Goals:
Complete a 50mile run in 1 day.
Maintain a level of muscle mass that people won't mistake me for someone starving to death
How:
Completing 2 cycles of marathon training, the first as a builder to get used to distance. The second with some speed work thrown in to help build recovery\effenciency.
Afterwards moving into ultramarathon training
Cycling weight lifting routines modified slightly for my goals. The routines in mind are Chad Waterbury's Total body Training and Charles Staley's EDT.
Notes of interest:
This is a marathon (pardon the pun)...not a sprint. BEST case scenerio I achieve this within a year. This excludes ungodly weather, injuries, ect. I expect great things...but there has to be a certain degree of reality thrown in.
All 3x5 with 30sec rest periods (anything not stated as dumbell work just add however much the bar weighs)
Front Squat 60kg
Romanian Deadlift 30kg, 2x60kg
Pullup BW (slight rest on 3rd set between 4th and 5th rep)
Bent Over Row 30kg (underhand grip as it's noticibly weaker than my snatch grip)
Dip BW, 2x15kg
Incline situp BW
Gobbla - glad to see your new goals. Good job in getting specific with them. Unfortunately many people don't do that.
I look forward to following along since you're doing TBT by CW too.
Let's see, if I remember right... to get the weight into lbs. I take your kg and divide by 2.2 ????? nah... !!!! that ain't right. shit! help me out bro, I hate math.
*edit* oh and no one will mistake you for "starving to death" you've got plenty o muscle [img]smile.gif[/img]
There's a guy who works where I do who ran the Berlin Marathon in the past. Apparently the crowd support is incredible and far above what we typically have at marathons in the U.S.
I wouldn't worry too much about looking like you are starving to death. If you keep up some weight training and get your calories, you'll be fine.
GOBBLA very impressive goals! Will be reading with great interest!
GYMRAT
Quote:
Originally posted by gymrat:
[QB] Gobbla - glad to see your new goals. Good job in getting specific with them. Unfortunately many people don't do that.
You're so right! And I for one am lousy at setting specific goals.. but reading inspiring ones like gobbla's will surely help.
GOBBLA oh and I might be a little egoistic trying to learn from every chance I get. but I still have good thoughts for you and your training aside of what I can learn from it [img]smile.gif[/img]
Mistakingly posted at your old log, but glad i did. It bumped up those current pics, no worries bro, you train hard as hell and youve got some solid muscle there, youre certainly headed in the right direction.
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
Must say, I haven't been keeping up with your logs. So when I see you have two logs and read the new one... 50 miles? Damn! Doing an ultra is crazy, man. Just crazy. But good luck, that's quite a goal!
All 3x8 30sec rest (add bar weight where applicible)
Romanian Deadlift 40kg
Front Squat 20kg (monday should have read 30kg)
Pullup 17kg assist
Bent Over Row 30kg
Bench Press 40kg, 30kgx2
DB side bend 60kg, 17kgx2
Pace is slowly moving where it should be...I'd like to see it at a 9m mile. Heart rate was a little high but considering the jump in excersise it's not incredibly surprising.
Big concern at the moment is recovery. I have some new literature on the matter and am going to start putting the eating plan into motion almost immediately, the only real changes will be
A: sugar solution before lifting days and long run days, no more than 10min before begining of activity.
B: after activity within 30min a sugar\protein mixture, with the long run day adding additional sugar to the mix.
I'll send a breakdown to Mary when I have time to write it all out...probibly this weekend or Monday morning as it's kinda long.
Keep it up gobbla. Its always hard to slow your self down and establish a pace for training. There are a few watches out there fairly cheap 10$ that have pace setters on them which beep ever other stride at a certain pace. But you've got it down, keep it up!
Impressive numbers too (after i converted to lbs)
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
2x15 30sec rest w\ some additional pauses on the dips, bent over rows, situps, and pullups (damnit). add bar where appropriate
Romanian Deadlift 30kg
Front Squat 10kg
Pullup 14, 12
Bent Over Rows 10kg
Dip BW
Incline Situp
Oddly enough I just relized I had extra rest on 4 out of 6 excersises!! That's no good. But considering it's week 1 in the gym, and 15 reps is kinda difficult to guess when you're used to under 5. I don't suppose it's too bad. [img]smile.gif[/img] The assisted pullup machine has a backwards scale with 20 being the lightest additional help...1 being the lowest. I have no clue what the #'s mean, so those posts are simply for reference (as it all is on the basic level) but as far as actual data it's kind of crap.
Nutrient timing initial try worked great. I'm feeling really fantastic at the moment (although I did eat a 2nd massive non healthy breakfast). More to come on final verdict with that...especially after I make out the menu's and whatnot to better fit those in with my macro's and overall calorie scheme.
I'm slowly plodding thru "The Lore of Running" which is a fantastic read so far. It's a bit like a manual and just a touch above my level of understanding, but after a hundred pages it's absolutely amazing. So far we've covered the muscular system, fuels, and respirtory system (with VO2 info showing that VO2 max really don't mean shit). It's a marathon in and of itself with 930 pages left to go...but a whole bunch of info.
"Paleo Diet for Atheletes" was yesterdays reading. It had some decent points...fruits, vegis, meats are all important. The pre\during\post run nutricion section was actually what made the purchase worthwhile however. Ironically all those fall OUT of the dietary recommendations. But if it truly does maintain recovery (carb\protien replacement, and even acididy balance being key) then again, that information alone will be worth the purchase price.
Faraz>
I have a nice watch that can do pacing should I set it. Right now my "goal" time is 9min miles, but that's a really loose goal. With the extra volume of workouts added and miliage flux I'm not sure what I'm actually going to be able maintain. So I do what feels confortible, trying to hold back a little so I'm sure to finish whatever I'm doing so I get an honest measurement of where I'm at. Over the next 4 months or so the pacing will start to become part of my routine as the diet\lifting\running is all concrete in what I'm physically able to maintain. [img]smile.gif[/img]
It's kind of ironic, but "I" haven't done the kg to lbs conversions! How's that for lazy?!
False gains...false gains. [img]smile.gif[/img] Still normalizing in everything so peaks and valley's are almost certain at this stage in the game. Increasing speed AND distance is a pretty freaky occurance, but what the hey right?! In another two or three weeks we should have a lot better idea of the capabilities...THEN we'll have some real fun!
The only real bonus out of the whole thing is...I'm probibly as wrecked physically right now as I've been since I've started with the lifting and essentially an extra running day this past week. Yet still the improvement means that if I were @ 100% I'm really sitting in a good spot for where I'm sitting and am at an outstanding spot overall. This week will be a stepdown week for running, and I'll be doing it all in daylight hours so I'll make an effort to go slow and recover where I can. The weights should start normalizing this week, hopefully with a better (more consistant) performance there. All in all I'm really pleased.
Diet was pretty well wrecked (making two days in a row). I need to pay better attention. Using table sugar for "pre fuel" which is ok. BUT the measurments were teaspoons...not tablespoons. So instead of 100 calories, I probibly took in closer to 1,000 calories . Live and learn right there.
New cookbook here
Highly reccomended. A whole lot of bang for your buck. Nice setup, easy recipes you'd actually USE, no one of a kind exotic ingredients, nutricional breakdowns. You could easily adapt 99% to something lower in fat if desired. No pictures, but a great value IMO.
You've got a real good sense of your performance and the particulars of running with gains/false gains. Im also noticing you do alot of reading which I hope to get to over winter break, so taking notes on your recommendations .
Keep it up!
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
Good job on that 10-miler, Gobbla. I think you're wise to scale back a little this week on intensity. I do believe that when weekly base mileage is increased, it's a good idea to lower the intensity of the runs until your body adapts to the higher mileage. I went through this recently when I increased my running to 5 days per week. I didn't scale back on intensity very much and went through a period of recurrent injuries (thankfully minor). I seem to have adapted now and things are more troublefree. In the future, if I up my weekly mileage again, I'm going to dial back on pace and speed work for a few weeks.
I'm pretty well burnt out reading the energy system portion of my book for now. It's a ton of information and while good and important...it's a lot of freaking dry information! Looking now towards what the next leg of training will involve. It appears that running 4 days a week is just fine (quality over quantity), but there's still a lot of info to cover before I can say that I really grasp what might work best overall...and best for me more importantly.
The scaling back is really difficult...especially without any real "proving grounds" to show that improvement is being made. Even with a miliage increase in the back of my head I "know" that I can cover this ground. It's a lot easier knowing what I "should" be doing vs actually doing it. [img]smile.gif[/img] Seeing a drop in heart rate of 2 beats per minute or an extra mile at the end of the week is far less satisfying than running x miles at 3second miles faster than you've ever done.
But in the name of intelligent training...must slow the fuck down. 9min miles is really just a random number that I know I can comfortably run at for any given distance that I'm currently running. Whether that's going to be my official "this is a goal pace for x event" is yet to be seen. But you gotta have SOME number. [img]smile.gif[/img]
I seem to be coughing up a little unpleasantness, and a minor fatigue. Possibly entering some over-reaching phases right now. All the more reason to stay on the slow and steady side of things.
Workout: 3x5, 30sec rest, add bar where appropriate
Romanian Deadlifts 60kg
Front Squat 30kg
Pullup BW
Bent over Row (underhand) 30kg
Dip w\ additional 15kg
Incline situp w\ additional 5kg
Your log is such a wealth of information.. I think I'll copy all your posts in one file and print it out sometimes ! to be able to underline, highlite and note stuff on the side!
It's kind of funny, but I think I've got more action here on page 1 of this log than I did in the other log in its entire 6month life. [img]smile.gif[/img] People seem to be more interested in following\encouraging when you have a goal!
I'm glad people are taking an interest, even more glad that people might be able to take something away from what I'm trying to do.
I don't figure that I'll ever be as fast, run as long, or be as strong as alot of fellas (and lady's) on here. But being a very average person in all reguards, hopefully the next few years might help show what can be accomplished with time.
***
Run 3m
Ave Pace 9:56
Ave HR 139
Pretty good for what this week is trying to accomplish. Goal was to go no faster than 9min miles. Percieved effort was a little harder than it should have been. Had to catch myself a couple of times either speeding up, or really slowing down.
Next few runs will stay in this generally area.
****
For those of you playing the home game. My weight is maintaining 145lbs when fully hydrated at the end of the day. This is fine. The only point to where I'll be concerned is if I start to get REALLY lean, or I drop below 140 end of day. I'm still leaning out. Locker room at the gym yesterday I noticed in the full length mirror that the leaning proccess is going well. If all continues to stay on track I'll maintain this diet untill after I PT in March, so I can affort to get a little fatter [img]smile.gif[/img]
Current diet:
2,000c
40%f
30%c
30%p
the numbers will stretch a little one way or another as this does NOT include vegi's or quite the variet of fruit that I'm eating (it has # of servings and a variety, but whether I eat 2 pears or 2 apples it doesn't reflect). essentially the calories aren't signifigant enough to really bother with and rather than get super anal about everything. IMO having your staple calories figured out and followed pretty strict covers the 90% of specificality that I'm worried about.
It's kind of funny, but I think I've got more action here on page 1 of this log than I did in the other log in its entire 6month life. People seem to be more interested in following\encouraging when you have a goal!
Hi Gobbla,
I think that the fact that you are attempting to run 50 miles is different to most peoples logs of either getting fitter, bulking or cutting and therefore has got everyone's attention.
It will be interesting to see how you structure your programme to achieve your goal and the progress you make over the next few months. We'll all be rooting for you.
Plus your a mighty decent fella
__________________
Slowly but Surely and I will get there............
Thanks John. Just as long as everyone understands right up front that this log is likely going to be the dullest log of all the ones here. [img]smile.gif[/img] I'm going to make a particular effort to practice what I preach and go slow and steady. Current marathon program has 12 weeks left, and I'll likely not run a 26.4 mile finish but rather a 26 just because it's more convient to run 13 miles out and back than and I don't care about that extra .4 miles.
Next running program will be Jeff Galloway's 4-hour marathon training program. Due to built in run\walking (increasingly vital in ultra's), a 4 day a week split with 2 days cross training (will increase to 3 to accomodate lifting likely) and an inclusion of some speed work...just handy to have. Total program involvement 29weeks.
Followed by a beginner ultra schedule of a 22week duration. So that said...I'm looking at 63 weeks untill fuitation of goals. So grab a snickers
growing sense of fatigue, POSSIBLE begining degridation of performance.
Workout 3x8 Add bar where appropriate
R Deadlift 40kg
Front Squat 20kg
Pullup 17
Bent over Row 30kg x2 (was pooping out, so cut out after second set)
Bench Press 30kg
Side Bend 20kg
Bike x 50min (it was cold, dark, and wet outside)
So. Truth be told I think I'm right on the other side of the bell curve, with the extra hard long run being enough to add enough to tip the balance into dangerous over-reaching.
So...must re-evaluate where we're at and where we want to be. What do we know?
1. Running intensity fluctuates fairly wildly
2. Running volume is on a steady incline
3. Nutrients are sound.
4. Calories are in the negatives
5. Weight routine has been introduced and growing soreness, and fatigue has increased.
6. Nothing is so bad that drastic measures must be taken.
7. Getting plenty of rest.
What is priority?
Running. Distance first, intensity second.
What changes am I willing to make (need to be made)?
1. Unwilling to change running at this point. It's too important to maintain a distance, and that distance is not so vast at the moment that intensity needs to be religiously kept in check.
2. Weight program must adapt.
What am I trying to achieve from the weight program?
1. General conditioning for more intensive loads.
2. Alternate means of stimulating type I muscle fibers outside of running.
How?
1. Decrease in volume, maintain intensity, maintain schedule untill it's proven that it can't be done. The number and variety of excersises is important to me right now. The intensity is important, otherwise it's a waste of time.
Final thought:
Continue down the path, taking friday off. Dropping workout sets to a max of 2 sets per workout. Running remains unchanged.
Ever sit there taking a crap and have one of those "AH HA!" moments? Ever happen to you? Happened to me. I've been telling myself that I've been going about the weight training portion backwards ever since it was in concept phase...ie, starting out with something that might be too much and then lowering intensity to match what I'm capable of vs starting out with something I knew I could do and upping the intensity untill I was uncapable of performing. But I was too thick to scratch what I was doing and do the damn thing right.
Well...practice what you preach good minister. Workout plan dumped.
Revised plan:
Running: workouts continue as planned
Lifting: Bodyweight TT starting from beginner, thru advanced 12 weeks total. Probibly continue a cycling manner from that point.
Why? I know I can do it. I respect the running. That's why I picked the program I did, and so far it hasn't been an issue at all. I don't respect the weight room at all. SO do what you KNOW you can do and work up from there. If beginner is too easy...then that's absolutely perfect. It's far better than sitting on my ass eating cheetos or injuring myself.
The cycling aspect...recover...increase in volume and intensity...recover.
WORKOUT
3m run
Avg pace 7:33min\mile
Avg HR 168
First mile and a half I noticed I was pushing hard, and figured I might as well keep it up to see what happened. What happened was a steady drop from an 8min mile to just under a 6min mile. Walk rested untill felt ok HR 132 and plugged on back at an 8min pace INCLUDING the 90sec break. And feeling fantastic at the moment (subject to change at a moments notice).
So what have we learned here? Confirming that the over-reaching isn't at a critical stage. Confirming that the problem is in the weight room (at some level) and not on the track (although running like today probibly isn't helping matters).
)
Linear Mode
