Posts Tagged ‘weather’

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!

 

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As most of you already know, this week was the summer solstice and now we are officially into summer.

As I have stated before, if you haven’t started losing weight yet, you probably aren’t going to look good this summer.

I have cut down from 176 lbs in the winter down to 156!  I plan on losing another 6 lbs and maxing out at 150 lb’s.

Right now I am focusing hard on diet and cardio.  I am trying my best to get at least 3-4 hard cardio sessions in a week and I am also trying my best not to cheat on my diet.

This year I am peaking slightly later in the Summer than the last several years and I should look my best in the middle of August.

I know I have posted an pictures in a long time, but I should have some new one’s after July 4th weekend.

The only thing I am really missing now is a solid tan.

Skin cancer aside, a good tan is very important and unfortunately, nothing is better than the actual sun.

When I get really tan, my skin starts to shrink around my muscles like plastic wrap.

This year I might get a solid base tan from the sun, then I will finish it off with a spray tan.

It’s been hard to get outside this year.  Besides working two jobs and an infant at home, I just don’t have time in my day to sit outside and work on my tan.

Hopefully I can get outside more in the next couple weeks.

Although, I don’t except to make any strength gains at my light body weight, I do expect to improve in my cardio times.

For example, today I ran 1 1/2 miles in 9:45 (6:33 per mile pace)

I would love to get that under 9 minutes and get my mile under 6.

How is everyone else doing?

P.S. I have my 2nd book coming out within the next 2 weeks!

-John