5 Mile Wave

Goal:
5 Mile Wave at 3:00-3:05/2:45-2:50

Actual:
2-ish warmup
3:03/2:53
3:02/2:54
2:58/2:51
2:59/2:55
2:59/2:53
2 mile cool down

14.5 miles for the day

I've been spending so much time watching the Olympics that I haven't been going to bed at a reasonable hour, so needless to say that when my alarm went off, I wasn't having any of it.  So, I just did a short double and then texted Matt to see if he wanted to workout in the evening.  Matt is almost always guaranteed to be willing to workout in the evening.  I wasn't feeling too hot, so when we went to the Dilworth Speed Loop, I just figured that I would go on feel and try to not focus on the time.

We started out and Matt would be a little ahead of me on the fast, and then I would get a little ahead of him on the easy part.  Essentially, I should have slowed down more on the easy portions of this workout, but I felt good so I just kept going.  Matt dropped off after 4 miles, so I was left solo for the final mile.  In the end, I didn't hit the goal times for the fast portion, but I also went too fast for the easy portion.

Tyler Sarry: Strong Bicep & Forearm

An elaborate exercise for two muscle groups simultaneously: bicep and forearm. In this video fitness model and personal trainer Tyler Sarry performs his special version of hammer curls, explains the details, and demonstrates a variation for multiple sets.

Selena Gomez workout and diet secret

Selena Gomez workout and diet secret

What you need to know:

Selena Gomez fitness secret

Selena Gomez workout routine and diet

Selena Gomez workout and diet. Selena Marie Gomez was born on July 22, 1992. She is Hollwood Actress and Singer, well known for her acting in Walt Disney Series.Her measuring in at 5�5? tall and with a figure measurement of 34-26-36 and her weight is around 53kg.Her acting career started when she was 7, and Selena was discovered by Disney channel in 2004. Her singing career started around 2008,

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Week in Review

95 Miles
4 Doubles
19.5 Mile Long Run
2 Failed Workouts
1 Bike/Car Accident

This marks my second week of running in the upper 90's for my mileage.  Fortunately, this time around it felt much easier. Somehow I even managed to run only 5 miles on Friday and still hit 95 for the week.  In my spare time, I watched hours of the Olympic Games, sometimes fast-forwarding through events like the men's road cycling since it lasted like five hours.  I've seen more heartbreak than victory at this point, but then I remembered that out of the 10,000 athletes that have made it to the Olympics, only a couple hundred of them will walk away with a medal. So, in the end, the Olympics is typically filled with more heart-wrenching defeats rather than inspiring victories.  However, I still believe that every athlete at the Olympics is a Champion in some way shape or form because they can say that they are one of the top athletes in the world.

Speaking of the Olympics, I'll be flying to London next Thursday to watch the women's 10,000m track final and the women's marathon.  I'm not sure what kind of mileage I'll be able to hit while I'm in London due to the expected crowds in the places I would typically run--Hyde Park--but I'm crossing my fingers that I'll still be able to get in some pretty high volume.  I'm running with Meagan's friend Emily Kroshus who also happens to be good friends with Heather Magill, so that should help me at least get some solid miles in without even thinking about it too much.  I can't wait!

Tomas Duran: New Shootings

His enthusiasm is contagious. 19-year-old natural bodybuilder Tomas Duran goes all-out when lifting weights and sculpting his physique for the stage. And when he poses afterwards and flexes the muscles he has worked, he is completely in his element and beams with joy. You find many high quality galleries and videos of Tomas Duran here on CzechYoungMuscle.

9 Health and Fitness Fads That Stuck Around

Everyone wants to shed a few pounds, and most people do so during several phases of life. Health and fitness fads will, by nature, come and go, but a few of them stand the test of time. Diet supplements have been used to regulate weight as far back as ancient Egypt, Greece, and China. Portion control was practiced by ancient cultures, as well. If you�re always trying the Next Big Thing, the site www.onlineclasses.org has compiled nine health and fitness fads that came and stayed. From exercising to portion controlled meals to working out at home, including some fads which may surprise. You find the article here: http://www.onlineclasses.org/2012/07/24/9-health-and-fitness-fads-that-stuck-around/

Butterfly Workout

Ryan WoodruffRyan.d.woodruff@gmail.com3 x 100 @ 1:30 25 sprint fly/75 free B3300 5 cycles fly/5 cycles breast @ 6:003 x 150 @ 2:10 50 sprint fly/100 free B3200 5 cycles fly/5 cycles breast @ 4:003 x 200 @ 2:50 75 sprint fly/125 free B3100 5 cycles fly/5 cycles breast @ 2:00100 easy free20 x 50 fly, breathing 1 up/1 downPut cones on bottom 10m from wall. No breathing after the cone. Try to keep

Nick Cooper: New Shootings

A true expert on body sculpting: Nick Cooper knows how to use the weights to build serious muscle mass and striking definition equally. And when he takes a deep breath to expand his chest and upper body, the ripped fitness model turns into a colossal muscle man. You find numerous high quality photos and videos of Nick Cooper here on AllAmericanGuys.

Simple IM Set

Ryan Woodruffryan.d.woodruff@gmail.comLCM20 x 200mOdds = FRIM @ 3:00Evens:#2- Fly @ 3:20#4 - Back @ 3:00#6 - Breast @3:20#8 - Free @2:40#10 - all out IM @ 3:00FRIM = FreeIM (Free, Back, Breast, Free)Second set of 10 is faster than the first set.

Challenging I.M. Set

Ryan Woodruffryan.d.woodruff@gmail.comLCM9 x 800 @ 13:00#1 - straight 800 IM#2 - done as 2 x 400 FRIM#3 - done as 4 x 200 IM#4 - done as 2 x 400 FRIM#5 - straight 800 IM#6 - done as 2 x 400 FRIM#7 - done as 4 x 200 IM#8 - done as 2 x 400 FRIM#9 - straight 800 IM - all out effortDescend 1 - 5 - 9FRIM - Free IM (Free, Back, Breast, Free)

Workout Fail

Goal:
8 mile progression from 6:20-5:50

Actual:
3-ish warmup
5 Miles in 31:00 (6:12 average)
4 miles cool down for 12 miles total

Yeah this workout was an epic fail. I know that my latest goal is to not drop out of workouts, but I think this deserves a special exception given the circumstances.  Essentially, I ran within 2 seconds my road PR in a 5k on Saturday night, and then 12 hour later, ran for 1:40 at Salem Lake in the humidity.  Then I floated a river in the sun for three hours.  I think that this alone took a lot more out of my body than I had expected.  In hindsight, I kind of wish I had just not done a workout at all today, but there were so many people running a tempo from the dowd that I couldn't resist.  In the end, I got in 5 miles of a poor tempo at a slower pace than I'm used to, but at least I got in some sort of decent workout in this weather.

Chris Mahoney: Born To Be Brawny

He wrestled in high school, and it is hard to imagine that anyone has ever been able to defeat this colossal powerhouse. But Chris Mahoney is not only stunningly musclebound, the 25-year-old bodybuilder is also very smart. In this video he impressively describes his way and approach to bodybuilding, competing and modeling, and shows off his powerful physique.



Photographer: Justin Tayler

Colin Farrell Workout and Diet Secret

Colin Farrell Workout and Diet Secret

What you need to know:

Colin Farrell fitness secret

Colin Farrell Workout routine and diet

Colin Farrell Workout and Diet. Colin James Farrell was born on 31 May 1976 in Dublin (Ireland).Colin Farrell isn�t fond of the gym or doing diet and exercises.He is famous for his bad boy aura and sexy movie roles.He is well-known for his role in Alexander, Tigerland, SWAT, Phone Booth and Miami Vice in Bruges. On top of that, he drinks, smokes and parties hard.Because of Colin's lack of interest in gym, his fitness instructor a kind of personalized Colin Farrell workout that the actor could use wherever he goes.

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Week in Review

73 Miles
2 Doubles
13 Mile Long Run
5k Race in 17:04
$380 in prize money

This was a down week to prepare for the NC 5k Championships at the Beat the Heat 5k in Winston Salem.  I posted a good pre-race workout, enjoyed racing at the 5k, and got in some solid miles at my old stomping grounds at Salem Lake.  The heat and humidity is probably at an all time high, meaning it's absolutely awful and sweaty and squishy and just plain nasty.  Every run ends with a puddle of sweat on the sidewalk, at least four gatorade bottles consumed, and a soaked pair of shoes that require newspaper to dry out. In just two weeks I'll be in London, spectating at the Women's 10,000m final and the Women's marathon.  Can't wait!

Tomas Duran: New CYM Model

When Tomas Duran flexes, he is completely in his element. He smiles contentedly when looking at his lean size and his sculpted physique he has worked hard for. The 19-year-old athlete and new model on CzechYoungMuscle is a natural bodybuilder with extraordinarily many achievements at his early age: He won the silver (2011) and the bronze medal (2012) at the Czech Natural Bodybuilding Championship, he placed second at the European Natural Bodybuilding Championship (2011) and fifth at the World Natural Bodybuilding Championship (2012). These results, his physiqual achievements, and his enthusiasm indicate that his bodybuilding career has only just begun.



You find many high quality galleries and videos of Tomas Duran here on CzechYoungMuscle.

Distance Freestyle Delight

Ryan Woodruffryan.d.woodruff@gmail.comLCMWarmup - 400 swim, 4 x150 d-s-b, 4 x 50 20m sprint/30 m easy all @:20 rest2 x 800 @ 10:15/10:30 (1:16 and 1:19 base) #1 negative split, #2 broken, fast with :30 rest at 400 mark2 x 100 at Pmile+2 @ 1:302 x 600 @ 7:45/8:00 (1:17 and 1:20 base) # 1 negative split, # 2 broken, fast with :20 rest at 300 mark4 x 100 at Pmile+1 @ 1:302 x 400 @ 5:15/5:

Beat the Heat Race Recap

Goal:
Break 17:00

Actual:
5 miles in the morning

5k warmup
5k Race in 17:04 (5:20, 5:43, 5:30, :30)
4 mile cool down for 15 miles total for the day

So I haven't done a real 5k since this race last year, unless you count the Moe's Burrito Dash I did back in April that featured a brief pause to scarf down a burrito.  Since I don't actually count that as a real 5k, I had no idea of where my 5k fitness stood prior to this race, but I figured I may as well just go all in with my goal and try to break 17:00.  I had grandiose plans to work together with Eric and Caleb to race in a way where we ran as even as possible...so like at 5:25-5:27 for the first mile, at 5:30 for the second, and like 5:25 for the third.  Yeah, that didn't happen, but somehow we still had fun.

After a solid warmup of the course, Caleb, Eric, Pezz, Alana, Danielle, Heather and my former teammate Marley, and I all toed the line in a clump behind the elite men.  My plan was to keep Alana in sight for the first mile to gauge our pace.  The gun went off, and we were out!  Caleb kept the pace honest in the first mile, and we were a comfortable distance from Alana in the first half mile.  By the time we passed the mile mark, we had caught Alana, and were all in a tight pack.  I tried not to panic that we had gone out way too fast and ignored the fact that I was breathing very heavy.  Somewhere around 1.5, we passed Alana and Mark yelled "Go with Caitlin!"  Caleb lead the way as Eric and I faltered a bit, but somehow stayed close behind Caleb.  By the second mile mark, Alana had pulled right back alongside us, and it was a definitely a battle.  As the boys pulled slightly away, Alana and I were left to our own battle against each other.  It actually helped me out a ton as my legs were dead from the humidity and didn't really want to keep pushing.  We helped each other out, and with 800m to go, somehow I had pulled slightly away from Alana again.  Then the 3 mile mark appeared, and Alana was alongside me again.  This is where the race really started to get exciting as I tried to kick and as Alana decidedly kicked better than me.  She edged me out by a second or two, and I crossed the finish line with spaghetti legs.

Overall, I'm really pleased with my race here because for the third year in a row, I'm within seconds of the same time:  2010 - 17:01, 2011 - 17:03, 2012 - 17:04.  I haven't focused on 5k speed whatsoever in my training this year, so it was nice to see that my build up to marathon training has proven to be effective in the shorter distances as well.  I also am motivated to try to break 17 on the roads again by racing the Greek Fest 5k, where Alana and I can work together again to get a PR.  It was exceptionally nice to have so many friends to race against and to push me when the weather conditions were by far the worst they've ever been at this race.  Looking forward to August!

Ryan Terry: All About Abs

Stone-hard abdominals without any fat for an eye-catching beach body: This is the dream of every workout enthusiast. But profound knowledge is needed to develop an admirable sixpack and to perfect this part of the body. Top fitness model Ryan Terry, former Mr International winner, and USN sponsored athlete, knows the importance of having a great mid-section to complete the perfect physique. Here, he shares a few tips about maintaining great abs and obliques, bringing out the importance not only of proper training, but also of nutrition and diet. These are the abs that help Ryan go from working as a plumber to become one of the world's top fitness models.

Pre-Race Workout

Goal:
3 Mile tempo at 5:50-6:00 + 3x400m

Actual:
6-5-4-3 with half rest + 2x400m
Gradually got faster 5:48, 5:45, 5:41, and 5:37 + 77 and 77 for the 400s
10 miles total

Pre race workouts are typically a lot of fun because they are low pressure and super short compared to the typical workouts in a week.  I really enjoyed the one because I had the great company of Eric and Caleb.  We are all planning to race Beat the Heat 5k together in hopes of breaking 17, so it was nice to get into the groove with both of these guys.  I didn't want to push too hard because I've done that before and paid for it during the race.  Instead, I just pressed the pace faster purely on feel, allowing my body to dictate the pace.  I felt good throughout until the 400s and then I just felt tired. I'm accounting this feeling to the heat and humidity, which seemed to be at an all-time high this morning.  I'm sure that it won't be going away anytime soon, so may as well just get used to it now!

Ryan Nelson: New AAG Model

His massive chest is most striking, when he is shirtless. But he is far more than a muscle guy who works out regularly. Ryan Nelson, who comes to AllAmericanGuys from the state of Pennsylvania, is an IFPA pro natural bodybuilder, a full-time college student and a personal trainer. Ryan wasn't always as buff as he looks in his professional photos. He said he started off as a skinny guy growing up and that gave him the motivation to push himself and build his physique into what it is today. Ryan is a pre-med student with some ambitious goals for both his career in the medical field and also as a fitness and physique model. He enjoys working out, traveling, exploring new cultures and being an inspiration to others. He loves being by the beach and someday hopes to move to either Florida or southern California.


Age at date of debut on AllAmericanGuys: 20 years
Height: 5'9, Weight: 175

You find many high quality photos and videos of Ryan Nelson here on AllAmericanGuys.

Tuan Tran: 'The Dark Knight Rises' Bane Workout

Bodybuilder and powerlifter Tuan Tran gets enthusiastic about Batman, the movie "The Dark Knight Rises", and especially its villain Bane. Tuan: "I have been waiting for the movie and wanted to do a fan based video this time around. Not something? I normally do, but this was a perfect fit coming up with an idea about how Bane trains. He is physiqually the most powerful foe the Dark Knight has ever faced. In order for Bane to take on the Dark Knight, he must master all aspects of athletic ability. Here are my thoughts on how Bane would train his entire body to max the aspects of
1. Power
2. Strength Endurance/Conditioning
3. Mobility/Flexibility
4. Speed
5. Agility/Explosiveness
6. Hand/Eye Coordination
7. Reflexes



This second video features Tuan's thoughts on how Bane would train especially his back and biceps.

Week in Review

96.5 Miles
18.5 mile long run
2 Workouts
4 Doubles

So, Meagan Nedlo has hit triple digit weeks multiple weeks in a row, maybe even over 10 times in her life.  I could be super stalker and review her blog to get the exact number, but I don't have time for that.  Instead, I'll just guess.  Each time she told me (or I read about) her mileage in the 100s, I just thought, "Oh, cool!" and never really considered what that really meant.  It meant waking up before the sun rose (even in the summer).  It meant fighting any desire to take a nap at 1PM in the middle of a work cube.  It meant running almost every evening, giving up whatever dream of a social life you had constructed.  It meant going to bed at 9PM to be ready to repeat it all again the next day.  It meant taking a nap for two hours on Saturday and Sunday.  It meant yawning in almost every work meeting.  It meant walking like a duck to get that much deserved Starbucks soy chai latte after a hard Sunday long run.

Maybe the above isn't exactly what it was like for Meagan, but that's what it was exactly like for me.  I'm not whining, I'm just telling it like it is.

Running 95+ miles a week with a full time job is tough shit.

It's not easy.  Sometimes, it's not even fun.  Especially when you have to drag yourself outside in the sweltering NC heat for a measly five miler.

But, when you sit at your laptop on Sunday afternoon typing a review of your week, the sense of achievement sets in, and it does feel damn good to know that you just ran a crap ton of miles.  If Jay Holder is reading this, I'm still in awe of how he managed to run consecutive 100+ mileage weeks with one of the worst work schedules one could ever imagine in NYC.  I didn't even run 100 miles this week, but I got a good taste of what it's like, and now I'm fully in awe of my friends who manage to fit this into their schedule.

But enough about my friends.

So, yeah I ran my highest mileage ever.  I danced 5 hours this week.  I consumed a gazillion calories.  Sometimes I didn't eat as much.  I only doubled four days.  I had fun!  I was miserable on Wednesday.  My relationship with 95 miles a week is somewhat bipolar, but that won't stop me from doing it again.  My goals for Philly are too big to not try again!

Pavel Samek: New Shootings

His workout is thrilling, the effect of his training is imposing: Competitive bodybuilder Pavel Samek demonstrates how he sculpts his physique for the stage and displays the result in numerous high quality galleries and videos here on CzechYoungMuscle.

Mile Repeats

Goal:
Mile Repeats with 1:30 rest at 5:32-5:40

Actual:
2.2 mile warmup
4x1 mile with 400m rest
5:38 (2:35)
5:33 (2:28)
5:32 (2:46)
5:28
2.6 mile cool down

5.5 miles in the pm for 15 miles total

Finally - victory!  I would prefer that I dominate workouts on Tuesdays because the week inevitably is off on a better note, but I'll take a late one.  Another early morning was spent again at the Dilworth Speed loop.  Quite possibly my second home, the Dilworth speed loop is where I'll be doing the majority of my workouts until marathon training starts in September.  What was nice about this morning was the cool breeze, the company of Matt Jaskot, and the distance of the workout.  Four miles of workout is really easy to prepare for mentally, so I figured it would go well.  Spada, Eric, Matt and I all took off from the corner of Worthington and Dilworth Road East for our first repeat and simply ran two loops of the two mile loop.  The first repeat was rather uneventful.  We jogged back to the top of the hill for the start of the second one, and Spada and Eric took off.  I was a comfortable distance behind them and I heard Eric say something to Spada as they reached the middle of the uphill.  Suddenly, I blazed past them.  Don't get me wrong, I didn't actually speed up whatsoever.  Instead, they had slowed down.  I smiled mockingly and said, "Wow you guys really slowed down on this uphill" and barreled past.  After 200m they caught back up, but again I stayed strong on the uphill portions.  Eventually, they caught me on the flat surface (darn) and we finished the interval.  During the rest, Eric told me he slowed down so much because he saw 5:10 pace on his Garmin for the downhill segment.  As his coach, I used my infinite wisdom to tell him that in a race, if that were to happen, he would have been passed by Caleb Boyd and that sometimes it's just best to rely on your own instinct than your Garmin.

On the third interval, it felt just as easy as the one before, but a tad bit faster.  On the fourth, we ran the same course as the second one and I noticed that Eric didn't look at his pace on his Garmin until after he crested the uphill.  I was proud of him.  He hit his target of sub 5:20 too!  I ran a controlled 5:28 and was pleased with the effort.  Mark wants to make sure that I feel like I could add on some more intervals when I finish my speed workouts.  I definitely felt like that today, although I wasn't complaining about stopping.

I'm already at 70 miles for the week, and I'm on target to hit 100 miles if I double tomorrow.  I'm not that obsessed with hitting triple digits quite yet, so I'll likely be in the mid 90's instead, which will still be my highest mileage ever.  I can already feel the effects of high mileage:  constant hunger, constantly yawning, constantly yearning a nap, going a couple of days without a shower, and cleaning soaking wet and sweaty clothes.  It's all worth it!

Greg Plitt: Sledge Hammer Demolition Workout

Fitness and philosophy: Greg Plitt knows how to combine both conclusively and uniquely. The bodybuilder and top cover model introduces his Sledge Hammer Demolition Workout: "The most valuable asset in life is a depreciating asset of time. The fact you have the time to still create change is something you can never take for granted. As you look back on your life, wondering if you accomplished everything you could, will your answer be "Yes?". In his Sledge Hammer Demolition Workout, available in the www.GregPlitt.com Members Section, Greg ensures you never have to doubt your answer to that question, for you gave it your all and got everything that life offered. Greg: "If you want the most, be willing to supply your most, let the remaining balance lay where it will... your conscience will never lay with it." The thrilling preview video:



The full Sledge Hammer Demolition Workout is available at http://www.GregPlitt.com.
The GregPlitt.com Members Section contains 191 videos, including 55 instructional workout videos, $9.95 a month for full access.

Greg Plitt at Facebook: http://www.facebook.com/gregplittpage
Members Testimonial Video: http://www.youtube.com/watch?v=XjElmJxY3qE
Greg�s Twitter: https://twitter.com/#!/gregplitt