My Better Me than You Log - Page 19 - JP Fitness Forums

twinsavsvikingsfan · 07-24-2006, 08:35 PM

The devil himself must have come up with lunges!

It did seem like a lot of ab stuff. I will give this a run-through and make some adjustments if I need too. However, Alwyn sure knows a lot more than I do about this stuff.

A big concern with hitting legs too hard is that the day after each lifting day is a key workout. Wednesday is generally tempo/speedwork and Saturday is my long run or the occasional race.

kmwest · 07-24-2006, 08:50 PM

You can't shuffle the schedule around a bit?

twinsavsvikingsfan · 07-24-2006, 08:54 PM

I'm really anal about sticking to schedules. To a fault, almost.

twinsavsvikingsfan · 07-25-2006, 05:42 PM

25JUL06

AC's Holiday Undulating Periodization

Day One, Workout One

A. power cleans
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

B1/B2 squats/ inverted row
225 x 5/ 8
225 x 5/ 8
225 x 5/ 8 (with feet elevated)
225 x 5/ 8 (with feet elevated)
225 x 5/ 8 (with feet elevated)

C. DB bench
80 x 5
80 x 5
80 x 5
80 x 5
80 x 4

D1/D2 woodchops/ HLR
70 x 8 ea/ 10
90 x 8 ea/ 10
100 x 8 ea/ 10
100 x 8 ea/ 10

Wow. This was a tough workout. I definitly need to perfect my form on power cleans. My upper back is so dead right now. LOL! My whole body is going to be so sore tomorrow. Looking forward to my run.

7 miles with 4 at 7:00 tempo pace.

I just realized that I did regular squats instead of front squats. Dammit.

twinsavsvikingsfan · 07-26-2006, 05:35 PM

26JUL06

6.11 mile run w/~4 mile tempo

splits
1.65 miles warmup
2.66 miles - 6:57 (6:53 pace)
3.80 miles - 8:08 (7:08 pace)
4.50 miles - 5:13 (7:27 pace)
5.53 miles - 7:34 (7:21 pace)
6.11 miles - cooldown

tempo mileage 3.88 miles (7:11 avg pace)

I'm disappointed with this run. First off, somehow I shorted myself .12 miles; second, I ran slower than the prescribed tempo pace of 6:57; and lastly, I didn't do the entire 7 miles- I was just too wiped at the end to do a 1.5 mile cooldown.

(Yesterday's workout took a lot out of me.)

I was going to do this earlier in the day while we had a nice cool rain coming down and the temps were in the low 70's. We even got out of class early so I knew I would be all right. On my way home I had to take a sight detour because some jackass caught me off and prevented me from taking my normal short cut. No big deal. I don't know that it saves me any time anyways.

Well, a little ways down the road I had to stop behind somebody who was stopped to turn right into a parking lot but couldn't because some idiot had the drive blocked. As I sat there, I watched the very same ass-fuck who had cut me off earlier (causing me to go this direction), come flying up on me. He slammed on his brakes but had nowhere to go because the other lane had traffic in it as well. He swerved some, but caught my driver's side rear quarter panel as well as swide swiping someone in the other lane.

Nothing too serious, it's still driveable, but I'll need a new taillight, quarterpanel (cracked the Saturn plastic) and maybe a new bumper. The other car wasn't tore up too badly either. I don't think there was a scratch on his vehicle, though. (older model Dodge Dakota)

I'm a little ticked off, but I've been driving for almost 20 years and this is the first accident I've been involved in with another vehicle. (Plenty of spinouts in the snow and I once tried to take out a light pole leaving a bar

) No one was hurt, and as long as the insurance companies don'e play stupid, all will be fine, I'm sure.

BamaDave · 07-27-2006, 12:25 PM

That sux about your accident, but definitely good that it didn't turn out worse. Your schedule could have been really thrown off for sure!

What is the prescribed tempo pace derived from, your goal marathon time?? If it was hot, you have to factor that into the equation and expect some pace loss.

Unfortunately, you need to go back and do that entire workout again today, except this time with Front Squats. :p Those workouts ARE hard. It's all coming back to me.

Can't Alwyn ever give anybody a break??

K-Court · 07-27-2006, 02:47 PM

Sorry to hear about your accident, Jim. Sounds like you were dealing with a total jerkoff. Glad you weren't hurt. "Stuff" can be repaired.

twinsavsvikingsfan · 07-27-2006, 05:01 PM

Thanks, guys. Not a big deal really. More of the hassle than anything. And the fact I had to put my run off til it was hot out. LOL

Dave, the pace comes from the RWOL plan generator. It's based on a bunch of criteia, namely my last 5K time, current MPW, and effort I want to put into the training. No real goal time to adjust training paces to. Though the paces the plan calls for pretty much are in line with the regular calcs and equates to a 3:15- 3:20 marathon.

twinsavsvikingsfan · 07-27-2006, 05:26 PM

27JUL06

scheduled: 8 miles @ 8:16 pace

actual: 8.64 miles
1:14:16 (8:36 avg pace

)

4.32 miles 36:21 (8:25)
8.64 miles 37:54 (8:46)

I did this at about 10:30 this morning. It was so hot and humid that not one bit of this run was comfortable. Much of it was run in shade along the river but the humidity had me sweating so much I think I was dehydrated after 2 miles. I started having trouble keeping my shorts up, they were so soaked.

I actually had to take a walk break around mile 7.5. I just wanted to die. I only walked for a minute or so, and it helped a lot. I know it must be the heat, but I'm kind of questioning my ability to follow this plan.

I must have looked pretty rough when I was finished. I walked around between buildings on campus for a while, trying to stop sweating so much and to lower my heartrate, and ran into my public speaking professor. He got a good chuckle after I assured him that I was alright. We're doing a persuasive speech for our next assignment and he said I "should try to persuade the class to run all that way in the heat of the day." LOL

One thing I know for sure- I'm doing my long run very early Saturday morning. And I'm bringing my fuel belt. I really wish I had it today.

BamaDave · 07-27-2006, 06:10 PM

LOL!! Been there with the sinking shorts thing. My wife wanted to know why I started buying colored underwear, and I told her so it wouldn't be as obvious when my sweaty shorts were drooping!

If it's any comfort, I was talking with a lady who does triathlons. A friend of hers is one of the better 5K runners in the area (I think he routinely runs in the 16's and maybe 15's -- he ran something like a 2:28 for his FIRST marathon last Fall!). Apparently he is a major sweater and has big time dehydration problems. He ran his last 5K in the 19's a couple of weeks ago and has given up all racing for the Summer, except for one mile runs. You can't really underestimate the toll that heat and excess sweating takes on your body.

I wouldn't give up your training plan. You may not be hitting all of the recommended paces, but you're almost certainly hitting the effort you need to. Your paces will drop dramatically the instant better weather arrives. You're training your muscles to run with less oxygen due to so much oxygen being diverted to your skin for cooling, and that will only help you when the weather cools off.

twinsavsvikingsfan · 07-27-2006, 07:22 PM

You're right, Dave. I'll be sticking to it.

twinsavsvikingsfan · 07-28-2006, 05:15 PM

28JUL06

AC's Holiday UP

Day Two, Workout One

A. Dynamic Bench Press
185 x 4
185 x 4
185 x 4
185 x 4

B1/B2
deadlifts/ military press
205 x 10/ 85 x 10
205 x 10/ 85 x 10
205 x 10/ 85 x 10

C. pullups
2 x 8, 1 x 6

D. ab/ core circuit
swiss ball crunches/ russ. twist/ HLR/ woodchoppers
40 x 10/ 12 x 10/ 10/ 70 x 10 ea
40 x 10/ 12 x 10/ 10/ 70 x 10 ea
40 x 10/ 12 x 10/ 10/ 70 x 10 ea

What a workout! I'm pretty happy with it, though I think I could have gone heavier on most all lifts. But, seeing that this was my first go around with this plan, I went a little conservative on the weights. My pullups really suck right now.

Gotta get those up to snuff.

I'm doing a 12 miler tomorrow, but will leave extra early to get it in before the heat kicks in. I want to be on the road before 6am, so it looks like a real wild and crazy Friday night ahead for me.

kmwest · 07-28-2006, 06:08 PM

Sorry to hear about the accident. Jerkoffs abound.

I'm also having difficulty staying with smartcoach's prescribed paces in this heat. It's supposed to be a heat index over 100 the next two days in NW Indiana, so a long run Sunday morning should suck plenty. Just remember, you're training for a fall marathon when it won't be 90+ degrees with high humidity. The clock on your training runs don't tell the whole story.

twinsavsvikingsfan · 07-29-2006, 09:36 AM

Well at 7am this morning it was cooler (about 70) but the humidity was right up there around 93%.

-------------------------------------------------------------------------------------------------
29JUL06

scheduled: 12 mile run @ 8:16 pace

actual: 12.44 mile run
1:42:54 (8:16 avg pace

)

some random splits:
1.11 miles - 9:36 (8:39) my legs are a little rubbery from deads yesterday
2.14 miles - 8:44 (8:29) starting to loosen up
3.10 miles - 8:05 (8:25)
4.64 miles - 12:59 (8:26)
6.65 miles - 17:54 (8:54) very hilly split combined with pit stop
8.55 miles - 15:30 (8:09) actually starting to feel good
9.31 miles - 6:00 (7:54) glad I brought my fuel belt to stay hydrated
10.32 miles - 7:54 (7:49)
11.28 miles - 7:28 (7:47)
12.44 miles - 8:40 (7:28) strong finish

I'm pretty pleased with today's run. I brought my fuel felt loaded up with watered down gatorade and it helped a lot! I love the looks you get from non-runners at the end of a run. Some of my neighbors were out when I finished up and they commented on the heat. I told them that was why I started about an hour and a half ago. Their jaws about dropped when I told them how far I ran. One guy said he couldn't run the quarter mile to the nearby McDonalds. LOL

Time for a nap!!

kmwest · 07-29-2006, 06:08 PM

Right on the money!

twinsavsvikingsfan · 07-29-2006, 06:16 PM

Quote:

Originally Posted by kmwest

Right on the money!

Yeah, I pulled that one out of my ass.

BTW, my nap today was the greatest ever. Three hours, I don't think I moved an inch. Pure bliss.

twinsavsvikingsfan · 07-30-2006, 03:13 PM

30JUL06

3.2 mile run
~27:00 (~8:26 avg pace)

I hadn't planned on running today, but....

1. I had to get out of the apartment after spending most of the day writing a paper on David Hume and Immanuel Kant for my philosophy class.

2. As if that wasn't enough, I read through the entire thread on the Israel/Hizbo thing.

3. I've had a brand new pair of Nike Pegasus sitting in the closet just waiting for a shorter run to be tried out on. They weren't so great. I've yet to find a pair of shoes that were great (or even decent) right out of the box.

4. We had a massive T-storm roll through around lunchtime and I hoped, that upon leaving my air conditioned sanctuary, the temps and humidity would be at lower levels. Nice thought.