Posts Tagged ‘training’

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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This was a great week!

I took off from work on Thurs and Friday and since Wednesday was a federal holiday, I had a 5-day weekend.

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When it comes to my training, I diet all the time.  But when I am on vacation, I want to eat.

Whether it is ice cream, drinks, lobster rolls, pancakes, etc.  I am going to cheat on my diet on vacation and not feel guilty about it.

But I do workout.

If my hotel has a gym I try to workout at least every other day and if there is a decent place to run, I also try to run outside at least once or twice.

I don’t go crazy and I also don’t expect to set any records, but I at least try to get the blood flowing.  It makes me feel better.

On this most recent vacation I killed it.

Fortunately I had my son’s grandparents there as babysitters, so I was able to go hard almost every day.

I went running  outside on Wednesday and Thursday, weights on Friday at a local gym and more running outside on Saturday and Sunday.

Also, my running times were pretty fast.  All of my miles were between 6:20 and 6:50 per mile.

So although I ate like crap and I look bloated, I still worked out 5-days in a row while on vacation.

My plan now is to start killing it tomorrow for the rest of July.  Hopefully it isn’t too hot outside, but I have a few races I would like to run in August and a ton of good races in September and October.

Physique-wise, I am looking good but I think I have another 5 lbs to go.

5 lbs extra, some hard cardio including sprints and I should peak in the middle of August.

-John Andre

Lift Heavy/Run Fast

 

It is finally starting to get hot in NYC and summer is right around the corner.

My training has been going good.  I went from a peak of 185 lbs around Feb 1st, all the way down to 156.5 this week.

I am also running 3 miles in around 20 minutes and I just started adding some sprinting.

So what is left at this point?

Not much.

I definitely need a tan.  I just started training with my shirt off, so I am slowly starting to build a base tan.  Skin cancer aside, it is almost impossible to get ripped without some type of dark tan.

I also need to sprint more.  I have only sprinted 2 or 3x and it is going to take about 30 sprint workouts before I am in really good shape.  I am still running pretty slow but I should start to quickly improve in that category.

I can also lose some more weight.  I want to cut about another 7lbs, which doesn’t seem like a lot, but it is when you weigh 156.

When you weight 240 lbs, 7 lbs is nothing. But for myself, that is another 5% of my body weight.

Overall, I am looking good but I am not in freak shape yet.  It is going to take some more hard training and dieting to get to the level where I feel like a monster.

Tomorrow is just deadlift and upper back, but the weekend is going to be all cardio including some sprinting.

Almost there! Summer is right around the corner!

-John Andre

Lift Heavy/Run Fast

I am not a millennial.

I was born late in 1979.  I did not have the internet until junior high school and I didn’t have a cell phone until College.

When I first start working out, I didn’t have the opportunity to review routines online or watch video’s on YouTube.

Basically, we would follow the bigger guys in the gym.  Since they were almost always lifting heavier weights, we tried to lift heavy as well.

The rest that we learned was basically from reading magazines, like Flex, and also from just basic experimentation in the gym.

Now because of family obligations and my career, I lift weights at lunch and try to do my cardio after work and on the weekends.

In my small group at work I have my manager that is 55 years old, myself, and 5 millennials.

Who works out in that entire group?

Just myself and my 55-year old manager.

For some reason the millennials refuse to work out and it shows.

I look about the same age as them,  which is very sad.

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They also don’t have a lot of energy.  They drag themselves into work, they leave as quick as they come in and their enthusiasm is very low.

Could it be their lack of exercise and proper diet?

Maybe not at age 21, but at age 30 and over, that will start to catch up with you.

The millennial generation are now entering their 30’s and it’s not looking good for a lot of you.

Today my group went to Chipolte together at lunch while I went to the gym.

Immediately after my work out I texted all of them the same message.

“Where are all you millenials at?” and I attached today’s workout video.

At some point in your life you need to decide.

Are you a lion or a lamb?

Do you want to conquer to world?

Or are satisfied with being a Chipolte-eating chump….

P.S. It’s June 1st, no more time for nonsense.  Hard training only until July 4th.

-John Andre

Lift Heavy/Run Fast

I have to admit, I have been killing it recently.

My weekly routine has been 4 days a week in the gym, followed by 5 days a week of cardio.

The only difference is that since the weather improved, I have been able to run outside almost all of the time, instead of on the treadmile.

Right now, I believe I can run 3 miles in around 20:30. I am hoping to get it under 20 minutes before the middle of the month, but that is going to be difficult.

But who knows.

Like I said before, I have been in “the zone”.

I have been lifting relatively heavy in the gym, I am running outside 5x a week (and getting a sun tan) and I lost almost 25 lbs since the end of the winter.

Regarding my diet, I actually have been taking in a little bit extra calories.  I have been working out so hard that I am scared I will start losing too much muscle.

I figure by memorial day weekend I can get myself down to 160 lbs and by mid to late June I should be way into the 150’s.

I’ve said it before and I will say it again.  You should be killing it in your training by this time of year.

Summer is right around the corner, get on it!

-John Andre

Lift Heavy/Fun Fast on Amazon.com!

As much as people do not like to admit it, running is a timed event.

One of the best parts of being a runner, in my opinion, is that you can compare your times throughout your lifetime.

For example, if you ran 3 miles in 18 minutes in College and now you can run it in 19, you only are a minute slower.

Time is an absolute, definable, measurement.

When it comes to running a fast 3-miler, there are two different ways that I attempt to increase my times.

A) Run less distance but at a faster pace.  For example; if I want to break 21 minutes (7 minutes per mile) I will run 2-2.5 miles in training at a 6:30-6:45 per mile pace.  Once I can handle the shorter distance at a quicker pace, I will try to “hold on” and complete the last half mile on target.

B) Run longer distances but at a slower pace.  In this example, I will try to run 4-5 miles in my training at a 7-7:15 pace.  The benefit would be that a 3 mile race would feel easy and I would be able to run at a faster pace.

The winner?

It is hard to say.  Using the 2-2.5 miles in my training I have been able to run some fast races, but by running slightly longer, I have almost always run fast.

I have a big 3 mile race coming up in a month, and this season I have started to try plan “B” and run slightly longer in practice.

I figure If I can try to get my 4 mile time down to near 28 minutes (7:00 per mile), I should be able to kill that for 3 miles.

We will see.

Personally, I have found that I can run 2-5 miles pretty fast and still be able to weight train heavy.  When I go over 5 miles is when I start to burn off muscle and look worse.

A combination is also good.

Some days you run shorter and fast, some days you run longer and slow.

-John

Lift Heavy/Fun Fast on Amazon.com!

I am officially about 2 months into my 2018 running season and I am finally starting to feel pretty good.

It takes a couple of weeks of going outside before I realize how much I missed running.

The first couple times out are rough, but once you get into a groove, I start to really enjoy my training.

If you want to get fast with running, you just need to run hard.

That means pushing it in your training and also competing often.

For myself, that means either going to a track and timing myself or signing up for many races.

This year, my first official big race is on May 17th.  Since I have about a month until the race, I figured it would be a good idea for me to sign up for a practice race in April.

At least I can see what type of shape I am really in.

To get fast in running, you need to run hard and compete.

All of that practice and slow running is a waste of time if you aren’t getting faster.

Right now, I think I can run 3 miles in close to 21 minutes.  That is a pretty decent time for April, but the only way for me to find out, is to run a race or time myself.

Maybe this weekend.

-John

Lift Heavy/Fun Fast on Amazon.com!

 

I am officially back in NYC!

This last week I was in Raleigh, North Carolina, Hilton Head SC, and Savannah, GA. It was a fun trip and I will post my review on these cities during the week.

I always try to plan a Spring Break trip almost ever year.  It provides me the motivation to get into shape and it sets the pace for my Summer training.

When it comes to vacation and especially Spring Break, there are certain tips I use to handle my training and diet.

A) Start off the vacation being light.  This year I lost about 16 lbs before I went away.  I figured even if I gain 3 or 4 lbs back, I am still down over 10 lbs from my winter bulk up.

B) If the hotel has a gym, and most of them do, try to hit the major bodyparts.  I won’t work out every day, but I try to do a 30 minute chest, shoulder and leg work out if I can.  I don’t go crazy, but just try to keep the blood flowing.

C) Run outside If I can.  This week off I was able to run 4 times.  I ran twice in Hilton Head and also twice in Savannah.  You lose your cardio ability quickly, so I am happy to say that I ran pretty hard over my week of vacation.

D) Pig out.  I don’t understand people that start to diet on vacation but not during their regular work week.  On vacation I drink beer, I eat ice cream and I let my diet fall apart.  Once in a while I will order a fish dinner just to detox, but I refuse to travel and not try the local cuisine.

Overall, enjoy your vacation.  Lift weights briefly if you can, do some light cardio if you have time and for goodness sake, please do not diet.

-John

Lift Heavy/Fun Fast on Amazon.com!

 

Now that my winter bulk up is over, I am starting to add some cardio back into my routine.

This week I ran 4 times.  I ran Tuesday, Wednesday, Thursday and Saturday.

I was considering running on Sunday, but I decided not to.  When I use my running for cardio, I like to run HARD.  Easy running is for marathon runners and it doesn’t burn off a lot of body fat.

If anything, most marathon runners are skinny fat.  Skinny fat is where you have a low body weight but still a high body fat percentage.

The key to cardio is intensity.  Run hard, run fast and push it.

This year, my goal is to run 3 miles under 21 minutes without running for than 3 or 4x a week.  I also never run more than 3-4 miles in my training, when I run, it is short and fast.

I meet runners all the time that utilize a ton of mileage in their routine, but their running times never go anywhere.

It’s truly a waste of time to go outside or on a treadmill and start plodding along.

The key to cardio is to work on your SPEED.

You don’t really lose a lot of endurance as you get older, but you definitely lose a lot of speed.

Speed is the key to life and vitality, not endurance.

Sprints, tempo runs and even sports are the cardio routines that you can use to get into great shape and remove body fat.

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Last summer I was running outdoors and when I would start to feel burnt out, I would switch to basketball.

But overall, I would never run more than 12-15 miles a week, max.

Today I ran 2 miles in 15:00 minutes (7:30 per mile pace).  I’m only into my second week of running, but I am quickly starting to feel pretty good.

Running is a weird sport, it usually takes me around 15-20 runs before I start to get into the “groove”.

But once my legs and my breathing starts to make the adjustment to the training, I can really start to push it hard.

Remember, start training outside now so when the weather changes, you will be ready.

By the time Spring rolls around you want to be in the middle of a hard training routine, not at the beginning.

-John

Lift Heavy/Fun Fast on Amazon.com!

 

Sports and life in general are competitive.  I can never understand people who are not competitive at every age.

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Don’t get me wrong; there are bloggers that I follow that live in R.V.’s or travel the world for a living and sometimes that sounds like a great idea.

But I am too competitive.

And I get bored very easily.

I worked from home at one of my prior occupations and surprisingly I didn’t really enjoy it.

Unless I was working from home in the summer, there was usually nobody around from Monday to Friday.  Basically, instead of being locked in the office, I would be stuck at home.

I like to be competitive.  It keeps you young.

Today I was at the gym and I started to size up some of my competition.

Usually there is only one or two decent bodybuilders in a gym and rest are just there for maintenance.

The best way to tell if someone is training correctly, is that you should be able to see major changes in their body.

If they look the same across the whole year, basically, they are just maintaining.  Maintaining is fine, but you will never really improve, nor will you ever get ripped.

At my gym, there are several guys that look decent.

So for this coming summer, I need to design a workout plan to defeat my competition.

  • What are my weaknesses and what are my strengths?

My weaknesses are definitely my upper back and legs.

My strengths would be my mass, chest and abs.

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Since I am slowly starting to lose weight, my goal this year is to continue to train heavy.  I have a strong advantage in strength and mass, so I think that is where I should focus.

Like I’ve stated in other posts; I believe it is important to show off your best body parts.  So for myself, I need to continue to train chest and shoulders heavy, while I get my body fat percentage low enough so that my abs are ripped.

Another week or two and I will reveal my Spring training guide, but right now, it is looking something like this:

Monday: Chest

Tuesday: Legs/cardio

Wednesday: Cardio

Thursday: Shoulders

Friday: Back

Saturday: Cardio

Sunday: Rest

I want to slowly get back into my cardio workouts for several weeks, before I start to really get cut for the summer in May and June.

So far, I am one week into my cutting phase and I already lost 3.5 lbs.  I usually cut 10 lbs pretty quickly, then it starts to slow down after that.

Good luck everyone!

Lift Heavy/Fun Fast on Amazon.com!