Thursday, May 3, 2007

Rough Night: Part II

My cold seems to have gotten worse since yesterday and it did not make for a good nights rest last night. I was up most of the night battling sinus issues.

I think I need to clarify some things about my strength training routine. My 4 day split workout in no way will cause me to "bulk" up. Strength training is a key factor in the aid of fat loss and improved overall fitness. Bulking or building mass is as much a part of nutrition as it is hitting the weights. Two things would have to change if I was trying to "bulk up".

1. I would have to consume at least double the amount of calories.
2. My strength routine would include heavier weight and lower reps like a MAX-OT program.


I lost 65 pounds from Oct to March and did very little strength training. All running, biking and diet. I did successfully build a good running base and I did successfully finish my half marathon. So, what's my problem? My overall fitness is my problem. I need to build strength to improve not just my running times but more importantly the way I feel.

I believe...

Building strength is a key factor in endurance sports. Building strength can make you run faster, longer, and recover quicker. Building strength can help lower the risk of injury. Building strength can improve overall fitness...my goal.

My program was specifically designed to lower weight, or better yet, lower my body fat. Nothing is better, in my opinion, then strength and core training. My routine uses moderate weight and higher reps. It's also a split routine, meaning, I'm working different muscle groups on different days giving plenty of time for rest between each workout and between each muscle group. I think strength training should be a part of every runners/Triathletes training. Even a 2 day a week full body routine would have a lasting effect on performance.

I do appreciate and respect all the great advice so by all means keep it coming!:) Coming up in 30 days I have my first multi sport event and just getting the advice I've gotten already has helped tremendously! I am following each one of your journey's soaking up everything I can to help with my own goals. Thank you for sharing.

Well, about last night....I didn't get to the gym because I really didn't feel like sneezing all over the equipment and I'm sure the other members appreciate that! I decided to move my quads and calves workout to tonight. Hopefully I will start feeling better today to get it done. Have a great Thursday! - Jason The Running Man

21 comments:

Gotta Run said...

Jason - Weight and resistance training is key and I agree with you 100%. For me, I had to adjust my weight on the lower body workouts to a much lighter weight to decrease my amount of fatigue. After doing this now for the past two weeks I have noticed a big difference in my recovery. I get in at least two days a week of total body including core training every other day. Just continue to listen to your body and do what works for you. We are all very different and therefore adjustments will be made often.

Knowing when to push and when to back off is key in becoming stronger. You are the only true person who can make that call.

Hope you feel better soon.

Michelle said...

I agree with you too about the strength training. When I was on the rowing team in college, we did lots of strength training (olympic lifting and the like) and it really helped with not only performance but my overall fitness. I was in the best shape of my life then. I really need to get back to doing some lifting.

I hope your cold gets better soon. My son has been fighting a nasty cold for a week now, so I know how much it stinks.

~~Midnight Raider~~ said...

I totally agree about strength training. It's a little different for me as a woman, because I strength train to lose weight AND to shape my body, like my glutes and calves. Anyway, it's definitely a part of a healthy lifestyle... so great job!

GandaMan said...

Being sick sucks. Hope you get well soon, buddy.

Marcy said...

Wow congrats to you on all of your weight loss!! Shedding 65 pounds isn't easy (I've been there myself :-/ , doing it all the same way you did. Cardio, cardio cardio LOL) Sounds like you have a great plan for strength training! Hope you feel better soon!

Robb said...

I first want to congratulate you for your positive attitude and dedication. You've accomplished a ton dude!

gotta run makes a good point in that only you can make the call in knowing when to push and when to back off. You'll learn that by trying and adjusting over and over again.

Rock on bro.

runliarun said...

I loved the comment you left on my blog:). Incidentally, that comes from RUN LOLA RUN. And I love to hear it, although I will never be able to run like her. Or to the same effect.

aggie jogger '77 said...

Jason - get to feeling better, and no don't be sneezing on the machines. I'm slowly being convinced that I need to start some type of weight program at least one day a week to help me with improving my running times and endurance....good luck

Wes said...

Jason, sorry to hear you are a bit under the weather. Let's get this one out of the way well in advance of your first multisport event! Your weight loss has been so impressive and inspiring. Way to rock it, dude! Everything you said about strength training is so true. You can strength train to bulk up, or you can strength train to get lean and mean. Take your pick. I feel so lop sided because I have done zero upper body strength training. That is going to have to change. Rock on, Jason! Rock strong!!!

Lisa - Slow & Steady said...

i agree with you about strength training. i can't get it to be a part of my routine, though, because I find it boring. I wish I could find a way to make it fun, because then I would do it and stick with it!

meanwhile, get better!!

getwell said...

I hear you there, man. I've neglected weight training for too long now. Tomorrow and next week, I'm gonna start pushing some dumbies. Thanks. And, like my name, do take good care and Get Well! :-)

Scott said...

Glad you are a member of the "sick club"...been battling mine for a few days now.

I didn't realize you lost all that weight...GREAT JOB ! ! ! What is your goal?

J~Mom said...

Hope you feel better soon!! Being sick is the worst!!

I totally agree with what you said in your post and I need to take that advice myself!! :>)

Chad in the Arizona Desert said...

Get well soon, buddy. Illness is now fun at all and has no place in your plans.

Mike said...

Jason- get better man!
Re: the weights- totally agree with you. As you know/mentioned, they are key to weight/fat loss and definitely rev up the metabolism alot more then the endurance stuff. Keep it rolling- your progress is awesome!

Matt said...

Hi Jason, just checking out your blog. Congrats on your outstanding weight loss and road racing. I'll be checking in to read more about your training for your marathon this year. Keep up the great work.

Mary Christine said...

Get well quick!

sunshine said...

Hope you're feeling better!

Darrell said...

Jason, sorry I missed the half marathon posts, I'm havin' a hard time keeping up. You did great. You'll never forget that feeling of finishing.

Good decision to take up some strength. I know I need it but haven't figured out just where to fit it into the schedule.

Good luck with that cold, etc. It seems to be hanging on for awhile at least out here.

Laurel said...

Ugh...this cold sounds like the worst...hope you feel better soon.

I totally hear you on the weight training. The thinnest and fittest I had ever been in my life was when I was lifting 5-6 days a week...imagine that.

I need to get back into that habit again somehow. I need more hours in the day!!!

Gripperm said...

Strength training and running work well hand in hand