ArmyMike's Marathon/Fitness Training Blog

[ArmyMike]

Well today starts my 16 week training program for the Marathon I have scheduled for Oct 2 in St George, Utah. I will be posting my daily workout routines along with my running.
My goal for the Marathon is to finish the 26.2 miles in 3hrs 35 min to qualify for the Boston Marathon.
Along with my running, I'll continue to teach my Beach Boot Camp classes and I'll be doing a hybrid mix of Insanity, P90X, X+ and the One on One's.
I am currently at 195lbs and would like to be at 188 come race day. I'm sure all the running I'll be doing in this heat will shed that and then I'll be one finely tuned machine ready to take no prisoners.
So my schedule starts tonight and will post each evening's training that is completed.
Hope to get some encouragement from everyone.
Mike

[ArmyMike]

Ok Day 1 completed last night. I did 1 hour 15 min of Biceps, Triceps and Legs in the gym.
Then went to teach Boot Camp class on the beach, We ran 4 miles at a 8:30 pace, stopping to do 200 pushups, 1 min of mountain climbers, 1 min of plank jacks, 1 min of donkey kicks and 1 min of squat jumps along the way.
when we returned to the start we did 30 tricep dips and 30 incline diamond pushups, went to our cars, got our yoga mats and did 17 minutes of abs.
Killer workout for sure, especially in the 90 degree heat and 88% humidity. Thank goodness for the ocean breeze.
Day 2 tonight consisting of 1 hour in the gym doing Chest and Back and then speedwork doing 12x400 repeats at 1 min 30 sec per 400.

[JimNAZ]

Hey Mike! Man you sure have an amazing workout schedule. If you are not already a finely tuned machine now then what do you call it???

Good luck with your training. I know you will crush it and be ready for the race!

Jim

[toddlogan]

Mike that sounds like a really intense workout! Much more than the Boston qualifiers do that I know. I'm sure you will be ready.

Todd

[ArmyMike]

Hey Jim and Todd, thanks for the encouragement, I appreciate it.

[JimNAZ]

Hey Jim and Todd, thanks for the encouragement, I appreciate it.

Heck man . . . you are the one who motivates me!!!!

[UncleJoe]

Good luck Mike!

Joe

[FitRunner]

GO FOR BOSTON! :D If anyone can do it, you can!

Teresa

[ArmyMike]

Thanks so much for the encouragement it's awesome to hear.

Well I survived my 12x400 speed workout last night in the heat and humidity. I did between 1:30 and 1:35 on all my 400's with a 400 recovery jog between each sprint. That along with a warmup mile and a cooldown mile gave me 8 miles for the workout. I also had an hour of Chest and Back in the gym prior to my speedwork.
Tonight is boot camp again, with Shoulders and arms for an hour in the gym.

[amkaz]

Go Mike!!!!!!!! I am in awe!!!

[ArmyMike]

Thanks Amy and you did awesome on your Tri. Way to go. Do you have another one scheduled?

[UncleJoe]

Hey Mike,

Just wanted to post my daily workout routine here tonight, went to the gym and did Shoulders & Arms and then 20 minutes straight swimming. That was hard but I wanted to stay out of the heat.

Diet was not good again, stayed right around calories but went out for lunch. I usually try to limit eating out for lunch to once per week if that.

Take care,

Joe

[ArmyMike]

Hey Joe, thats great. You are getting there bit by bit and hitting those workouts daily and watching your diet will get you there even quicker. Keep up the good work.

Last nights Arm and Shoulder in the gym for an hour went well, then off to Boot Camp. Although it was a hot one on the beach the cool breeze kept it tolerable. Boot Camp was great, we ran 4 miles down the beach, completing our 200 pushups, 1 minute of lunge jumps, 1 minute of squat jumps, 1 minute of 1 legged jumping jacks on each leg and 1 minute of mountain climbers. Then bonus round of 30 tricep dips on the bench and 30 incline pushups, then to our 20 minute ab workout while the sun was setting, pretty sweet.
Tonights workout is a 8 mile run and then Yoga.

[UncleJoe]

Holy crap!!!! You're amazing Mike! I was dead last night after my workout which is 1/10 of yours.

So today I'm thinking about doing Legs & Back then another 30 minutes of swimming laps at the gym. Today I've been monitoring my diet closely on myfitnesspal, I should come in at 1670 calories today.

This morning I got on the scale, its been a few weeks since my last weigh-in. I had gained some weight back then because of the cruise and Memorial Day, up to 194. I was 189 this morning but I just have to ignore it and keep pushing through to a better number.

Has anyone ever done this? You gain weight then lose it back to a number which means nothing to you since it was your starting point. Can you really consider this weight loss? I say no! :)

Take care,

Joe

[ArmyMike]

Last night's run and yoga went great. I ran 8 miles at a moderate pace, cooled down, rehydrated and then did YogaX. Felt great during the run, other than feeling like I was running in a sauna. Yoga is always great, especially after a nice run to stretch out those tired muscles.
Chest and Back, Abripper and an easy 4 mile run tonight.
Have a great weekend everyone,
Mike

[Propnose]

Mike - your workouts exhaust me just reading them! LOL Out of curiosity, how many calories are you taking in every day & are you customizing your nutrition to your workouts is it what you normally eat? Keep up the great job man, you are inspiring beyond words! You are going to kick butt in Boston!

Mark
http://marksfitclub.wordpress.com

[ArmyMike]

Hey Mark, thanks.
Well my current diet is working pretty well.
I have my shakeology and banana for breakfast. Tuna wrap with all the veggies and water for lunch.
A protein bar and water for an afternoon snack get in all my workouts and running and then eat pasta and a salad. I don't really count calories, but I don't over eat and keep an eye on my waistline. I figure with all the calories I burn up I'm ahead of the game each day.

Well this was my birthday weekend, so my calorie intake was a bit higher than normal, but I still managed to do upperbody plus and abs core plus on Saturday afternoon and got in 30 minutes of swimming.
Sunday I ran 12 miles and got in Total body plus and abs/core plus last night. So hopefully I didn't have too many calories on the plus side.

Today is Biceps and Triceps in the gym and then Boot Camp on the Beach after.
Have a great week of workouts,
Mike

[amkaz]

Thanks Amy and you did awesome on your Tri. Way to go. Do you have another one scheduled?

Mike,
#1 Happy Birthday, I hope it was awesome! I can't believe you still worked out that much and celebrated, too! You are my hero! Reading this thread makes me tired! But I know that you didn't start out running 8 miles at a moderate pace so I put it in perspective!!! You are amazing!

Thanks! I do not have another tri planned yet but I am trying to find another one that fits into the travel plans for the end of the summer so I can *tri* again. I will do this one again next year but I know more consistency will help me. I am also looking at bike rides, swims, and 5Ks so that even though I may not be able to fit a tri in there may be another event to help me keep pushing toward a deadline/goal. I will be researching that and I will let you know.

Keep up the awesome progress on your marathon training!
Amy

[UncleJoe]

Hi Mike, great job on the workouts. I was a little high this weekend as well, had my 25th high school reunion.

Great job with the weight loss Amy! Good job Tri-ing. :)

Joe

[Marvin]

Dude your an animal!
Keep it up!!

[JimNAZ]

Well this was my birthday weekend, Mike

Hey Mike, I thought your B Day is this weekend! Sorry but I wanted to wish you a very Happy (you know what) Birthday. Mine is in a couple of months and you know what I mean . . .
Happy Belated Birthday!

You rock with those workouts! When are YOUR DVD's coming out??

[ArmyMike]

Hey Jim,
Yep my actual birthday is the 29th, but I'll be home in Ohio starting this Friday with my parents and sisters and everyone. So this past weekend I had to celebrate some with my local friends.
Had a great time, actually all of the dancing counts as calories burned too.
Actually I am making a dvd of my 45 minute abs and core routine that I teach in the local gym.
So I'll be sure to let everyone know when its complete.
Thanks Jim,
Thanks Marvin,
Mike

[UncleJoe]

Hey gang,

About to head off into P90X Chest & Back and AB Ripper X! I ate a huge artichoke for dinner along with a small chicken breast and some yellow spicy rice and a whole lotta Louisiana Hot Sauce. Right now I'm at 1650 calories for the day. Going to have me 2 full cups of watermelon when I'm done, not even 100 calories. I have dropped 2 lbs since my Friday post, I'm currently at 187 and my current goal is to lose 5 tiny pounds.

Take care,

Joe

[ArmyMike]

Hey Joe, that's awesome. A little bit at a time.

Well last night I got in 1 hour of biceps and triceps at the gym.
Then 4 miles on the beach at Boot Camp, 200 pushups, 50 donkey kicks, 20 suicide pushups, 40 tricep dips and 100 mountain climbers. Then we did 20 minutes of core and abs.

Speedwork tonight. 5x800 at 3:30 per and 1 hour of Chest and Back and Ab Ripper.
Have a great day,
Mike

[UncleJoe]

Headed to the gym to swim some laps, tonight I'd like to just do Ab Ripper X.

Cyndi made me this awesome chicken salad sandwich from of all things a recipe book from Jessica Seinfeld, which is a book about how to "hide" nutrition in foods for your kids. It talks about mashing up veggies and putting them into pizza and fries and stuff. She didn't do that for me but it had egg whites and red grapes and stuff.

Joe

Quick update: Went to the gym, did my 30 minutes of swimming (20 laps), but before hand I went upstairs and did 30 minutes of shoulders and arms, Mike you inspired me! Calories are right on target for the day.

[ArmyMike]

Hey everybody.
Well last night was awesome. I had a great Chest and Back workout for an hour in the gym.
Then went outside with my running club and ran a great speed workout session.
We jogged a mile then sprinted a 1/2 mile and then jogged a 1/4 mile and did that 5 times.
Each 1/2 mile was at 3:30 to 3:35 and we did a 1 mile cool down for a total of 5.5 miles for the workout.
Felt great. My goal is to run 10 1/2 mile sprints all under 3:30.
Tonight is Shoulders and Legs in the gym and then Beach Boot Camp.
Have a great workout today everyone.
Mike

[ArmyMike]

Hey everybody, another super night of workouts.
Shoulders and Legs for an hour in the gym went well and then off to Boot Camp. Talk about a Total Body Workout. We ran our 4 miles on the beach stopping about 10 times during the route. We got in our 200 pushups, 1 minute squat jumps, 1 minute donkey kicks, 1 minute lunge jumps, 1 minute plank jacks and 1 minute mountain climbers. It was a sweat fest for sure in this heat. Then we did our 30 tricep dips and 30 diamond incline pushups and off to Abs we went for another 20 minutes.
Slept great last night after eating a footlong veggie sub and a 1/2 gallon of water. HAHA
Ok, tonight is Biceps, Triceps for an hour and then a 6 mile run at an up tempo pace.
Have a great day everyone,
Mike

[UncleJoe]

Mike,

You are amazing, a true inspiration to me. That said, yesterday I did Ab Ripper X, first time in awhile. I kept the calories down and avoided a major mistake with the help of my wife Cyndi. A freind of mine took me away from my work :) to look at expensive cars that I can't afford. When it was over we were sitting in the parking lot of Hooters, so I called Cyndi and she promised to make me some blackened Mahi with steamed veggies. If I had gone in there I could have ruined the day and week. I kept thinking about that and what I would have to say here in the AM. I know Ab Ripper X isn't like a day with Army Mike but its a step forward at least and I felt really good about that.

Would you be interested in catching a Rays game in August? I would like to introduce you to a friend of mine that I went to graduate school with, he also has run a marathon (only 1 :)) and currently owns P90X but sadly has given up on the program. He lives in downtown St. Pete but he travels a lot with his company.

I'm off to start Legs & Back, have a great day!

Cousin Joe

[ArmyMike]

Hey Joe, thats awesome. you have your mind in the right way of thinking. We/this community is making you feel guilty for things you are thinking about doing that you shouldn't. I guess we did our job. Way to stay strong.
A game in August sounds great. Let me know what looks good for you.
Talk to you later,
Mike

[ArmyMike]

Did my Biceps and Triceps for an hour in the gym and ran a good 6 mile run on the beach. Almost crashed and burned a couple times looking at the, well you know.
Ran 8 miles this morning and flying out to Ohio to see my folks this afternoon. Packing my running shoes and Insanity for sure.
I'll get my updates in when I can while I'm away.
Everyone have a super weekend,
Mike

[amkaz]

LMBO!!!! Looking at the, well, you know. HA! Beach running sounds fun. Mike, you are an animal with these workouts! Have a safe trip to Ohio!

PS when you have time let me know how you figure your mileage out. I can do map my ride (for my bike) I guess, to figure it out, but you have inspired me to try to do a couch to 5K training and d the run/walk outside instead of run/walking on the treadmill. The first few weeks are by time (run for 90 seconds, walk for 60, etc) but the next step is to try to run a mile. That is easy on the treadmill but I am dumbfounded as to how to know when one is outside.

[JimNAZ]

Geez Mike . . . I need a recovery week just from reading your posts!

Keep up all the hard work. I know you will be more than ready to bring it when you need to!

[UncleJoe]

Amazing!! I am at a loss of words for my respect for your ability to exercise like you do.

Today I'm doing Legs and Back and then going to the lap pool for 30 minutes of swimming. Halfway done with L&B. Ab Ripper? We'll see.

Joe

[ArmyMike]

Amy - Glad you got a kick out of my beach run. I'll surely help you to be ready for that 5K, do you have one in mind yet that you want to run?
Yesterday morning was fun, my dad who is 70 has some of Tony's power stands and does his 100 pushups everyday. 10 sets of 10. Anyway I was showing him the variety of pushups that he can do with the powerstands and he did them all. I was quite impressed. He said all of his golf buddies are amazed at how far he is hitting the ball and asked what he has been doing to change his game and he said just doing my 100 pushups every morning. It was pretty cool.
Anyway I got an 8 mile run in yesterday morning. The 60 degree mornings are great. I got 10 more miles in this morning.
Now just a relaxing day of cornhole with the family.
Have a great Sunday everyone,
Mike

[UncleJoe]

Did my 21 laps at the pool, 30 minutes. Low on calories today, my goal is to come in around 1,500. We're going to my sister's timeshare on the beach today, I'm sure I'll be swimming there with the kids all day too.

People are telling me that I'm losing weight and my 34's are fitting now. My weight is still up so I feel good that I've restored a lot of my muscle tone that was lost when I stopped exercising last time. Now about those abs....

Take care,

Joe

[Netty]

WOW Michael!!! You are a true inspiration! Just reading your posts keep me motivated to push myself to my max. You totally ROCK! Time for me to start running again so I can reach my next goal of doing a 1/2 Marathon by the end of this year.

Hope you have a FANTABULOUS time with your family celebrating your B-day!

Ciao,

Netty :-)

[ArmyMike]

Thanks Netty, having a great time with the family. Enjoying the cooler weather here too. Ran 8 more miles this morning. Another good run of 10 miles tomorrow and then I fly back to Florida on Wed.
Wed night I'll get in a Core Synergistics workout and abripper too.
So Netty, do you have a 1/2 marathon picked out that you would like to do this fall?
Hey Joe, thats great that you are getting a bunch of swimming in and that your 34's are fitting nicely. Way to go, you are doing great.
Ok, time to get my Dad moving on these pushups.
Have a super day everyone,
Mike

[demaak]

What, you couldn't swing by Michigan while you were up North?? :p I hope you had a good visit with your folks and a safe trip back to FL!

I'm sore from Chest & Back yesterday! (Started week 3!) I'm still sore from Legs & Back Thursday and I only did a little over half of it, AND I have Plyo on deck for tonight! YIKES!

[Netty]

Hey Mike,

There is a 1/2 marathon in Charlotte in December that I am going to look into. I would like to have done the one in San Antonio, TX in November, but I have to go to Chicago on business that same week. Be sure that you will be hearing from me as I start to kick myself into training gear...you will be needed for sure.

C-ya
Netty

[UncleJoe]

Hello,

Today I did my 30 minute swim, I always go full speed with no breaks. Its miserable but not hot. :) What's not miserable is my weight loss. I'm looking forward to the scale on Thursday, I'm shooting for 186 and 183 by mid July.

All this talk about running I went ahead and signed up for a 5K, its July 3rd at Wickham Park.

Take care,

Joe

[ArmyMike]

Hey Krista, sorry we couldn't have gotten together, maybe next time I will plan it a bit better.
Netty I think the Charlette 1/2 marathon will be perfect for you. Time to get your base mileage built up now.
Then come about mid August it'll be time to kick it in gear.
Well I got in a nice 8 miler this morning. The weather is so nice. High 50's low humidity. Pretty sweet.
Well I fly back to Florida tomorrow, so it'll be time to hit the weights again.
Have a great evening of workouts everyone,
Mike

[ArmyMike]

Hey everyone, well I survived Ohio and I am back home and getting settled in.
Probably a couple of ab workouts tonight and then back at it hard and heavy tomorrow.
I did get some great runs in while I was in Ohio, so that was nice.
Hope everyone is doing well and its time to pick up the mileage a bit more this week and weekend.
Mike

[UncleJoe]

Good afternoon,

I did 30 minutes of swimming today in the gym. The guy next to me was swimming fast with fins and I tried everything to keep up, it was a good workout.

Tomorrow I'm taking some of my nephews out on hte boat and then everyone on Saturday.

Take care,

Joe

[ArmyMike]

Had a great Chest and Back workout in the gym for an hour last night and then 6 miles on the treadmill.
Arms and Shoulders tonight for an hour in the gym and then an uptempo 5 miler.
Ready for the long weekend so I can get some 12 milers in and lots of swimming and beach volleyball for sure.
Have a Happy and safe 4th of July weekend,
Mike

[UncleJoe]

Happy Independence Day everyone. The flag has been unfurled at the Giannacco household and we've finished Shoulders & Arms before the big day today.

Yesterday I did the 5k run, slow time but I finished.

Take care,

Joe

[ArmyMike]

Hope everyone had a fantastic weekend. I got 12 miles in on Saturday morning. Beach Volleyball, Just Arms and ISO Abs on Sunday and 10 miles yesterday morning with Total Body Plus and Abs/Core Plus.
So I had a good weekend of running and workouts and ready to keep up the pace this week.
Speed Training tonight along with a good back workout.
Have a great day,
Mike

[ArmyMike]

Well I had a great back workout last night and then went with my running club to the spped workout.
We did 5x800 and 4x400 with a 1/4 mile recovery between each sprint. A 1 mile warmup and a 1 mile cool down for a 7.5 mile workout.
Arms and Shoulders in the gym tonight with a 20 min ab workout.

[amkaz]

Awesome job Mike!!!! You are an inspiration!

[ArmyMike]

Thanks Amy, I see your weight is coming down more and more each week. You are the inspiration. Great Job.

I did my Shoulder and Arm workout in the gym last night, along with a 20 min ab/core workout and then 5 miles on the treadmill at an easy pace.
Tonight I'm doing an hour of just Chest in the gym and an uptempo 5 miler on the treadmill.

Have a great day everyone and keep up the good work.
Mike

[ArmyMike]

Happy Friday everyone. Hope everyone has a great weekend of workouts.
Last night I had a great Chest workout for an hour, 15 minutes of Abs and a really good 5 miler on the treadmill in 38:50.
Tonight is Legs and Back, no running, 10 miler tomorrow and 14 miles on Sunday.
It'll be a cool 78 degrees and 92% humidity, talk about a sweat fest. Hydrate, Hydrate, Hydrate,
Mike

[UncleJoe]

Hey Mike,

Still swimming on most days, going again tonight. Cyndi has been taking the boys for swim lessons and they really like swimming with their Dad. Cyndi said she couldn't believe the intensity I'm putting into it, my theory is that if it doesn't make you suffer badly then you aren't putting enough into it to be effective.

So I painted the workout room today, does this count as a workout since I was in the room for a long time? LOL

Take care,

Joe

[ArmyMike]

Hey Joe, all that swimming and painting is an awesome shoulder workout. So did you paint a big P90X on the wall too?
Had a great 10 mile run on Saturday along with a great workout of 10 sets of 20 pushups, 10 sets of 10 reps using 40lb dumbell curls and a 20 min ab workout.
This morning was a 14 miler and lost 7lbs of sweat, rehydrated and then did YogaX.
Legs and Back tomorrow with Beach Boot Camp.
Hope everyone had a great weekend of workouts,
Mike

[UncleJoe]

No, but if I had mixed the two cans together I could have avoided the 3rd coat. :)

Did my swim today, calories are on track too. Working off that dessert from yesterday. :)

Joe

[ArmyMike]

Had a super Legs and Back workout, boot camp was rained out, so I did an additional 20 minute ab workout and then 5 miles on the tread mill.
Feeling great today, shakeology is beginning to squeeze away that unwanted few pounds. I love it.
Tonight is Arms for an hour and then speed work. 7x800 at 3:25-3:30 per 800.
Have a super day,
Mike

[ArmyMike]

I had a great Chest workout and added Tony's new style of pushups. (Thanks Netty) Your feet are on an exercise ball and your hands are on medicine balls. Awesome. 3 sets of 20 with those, bench press, flys, dips all for an hour. 15 min of abs and then speedwork.
I just love my speed workouts, 7x800 at a 3:25-3:30 pace. The best workout in training to make you faster.
Back and Shoulders with 20 min of Abs and then hitting the bridge overpass tomorrow morning for my hill training. 6x1 mile repeats up and over the bridge.
Hope all is well with everyone,
Mike

[UncleJoe]

Did my swim today, the boys were also taking swim lessons & they like seeing me there exercising with them. Earlier in the morning we received our piano and the kids played it all day. Lots of fun.

Take care,

Joe

[ArmyMike]

Back and Shoulders for an hour last night, along with 20 minutes of abs and 5 easy miles on the treadmill.
Bridge run this morning. 6x1 mile repeats 1/2 mile up the bridge and 1/2 mile down the bridge x 6 times. Loved it, except for the humidity.
All arms tonight, busting the biceps and tearing the triceps.
Have a great day and a super workout!!
Mike

[UncleJoe]

Did my swim, did 25 laps in 30 minutes, 5 more than my usual. Stayed under cals! Take care. Joe

[demaak]

Hi Mike! How's it going? I hurt my back last week, but it is finally on the mend. Was able to bend over after my shower for the first time all week! It was interesting trying to figure out how to get the towel over my hair, but no more. Phwew. I rested all week but ran for 20 minutes on treadmill yesterday and it went very well. I'm going to do that again today, then tomorrow get into phase 2 of P90x, but really take it easy on the weights. I am also going to start going to the Y! I asked them if they would waive the join fee (seriously why is it so high? that $160 was keeping me from signing up) so now I'll be able to run in the track in AC or go swimming! That will be good because I need more Cardio options right now. Getting married in 8 weeks! Eeek!

[Netty]

I had a great Chest workout and added Tony's new style of pushups. (Thanks Netty) Your feet are on an exercise ball and your hands are on medicine balls. Awesome. 3 sets of 20 with those, bench press, flys, dips all for an hour. 15 min of abs and then speedwork.
I just love my speed workouts, 7x800 at a 3:25-3:30 pace. The best workout in training to make you faster.
Back and Shoulders with 20 min of Abs and then hitting the bridge overpass tomorrow morning for my hill training. 6x1 mile repeats up and over the bridge.
Hope all is well with everyone,
Mike

OM Goodness Michael!!! 3 sets of 20 of the "Impossible Push-up"!! You are truly a push-up maniac!!! Glad I was able to share it with you! Though I am proud of my 1...haha
Glad your training is going well!

Just an update...my run went well today! So I had two strong runs this week and will make sure to follow your advice for next week! So excited about my 4 miler next weekend! Hopefully one day we will get to run together!

Annette

[tigerman28]

You are all BEASTS! I'm a marathoner myself, but cannot imagine training for the race AND pairing up a few of these workouts at the same time. Congrats on your progress, and keep us updated!

P.S. Because I didn't qualify for Boston, I volunteered as a supervisor at the finish line. Let me tell you--there are HUNDREDS of people who finish that race sub-3:00 and look like they can still go longer! I've never seen a race filled with so many fast runners. I know with this type of training (perhaps plus Plyo?) you'll be golden. Don't forget to anticipate Heartbreak Hill!

[ArmyMike]

Hey Tigerman, thanks for the advice and I'm sure it was awesome seeing all of those speedy runners.
Krista - Your running is coming along great, hopefully you won't have any more injuries to slow down your progress.
How are the wedding plans coming along? Getting nervous yet?
Joe - Your swimming is coming along pretty good. Are you back to doing any running again or just swimming for the time being.
Netty - Yep, those are some crazy pushups, I love them though. Thanks again. I'll need to get that one on one dvd.
A couple more good runs for you this week and then your big race. I'm sure you'll make your goal. Let em know how you do.

Well yesterday was Yoga day for me and ran 10 miles this morning. Doing the Total Body Plus workout and Abs/Core plus later this afternoon. Tomorrow is 14 miles.
Hope all is well with everyone and have a great weekend,
Mike

[UncleJoe]

Hi Mike,

I'm probably going to change things up a bit and add some more P90X back into the schedule. No running at the moment, my sister keeps telling me to get back on the road and find a parnner to run with.

Yesterday we went to a waterpark, I think I burned 1,000 calories there. I kept the intake inline until the very end so overall I didn't lose any progress.

I'm thinking about doing phase 3 of P90X starting tomorrow.


Take care,

Joe

[ArmyMike]

Hey Joe, sounds great. We need to take in a game sometime. When do you think you might be able to make it to St Pete?
There is a Tampa Bay Rays player that lives beside me, so I can get tickets anytime. Let me know.

Got my 14 miles in this morning, I have a variety of pushups planned for this evening and some abs and core work too.
Happy Sunday everyone,
Mike

[ArmyMike]

Yesterday was a great day of workouts. I got 1 hour of Chest and legs and then Boot Camp class afterwards. We ran our 4 mile course down the beach stopping 12 times during the 4 miles, doing Plyo moves at each stop. 20 minutes of abs when we were done.
Tonight is Shoulders and Arms and for an hour and then speedwork. 10x400 at 1:30 - 1:35 per 400.
Have a super evening,
Mike

[ArmyMike]

Did my Shoulders and Arms workout for an hour and then speedwork on the treadmill. It was brutally hot outside so I stayed inside on the treadmill and did 10x400 sprints at 1:30-1:35 pace per 400 with a 400 recovery inbetween each sprint for a total of 7 miles for the workout including warmup and cooldown.
Legs and Back tonight for an hour, 20 min ab workout and a 5 mile easy jog.
Have a super night everyone,
Mike

[UncleJoe]

That's a nice idea Mike, count me in for August. Our two sons' birthdays are the 19th and 26th and this weekend we're in South Florida, I'm going to take Christopher to see the Braves @ Marlins. We're Braves fans here but I have adopted the Rays since it doesn't conflict with America's team.

This weekend they are on the road. Next weekend they are home vs. the Yankees, that would be really cool. August 13th I'm out of town that weekend. 8/27 weekend Boston's in town, that actually might be the best if we can't do the Yanks. I have a buddy (who also owns P90X and used to run) who lives in downtown St. Pete and we had also talked about seeing a game. I've been wanting to introduce you to him but if that's not possible let me know, no big deal.

I've been putting together a new government bid, if/when I win the contract we'll be breaking out the bubbly. I worked until 2am last night and 10pm on Monday. I'm beat and going to bed early tonight in the hopes that I get some workout time in on another day. Swimming is over, it was fun but it was more convenient and taking away from weight training.

Take care,

Joe

[ArmyMike]

Hey Joe, I am going to the Yankees series next weekend with some other buddies, but the Red Sox series would be good too. Let me know which day of the Red Sox series works best for you and I'll see if I can get us some free tickets for that game. Either way, just let me know what date and we'll go for sure.
Had a great hill workout this morning. Ran 6 miles of hills and feeling great. Chest and abs tonight.
Have a super day,
Mike

[ArmyMike]

Had a super chest workout for about 45 minutes and then 30 minutes of core and abs.
Running 5 miles at an uptempo pace tonight. 10 miles tomorrow with an hour of Biceps and Triceps and 14 miles on Sunday with Yoga X.
Happy Friday everyone and have a super weekend,
Mike

[ArmyMike]

Well another great weekend of running, workouts and beach volleyball. Gotta love it!!
10 miles on Saturday with an hour of Biceps, Triceps and 20 minutes of core moves.
14 miles on Sunday with YogaX and beach volleyball.
Today no running, but a kick your butt Cheast and Back workout with 20 minutes of Abs.
Have a super day,
Mike

[UncleJoe]

Ok, today kicks off my 1st day back from our trip from So. Fla and I am going to get serious again with my exercise. Today I'm going to do Ab Ripper X first and decide what to do from there. Weighed 190 on the scale this morning.

Take care,

Joe

[ArmyMike]

Hey Joe, hope you had a fun trip and a good game at the Marlins. Let me know what game in the Boston series you'd like to see and we'll make it happen.
Tonight is speed work. 4x800 and 4x400 with a 1/4 mile recovery between each sprint. Arms and Shoulders for an hour prior to my speed workout.
Found out some great news last night, I was drawn to run in the JFK 50 Miler in northern Maryland in Nov. I'm stoked about that. Should be an amazing time.
Have a great night of workouts everyone,
Mike

[ArmyMike]

Well last night was an awesome workout evening. I had a great arms and shoulder workout and then ran my speedwork.
4x800 @ 3:30-3:35 per 800 and 4x400 @ 1:35-1:38 per 400. It felt great and my ankle is finally starting to feel better. Although I still needed some motrin before I went to bed. It was a bit achey, but today it feels great.
Legs and Back with 20 minutes of abs tonight and running 1 mile bridge repeats in the morning at 0500.
Have a great workout,
Mike

[UncleJoe]

Hi Mike,

Glad that your ankle feels better. I hope that I can get to a point where I'm exercising regularly again. I shouldn't use work as an excuse all the time.

Today I did Back & Biceps and some balanced lunges followed by some squats with 70lbs.

Take care,

Joe

[ArmyMike]

Wow, this morning was a humid hot run. At 4:45am it was 81 degrees and 94% humidity. In the hour of bridge runs that I did I lost 5lbs of water.
Rehydrated now and ready for a good workout of Chest Shoulders and Tri's with 20 minutes of abs.
Have a good one,
Mike

[ArmyMike]

Well my running is coming along great, other than running in this heat. I got 16 miles in Saturday morning and 10 on Sunday morning.
Boot Camp was great last night. I had 5 new troops last night and they did great.
Speedwork tonight 7x800 and 1 hour of Biceps and triceps with 20 minutes of abs.
Hope all is well with everyone,
Mike

[ArmyMike]

Tuesday night speed work went great, feeling strong in my sprints. Wednesday night's boot camp class went well and actually everyone that was there on Monday showed up on Wednesday too. That's a first. Normally I see about 10% of the first timers show back up again. Pretty impressed with them.
Chest and Back last night went well too. Love doing those impossible pushups on medicine balls. They really make you go nice and easy with the perfect form.
My 6 mile bridge run this morning was hotter than you know what, but I finished. I have Arms and shoulders tonight with some core and ab work.
A 5 mile tempo run tomorrow and 16 miles on Saturday.
Have a great workout tonight everyone,
Mike

[ArmyMike]

Arms and shoulders last night went great, I packed on some more iron and crushed my workout.
A 5 mile tempo run tonight and 16 miles in the morning. Not looking forward to running in the heat and humidity, but I can just dive in the ocean when I'm done. Not a bad trade off.
Anyway have a great weekend of workouts everyone.
Mike

[ArmyMike]

Well I sweat my way through a 16 miler Saturday morning, gave a personal training session and then had a good back and abs workout after that.
Sunday I ran 8 miles and then a good Yoga X workout.
Tonight is Bicep and Triceps and then off to Boot Camp to whip up on some sorry souls. They hate it, but love it when its over.
Have a great night,
Mike

[UncleJoe]

Hey Mike,

Sorry I've been AWOL lately. I just hired a manager with the hopes of freeing up some time to workout. We are having some kind of year at the office. Pretty fun stuff.

I did a leg workout on Saturday, walking like Frankenstein today.

Take care,

Joe

[ArmyMike]

Hey Joe, Hope your new manager works out.
I had 6 new troops join in my boot camp class last night and 4 of them finished, the other 2 said see ya later. Whatever.
But the 4 new ones that finished are excited to go at it again tomorrow night and they are also bringing a couple of their friends. So I should have a good class of at least 12-15. We get a lot of attention on the beach. It's pretty cool.
Anyway Back and Abs in the gym then speed work afterwards, doing 8x800's.
Have a great night everyone,
Mike

[ArmyMike]

Well it's been a great week of running, workouts and boot camps.
Boot Camp Wednesday night was awesome. I had a great turnout and for the first time I had more males than femailes, so I got to add in a bunch more pushups and we picked up the pace on the run a bit faster too.
Then Thursday morning I had 6 miles of running across a large bridge over pass. It was so humid at 4:30am, i lost 7lbs of sweat during that 6 mile workout. I was soaked, but felt great after my cool shower.
Thursday evening I had a super legs and back workout.
Today is my off day and then 18 miles tomorrow morning.
7 weeks until race day, I'll be so ready to be running in some much cooler weather.
Have a super weekend everyone,
Mike

[scourtney7]

Go Mike!! :)

[UncleJoe]

Just got back from my trip to Milwaukee. I went up to meet a vendor there. I am looking forward to starting up P90X Monday morning and I will be posting my daily stuff here.

Take care,

Joe

[UncleJoe]

Hey Mike,

Did Chest and Back tonight, looking forward to this new round of P90X.

Take care,

Joe

[ArmyMike]

Thanks Scourt
Hey Joe, good luck with your new round. So when are you headed over here to the best coast.

18 miles done on Saturday, A good back workout on Sunday with 30 minutes of swimming laps.

Monday was Biceps and Triceps and then Boot Camp.
Tonight is shoulders and abs and then speedwork, 2x1 mile, 3x1200, 4x800.
Should sleep good tonight,
Mike

[UncleJoe]

Well Mike, pretty soon, Boston is in September I'm definitely in for then. When I get there I'll have to give you the low-down on the business, its been our best year.

I did Plyo Wednesday and Shoulders and Arms today. New guy starts Monday.

Joe

[UncleJoe]

Getting ready to do Yoga X. Take care,

Joe

[ArmyMike]

Hey Joe let me know what days you will be coming in and I'll get tickets.

My running is going well and the workouts are great too. I'm sure excited to run in some cool weather for my race. Less than 6 weeks to go.

My schedule has been Mondays 1 hr in the gym and then 1.5 hours at Boot Camp
Tuesdays - 1 hr in the gym and 1.5 hours doing speed work
Wednesday's - 1 hr in the gym and 1.5 hours at Boot Camp
Thursday's - 1.5 hours of bridge runs and 1 hour at the gym
Fridays - 5 miles of running
Saturday - Long run - 16-20 miles and 1 hour workout at home
Sunday - 10 mile run and YogaX

Have a great evening,
Mike

[UncleJoe]

Geez Mike, that's an awesome routine. I'm glad to see that you are so committed to your workouts. My wife Cyndi is the same way, she looks like Tami French with a different head. :)

On my end, for me right now its all about my business. We are in full swing with the end of fiscal year and I've been in the office for 12-18 hrs per day, not leaving me much time for working out. My new GM is on board but it will be some time before he is ready to run the show by himself.

This morning I did Back and Biceps and Ab Ripper X.

Take care,

Joe

[ArmyMike]

Hey everyone, less than 5 weeks now until my big race. Ran 17 miles Saturday morning and 12 miles Sunday morning. Had my ankle worked on a bit Friday evening, still causing me some issues, but pushing through it. Deep tissue massage scheduled for Thursday and another ankle treatment Friday evening. My workouts are going great, just need this ankle to recover, but I'm not expecting it to until after my race. So hopefully it'll hang in there until after the race.
Hope everyone has a super week of workouts,
Mike

[UncleJoe]

Hi Mike,

Well September is our big month, I am working some late hours here at Pelican Sales, sometimes past 2am and back by 8am. We hired 3 new employees and sales are at their usual peak. I guess I'm trying to say that with work and family I'm having a hard time getting away without disappointing the kids and Cyndi. Would it be ok if we moved things out until after this month? I'm planning to get very serious with the workouts then when I'm not living in the office.

Take care,

Joe

[ArmyMike]

Hey Joe,
Sounds great. We'll make plans for maybe a playoff game if things workout.
My running is still coming along great, workouts too. The boot camp workouts are done until after my Marathon in 3 weeks and then will resume as a St Petersburg Fit Club. Excited about that. Running a 20 miler this weekend and then start tapering back. I'll then start hitting the weights again and preping for my 50 Miler in Nov.
Have a great day and many super workouts,
Mike

[ArmyMike]

Had a great Chest and Back workout at the gym, 15 minutes of abs and then a 5 mile run.
I have an Insanity Fit Test tonight followed by a 5 miler. Should be whipped after that.
I hope all is well,
Mike

[ArmyMike]

Had a nice 12 miler this morning. The morning temps are finally starting to drop, down to 77 now at 6am. YEAH.
A just Arms and ab ripper for tonight.
A 10 miler and yoga scheduled for tomorrow.
Have a great weekend of workouts everyone,
Mike

[UncleJoe]

Mike,

Headed to Disney until Wednesday and then its 100% full time P90X!!! Take care,

Joe

[ArmyMike]

Hey Joe, I hope you had a super time in Disney. So you are going at it, hotnheavy this round?
Hope to see some great results.
The weather is finally great. So this weekend will be perfect running weather. 15 miles on Saturday and another 15 on Sunday. Then all my regular workouts. Its even a 3 day weekend to boot. I love it!!