Hi Team. No major life-lesson (as such) today but I thought some of you might be interested to hear what I’m currently doing with my own training. I get asked about my workouts often enough, so I thought it might be time to share a little of what the attention-seeking only child is up to.
Mixing it Up
As someone who has trained consistently for the last thirty-two years, I’m always looking for new ways to stimulate both my mind and my body. It might be a totally new activity or perhaps just a variation on something I’ve done many times before. Last year, I did Brazilian Jujitsu for six months (with one of my staff) and dislocated my entire body. Twice. And ruptured my ego. Three times.
Such fun.
This photo (above) was taken this morning with my $79.00 temporary phone (the one that comes with a whopping 2 mega-pixel camera). The cheapness of the phone should explain the grainy-ness of the picture. Sorry about the quality but, having said that, when it comes to my head, less focus is more. 
Notice the high-quality flannel shirt: eight bucks at Target. I should have included the ever-present army shorts in the shot but I didn’t want to unleash all my sexy-ness on you at once. 
The Human Glacier
This week, the forty-six year old (ex) body-builder took his ninety-six kilogram (211 lb) body for its first (proper) run in quite some time. It wasn’t pretty. I almost died. I don’t remember it being so painful. Or me being so heavy. Not fat, but heavy nonetheless. I felt like I was running at altitude. Everest-like altitude. While towing a caravan. I currently have the aerobic capacity of a chain-smoking centenarian, the co-ordination of a new-born foal and the agility of a glacier. Not to mention, the dimensions of a fridge and the flexibility of a cricket bat.
Other than that, I’m totally Olympian.
Ideal Preparation?
Apparently, lifting weights five days per week, touching my toes every second Tuesday and riding my pushbike three times a year isn’t the ideal preparation for such an aerobic task. Who knew? I also (re)learned that big arms and pecs aren’t really the ideal running companions. If only I could leave them at home. Sure, they’re handy when you’re moving a piano but not so much with the running-type stuff.
You’d think an exercise scientist and gym owner might know (and do) better.
Four Days In
So, today is day four of my uber-program (I’m writing this Thursday night, Melbourne time) and, amazingly, I haven’t ruptured a single muscle. Well, maybe one. Small one. As ridiculous as this may sound, I know that I am literally fitter already. I found today’s run considerably easier than Monday’s and I can feel a noticeable change in my physiology (lower exercising heart rate, faster post-exercise recovery and less post-exercise soreness). Day one I felt crap (always with the technical terms) for thirty minutes after my run but, today, I was back to normal within five. Bodies are indeed amazing things (when our minds don’t get in the way).
In an effort to build my aerobic fitness while maintaining as much muscle as possible, I have decided to keep my running distances relatively low (three to four kilometres) while keeping the intensity relatively high (for me). Although running for twelve to sixteen(ish) minutes may not seem enough, it’s plenty when the intensity is right and you’re (I’m) carrying a lot of weight.
Keep in mind that my goal is not weight-loss (as such) but, rather, to increase my VO2 max (and therefore, overall health), so long slow runs are not necessary (or desirable) for me. If I wanted to run a marathon (for example), it would be a different story.
Too Skinny?
Being a non-drinking, non-smoking, non-junk-food-eating person is certainly a good base from which to launch an endeavour such as this. While I have run vast distances in the past (including several half-marathons), such a program has always come at the cost of considerable muscle. Not that I want to look like the Incredible Hulk but a bit of muscle on my frame seems to suit me. The only times I’ve ever been asked if I’m unwell (like, “do you have a terminal illness?”) were when I was ‘skinny’ (80 kgs/176lbs) and in one of my endurance training phases. Apparently I looked gaunt and unhealthy at that weight.
So, in an attempt to drastically increase my aerobic fitness while retaining as much power and strength as possible, I have opted for the short-hard runs and strength training combo.
Body Composition
While I build muscle relatively easily, staying lean has always been hard(ish) work for me, so I’m keen to see how this approach will impact on both my muscle-mass and body-fat levels over the next few months. I did a body-composition analysis on myself (a test which tells me how much fat and muscle I have) on Monday and I’m going to repeat the test in four weeks, so I’ll share the comparative data with you when I get it.
Stretching Smetching
Although I enjoy stretching about as much as I enjoy eating brussel sprouts (they line the walls of hell), my violin string-like hamstrings and lower back have told me that it’s time to suck it up and commit to some daily flexibility work. As a result, I’ve been stretching for fifteen minutes each day (stop laughing) – which is fifteen minutes more than normal. I know it’s not a lot but it’s a start. I’ve been thinking of giving Bikram Yoga a whirl. Any thoughts or feedback on that idea? The idea of lying on a floor in a hot room appeals to me (perhaps because it’s winter in Melbourne and I’m lazy).
If, like me, you’ve been doing the same thing, the same way (with your exercise program) for a while, perhaps it’s time for you to kick it up a notch or throw something different into the mix. Not only is variety good for our head-space (motivation, enjoyment, program-adherence etc.) but it’s often the catalyst for less (over-use) injuries and better results.
I’ll keep you posted on my progress :)
* FYI – I wouldn’t recommend this approach (my program) for a novice exerciser or an obese or older person. See your doctor before you do anything remotely intense.
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It will be interesting to hear about your progress Craig. For some reason I thought you ran every day for 30 minutes, I have no idea where I got that from…
I love to run, I do mainly interval type stuff, it’s such a great feeling when you do a challenging workout.
Top work Craig!
I like what you say regarding consistency and how for the past 32 years you have trained consistently and are a non drinker/non junk food eater!
Consistent is the word that needs to enter and stay in my doings!
Recommend Bikram Yoga for flexibility and balance about once per week (ca. 3 years running) Previously, thought that Yoga was for ‘lightweights’… I don’t believe the ‘voodoo’ that some instructors/practitioners spout… but there’s no denying it’s a ‘workout,’ and one where you’ll find something new at every practice.
Good luck Craig. 3 to 4 km a day sounds like a vast distance to me!!!!!
I dont know how I survived before I discovered your site, you keep me going.
cheers
tracy
Along with my 3 boot camp sessions a week I have been running 10km distances. Decided to step up to the next level and do a half marathon in Sydney in September. I do have a reason for sharing this info though, I need to make myself accountable so I don’t succumb to self doubt and sign up for the 9km instead. Thanks for listening.
Really interested to know how long it takes and by how much you improve your VO2 max. I’m on the 3rd week of the “Couch to 5km” running program (having never run in my life) to try and improve my aerobic fitness. I do loads of strength training, look fit and strong but feel like I’m going to die during and after each run. Its awful – uncomfortable, that whole breathing thing! So you’re saying it gets better?
Hey Craig
What a nice surprise to see your face, not sure about the fashion choice but looks warm and cosy! When it comes to body shapes I’m totally the opposite – look like a greyhound and find it hard to put muscle on 180cm tall & 60kg. If you can run and get uncomfortable I can dust off the weights and get motivated again to get a routine happening. How many times a week would be good to start with weights to build some muscle mass?
Love your honesty!
Ange
So you’re doing 4 minute kms on your first time back running after a long break.
Stop bragging and get back to it…
Hi Ange.
I can’t believe you don’t find my shirt totally hot. Oh well.
The answer to your question is: 3 x 30-45 mins for the first four to six weeks… easy peasy.
Enjoy
Whit woo ;-p
I too would be interested in your progress, as I too have been trying to change things up. I too build muscle very easily, but dont lose weight hardly at all & I’m a fatty boombah….who apparently hides it quite well in my 178cm frame….that’s height….the width is probably 50cm-ish (with my work ruler ha ha) ….shoulders…. anyhoo…. lately I attempted 3 weeks of walking daily & doing intense weight training sessions (which I LOVED) but found that I got leaner, but lost no weight…..usual story. When I get back from my 3 week holiday (leaving tonight YAY!!) I’m going to try 3 days of the weight training, 2 boxing for fitness classes & keep up the walking (cos that’s my doggy time) & throw in cycling intervals in my weights sessions….. cant run at the mo, cos my knee wont play nice. If I try this for 12 weeks (healthy eating included) & I get lean & no weight loss, then I’ll just have to be happy being a fit lean heifer……..
See you next from the northern hemisphere……xoxo
You look chubby.
Dear Anon,
I recently saw Craig speak and I can assure you, he’s not chubby. He’s plenty of things but chubby is not one of them. I checked.
Having said that, I don’t think that shirt does you any favours Craig. 
x
Lurv the Flanney very homey (as in casual) didn’t see the feet, if they had thongs (flip flops) on the picture is complete
I can relate to the whole breathing thing when trying to increase the pace when exercising, feels like my heart is going to pound out of my chest and my lungs burst, but I have noticed a great improvement in my recovery from that body screaming for more oxygen, it doesn’t seem to take as long now for my heart rate to recover which is good
I’m participating in my first 10km run (shuffle) next week in the run Melbourne event, the first time I have every done anything like this running thing (I did the Oxfam 100km event earlier this year and loved it, but that was a walk just a long one) and the old (46yr) body has protested at times but a little coercion goes a long way
I have loved the feeling of getting fitter nothing beats it.
I think he’s a bit cute ;-p
LOL S. Well let’s say the photo does not do him justice then. And no excuses in a city that prides itself on fashion to be wearing something seen in Salisbury Adelaide.
Hey Craig !
But I luuuuurve brussel sprouts… and stretching !!!
{{HUG}} Tina
Know exactly how you feel Craig.
I have recently changed things around from heavy weight training which I love to more conditioning type training which makes me feel like I am going to die. I too want to maintain muscle so I still include one heavy weight day per week and lighter weights higher rep stuff with the conditioning training. I can skip like a pro now… : )
Hey Craig, I am so attracted to men in flannel shirts…thats how I fell in love with my husband…….so maybe the shirts the answer to love!!!!!
Anyways I too pulled out my 41 year old slightly overweight body out this morning and went for a walk/jog….whilst my breathing was ok my knees are struggling but I so want to get back into it because I remember how much I enjoyed running and the freedom it gave me from my day to day life. Have pulled up ok tonight so here’s hoping, then if I can control my mouth….life would be perfect.
Three cheers to getting back in the saddle!! Thanks for the motivation.
Yep, Craig that pic is definitely not helpful in “seeing” progress down the line lol
Love the yoga plan though – I used to hate it but love it now, great for stretching the bod out with the approx 10+ hours a week dancing it gets put through
Hey Craig, thanks for keeping us all entertained and encouraged by the fact you are not superhuman after all
It’s hot, humid summer here in the U.S., and quite buggy outside, so my outdoor afternoon walking plan is put on hold for cooler weather. So I’ve switched to a mini-trampoline for cardio, quite fun to put on some dance music and bounce/dance away and then I do weights and go back and forth for ~45 minutes. Not brave enough to get on the scales (I am suspicious like other posters that I haven’t really lost much since muscle has increased), but can tell a diff in the way I look, have lost some inches at least and feel better. What is your opionion on mini tramps or rebounders? I’m considering buying a better one, cause the adverts say they are far superior, however those adverts are from the companies that are selling them . . . so not sure what to think.
Why do you need scales? measure your progress by how you feel. But also don’t wear tasteless clothing, Like flannel shirts.
lol keep running! Yoga is a must 4 me – the benefits are amazing. I did bikram yoga a couple of yrs ago (ok ten) but boy the peace and head trips – awesome – i had packed my bags 4 india 2 teach it but then sept 11 happened!
if anyone can look as good as craig in his fashion choices they have something going strong and it aint anon ! Keep benching miss world craig
My hamstrings are like spaghetti, unfortunately the uncooked kind. Yoga is a good idea, I’m going to try it.
lol. you look like the dude from hillsong
Anon … whilst where talking abt taste… do you think your acting in good taste?
Obviously you do or you wouldnt do it! Which might explain why you would use moods to measure your body (wow! off the wall) Personally I would take a Craig in an $8 flannel anyday over your bad taste and well obvious lack of measurement….
I wasn’t going to comment on this one. But reading some of the responses, I felt compelled. Frankly, the prejudice toward flannel shirts it astounding! What hope do those who really are outside the square truly hold? I say YES to national flannel shirt day. Anything to end prejudice is worth an entire national day, in my very humble opinion. I say YES to acceptance of individual differences (including flannel shirts) and the universal right to be authentic. ’nuff said.
Hi Craigo,
Long time no see. Your humour is as enjoyable as ever to read. You may or may not remember me: “Katy from Reebok” might ring a few bells! Stumbled accross your website…very impressive. Almost as impressive as your endeavour to run:) I own a gym in Seaford now. Anyways Bikram Yoga: I took a group there during a recovery week after training them for a Half Marathon. It was TOUGH!!! If you have even the slightest bit of muscle bulk on your calves and hammys, then good luck and remember to take a hack-saw with you to make some of the moves even remotely possible. And remember NOT to moisturise beforehand..that “stalk-like maneuvre” the yogis do requires full traction on the skin of your inner thigh (sweat + moisturiser = disaster) While the class was packed and therefore thoroughly enjoyed by many people, I am not sure I enjoyed the sweat-sharing that was inevitable when people were circling their arms etc. It was a requirement to wear as little clothing as possible (it’s REALLY hot), some of the fellas seriously needed to address the choice of shorts:). The smell of the carpet raised some concerns for me and the air seemed like the perfect breeding ground for bacteria. Amazing athletes, and I respect them greatly, but this is NOT for me. I must say we all felt TERRIBLE for the rest of the day, but we were well warned of this as something you must get used to. Hydration is probably a key element too. Finally, if you’re expecting relaxation…be warned. This was fast paced and the instructor was like the caller of a horse race. Let me know what you think. I love yoga, but this was out there….. Cheers, Katy.
Hi Craig. Wish you’ll deal with it. It’ll be not easy. A was in same feeling year ago. Also in my 46. I was able run only 800 meters. but now it’s part of my life.
Harpzen master,
Still looking good since we last met – couple of months ago, mate. Keep up the great work you do to enlighten us.
Love your work maybe not your shirt!
Dhillon