Brave New Thing: Joining the Strongman Program

There is no strongman program. Not for me. I'm Almost 5'6". Around 130 lbs. No muscle to speak of, and what there is has little heavy lifting strength.

That's why I bought some weights. Just dumbbells. See below.

Biceps. Shoulders. Pecs (and I'm not talking about that wonderful city in southwestern Hungary - see T-Shirt White " Pecs " Hungary City).

This is a good thing. Hopefully a starter kit, then off to buy a full range of weights set up in my garage. In the meanwhile, this dumbbell set can be arranged with 3 lb and 5 lb weights, with 20 lbs on either side.

A few months of this, along with the situps and pushups I have been doing, and hopefully, some noticeable difference will be evident.



2006 IronMan Pro Strongman and Bench Press

Tooting My Own Horn: Hanging Out My Shingle

While not related to running, I thought I would toot my own horn, announcing my new website, geared toward acquiring new clients.

AnthonyTrendl.com

I still need to go for a run this afternoon. Right now, I am looking at my 4.42 mile route.

100 Meters to a Marathon: Sub-20 5K Paced Out

According to the McMillan Running Calculator, if I can run sub-20 for a 5K, I should be able to, with the proper related training, run the following paces for 100 meters to the marathon. The only time I am close to is 200 meters.

I tested McMillan's chart with my real PRs from way back when. Very accurate. How accurate will it be now, as I am not training with the same intensity? Only time will tell, but it serves as a guide for both current and potential times. My 22:42 applied to a 4 M run indicates a 29:41 is possible. The distance is close enough to presume my training is correct; it isn't going from 100 meters to a marathon.

The formula cannot know race day conditions, or my fitness. On July 4, I will be fitter, but the course will be more challenging than on June 7. If the formula can show me anything for July 4, I can be pretty sure sub-28:00 for 4 M will not happen. A good race from me can turn out a 28:30, though. Maybe I will shoot for that (equivalent to a 21:47 5K).

Event	100m	200m	400m	500m	800m	1000m	1500m
Time	17	34	01:11.1	01:32.7	02:36.1	03:24.0	05:21.4
Event	Mile	2000m	3000m	2M	4000m	3M	5000m
Time	05:46.1	07:18.8	11:27.6	12:18.6	15:39.4	19:16	19:59
Event	4M	8000m	5M	10K	15K	10M	20K
Time	26:08:00	32:56:00	33:07:00	41:31:00	1:04:20	1:09:33	1:27:32
Event	13.1M	15M	25K	30K	20M	25M	Marathon
Time	1:32:22	1:46:32	1:51:12	2:15:15	2:26:16	3:04:23	3:14:49

Put Down the Cookie, Lace Up the Shoes and Hit the Road

This week, since I started my journey in May, I will pass the 500-mile mark in miles run, and, in theory, will have lost 15.5+ lbs. Not so, as my calorie intake has increased, as has my muscle mass. I've lost nine pounds, which is still wonderful.

140-9=131, though it flops around a couple pounds either direction.

Two tools you might find handy are below.

The first just asks you your weight and how far you went. The other is an article explaining the differences physiologically between walking and running. It relates this to calorie burning.

Exercise is a key part of sustained fitness, so those of you who are hoping running will help you look like a young Jack La Lanne might find them helpful. You won't even need to make those nasty looking vegetable drinks he now hawks on informercials (That's the Jack La Lanne Power Juicer to you non-TV folks).

Calorie Calculator at Runner's World.com
The calorie calculator at Runner's World tells you how many calories you burned on your run, based on distance run and your weight.
www.runnersworld.com/cda/caloriecalculator/0,7153,s6-238-306-313-0-0-0-0,00.html

How Many Calories Are You Really Burning?
If you think running and walking both torch the same number of calories per mile, you better put down that cookie.
www.runnersworld.com/article/0,7120,s6-242-304-311-8402-0,00.html