My Better Me than You Log - Page 14 - JP Fitness Forums

twinsavsvikingsfan · 05-30-2006, 04:30 PM

30MAY06

PM workout

antagonistic sets:
bench press
185 x 5, 5, 5
squats
225 x 5, 5, 5

cable row
170 x 5, 5, 5
sumo deads
245 x 5, 5, 5

EZ curls
75 x 5, 5, 5
weighted swiss ball crunches
45 x 10, 10, 10

It was really great to do some lifting. It had been exactly one week since I last lifted. And I wonder where my strenghth is going.

Bench sucked and squats were tough after this morning's run. I actually went down in weight on both exercises. Damn.

I am somewhat happy with the deads. I need to take a bigger jump in weight next time I do them. I'm sure I could do a lot more for 5 reps. Probably closer to 275.

6 easy miles tomorrow. Hopefully six, that is. After squats and deads my legs are usually fried. Nope. It has to be. Got to get that MPW up to 40.

Mahler · 05-30-2006, 06:14 PM

Damn, you are a running machine. Nice weekly total.
And the bench and deads are looking great.

twinsavsvikingsfan · 05-30-2006, 07:18 PM

Thanks, Mahler. The running is coming along nicely. It's give and take with the lifting, though. Lately the bench has been mostly giving- as in me giving back the numbers I worked so hard to get. When I start my marathon training at the end of July, I'll really be cutting back my lifting. At least the heavier stuff, that is.

A new high monthly total after today. 133.61 miles. I'll have to do 6.4 instead of just six tomorrow to make it an even 140.

twinsavsvikingsfan · 05-31-2006, 07:39 AM

31MAY06

6.5 mile run
52:30 (8:05 avg pace)

There I did it.

140 miles for the month of May. It's hard to believe, that just a few months ago I started to get back into runnng, this time seriously. I enjoy it so much- probably even more than lifting. It's just my time to get out and enjoy nature and think and just relax. Not that all runs are relaxing, but I'm able to put other things aside for that hour or two and not have to worry about anything but running.

After I changed to a slower average pace on my runs, I was a little embarrassed to post my paces, especially as it seemed I was improving every time I went out. Now I can definitely see that slowing down is the best thing right now. With the increasing mileage (not to mention the increasing temperatures) there is no way I could go out and run every day at the pace I was trying to do up until recently.

twinsavsvikingsfan · 06-01-2006, 08:59 AM

1JUN06

5.7 mile run
46:43 (8:12 avg pace)

We decided to not do speed work this morning. The track was full of high schoolers for gym class. I'll do a few 300s this afternoon/evening. My first double up day. Wonder how that will go.

twinsavsvikingsfan · 06-01-2006, 04:38 PM

01JUN06

speedwork
300 meter repeats/ 100 meter rest (all rest periods 1:30-2:00 mins)

1 mile warmup jog to the track
1. 1:06
2. 1:00
3. 1:01
4. 1:00
5. 1:03
6. 1:03
7. 1:02
8. 1:03
1 mile cooldown back home

Well, I did them. I seriously didn't think I could as I jogged over to the track. But after the first one I felt alright. After the 6th I almost packed it in, but I couldn't do that, right? I can't believe these were all about the same pace. The last couple felt like I was crawling. I want some ice cream.

Buk · 06-01-2006, 05:00 PM

Wow, a day of double running - can't even get Dave to do that! Your mileage is going to continue to rise if you keep at it like this - and your speed work was just as fast as last week. Good job on the last 2 laps, it is hard to keep going when it feels like you are going slow. Just don't let your weight workouts slip to just once a week. Do a quick workout of push-ups and pull-ups(superset 5 sets of max reps each ) if you are going to be away from the gym. That should help keep your bench from slipping.

twinsavsvikingsfan · 06-02-2006, 08:05 AM

Good idea on the pushuips and pullups. I used to be in the habit of just dropping and knocking out 50 or so throughout the day. I should get back into that. I did do 5 sets of 20 this past Monday because the gym was closed.

I'm off to the gym right now. My legs are pretty dead, but I'll do some upper body and core stuff, maybe some deads. I will also work on my front squat form.

BamaDave · 06-02-2006, 09:40 AM

Jim - good job on the double-up day... Your 300 times were very consistent and way to go on pushing through those last two and holding your pace.

kmwest · 06-02-2006, 02:08 PM

Good pace on the 300s, you'll be dropping sub-1:00 before you know it!

twinsavsvikingsfan · 06-03-2006, 10:01 PM

02JUN06

antagonistic sets
DB incline press
65s x 8, 8, 8
DB upright rows
40s x 8, 8, 8

good mornings
135 x 8, 8, 8

antagonistic sets
BB curls
65 x 10
75 x 8, 8
weighted dips
BW + 50 x 8, 8, 8

swiss ball crunches
3 sets of 25

I really was feeling this workout. I did practice some front squats but I definitly need to work on them. Oh, I did a couple sets of pullups, too.

twinsavsvikingsfan · 06-03-2006, 10:16 PM

03JUN06

10.2 mile death march
~1:2?:00 (about an 8:00 pace)

Well, last night Laura called me up and we decided to get together for a relaxing evening so we would be able to run in the morning. We are both jigsaw puzzle junkies and I just happened to have started one recently, so she picked up some beer and came over to work on it. By 1:30 AM our beer was gone so we decided to call off our 8:00 start time and went and got some more beer. By 6:30 AM that beer was gone and we were pretty tired, so she took off. I proceeded to crash and was awakened by the phone at about 8. It was Laura calling to curse me out because she felt like crap and need to get some things done. (Actually all she had to do was celebrate her husband's b-day. Tough.

) I fell back asleep and didn't get up until noon. I felt pretty rough, but also guilty. I couldn't come to you guys saying I didn't get my long run in, so I chugged a couple bottles of water, ate a banana and hit the road.

It was bad, but there was no way I wasn't going to finish it. And in the end, I was really glad I did it. I had more fun last night than I have in a long time, she and I are so alike, it's uncanny, but I think I'll try to avoid the hungover long run from now on.

P.S. 40 miles this week!

BamaDave · 06-04-2006, 07:15 AM

LOL, Jim! I think we would have forgiven you for postponing a long run after being up all night and drinking a lot of beer. You really pushed through it! Congrats on the 40 mile week. I imagine you're having some decent running weather up there right now, because even down here the air has dried out. I need to get out there and do my Sunday long one before it gets too hot.

twinsavsvikingsfan · 06-04-2006, 09:02 AM

Hey thanks, Dave! It was tough. To think, I used to do that quite often when I was in the Army! lol Of course they weren't 10 mile runs but still- it was a surefire way to get rid of a hangover- or at least sober up!

As far as the weather goes, it's been perfect the past week or so. Memorial day weekend we had some pretty oppressive heat, but this past week was awesome. Almost makes me miss my outdoor construction job- almost. Aside from some hit and miss severe T-storms you couldn't ask for anything better.

twinsavsvikingsfan · 06-04-2006, 09:11 AM

04JUN06

4.2 mile tempo run
30:49 (avg pace 7:20)

splits
mile 1.1 - 8:59 (8:10) warmup
mile 2.1 - 7:07
mile 3.1 - 6:45
mile 4.2 - 7:55 (7:12)

Awesome run. I'm still feeling a bit off from the other night- a little dehydrated still, I think. But it was still a good one. I decided to push it to kind of see where I'm at as far as my 5K might be. After my warmup the 3.1 I did was at a 7:02 so I'm pretty excited about my chances to do well in my race coming up. Seeing I won't be coming off a binge and a ten mile run the day before, I think 20:00 is in the realm of possibilties.

kmwest · 06-04-2006, 08:49 PM

When's your next 5K? And I agree, 20:00 is a reasonable goal right now.

twinsavsvikingsfan · 06-05-2006, 04:20 AM

Quote:

When's your next 5K?

June 15th in Chicago.

twinsavsvikingsfan · 06-05-2006, 07:42 PM

05JUN06

8.1 mile run
1:05:03 (8:02 avg pace)

Wasn't expecting much out of this run, I woke up in a foul mood. But it was just what I needed. We started a little later in the morning, so by the time we finished it was getting pretty warm. And to think, the second have of this semester, we'll be running between 10AM and 11AM. Not looking forward to the heat. You know, since I've been running with Laura this 8 mile route has gotten pretty ho-hum. 8 miles- a regular, easy day!

School really sucked today- the two classes I've got right now are really loading up on the work. Oh well, only 3 weeks to go. The next half should be a cakewalk compared to this. And only 10 days til Chicago and a little mini-vacation.