Posts

Oops.

~Anousone Bounket

Oops?! Anousone…what’d you do?

Day 1 (Monday, Nov. 21, 2016): Yoga Muscle Recovery

I remember doing this workout late at night, and I almost didn’t even do anything since it was a rest day. This is where the power of having accountability partners kicks in. I saw Coach Jay log his workout and so I decided to do the same workout too!

Day 2: Easy Run (3 miles) + X3 CVX

Not much worth noting, except that running on a treadmill gets boring pretty quick! Can we just skip winter?

Day 3: Intervals [5 min WU, 2x(15 min @TH + 5 Min Recovery Jog), 5 min CD] + Light Weight Lifting

Tough run, but went a lot better than I thought it was going to be. I’m noticing that I always struggle in the first half of the runs, and then find my groove for the second half.

Day 4: 30 Minute Bike + X3 The Challenge

I’ve found that listening to personal development podcasts like Eric Thomas’ Secret to Success podcast helps makes things go a lot faster. The mind is a muscle that also needs to be trained! Also super glad that I got this workout in for the morning of Thanksgiving!

Day 5: Eat + Shopping

I worked my jaw muscles as I ate some more amazing food for Thanksgiving part 2 and stood in checkout lines for Black Friday!

Day 6: Intervals [5 min WU, 6x(3 min @TH + 1 Min Recovery Jog), 5 min CD] + Turkey Bowl Football Game

Every year, we have a Thanksgiving weekend football game with our old high school friends and others. For most of us, it’s the only time we see each other for the year, so it’s a nice reunion. I knew from last year’s game that I needed to have cleats or at least shoes with solid grip on wet grass. Fortunately I had cleats AND a pair of OCR shoes (Solomon Speedcross 3’s), and I elected for the Solomon’s! I busted my butt last year slipping and sliding, but this year was a completely different story! Sprinting and juking was a lot easier, but that also meant that I put in more effort without fear of slipping and falling.

We played 2.5 hours of football which was a ton of fun! However it was pretty much 2.5 hours of sprints with a lot of breaks. With that being said, I pushed my legs to the extreme, and I didn’t even notice it because I was having so much fun. The worst part is that I forgot to stretch after the game! Big oops! Actually, we all forgot to stretch after the game. I think we all felt like we were back in high school where we barely had to stretch cause our bodies could take it, but we’re all older and most of us aren’t as active anymore.

My intervals workout that night was almost non-existent. I had such a hard time running that after a mile or so, I had to transition to walking.

Day 7: Rest Day

Originally, this was supposed to be my long run day, but because my legs were barely working, I postponed the long run to the next day. Just about everyone that played that day was talking about how they could barely use their legs!

 

This is a clear example of the importance of stretching before and after exercise and why you shouldn’t overwork your body. Over exercising can cause more harm than good, because it can take you out of commission!

Chains of habit are too light to be felt until they are too heavy to be broken.

~Warren Buffett

I might not feel the chains of habit yet, but I sure as heck am feeling something! Hint: It’s a four letter word that starts with ‘S’ and rhymes with “more.”

Day 1 (Monday, Nov. 14, 2016): Rest Day + BeachBody Yoga Retreat: Stretch

After doing a lot more than my body was used to in week 1, I treated myself with a nice visit to the massage therapist. I got a nice overdue deep tissue massage for this rest day and then did a much needed yoga workout.

Day 2: Intervals + X3 The Warrior + Volleyball Match

Oh boy, I think I went a little too H.A.M. for day 2. Roughly three and half hours of high impact physical activity! Since I had to go into the office for the next four days, I wasn’t able to get in my workouts in the middle of the day. And I hadn’t trained my body back into working out in the morning recently, so for the rest of this week, I worked out in the late evening. This led me to have higher levels of cortisol at night which means I get to bed even later. That leads to me waking up even later in the morning. You can see where this cycle goes and I’ll get into how this affects things later in the week.

P90X3 The Warrior is a full body exercise using only gravity and body weight. I did this workout first and then rushed to the gym to sub for my coworkers’ volleyball match. They’re in the second most difficult league division, so it was far from a casual game of volleyball. As soon as the game ended around 10pm, I ran my first intervals workout!

Fortunately, there was an indoor track at the gym we played volleyball. Unfortunately, it blocked my GPS signal for my watch, so I had to track my distance manually — every 9.5 laps = 1 mile. The intervals workout was a 5 minute warm-up, 4 x (6 minute run at my threshold pace + 2 minute recovery jog), ending with a 5 minute cool-down.

Being the great follower of instructions that I am, I did 5 minute TH runs instead of 6 minutes. #oops. I finished with 3.6 miles at an average pace of 10:33. I had to do a lot of math and guesstimating, especially since I lost count of how many laps I did at one point! This was definitely a challenging workout for me!

Day 3: 30 Minute Bike + X3 The Challenge

Yay for low impact training after an intense day 2! I hit up the stationary bike for 6.67 miles and did X3 The Challenge (all push ups and pull ups) to let my knees continue to recover from the day before. I was able to increase my push up and pull up count by about 30%!

Day 4: Intervals [5 min WU, 5x(2 min @TH + 1 Min Recovery Jog), 5 min CD] + Total Synergistics

To prove that I can follow instructions, I did this workout correctly this time! I ran this one on a treadmill so I can get a better gauge on how to pace correctly for this workout. Finished this one with an average of a 10:22 pace for 2.55 miles. Topped it off with a nice sweaty X3 Total Synergistics workout.

Day 5: Easy Run (3 miles) + Hills (8x) + Adventure Rock

This was the last day I had to be in the office, so I took my workouts to Milwaukee to run with Justin Laabs and Coach Jay! It was super windy along the lakefront so Justin and I ran the first mile with the wind at a 9:34 pace and the last 2 miles at an 11:00 minute pace against the wind. Jay ran laps around us at his own pace. Then we knocked out those hills together and headed to Adventure Rock to rock climb until closing time!

I ended up finally getting home at 1 am and was supposed to wake up to leave to Indianapolis at 3 am for business. Up to this point, I had four days of an unusual routine with having to go into the office, working out in late evenings, and getting to bed pretty late. So before I went to bed, I knew that this might be a bad idea for my body and could be dangerous since it was starting to rain that night at around freezing temps. I woke up to my 3 am alarm clock, and my body was not having it.

As an entrepreneur, we often have to sacrifice and do things other people won’t, so that we can have and do what other people only dream. Some entrepreneurs will sacrifice time, money, relationships, and even their health. Successful people have at least three major core values or priorities that they live by and vary in order for different people. My top three priorities in order are my health, financial freedom/lifestyle, and impact/influence/legacy. So with that being said, I took my butt back to sleep that morning.

I can’t build a successful business that promotes a healthy lifestyle if I’m not even taking care of my own health.

Day 6: Rest Day

A very necessary rest day was needed after the last crazy few days. Too often people overlook the power of a rest day especially with today’s current mentality of “I’ll sleep when I’m dead” or “sleep is for the weak.” I don’t know why people don’t get pumped at the advice of “get more sleep.” You don’t have to tell me twice to get some rest!

[easy-tweet tweet=”Sleep is that golden chain that ties health and our bodies together. ~Thomas Dekker”]

Day 7: Long Run (6 miles) + Adventure Rock

I capped week 2 off with a solid 6 mile run at my suggested 11:45 pace with little problem and then hit up Adventure Rock for another climbing session to continue working on grip and upper body strength! I almost PR’d on a 5.10- rock climbing route so I was pumped about that! Progress over perfection!

 

Week 2 in the books! This week helped me gain even more clarity on my core values and priorities with the challenges it threw at me. Some major lessons learned: 1) I’ll never work a full-time job being trapped for 8 hours in an office again. I have no idea how I did it for a full year after college and how so many people do it for 40+ years; 2) Sleep is bae.

The first week of any fitness challenge or journey is one of the most important weeks, because it sets the tone for the entire adventure. It’s the most challenging week physically, but it’s the easiest week mentally. It’s when new habits start forming, bad habits start getting weeded out, and baselines get established. It’s the easiest week mentally, because that’s when you’ve got the most excitement, and you haven’t been burnt out or worn down by the difficulties of the challenge yet.

Motivation is what gets you started. Habit is what keeps you going.

~Jim Ryun

This first week for me pushed far out of my comfort zone for running. Because 1) I hate running (for now), and 2) I’m not a great runner (for now). My workouts that we’ve got set up for me consist of P90X3 and a mixture of different runs: intervals, long runs, and hill repeats. I had never done any kind of training for running before so this was all new to me!

Based on my current running experience (almost none), Jay set me up with some running paces.

  • Easy Run (can hold a conversation and run): 11:00
  • Threshold (TH): 9:35
  • Long Run: 11:45

So here’s what I did for Week 1 of my 48 weeks until OCR World Championships!  (starting on Monday, November 7, 2016)

Day 1: Rest Day + X3 Total Synergistics

Rest day?! One of my favorites! I’m an expert at napping, so that was a fun start to my training! The last few months, I’ve really fallen behind in my workout routines. I went from six workouts a week to two a week. From a mix of vacationing in Cancún to business all over the U.S., I’ve been a bit out of balance. So this delay in training was nice for me to just get back into the flow of having a workout routine, because although I didn’t have to run, I still had to workout!

Total Synergistics is a full body workout using both body weight and free weights. It’s a combination of strength, core and balance training. It’s one of my favorites from the P90X3 program.

Day 2: Easy Run (2 miles) + X3 Agility X

My first scheduled running workout is an easy run for 2 miles! I did the run on a treadmill with a 2 degree incline to make up for not running outside. I think it’s time for me to move down south because it’s getting cold up here in Wisconsin!

Agility X, one of my least favorites because I’m just not a fan of doing agility/cardio exercises by myself. Definitely way more fun with other people. However, Tony Horton does crack me up, so that helps. And laughing adds an ab or two right?

Day 3: Easy Run (4 miles) + Hills (8x) + X3 Yoga

Ran at a nice park called Elver Park in Madison, WI. The hill there is also where the Wisconsin Men’s Basketball Team likes to go train, so I thought that if it was good enough for them that it was good enough for me. Unfortunately, it’s that time of year where the sun sets way too early so after I ran my first two miles, I saw that it was getting dark. So I headed for the hill which was enormous! I was only able to run up the full hill once. For the rest of the hill runs, I was only able to run up half way and walk the rest of the way up. By the time I was done with the hills, it was too dark to even see my feet, so I didn’t run the last two miles.  Logged those 2 miles at a 10:16 pace.

X3 Yoga is the bee’s knees! It’s great for stretching out those tight muscles while also training your core and balance.

Day 4: Easy Run (2.5 miles) + X3 The Challenge

I ran 3 miles on a 1 degree inclined treadmill at a 10:31 pace. Notice that I’m not great at following instructions…

The Challenge is a workout that is filled with different variations of pull ups and push ups. This is going to be a key workout for the obstacles in the races.

Day 5: Rest Day + X3 CVX

Rest? You don’t have to tell me twice. I’ve never in my life run this many days consecutively, so this was a nice breather for me.

CVX is cardio with weights. Add this to my list of workouts that kick my butt.

[easy-tweet tweet=”When it comes to working out, I’d rather get my butt kicked than to always kick butt.”]

Day 6: 5k Race + Ninja Gym!!

I had never run a “normal” 5k race before, so this was all new to me! I was invited by Lisa Nondorf to come run this 5k/10k race for Lung Cancer Awareness in Chicago. There I met some awesome fellow OCR racers and had an awesome time at the race, even though it was a little chilly. I finished the race with a 28:28 time w/ a 9:11 pace, so Jay’s predictions about my training paces were spot on!

The race overall was pretty flat, and I spent most of the time trying to dodge the ten year olds that were zipping by me. How do they have so much energy?! Halfway through the race, I started wishing that I didn’t put on so many layers, but at least I was pleasantly distracted by the elk that we ran by. Yes, elk (we ran in a forest preserve for elk). I ended up placing 2nd in my age group (Men’s 21-40). Sure there wasn’t a huge competitive turn out for my age group, but that doesn’t mean I’m not going to take this W for my first 5K!

If you can’t enjoy the small wins in life, not only will you not be able to enjoy the big success, you’ll never even reach it.

After the race, we grabbed a hearty brunch and headed to the Chicago Ninja Academy. I’ve been meaning to go to this ninja gym for a while, so I was super pumped to finally go, and I was blown away! It was essentially a playground for adults! From different kinds of swinging grips to balance beams, ninja steps to warped walls, climbing ropes to a spider wall, it had everything! The best form of working out is play!

There I finally figured out how to lache, which is a full launch from one monkey bar to the other with both hands releasing simultaneously. That’ll definitely come in handy for the obstacle rigs with larger gaps, especially since I don’t have a large wingspan. Day 6 was an amazing training day; I wouldn’t even call it training. It was a play day with awesome OCR friends.

Day 7: Long Run (5 miles)

Following the trend of not doing what I’m told, I ran 6.1 miles instead. It’s hard to tell entrepreneurs what to do, that’s why we don’t like having bosses. Although to be successful in life, we still have to be coachable and have mentors, so we do listen…sometimes. Fortunately, Coach Jay is also an entrepreneur so he completely understands! I did however run this at an 11:45 pace like I was supposed to. I’ve never run 6 miles nonstop in my life so this in itself is a personal accomplishment!

 

The first week of OCRWC training is in the books! I had never run this many miles in one week either! The most I had probably run prior was 7 miles, and that’s because I ran a 6 mile OCR! In week 1, I logged a total of 16.1 miles! Holy crap!

Like I said before however, the first week of any challenge is the easiest, because it’s when we’re most excited. I’m so glad you’re joining me on this crazy journey, and I’m super excited to see what the next 47 weeks has in store for me!