The Miche workout #3

For today's workout I was joined by my friend John, and I believe he had as much fun as I did. Here is what we did:

• Short warm-up
• 3x30 push ups, followed by 8 pull ups/set
• 2x15 lunges/leg, followed by 10 burpies/set
• 2x10 bicep pull ups, followed by 15 dips

It doesn't look like a whole lot, but I certainly feel it now. I think that the push ups are going to be the most challenging, and the pull ups, and ..... :)

Miche's Challenge!

This is a time based challenge. You start the timer when you begin your push ups, and stop when you finish the run at the end.

Advanced:

• 100 Push ups
• 25 Pull ups
• 100 Lunges
• 50/leg Hamstring push ups
• 100 Crunches
  
• 100 Sitting side twists
• 1 Mile run

Intermediate:

• 50 Push ups
• 50 Pull down (lat pulls) with a challenging weight
• 50 Lunges
• 25/leg Hamstring push ups
• 50 Crunches
• 50 Sitting side twists
• 1/2 Mile run

Test dates: 01/29/2012

02/26/2012

Make time for play.

Today's workout became a playful one. When the kids joined me at the track I took advantage of that. Workouts can, and should, consist of all kinds of activities. This time I did:

• 1/2 mile jog .
• 4x100m strides
• lots of jumping, with and without the girls.

As a kid, playing is the same as working out. Somehow we lose that concept as we get older. Working out is whatever you make it, within reason. Jumping around like a kid still counts as a workout,

If you know me, I'm always looking for challenges that will motivate me. Since I have finally reached the distinguished title of master, I have decided to try some long jumping this year. I have not done any track related training (speed work) in many years, so this will certainly be a challenge. The big challenge for me is to stay healthy, rather than to jump far. My mind still thinks that I'm 25, but my body does not agree.

I will still do some other small challenges along the way to keep things more fun. The first will follow very shortly. Come have some fun with me, and tell me how you do.

The Miche workout #2

Yesterday we celebrated the girls birthday, and after that I was tired (lazy) so I skipped the workout.

Today I had all the energy in the world, so no excuses this time. Here is my workout for today:

• 7 min. barefoot running.
• 2x10 bag lifts (from ground to a 42 inch platform) followed by 10/leg step ups with a sand bag in my arms.
• 2x12 horizontal pull ups followed by 10 one armed cable pulls.
  
• 2x16 bar swings followed by 15 push push with a pike.
• 2x15 dips followed by 10 bicep pull ups.

I'm not posting any weights because it's not really relevant. I always go all out, more or less. If you want to know what kind of weights I'm using, just ask. Next week I'll start filming some of the exercises so you can follow along easier. Good luck!

The Miche workout

After a long absence I'm back to show you how I work out, and to give you some ideas of what you can do on your own. On January 1st I will post a challenge for me, and everyone who would like to join me. Along the way I will post some videos and pictures of exercises and combinations that hopefully will make your workout more fun. Today's workout was about 25 min. long and consisted of:

• 5 min. of barefoot running
• 3x30 push ups, and 8 pull ups in between each set.
• 2x30 lunges, and 10 burpies in between the sets.
• 3x10 hanging knee ups.

It will get a bit more elaborate than this, so come check in daily, and I encourage you to follow along.

Big Kahuna Half Iron Man

My training update.

My Iron Man is getting closer and closer. I thought that I would update you on how things have been going the last couple of months. I'm not following any specific program, so I have to be very self motivated. A triathlon is somewhat like decathlon- it takes a long time to build a base before you do the actual event. I started 3 years ago with a few Sprint distance triathlons (750m swim, 12.5 mile bike ride, and 5k run), and an Olympic distance (1500m swim, 25 mile bike, and 10k run). Last year I did another Olympic distance, and a half Iron Man (1.2 mile swim, 56 mile bike, and 13.1 mile run). So the natural progression is to do the full Iron Man this year, right!

The training has been coming along really well. I have taken my time to build up the mileage, but my body has held up like a champ. I try to get 4000-6000m swim, 50-75 miles on the bike, and 18-20 miles of running in per week. My swimming has improved the most. Last year I swam an all out 500m in 9.04, and last week I averaged faster than that for 1500m (27.09). Another thing that has improved is my ability to eat during my longer workouts. This has helped tremendously with cramping. I have yet to do a triathlon without cramping. If I can eat enough during my races I think my cramping can be eliminated, or at least minimized. My main focus has been to spend more time on my legs, and in the pool, to build my endurance. I'm planning on doing an Olympic distance triathlon May 22 to work on the chaos in the water, and the bike to run transition. I welcome questions and feedback on my training.

Getting fast hurts - Macca