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TODAY’S TRAINING INSPIRATION:
RANDY COUTURE

Today’s training role model (to the right) is a man who needs absolutely no introduction to fans of mixed martial arts. He is five-time UFC champion (at heavyweight and light heavyweight) as well as former Olympic wrestling alternate Randy Couture.

One of the things that makes Randy “the Natural” Couture stand head and shoulders above most athletes in his sport is that he began his final heavyweight title reign in his mid-forties, at an age where most or all of his age contemporaries have lost all relevance in the title contention picture.

Couture followed up his illustrious amateur wrestling career by taking up mixed martial arts when he was already in his 30s. Within a few fights, however, he was the UFC champion and – over a decade later – has not looked back, stepping up and down between two weight classes and winning titles multiple times in both.

He has faced and beaten some of the best in the best in the world of mixed martial arts, with victories over Vitor Belfort, Chuck Liddell, Tito Ortiz, Kevin Randleman, Pedro Rizzo and Tim Sylvia.

Couture’s high level of performance and unparalleled longevity are due largely to his legendary conditioning program and work ethic in the gym. These traits also accompany an unparalleled intelligence in the Octagon and an ability to devise detailed game plans for foes that usually enjoy advantages in both size and youth.

Well today’s training won’t earn me any belts or legendary status, but I’ll settle for being able to look myself in the mirror after a good effort…

TODAY’S PERFORMANCE

One Mile Run: 6:00

10 Miles on Stationary Bike: 26:40

iPod songs during training (custom):
1. Snow – Legal
2. Snow – Girl I’ve Been Hurt
3. Soul Decision – Cadillac Dress
4. Soul Decision – Faded
5. Starship – We Built This City
6. Stevie Nicks – Edge of Seventeen (Thunderous Olympian’s Acid Rave-up)
7. T.I. – What You Know
8. South Park – Montage
9. Teena Marie – Lead Me On
10. 3 6 Mafia – Stay Fly
11. Three Days Grace – Just Like You
12. Tim Feehan – Where’s the Fire

Weights:
- Seated Leg Press (x6)
- Straight-Leg Calf Press (x5)
- Hamstring Curls (x5)

iPod songs during training (custom):
1. ZZ Top – Pincushion
2. 10cc – I Don’t Like Reggae
3. 2Pac – Part Time Mutha
4. 50 Cent – A Lil Bit of Everything
5. 50 Cent – Hustler’s Ambition
6. 50 Cent – I’m a Rider
7. 50 Cent – Soldier

TRAINING NOTES

Well, today started out on the treadmill, with the full intention of putting up a rock-solid 5K time after me forced and fidgety day off. Well, I went 10 mph from the start and seemed to be doing okay until the one-mile mark, where I came to a screeching halt with some hardcore back spasms. I’ve been running through them the whole time during training (and it hasn’t been pleasant) but this time I was literally going to crumple over and get caught in the treadmill belt if I didn’t stop immediately.

Well, after crawling to a yoga mat and rolling around and squirming, I pulled myself back up and decided to make the best day of it that I could. And besides, what better motivator to finish my 10-mile bike quickly than to know I could lie down again at the end?

The result: my second fastest 10-mile bike so far. And half a tube of A5-35.

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