Need For Speed

Training Over 35 Lifter
421

Great day at the gym. Arms and shoulders today. Got a great pump on the arms as usual. The shoulders are really coming along great. Starting to get heavier weights involved without any discomfort. I’m sticking to my plan however, slow and easy.

My cardio is coming along just fine. Hit the one hour mark today with a distance of 9.25 miles. I should be recording my cardio stats sometime in the next week.

I can’t complain with any of my progress. There is no reason my results shouldn’t surpass my expectations for this year. Which reduces any possible excusses for a poor performance this coming year.

422

9.25 miles in an hour is putting you in the mid sixes… that is great!

I will guess you are close to the 5 minute mile that you want.

I am low sixes, on mile “sprints” I wonder how low I can go. In college I did
6 10 mile+ runs a week. 3 were half marathons
Usually I could do the half in just over an hour so you are not too far behind at all.

good stuff
kmc

423

Thanks kmcnyc. Yah the goal is to break the 12 mile and hour mark. I almost had it last year so I wiil this year.

This year my aproach has evolved. I will be dividing my cardio into a more structured routine. On leg workout days we will do a major core workout. Then it’s Jacobs Ladder for 15-30 minutes. This is a major lung buster so I will be working to get some serious speed on this apparatus.

On the other days it will be the stairmaster. I will mix it up a bit just to keep me motivated.

This year I will continue with the weight training and indoor cardio all year long. Soon I will have to deside whether I have the speed and endurance to take on the overall world record. Or will I have to settle for the over fifty. It’s all about the speed.

424

Jan. 05, 2009 Leg workout

Didn’t make it to the gym yesterday. I pretty much didn’t sleep for two days. Yesterday was a drag the ass all day long. I dared not nap for fear of not getting to sleep last night. Sleep better but still feeling a little wasted.

Machine Squats: 320, 410, 500, 500 @ 6 reps

Leg Press Machine: 410, 500, 590, 680, 770 @ 6 reps, 820, 870 @ 4 reps

Leg Pres Moving Seat: 300, 300 @ 40 reps the last five made my head hurt so I stopped.

It’s back to sweat shop tomorrow. So it’s to the gym at 5:45. I think I really need to get back onto a schedule. This free for all life style can be distructive. I need routine and structure to function at the top of my game and to sleep properly.

I’m starting to look at being able to moving a 1000 lbs by the end of March or April. Not a full press, but just being able to move it will be so awesome. Bigger, Stronger & Faster that’s all I want, I’m not greedy.

425

I think you are right about needing a schedule. I find that makes a huge difference for me.

426

First day back to work, starting the new workout schedule. Total friggin write off. Over slept, that’s like the third time in my life. Didn’t wake until 5:45, morning workout down the drain.

That just messed my whole day up. The alarm is now on a higher volume. No real biggie, it wasn’t a leg day.

427

Much better day today. Hit the gym at 6am sharp. Did a back and chest workout. I’m really working the back. I want to get all my pulls at BW or greater. Just did db presses and flies for chest. Those heavier pulls worked the shoulders a little much.

Easy day at work so I ducked into the gym early. Did a great cardio. Stairmaster for sixty minutes and got 10.03 miles out of it. Had the big ass fan going. That always helps with my performance.

So getting back to a six minute mile was rather easy. That’s a real confidence builder for my hopes to hit a constant 5 minute mile this year. I have a really great plan to help me get there.

I’ll be doing cardio for sixty minutes plus cool down until at least the end of the month. I will then reaccess and either continue for a couple more weeks or take it up to ninety minutes. Working for a 120 minute peek in mid to late April.

Bigger, Stronger and Faster it’s going to be a great year.

428

Sounds like a great plan…

I hit a few 6 min mile sprints…
both on the tread mill and on the track
last year, and reading back those where some of the better weeks I had lifting wise.

I bet you are similiar

5 minutes is FAST.

good stuff

kmc

429

[quote]kmcnyc wrote:
Sounds like a great plan…

I hit a few 6 min mile sprints…
both on the tread mill and on the track
last year, and reading back those where some of the better weeks I had lifting wise.

I bet you are similiar

5 minutes is FAST.

good stuff

kmc[/quote]

The better my heart and lungs function the better everything works. I used to try and explain to lifters that it is to their benifit to increase the capacity of the heart and lungs. There by increaseing the delivery system for all the nutrition we digest.

Five minutes is very fast. I was very close to hitting it last year. I will have to check back but I believe I did it on a thirty minute session.

I really enjoy the stairmaster. It allows me to push down as hard as I can. I’m sure the gym owner isn’t happy with the abuse I put his machines through. Which is why I don’t own one myself.

430

Jan. 08, 2009 Leg workout

Machine Squats: 320, 410, 500, 500 @ 8 reps

Leg Press 45 degree: 410, 500, 590, 680, 680, 680 @ 8 reps

Kick offs: 150, 165, 165 @ 8 reps per leg

Standing calf raises: 255, 285, 315 @ 15 reps

Not a good workout. I skipped doing my fifteen minute leg warm-up. My lame workout is a result of my own lazy ass self.

I’m feeling uncomfortable in the lower back. Time to chance it up and start speed drills for two weeks. Then take stock and determine the next pause. Other than that things are moving along just great.

I’m going to start straight leg deadlifts with back and chest. I’ve never done them with back before, interested to see how it works out.

431

[quote]streamline wrote:
Jan. 08, 2009 Leg workout

Machine Squats: 320, 410, 500, 500 @ 8 reps

Leg Press 45 degree: 410, 500, 590, 680, 680, 680 @ 8 reps

Kick offs: 150, 165, 165 @ 8 reps per leg

Standing calf raises: 255, 285, 315 @ 15 reps

Not a good workout. I skipped doing my fifteen minute leg warm-up. My lame workout is a result of my own lazy ass self.

I’m feeling uncomfortable in the lower back. Time to chance it up and start speed drills for two weeks. Then take stock and determine the next pause. Other than that things are moving along just great.

I’m going to start straight leg deadlifts with back and chest. I’ve never done them with back before, interested to see how it works out.

[/quote]

But good numbers on the calves.

432

[quote]Elaikases wrote:

But good numbers on the calves.[/quote]

LOL, my consolation prize!

433

Got a really good arm workout in. A little late getting to the gym so no shoulders. Maybe I’ll fit them in tomorrow with back and chest.

Only one workout tomorrow. Gym opens to late for a pre-work workout. I told myself I could do weights tomorrow instead of cardio if I held a 5:30 minute mile for sixty minutes. 11.07 miles in one hour, we’re throwing iron tomorrow.

I can easily do better than 11mph. I have visions of sub-five in my head. Bigger, Stronger and Faster without a doubt.

434

Streamline, you are in your 50’s. My brother was interested in what you would run for a mile when you where 20-30 years old. Also for the same one hour run, if you did so.

435

[quote]djrobins wrote:
Streamline, you are in your 50’s. My brother was interested in what you would run for a mile when you where 20-30 years old. Also for the same one hour run, if you did so.

[/quote]

Well dj you can let your brother know my fastest mile (not being chased) was 6:09 at 27 years. As for an hour run. I never really stop watch timed myself. Close to 10 miles an hour would be my best guess.

I have had to work extremely hard. In order to increase my speed. My legs are mostly slow twitch muscles fibers. The constant training and my desire to constantly achieve a higher level of fitness, has paid off. Also the fact that I have maintained an above average level of fitness all my life.

I also refuse to grow-up or grow old. I just don’t have time for all that shit, I’m way to busy. I was placed here to accomplish a certain number of things and I am so far behind I will never die. Bigger, Stronger & Faster because it’s better than the alternative.

436

streamline, I need you as a motivational coach. Your constant drive is infectious.

437

streamline,

Thats what I wanted to hear. It sounded like your story was you woke up, wasted alot of potential all this time, and decided to kick your own ass - running faster than you did when you where younger.

438

[quote]djrobins wrote:
streamline,

Thats what I wanted to hear. It sounded like your story was you woke up, wasted alot of potential all this time, and decided to kick your own ass - running faster than you did when you where younger.[/quote]

It was more like I finally found something I totally loved doing. Plus I am really good at it. When it’s this much fun the only thing that’s left is a “Need For Speed”!

439

Let me tell you. The view from the top of the world is simply awesome. Breath takingly awesome, literally. I had a feeling this was where I was going to end up today.

It was supposed to be a leg day. However I decided to change it up. I felt fast today, really fast. Three days off next weekend. So I get a cardio, leg, cardio all on rest days. Thats sounds promising, I think I’ll go with that for a while.

I awoke this morning from my usual broken sleep. Though about my leg workout but I couldn’t rap my head around it. I kept drifting toward speed. I just felt like giving’er shit, all out.

Did some stretchs as I drank my 1 1/2 liter smoothie. Some more stretching once I got to the gym. Hit the stairmaster cold out of the blocks. Started at level 13 and increased a level every four minutes to level 17. Held that pace until the 45 minute mark then level 18 and level 19 for the last four minutes.

The last ten minutes was all about surviving to the finish. Those lonely moments of eternity that have to be endured. These moments can not be shared, they are the intimate moments with yourself. When you discover what you’re made of. The moment when the weak minded cave under burden of exhaustion and fatique.

The moments that determine your destiny. The short lived moments in life. As you sit at the top and are able to look down. With a clear view of the road that lays before you.

I clocked a distance of 11.74 miles in sixty minutes. That is .05 miles short of last years best time of 11.79 miles. I can clearly see 4:30 minute miles on the road that lays before me.

I cannot see or feel an end to this journey of mine. I cannot stop nor do I wish to. I am about to do the impossible, simply because I was told I couldn’t.

Belief is the most powerful weapon we have. I believe I can do anything I believe I can do. When you truly believe you can not be shaken, your belief is your strength.

I do not know how great I can become. Nothing I do tells me I need to slow down. Everything I do, I believe I can do better the next time. Next weekend I will do 12 miles in less than sixty minutes.

Bigger Stronger & Faster one day at a time.

440

Sooooo…basically you ran up the tallest mountain in BC today huh? Damn you make me feel fat and lazy Streamline. I have got to force myself over to the cardio room more often. Great work Streamline!!