Apologies for the delay, but here is the finale to my Max L-Seat hold challenge. In the month of July I packed up everything I owned and moved moved Washington D.C. from San Francisco. And that’s not an excuse, but just to say I didn’t get as much training in as I’d like.
In retrospect I should I have trained more abs. I did a lot of quads and triceps but core is what gave out first. Still, I was able to post a higher time for my L-Seat hold. About 50% more. Take a looksee.
Late last month I was hanging out with some of my old gymnastics teammates from Stanford. At their apartment, there were a pair of parallettes, and my buddy Nick challenged me to an L-Seat competition. Neither of us had done one in a while and we both gave it our best shot. I think he beat me by like 10 seconds — and I wasn’t thrilled about it.
Much more than a balance exercise, the L-Seat uses chest, triceps, quads and abs to hold. I decided to make this month’s challenge an L-Seat competition and see if I can ramp myself up so next time we face off, I’ll smoke him.
As another month closes out, I’ve got the results from my May Fitness Challenge, which was max pull-ups. At the beginning of May, I completed 20 pull-ups. As per usual, I did my normal workout routine which includes a mix of running, interval workouts and heavy lifting.
In addition, I also started adding sets of pullups. Here’s the breakdown:
In retrospect, I should have ramped up sooner to 13/14 sets so my last week I could have been doing sets of 16. I think that could have put me over the edge and finished 30, but who knows. In any case, I’m pretty happy with the 40% improvement, especially when I watched the tape and realized I undercounted by one at the moment of the trial.
It’s been a while since you’ve heard from me on the Monthly Fitness Challenges. As you might remember, I’ve been setting these personal challenges for myself where I test myself on a particular activity, train for about month and then re-test myself. It’s a fun way to stay fit.
Well, my goal was to train for the flagpole. If you don’t know what a flagpole is, it’s where you grip an upright pole and pull yourself horizontal. It requires a lot of core strength + alternate bicep/tricep strength (depending on what side you push/pull on).
I’ve never been a particularly fast runner and even after training for and completing a marathon, I’m still pretty slow. So my March Fitness Challenge is a single mile.
A mile is 1609 meters, about 30 feet more than 4 laps around a standard track, which is 400m on the inside lane. I did my test run on March 1st and surprised myself by running it in 6m 50s. My friend Jason Evanish, who ran cross country in high school and ran something like a 4:45 mile, gave me me some tips on training for a fast mile. Maybe not revolutionary stuff, but as someone used to training shorter distances, it was helpful:
Intervals workouts: run 1 laps at the track at your goal pace (mine is 6min, so slightly under 1:30 for the single lap). Repeat 4-8 times, with a few minutes of rest in between. Last one should really hurt. Once or twice a week.
Longer runs: 4-5 mile runs, don’t worry as much about time, just get some endurance in
Fartleks: Swedish for “speed play”, this is something inbetween intervals and long runs, a mix of easy running, with bursts of faster pace interspersed. I’ve read a lot about these and need to actually try doing them
Swinging arms: it’s important to swing your arms straight forward and not cross your arms across your body, which wastes energy. Also, swing your arms back hard enough that your hands meet your hips. This opens up your chest so you can breathe better.
I’ve been trying to follow his advice and also modifying my workout routine a bit: doing heavy lifting only one time a week, down from two (which helped for improving handstand pushups) and doing moderate biking on the days I don’t run or do track workouts.
The month is already over half over so we’ll see how it goes. I’m hoping to crack a 6 minute mile. Let me know if you have any other tips or advice for me in the comments.
Edit – Final Mile Time
So I finished my mile challenge with about a 20 second drop, from 6:50 to 6:30. I was hoping to drop it further, to the low 6 minutes and perhaps even break into 5, but it was not going to happen.
The day was a little cool and I wasn’t feeling my best, but you just gotta make the most of testing day. Was definitely wiped at the end. My friend Jason tells me a 20 second drop is pretty good for a month, probably because when you’re training a ton like he was, you didn’t see drops that big, that quick.