Tcoyle Log

[liftintexas]

really great #'s. Still in awe of the deadlifts, man

[marthand99]

Originally Posted by tcoy777

5-24-08

Long Run

10 miles - 1:38:58

Great run today. My goal was to run a negative run. Ran the first 5 miles right around 10:00 min pace. Ran the second 5 around 9:50 or so. Did the last mile in 9:00. I was very happy. I think instead of trying to hit my marathon pace too many times in training, I want to focus on this. Go out slow and finish the 2nd half faster then the first.

That is a great run!! Awesome!! I think that is a really good plan.

I struggle with negative runs. I need to get a fancier HRM watch to track all that stuff. I did do my CM 1/2 with negative splits, but only because I was trying to beat the guy carrying the 2:30 sign.

By the way, do you have a hotel room yet for the marathon? Just checking because they totally sell out downtown and the price goes way up.

[tcoy777]

Originally Posted by marthand99

That is a great run!! Awesome!! I think that is a really good plan.

I struggle with negative runs. I need to get a fancier HRM watch to track all that stuff. I did do my CM 1/2 with negative splits, but only because I was trying to beat the guy carrying the 2:30 sign.

By the way, do you have a hotel room yet for the marathon? Just checking because they totally sell out downtown and the price goes way up.

We have some friends that are moving up there in July. Just in case they don't move, I did book some hotel right across from the start/finish line. Just like me to be over prepared.

[tcoy777]

I will right more when I have a chance. But I have spent the past four days remodeling our master bath. Almost done!! I learned a very important lesson. HIRE SOMEONE. I did get a workout in on Monday and killed the squats and 1/4 squats. I hope I can get another Strength workout in tomorrow, but I am more sore after doing this remodel then I have been in a really long time.

[Deserve]

I'd rather have to many places to stay than not enough. Good call on your part.

[tcoy777]

Ok, Finally done with the master bath remodel. I feel like such a slug for not working out since Monday and not running since Saturday. Although I probably worked harder in the past few days.

Workout out from Monday

Strength 2 Workout 4A

Warm Up
Squats 1x5 at 135, 1x3 at 225

Work Sets

Squats
3x4 at 245 lbs (+5 lbs) PR
1x12 at 205 lbs (same)

1/4 Squats
3x3 at 295 lbs (+5 lbs) PR

Good Mornings
2x10 at 135 lbs (+10 lbs) PR

Dynamic Lunge
2x10 at 125 lbs (+5) lbs PR

Swiss Ball Crunch on Bosu ball
2x25 at 60 lbs (same)

I worked out at the Y closer to my house. I got there when it opened. It was nice to get to the gym early and finish my workout before 8am. I got to use a power rack for the first time. I like it a lot better then then the normal squat rack. It felt much safer. I was going to try 300 on the 1/4 squats, but the first set proved to be harder then I thought. The lunges felt the best they have to date. For my last Squat day of the Strength workouts I felt great. I do want to come back and focus more on my squats soon. I want to start going below parallel.

[foodfromafar]

Congrats on finishing the master bath project.

[nutbar]

PRs for everything! Ooh-rah!

Hey, do you happen to have any recommendations for water belts? While I'm certainly not putting in the miles you do, I just can't run over 2 miles without needing to come back home for a drink. It would sure be nice if I could keep going but I gotta carry water with me for that. LOL

[Deserve]

Don't they make those camel backpacks. They look kinda cool.

[stingo]

I think doing actual work > working out. It may not be as complete, but it certainly provides additional benefits.

How is your Rachmaninov research going?

[Brentv]

Nice work on everything. PRs all around.

Brent

[tcoy777]

Mail Time!!

Originally Posted by kfisherx

NICE RUN!!!!! I need to get out there myself sometime this weekend and log a good one.

Thanks, I was surprised how good it felt. We started the remodel right after the run, so my legs got a good workout that day.

Originally Posted by liftintexas

really great #'s. Still in awe of the deadlifts, man

I am feeling really good about them these days. Its funny one of the guys at the gym who is a runner asked me to help him design a lower body workout for him. I never thought I would hear that!

Originally Posted by foodfromafar

Congrats on finishing the master bath project.

Thanks. I am so glad its done. It looks amazing. Now the bed room looks like a dump in comparison.

Originally Posted by nutbar

PRs for everything! Ooh-rah!

No doubt. I felt really good. Its amazing how much stronger I can lift when I feel the security of a spotter or a good power rack.

Hey, do you happen to have any recommendations for water belts? While I'm certainly not putting in the miles you do, I just can't run over 2 miles without needing to come back home for a drink. It would sure be nice if I could keep going but I gotta carry water with me for that. LOL

I have one I got from REI. Its a simple fanny type pack with just one bottle. If you like to take different fluids with you like water and electrolyte drinks then they make some that have 4 or so little bottles.
If I was going to run over 2 hours in really hot weather I would go with a camel pack. From the sounds of it I think the fanny pack type would to you well. It may take a bit to get use to, but once you do you won't even notice you have it on.

Originally Posted by Deserve

Don't they make those camel backpacks. They look kinda cool.

Yeah, I need to get one for my longer summer runs. I try to plan my longer/hotter runs in the park that has plenty of water stations and rely on my water bottle for gator aid.

Originally Posted by stingo

I think doing actual work > working out. It may not be as complete, but it certainly provides additional benefits.

With out question. It was funny at one time I was caring up boxes of tile up the stairs 2 at time. I felt like I was doing step ups. I really felt the functional aspects of the workouts.

How is your Rachmaninov research going?

Ahh yes. My research. I read one book and started another. That other author kind of contradicted the first one with some of their thoughts. So I stopped reading that one. Not that it would not have been good, I think I got out of the first book what I was looking for. I need to write a concise report soon. Let me say that his life was pretty amazing. He was on deaths bed numerous times and had kind of interesting child hood. I will try to post on that soon. I kind of moved on to reading "A Thousand Splendid Suns" and it has taken control of my reading time.

[nutbar]

Originally Posted by Deserve

Don't they make those camel backpacks. They look kinda cool.

Yeah, but they're better for walking, I'd think. They don't let a big spot on your back breathe, they flop, and throw off your center of gravity. (All of this is assuming they're similar to a smaller regular backpack.)

[stingo]

Are you still listening to the CDs you got? (the Rachmaninov and Beethoven)

[tcoy777]

Originally Posted by stingo

Are you still listening to the CDs you got? (the Rachmaninov and Beethoven)

Oh yeah!!! I got Rach's Symphony No 2 the other day. I think I prefer his piano concerto work to his Symphonic work. I just love hearing the mad man at work on the piano. I have not listened to the Beethoven stuff yet. Got it all ready to work my way in to him. I think I want to focus on Russian composers for the time being to see if I can pick up on any characteristic styles in their work. I know from Rach that he loved bells and incorporates them in to his work whenever possible.

The long Saturday runs are that much better when the classical music is played. Thanks for inspiring me to get back to it. I forgot how much I love it.

[stingo]

Indeed, once you start listening to a significant portion of a composer's work you'll be able to notice things - e.g., if it's a concerto, does the soloist lead the orchestra, or act against it? And of course, some composers are just more comfortable in certain idioms. To paraphrase, when Chopin was asked by someone why he didn't write large scale works like symphonies, he replied something to the effect that his kingdom might be small, but it is his own.

[tcoy777]

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