Workout and Diet


Day 31 of my 90-day challenge.

Today’s Workout

  • Morning Workout:
  • Afternoon Workout: Speed
  • 2 miles warm-up
  • 2 miles cool-down
  • I did a full-length 200-sprint session (12 200s, total):
  • 32, 36, 35, 35, 35, 35, 35, 34, 35, 35, 35, 35
  • After my 12 200s: I did 2 35 second hill-sprints.
  • And I did a 200 jog in between each 200 sprint (I was on a track) to complete the lap.
  • Total Mileage: 7 Mile
  • Weekly Total: 9 Miles

Today’s Diet:

  • Breakfast:
  • Celery and Mushroom Eggs
  • Morning Snack:
  • Nothing
  • Lunch: Salad
  • Mixed salad greens, Ham, Carrots, Mushrooms, Tomato, Leeks, Olive Oil
  • Afternoon Snack:
  • Nothing
  • Dinner:
  • Braised Ham-Steak with slow-cooked carrots and mushrooms.

This 200 workout was awesome! It was really exciting for me to be able to hold my goal pace of 35 seconds for the entire workout! It wasn’t too surprising when I broke the goal pace (with a 32) on my first sprint, nor was the 36 too surprising. Getting your speed right takes practice. But then I dialed it in and stayed right on the 35 second mark for the remainder of the workout!!

This is a huge win for me! I think I need to drop another 2-3 seconds by the end of the summer, and be able to sustain 32 seconds, or so, for a full-length sprint workout (16-20 by that point?). But even hitting and maintaining a 35 for the full length is a great feeling, and really pumps me up for keeping this thing going strong! I had just a little left over after finishing the 12 that I set out to do. Rather than tacking on another 4 200s, my wife suggested that I take it to the hills, and give myself some 35-second all-outs and see if I can get close to the 200 marker. My first sprint was close. My second one was not so close…

Workout and Diet


Day 30 of my 90-day challenge.

Today’s Workout

  • Morning Workout:
  • 1 mile
  • Total Mileage: 1 Mile
  • Weekly Total: 2 Miles

Today’s Diet:

  • Breakfast:
  • Eggs with Celery and Mushrooms
  • Morning Snack:
  • 1 oz Baker’s Chocolate (100%)
  • Lunch: Salad
  • Salad with Sweet Potato, Cabbage, Braised Beef, Olive Oil
  • Afternoon Snack:
  • 1 oz Baker’s Chocolate (100%)
  • Dinner:
  • Braised beef, Portobello mushroom caps, green olives
  • Evening Snacks:
  • 4 oz dried mango
  • 6 prunes
  • 2 oz coconut chips
  • 2 tablespoons coconut butter

Off Day (Second of the week) – I had a helluva hard workout on Sunday, so 2 off-days in a row is kind of ok. But unless I get a gym day in on Friday, that means I will have at least 3 off-days this week.

I was ravenous for dinner. I ate everything on my plate, some of what my wife had left over, then I hit up the dried mangoes and coconut chips. It was crazy… I wonder if this is the calorie-craving that comes after a super-hard workout. Keeping in mind that Sunday I did a back-to-back serious track workout, once on my own, and after that with my wife, and totalled over 13 miles with sprints, running, and plyometrics, it’s not surprising that I would have a huge craving. It is a little surprising that it waited until Tuesday evening to set in. But that’s ok; I’ll just keep an eye out for that next time.

Sprints tomorrow night.

Workout and Diet


Day 29 of my 90-day challenge.

Today’s Workout

  • Morning Workout:
  • 1 mile
  • Total Mileage: 1 Mile
  • Weekly Total: 1 Mile

Today’s Diet:

  • Breakfast:
  • Salad with Sweet Potato, Turkey, Ham, Caramelized Onions, Olive Oil
  • Morning Snack:
  • 1 oz Baker’s Chocolate (100%)
  • Lunch: Salad
  • Salad with Sweet Potato, Turkey, Ham, Caramelized Onions, Olive Oil
  • Afternoon Snack:
  • 1 oz Baker’s Chocolate (100%)
  • 2 Honey Ginger candies
  • Dinner:
  • 1/2 lb Coconut Shrimp, 1/2 Avocado, Sweet Potato Hash with Caramelized Onions

Off Day

Workout and Diet


Day 28 of my 90-day challenge.

Today’s Workout

  • Morning Workout:
  • 2 miles warm-up
  • 2 miles cool-down
  • 2.5 Miles jog
  • 2×200, all out; 2×50, crawling (hands and feet); 2 sets of 5 push-up, cross-mountain-climbers, outside-mountain-climbers; 2 sets 50-meter suicides (that’s 10 out, 10 back, 20 out, 20 back, etc. to 50 out, 50 back).
  • 2 miles warm-up
  • 2 miles cool-down
  • Sprints at “Medium” intensity: 5 400s,  3 200s; about 200 jog in between each.
  • Total Mileage: 13 Miles
  • Weekly Total: 30 Miles

Today’s Diet:

  • Breakfast:
  • Eggs and Bacon: Celery and mushrooms.
  • Morning Snack:
  • Nothing
  • Lunch:
  • Barbeque pulled pork with poached eggs “benedict” style, “home fries”, Guac and cucumber chunks
  • Afternoon Snack:
  • Nothing
  • Dinner:
  • Bacon-braised scallops, Green olives

Does it look like I made a mistake and put in 2 workouts? Well, it wasn’t a writing error… I got up earlier than my wife and went and did a workout. It was a great workout, and I came back comfortably worn out. I walked in the door only to find my wife strapping on her roller-blades, ready to head out for a workout. And she asked me to join her! Well, against my better judgement, I did not turn her down, and went out for a second track workout with her. It was most definitely a rough double workout!! But totally worth it!

Workout and Diet


Day 27 of my 90-day challenge.

Today’s Workout

  • Total Mileage: 0 Mile
  • Weekly Total: 17 Miles

Today’s Diet:

  • Breakfast:
  • Eggs with Mushrooms, Celery
  • Morning Snack:
  • Nothing
  • Lunch:
  • Nothing
  • Afternoon Snack:
  • Beef Jerky, hand full of cherries
  • Dinner:
  • Hand-Made Burgers, Slab Bacon, Salad with greens, olives, tomatoes, cucumber, avocado

Great weekend day – sunny and beautiful! My wife and I visited friends for the day. We didn’t do a workout directly, but we did spend 2 hours kayaking, which is a great way to get in some cross-training without taxing your body too hard!

Workout and Diet


Day 26 of my 90-day challenge.

Today’s Workout

  • Morning Workout:
  • Afternoon Workout: Speed
  • 2 miles warm-up
  • 2 miles cool-down
  • I call this the ladder workout: I go up the ladder, starting with a 50 meter sprint and progressing through 100, 200, 300, and finally 400 meters, then I go back down the ladder from 400 back to 50.
  • 50@8.69; 100@16.56; 200@37.19; 300@62.69; 400@84.88; 400@86.82; 300@67.55; 200@40.24; 100@17.47; 50@8.33
  • 4 50-meter “Strides” to get my muscles set for the movements.
  • 3 sets of 15: Push ups, cross-over mountain climbers, outside-arms mountain climbers
  • Total Mileage: 7 Mile
  • Weekly Total: 17 Miles

Today’s Diet:

  • Breakfast:
  • Sweet potato eggs, Bacon
  • Morning Snack:
  • Nothing
  • Lunch: Salad
  • Mixed salad greens, Ham, Carrots, Mushrooms, Tomato, Green Onions, Olive Oil
  • Afternoon Snack:
  • 5 prunes
  • Dinner: Salad
  • Chipotle Salad with greens, “Carnitas”, “Barbacoa”, tomatoes, guac, and more greens; also 2 chicken breasts.

We’re in the middle of a serious summer heat wave, and the news advised that everyone stay indoors and out of the heat. Of course, that was license for me to head outside during my lunch break and do a speed workout, right?

I’m happy with some of my results, but I am staring down the nose of this challenge I am working on here. Running an 8 second 50, and a 16 second 100 is going to make a sub-5 mile a serious challenge! I mean, to do a sub-5 mile, I need to be able to string together 16 16-18 second 100s in a row. If my peak speed is a 16 second 100, that’s going to be a real challenge! So, I’ll be focusing a bit more on the shorter distances for the next 2-4 weeks. I need to get my ladder workout, like I did today, in tip top shape. I’ll also put some hills, and some longer distance speed as well, like linked 800s, or an 800-1000-1200 ladder workout for my second workout of the week. I may also bring in some of the soccer drills I remember from when I was in high school and college: wind-sprints, and suicides. We’ll see. But it’s clear to me that I need a heavy focus on speed right now, to really kick my splits in to gear. I mean, how can I hope to do a 70 second 400, if linking my fastest 100 together 4 times would only barely approach that? So I have some work to do, for sure!

On the plus side: I was very pleased with my endurance. My 400s in the middle of the ladder workout were quite respectable! At 84 seconds, they’re 21 second 100 splits, which considering my fastest is a 16, 21 seconds linked is quite good. Also, my 100 and 50 didn’t deteriorate much at all at the end of the ladder. This means to me that I can do another ladder at the end of the first one. It was my first day with this workout, so I didn’t try it. But I think I can really push myself on this workout, seeing that I didn’t deteriorate much.

Workout and Diet


Day 25 of my 90-day challenge.

Today’s Workout

  • Total Mileage: 0 Mile
  • Weekly Total: 10 Miles

Today’s Diet:

    • Breakfast:
    • Eggs with Carrots, Mushrooms, Celery, Ham
    • Morning Snack:
    • Nothing

  • Lunch:
  • Nothing
  • Afternoon Snack:
  • Nothing
  • Dinner:
  • Steak, Green Olives, Avocado

Off Day – Happy Fourth of July!!