10th planet allstars DVD

This promo video features my 10th Planet Jiu Jitsu coach, Sean Bollinger. Looks awesome. I am going to order it. I should be starting back into jiu jitsu training in the next couple of weeks, just trying to figure out how to fit it into my schedule without effecting my family.

15 minutes that hurt

Tomorrow's push ups, in my quest to do 10,000 Push Ups, are going to suck. That is because I had too much time to think on the drive home from the meeting that I did tonight in Palm Springs ( an awesome meeting by the way). All the way home I was thinking that I couldn't wait to get home to do the grappling workout that I found a couple of weeks ago on YouTube. I've done it a couple of times before and it is awesome, it hurts like hell, and it can be done in less than 20 minutes.




It was put together by Randy Couture and here's how it works.
Without putting the barbell down you do the following:

Bent Over Rows 8x
Upright Rows 8x
Military Press 8x
Good Mornings 8x
Split Squats on Each leg 8x
Squat and Push Press 8x ( this one sucks)
Bent over rows 8x

Rest 60-seconds and repeat for 6 sets.

I've done 3 sets the first time, 4 sets the second time I did this, and tonight 5 sets. I think I can get to 6 sets the next time, but this thing seriously hurts and tomorrow I will wake up with sore shoulders, a sore lower back and hamstrings that feel like they've been beaten (if this is anything like the last times that I've done this).

My Garmin 305 says the whole thing took 14 minutes and 34 seconds and my heart rate maxed out at 179. I can already feel twinging in my hamstrings and I am still sweating 20 minutes later.
So, if you're looking for a great workout give this one a try. If a barbell is too heavy, this whole thing can be done with dumb-bells.
If you do try it, let me know if you agree with my assessment. I've posted the video below if you want to see all th proper form. This guy makes it look easy and with a pretty good amount of weight. I'm envious.

Nightime 150 HR Run - 4 miles

Here was tonight's workout. A workout given to me by Coach Tony (www.coachtony.com) when I was training for previous races was to take long, slow runs and focus on holding my heart at 150 bpm. Tonight I went back to that workout.
It does a couple of things. First, it teaches you to pay attention to your heart rate and control your breathing. Second, it "puts the miles" on your body. To me that means it beats up all of the small cartilige and such that needs to be strengthened while not putting too much stress on them. I always think of micro-tears in the muscles that heal up and become stronger when I run this run. Normally it is excruciatingly boring, but tonight was a gorgeous night so I just ran and enjoyed. 4 weeks from now I'll do this run again. If I am progressing in my fitness, I should be able to run the 4 miles faster and hold that 150 heart rate. I'll let you know how that works out.
http://www.trainingpeaks.com/sw/5LY3UJIUGMU5Z6XPLP5COXSN3M

This Mornings short Bike Workout

Just got on back on the bike this morning for a little bit. Below are the details.
Click the link below to view the workout
http://www.trainingpeaks.com/sw/7TIXEE7OSIQREQ24GIL5KVKVVY

Announcing a new goal

I train a million times better when I have a goal or better yet an event that I am training for. It is too easy to blow off workouts and find reasons not too workout if I don't have some "death defying" event coming up. So with that in mind, I am announcing here and now ( and it's actually a bit scary to even type this) that I am returning to the Northface Endurance Challenge 50k run in San Francisco on December 4th. I attempted this race a couple fo years ago but had to pull out at mile 19 because of a knee problem ( this would later be the same knee that I ruptured my ACL- so we now think it was fairly well blown in that race). So, I've got some unfinished business with this run. And for better or worse, I now know what is ahead of me on this run, and it is brutal. My Garmin told me I had  already climbed 7,000'+ feet when I pulled out at mile 19 if that gives you any indication of how tough this will be. Below is a video taken on the course that shows just how beautiful the course is.


I am very excited to go back and finish what I started and even more so I am excited to have an event on the calendar again. I will keep you updated on how the training is going and I'll be using Training Peaks Software to log all the details.

For anyone who is considering it, there are a number of other distances that day as well. There's a 50 mile, 50K (32 miles), Marathon, Marathon Relay, Half Marathon, 10k and 5k, and a Kid's Run. Join us if you'd like. We can train together virtually or physically as suffering is always funner in groups.