the legs feed the wolf

[gobbla]

New log.

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 recoveryeffenciency.

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.

[gobbla]

Monday's workout:

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

[johnacc]

Hi Gobbla,

I'll look forward to following this log. It should be really interesting.

Good luck mate.

[Terry Monk]

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]/images/graemlins/smile.gif[/img]

[Bond007]

Multiply, GR, multiply! It's kg times 2.205 to get pounds.

Sounds like an incredible journey, gobbla! Good luck.

[gobbla]

you have the # right you just mulitiply by 2.2.

I'm just sticking to kg, cause that's what's there and it's entirely too much math doing the conversions on a regular basis. [img]/images/graemlins/smile.gif[/img]

Didn't you know?! If you do cardio you turn into an etheopian!

[BamaDave]

50 miles!!!

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.

[Marykaa]

GOBBLA very impressive goals! Will be reading with great interest!

GYMRAT

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]/images/graemlins/smile.gif[/img]

[gobbla]

Run 3m
8:24 pace
162 ave HR

Legs are a little jello, at least we know yesterday did something!

[Faraz421]

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.

[kmwest]

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!

[Marykaa]

Originally posted by gobbla:
[QB] New log.

Goals:
Complete a 50mile run in 1 day.

What's the longest you've ever run so far?

[gobbla]

5m run 8:44 ave pace 147 ave HR

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

Thanks everyone...appreciate the good will.

mary, 25 miles

[gobbla]

3m run
8:50 avg mile
164 avg HR

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 sugarprotein 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.

[Faraz421]

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)

[gobbla]

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]/images/graemlins/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 preduringpost 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 (carbprotien 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 dietliftingrunning is all concrete in what I'm physically able to maintain. [img]/images/graemlins/smile.gif[/img]

It's kind of ironic, but "I" haven't done the kg to lbs conversions! How's that for lazy?!

[gobbla]

10m run
8:11m average pace
157 ave HR

feelin pretty good, feelin pretty good.

[Terry Monk]

Whoa! Looks like you're making some good progress there. your average pace has picked up and the avg hr is down some.

Nice gobbla. Keep it up. [img]/images/graemlins/smile.gif[/img]

[gobbla]

False gains...false gains. [img]/images/graemlins/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! [img]/images/graemlins/laugh.gif[/img]

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 [img]/images/graemlins/laugh.gif[/img] . 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.