FORGING IRON | WEEK 16

An unintended "light" week this week, when I really can't afford any of those right now. I'm feeling that marathon goal time slipping away, but hopefully the next few weeks can get me back on track to my goals.

MONDAY

Strength - Upper Body

Hit the ground running this week with a great upper body session with David. I have a fitness photoshoot this week, so I gotta make sure I am as muscular on top as I can possibly be. Granted one workout won't changes things one way or another, but I doesn't hurt to get one more in!

Part 1

  • Rowing (5 minute warm-up)
  • Seated decline cable row
  • High pulls with plate

Part 2

  • Cable rows
  • Push-Ups
  • Tricep dips

Part 3

  • Pull-Ups
  • Close grip lat pulldown
  • Wide grip straight arm pulldown

Part 4

  • Single arm dumbbell rows
  • Dumbbell shrugs

TUESDAY

Running

I have really gotten off of my original marathon training plan, and it sucks big time. I need to get back into a rhythm since the race is a few weeks away. I'm not feeling as confident as before that I will hit my goal time of 3:45:00 but it won't be for a lack of trying. It will be for a lack of proper training.

It's been awhile since I did a Fartlek run, so that's what I did today. My fast intervals were around 6:30/mi, followed by slow intervals of around 9:00/mi and some walking as well. The ultimate goal for me during these interval sessions is to not have to walk to catch my breath, but that will come with time. These sessions are great at increasing my lactic threshold and will benefit me on the slower, more evenly paced runs.

Strength - Core

Things got weird with Deano today.

Kidding, but not really kidding. I started to get seriously bad cramps in my hands right from the start of our session together. She had me doing hanging leg lifts, which were fine, but when I would come down from hanging on the pull-up bar I could feel my forearms tighten and then my fingers would lock up in my left hand. It didn't hurt, but it was seriously weird and a little scary to have my hands lock up. Shaking them out and massaging my forearms helped, and we moved on to something less grip-intensive, but damn that was weird. I'm probably just dehydrated or lacking some vitamins or nutrients.

After that we moved to incline crunches with a medicine ball, and I'm happy to report that Deano can not only count correctly, but she's able to catch a medicine ball and toss it back to me. Pretty incredible stuff!

The rest of the workout included planks, weighted "snow angels", and bicycle crunches.

Solid day of training!

WEDNESDAY

Rest

Woke up this morning and my phone would not turn on.

It's been crashing on me randomly for the past couple weeks, but I was always able to get it to turn back on. Not this time. It had been charging ALL NIGHT, so it's definitely not the battery. I took it in to Verizon and they had no clue. They assumed I was an idiot and thought it was a dead battery, so I wasted an hour while they tried to charge it. Then they told me to take it to Apple.

I spent the entire day without a working phone before going to the Apple Store in the evening, and waiting two hours for a service appointment. Luckily it RANDOMLY turned back on while I was waiting (definitely think it's some kind of Apple conspiracy with that timing) and the tech was able to do a factory restore on it and get it working again.

It's a band-aid fix for sure, but I desperately need for it to last me until my iPhone 7 Plus arrives. Not having a working phone is like losing an entire arm to a wood chipper, except worse.

THURSDAY

Photoshoot (Vistory)

I had the awesome opportunity this afternoon to be a model for the fitness apparel company Vistory Fitness. We had the photoshoot at my gym from 12pm - 4pm, and I went through a lot of different exercises in order to best model the various shirts and tanks that they sent. I did curls, battle ropes, upright rows, squats, jump rope, lateral raises, tricep extensions, cable kickbacks, dips, and on and on. I actually got a pretty good workout in and there are a bunch of good pictures that I can't wait to share.

Strength - Full Body

The photoshoot ended at 4pm, and my session with Jahmale began at 4:05pm.

No rest for the wicked, I guess.

I was pretty shot right from the get-go, since I had been "working out" for a few hours before that, and Jahmale made sure that I would be a whimpering pile of man flesh by the end of the day. Oh, and I didn't even have time to eat lunch or dinner before the workout, so yay me.

We started the workout with a superset of kneeling military presses, push-ups, and pull-ups. From there we moved to a couple rounds of weighted walking lunges, before finishing up with deficit pause squats.

I'm fucking exhausted.

FRIDAY

Running

My goal for today's run was to not stop, and finish with an average around 8:00/mi.

Well I didn't stop and I ran 6.2 miles in 49:52, which averages out to 8:00/mi.

Boom.

SATURDAY

Rest

I am a lazy POS sometimes.

In case you don't already know, I am a MASSIVE Alabama football fan. And since today is Saturday and football season is underway, that means there's a game on today. And not just any game. We are playing the Ole Miss Rebels (or Black Bears or something, they changed their name because the old one was racist) on the road. Not only that but we are starting a true freshman at Quarterback. That means that like, 9 months ago he was worrying about high school finals or something, and now he's about to have 60,000+ drunk, angry rednecks screaming at him.

Anyways, I had planned to get a nice long workout in this morning, but that didn't happen. Then I drove over to St. Petersburg to spend some time with my girlfriend and her son, before driving back to Tampa to watch the game. I had hoped it would be a relatively uneventful game where we would destroy them and I could tune in and out as I pleased. But no, it was a fucking nail-biter right to the very end, so no workout for me.

But hey, we won. We went into that environment, having lost to them the last two years, and beat them on their own field.

Roll Tide.

SUNDAY

Running

I spent the first half of my Sunday stuck inside my apartment, because I had some work to get done, but also because there was the usual afternoon monsoon going on outside. I was actually in my running clothes all day, waiting for the exact moment that the rain stopped so that I could get some miles in.

This run really, really, really sucked thanks to the ungodly amount of heat and humidity. I mean, yeah, I was the dumbass who decided to go run immediately after big rain storm in the middle of September in Florida, so I can't be too surprised. I was sweating so much that I actually ran out of my electrolytes (hasn't happened in a long time), and even my shoes were soaked. I was able to wring the sweat out my socks, just to drive the imagery home even further.

WEEK 16 SUMMARY

Not sure if it's life getting in the way, or general physical and mental fatigue, but I'm not happy with my training recently. I need to be getting a lot more sessions in. It's been WEEKS since I swam, and over a month since I had an outdoor cycling session. Not good at all. It's times like this that I reassess my goals and get back on track, so hopefully this is a wake-up call and I get back to the routine I expect from myself.