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Keith Exercises
Keith:
I'm making this topic for multiple purposes:
- Training motivation, people knowing what i do every day is a good reason to not miss a day of practice
- Encourage others to exercise, put example workouts on display and show people how to log.
- Encourage others who exercise to log exercise! I'd like to check out people's progress.
- Post count: I figure I can get a few post count if I make a topic.
Who am I? Why the fuark am I exercising?
- I'm Keith
- I've been physically active albeit inconsistently since junior year of highschool (24 now). My biggest drawback has always been consistency and it's what holds me from reaching my true potential. I did winter/spring track/cross country junior and senior year. After graduating I didn't exercise too much freshman year of college, then I ventured into real distance running. I completed 2 marathons within 2 weeks of each other (both seriously undertrained for) when I was 19, and quickly retired from distance running. After more time of doing nothing, I decided I wanted to try out doing triathlons. Starting at the end of my junior year of college, since starting I've qualified for national championships both my senior year and last year (2015). I attended in my senior year, but due to a crash during the race my time wasn't very good. Last year, another crash broke my elbow a couple weeks before I was supposed to go to nationals, so I couldn't attend. Maybe someday. Even if I qualify, I don't like to compete unless I feel that I've prepared well. I'm super competitive so I avoid competition unless I feel like I can win, because losing is not something I'm fantastic at dealing with.
- WHY am I exercising? I have plenty of body confidence, however I'm a little tired of being so thin. Previously my exercising had no aesthetic purpose, although it certainly was a benefit. I recently decided that I felt like putting on a little bit of muscle and it has been going well. Putting on muscle can coincide with my true goals, however. Of course triathletes are ideally thin, shorter distance triathletes can get away with a little more muscle at the more amateur levels, because the power you gain can go pretty fat. As for how I initially motivated myself for everything triathlon: the truth is that I have a farfetched dream of going to the olympics. An olympic distance triathlon is a .93mi swim, 24.8mi bike, and 6.2mi run (1.5km, 40km, 10km). I try my best to work towards that goal while hopefully meeting more reasonable goals along the way. Currently my alternate big goal to the olympics is to compete at the Ironman World Championships. An ironman distance triathlon is a 2.4mi swim, 112 mi bike, and 26.2mi run (3.8km, 180km, 42.2km) Definitely could change though. Olympics will not.
PRs/goals
Running
1mi/1.61km: 4:53 (2012) I'd like to break 5 again
3.1mi/5km: 18:18 (2009) I want to get this time into the 17s as far as short term goes and the dream is sub 15
6.2mi/10km: 38:53 (2014) Not too unhappy with this time, but sub 35 would be nice for now until the long term goal of sub 31
10 mi/16.1km: 1:07:42 (2014) sub 1hr would be nice
Half (13.1mi/21.1km): 1:30:26 (2014, another very similar time in 2011 during a marathon) Should be able to do this in 1:15 eventually
Marathon(26.2mi/42.2km): 3:31:29 (2011) I want to get sub 3 to qualify for Boston when I come back to this distance
Biking
Longest: 101.6mi/163.5km (2013) I suppose 112mi/180km is the goal since that's ironman length. Maybe 150mi/241.4km someday.
Century (100mi/160.9km): 6:02:21 (2013) 5 hours would be nice.
Olympic Tri highest average speed: 22.5mph/36.2kph (2014) This needs to get to at least 25mph/40.2kph.
Fun biking fact: Top speed I've ever reached on a bicycle? 53mph/85.3kph. Don't try this at home kiddos!
Swimming
Longest: ~1.5 mi/2.4km (2013) ironman length is 2.4mi/3.8km, so that's the goal. Maybe 3mi/4.8km for fun sometime.
.9mi/1.45km: 30:33 (2013) 28:03 (2016, pool) Great jump from 2013 considering the 2016 effort was just a casual workout. Form matters more than anything else! Still nowhere near what it should be.
This Month
Stats: 5'10", 170lb (1.78 meters, 77kg)
Mid-April: Have hit the 15lb gain goal, now to decide whether to keep going to 180 or something and then slim back down to 170ish? I've brought back some swimming into the routine, in addition to the running. Although I hurt my foot recently so I've been sticking to the pool. I'm sort of in a lull for gains at the moment, I need to get my eating in check if I wanted to keep gaining. But my bench has gone up from essentially struggling with 95lbs to now repping out 155lbs. And I've managed to bench 180lbs, and surpassing my bodyweight has always been a goal of mine! So there's some definite progress for sure. I've been mixing up my routine a little bit to keep it interesting. Going to the gym is routine for sure and I don't see myself falling off course anytime soon.
Doing a 4 day rotation but rest is only on sundays. So 6 consecutive days of exercise, rest, 6 more, rest. I have a pretty good understanding of my own fatigue and I'll adjust should I feel I'm wearing myself out. Abs will be done 3-4 times per 6 days
Day 1: Chest/Tris
Day 2: Back/Bis
Day 3: Shoulders/Traps
Day 4: Legs
The intention is to put on around 10lbs/4.5kg of muscle at the moment. Gained the 10! Next target is 5 more; 170lbs. Gained the 15, reevaluating!(From 155lbs/70.3kg)
No more treadmills for me! weather is nice enough that I can run outside. when I do run, I'll be running somewhere around 2.5 miles, occasionally 4ish. For now.
Ask me questions if you have any, always willing to give out advice.
TOTAL DISTANCE LOGGED IN 2012: 449.1 miles! (A lot of unrecorded data)
TOTAL DISTANCE LOGGED IN 2013: 481.1 miles! (A lot of unrecorded data)
TOTAL DISTANCE LOGGED IN 2014: 2397.9 miles!
TOTAL DISTANCE LOGGED IN 2015: 2623.6 miles!
TOTAL DISTANCE LOGGED IN 2016: 3539.3 miles!
Give or take ~50mi/80.5km for yearly totals, (722.8km, 774.3km, 3859km, 4222.3km, 5696km respectively)
You can find where I'm logging all of this information (through a GPS watch, and manual entries) here: https://www.strava.com/athletes/3229702
Randy:
Good stuff babes. I've been getting into a routine myself but pretty much just weight/muscle gaining.
Lets get some strongs ##
Mojo:
Good luck Kef, you can do it!
Owen:
Do you even lift bro?
Lord Himself:
Good Luck mate! :D