![]() Thought I would jump on quick and let you all know, you being, whoever you are that reads this. I have set a new goal for myself for running. Well it is really two goals in one sooo part one is this: Run a total of at least 40kms a week. Part two is a more long term goal Run 21.54kms by August 15th Oh and also I have increased my run to a 10k run which I have done twice now before that were 6 and 8. Feeling frickin awesome but I think I still have a way to go so that I can get my recovery completed. Also I busted my knee up a bit jumping rope in the garage :/ Thanks for reading and if you have any tips training advice or just want to say you either are supporting me or hate me leave a message down below ;)
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![]() So this is the run I have now started to do with my coworkers. It is between 4.9 - 5 miles. We ran this for the first time today and I am so proud of what my running team has accomplished. Our times were as follows 58:49 for me (Still recovering from hamstring injury) 1:00:24 For Ashley and the big guy Darren finished off at 1:01:24 (First time running this distance) WOOOOOO feeling proud and excited to have such a great team around me that is willing to push themselves and push me to do better.
Can't wait until this injury is something of the past and I can move on to a better place in my fitness. ![]() So in all the excitement of training, I pulled my hamstring. Nothing too serious but it has slowed me down but not held me back. Training is still going well but I think for now I will have to extend my eight week program to a 10 week program. That said, my running has slowly been increasing since my injury on the first weekend of my program starting. I have not gone for any runs over 6k at this time but plan on doing eight tomorrow. No new record time will be set in this run, its more just to test out the leg and see how I feel if I can push harder. Weight training is going great!! I am so glad that I have been able to incorporate it into my program and will shortly be adding yoga in on a few extra days when I have a chance to do so. Also I have not updated my diet yet so I will be posting it in the days to come once I sit and figure it out fully. I do have a program that I am using from Trevor Linden - Club 16 out of Burnaby that I really should get on, considering I am paying for it. The last thing to touch down on is my Muay Thai training and that has been nothing but amazing. A special thank you to all the people I have a chance of working out with at Stand Up Muay Thai for making me push harder every day. So that all being said, thanks for reading, any comments you have are welcome below, also for anyone looking to start training a little more explosively with sprints and running here is something to consider reading, an article on how to prevent and treat hamstring injuries. http://www.coreperformance.com/knowledge/injury-pain/hamstring-strain.html I never really knew what it was to have a great training partner until I had one. A lot of people have someone that they will usually go work out with and having a gym buddy is great. BUT, it is not the same as having a great training partner.
Here is the difference between the two (for me) A gym buddy: Someone you go to the gym with A friend you run into at the gym Someone who is there to spot you A Training Partner: Someone who makes sure you aren't slacking at the gym Will meet you at the gym and won't sit around waiting for you to show up Will not only spot you but help you develop your gym plan Someone that has similar goals to you and will help you keep focused on your own Now I am sure that many people have their own opinions on if they are the same thing or what one is and the other isn't but its me writing it so it doesn't really matter because this is how I see it. A training partner is someone that really does want you to train harder, be stronger (or faster in the case of my running partners) and overall be a better athlete. I can say I have some of the best training partners around me. At Muay Thai my best friend Mirza pushes me to get better. When I am doing my strength and cardio Darla is the best person to have around. She is half my size but kicks my ass in the weight room and she recently has come out to some of the strength and cardio classes at Stand Up in Coquitlam. And recently my newest training partner for running Ms. Ashley, who is determined to be in top shape for the summer. There are many more people that I train with in many other aspects but these three have been huge contributors to my recent and past success. So while it is great to have a great gym buddy, try to find an even better training partner that understands the struggles of what you are trying to achieve and they will help you get better at what you are doing. It will help you go further, push harder and makes you not want to give up. ![]() So I came back from Cuba and had only worked out twice while I was away (not including swimming and dancing) and I set myself back. Below all my vitals and a good portion of my measurements will be included. My Goal is not numeric, my goal is to feel better about the way I walk around. The following eight week program is a program that I have created for myself to help me train to get better at the things I love to do such as running, Muay Thai and weight training. There are four measurements I am going to include those are chest, waist, hips and thigh. There were many factors contributing to it being extremely high but I'll also include my BP and weight. VITALS AND MEASUREMENTS (This is me currently) Weight : 251.8 LBS Height: 68 Inches Body fat % : 34.5 % (Fat Mass = 86.9 lbs Lean Mass 164.9 lbs) Blood Pressure: 185 over 96 Chest 49 inches | Waist 44 inches | Hips 41 Inches | Thigh 24.5 Inches SEVEN DAY PLAN: (weeks one and two) Saturday to Friday Saturday : Muay Thai strength and cardio training (Battle Ropes, Tire flips, ladder drills etc) Sunday : Long Distance running 15 km Monday : Muay Thai class Tuesdays: Short run 5km / weight room training: 3 sets of 12-15 rep Squats | Lunges | Sumo Squats | Deadlifts Chest fly | bicep curls | Shoulder press | Tricep Dips Wednesday Muay Thai Class Thursday: Track training (sprints/Intervals) / Weight room Training Deadlifts (single leg) Weighted step ups | jump squats ** Leg Extensions | Lunges ** Leg Curls Lateral Pull down | Dumbell rows ** Pulley Rows TRX rows (8 close grip/ 8 wide grip ) TRX Chest Fly | TRX Pushups | TRX Mountain Climbers ( 8 8 8 ) ** Friday: Rest day will include a short jog in the park 15-20 minutes All days with Running will also include ab workouts as listed below in 30 second intervals: Crunches | Bicycle kicks | flutter kicks | Russian twists | Oblique Twist ** Super sets ![]() This was me 1 year ago. While I may have been smiling on the outside I was not in a good mindset. I was constantly eating, sweating from sitting, and would tire after a short run to catch the bus. Maybe some of you can relate to some of those moments. This was my highest in weight and one of my lowest in life. That was a different time in my life. Now I am a new man. From eating right to diet and exercise regularly. I am an active Muay Thai practitioner and assistant instructor at Stand Up Muay Thai in Coquitlam B.C. (I'll throw the sites down below) I weight train out at Club 16 in Burnaby B.C and when I am not doing that I am with my co-workers to achieve success through fitness goals. The reason I am doing this blog is so that I have some kind of memory of the process, so that folks can relate to what I have been through can look and say, "He did it, I can do it too." www.bcstandup.com |
Author- Currently Under Maintenance - - Newly Addicted Fitness Junkie - -Runner - Martial Artist - Workout Buddy - VanCity 604 - Archives
May 2015
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