Sunday, March 11, 2012

Step 1... Establish the Plan

Some of you know I took most of January and February off from running to allow some aches and pains and some injuries heal.  I also took time to continue my quest to find the ultimate beer (more on that later) and to eat just about whatever I wanted.  Needless to say I was not in peak performance shape headed into March.  It is now time to get back into gear.

My training approach headed into prep for the Virginia Wine County Half Marathon in June is revolutionary one... one that I am sure no one has ever thought of...  DIET AND EXERCISE!!!

For the exercise, I am not relying on running only.  I am alternating between running and lifting weights.  I "work out" 6 days a week (when reading this I recommend whenever you see "work out" you should say it in your head like in LMFAO's Sexy and I Know It, it only makes the entry better).  My lifting "work out" days (see?) are Monday, Wednesday and Friday.  Instead of doing super sets I focus on circuit training.  If you have never done circuit before, essentially a circuit is a combination of 10 unique exercises with 10 reps of each.  I only allow 30 seconds in between exercises and two minutes in between circuits.  Below are my "work outs"

5 Minute Warm Up on Bike or Stairmaster
Core Work (Exercise Ball Crunches, Leg Lifts and side lifts with a 45 lb plate)
Leg Press x 10
Bench Press x 10
Lateral Pulldown x 10
Shoulder Press Machine x 10
Barbell Curl x 10
Tri Pulldown x 10
Leg Extension x 10
Dumbbell Upright Row x 10
Leg Curl x 10
Lateral Fly Machine x 10

I do two of those circuits after the warm ups and core work.  When I "work out" (I still think the joke plays) on Wednesdays my warm up is the same and the double circuit looks like this...

Leg Press x 10
Dumbbell Bench Press x 10
Sitting Dumbbell Shoulder Press x 10
Dumbbell Hammer Curl x 10
Dips x 10
Leg Extension x 10
Dumbbell Shrugs x 10
Upright Dumbbell Bench Press x 10
Leg Curl x 10
Row Machine x 10

On Fridays I do my "burn outs" which are a combination of each circuit and I do 15 reps instead of 10.  Needless to say you are tired afterward.

I have added running back into the mix.  I run 3-4 miles on Tuesday, Thursday and Saturdays to build my base miles and I will begin to add distance in April and May so I am ready for my half marathon in June.

As for diet?  I have adopted Wheat Belly as my guide.  I will add detail to wheat belly later but it is essentially wheat free, gluten free, low carb.  It has taken discipline this 1st week on the diet.  But there are also rewards...  Check out my brunch from this morning...

This wonderful dish was two Sweet Caramelized Onion Chicken Burgers (all natural, gluten free from Burgers By Amylu) topped with two eggs.  460 Calories, 25 grams of fat, 58 grams of protein and only 4 grams of carbs!!!  Yummy!

Until next time kids...


  1. Good information. Don't push yourself too hard with the break between runs. Best to err on the side of caution. We're here for you bro!

  2. Nice set of exercises Jamison. Once I began exercising again I will begin also with a routine but at first will only include planks, sit ups and push ups. I haven't done that in almost six months. I need to return to that ASAP. Good luck with sticking to your diet.