intofitness.net

I’m writing to announce that my personal fitness trainer, Murray, will be joining me on this blog. Over the next several days, Trainer Murray will be introducing himself to you. Together we’ll provide two unique perspectives about fitness: the voice of the trainee and the voice of the expert certified trainer.

We look forward to our writing partnership geared towards helping you achieve a level of health and fitness that you want, maybe even a level that you would have never thought possible.

Read on!

I know I’m just a novice runner, and maybe I shouldn’t be talking about medals in my very first race.  Maybe I should lean more to the side of realism, and just remove any ideas of getting a medal from my head.  But I’ve ALWAYS been like that for as far back as I can remember.  I learned it from my mom.  If there’s an activity to be done or something to know, she always said, “Why not be the best?” or “Why not do your best?”.  So I say, “If I’m going to race, why not race to win?”

Yes, I’m aware that my chances are slim.  But I don’t intend to go into this race resigned to the fact that I will lose.  I know the likelihood of getting one of the top three medals in the upcoming race is very low.  Last year’s winning results for my age division, ages 40-44 were as follows:  1st place = 18:30 (44 years old), 2nd place = 19:03 (44 years old), and 3rd place = 19:08 (43 years old).  My latest time seems light years away with a difference of 3 minutes.  No, I don’t think it’s humanly possible to shave three minutes off my time by November 9th.

But that is not going to stop me from trying.  Because in the course of trying, I make great strides and improvements.  Example: When I first ran the 5K distance, my time was in the 28-minute range.  I’ve now run this distance a total of five times, including today’s run.  My time today was 22:44, a difference of about 6 minutes.  

Belief is the heartbeat of success, the core to my success.

**I like my abs**

And yes, I’m going to save that e-mail for a very long time.

Other than a couple of weeks ago on NBC TV’s The Biggest Loser, I had never seen a really fat person do pull-ups. It’s so unlikely isn’t it? I mean how does someone who weighs in excess of 280 pounds with gravity acting on that mass pull themselves up over a bar? I know for a fact that it’s difficult to do.

Do you remember those physical fitness tests you had to take in middle school P.E.?  Never mind about the trauma of undressing in front of people in the locker room.  Maybe you were the type that looked forward to physical fitness testing: the sit-ups, the push-ups, the mile run, and yes, the dreaded pull-ups.  Were you the one that could do 15 pull-ups, and keep going and going like the Energizer bunny?  Were you able to do 80 sit-ups in three minutes and 100 pushups in the same amount of time?  I remember being envious of those athletic people in gym class.

As for me, I was the short, fat kid who couldn’t do anything, maybe 5 push-ups and 18 sit-ups on a good day.  The most humiliating thing was to go to the pull-up bar, knowing that it would take a huge effort just to get my hands on the bar, and then not be able to do a single pull-up.  Pretty much it was only the girls and the fat kids who couldn’t do pull-ups at that age.  Just one of the few reasons I hated P.E…

I just can’t believe what happened today at the gym during my workout.

I was getting ready to do a “negative” pull-up.  That’s when you jump up to the highest position you can just below the top of the pull-up bar, and let yourself down as slow as you can.  These “negative” exercises are designed to build up the strength to perform difficult exercises.  My trainer says that negative pull-ups help you to get better at performing the bench press, and obviously, better at doing pull-ups.  I’ve been doing this negative pull-up exercise for about two weeks now, maybe only three times total.

So I get my hands on the bars, and was just about to hang, when I sensed additional strength in me.  And then I actually pulled my head over the top of the bar!

Un-be-lievable!  I actually did a pull-up, and not just one pull-up, but a total of 16. My five sets of pull-ups were: 5, 3, 2, 3, and 3.  Wow.  These pull-ups were 42 years in the making.  I’m totally stoked.

I’m really enjoying the new “Power Phase” workouts my trainer (Murray) has me doing.  I think the terminology he uses is based on the Optimum Performance Training (OPT) model from his NASM Certification.  He’s taking me through the OPT Model for Sports Performance Clients — on the previous link, see the cool diagram at the bottom of the page.  Since I’ve worked with him the last four months, I’ve gone through the Stabilization and Strength phases, so now I’m learning some new workout routines in the Power phase.

What’s nice is that my workouts are only 8 exercises for each of three routines: Upper Body, Lower Body, and Total Body.  So far I’ve tried the Upper and Lower; today at the gym, I plan to do the Total Body workout for the first time.  The weight/sets/reps philosophy behind this phase is heavier weights at fewer reps performed in 3 - 5 sets.  Murray says I should expect to gain about five pounds in weight during this phase with about 1.5 pounds of it in new muscle mass.  He says the rest of the weight will be water weight.  What’s exciting about this weight gain is that he says I should also see my body fat percentage decrease.

**Don’t tell Murray: he doesn’t want me to be in the gym for more than an hour per workout, but I added an ab workout to the routines, so I’m in there for two hours at a time.**

I have to admit that it’s difficult for me to not to FREAK OUT about gaining weight.  I’ve already gained one pound above my previous limit; currently, my weight is 176 lbs.  I’ve been advised not to weigh myself every day, but I need my body weight to enter in the correct info for my heart rate monitor (HRM).  As a compromise, Murray said he would take weekly skinfold measurements with the calipers so I can measure my body fat percentage weekly.  I think this will ease my mind as I see the pounds go up on the scale; I expect some decrease in body fat.  Last week’s caliper measurement yielded 9.1% body fat, which probably means that if I were to take a hydrostatic measurement (under water), I’d probably be at around 7% body fat.  So granted, I don’t have much more fat to lose; I think the healthiest lower limit is 6%.

What’s new about my results just from two workouts is that I’m experiencing muscle soreness.  I think it means that I’m breaking down muscle fibers during the workouts, which should translate into new muscle growth and density.  To that end, I’ve also started taking a creatine supplement before and after workouts, as well as, ensuring that I eat a glutamine supplement with my post-workout protein shake. 

Along with the new workout routines, I’ve just started a running program.  So far I’ve ran two times, the latest run was last night for about 3.2 miles.  I completed the run just before sundown in 28 minutes, which is about an 8:45 min/mi pace.  I think that’s okay for a novice runner at my age.  I had some slight discomfort during the run.  My quads, hamstrings, and glutes were really tight, and limited my range of motion as I was running.  I did take time to stretch before the run, so I was surprised at the tightness.  I hope it goes away before my next run on Friday.

Per Joe Thorn’s recommendation, I’m trying out an electronic running journal called Running Ahead.  Although I like electronic journals, I only plan to use it for running.  I record my exercise in the gym in a traditional notebook journal called The Body Minder.

Now that I’m done with the TDP, I’ve set my sights on a new goal: to learn how to run.  I’m targeting two events to gauge my progress:

1. Shelter Island 5K - November 9, 2008
2. San Dieguito Half Marathon - February 8, 2009

So I went on my first training run yesterday.  I really hate running.  Anyone want to explain to me why I’m doing it and training for two running events?  Oh well. I need to have a new fitness goal, and I know I’m up to facing the new mental and physical challenges.  My wife and son say that I’m the most disciplined person they know, an inspiration.  I dunno about that, but I’ll take it.

I left the house, turned on my HRM and foot pod (both by Suunto).  The goal was locked in: down to the corner where LA | FITNESS is and back.  One way was about 2.5 miles.  Ambitious?  Maybe.  Crazy for a first run?  Probably. Doable?  Most definitely.  I figured that since I just finished riding 100 miles on a bike last week that my body could handle a measly 5-mile run.

Surprisingly, it wasn’t that bad.  Breathing was good.  Stamina was good.  Legs were good.  I was pleased with my times as well.  I finished the first 2.57-mile lap in 21 minutes with an average speed of 7.3 mph, and then took a five-minute break before heading back home.  For the way back, it took me 23 minutes with an average speed of 6.7 mph.  The last time I ran this type of distance, it took my 45 minutes to complete 3.5 miles, so this is a big improvement.

To remain positive about this endeavor, here are three things I liked about the run:

1. My shoes were comfortable.
2. My times were faster than before.
3. I didn’t have any problems with breathing or being out of breath.

Only five months of actual time in the saddle, not including the time in the gym’s spin class - not a real bike.

Four months of training with Trek.

One year of lifting weights and dropping almost 80 pounds.

All leading up to one day on October 5, 2008, the Tour de Poway.  

6 hours of unbearable agony, LOL.

100 miles all over North County San Diego.

I don’t even remember falling fully asleep the night before.  I must have been too excited and wound up for the race.  So who knows how many hours of sleep I actually got.  Note to self:  next year, take some Melatonin to help relax and get drowsy.  

Woke up at about 4:00 AM to eat my usual:

• 2 cups Honey Bunches of Oats with almonds, 5 ounces of water, 4 ounces of fat-free milk
• 2 packets of Quaker Oats instant oatmeal
• 2 scoops of BSN True Mass protein drink with 10 ounces of fat-free milk

With my bike and other gear already in the car, all that remained to prepare were my bottles and race food:

• 24-ounce mixture of water and 2 scoops of Hammer Nutrition Perpetuem (2 bottles)
• 24-ounce mixture of water and 2 scoops of Hammer Nutrition HEED (1 bottle)
• 24 ounces of water
• 6 Clif bars (planned to eat 4 of them)
• Extra 2 scoops of Perpetuem
• Extra 2 scoops of HEED

Early morning last-minute stretching

My “team” (wife and son) and I arrived at the staging area at Aubrey and Midland Road at 6:00 AM.  After we parked, I attached my front tire, and then checked the air pressure on both tires, filling them up to 120 psi.  Did some stretches, and then a little check ride in the parking lot.  At 6:45 AM, I brought my bike to the start line and waited with about 2000 other cyclists for the official start to the race.

At 7:00 AM we were off.  I almost fell off my bike because we were going so slow at the start while some idiot in front of me stopped in front of me to wait for a friend.  After I brushed that off, I headed out with the massive peloton down Midland Road towards our first left turn onto Poway Road.  Our first challenge, to negotiate the climb up Highway 67 to Ramona.

Waiting to start

I finished that one and only large climb in the first half hour of the race.  My first thought at the top was:  ”Is that it?”  I had done much tougher climbs with the Trek group.  Thank goodness for that.  

For the next several miles, I rode on the wheel of the bike in front of me, drafting at speeds of 28-31 mph pretty effortlessly.

Around mile 40 as I left the second aid station, my right knee started acting up with a previous injury.  The tendon on the right side of my knee cap really started to hurt, especially on the downstroke of my pedaling when my right leg was at its straightest.  So I had that goin’ for me, yippee, a nagging pain in my right knee with 60 miles to go.

By mile 60, my energy level was a little low.  I decided not to mix my extra HEED electrolyte powder.  I figured since the weather was a little cool I didn’t need the drink.  I wanted to “save” my calories for the carne asada burrito I was planning to eat in celebration after the race.  Note to self:  next time, even if the weather is cool, mix the electrolyte drink anyways.  If you’re riding for six hours, you will sweat a lot, even in cooler weather.

During the last 10 miles in excruciating pain

With fatigue setting in, I had slowed my pace considerably to an average of about 15-17 mph, and I was unable to sprint fast enough to catch the wheel of riders in front of me to catch a draft.  So I was pretty much on my own for the last 40 miles.  I wasn’t sure if I was going to meet my goal of finishing under six hours.  

With 10 miles remaining at mile 90, I began to cramp in my right quad.  It was excruciating; I immediately regretted not mixing that electrolyte drink.  At about the 5 hour 20 minute mark, I realized that I need to pick up the pace and go about 18-20 mph if I wanted to finish in under 6 hours.  But that nagging right knee and now muscle cramps were hindering me greatly.  The pain when I straightened my leg at stop lights was unbearable.  Luckily, I didn’t hit that many more lights as I made the final stretch down Ted Williams Parkway to Pomerado Road.  And when it came to stop signs, I simply just rode right through them so I wouldn’t have to stop and straighten my right leg.  Fully ignoring the pain, I mentally charged forward and increased my speed.

When I made my final right turn on Aubrey, I could see Maria and Tony a little beyond the finish line.  I sprinted for it, took my hands off the handlebars, and raised both arms as I crossed the line at 5:56.  Yes! I met my goal.