Tag Archives: 5K Run

Run, Jump, Lift Off

11 Jul


Day 5 – Asylum Hybrid – Off-Day Stretch

I opted to go on a 3.30 mile trail run and rode my bike to the forest preserve. I felt a little heavy which I think it’s attributed to the week 1 hybrid workouts but still managed to finish my run under the usual time. May have to increase my carb intake with veggies to keep my energy levels up.

Also, I bought a new DVD, Raising The Bar by Al Kavadlo. It’s the definitive guide to pull-up bar calisthenics. I need to set some time on the side to just practice pull-ups. This more than finishing the first half of the hybrid is important to me. Pulling your own weight is the ultimate feat of strength. I could only do 4 pull-ups in a row but I did 10 pull-ups with rest in a minute on the Vol. 1 Fit Test.

Sometimes I workout in the morning, sometimes in the evening, but no matter what, I find the time to do the workout or else I feel really bad. My pet peeve is starting and not finishing something, even a bad movie. So I started the Hybrid and it’s go time. 160 pounds, here I come.


Holy Fiver

6 Jun


Did a light warm up with the jump rope then did a core circuit using the TRX. Put 15 minutes on the clock and did as many rounds as I could of:

The Holy Fiver by Pat Flynn

5 x Double Kettlebell Swings
5 x Double Kettlebell Snatches
5 x Double Kettlebell Front Squats
5 x Double Kettlebell Clean and Presses

Equals 1 round. Don’t put the bells down until you complete all 4 movements. Take as little of rest as need in between rounds. I was able to do 5 rounds using a pair of 12kg and I felt next time I’ll bump it up to 16s. Finished the day and did an easy 5K run in the park.


Asylum 2 – Day 26 – Off-Day Stretch and 5K Run

17 May


Woke up and did Off-Day Stretch. The sun finally popped out and also ran a 5k in the park. I have Championship tomorrow which is the last scheduled workout of the program then I’m finished. I don’t think is harder than Game Day so I got it in the bag. I’m happy to report that I have surpassed my weight loss goal and I officially have until Monday to keep dropping pounds which is Day 28, the last day of Asylum 2.

I’m on  Day 6 of my 7 day juice cleansing and almost gave in to popcorn, candy and a Slurpee when I went to watch that cheesy Godzilla movie. I sat there watching it while my stomach turned and grumbled probably more to the bad movie than to being hungry. I did my stretching and ran a 5K in a fasted state and I’m down 9.6 pounds since last Monday. What I lost in less than a week would take me a month to shed.  

Asylum 2 – Day 16 – Upper Elite

7 May


I had a late workout but was pleased with my overall intensity during the workout. I took less breaks but this workout makes me want to slap my momma with all the one arm assisted pushups.

I got less than 2 weeks left and I need to take it up a notch, so right after Upper Elite I went on a 5k run. The 5k run felt a lot easier than the last time from not carrying excess weight.

Today I ate like a king earlier in the day and like a peasant at night. Woke up and hate a 5oz steak I grilled last night with grilled bacon, broccoli with melted butter, asparagus, bell peppers and avacado slices. Lunch 5oz grilled halibut, small spinach salad, grilled bacon, asparagus, bell peppers and avacado slices. Dinner was a protein shake with coconut water and egg. I snacked on dates, grapes and an orange. I drank a carrot, kiwi, lemon, orange, pear, kale and grape juice with ashwagandha as my pre-workout drink. Going to weight myself in the morning to see how it effects the scale.

Asylum 2 – Day 5 – Off-Day Stretch and The Gita

26 Apr


Started out the day cycling to The Human Race 5k event. I ended up riding 28 miles round trip. I rode, ran and rode back. I did surprisingly well at the race, beating all my previous practice runs times last week with a sprint to the finish line with about a half mile to go.

I was amazed how Asylum helped during my run. I was able to sprint uphill and pick up my speed. If you train for a specific sport and supplement your training with Asylum, you will be ahead of the pack. While running I kept thinking, “Nobody trains harder than you do.” When the going got tough, I just got tougher.

All workouts are easy, it’s up to you to make them hard.

So I was glad to see Off-Day Stretch today on the schedule which is Asylum 1’s version of Relief. The workout was OK but I’d much prefer a regular yoga class.

I started reading The Bhagavad-Gita this weekend as I’m trying to catch up with the yoga philosophy class at the local ashram and stopped at verse 2.22:

Just as a person puts on new garments after discarding the old ones, similarly, the living entity or the individual soul acquires other new bodies after casting away the old bodies.

If the soul is eternal, why does it keep taking residence in a physical body?


Asylum 2 – Day 4 – Back & 6-Pack

25 Apr


In typical Shaun T fashion, no sit ups or crunches so that means c sit and ski abs made an appearance from Insanity. I prefer this workout than Back to Core just because of the inclusion of core work. You have to workout both sides of the coin to balance the body.

Looking forward to participating in The Human Race 5K run in Downers Grove tomorrow. A portion of the registration fees goes to a local charity of your choice. I’ll be running to help my local ashram, Yog Sadhan Ashram. Not looking to break any records, just to finish and have fun. Still undecided if I’m going to ride my bike to the event, run, and ride back. It’s going to be around a 26 mile round trip by bike. All I need to do is swim and I got myself a triathlon. I’ll probably be good for nothing the rest of the day too.

5K and TRX 40/40 Challenge

30 Sep


Today I ran 3.15 miles around my park at 31 minutes. Took the dogs for a walk as a recovery. It’s has been a while since I have done the TRX 40/40 Challenge so I decided that I’m going to do this workout everyday this week to see if my numbers go up. Thinking about doing this as a warm up and on my days off.

The challenge is simple, combine the TRX Atomic Push-up and the TRX Low Row to measure the maximum number of reps of each you can execute before failure.

TRX Atomic Pushup: 40 reps is the target. If you can’t reach that goal, perform as many reps as possible.
Rest 1 min.
TRX Low Rows: 40 reps is the target. If you can’t reach that goal, perform as many reps as possible.

The goal of the TRX 40/40 Challenge is to perform 40 consecutive reps of each of these movements with perfect form. As soon as your form starts to break down, you’re done.
Today my score is 26 Low Rows/10 Atomic Pushups.