Thursday, January 1, 2015

Winter Running with P90X3 Month 2

I really dislike when blogger loses my work.  For some reason when I saved as draft and closed out of my post, it really didn't save.  So I have to rewrite what I've written over the past 3 weeks.  Ugh!

Anyway, this month was the second month of P90X3 and it is also a challenge month for me.  My Beachbody team is participating in a challenge the month of December.  Workout every day and drink our Shakeology and get great results. I've been doing great following the program and I've been pretty good following the meal plan.  Christmas cookies make it more challenging. :-)

One of the workouts in month two is Upper Eccentric.  In this workout we pretty much work the entire upper body including chest, back, shoulders, biceps and triceps.  The key to this workout is the eccentric motion, or working the negative.  So for example, if you do a bicep curl you would go slow when you uncurl your arm -- that is the negative.   This gets tough when you are doing all sorts of push-ups and pull ups as well as rows, flys, presses and kickbacks.

Triometrics is another new workout this month.  And let me tell you, it is one of my favorites!!  You do each move with three different intensities.  It isn't so much that the move is repeated, but morphed making it harder each time.  It isn't a cardio workout but my heart rate was up there and I worked up a sweat.  I feel this workout the next day! Here are the moves.

Here are the moves you'll see in the Triometrics workout:
Calf raise squats, the duper skater, frog jumps, warrior 3 squat, speed skater, superman lunge, sumo kick, run stance squats, iso squats, slater squat, duper 2, jack squats, hell's chair and kablam!

Month 2
Week 1

Monday: Upper Eccentric
Tuesday: 3 miles on the treadmill and Triometrics.  My friends bailed on me so I couldn't run outside.
Wednesday: Yoga X3
Thursday: Rest day. I was so sick. A nasty cold was going around.
Friday: Decided to take one more rest day to kick the cold.
Saturday: Incinerator and Eccentric Lower
Sunday: 8 mile run outside and MMX

Week 2
Monday: Upper Eccentric
Tuesday: 5 miles outside
Wednesday: 2 miles on the treadmill and Triometrics
Thursday: 1 mile on the treadmill and Yoga
Friday: 1 mile on the treadmill and Incinerator
Saturday: 10 mile run outside and Eccentric Lower -- keep your hard days hard
Sunday: MMX

Week 3
Monday: 1 mile on the treadmill Upper Eccentric
Tuesday: 6 miles outside
Wednesday: 1 mile on the treadmill and Triometrics
Thursday: 5.15 mile run outside in the morning and Yoga in the evening
Friday: Lower Eccentric
Saturday: 12 mile run outside
Sunday: Incinerator and MMX

Week 4 means Transition week in Block 2.  Transition week is not a rest week.  It is not as intense as the past 3 weeks and includes more stretching but it is not a rest.  Isometrix is similar to yoga.  In this workout you hold poses, many from yoga, for 45 seconds.  Some poses include variations of plank, and chair.  These require you to concentrate and engage your core in order to hold the pose.

Week 4
Monday: 5.06 mile run outside and Isometrics
Tuesday: Dynamix
Wednesday: 4.08 mile run outside
Thursday: 6 mile run outside
Friday: 4.52 mile run outside, Accelerator and Pilates
Saturday: 10 miles
Sunday: CVX and Yoga X

It was a good month and I made some good gains.  I can do more non-modfied push ups then ever before and I can do 4 unassisted pull-ups.  They may not be pretty but I can do them.

Stay tuned for my last month.  I will be running less in January since I am taking a little break before my Ultra Relay training starts in February.  I am Captain of the Ultra Crazy Castletonians Ultra Ragnar Relay Team for Cape Code Ragnar in May.  I plan on finishing up with P90X3 and run a few low mile runs a week and then start increasing my mileage in February and cross train with Les Mills Pump.

If you are interested in purchasing P90X3 or any of the Beachbody programs or Shakeology, check out my site,  I provide free coaching when you order through my site.  You also get bonus DVDs when you order through my site rather than directly through Beachbody or Amazon.

I'd love to hear how you are incorporating P90X3 into your running routine.  Share your experiences!!

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