Never-ending Quest to be Leaner, Stronger and Faster. - Page 11 - JP Fitness Forums

UpNorth · 01-29-2007, 06:43 AM

Quote:

The other odd thing that happened during my last couple of runs was that my right foot starts to become numb about the 2 mile mark. I am not sure if I am tying my shoe to tight or what

I think you hit the nail on the head. Feet swell when you run so while your shoe may feel snug at the beginning of the run, that will be too tight later on.

GG300 · 01-29-2007, 07:42 AM

Sunday January 28, 6:20 AM Scheduled 4 mile run (due to the weather I decided to run my 3 course) 3 degrees with the wind chill from the 14 mph winds, 1" snow on the ground and flurries still coming down. It was not the nicest day I have ran but with the wind at my back for the start of the run it was not too bad. The cold air seems to really take a toll on my endurance as I ended up walking .25 miles during this outing.Good news was that the foot was fine I just laced my shoe looser and no dizziness. Finished with a time of 39:29 for 3.09 miles. Considering the weather I am OK with that, not like I could do something about it if I wasn't.

Thanks Jeff it seems like you are right about the shoes. I had on some extra socks lately to add a little warmth when I am running through the slushy snow that has added to the tightness.

twinsavsvikingsfan · 01-29-2007, 07:50 AM

Gregg, I experienced the same thing with the numbness. I was blaming the shoes (those awful Nike 06 Pegs), but they were only part of the problem. I was tying my shoes to snug, too. As soon as I relieved some of the pressure it went away. (Those shoes still suck, though.)

It's hard for me to do, but whenever I can I try to start my run going into the wind so it's at my back on the return. Considering the prevailing winds and the side of town I live on, this isn't always possible for me.

GG300 · 01-29-2007, 08:22 AM

Monday January 29 5:15 AM Schedule EDT Session Workout A. I started with a 5 minute wu on the stationary bike and a set of 12 assisted Pullups than into the EDT work.

PR Zones are 15 minutes long with 5 minutes rest between

1st PR Zone

Assisted CG Pullups @65# 5,5,5,5,5,5,4,4,4,4,4,3,3,3,2. Total of 61 Lifts
Assisted Dips @65# 5,5,5,5,5,5,4,4,4,4,4,3,3,3,2. Total of 61 Lifts
Decreased weight on the assist 5#

2nd PR Zone

Incline BB Bench @105# 5,5,5,5,5,5,4,4,4,4,4,3,3,3. Total of 59 Lifts
DB Side Raises @20# 5,5,5,5,5,5,4,4,4,4,4,3,3,3. Total of 59 Lifts
Increase of 5# on Bench and 2.5# on Side Raises.

3rd PR Zone

Single Leg Press Right @190# 5,5,5,5,5,5,5,5,5,5,4,4,4,4,4, 4,3. Total of 77 Lifts.
Single Leg Press Left @190# 5,5,5,5,5,5,5,5,5,5,4,4,4,4,4, 4,3. Total of 77 Lifts.
Increased weight by 10#

Workout went well with all the increases. The most difficult ended up being the side raises.

GG300 · 01-29-2007, 08:32 AM

Thanks Jim I was relieved that was the problem. I was starting to ask myself "Great now what obstacle have the running Gods thrown my way".

GG300 · 01-30-2007, 07:59 AM

Tuesday January 30 5:15 AM Scheduled Core Workout Light snow shoveling for a warmup, if you can call it a warmup when you are shoveling snow in shorts when it is -5 with the wind chill.

Giant Set with 2 minutes rest

Ball Crunch with twist @14# 15 ea side 15 ea side 15 ea side
Ball Planks 60 Sec 60 Sec 60 Sec
Ball Pushups 15@BW 15@BW 15@BW
Reverse Crunches 15 15 15

Super Set with 90 seconds rest

Hanging Knee Raises 12 ea side 12 ea side 12 ea side
Oblique Crunches with 15# bar 15 ea side 15 ea side 15 ea side

Compound Set

Woodchoppers High to Low Left 20@45# 20@45# 20@45#
Woodchoppers High to Low Right 20@45# 20@45# 20@45#

Other than the shoveling in the cold it was a good workout. I was able to bump the planks to 60 sec each set and add 5# to the woodchoppers. I have not done the hanging knee raises in quite some time and did I feel it. 3 or 4 miles tonight depending on if I run at the track and deal with the boredom or decide to brave the cold and freeze my nuts off.

GG300 · 01-31-2007, 08:07 AM

Tuesday January 30 3:00 PM 20 degrees 10 with wind chill Scheduled 3 mile run. The sun was shining and not much detectable wind so I ran out side. The run is pretty much an out and back run. I switched the direction so the hillier portion would be at the start. Everything was going well until the back portion of the course when the roads where covered with .75 inches of slush or loose snow which was pretty hard on the ankles and knees. Plus the wind was a factor on this portion as well. I was able to finish the 3.09 trek with no walk breaks at a time of 37:56. Very pleased with the effort. I iced my knees after the run and they feel just fine this morning. Now we will see what the dropping temps will do to my endurance on Saturday. I will be in Eagle River and they are calling for a high of 8 and a low of -6. Plus we will be going out for Martini's on Friday which will be the first alcohol I have had in a month. That should be fun.

GG300 · 01-31-2007, 12:47 PM

Wednesday January 31 5:15 AM Scheduled Session with trainer. Started with 10 minute warmup on th eliptical and 1 set 0f 20 benches using just the bar.

Straight Sets with 90 seconds rest

Bench Press 21@135# 6@205# 5@225# 5@225# 5@225#

Incline Cable Press 12@70# 12@80# 10@90#

Super Set with 2 minutes rest

Reverse Push Up 12@BW 12@BW 12@BW
Close Grip Lat Pulls 12@112.5# 12@112.5# 12@112.5#

Straight Sets with 90 seconds rest

Incline Cable Curls 12@62.5# 12@62.5# 12@62.5#

Arnold Press 12@30# 12@30# 12@30#

Close Grip Bench 12@115# 11@115# 12@115#

Strong Workout but the bench still seems to be off. I think that the EDT day is taking a toll still from Monday as I am not feeling any real pain or notice any other problems that could be causing it. I will see next week as I will not be getting in my EDT session Monday. I will just be coming back from a few days off for Super Bowl.

GG300 · 02-01-2007, 08:53 AM

February 1, 2007 5:00 AM Scheduled Core Workout and some of that foam rolling and stretching that I have become so fond of (yeah right).

Giant Set with 2 minutes rest between

Crunch on BOSU with twist 15 ea side 15 ea side 15 ea side
Side Planks on BOSU Left 45 sec 45 sec 45 sec
Side Planks on BOSU Right 45 sec 45 sec 45 sec
Bicycle Crunches 30 30 30

Super Set with 90 seconds rest

Standing Cable Crunches 15@180# 15@180# 15@180#
Oblique Plate Crunch Left 15@35# 15@35# 15@35#
Oblique Plate Crunch Right 15@35# 15@35# 15@35#

Compound Set no rest

Woodchoppers low to high Right 20@40# 20@40# 20@40#
Woodchoppers low to high Right 20@40# 20@40# 20@40#

Straight Set with 1 minute rest

Low Back Extension 15@25# 15@25# 15@25#

One down and eleven to go. No missed sessions of running or lifting for the month. The good news for me is the gym has already cleared out most of the resolution folks. The workout went well today with the low to high woodchoppers once again kicking my ass. I added in the back extensions as I will be taking the weekend off except for some type of cardio yet to be determined. After my session on Friday AM I will be heading North to Eagle River for a weekend of Debauchery with friends and the S.O.. I am not sure what the cardio will be on Saturday as they are calling for a low of -22 and a high of -1. I think I may be reduced to a mile or 2 of snowshoeing. Running may be out of the question. I should be getting in a great arm workouk with tons of 12 and 16 ounce Curls. Good Luck in your office Pools everyone.

GG300 · 02-06-2007, 08:27 AM

Friday February 2, 4 AM Scheduled EDT Session I started with a quick warm up on the eliptical and then hit the weights.

PR Zones are 15 minutes long with 5 minutes rest between

1st PR Zone

Close Grip Bench@125# 5,5,5,5,5,5,5,5,5,5,4,4,4. Total of 62 Lifts
Good Mornings@100# 5,5,5,5,5,5,5,5,5,5,4,4,4. Total of 62 Lifts
Increased weigt by 5# Bench and 10 Good Mornings

2nd PR Zone

Drag Curls @55# 5,5,5,5,5,5,5,5,5,5,5,4,4,4,4, 3. Total of 74 Lifts
Incline DB Rows @22.5# 5,5,5,5,5,5,5,5,5,5,5,4,4,4,4, 3. Total of 74 Lifts
PR By 9 Lifts

3rd PR Zone

Stiff Leg Deads@135# 5,5,5,5,5,5,5,5,4,4,4. Total of 52 Lifts
DB Military Press@35# 5,5,5,5,5,5,5,5,4,4,4. Total of 52 Lifts
Increased weight by 10# on Deads and 5# on Military

Early morning workout today so I could get on the road for the weekend. I also did my weigh in a day early and skipped breakfast before my workout. Between the weight increases and the lack of nutrition I was very spent when I got to the final PR Zone. Another 1.5 # off this week.

GG300 · 02-06-2007, 08:45 AM

Saturday February 3, 10:00 AM -15 Degrees. Nothing scheduled as I was on a few days of R&R in the North Woods. Went for a 20 minute walk/jog which was not as bad as it might sound. We walked through a heavily wooded area which kept the wind down and jogging kept the body temp up (sort of). My girlfriend went with me but would have no part of the jogging even if it would have gotten her back to warmth quicker. So I ended up jogging in zig zags and back and forths so we could stay together. Had a greta time and now it is back to work. First run of the year is an 8K this Saturday. The forecast looks like it will be clear with a temp around 8 above. Considering it is -2 right now that could seem like a heat wave.

GG300 · 02-07-2007, 08:37 AM

Tuesday February 6 2:45 PM Scheduled 3 mile Run. Too cold and too slippery to run outside and not enough time to get to my indoor track. That leaves 1 option and 1 option only, The Dreadmill. I donned the MP 3 player and got in to my run. I warmed up for 3 minutes followed by 38 minutes of misc intervals (3.2 miles) and finished with a 3 minute cool down. I felt like I was on that stupid thing forever. Thursday I am running outside come hell or high water.

GG300 · 02-07-2007, 11:49 AM

Wednesday February 7, 5:15 AM Scheduled Session with Trainer. I started with a quick warmup on the eliptical and then got in a set of 20 BB Benches using just the bar.

Straight Sets with 90 seconds rest

BB Bench Press 22@135# 6@205# 5@225# 5@225# 5@225#*

Shoulder Press Machine 12@50# 12@50# 12@50#

Underhand Grip Bent BB Rows 12@95# 12@105# 12@105#

Leaning DB Preacher Curls 12@25# 12@25# 12@30#**

Super Set with 2 minutes rest

Incline Tri Cable Extensions 12@110# 12@110# 12@110#
Seated Dip Machine 12@135# 12@135# 12@135#

High Cable Flys 12@70# 12@70#
Cable Chest Press 9@70# 12@50#

* Trainer assist with last 2 reps at 205# and last 3 reps in each set at 225#.
** Trainer assist with last 3 reps at 30#

The lifting felt good today allthough the Super Sets kicked the crap out of me. Arms are still feeling a little stiff after the extra tri work.

GG300 · 02-08-2007, 07:54 AM

Thursday February 8 5:00 AM -2 Degrees. Scheduled 3 mile run. Too frickin cold to run outside this morning and no time to run after work so it is back to the gyms equivelent to a gerbils wheel. I started with a 2 minute warmup walk and then the fun began. I was able to get the whole run done with just 2 walks but still it was a slower pace than my outside runs. I mixed up the pace at times to try and mitigate the boredom factor. It helped a little but once the MP3 player went silent (2 miles) it was worse than watching the proverbial paint dry. warmup 2 minutes .12 miles Run 3 miles 39:14 cool down 4 minutes .21 miles.

I finished off with some core work consisting of:

Super Set 1 minute rest

Side Planks Right 45 sec 45 sec 45 sec
Side Planks Left 45 sec 45 sec 45 sec

Straight Set 1 minute rest

Standing Cable Crunch 15@180# 15@180# 15@180#

The core work is much more challenging after cardio than with just the warmup. I decided to bail on the 8K this weekend as I am really not geared up for it yet and we needed someone to Work Saturday as the scheduled manager had her baby a week early. I really didn't need much urging as it is not supposed to be much warmer than it is today.

twinsavsvikingsfan · 02-08-2007, 08:05 AM

They suck, but it's better than missing a day, huh? Definitely a last resort option.

GG300 · 02-09-2007, 07:47 AM

I guess you are right Jim. No time to waste now the 12 week half training starts Tuesday. Plus I am not at the prescribed 14 miles per week to start the training. I have some catching up to do.

twinsavsvikingsfan · 02-09-2007, 07:54 AM

I'd really take advantage of that indoor track. At least you don't have to do 9 laps per mile! (You should PM me where that is. I'll be in town the first week of March and it may still be too nasty to get my 20 miler in that week!)

Or you could always join the mall-walkers in doing laps!!! I bet you could get away with that after the place closes.