Posts Tagged ‘marathon’

This year, one of my bodybuilding goals is to run a 5k in under 20 minutes.

Unfortunately, that is a time that I haven’t reached since College.

In the last several years I have gotten down into the low 20’s, but I still haven’t been able to go into the 19’s.

So, what is the problem?

Part of my problem is that I am getting slow.  My endurance and stamina haven’t really changed, but I can’t sprint like I used to.

My next book is going to be mostly about speed.  Speed is a lost art form, but it a lot more important than endurance.

I need to work on my speed more so I can pick up the pace and also finish fast.

My 2nd problem, is that I need to add a little bit of extra mileage into my training.

The last couple years I have been running mostly hard 2-2.5 mile tempo runs in my training and the result is that I would never finish strong.

I have always been paranoid of running for too long, because then you start to get skinny-fat and lose all of your muscle.  But, I think I can get away with adding an extra mile to my training.

If I can start running 3.5 miles in my training, a 5k will start to feel a little bit easier.

Overall, I am planning on running my first 5k next Saturday depending on the weather.  I honestly cant say I am running for time, since I just ended my winter bulk up, but it’s good to see what type of shape I am really in.

After that run, I am going to start training hard for some big races in April and May.  If I can get back into the low 20’s for April and May, I should have a good chance over the summer to get back into the 19’s.

It can be done.

-John

Lift Heavy/Fun Fast on Amazon.com!

 

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The easy answer is that it depends on the person. But more importantly, you need to find out which routine works the best for your body.

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After years of working out, I can say with 100% certainty that my body responds to low reps.  Not only does my body prefer low reps, but it also prefers heavy weights.

Some people are different.  Arnold Schwarzenegger was famous for doing multiple sets over several hours a day.

Ronnie Coleman was known for lifting super heavy with powerlifting style exercises.

Personally, I prefer the heavy powerlifting style for several reasons:

  • The muscle lasts longer.  When you are lifting heavy weights, the mass stays on for a long time
  • It’s practical. even if you aren’t a bodybuilder, it helps in everyday life to be a stronger person.
  • I always get injured with high reps.

This Fall season, I have been getting back into the old school powerlifting routines.  Heavy weights, low reps and a ton of extra calories.

The same can also pertain to running.   I believe that everyone needs some form of cardio; whether it is running, biking, basketball, etc.

But I definitely do not believe in long distance running.  Training for 1 or 2 marathons in your life isn’t going to kill you, but I don’t recommend it as a long-term training routine.

I actually gain body fat when I run long-distance.   I become “skinny fat”, which is very skinny with a high level of body fat.

When it comes to cardio, I prefer to train the same way as I do with weights.  Quick and fast.  Sprinting, tempo runs, hill repeats and nothing over 5-miles.

By just running 2-4 miles 3x a week, I am able to get my 3 mile time to under 20 minutes.

So overall, do high reps work?

It depends on the person.  Try it out on yourself and track your progress.

Be honest with yourself. If you aren’t making progress then it may not be working for you.

-John

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!

 

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The Fall is officially here!  I have been pigging out since Labor day weekend, but that is about to come to an end.

Next Monday I will officially start my Fall/Winter bulk up.

So, what is my goal this year? MASS.

I want to add some solid muscle mass.  And the only way to way to accomplish that, is by lifting some heavy ass weights.

With that being said, I also don’t want to add on too much body fat.  It is impossible to only add on lean muscle, but I will try to incorporate cardio through out the entire winter to minimize the damage.

This will be my schedule starting Monday:

Monday: Chest

Tuesday: Squats/cardio

Wendsday: Cardio/rest

Thursday: Shoulders

Friday: Back

Sat/Sun: Optional cardio.

My cardio will be a mix of tempo runs outside (2-4 miles), some sprinting when possible and 30-45 minute sessions on a bike or eliptical.

My performance goals are as follows:

Bench press: 325

Shoulders: 90-95

Deadlift 455

Squat: 225×10, 275x 5, 315 for 1 or 2

I mile run under 6 minutes:

3 mile run under 22 minutes.

Hopefully, I can reach these goals by New Years and then I can try to surpass them in the Spring.

I will keep everyone updated.

-John

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!

 

I have been running now for over 20 years and the question I get asked the most is “when are you going to run the marathon?”

And the answer is probably never.

I don’t even really want to go past 3 miles anymore.

Long-distance running is not good for you.

Of course people like to send me survey’s that compare the overall health of runners compared to non-runners, but I don’t think its a fair comparison.

A long distance runner should be healthier than someone who is sedentary, but let’s be honest, are they healthier than a basketball player?

Or tennis players?

Or swimmers?

And they absolutely do not have a low body fat percentage.  Most marathon runners are “skinny fat”.  “Skinny fat” is when you have a very light body weight but you still carry a high body fat percentage.

I haven’t done any cardio since September, but I am about to start it again in several weeks.

My goal for this year is SPEED.

I don’t care about distance at all.  I want to become fast again.

Sprints, hill repeats, suicides, etc.

When you get older you don’t really lose any endurance and stamina, but you do lose speed.

My goal is to run a sprinting race for the first time since I was 18-years old (I’m 37).  I am curious to see what type of shape I am in after a 19-year lay over.

Good luck….

-John