Posts Tagged ‘sprinting’

It is time to go nuts.

Summer is in full swing.  It is supposed to be 92 degrees in NYC tomorrow and I don’t care.  I am going to do a leg workout, followed by 3 miles outside around 1:30 pm.

92 degrees is nothing.  I don’t care it reaches 127.

I am training hard tomorrow and I don’t care if I pass out in the middle of the street.

I am also really itching for a race.

For the last couple years, I have been searching and planning on training for a sprint race.

What is a sprint race? I would consider it any distance from one mile and under.

I have run several one mile “road” race in the last several years, but I haven’t done a track race in almost 20 years.

My last track race was actually during my freshman year in College.

I was looking on the internet today and I actually found a race in two weeks that not only has 100 and 200 meter sprints, but it also has a LONG JUMP!

People don’t know this, but I actually won the City University Of New York long jump championship in 1998.

To make a long story short, 2 guys that had qualified for the olympics were out due to injury and I had my best jump ever.

Either way, it counts and I was the champion.

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Not only am I considering signing up for this competition, but I want to do the long jump.

The long jump is going to be really, really hard for me.  It’s a technical event and basically I am going to have to “wing it”.

Overall, I am looking forward to running the 200 meters and the long jump if possible.  If I feel “Ok” I might also do a 100 meter.

Basically, I am either going to have a great time or end up in the hospital.

Videos should be coming!

-John Andre

Lift Heavy/Run Fast

 

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Running is not a very complicated sport.

I generally focus on running between 2 and 5 miles at a fast pace.  Anything further and I lose too much muscle and start becoming fat, anything less, and it’s not enough volume.

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Don’t get me wrong; sprinting is probably the best exercise for burning off body fat.  But I prefer to sprint after I am done with my 2-4 mile training run, not as a 1 for 1 substitute.

This week, I am finally getting fast.

I have been consistently running 3-4 miles outside in my training and today I ran 3 miles on the treadmile in 20:30.

That 20:30 was also pretty easy.  I probably could have run close to 20 minutes.

I’ve found that it takes around 60 days to get into decent running shape.  Of course that is considering you are already in decent shape and not ‘brand new” to a work out routine.

My entire running workouts consist of 2-4 miles, 4 or 5x a week, with some occasional sprints at the end.

I will typically add more sprinting and hill repeats in the beginning of summer, after I am already in decent running shape.

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My first big race of the season is on May 17th.  Right now I am about a month away and feeling pretty good.

When it comes to lifting weights, it’s a little bit different.

If usually takes me about 90 days to get into decent shape with weight lifting, but it feels like it lasts longer after I stop. (I rarely stop)

If I skip running for a month, I will almost completely lose any type of “running endurance”  With weight training, I will stay strong for several months after.

That is also why you can never stop training.

Nobody cares if you completed 25 marathons and won 6 bodybuilding competitions.

If you don’t work out for 6 months in a row, you can have a heart attack and die.

-John

Lift Heavy/Fun Fast on Amazon.com!

 

Although California may have better weather, NYC is still a good place to bodybuild.

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Seasons are not a problem.  In the Winter we can bulk up and lift heavy, cut down slightly in the Spring and then get ripped in the Summer.

The 4 distinct seasons work great for me.

I couldn’t imagine living somewhere where I need to take my shirt off all year round.  You need some time to gain weight otherwise you will keep cutting down to a bag of bones.

If you live in a cold region, the Spring is very important.

If you jerk around in the Spring, you will never get cut for the summer.

Losing body fat is hard.  If you think you can wait until June and then start getting ripped, you are in trouble.

You won’t even be in good enough shape to burn the fat off.

There are two ways that I try to stay motivated in the Spring.  The first is to choose a race.

2-years ago I choose a 5k race to train for in New Jersey.  It wasn’t anything crazy, just a small community race in park that I wanted to run.

I used that race for my motivation, I trained hard, lost weight and I actually ended up winning the race.

That was the first time I ever won a 5k.

The second best way to stay motivated, is to plan a vacation.

SPRING BREAK.

spring break

I went on a Spring Break trip almost every year until I turned 30.  There was just no way that I would allow myself to fly someplace warm and show up overweight.

For my spring break trips I would still carry a small amount of bulk, but I would cut down enough so I didn’t look fat.

Motivation is important.

Whether it is training for a race, training for a vacation or trying to get back at your ex-boyfriend/girlfriend; you need some motivation.

Something has to light a fire under your ass.

Find it grasshopper.

-John

Lift Heavy/Fun Fast on Amazon.com!

 

If you follow my blog ,you know that I have been a runner for YEARS.

I love running and I have probably competed in over 200 races. But recently, the running has been really burning me out, both physically and mentally.

Most importantly, I’m not 100% convinced that it is really healthy for you.  I rarely get sick, but when I am running hard, I seem to start coming down with nagging colds.

I am also not sure If I need it to get cut, especially the long distance running, which might do the opposite.

JASUMMERPICTURE-MIX

Recently I have been trying to add more sprinting and interval training, along with actually playing sports.

This year I have been playing a lot of basketball and I find it to be a great substitute for running.  It might actually even work a lot better.

There are a couple of noticeable differences:

  • It works the muscles more. When I play basketball I  use a ton of sprinting, jumping, fighting for rebounds, etc.
  • I can work out longer.  I can play basketball for an hour easy, but when I am running, I go for 20 minutes and then I am spent.
  • Since I am outside longer I also get a lot more tan.

 

And finally, it’s not BORING.

 

Last week, I played my first full court basketball game in almost 20 years and I couldn’t believe how hard of a workout it is.

In my teenage years I would play for 5-6 hours a day.  My body misses those long days of exercise.

My plan now is to stick with a mix of running and basketball and I  also might start playing tennis with my wife.

My advice, don’t forget about sports! Running can get boring.  Try to mix in some tennis, soccer, basketball or any other sport that forces you to run.

-John

 

No, I am not talking about speeding up your metabolism.  I think that is some b.s. science make up from supplement companies.

Eat every two hours, get fatter every two hours.

I guess I shouldn’t say it doesn’t work because everyone is different, but for me, that doesn’t work at all.

I NEED to lose weight, or I don’t get cut.  There is no other way around it. And the only way I lose weight is by cutting the calories or upping the intensity of my cardio.

In the last couple years, I have had a problem where I lose weight too quick.  It’s important to lose weight but when I lose weigh too fast I end up burning off too much muscle.

This year I have been losing it slow by accident.  My first son was born last month and it killed my diet and training for 2 weeks.  I am staying patient but I’m probably 2 weeks behind where I want to be this spring.

But instead of cutting 10 lb’s in one month, I am trying to “TIME” the way I eat.

Instead of eating too early or late at night, I am trying a new method this year.  I am eating RIGHT before I go the gym.

I am also trying to eat more when I KNOW that I am going to work out hard.

I’ve had several days where I planned on training super hard and I just felt too worn down from the lack of sleep and calories.

Now, I am trying to eat more on days that I am know I am going to work out hard.  I am allowing myself to have some extra calories, just to make sure that I KILL it in the gym.

Diet is very important, but it isn’t everything.  After you have been lifting and training for a long time, the big difference is really in the intensity.

My diet is always going to be good, I know what to eat by now.  I just need to pick up the intensity.

If you can train harder while slightly increasing the calories, you may be able to burn off even more bodyfat because you are training harder.

-John

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