Tag Archives: workout

Dear Tony/P90X, Day 74: Yoga X

Dear Tony,

Just got done with P90X and I’m waiting for my freshly-cooked green chicken soup to cool down so I can get something resembling dinner for the first time this week.

Last four days with P90X:

  1. Workouts starting between 4:30 to 5:30 instead of 0500 start time
  2. Eating meals has become an issue the last few days. Completely skipped breakfast on Tuesday and didn’t get anything until after Cardio X.
  3. Very little “dinner” after workouts.
  4. Sleeping like a baby though, with “bedtimes” being earlier than usual (9-9:30 p.m. vice 11-11:30 p.m.)

I really need to stress eating because that was part of the reason I DNF’ed last Sunday. So I need to set a goal of eating three full keto meals over the next two days. Scratch that: gets three full-sized meals (of any kind) over the next two days.

To recap the last two days:

Shoulders and Biceps/ABX: I treated this workout the same as Shou/Bi/Tri on Monday: pace yourself on the first set, then max it out on the second set. I got the best numbers I have ever got on this workout, and got the burning arms to match. Still kind of glad to see “The Gun Show” for the last time on the P90X Lean Cycle.

Ab Ripper X: At this point it’s about powering through it so I can finish. I still work the core and the gut as much as possible during the workout, but man…what a grind.

Yoga X: No heart rate monitor today, and no pushups for the basic warrior/advanced warrior poses (too much ‘Gun Show’ this week)…just focusing on engaging the core, breathing, and focusing on the moment. I am bowlegged enough that properly executing the crane and plough stances will be a challenge…but I’m not going to stop trying.

P90X will be a part of my “five o’clock world” through Sunday. The next three days will be runs in the morning (4 tomorrow, 5 on Saturday, and 13 on Sunday) with P90X starting no later than 5:30 p.m. Depending on how I feel on Sunday, I will push for X Stretch in the late afternoon/early evening.

Green chicken soup: chicken drumsticks, two 32oz. boxes of chicken stock, about a pound of broccoli and cauliflower, a 14 oz. can of okra, chicken seasonings, chicken flavors, salt and pepper, parsley leaves and bay leaves. Yum yum.

Se you next time, Tony!

Dear Tony/P90X, Day 72: Cardio X

Dear Tony,

(Note to readers: Do NOT try this at home)

I was all kinds of lazy today. This is supposed to be Taco Tuesday, which means tacos chorizo y huevos for breakfast, and ground beef tacos with queso tacos and Pace Picante sauce for lunch and dinner. As of this writing, at 6:20 p.m. I have not had a solid meal all day. I am living on my fourth cup of coffee, and I have eaten handfuls of rice crackers, raisins, mini-chocolates, pigs’ feet, and Kawamata olives.

Today was Cardio X, and I was able perform without crashing. My heart rates were behind the curve for the yoga sequence, but as good or better for everything else. I also measured my heart rate immediately after the core routine was finished, instead of hitting “pause” on the DVD player, and got a high of 61 bpm. My bpm for keno wasn’t bad, considering I had to go check the phone first before I measured my heart rate.

BPM Scores: yoga-58 @ 27:20/kenpo-57 @ 18:06/plyo-68 @ 10:53/core-61 @ 3:43.

Tomorrow I am going to run the Ranieri 4, so P90X will be an after-work event for the third straight day. Hopefully I will have two full meals for Shoulders and Arms/ABX.

See you next time, Tony!

Song of the Day: Donald Fagen/”New Frontier:” Taking your girlfriend for a makeout date in your folks’ nuclear fallout shelter…a kinky idea by the former lead vocalist of Steely Dan. This song doesn’t fall too far from the Steely Dan tree. From Genius

“On The Charlie Gillett Show on London’s Capital Radio in 1988, Fagen said:

You’ll hear a little blues guitar played by Larry Carlton, and it’s kind of a track reflecting the spirit of the times. The storyline is basically about a bunch of kids who have a party in a fall-out shelter while their parents are away for the weekend.”

See? Told you so…

Dear Tony/P90X Day 69-71

Dear Tony,

Saturday was Kenpo X. I couldn’t find my heart rate monitor, so I just focused on pushing myself: working the hips with the punches and kicks, engaging the core, and breathing.

Yesterday, my lack of fueling on Saturday and my too-fast start caught up with me about mile 7 on yesterday’s run. I should have done X Stretch as a punishment for my DNF…but, grocery shopping and Merseyside Derby (sans crowds and “You’ll Never Walk Alone”) and then I ate dinner at 6:30 and fell asleep two hours later.

Just got done with Chest and Back/ABX. I did most of my pushup routines on my knees but made myself work the chest. Still feeling it across there as I type this.

I am using a heavier band on some of the exercises where I can use them, but damn, I could use a set of dumbbells.

All that being said…you were right Tony: pace yourself the first half, max out the second set. That’s exactly what I did. Oh, yes…talk about muscle confusion.

Whether I get my ass out of bed at 0500 or right after work…see you next time, Tony!

PS: Yes, I have been doing Ab Ripper X. At this point, it’s not about the numbers, it’s about pushing myself through the whole damn thing right after whatever workout I just wore myself out doing. Endurance now…six pack later.

Song of the Day: Elvis vs. Junkie XL/”A Little Less Conversation:” I discovered this remix of an Elvis Presley golden oldie during a Nike soccer commercial series way back in the aughts. Loved it so much I bought the single CD. I discovered the full original version during the movie Oceans Eleven (where have ye gone, George Clooney?) I love how the two sets of guitars are dubbed in.

From Genius: “Originally featured in the Elvis movie Live a Little, Love a Little and its soundtrack album Almost In Love, “A Little Less Conversation” was a minor hit upon release, peaking at #69 at the Billboard Hot 100. Then when it was featured in the Ocean’s Eleven soundtrack in 2001, Dutch DJ Junkie XL did a much successful remix that effectively put the song in the higher echelon of Elvis hits.”

 

MCM 2020: Nitro?

Okay maybe it wasn’t that fast…

Okay, dinner last night was a Whopper meal with a 24 oz. Coke, onion rings, and chicken fries. Dinner came about ten-plus hours after breakfast (7:30 Saturday morning to 5-5:30 Saturday night). Not much else to eat but junk food after that until bedtime, about 10-15 p.m.

Reveille went at 0400. I Chobani yogurt plus about a bottle and a half of water. Since I was driving out to the base, I did my Saunders cycle on Kenpo X as soon as I got dressed (about 0420).

I made it onto the base at 0452. At 0454, I realized I forgot about my bottle of Ucan Hydrate. Running without it was not an option, so I burned fifteen minutes going back home to go get it. One more set of stretching and I was off at 0525.

I was worried about the threat of rain this morning, so I wrapped my smartphone in Saran Wrap for the run. It would be dry, but MapMyRun’s voice box would be muffled. I had no idea what my splits were until I finally got rid of the Saran Wrap just after mile 8…when the sun came out.

Did I go out too fast? 10:57 is one of the fastest opening miles I have ever done, so that may have been it. What I should have done is aim for an 11:30 first mile and work my way down from there, or at least aim to maintain that pace.

Looking back at the elevation of my run, from Mile 8 onward is a slow but steady upward climb. I  know the 10 mile loop starts to climb before the runway near Test Pilots School, but I didn’t know it was a gradual uphill all the way back to my starting point at Drill Hall Gym. Mile 8 thru Mile 11 would have been about three miles of climbing.

Would. Have. been.

I started losing momentum around mile 7, and then mile 8 I knew if I could just make the climb the course would plateau out and I could build up momentum for the run up Cedar Point Road. Unfortunately, a clear voice at mile 9 announced a thirteen something split. By then I was just running through mud, or so I felt.

As I passed the Marine Aviation Detachment HQ, I felt there was no way that I was going to do anything worthwhile, trying to go up Cedar Point Road’s mile-plus long climb from the entrance road to the Drill Hall to Gate Two and back. Not happening…not today anyway.

Just past the NAWCAD Building, I slowed to a power walk. I gave no thought to a Marine Corps shuffle and trying to find a second wind. Hiked back to the Drill Hall parking lot, and as soon as MMR called out “ten miles,” I crossed the “finish line.”

So, today’s life lessons:

  1. Proper nutrition as well as proper hydration the day before a long run. Keto or no keto, there was no excuse for me to go ten hours between breakfast and a late lunch.dinner, then nothing to eat between 6:30 last night and 0400 this morning.
  2. Aim for a twelve minute pace to start on the long runs, then work to gradually get faster. The Pax River ten-mile loop can be flat in places, but it does climb near the end. Also, start at a pace you can handle.

 

Postscript: Bad eating habits. Did not Finish, Still lost three pounds.

 

Song of the Day:

Foo Fighters/”My Hero:”  

“(Lead singer/guitarist Dave) Grohl has claimed he didn’t have any rockstar rolemodels growing up. This song is a tribute to those he did look up to: the everyday people.
The sentiment on this track is simple. You don’t have to be rich, or famous or successful to do something good or heroic.

“As with many Foo Fighters songs, fans have tried to appropriate the lyrics to Nirvana frontman, Kurt Cobain, but Dave insists that they refer only to the average man on the street. Whatever the case may be, “My Hero” was still a top 10 rock smash.”

George Harrison/”Got My Mind Set on You:” From Genius:

” ‘Got My Mind Set on You’ was originally sung by James Ray in 1962.

“In 1987, George Harrison covered the song for his album Cloud Nine and his version topped the Billboard Hot 100 and Adult Contemporary chart. It also peaked at #4 on Billboard’s Mainstream Rock Tracks chart.”

Eddy Grant/”Electric Avenue:” From Genius

“Guyanese-British singer Eddy Grant’s seminal response to the 1981 Brixton riot; riots that were themselves a response to the high level of unemployment among the Caribbean immigrant population of Britain at that time.

“Throughout the song, Grant goes against the demonized account of rioters popular in the British media, instead painting a picture of poor, jobless “warriors”, struggling to even feed their family.”

 

Marathon Training During COVID-19/Throne

iStore 4: six and a half hours later…

After being in the throne room doing a No.2 on and off for an hour, I lost the “magic hour,” that period of time when I am prepped and motivated for a scheduled run. At 0530 I put off today’s run until 11:30 a.m.

Generally, the “heat of the day” takes place around 4:00-ish. However, the late morning was quite warm for being the last day before the First Day of Summer. Not any crushing humidity, but warm enough where I was glad to suck down a couple of bottles of water prior to stretching out at 11:10.

Speaking of stretching…those P90X stretches are money, yo!

An 11:19 pace over a sloping four miles is not bad (for me), but I’m not sure how I slowed down over the last mile. Mile three starts with the Three Fireplugs and ends coming back up to Abberly Crest, but the downhill and somewhat flat downhill toward the iStore facility should have been a little faster than a 12:06 final mile. Maybe I was anticipating hearing MapMyRun call out that last mile?

 

Interlude:

Spring has become summer. My diabetes is under control, but my blood pressure monitor is giving me scary readings. temporary “plantar” issue with my foot during the first mile of the run, but it’s fine now. Still no COVID-19 symptoms since I’ve been in shelter-in-place.

Eating chili for lunch as I write this. I anticipated the chili lasting a little bit longer than two days. Pho DeeLite for dinner tonight?

Planning on switching the scenery for the Sunday run: I am going on the base to run the ten-mile loop. However, I am going to tack on the run up Cedar Point Road up to Gate Two (all of it uphill) and then run it back down to the starting point at Drill Hall…where I ran to last Sunday.

Gear check: My Copper Fit ankle socks are holding up well. They stay on my feet, and I have never had any issues with blisters or sores. My Hanes ale socks are in the neighboorhood of over thirty years old. Most of them have holes in the big toes, but I have never had any ill effects when i run in them,

My asics Gel-Contend 5 is holding up rather well, for the mileage I have put on them so far. I overprint, so most of my shoe wear is in the outer rear edge of the heels. Lots of miles coming up this summer, though.

 

P90X, Day 68: Core Synergistics

I know I ate after the run today, so maybe five hours was not enough recovery time between the run and today’s P90X session? Whatever it was, I was doggin’ it in the last twenty minutes of the workout. I barely made it through the bonus round.

Looking at the numbers on my workout sheet, they’re comparable to two weeks ago, but yes, I was running on fumes after the towel hoppers. It didn’t help that I forgot to reach under after my first push-up on the reach-high-and-unders.

Just got done chugging my recovery drink; orange is kinda not my flavor. to for the brand I purchased from GNC.

I am just killing myself, but it looks like another night of Uber Eats…IF there are Uber drivers on the road who have the UE duty.

Kenpo X in the morning…see you next time, Tony!

 

Song of the Day: Utopia/”Cry Baby:” Because I am so, SO, SO tired of #BlackLivesMatter, #MeToo, #Antifa, and the rest of the Social Justice Warrior movement. Nothin’ but lyrics.

Pink Floyd:“In the Flesh/Run Like Hell/Waiting for the Worms:” This sequence from Pink Floyd: The Wall is more about “Pink’s” descent into madness, but given the current societal atmosphere, this to me is kind of a glimpse into where I think mankind is headed. PS: In my mind, Pink here is not represented by the current POTUS. Jus’ saying.

 

Dear Tony/P90X Day 67: Yoga X

Dear Tony,

Twelve hours later…after getting up at 0430, then at 0459 pushing this ’til after work:

Today it was back to the basics for Yoga X: free the mind, engage the core, breathe.

After a week off, Yoga X was a bigger struggle for me than usual. Everything from Warrior Three through Twisting Half Moon was a challenge; i just couldn’t get enough balance to even get into a modified stance.

Plough to shoulder stance: well, I didn’t completely lose the ball on this one, but I lost some of my progress on this one. Crane was just not happening.

The big thing for me was focusing on the workout: following your instructions, clearing the mind, and focusing as much as possible on getting the moves as close to being right as possible.

As I finished off the last “ohm,” I wondered to myself, “Okay, why didn’t I just do Yoga X this morning?”

See you next time, Tony!

Dear Tony/P90X Day 66: Back and Biceps

Dear Tony,

This is going to be a short blog because I am tired and hungry and I don’t really feel like cooking dinner.

I am right now working from home, and today I was in teleconferences for most of the day. When the last one wrapped up at 5:10 p.m., I was sore and tired from sitting all day and not really in the mood for Back and Bis/ABX. But, I was tired of the reschedules, so I just decided to be a professional about it…meaning do it when I least felt like doing P90X.

This was the first time I had ever done Back and Biceps, and it was good to see you smiling and joking with the workout peeps during the warm-ups, so I felt a little better.

First life lesson: I really need to invest in some dumbbells. I did okay with the bands on the bicep routines, but getting that burn in the arms was tough. I know I can just get a heavier band, but i don’t really think it’s the same…for me anyway.

Second life lesson: drink more water. My feet started cramping on the Superman routines, which for me is a sure sign of being dehydrated without being in such a flop sweat. Speaking of sweat, I had no air conditioning on because it was rather chilly for mid-June…probably because of the rain.

I am ordering dinner out…just not enough get-and-go to cook tonight, especially after I ran four miles this morning. Ranieri Run 4 went well; I was a little slow in the opening mile, but I got negative splits until the end.

Yoga X bright and early…see you next time, Tony!

Dear Tony/P90X, Day 65: Cardio X

Dear Tony,

Is it me? Is it my $20 fingertip-reading heart rate monitor?

Cardio X beats per minute from May 20:

Yoga: 61 @ 27:18/Kenpo: 72 @ 18:05/Plyo: 58 @10:53/Core: 51 @ 3:50

BPM today:

Yoga 68 @ 27:19/Kenpo: 59 @ 18:05/Plyo: 60 @ 10:51/Core: 49 @ 3:49

My concern is how I started out in a rush from Yoga (of all things) and then made it above 60 only once? Honestly, Yoga is supposed to be the warm-up and Kenpo and Plyo have the most active movement of the four sets of exercises. And, yes, there’s kind of a drop-off from squat run to Superman/banana on the “finishing kick” of Core.

I still don’t know my target heart rate. It’s only been 65 days, no big deal.

Going running (somewhat) bright and early, and I’ll see you tomorrow after work for my first ever Back and Biceps/ABX workout. I will be a little late because I am attending a virtual “going away” ceremony tomorrow afternoon about 4;30~5-ish.

See you next time, Tony!

Song of the day: Okay, not gonna lie: I am damn near out of running inspirations songs, and I’m not that eager to dive into my pile of CDs that I otherwise haven’t opened this decade. SOTD is gonna get real scarce around this blog for the near future.

Dear Tony/P90X, Day 64: Chest/Shoulders/Triceps

Dear Tony,

I looked at my numbers from this morning’s workout: not bad, but I think they could have been better. My legs were still sore from the run yesterday, so I mostly went on my knees and focused more on my chest on the push-up routines. The resistance band exercises went well, but I am still going to spring for some weights or dumbbells for P90X Classic.

So, on Sunday I went to buy something from Big Lots when I noticed that the store had a lot of Dr. Teal’s Epsom Salt products on the shelf. I was interested to see if Dr/ Teal’s sold any therapeutic epsom salt bath gels, like the other bath gels and soaps they had for sale ($5 a bag or bottle, by the way).

The bath gels had epsom salt mixed with a variety of plant extracts for various treatments, but the Dr. Teal’s product line had only pure epsom salt for the typical easing of aches and pains therapy. Even though I had two one-pound bags sitting at home, I bought a bag of the Therapeutic Epsom Salt. Twenty-four hours and two workouts later (X Stretch and Chest-Shou-Tri/ABX) and the bag sits unopened still.

In retrospect, and epsom salt bath (formerly known as a sitz bath?) probably would have saved me from shutting down the workouts last week. A simple twenty-minute session would have eased a lot of the aches and pains that I felt when I cramped out of the warmups from last week’s session.

I will probably be taking a lot more epsom salt baths after the Sunday long runs, as my distances become greater (twelve miles this week, sixteen the week after). Perhaps if I do heal, with some chocolate milk aiding the process, I can maybe fit in a Sunday X Stretch.

Tomorrow is Cardio X, 0500 bright and early. Maybe I won’t need the bath after tomorrow…I’m not that in a rush to take one now.We’ll see.

See you next time, Tony!

 

MCM’20: Welcome Back

Last Tuesday night I was in the warm-up phase of Chest-Shoulders-Triceps/Ab Ripper X. Just as I started running in place, my left glutei kind of gave out. I didn’t pull or tear any muscles or ligaments, but the pain was enough of a concern that I stopped the video and called off the workout. At that point, I was feeling sore in other places, to include both my shins. I had also postponed the workout from Monday and I was dreading the make-up schedule for that week. At that point I just flat-out took the week off.

So…I just got done with X Stretch, having run eight miles earlier this morning. Now, X Stretch is considered optional (“Rest or X Stretch,” safety the schedule). However Tony Horton, the creator of P90X, made a good statement at the start of the video: X Stretch is important because without stretching a person can plateau in his/her performance, get hurt, and/or get frustrated and quit. I think that kind of happened to me last week. I didn’t compensate for the added two-a-days, and it finally caught up to me Tuesday evening.

I had thought about doing Yoga X on Friday morning and then X Stretch on Saturday morning, but I never followed through. So, it was X Stretch twelve hours after today’s run.

 

Drill Hall 8:

It was not a full sunrise as I stepped out the door at 0455 this morning, but there was enough light out. No more moonlight runs until fall, I guess.

I didn’t really set a goal this morning, other than finishing the eight miles at a reasonable time and pace. Considering that I hadn’t run since Monday evening, an 11:25 pace wasn’t too bad. No idea how I lost 23 seconds from the mile 3 to mile 4 splits, especially since it was the bottom of the slope and a fairly straightforward turnaround point. When MapMyRun sounded the four mile mark, I kept going towards the entrance to the Drill Hall (NAS Patuxent River gymnasium facility) and turned around there. The second half of the run was mostly a climb from the middle of mile four through mile seven, yet I kept the pace under twelve minutes. I finished the 8.25 miles in 1:34.12 at an 11:25 pace.

 

Interlude:

I have not made an entry in my orange logbook since April 19. With MapMyRun keeping track of my runs, and the P90X Worksheets, I haven’t really had to make any entries, or even bother to make it up. Oh, well.

The Slice House makes the largest pizza in the St. Mary’s County area. The 18″ diameter pizza was dinner last night, lunch today, and will be dinner tonight. Just heat the oven to 350 degrees and stick the slices in for five minutes.

That being said, I need to go back on the keto diet. I only gained two pounds in the last two weeks, but I want to be closer to 200 for the Marine Corps Marathon.

I bit of the sneezes and sniffles, but no COVID-19 symptoms since the shelter in place back in late March. Hope the X Stretch helps me with  recovery though.

The runs are getting longer, which means more recovery time on Sundays. I still need to think about fitting X Stretch into my Sunday routine somehow.

 

X Stretch:

Dear Tony,

You made a good point at the intro to the X Stretch workout: without stretching, your performance plateaus, you get injured, then you get frustrated and then quit. I wasn’t going to completely quit, but I did have to shut down P90X and running for the week.

If nothing else, I think I’ll get a better night’s sleep out of it tonight. But I will make the effort to work in X Stretch on Sundays from now on…provided i don’t die from the longer runs on Sundays.

Back in the saddle, Tony…see you tomorrow morning!

 

Song of the Day: Daft Punk/”One More Time:” It has been this song and Avicii’s “Levels” most of the week. From Genius:

“Daft Punk’s single, “One More Time,” is that kind of song: a piece of superreligion with an invincible beat and a nailed-to-the-wall vocal by house singer Romanthony. It is stamina itself, an anthem to keep on dancing that’s already a huge hit in clubs and on the radio. All those knowing listeners who bought Homework and signed on for the pair’s rascally, nudge-wink grooves now have to figure out what part of “One More Time” is for them. Is there a subversive part of “One More Time?” If so, where does it begin

“Generally about their music, which this song represents perfectly, Thomas Bengalter said

The healthy thing is that people either loved it or hated it. The worst thing is when you make art and people are not moved.

I always thought that there were two people singing, but it was always Romanthony alternating with himself on the chorus.

Around the World:

“The track is a perfect example of Daft Punk’s sound at it’s most accessible: a post-disco boogie bassline, a minimalist sprinkling of synthetic keyboard melody and a single, naggingly insistent hook. While the vocal performs that role on “Around the World,” elsewhere the same effect is achieved using a wide variety of sounds.

“The music video is meant to be a visual representation of the whole song, with groups of characters representing each instrument.”