Tcoyle Log

[stingo]

Originally Posted by Mahler

Damn. The workouts are looking great, but following them up with a run is just insane.

I agree 100%. Great work.

[fengshway]

hey, thanks for stopping by, I posted a link to my chicago marathon race report from last year in my log--unreal

hey, our marathon time goals are similar. last year my mile time trial predicted at 4:32. of course, chicago totally nixed that with 88 degree weather and a full on disaster, lol.

so with my improved fitness, 415 might be in the ballpark, especially if I continue to improve like I have.

[marthand99]

Originally Posted by tcoy777

Thanks, I am just trying to get some of my conditioning back from low mileage the last few weeks. Its amazing how fast it goes away!

Yes, Marathon training starts on June 9th. I am doing the Hal Higdon Novice program. For my first one I don't have any real time goal. I mean I do, but I am not worried if I miss it. I am going to shoot for 4:15. So it gives me something to practice while I train. His novice program does not have any speed sessions, so I will change that up and run a few tempo and pace runs. The first few weeks should be a bit lower then my avg runs now, so I can get back in the swing of training.

Not sure what strength training I will be doing. I really wanted to stick with NROL, but lately I can tell that the lifting and running are starting to wear down my body to fast. Like others here have said its one or the other. I can't continue hitting lifting PR's and expect my legs not to be pissed at me while I run 15 miles. So I may continue with NROL and just drop the weights on the leg days to a real minimal weight.

If any of you have suggestions for a good program for strength while running drop me a note. I just don't want to lose all the muscle I have gained while training for 18 weeks for the marathon, but I realize something has to change. I can't live in this state of constant soreness while upping my mileage in the heat of the summer.

I did Hal Higdon's Novice program too! I liked it a lot. 4:15 seems like a great goal. I finished Chicago in 5:52, but that was totally not my fault, it was the weather's. hee hee

I wasn't strength training when I did the marathon training, but I would second the advice to ask Wendy. I think she cuts the strength training down to 2x per week, but I'm not sure which program she uses. Though like I said before, I would strongly recommend not doing Fat Loss III. ) Maybe you could focus more on your arms and core during the 18 weeks, and only hit your legs once a week?

[fengshway]

hey marty. my in season schedule looks like this (weights are NROLW-currently starting stage 6)

mon: weights
tues am masters swim
tues pm track
wed: weights
thurs: tempo run
fri: masters swim
sat: long run
sun: off , easy kayak, beach biking other low key activities
oh, and I might add that I recover really well for a 44 year old woman. not sure why I can handle this but I do--it might be because all of my long runs are run/walk check out jeffgalloway.com

last marathon season (chicago) I did NROL but only 2 x week

congrats on your chicago finish!!! the link to my race report is in my log

[tcoy777]

Originally Posted by fengshway

hey, thanks for stopping by, I posted a link to my chicago marathon race report from last year in my log--unreal

hey, our marathon time goals are similar. last year my mile time trial predicted at 4:32. of course, chicago totally nixed that with 88 degree weather and a full on disaster, lol.

so with my improved fitness, 415 might be in the ballpark, especially if I continue to improve like I have.

Thanks for the links. If given the right conditions, I could get close to 4 hours. I just don't want to go into this race with any real goal but to finish strong and healthy. It will be my first marathon and I want to enjoy it.

Originally Posted by stingo

I agree 100%. Great work.

Thank you. Its odd some weeks I feel better then others. I think I have hit the wall for now on weight and should focus getting my form down with this much weight.

Originally Posted by marthand99

I did Hal Higdon's Novice program too! I liked it a lot. 4:15 seems like a great goal. I finished Chicago in 5:52, but that was totally not my fault, it was the weather's. hee hee

I wasn't strength training when I did the marathon training, but I would second the advice to ask Wendy. I think she cuts the strength training down to 2x per week, but I'm not sure which program she uses. Though like I said before, I would strongly recommend not doing Fat Loss III. ) Maybe you could focus more on your arms and core during the 18 weeks, and only hit your legs once a week?

Marty,

That is still a good time for that race last year. At least you finished and did not have any ill effects from it.

As I see it now I will stay with NROL. Do Hyp 3 and Strength 3. I think I will only do 2 or 3 days of lifting, so it will take a while to get through these. Should be close to like week 14 or 15 in the marathon training. Then I will stop lifting all together and just focus on the race. With that all said I am learning to not push myself beyond what my body is telling me. So when I get in to it, if I have to make adjustments I will. For the most part the first half of the training is mileage I do on a normal week anyway. After like week 9 it starts getting into the longer runs 15+.
This is going to be fun!!

[tcoy777]

As another note. I think I am going to buy a bike and take up biking too. I think it would be good on my cross training days. Dare the thought of doing some TRI's enter my sick mind!

[Barrett]

tcoy777 I am doing the same thing, I am getting a bike for my birthday!!! What type are you looking into???

[tcoy777]

Originally Posted by Barrett

tcoy777 I am doing the same thing, I am getting a bike for my birthday!!! What type are you looking into???

I am really not sure. I am asking as many people as I can to get some ideas. For sure it will be a used one. I don't want to spend too much money. I found a Novara Forza at REI that looked cool, but still maybe to much money for right now. You got any ideas???

[fengshway]

ooo, tris. I've done around 20 or so. haven't done any in the past two years, though. caution, they can be quite addictive!!!!!

[tcoy777]

Originally Posted by fengshway

ooo, tris. I've done around 20 or so. haven't done any in the past two years, though. caution, they can be quite addictive!!!!!

Great another thing to make me obsess!

[kfisherx]

Oh no... Another runner/lifter struggling with what to do. I have the same struggle coming up. Oct is the Portland Marathon and I want to run it but I don't want to undo my muscle gain and strength. I will have a lot of tough decisions in the next months as the time nears.

As far a bikes go, look in Craigslist. I found a great TR there last year for 1/2 the price of in the store.

[tcoy777]

Originally Posted by kfisherx

Oh no... Another runner/lifter struggling with what to do. I have the same struggle coming up. Oct is the Portland Marathon and I want to run it but I don't want to undo my muscle gain and strength. I will have a lot of tough decisions in the next months as the time nears.

As far a bikes go, look in Craigslist. I found a great TR there last year for 1/2 the price of in the store.

You will have to keep me posted with your struggles!!

It really is a tough thing for us who enjoy distant running and lifting. We love to run and lift and the two most of the time can work together with some give and take, but for me the marathon distance is something completely different. I could keep on doing my same routine for any distance up to a half, but I believe the Marathon distance has to be respected. I like it though that there are so many here in the same situation.

[tcoy777]

5-13-08

Warm Up
1 mile at 9:20
abs
Bench Presses
1x8 at 115 lbs
1x4 at 135 lbs

Strength 2 Workout 2B

Bent over Rows
2x4 at 175 lbs +5 lbs
1x8 at 165 lbs + 5 lbs
1x10 at 155 lbs +5 lbs

Bench Press
1x3 at 160 lbs
1x4 at 155 lbs (-5 lbs)
1x8 at 150 lbs same as last time
1x10 at 140 lbs (-5 lbs)

Chin ups or under hand Lat pull downs
2x4 at 140 lbs (lat pull downs)
1x11 at bw chin ups

Dumbbell Shoulder Presses
2x4 at 45 lbs same as last
1x12 at 35 lbs (-5 lbs, but got all the reps)

Upper body Russian Twist
2x10 at 35 lbs same as last time

extra work
dumbbell bench press
1x10 at 50 lbs
1x7 at 50 lbs
1x6 at 50 lbs
1 min rest between sets.

running
3 miles in 29:30 Easy pace.

Kind of lack luster workout. I could not superset the rows and bench as there were too many people in the gym. I added the extra bench stuff in some attempt to work on my extremely week bench. I just don't have the chest strength as I would like. Guess that's something to work on in the future.

[Deserve]

Keep the faith the gains will come with time.

[liftintexas]

looks good, man. Agree w/Gabe; the gains will come.

[tcoy777]

thanks guys. When I am done with strength 2, I think I want to drop the weight down and focus on form on the bench. I think if I try this and really focus getting a full range of motion it may help me out. Where as now I for the most part get down low enough, but with the heavier weight I can't say that I am always consistent.

[tcoy777]

Originally Posted by Barrett

Nice job tcoy777, have any races coming up soon??

Chicago in October. I may do a 10k on July 4th if I am in town. I am not much of a summer racer, its too hot here for that!