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.
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.
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.
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.
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
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.
Quote:
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!
Quote:
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.
Quote:
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.
Quote:
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.
Quote:
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.
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.)
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.
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.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
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.)
From what others have said they are really pretty comfortable. You have to get a good one though to take care of those issues you mentioned. But the good ones take care of them.
Glad you got through the master bath remodel okay!
I have used a couple of different fuel belts, and this one is by far my favorite: Sports Basement
The velcro around the waist is key for making sure it's the right tightness around your waist - not too tight but not loose and banging all over the place. Also the pocket is nice, I put my keys, gu, driver's license (in case I collapse or get hit by a car or something), and $20 in it (in case I want a donut on the way home).
[quote=marthand99;560458]Glad you got through the master bath remodel okay!
I have used a couple of different fuel belts, and this one is by far my favorite: Sports Basement
The velcro around the waist is key for making sure it's the right tightness around your waist - not too tight but not loose and banging all over the place. Also the pocket is nice, I put my keys, gu, driver's license (in case I collapse or get hit by a car or something), and $20 in it (in case I want a donut on the way home).[/quote
That one looks really good. I like the option of 2 bottles.
From what others have said they are really pretty comfortable. You have to get a good one though to take care of those issues you mentioned. But the good ones take care of them.
Good to know, thanks! I looked one over this past weekend but have never actually run with one so was just basing my thoughts on that.
Quote:
Originally Posted by marthand99
Glad you got through the master bath remodel okay!
I have used a couple of different fuel belts, and this one is by far my favorite: Sports Basement
The velcro around the waist is key for making sure it's the right tightness around your waist - not too tight but not loose and banging all over the place. Also the pocket is nice, I put my keys, gu, driver's license (in case I collapse or get hit by a car or something), and $20 in it (in case I want a donut on the way home).
Thanks!! That one looks pretty cool. Cheap, one-size-fits-all (important when you're shrinking like I am), and a just-right amount of water for me. Since I don't run great distances, it's not like I need a gallon of water with me, just enough to avoid cottonmouth in the summer heat.
Interesting you mention water intake. I just read a article in Runners World where they talked about this. Basically there feeling was that being a little dehydrated vs over hydrated was better for you. There has been many cases of people getting really sick and close to dying from over hydrating. Its funny I never thought that would be the case. Coming from the Weight Watchers diet where I carried a mega keg of water with me daily ,this is a shock!
I find that water intake is very important, especially for runners. I used to be dehydrated, all the time, but ever since I carry around my nalgene bottle, I drink about 4 of them a day easily. But if you drink to much you have the risk of Hyponatremia I believe, that is what I have read from many articles about marathon running. I think I am thinking of the right term??
__________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong-
"Hard work beats talent everytime."
-Tony Dungy-
"If you can see yourself doing something you can achieve it." Dave Goggins
"I would rather leave it all out there then not go out there at all." Dave Goggins(Ultramarathon runner)
I find that water intake is very important, especially for runners. I used to be dehydrated, all the time, but ever since I carry around my nalgene bottle, I drink about 4 of them a day easily. But if you drink to much you have the risk of Hyponatremia I believe, that is what I have read from many articles about marathon running. I think I am thinking of the right term??
Yes that is the term. I was trying to think of it. I try to get some fluids every 15 min in hot weather.
Bent over row 1x15 at 45 lbs, 1x5 at 135 lbs
Bench Press 1x15 at 45 lbs, 1x4 at 135 lbs
Strength 2 Workout 4B
Bent Over Row
2x4 at 175 lbs (same)
1x8 at 165 lbs (same)
1x12 at 155 lbs (+5 lbs)
Bench Press
1x4 at 155 lbs (same)
1x4 at 165 lbs (+ 5 lbs from the poor workout last week)
2x8 at 155 lbs (+5 lbs from last week)
1x12 at 145 lbs (+2 reps from last week)
Chin up
1x3 at 45 lbs (same)
1x3 at 40 lbs -5 lbs
1x12 at 120 (lat pull down) same
Dumbbell shoulder press
2x4 at 45 lbs (same)
1x12 at 35 lbs
Upper body Russian Twist
2x10 at 40 lbs
Running
4 miles in 39:30
It felt good to get back at working out. Even though I only missed Tuesday's normal workout, it felt like a week that I have not been at the gym and a month since I ran. I was not real excited about this workout as I am wore out from all the events over the weekend, but once I got going I got in the groove fast. I was glad the bench got back to the level of week 2. Week 3 proved to be just a bad workout.
I was also surprised that I did not gain any weight while my parents were here. We ate out a bunch and on Saturday night we went to Maggiano's and I ate so much that for the first time in a long time I wanted to vomit from being so uncomfortable, but the veal and mushroom ravioli could not be put down. Along with the tiramisu. Then last night they took us out to this new trendy place called The Watermark. Simply amazing. Take NYC style upscale with the laid back Nashville scene. We started the night out with the fried green tomatoes with a lobster sauce and squash blossoms with crab meat. For dinner I had the cedar plank Salmon and some of my Mothers lamb loin. Dessert was even better, a Rocky road tirren (sp?) and with this meal an amazing bottle of Pinot Noir. Oh and lets not talk about the lunch at my favorite Southern style fried chicken place. After all this food porn I still feel sick just thinking of it.
Warm Up
1 mile at 9:35
Deadlifts 1x8 at 135 lbs,1x4 at 225 lbs
Strength 2 Workout 4C
Deadlifts
3x4 at 285 lbs (+10 lbs) PR
1x12 at 230 lbs (+5 lbs) PR
Rack Deadlifts
1x3 at 320 lbs (+5 lbs)
1x3 at 325 lbs (+10 lbs) PR
1x2 at 325 lbs (failed on the last one. I got it up on my right side but lost my grip on the left) BOO
Bulgarian Split Squats
2x10 at 45 lbs (+5 lbs) PR
Back Extension
2x10 at 60 lbs (same)
Hanging Leg Extensions
2x10 at BW
Running
4 miles in 39:45
Everything felt really heavy today. The first set of DL were not as good as I wanted. My form felt off. I focused on the next 3 and it felt better. Last rack dl sucked, but what you gonna do about it. I just could not hold it and the thought of dropping that much weight on the safety rail would not have been good. My legs were dead after this workout. I need to get my 5 miles in so I pushed through. By the end the legs got stronger and it ended up being a real good run.
Warm up
1 mile at 9:35
Strength 2 Workout 4D
Barbell Shoulder Press
1x2 at 120 lbs, 1x2 at 115 lbs
1x4 at 115 lbs
1x4 at 110 lbs, 1x4 at 105 lbs
1x12 at 95 lbs (-5 lbs)
Wide grip pull up or lat pulldown
1x4 at bw wgp
1x4 at 130 lbs lp
1x8 at 130 lbs lp
1x12 at 130 lbs lp
Dumbbell incline bench press
2x4 at 50 lbs (-5 lbs)
1x12 at 45 lbs (-5 lbs)
Cable Seated Row
2x5 at 145 lbs (+5 lbs)
1x12 at 135 lbs (+5 lbs)
Dumbbell Upper body Russian Twist
2x10 at 40 lbs
Running
3.6 miles in 35:35 (got my 100 miles for the month!!)
Well this workout suffered from many things. I think the biggest thing was a very hard workout last night and not enough time to recovery before hitting it early this morning. No excuses though, I gave it my all, but some of the exercises just were bad today. Well thats it for Strength 2. I really enjoyed the first 2 strength workouts. Now time to figure out what I want to do next. I felt like I had 50 pounds stuck on my back today and the run felt so bad. I got my miles in to reach my goal of 100 miles.
My wife and I are going to do this Urban Dare thing later today. It should be fun. I just hope they don't have me doing any squats, deadlifts, or shoulder things because I am just dead. Hope we get to eat some nasty crap and to some other fun stuff.
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