The Training Crucible

After 3 weeks of using Hal Higdon's Spring Training speedwork plan I have to admit that while I am running faster, I have yet to do any two weeks the same or according to plan.  Such is the life of husband and father of 3 who has other things besides running in his life.  So far I have only missed one workout, but I have learned to make some modifications in order to get everything done.  This week Meg started running again in order to get ready for the Soaring Wings Half Marathon.  We also went with our girls to Hot Springs in order to spend the weekend at the lake with some of our best friends in the world, the Smiths.

Two months ago I started P90X.  At the time I had been running quite a bit, but hadn't done much strength training since my senior year of high school.  From my experience I believe that P90X will make you a better runner.  I know there is a lot of debate about that in the Runner's World forums, but my 30 Day Results and my performance at the Music City Marathon in April indicate to me that it works.
Here are my body stats at the beginning of P90X:

Weight: 191
Chest: 36.5"
Waist: 36"
Hips: 36.5"
Right Thigh: 24.5"
Left Thigh: 24.5"
Right Arm: 13.75"
Left Arm: 13.5"

After 60 Days:
Weight: 189
Chest: 39.25"
Waist: 34.5"
Hips: 37"
Right Thigh: 24.5"
Left Thigh: 24.5"
Right Arm: 15"
Left Arm: 15"

Clearly my upper body saw the greatest benefit from using P90X. But overall my entire body has gotten stronger. My time per mile has dropped by approximately one minute, while I have only been running one or two days a week.  While certain wouldn't recommend only using P90X as a runner, I do believe that it can dramatically help improve your running.

If you have used P90X, even if you aren't a runner, what have your results been?
If you are a runner and have used it, what benefits, if any do you see in your running?

The core of your body is essential for great running.  While many of us long for that perfect set of 6 pack abs, a strong core is more than just your abs.  The core extends from your chest all the way down to the top of your thighs, and it is essential that you focus some attention here if you want to improve your running. Just this morning I did the P90X Core Synergistics workout in order to hit all the major areas of my core: thighs, hips, glutes, abs, obliques, and chest.  If you don't have P90X, here are 10 essential Core Workouts:

1. Core Strength Workouts. There are probably 15 plans at this site, making it a great resource.  Some of the plans focus on the needs for specific sports, like hockey, while others focus on life stage, such as post-natal. Personally, I like the full body workout.
2. 8 Quick Exercises. Your busy, so get in and get it done. These 8 exercises are super quick, you just need to be sure you have a balance ball for some of them.
3. Core Values. Another full body workout that will have you using balance balls, weights and medicine balls to get in a great workout.
4. Ab Focus. As I said, abs aren't everything, but they do make up the largest section of your core.
5. Beginners. Although the site is for triathletes, I think the moves here are pretty basic.
6. Another Ab Focus. If you want that six pack you have to put in the work on those abs.
7. 5 is less than 8. If you thought it was great to only do 8 exercises, then you will really enjoy only doing 5. If you are new to working out, this may be the place to start.
8. Ladies Only. Here are some exercises for the ladies out there.
9. Workout Videos. I love being able to see the move, it helps when I am learning something new.
10. The Exercise Ball. Adding the exercise ball to your workout routine will help you work you body at different angles, forcing it to adjusting.  Also the balance required to stay on the ball works muscles in a way that no other exercise can.
I hope these help you reach your fitness goals.
Which core exercises do you do?
How often do you focus on a core workout?

At the beginning of the year I registered for the Country Music Marathon with the goal of improving my time from the the St. Jude's Marathon in December of 2009.  Training was going well until I hit my 18 mile run.  18 is where I seem to hit the wall, the same was true when I was preparing for St. Jude's.  The week after the 18 mile run I received P90X for my birthday (the 30th).  At that time I made the decision to focus on weight loss and running a solid half-marathon, re-valuate after the race a plan for another marathon later in the year.  During the 6 weeks that I have been doing P90X I have run approximately 4 times: a couple of 4 milers, one 5 miler, and then the Saturday before the 1/2 I ran 6.5 in order to help me gauge my pace for the race.
My official time was 2:01:53, which was four minutes faster than my first 1/2 at Soaring Wings in Conway last year. I wish I had broken 2 hours, and I think I could have with a couple of key differences in my race. Overall though, I was happy with my results from P90X. Living in Arkansas it can be hard to get out in winter and run early in morning.  Seeing these results lets me know that if I can build up a strong base during the fall I can use P90X over the winter months to help me maintain my level of fitness.
As for the the Country Music Marathon. I am still undecided about whether I will ever do this race again.  First the swag bag was lacking.  Seriously, dog treats! I realize a lot of people run with their dogs, but wasn't running the race with me, nor did I see any other dogs on the course.
I realize that there were major storms to contend with and I appreciate the email that got sent out letting runners know that if you were expecting to complete the full marathon in less than 4:30 that you need to plan on running the half instead, however, where was the notification that you were going to start the race 15 minutes early? I was at LP by 5:30 and got straight on a bus to the start line.  After getting of the bus I went straight to the restroom and then to the start line where I noticed that the race had already started! I did a quick stretch and then hopped into one of corrals. I didn't help that I was in a later corral number than the one was suppose to be in, meaning that I spent much of the early miles trying to dodging and run around much slower runners. I didn't help that from mile 3-4 we were only running on a two-lane street. Later, around mile 6 or 7 we went from 4 lanes down to a very narrow 2 through a residential section with no shoulder or sidewalks.  With 32,000 runners we just needed more space.
I was also a little disappointed in the fan support.  Aside from this great sign from my daughter Gabie:

Thanks everyone, especially Meg, Gabie, Lexie and Lucie!
One last thing: P90X will turn you into a nut, Sunday afternoon I did my Chest, Shoulders and Triceps workout since I missed it for my rest leading up to the race.

Yesterday I announced on Twitter that I would share my 30 day results of P90X with everyone today.  I should have taken a closer look at the calendar and realized that as I enter the recovery week of Phase 1 I am still a few days short of the 30 day mark.  However, I had already done the fitness test, so I'll go ahead and share the results:




Day 1 Day 21




Resting Heart Rate           78                72






Pull Ups                          5.25              5.25






Vertical Leap                   12"                20"






Push Ups                          20                30






Toe Touch                        0                 (+)1






Wall Squat                       1 min            2 min






Bicep Curls (@ 20lbs)       20                20






In and Outs                       30                50






H.R.after 2min of JJ          140             147




1 min                                 98              107





2 min                                 92               88



3 min                                 89               76




For those who are unclear, the JJ in the table refers to 2 minutes of Jumping Jacks.  As you can see, every area saw improvement.  The only areas that have stayed the same are the pull ups and biceps, but there's a very valid reason.  The two days prior to this fitness test have done the Shoulders and Arms and Legs and Back workouts. Needless to say, lots of pull ups and bicep curls between the two.  Also, the plus one for the toe touch indicates that I can reach 1 inch past my toes ( I don't know that I have ever been able to do this before).
I know the second thing everyone is going to ask for is an updated picture.  Sorry, you'll have to wait until Day 90 for that.  In the meantime, keeping pushing yourself to be the best you that you can be.