Never-ending Quest to be Leaner, Stronger and Faster. - Page 6 - JP Fitness Forums

ParanoidAndroid · 10-26-2006, 07:45 PM

nice job hitting 6 miles. Once you can run six, anything longer isn't as hard. Or at least that how it was for me.

GG300 · 10-27-2006, 07:53 AM

UN because I drove the route earlier I knew the hills were coming up I just expected to have a little more in the tank for them.

PA my sticking point was actually 3 miles after I hit that the runs are not what I called easier but it seems like mentally I know that I can keep pushing and finish. Prior to hitting 3 miles I would always get to the point where I was tired and then start giving myself outs like "thats not bad for how long you have been doing this" or my favorite "It's more than most people are doing". Now when get to that point I call myself a skirt, focus on getting my breathing in check and put one foot in front of the other.

GG300 · 10-27-2006, 08:23 AM

Friday October 27 5 AM scheduled EDT Session Warmed up with 11 minutes on eliptical and 12 reps of 45# on the DB Incline.

PR Zones are 15 Minutes with 5 minutes rest between

1st PR Zone

Incline DB Bench Press @65# 7,6,6,6,6,6,6,6,5. Total of 54 Lifts
BB Bent Rows @110# 7,6,6,6,6,6,6,6,5. Total of 54 Lifts
Off by 2 on Inclines and 3 on rows

2nd PR Zone

Military Press @ 90# 5,5,5,5,5,5,5,5,4,2. Total of 46 Lifts
DB Curls @ 35# 5,5,5,5,5,5,5,5,4,2. Total of 46 Lifts
Off by 5 on the Presses and 6 on the Curls

3rd PR Zone

Ball Crunch to Presses @25# 7,7,6,6,6,6,6,6,6,6,6,6. Total of 74 Lifts
UB Russian Twists @25# 7,7,6,6,6,6,6,6,6,6,6,6. Total of 74 Lifts
PB by 8 on both Lifts

I felt good this morning, slept well just a little sore from Wednesdays lifting but I didn't have it again today. It seems like my upper body strength is off. Even in my sessions with my trainer I feel like I am fighting with the weights not really controlling them. I am not sure if it is because of the running program or what. I have another week of EDT Training before I take a prescribed week totally off of lifting and then come back with 3 weeks of 3 - 5 Training as a contrast cycle and then back into the EDT format. Hopefully it is just a little burnout and the off time will get me through it. Plateaus suck but backing up is really frustrating. I laid off of legs againg today as I have my last fast course 5K for the year on Saturday and I really need a good time to offset these shit lifting numbers and bolster my confidence.

BamaDave · 10-27-2006, 02:02 PM

Good job on the 6-miler, G, and perservering through being frosted over! You should be in a great position for your 1/2-M training, since you're already up to a 6-mile long run.

ParanoidAndroid · 10-27-2006, 04:17 PM

good luck on the 5k, I'm expecting you to set a new PR!

GG300 · 10-30-2006, 07:56 AM

Saturday October 28, 9:00 AM Lakefront Discovery 5K. 44 Degrees at the race start and very windy. I felt great today I went to the gym early and got in some stretching and a little time on the eliptical to loosen up. When I got to the race I was happy to see a bunch of people in costumes and a very festive atmosphere. The race went off on time and I took off with a quicker pace that normal. Not only did I not let everyone run by me I was actually passing some people. The first mile seemed fine and I slowed a little to settle into a more manageable pace. At the 1 mile mark we turned and ran into the teeth of the wind which at times was so strong that it almost slowed me to a walk. The 1/2 mile of running into that wind just killed me, my legs had nothing, my breathing was off and none of the normal Jedi mind tricks that I have used in the past to keep myself running were working. I HAD TO WALK, it crushed me to bail like this but I could not keep running. A brief walk followed by some more running and another dash into the wind and I had to walk again. At this poiunt I knew we were nearing the end so I hiked up my skirt and starting with a quicker pace trying to salvage some sort of a time. The last 1/2 mile was into the wind again but seeing the finish line helped and having people cheering helped as well. The promise of all the beer you care to consume at the post race party didn't hurt either. I finished in 34:44 which is 45 seconds slower than my best time for running/walking but still 20 seconds quicker than my run only attempts although this is an easier course than my 2 run only finishes. I was pretty disappointed about the time until; I talked with the trainer This morning at my gym who competes in triathalons. She suggested 3 items for me to take into consideration:
1. No long runs within 5 days of a race. The long runs kill your energy stores and you need time to rebuild. 2.Only gear up for 1 or 2 races a month with at least 10 to 14 days in between. You need to adjust your traing to compensate for the racing and more than 2 races is too hard on your training. 3.Don't beat yourself up on bad finishes. You may never be a great but enjoy the competition and the fact that you are getting better. Remember that you started all of this because you were having fun so keep having fun. After are little chat I felt better about the effort and hopefully I will still have one race with a good time by the end of 2006 but if not there is always next year.

GG300 · 10-30-2006, 08:08 AM

Sunday October 29, Scheduled 3 mile run today but I decided to blow off the run and relax, then I changed my mind back and forth several times and decided to get in a fun run all on grass to prepare for my race next Saturday. Saturday race is a crosscountry 5k run completely on trails and turf. I ran and walked for 40 minutes through my local park including in as much hill running as I could. Initially I didn't care for it much but by the time I finished I sort of liked it. It took a little more energy but it seemed to be much easier on my joints. Plus not being concerned about time was nice I just went with the flow.

GG300 · 10-30-2006, 01:08 PM

Monday October 30 5:00AM Scheduled EDT Session. This is Week 8 of my EDT Training, as suggested in Muscle Logic next week is a week of rest so I really wanted to finish of these pairings with a bang. I started with a 10 minute interval WU on the Eliptical and 2 minute CD followed by 12 reps on the bench @ 135#.

PR Zones are 15 minutes with 5 minutes rest between.

1st PR Zone

BB Bench Press @170# 6,6,6,6,6,6,5,5,5,5,5,5,2. Total of 68 Lifts
Low Cable Rows @130# 6,6,6,6,6,6,5,5,5,5,5,5,2. Total of 62 Lifts
PB by 6 on both Lifts

2nd PR Zone

Plate Raise @45# 5,5,5,5,5,5,5,5,5,5,5,4,4,4,4, 4,2. Total of 77 Lifts
ST Arm Pulldown @67.5# 5,5,5,5,5,5,5,5,5,5,5,4,4,4,4, 4,2. Total of 77 Lifts
PB by 5 on both Lifts

3rd PR Zone

Squats @185# 7,7,6,6,6,6,6,6,2. Total of 52 Lifts
Weighted Incline Crunches @45# 7,7,6,6,6,6,6,6,2. Total of 52 Lifts
PB by 2 on both Lifts

It felt great to finish these pairings out on a high note. The full day of rest yesterday (with the exception of a fun run) was very helpful. Hopefully I can pull off a repeat performance for my Friday pairings.

UpNorth · 10-30-2006, 02:56 PM

Those are some great PRs. Looks like you are responding really well the EDT!

I love running cross country. There is something really enjoyable about running through trails. Have fun on Saturday.

ParanoidAndroid · 10-30-2006, 06:30 PM

wow that EDT training looks tough...do rest between excersises?(e.g bench/row)

twinsavsvikingsfan · 10-30-2006, 06:43 PM

G- I would say that those are very valid points that trainer gave you. By only running 1-2 races max a month you could afford to do a mini-taper before them.

I can certainly empathize with you on the wind. I've beat the wind thing to death, but there is nothing more that I can't stand while running.

Have fun with that run on Saturday. Remember that you probably (though iI could be wrong) won't set a PR on an uneven trail course as compared to roads.

One more thing- I've been so wrapped up in my own running that I didn't get to give you props on the 6 miler. So, way to go!

GG300 · 10-31-2006, 08:13 AM

Tuesday October 31 3:45 AM 44 Degrees with a gusty winds scheduled 7 Mile run. My first attempt at 7 miles and once again my longest run ever. I moved the run to the start of the week to hopefully avoid a weak performance for my race on Saturday. As I started out I was thinking that this would most likely be one of my last early morning runs of the year when I could go out in just shorts and a long sleeved tee. It was nice for the first part of the run but when I started heading into the gusts of wind my hands turned to ice. This route was a nice variety of up and downhills that seemed very balanced. The last mile of the course turned into the survival shuffle uphill and a little better pace downhill. I was happy that I never really got winded just started to lose energy to my legs. The final uphill into the wind was pretty much all I had but I was very happy to finish. I really did not want the fact of not finishing 7 miles hanging over my head for months as this is the last time I have to run this distance until it comes up in my 10K training which I think is in early January. My finishing time was 1:33:10. When I got home I checked my route because I was unsure of my finishing point so I ran what I thought was an extra block. Upon checking my route when I got home I realized that I had actually shorted the course by 1/2 of a mile. I was pretty pissed at my stupidity. Well I guess I will give it try next week for my long run instead. As my grandmother told us as kids what we don't have in our head we will find with our feet, and in this case quads, calves and glutes as well. 6.5 is still my longest but I could have grunted out another lousy 1/2 mile. Next Time.

GG300 · 10-31-2006, 08:40 AM

UN I really do like the EDT style. It is a little difficult to determine exactly how effective this training style has been for me. This is the first time I have been expending any energy and time on my running so I am sure that is slowing my advances in the EDT training. I think that is why my best performance days are Mondays following restful weekends.

PA the idea is to only rest between excercise long enough to knock out the next set of lifts. At the start of the zones I just move back and forth between lifts and as you get tired you add more rest as needeed. My favorite part of this program is its simplicity. Each zone is 15 minutes long and you just go back and forth with whatever rep schemes work for you to make as many quality lifts in that zone. It really gets the old heart going as well.

Jim yeah I would have to say that it felt great to hit the 6 miler, Thanks. As far as the trainers comments she has tried to give me some tips before that she thought I might be over doing it. Of course me with my vast running expierence of 3 months did not listen. I am listening now. The run this weekend is purely for fun. I am just going to enjoy myself as it is my last run before my Birthday. Afterwards I can hit State Street in Madison for my Post Race Recovery. Life is good.

GG300 · 11-01-2006, 12:45 PM

Wednesday November 1 5:15 AM Training Day Standard Eliptical WU 10 minutes of intervals followed by a 2 minute CD.

Trainer Time
Straight set 90 seconds rest
DB Incline Bench 12@50# 6@80# 6@80# 6@80# 6@80#

Super Set both lifts to failure
2 minutes rest after Super set
Bench Press 15@135# 13@135#
Cable Flys 13@60# 12@60#

Straight Sets with 90 seconds rest
Freemotion Front Cable Raise 12@27.5# 12@27.5# 12@27.5#

Seated overhead tri extension 12@90# 12@100# 6@100#6@105#*

Standing Rope Cable Curls 12@90# 12@90# 12@90# 12@95#**

*My trainer threw a 5# plate on in the middle of the set
**To improve range of motion he has me standing on a step up platform
After the front cable raises he had me try to do pull ups using a v handle over the chin bar. I grunted out 3 (purely for his amusement) then he decided to move to a more realistic lift for me. I expected him to Super Set the crap out of me like he did last week but after the first 2 sets he backed off for some reason. Maybe he is getting soft as he gets older but it was still a solid WO just not as tough as he has been recently.

GG300 · 11-02-2006, 07:44 AM

Thursday November 2 4:00 AM 30 Degrees with a light breeze, Scheduled 3 mile run. Taking the advice of a trainer I scheduled an easy run today to set up for this Saturday. Funny a couple months ago I would not have considered 3 miles easy by any means. Run went well untill the final mile when the effects of Tuesdays long run started to appear but nothing terrible. The hills seemed a little steeper and the breeze seemed more like a wind but all in all no big deal. Fininshing time of 37:33. When doing my cool down walk I started thinking about how little I actually like the runs but how good I feel when I am done running. This made me realize that I really don't like running all that much if at all. My real enjoyment is the feeling of accomplishment I get after completeing a run. That coupled with the looks that I get from people when they find out that I run at 4 in the morning when it is 30 degrees out is as the credit card commercial puts it "Priceless".

ParanoidAndroid · 11-02-2006, 05:13 PM

workouts are looking good. 80s on the incline bench is awesome. Do you have any trouble getting the DBs in place?

GG300 · 11-03-2006, 08:00 AM

I can only do 80's with my trainer so far as he hands them to me. The best I have done on my own steam is 75 for 3 sets of 6. I do 65's in my EDT training and on the last couple of sets it is all I can do to get them in position.