Before this never-ending sinus infection took hold, I promised an update on my fitness journey in prison—and here it is. I’ve broken it down into three key insights, but first, a quick backstory on why I’ve shifted my focus toward running.
When I first got to this camp, I joined a hardcore calisthenics group. Their workouts were intense—but I managed to keep up (barely) and really enjoyed them. One of their signature routines was called “25 Down / 25 Up.” We’d split into two groups, alternating sets: while one group was doing push-ups, the other rested. What made it really tough was how the rest periods kept getting shorter as the reps decreased. We’d start with 25 push-ups, then rest, then 24, rest, 23… all the way down to 5. After that, we’d knock out three sets of pull-ups before climbing back up the push-ups ladder: 5, 6, 7… all the way back to 25. That’s 604 push-ups in under an hour—brutal, but extremely satisfying.
During another routine—similar in structure, but with burpees and push-ups—I was pushing hard and started letting my form slide. My arms were flaring out too wide on the push-ups (a big no-no), and I ended up tearing a ligament in my left shoulder. For the past couple of months, I haven’t been able to do a single push-up or even raise that arm too far above my head without serious pain. I really miss those calisthenics workouts and can’t wait to get back to them—but for now, I have to give my shoulder the rest it needs..
Insight #1: How to Actually Train for Long-Distance Running
I’ve always enjoyed running but could never break past the 3-mile mark. I’d try running the same distance daily, gradually increasing it—but I’d always hit a physical or mental wall. Then, someone here showed me a marathon training book that changed everything.
Turns out, the key to progress is structured variation: short runs, long runs, and scheduled rest days. Especially a rest day before your longest run of the week.
After three weeks (two of them battling a sinus infection), I’ve increased my max distance to 4.5 miles—with ease on healthy days. My short “easy runs” are now 3.5 miles and actually feel easy. I truly believe that, barring further illness or injury, I’ll be able to run a half-marathon within 10 weeks.
Insight #2: The Curved Manual Treadmill – A Beast Worth Taming
The prison gym has two treadmills. One’s a traditional electric treadmill that’s been broken since I got here. The other is a curved, manual-speed treadmill—something I’d only seen on YouTube before.
Unlike traditional treads that do the work for you, these are entirely self-powered. The belt sits on a slight curve, and you use gravity and body mechanics to move it. To go faster, you extend your stride up the curve; to slow down, you shorten your stride and lean back slightly. It’s much more like real outdoor running—and 30% harder, according to some sources.
There’s a learning curve (pun intended). If you overextend your stride trying to go fast, the belt accelerates more than expected, creating a feedback loop I call “the speed trap.” Either you jump off, or you learn to control it. After some effort, I’ve mastered it—and I might be the only one here who can run on it for over 40 minutes. I love how it lets me set my pace in real time based on the music I’m listening to—no buttons needed.
It doesn’t have incline settings like electric treads, but the benefits are well worth it. I’m even considering getting one for myself when I get out.
Insight #3: The 36-Hour Weekly Fast – A Mental and Physical Reset
I’ve found my perfect fasting routine: a weekly 36-hour water-only fast. I’ve never been a fan of intermittent fasting—it always felt like a calorie-restriction trick more than a real fast. But this method, introduced to me by my favorite yogi here, feels like a true cleanse.
I start my fast after dinner on Saturday (around 6 p.m.) and don’t eat again until breakfast Monday morning. That’s 36 hours of only water. The timing is key—I sleep through almost half of it, and by the time Sunday evening hunger hits, it’s manageable because I know breakfast is right around the corner.
After each fast, I feel lighter, more clear-headed, and physically refreshed—like rebooting a computer and clearing the RAM. This weekly reset has become a ritual, and I plan to stick with it well beyond prison.
Final Thoughts
After three months inside, these are my biggest fitness takeaways:
- Smart training beats daily grinding when it comes to running progress.
- Curved manual treadmills offer an elite-level workout and natural pacing once you get the hang of them.
- A weekly 36-hour fast is a powerful physical and mental reset—one I highly recommend (note: I’m not a doctor, I just play one on TV 😆).
I’ll keep learning and sharing as I go. Stay tuned!
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