to do a reading for what I might expect or aim for in this challenge. There are many ways to do a reading. I decided to lay out three cards and to designate them as “body, mind and soul” (which is also open to interpretation, but my intention that the first card would tell me about potential physical gains, things to work on, or possible difficulties, the second would be more intellectual…things I might learn about for example, and the third would be somehow spiritual). In the third position I got the card for “the world” inverted. So my world was upside-down. There are many interpretations, but very very briefly, “the world” is a very good card…full of opportunity, but for me something is in the way of progress (it’s upside-down). I want to think about what that could be. So the tarot cards won’t really tell me that…but it’s an opportunity for me to think about my own life and what might be standing in my way to progress. I’ll think about it more and interpret the cards more fully. I’ll probably put it under spoilers because I know not everyone is particularly interested in tarot! A wise NF member @ShadowLion often says you need to be careful what you name your challenge. Maybe this is one of those. It is (or will be a little upsidedown) but hopefully won't stay that way. (Incidentally, SL is the one who inspired me to try tarot in the first place) Ok, so here’s the more “normal” part of my challenge: 1. Run 120 miles: I have a half marathon at the end of zero week and then an ultra run at the end of week 1. Another ultra run at the end of the next zero week. With these big events, I’m going to have to play my training a little by ear, seeing how much body recovers. If I complete the first ultra, it will count as a lot of distance toward the challenge, so I should have plenty of space for recovery. 2. [9 week challenge!] Run 50 hills: I’m making this one a double challenge and starting on week 1 (March 20 for me). 50 hill repeats total…typically a set of 6 once per week, but I can imagine a lot of variations. The rules are: (1) I have three specific hills in mind that “count”…but other hills could be used if they are at least as difficult, (2) I have to run the hill at least 3 times in a row to count it. 3. 50 (chin-up) negatives: I like this goal because it serves as an umbrella. To do the negatives I have to go to the gym, which means I also lift. My lifting this challenge is going to include regular “batwings” to work on my rhomboids. For the first couple weeks, I also have a medicine ball workout that I’ll throw into the mix. 4. [Starting in Zero Week] Where’s the beef? I’m not really sure how much protein I consistently get, and I think a little more might help recovery. 0.55-0.7 g/lb would be something like 77-98 g [I know some people aim higher, but this is consistent with most things I’ve read regarding nutrition for endurance athletes]. I’m going to aim for consistently getting 85-90 g. Goal is to track it 3 times per week for at least 4 weeks. If I finish early, I can count it as a win, or keep going. 5. [Starting in Zero Week] Daily Dare PvP. My actual personal goals are (1) to try the dare every day and (2) to hit “titanium” by earning 60/70 points. Because life sometimes interferes and because I can’t control the difficulty of the dares, I’ll count this for “full credit” if I at least try 30/35 dares.

GOOD MORNING! As most of you know, the new Pokemon Go game has gotten many people out walking miles (or km) beyond what they had done before on a daily basis. That's great, but more can still be done. I have developed a PokeGo Workout you can do in your neighborhood that can and will push many to your limits. I have been in the US Army for 7 1/2 years and this was one of the hardest things I think I have ever done to myself. SO LET'S GET DOWN TO BUSINESS (Huns not included)!!!!! The goal - hatch an egg, any egg. Beginners might want to just pick a 2km egg, because this will suck. The rules - 1. Pick a route and jog/run it. No need to speed through it because, if you're fast, it'll think you're on a bike and won't count your steps. I went over a mile before I figured this out. (I have heard that they fixed this in the last update. Maybe my connection was bad) 2. If you encounter a Pokemon that can't fly (rats, bugs, dinosaur-rabbits, wtfe), catch it, then do 10 pushups. And you must do MUST do it even if it runs away and you can't get it. 3. If you encounter anything that flies or can fly, do 10 burpees. Right there on the spot, no saving up for later. DO IT. You think you hated zubats before? Guess again, buddy. 4. Anything that swims earns you 20 squats. Those of you who live by rivers or the beach are going to hate your life. 5. At the end of it all, do 2 pullups at your place for everything you caught during the exercise. 6. Make sure to stretch. It's important since you're GOING TO DO IT ALL AGAIN TOMORROW!!!!! 7. Add your own rules as you see fit, or that would make it more challenging for you and your goals. Add a backpack, loaded ruck, or a friggin kettlebell tied to your junk for all I care. You'll earn that steak and egg breakfast. If you want to focus on running distance, then pick that 10km egg and cut the reps for the exercises in half or tally everything you caught at the end. It'll hurt, but you'll be the best there ever was... You want to get fit AF playing PoGo? That's how you do it.

Welcome friends. This is my new challenge. Main Goal! My ongoing quest to rid myself of extra, unwanted padding continues. This quest will see me through the rest of my vacation, and my subsequent trip back home to Korea, where my job will start up again. Near the end should be a fairly stressful time, but I'm planning on being fairly in my habits by then. I will complete my main goal through three quests. Quest 1: Run 150 kilometers total I'm hoping to increase my distance this challenge. In order to do this, I have set out a specific goal number. This also is a good way to keep track of the mileage on my brand-spankin-new running shoes. (DEX 2 | STA 3) Quest 2: Paleo 80% We all know we can't outrun our forks. To complete my main goal, I need to take more care with my diet. Going paleo has helped me so far lose 13 kgs. I have gained some of that back, but I know I can get it back off. (CHA 3) Quest 3: Wall-free headstand and handstand This is more of a fun, supplementary challenge than something to work towards my main goal. It's a definite plus in that it forces me to practice my yoga habits more regularly. I like yoga but I find that I don't tend to work it in as much as I should. So, something to complete by the end of 6 weeks. Doesn't matter if it's for 2 seconds or 2 minutes, but I want to be away from the wall. (STR 2 | DEX 2) In addition to these quests, I have Life Quest: Complete my Korean vocabulary book My Korean studies have been lacking in the past 6 months. Dreadful, actually. I'd like to learn it to make my life easier, to be able to help friends, and be more independent in my life, and not rely on others as much as I do. I'm currently in the process of making all of the flashcards. My vocabulary book is the 2000 Essential Korean Words for Beginners, and I plan to finish it by the end of this challenge. In order to do this, I must study everyday, without fail. This is extremely important.(WIS 3) Bonus Quest: Sign up at local gym when returning to Korea To keep improving my strength training, it's time to sign up for an actual gym once I return home. Luckily while I'm in the States I can use my mom's gym. (no points awarded) My journey is about more than me. My goal is ultimately for me, but I am aware that I can pass on some good habits, or at least a good example, to my friends and family members. So, join me during this challenge and together we can conquer the world!!!

My name is Fritz, and I believe in body building. When I was little, I always told my mom I wanted to grow up to be a male model, and at the time, it was a fully reasonable thing to say. I looked good, really good. I had some social problems because I never really learned how to to talk to people. My family focused a lot of its effort on supporting my brothers in their athletic journeys, and much less in mine, I don't blame them for this because they played football and my sport involved me swimming back and forth between two walls for hours on end. Even I was bored of it. I was really thin, I still am, and I've always looked up to my brothers as having some of the most admirable upper body strength imaginable. I want that, and I feel as though it is my turn, and I plan on having some of it. I'd like to live my dream of becoming a model. No, I'm not absurd enough to actually think I can be a model, but I want to obtain the body I've always wanted. Through my love of fiction, I don't identify as a super hero. I identify as the ultimate ranger, Strider (Or Aragorn of Lord of the Rings in case you didn't pick up on it.) I've never tried to get big before, and I worry that I'll end up like one of the people who post once or twice and are never heard from again. So I'm making it my mission to post as much as I can, about whatever I can. I plan on focusing on heavy weight lifting, extreme long distance running (I'll have to build up to that, starting low of course,) and flexibility training. I may even start my own guild if that's allowed. I am a planner, I've been planning out my diet and my exercises for weeks now and today is the first day I plan to go work out, I'll post here immediately afterwards with my workout and my diet. Again, my name is Fritz, and I believe in body building.

(Not actually what my ID stands for.) --- I'll summarize my goals and tracking methods pretty concisely. GOALS: Primary: Drop 10% (20% -> 10%) body fat in 4 months, which at time of posting means November. Estimated to lose around 20-lb. Secondary: 1000 raw total (squat, DL, bench) in 2 months. Add 10% to all sub-300 lifts by August (2 months), 5% to all other lifts. By November, 10%/20% added to lifts. Auxiliary: Re-obtain a respectable running pace. 6 minute mile, 13 minute 2 miles, 19 minute 3 miles. PROGRAM: I'm currently following Texas Method, however I fear that I may be graduating it soon since volume day is getting harder and harder. If it gets to the point where I can't stick to the program very well, I may switch to another strength program or a hypertrophy one. Strength: Texas Method (current), Madcow Periodized, 5/3/1 Hypertrophy: PHAT (I've had success with this in the past and it is my fallback hypertrophy program), German Volume Training DIET: Keto: I had a small measure of success with it this past semester, kept the freshman 15 off pretty well. I'm sure it will do wonders for me again. The daily cheeseburgers are an added bonus. High meal frequency: I've tried intermittent fasting in various flavors, and I've had success with it periodically while trying to maintain weight, but I remember that back when I wrestled/ran in high school, I had the least trouble with "shitty appetite syndrome" when I ate constantly throughout the day. Going back to that now. Macros/caloric intake: ~1800kcal, 5%/40%/55% C/P/F. Comes out to 25g carbs, 175g protein, 110g fat per day. --- CURRENT STATS: Age: 18 (and 10 months) Height: 5'9" / 69" / 175-cm Weight: 178-lb / 81-kg Body Fat: 20% Squat: 345 1RM, 320 5RM Deadlift: 405 1RM, 370 5RM Bench: 220 1RM, 190 5RM (Total: 970) OHP: 125 1RM, 120 5RM (My shoulders are wonky as hell from wrestling in high school) AGENDA: U: Distance run (currently 2 miles) M: Texas Method volume day T: Distance run W: Texas Method light day R: off F: Texas Method heavy day S: off --- TODAY'S LOG: 0930 - Rose from bed 1000 - 85/15 beef patty (112g) with cheddar (28g), cup of tea -- subtotal 295kcal / 17g F / 2g C / 30g P 1030 - 2 scoops Jack3d, 1 scoop creatine (5g) 1135 - Training 1240 - Training ended 1320 - Class 1520 - Class ended 1600 - 85/15 beef patty (112g) with cheddar (42g) and Swiss (1 slice), 8 (yes eight) slices bacon, drained -- subtotal 1103kcal / 78g F / 6g C / 102g P 1730 - Class 2030 - Class ended 2040 - Protein shake: ON Gold Standard (64g), liquid egg whites (45g), almond milk (1 cup), cocoa powder (5g) -- subtotal 1480kcal / 84g F / 19g C / 162g P 2100 - Spinach, mayonnaise, mozzarella, Swiss -- total 1860kcal / 110g F / 22g C / 180g P 0120 - Bed TRAINING LOG - Texas Method Week B Day A: Complete?: Yes SQUAT: 45x5 45x5 115x5 170x3 230x2 290x5 290x5 290x5 290x5 290x5 OHP: 45x5 45x5 55x5 70x3 85x2 105x5 DL: 145x5 145x5 215x3 310x2 365x5 WEIGHTED SIT-UP: 25x5 35x5 45x10 45x13 45x10 Completed all the numbers the program calls for. Deadlift top set was a bit shaky on the last few reps, but I'll take it. Going to straighten out my diet before I make any changes.