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Post by nxp on Feb 21, 2016 4:48:59 GMT
Just an updiddy for the official 1yr anniversary of Project NXP kicks his own ass:
Official weigh in/body composition/blood and medical crap that our hospital does for employees -
Weight - 172 (3 lbs off starting weight)
BMI - 24 and change
Bodyfat - 8% (dude did a double take and went and got the pinchers), down from 20%
Bad cholesterol - stupid low
Good cholesterol - up
Triglycerides - stupid low
So, yeah - I'm a little bummed that I'm not higher in weight, but there's got to be some give/take with the amount of cardio. My work friend who has the luxury(?) of being single with copious amounts of gym time managed to crawl into "obese" while holding 14%BF. Dude's a little monster, I joke with him about it all the time. Per his response, his version of cardio is picking up weights faster. Overall, super happy with the diet change, exercise, and I'm finally getting some worth while sleep. Now to see about getting those numbers up/down as needed.
Half marathon scheduled for April.
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Post by dannusmaximus on Feb 21, 2016 15:35:24 GMT
Pretty damn impressive, mister!
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Post by kutter0311 on Mar 5, 2016 7:07:27 GMT
Jesus, I haven't been 8% since high school(working @ McD's took me up to 10% in the first few months)
Despite staying 165 (+/-3) up until I broke my leg, body fat fluctuated a little. Not Horrible.
With spring coming, I need some new running shoes. Even just a lap around the block before work is a start.
NXP, don't sweat the gains. Better to be wiry with endurance than bulky.
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Post by nxp on Mar 5, 2016 22:00:56 GMT
Jesus, I haven't been 8% since high school(working @ McD's took me up to 10% in the first few months) Despite staying 165 (+/-3) up until I broke my leg, body fat fluctuated a little. Not Horrible. With spring coming, I need some new running shoes. Even just a lap around the block before work is a start. NXP, don't sweat the gains. Better to be wiry with endurance than bulky. Yay cardio - it's rule one, yo. Get yourself down to either FleetFeet or Run Away Shoes, they'll sort out your gait/feet and get you into the right shoes the first time. If it's something you will do, and make yourself do - get the right shoes the first time regardless the cost (but don't be afraid to tell them they're off their rocker if they're suggesting 150+ dollar shoes - you should EASILY be able to find something in the 100$ or so range. And if you do find something you like and still don't like the price, remember the brand/name and hop online to look for last season's model, it's usually in the 60's). I think I have enough Scottish in me to classify as "wiry". I'll need to check ancestry on that one, but yah - still need to hold on to the little weight I've got and at least try to maybe sorta keep it going.  Off to run a 10miler, programming and all that jazz..... |
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Post by kutter0311 on Mar 7, 2016 6:02:38 GMT
"still need to hold on to the little weight I've got and at least try to maybe sorta keep it going."
To maintain functional strength, lift, carry, and throw things often throughout your day. I move a few tons a day, according to my scale tickets!
170's is a good weight, much more and the joints complain too early...
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Post by nxp on Apr 16, 2016 2:50:33 GMT
HM next weekend - woooooooooooooo! Taper has started (okay, it'll start after my last long run tomorrow, I promise), looking at training logs I'm golden for a sub 2, with adrenaline and crowd effect I hope to be sub 1:50, aiming 1:45. Something about missing the moon for the stars or some junk. Garmin don't lie, trust the plan and the watch. Also - Public service announcement: National Bike Challenge starts on May 1 - What is the NBC (other than the obvious)? Head over to here: nationalbikechallenge.org/Get on your bike, log some miles, update, and win free shit! Best part, you can get healthy doing it! (I also don't have to listen to whiners complain about their knees hurting, because it's a bike thing and not a running thing). If any one's interested, I can figure out how to set up a private group for F&L. If anyone's on STRAVA, it has API's to link activities so you don't need to do anything once you've authorized it from NBC's side. Future running fun that's coming up - a Cheese Chase (oh WI, you silly goose...), a HM Trail Run around one of the most wicked area's of WI (Devil's Lake for those that like to Google), and Tri's scattered all over. Gonna be an active summer! |
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Post by nxp on Apr 25, 2016 0:59:39 GMT
Achievement Unlocked - Half Marathon, 1:43.20. Good for 95th overall, 16th in division. Felt good; strong, but didn't run the tank dry on the sprint. Might have been good for less, but that's for another day.
Now on to hill training for that trail HM in July. That one's gonna kick my tail all over the hillside.
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Post by nxp on Jan 13, 2017 4:02:01 GMT
Deja Vu? Spring repeat on the horizon - logged ~2200mi in 2016, looking to go 2500+in 2017. Lighter. Faster. Stronger. Lace up kiddos, clock's ticking...
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Post by nxp on Apr 19, 2017 3:46:01 GMT
Race is knocking at the door - have over 1000mi since Jan 01 on feet, been through 3 pairs of shoes, now entering lean and mean mode. Would be nice to go 90, numbers say it's possible...
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Post by scbrian on Apr 19, 2017 17:55:42 GMT
NXP - I dont know if I asked before, but are you an ultra-runner?
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Post by nxp on Apr 21, 2017 23:45:51 GMT
NXP - I dont know if I asked before, but are you an ultra-runner? I'm not - ultra's are one of those things I'm still trying to wrap my head around. It's very different from road/track racing, it uses a whole different way of thinking, time management, etc. I think they look wonderfully fun on the video's, but the video's don't show all bits and pieces that go into an ultra - usually just the aid stations and some cool footage. I did follow Barkley this year just to see some of the usual crowd get stomped (Gary's finish was a little heart breaking, but that's the breaks). I'm more of a road guy for now - I hope to hit Boston in 2019 (I'd go for '18, but I'm not racing a fall marathon up here in Aug - that's just murder), but in the summer I like to do trail races for fun. They're so low stress, I guess like a mini-ultra in a way. Just with less food and hoopla. |
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Post by scbrian on Apr 23, 2017 17:58:25 GMT
Gotcha - was looking at your numbers and wondering. I have a friend that's an ultra - your right, it's a completely different mindset (Personally, I think insanity plays a role)... Good luck and keep kicking ass! |
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Post by LowKey on Apr 23, 2017 18:28:22 GMT
I don't know, if what I read about it was accurate I think I could actually enjoy ultra, whereas a normal marathon looks like boring self inflicted torture to me.
Just to make sure I'm on the same page regarding ultra as the rest of the world;
Ultra is longer distances than normal marathons, run on trails and/or off road through more natural surroundings, with more of a run/trot/walk/run/trot/walk pace as opposed to standard marathons where you do the 26.2 miles on pavement in a pack of other runners at the best pace you can maintain, yes?
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Post by scbrian on Apr 24, 2017 0:32:28 GMT
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Post by dannusmaximus on Apr 24, 2017 3:07:34 GMT
Ugh. This talk of marathons and ultra marathons. Madness. MADNESS!!
But, fitness is important, and I'm in a little bit of a rut at work as far as working out, so I will now attempt to get a 'competitive' score on the pre BUD/S fitness test. Because NAVY SEALS, RAWWWWWRRRRRRRRRRR!!!!!
Seriously, though, I've been wanting to take a break from weights and this is all body weight stuff with cardio thrown in. Here are the current MINIMUM standards for the Navy SEAL entry physical:
500 yard swim: 12:30
Pushups (2 min): 50
Sit-ups (2 min): 50
Pull-ups (2 min): 10
1.5 mile run: 10:30
You'll notice I showed the minimums, which are basically not even considered for guys trying to get a spot to go to BUD/S. The COMPETITIVE standards are as follows:
500 yard swim: 8:00
Pushups (2 min): 80-100
Sit-ups (2 min): 80-100
Pull-ups (2 min): 15-20
1.5 mile run: 9-10 minutes
We had to do an annual swim requal for my department water rescue team recently, and part of that includes a 500 yard swim. My time was 10:08, and that was dry-fired - - I had not swum laps for months, and I wasn't really rushing, just a steady pace. Plenty of gas left in the tank after I was done. Frankly, I swim better than I walk, so that's not something I really have to practice for. Based on past performance, I am dead positive that with a couple of pool training sessions per week I could swim a 'competitive' 500 yard time in a month or so. Getting to a pool, however, is sort of a pain in the ass, so I will probably NOT do that. For now, I'm considering my 10:08 my official BUD/S 500 yard swim time.
As for the rest of it, my buddy and I did that today at the fire station. My initial numbers were as follows:
500 yard swim: N/A
Pushups (2 min): 55
Sit-ups (2 min): 59
Pull-ups (2 min): 12
1.5 mile run: 12:48
Honestly, I wasn't too disappointed. You only get a 10 minute rest after the swim, a 2 minute rest between each of next 3 events, then another ten minute break before the 1.5 mile run, so you're keeping your heart rate up the entire time. I was pretty smoked after I was done with the whole thing.
As far as the pushups and situps, we are going to use one of the pyramid programs available online to train for those (hundredpushups.com is one example). We'll do those programs when we're on shift, and every few work periods do a max-out test. I've used those online pyramid programs before, and based on past use my pull ups and situps numbers should progress fairly rapidly.
Pull-ups are a different story. My elbows do NOT like pullups anymore. I may not do any additional training at all for those, and just do them during our retests every few weeks. The additional exercises might help them, might not. I think I can probably stack 3 more of those together for a 'competitive' score if push comes to shove, but we'll see.
The run is a different animal. I am NOT a fast runner. My standard pace is a 9-10 minute per mile lollygag for 3 miles or so. I was about damn dead after doing the 1.5 in the shitty time I got. My plan is to start working intervals on the treadmill, and lose some damn weight to boot. Taking off this extra 10-15 lbs I packed on over the winter should help with that, but I'm not particularly optimistic that I can even meet the minimums for the 1.5 mile run (I would need to knock well over 2 minutes off my time to do that!), regardless of how much I train. If anybody has a suggestion for interval training to help with that, I'm all ears...
Progress reports to follow!
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