My Better Me than You Log

[twinsavsvikingsfan]

17DEC06

NROL Break-in program

sets x reps x weight (+/- from previous workout)

Workout A2-2:
Straight sets:
Squat – 2 x 15 x 145 (same)

Superset:
Lunge – 2 x 15(ea) x 65 (+10)
DB row, elbow out – 2 x 15(e) x 50 (+5)

Superset:
Push-Up – 2 x 20 x BW/ feet elevated on swiss ball (same)
Swiss-Ball Crunch – 2 x 20 x BW+25 (same)
---------------

I was leery of upping my squats to 155, especially after running 11 miles yesterday. However, after doing them, I feel like I could have increased the weight. Next time.

I really want to switch to benching in lieu of push-ups for the last week of the break-in. I'd like to get the feel of them again before getting into the next phase.

With no school this week, I've got to get my diet/ nutrition in line. It has really gone to hell. It was a little embarassing the other night. I'm still eating as much as I was during peak marathon training (though not as healthy) and not doing nearly as much. Time to break out the PN manual and put it to use at least this week before going to Milwaukee for Christmas. I've already accepted the fact I'll be eating poorly there.

7 easy miles tomorrow with some sprints thrown in. At least there is no snow and I'll be able to do them on the track at the high school

[UpNorth]

Nothing to add here but I wanted to complement you on Man of the Year. LOL

[twinsavsvikingsfan]

Originally Posted by UpNorth

Nothing to add here but I wanted to complement you on Man of the Year. LOL

Thanks, Jeff. I wasn't expecting it and was quite surprised when I got the word. You may want to check your mailbox to see if you got yours.

[jruck37]

Originally Posted by twinsavsvikingsfan

16DEC06


Off to see if my school can win the D-2 college football championship again.

Congrats on the win. GVSU is a force.

[twinsavsvikingsfan]

Originally Posted by jruck37

Congrats on the win. GVSU is a force.

Awesome, huh? 4 out of the last 5 years. If anyone got to see it, it was agreat game. Cullen Finnerty, the starting quarterback, finished his college career going 51-4. The most wins by any college QB- ever. And they've won 28 in a row.

Good parties this weekend for sure.

[twinsavsvikingsfan]

18DEC06

7.15 mile run w/ 100m sprints
overall 58:11 (8:08 avg pace)

2.45 mile warmup 20:49 (8:30)

10 ea
100m sprint- 300m jog
XX.XX- 1:35 (forgot to hit my watch)
20.92- 1:41
19.38- 1:42
20.33- 1:40
18.88- 1:43
18.66- 1:41
18.95- 1:42
19.50- 1:41
19.10- 1:44
17.13- 1:44 (one good one at least)

2.15 miles 17:32 (7:58)
-----------------------

I couldn't figure out why I couldn't get my legs to move faster. Then I realized I've only had two days off since Thanksgiving weekend. The squats yesterday, combined with the fact that I wore only shorts today (it was 40 when I left, 36 when I got done) made it so my legs would not loosen up. I'll do some stretching and rolling tonight.

Gym and HIIT Christmas shopping tomorrow.

[MissDee]

I'm curious to see how you feel NROL affects your running. I started break-in in September, and felt like I started slowing down. So I dropped lifting in October because, I dunno, wasn't there some big race that month? Seems long ago

[twinsavsvikingsfan]

Originally Posted by MissDee

I'm curious to see how you feel NROL affects your running. I started break-in in September, and felt like I started slowing down. So I dropped lifting in October because, I dunno, wasn't there some big race that month? Seems long ago

That race does seem like a long time ago, doesn't it?

Hopefully NROL will help me get some muscle and strength back that I lost in the latter stages of marathon training. Maybe I'll be able to coast out the last month or two with little, if any, lifting and be even faster than before!

[BamaDave]

It looks like you were loosening up pretty well after the first 2 or 3. Did you have a target time in mind for those??

[MissDee]

I plan to lighten up on lifting in the spring, too, when my speedwork starts up again. Since I only started running last April, I'm curious to see how this coming summer's speeds compare to last year. I presume lifting will help, but we'll see

[twinsavsvikingsfan]

Originally Posted by BamaDave

It looks like you were loosening up pretty well after the first 2 or 3. Did you have a target time in mind for those??

I know it's really splitting hairs, but I would like them to be consistantly in the low 18s. Based on my last 1/2-M and 10 miler (I'm not basing anything on that marathon time ), the handy-dandy MacMillan calc says they should be between 18.4 and 20.3. So, I am pretty much right on target.

I'm not displeased with my effort yesterday, I just never felt in the groove. My legs are really feeling it today, though. lol They are pretty fatigued. I'm glad it's not squat day.

[twinsavsvikingsfan]

Originally Posted by MissDee

I plan to lighten up on lifting in the spring, too, when my speedwork starts up again. Since I only started running last April, I'm curious to see how this coming summer's speeds compare to last year. I presume lifting will help, but we'll see

Based on what I saw with my training this year compared to the summer before when I started back, I think you'll be pleased with your results.

But, if you're like me, it won't be enough!

[jruck37]

Originally Posted by twinsavsvikingsfan

Awesome, huh? 4 out of the last 5 years. If anyone got to see it, it was agreat game. Cullen Finnerty, the starting quarterback, finished his college career going 51-4. The most wins by any college QB- ever. And they've won 28 in a row.

Good parties this weekend for sure.

Yeah, I actually visited GVSU when I was going into college. They were my #2 choice. The football team became a powerhouse shortly thereafter.

[twinsavsvikingsfan]

Originally Posted by jruck37

Yeah, I actually visited GVSU when I was going into college. They were my #2 choice. The football team became a powerhouse shortly thereafter.

I remember you saying that. Where did you end up at?

[twinsavsvikingsfan]

19DEC06

NROL Break-in program

sets x reps x weight (+/- from previous workout)

Workout B2-2:
Straight Sets:
Deadlift – 2 x 15 x 205 (+10)

Superset:
Step-Up – 2 x 15(e) x 45 e.h. (same)
DB One Arm Shoulder Press – 1 x 15(e) x 40 (+5), 1 x 12(e) x 40 (missed 3)

Superset:
Close Grip Lat Pulldown 2 x 15 x 115 (same- completed both sets)
Incline situps – 2 x 20 x BW (same)
-------------------

A pretty decent workout. I sure didn't want to go in. I only got a few hours of sleep last night and feel really worn down for some reason. Can't be my busy schedule.

I got all the pulldowns this time, but failed on the second set of shoulder presses. I was trying to up the weight and am pretty happy that I even finished the first set. Deads felt pretty good. I can tell already that my upper back will be feeling it tomorrow.

[jruck37]

Originally Posted by twinsavsvikingsfan

I remember you saying that. Where did you end up at?

Olivet Nazarene University... It's in Illinois.

www.olivet.edu

[twinsavsvikingsfan]

20DEC06

8.28 mile run
1:06:01 (7:58 avg pace)

Great run. I tried a new route and it was pretty hilly. I took it nice and easy and I felt really good the whole way. I think the rolling and stretching I did last night and this morning did some good.