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Mike D sprints to the finish


Mike_d85

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Okay, so technically I'm not sprinting to the FINISH, but I will be sprinting.  That really is the key, I think.  As long as this all makes sense.

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Good.

 

I've been building up my distance running since January for a marathon in May.  I have completely and totally ignored speed training in all of this because my real goal is actually completing.  Buuuut, since I am competing in a race I feel like I need to put forth a little effort into trying to build up some speed.  So my goals for this challenge are:

 

Complete overall distance requirements - See spreadsheet (-1 point per km NOT run, no points for going over).

Maintain weight lifting cross training - 4 days/week in March and 3 days/week in April (3 points per week).

Sprint Training - 3 sprints at 70%, 2 sprints at 100%.  To be completed on my short run (2 points).

Nutrition - Maintain my weight and my high fat diet.  Consume at least 3300 calories per day (1 point per weekday & -1 point for every pound over 5lb lost).

 

This week I'll set some bases (sprint times and my weight).

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This looks like an awesome challenge: simple yet powerful. I love sprinting. I have two dogs, and one of my favorite things to do is sprint with them.

 

I look forward to seeing how you do.

 

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10 hours ago, Primeval said:

High fat diet? Cool cool. Which one are you doing?

 

I kind of cobbled my own together after reading "Eat Fat Get Thin" and "Always Hungry" (plug - I work for their publisher).  What I do is 50% fat, 1 gram of protein per pound (from bodybuilding diet recommendations) which works out to about 20%, and the remaining 30% in carbs.  I'm also forcing at least one veggie into lunch and dinner.  This way I should be running off slow-burning calories (fats) and maintaining muscle mass (protein) which should leave me in a great position when I do the race.

 

Most of my fats are coming from nuts (one cup every morning) and adding oils to my lunches (currently working through a jar of coconut).  I'm trying to leave out the refined sugars and simple carbs and I don't generally count alcohol in my nutrition (I try to keep it from being a significant source of calories).  Once I got used to it I actually started having trouble getting myself to eat enough carbs.  I've taken to eating dried fruit in the afternoons just to get the number up.

 

5 hours ago, Big_Show said:

They look like good goals to me!  Which marathon are you aiming at?

 

The Maine Coast Marathon on May 14th.  It just so happened to be my birthday so I had to do that one. 

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OK, today is my Friday at work, so here I am updating for week zero early.  After a very weird week that threw me off all my schedules I DID manage to get some of my goals accomplished...

 

I'm on track for my total distance.  34km remaining in my goals for the week and a 35 km run scheduled.  Luckily that Noreaster happened to land on my running rest day.

 

I only did two of four days and one of those two days was my home equipment instead of using real weights and following my plan.  There were a few incidents and I'm taking my long run tomorrow instead of Saturday so no Y.  I might do some home equipment stuff instead of giving my whole day over to rugby, drinking and St. Patrick.

 

Sprints - all runs are 110 meters and the track had some ice and snow on it that slowed me down a little.  The idea is 3 sprints at ~70% of my speed and two full blast 100% sprints.

  110m @ 70% 110m @ 70% 110m @ 70% 110m @ 100% 110m @ 100%
Zero 21.1 22.6 24 20.1 20

 

I also weighed myself.  I'm at 168# right now (clothed).  I've managed to sit pretty much between 168 and 171 since January.  My actual nutrition logging has completely gone to pot, though I am certain I am eating enough calories I assume I over-ate carbs and under-ate fats this week. 

 

 

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OK, week 1 check in:

Complete overall distance requirements - I am a half KM short assuming I do my long run Saturday morning as scheduled -0.5.

Maintain weight lifting cross training - I did not go in yesterday because I felt crappy in the morning+2.

Sprint Training - 21.1@70%, 23.1@70%, 19.8@70%, 18.8@100%, 18.7@100% +2

Nutrition - I realized this morning that I haven't been eating my egg in the morning.  That means I was short of my nutrition goal ever single day this week except today by about a hundred calories.  On the plus side I only lost 1 lb. +1

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Woops, my phone phreaked out so I couldn't check how far I was supposed to run Saturday and I ran the wrong distance!  Instead of 37k (~23 mi.) I ran 35k (~22 mi).  So that's -2.5 for my running.  :(

 

I got a new phone though.  So hooray for the iPhone 7.  Also I ate my egg this morning.  With gusto.

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1 hour ago, Koaladle said:

Ugh, I hate it when that kind of thing happens. :-( Good thing you have a new phone it doesn't become a regular occurrence!

 

It sounds weird to most of the older members of my family, but my phone has been a marvelous tool for my fitness. I absolutely understand the grumps that come when something doesn't work as you expected.

 

Yeah... we kind of doubled down and cut the cord at our house.  All our TV is streamed through the cellphone data plan and all our internet is via hotspot.  I also use google docs as my fitness notebook (lifting and run notes), so when the phone went on the fritz I was pretty much cut off from all of my everything.

 

We're getting internet after we move in June.

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All right, I was off work on Friday so a belated Week 2.  I don't normally take this much vacation, but I had to use my carryover days from last year before they expired today.

 

Complete overall distance requirements - Yep, I made it.  I had to put on some music and be the guy blasting dance music from his iPhone in public without headphones, but I got to km 37 on my long run (I thought it would be too much of a strain to keep my original goal of 39).

Maintain weight lifting cross training - I only did 3 days.  The Y closed the weight room for some badly needed floor repairs so I'm doing home lifting stuff.+2

Sprint Training - 70%: 21.6, 22.8, 21.3; 100%: 19.3, 19.2   +2

Nutrition - I hit my nutrition goals for 4 days out of the week so +4

 

8 points total for the week.

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Week 3 update: Things are not going well at the moment.  My ankle decided to pick up a random injury so I'm basically out of all my goals at least for this week.  I don't know what happened I just woke up Tuesday morning and my ankle/heel was stiff in front of my Achilles tendon.  It didn't really hurt so I still tried going for a run Wednesday night thinking it might loosen it up and instantly felt sharp shooting pain.  Okay, no running.

 

 

Complete overall distance requirements - Nope.  Even if I wake up tomorrow feeling perfect I'm not going on my long run.  I'm not subtracting because it is a bad idea to run. -0

Maintain weight lifting cross training - I did 2 of 3 days because I didn't want to do any lower body stuff. +2

Sprint Training - No. +0

Nutrition - I didn't hit my goals, but without running as much and not lifting as much I don't need that many calories.  I'm giving myself partial credit because I haven't eaten any junk +3

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Thanks, the ankle is feeling better.  The wife and I walked the dog last night and ran a few paces playing with a ball.  It felt fine during and after so that's a vast improvement over last Wednesday.  I'm still skipping tonight, but I'm confident Wednesday will be fine.  I'll test it in the morning with a light leg day.

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All right, for week four I got back on track a little.

 

Complete overall distance - no, but I'm still not subtracting because my leg is still not 100%

 

Maintain weight lifting cross training- 3 out of 3. +3

 

Sprint Training- No, I still think it is a bad idea. +0

 

Nutrition - I got my calories in and didn't go too crazy despite being on vacation the past few days. Plus, as of Wednesday I was still 170 lb. +5

 

 

Sent from my iPhone using Tapatalk

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