Never-ending Quest to be Leaner, Stronger and Faster. - Page 12 - JP Fitness Forums

GG300 · 02-17-2007, 11:44 AM

Saturday February 17 5:45 AM Scheduled 4 Mile Run 16 Degrees. The roads were relatively clear and the temp was up in the near normal range so I got my run in outside this morning. My half training calls for two 4 mile runs next week so I figured I better see how I would fare at that distance again. I was able to get in the first 3 + miles before I walked for 2 blocks and then finished out the distance. I finished with a time of 51:07 which is not to far off from where I was last fall. I was just happy that I got it in with just 1 walk. Hopefully by next wednesday I will get it in a complete run with out a walk.

twinsavsvikingsfan · 02-17-2007, 11:51 AM

Did you decide on a plan? Was today opening day or is it Monday?

GG300 · 02-18-2007, 07:43 AM

I have decided to stick with the Nike plan. The short runs at the start of the MH plan were very attractive in the cold weather we are having. Then I looked at the 12 miler just a few days away from the race and that just did not make a whole lot of sense to me and from the responses I got it seemed like no one else thought much of it either. I will start this week with a 4 miler Monday. The first 2 weeks I will run M, W, and F due to social engagements and then I will change back to T, T, S with the long runs on Saturday.

GG300 · 02-19-2007, 06:21 AM

Monday February 19 5:00 AM Scheduled Core Workout and Afternoon 4 Mile Run.

Giant Set with 1 minute rest between sets

Crunch with Raised legs 20@BW 20@BW
Side Planks Left 60 Sec 60 Sec
Side Planks Right 60 Sec 60 Sec
Reverse Crunches 20@BW 20@BW

Straight Set 45 Seconds rest

Standing Cable Crunches 15@180# 15@180#

Compound Set no rest

Woodchoppers Left Low to High 15@40# 15@40#
Woodchoppers Right Low to High 15@40# 15@40#

Quick workout this morning as I had to get to work by 6 AM. Best part of the morning is that one of my buddies from the gym had found my cell phone that I had dropped in his truck when we went to breakfast Saturday AM. I tore apart every thing that had had been around to find that damn thing so I am really glad he located it.

GG300 · 02-19-2007, 01:45 PM

I am leaving in 17 minutes and it is 41 degrees and partly cloudy. I think it is nice enough to run in a long sleeve tee. What a difference a week makes. Last week it was a sweatshirt, sweatpants and wind gear.

GG300 · 02-20-2007, 07:41 AM

Monday February 19 3:40 PM Scheduled 4 mile run 43 Degrees. It was a beautiful afternoon for a run with the sun shining and warm temperatures. I set out on my normal 4 mile course. After the first 1.5 miles I get this stupid sideache that I couldn't push through. I ended up throwing in several very brief walks to finish the diastance. I was pretty disappointed since I had done pretty well on the same run last weekend. I checked my watch as I jhit the finish and I was shocked to see that I had trimmed almost a minute off of my last run. I clocked in at 50:13. I had just figured with all of the walks that I would be looking at something around 53:00. Maybe I shouldn't focus as much on the distances run but the times that I am finishing in and see what happens. Now I know that the sideache must have been due to an overly agressive start.

GG300 · 02-20-2007, 08:07 AM

Tuesday February 20 5:30 AM scheduled EDT Session Week 6 workout B.
Warmup 1 set off 20 CG Benches with bar and 1 set of 5 at 125#

PR Zones are 15 minutes with 5 minutes rest between

1st PR Zone

Close Grip Benches @125# 5,5,5,5,5,5,5,5,5,5,5,5,4,4,4. Total of 72 Lifts
Good Mornings @100# 5,5,5,5,5,5,5,5,5,5,5,5,4,4,4. Total of 72 Lifts
PR by 5 Lifts

2nd PR Zone

Drag Curls @55# 5,5,5,5,5,5,5,5,5,5,5,5,5,5,5, 5,4. Total of 84 Lifts
DB Incline Rows @22.5# 5,5,5,5,5,5,5,5,5,5,5,5,5,5,5, 5,4. Total of 84 Lifts
PR by 2 Lifts

3rd PR Zone

Stiff Leg Deads @135# 5,5,5,5,5,5,5,5,4,4,4,4. Total of 56 Lifts
DB Military Press @35# 5,5,5,5,5,5,5,5,4,4,4,4. Total of 56 Lifts
PR by 1 Lift

I was short on time again this morning so I skipped any cardio wu just did some light lifts. I was struggling at the end of the 2nd and 3rd zones and was just pushing to keep going. I didn't think that I could drop down to fewer reps and still make a new PR but I will have to try something new or I won't be able to add much if anything next week.

GG300 · 02-21-2007, 06:36 AM

Wednesday February 21 5:30 AM Scheduled Core and Ab work with 4 Mile Run in the afternoon.

Giant Set with 2 minutes rest between

Crunch to a Press 20@14# 20@14# 20@14#
UB Russian Twists 15@14# 15@14# 15@14#
Swiss Ball Planks 60 Sec 60 Sec 60 Sec
Back Hyper Extensions 15@25# 15@25# 15@25#

Super Set with 90 seconds rest

Standing Cable crunch wit Twist 15ea side@170# 15ea side@170# 15ea side@170#
Plank Position Knee Crossovers 12 ea side 12 ea side 12 ea side

Compound Set No Rest

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

Workout went well, felt very energized after I showered out. Looking forward to tonights run as it is shaping up to be another nice day. I would have liked to run this AM but due to all the melt off there are way too many icy spots to chance running in the dark and getting injured.

GG300 · 02-22-2007, 06:54 AM

Wednesday February 21 4:30 PM Scheduled 4 Mile Run beautiful partly sunny and 50 degree day. After overheating slightly the other day I decided to run in sweat pants an a long sleeved tee. I focused more on the early downhill portion of my run as I did not want to burn out early like I did on Tuesday. It seemed to work out quite well as I had no side ache or other real discomfort until my hands started to freeze. The later part of my run was totally shaded and the sun had pretty much set which brought the temps down quickly. By then I was past the 3 mile mark and I knew that I could finish running just needed to focus on my breathing and not get wrapped up in anything else. I finished it in a total run and I came in quicker than my last run. My final time of 49:50 was 23 seconds faster than Tuesdays run walk. I am still over a minute off of the times I ran last fall but I am headed in the right direction at least. Next run is Friday AM which is my long run for this week slated for 6 Miles.

twinsavsvikingsfan · 02-22-2007, 07:01 AM

Nice going, Gregg.

GG300 · 02-25-2007, 08:36 AM

Thursday February 22 3:30 PM Schedule Session with my trainer. Quick warm up on the eliptical and 1 set of 20 benches using just the bar then the work started.

Straight Sets with 90 seconds rest

BB Bench Press 20@135# 5@225# 5@225# 1@255# 8@155# 10@115#

Incline DB Bench with feet on Swiss Ball 8@45# 8@45# 10@45#

Underhand Close Grip Lat Pulls 12@112.5# 12@117.5# 12@117.5#

Seated Military Press with Feet on Ball 12@25# 12@25# 12@30#

Incline Cable Curls 12@55# 12@62.5# 12@62.5#

Rear Delt Machine 12@108# 12@120# 12@120#

I am not a big fan of afternoon workouts as I am a morning person but this went pretty well. I am not sure what the whole ball thing was about today but not being able to push off through yopur legs and also having to stabilize yourself on the bench sure makes the lifts harder. I do not know if the drop in weight you need to use to accomplish the lift makes this truly beneficial.

GG300 · 02-25-2007, 08:46 AM

Friday February 23 Scheduled 6 mile run. 7:30 AM It was overcast and 32 degrees for the run which seeemed cold since the last couple of days here had been in the high 40's. I had not run on this course since last fall so I was interested in seeing how I would do and how far I could get before any walks. The first part of the run went well but when I hit the 1.75 mark and the incline started to increase I started to tire. I pushed through the 3 mile mark and hit my downhill slope and recovered pretty well. I knew that right after the 4 mile mark I had another gradual incleine and then the run got pretty smooth. I was abler to push to 4.91 miles and taht was all I had. I walked up to the 5.01 mark and then finished the rest ofthe 6.01 running. My final time was 1:20:01. Quite a bit off of my 6 Mile time last fall (1:13:57)but this had more elavation to it as well. Next weeks long run is 7 hopefully I will be able to at least finish the first 6 running.

Just because I haven't seen one in awhile here is the elavation for this run.

MissDee · 02-25-2007, 09:15 AM

You're right about the point that it all started to get easier for me. Once I was able to run 50 minutes without stopping, I felt like I could run forever. It's a very good feeling, and I'm looking forward to the day it comes to you.

GG300 · 02-26-2007, 06:38 AM

Sunday February 25 7:30 Scheduled EDT Session Week 6 Workout B. After shoveling heavy wet snow for an hour I decided that an EDT workout may be overload so I decided just to work through some standard body parts.

Straight set with 90 seconds rest

DB Flat Bench 20@35# 12@50# 10@60# 8@70#

Super Set with 2 minutes rest

Wide Grip Lat Pulls 12@117.5# 12@117.5# 12@117.5#
Incline V Grip Rows 12@112.5# 12@112.5# 12@112.5#

Incline DB Curls with Hammer Finish 12@25# 12@30# 12@30#

Tri Cable Push Downs/Extensions 12@100# 12@120# 12@130# 12@140#

I had more energy than I thought so I actually got in a decent workout. Hopefully this snow will let up later in the week so I can get in some outside runs.

GG300 · 02-26-2007, 06:45 AM

Monday February 26 Scheduled Ab and Core work with afternoon 4 mile run. Changed the program and got my 4 miles in this morning as I know I will have a full load at work figuring out where I am going to put all this snow. The weather was crappy so I hit the treadmill this morning. I put in the 1st mile + running and then resorted back to my step up scheme which ups the speed every 30 sec for 4 minutes then a 1 minute rest walk. I changed up at the end and put some time in at 6 mph because I still had some extra energy. I finished in 51:03 which is way off my outside times but since it is on the treadmill thats not too bad for me. My 4 mile treadmill pace today was only 3 seconds per mile off of my 3 mile treadmill pace so I can at least be happy with that.

GG300 · 02-27-2007, 06:39 AM

Tuesday February 27 5:00 AM After speaking with the trainer with the most running expierence from my gym I decided to bag the EDT sessions until after my Half Training is completed. She suggested keeping up a full body lifting schedule 2 to 3 times per week using Body Weight exercises for the lower body work. Considering the fact that I was totally wiped out this morning and didn't feel like hitting the gym at all that seemed like good advice.

Straight Sets with 90 seconds rest

Push Ups on DBs Close Grip 12@BW 12@BW 12@BW

Assisted Pull Ups Wide Grip 8@60# 8@60# 8@60#

Bent BB Rows 12@115# 12@115# 12@115#

Arnold Presses 12@30# 12@35# 12@35#

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

Super Set with 90 Seconds rest
Side Planks Left 60 Sec 60 Sec 60 Sec
Side Planks Right 60 Sec 60 Sec 60 Sec

I felt charged up after leaving the gym not totally trashed like I had been feeling. Hopefully some of this extra energy will be apparent in my future training runs.