Tcoyle Log

[tcoy777]

Originally Posted by stingo

You do what you can when you can - the maximum intensity your body will allow, which it sounds like you're doing.

Yep, on most exercises I don't think I could do another rep.

[tcoy777]

Marathon Training

9 miles at below race pace 1:27:38 (9:38 pace)

Elevation


Laps


Heart Rate


Great run. It felt amazing. My legs were still a bit sore from the leg workout on Thursday, but still not that bad. I think I found the right place for the heart rate monitor. Although now I really doubt I hit 201 bpm. If I did I am sure I would have passed out. Now for a day of floating around in the redneck pool.

[marthand99]

It looks like marathon training is going really well! How are you holding up with the heat down there?

I always laugh when you call workouts that are full of red "lackluster". You're so hard on yourself! (So am I, I totally get it.)

Hope you had a great holiday too!

[kfisherx]

Great workouts and running. I am totally jealous of the marathon training. The Portland marathon is in Oct and I should be starting the training but I realize that the marathon would conflict with my other goals so.... (sigh...) I so want to do it all....

[tcoy777]

Originally Posted by marthand99

It looks like marathon training is going really well! How are you holding up with the heat down there?

I always laugh when you call workouts that are full of red "lackluster". You're so hard on yourself! (So am I, I totally get it.)

Hope you had a great holiday too!

Marty,

So far so good. I have not hit over my max miles yet so it seems pretty easy. Weather is actually holding up ok. I normally run early in the am so its not so bad. The humidity is starting to get miserable.

Yeah I can be hard on myself. Perfectionist Unite!!

Originally Posted by kfisherx

Great workouts and running. I am totally jealous of the marathon training. The Portland marathon is in Oct and I should be starting the training but I realize that the marathon would conflict with my other goals so.... (sigh...) I so want to do it all....

Thanks Karla.

So far the MT is easy. When I start hitting the 15-20 mile runs I may think otherwise. I am really having a hard time deciding what to do next as far as lifting. I have 3 weeks left of Hyp 3 and then suppose to do Strength 3. Problem is I don't want to bulk during this time, so I may need to switch to one of the Fat Loss workouts until after the marathon and then start back on the Strength workouts.

[tcoy777]

7-7-08

Hyp 3 Workout 7A 6x4 with 120 sec rest

Barbell Bent Over Row
6x4 at 165 lbs (same)

Incline Bench Press
6x4 at 125 lbs (+5 lbs)

Mixed Grip Pull up
6x4 at 35 lbs (+5 lbs)

Dumbbell Push Press
6x4 at 40 lbs

Dips
6x4 at bw

Dumbbell Clean
6x4 at 50 lbs (same)

Swiss Ball Crunch feet on bosu ball
3x20 at 70 lbs (+5 reps)

Overall a great workout. I did exactly what I thought I should do. I did not want to push the BOR or the Push Presses, so I stayed conservative. I can go up next time on the BOR. Stayed the same on the cleans for the same reason and to focus on form.

[foodfromafar]

Great workout!

[nutbar]

Looking good as usual in here. All of the lifting + keeping with your marathon training impresses me!

[stingo]

Indeed - good job keeping up with both disciplines.

[tcoy777]

Marathon Training

Tempo Run 3 miles in 25:22 (8:28 pace) Beat last week by 22 seconds!!!

Splits
8:46
8:27
8:08

AVG Hr = 165 Max HR = 186

I really did not think this was going to go very well. At 5am it is already 75 with a ton of humidity. I walked outside and almost choked on it. Once my legs got going I felt great. Even though the HR was up I did not feel so winded. Now I am a puddle of sweat. I hate humidity!!

[foodfromafar]

Great run - humidity and all!

[tcoy777]

Marathon Training

5 mile race pace 47:48 (9:33 pace)

splits
mile 1 - 9:44
mile 2 - 9:25
mile 3 - 9:32
mile 4 - 9:37
mile 5 - 9:27

avg HR = 160 max HR = 177

Once again it was horribly humid again today, but today was even hotter out. This all at 4:45 am. Temp was probably close to 80. Oh well got my mid long run in and felt good doing it. my hr was higher then I would like, but I think its the weather causing it.

[liftintexas]

Originally Posted by tcoy777

Incline Bench Press
6x4 at 125 lbs (+5 lbs)

Mixed Grip Pull up
6x4 at 35 lbs (+5 lbs)

Overall a great workout.

I would agree. Look at all that red!

Originally Posted by tcoy777

Once again it was horribly humid again today, but today was even hotter out. This all at 4:45 am. Temp was probably close to 80.

Where do you live again?

[tcoy777]

Lifting, I live in Nashville,TN.

[tcoy777]

7-09-08

Warm up

Goblet Squats 1x10 at 45 lbs
Back Squats 1x10 at 135 lbs

Hyp 3 Workout 7B 5x8 with 90 sec rest

Heel Raised 1 and 1/4 Style Squats
5x8 at 175 lbs (+10 lbs)

Romanian Split Deadlifts
5x8 at 135 lbs (+10 lbs)

Split Good Mornings
5x8 at 125 lbs (+10 lbs)

Wood Chops
3x15 at 50 lbs same

I was not intending to up the weights by 10 pounds on each exercises, but I was too lazy to find the correct weights so I went for it. It was really not that, I could have gone higher on the deadlifts for sure. I weighed in after the workout and I am down to 169.5. So down 3 pounds. Not bad, I don't think it will last though as Friday night I am having a guys night at the house and am making Indian food. Some Chicken Tika Masala, Naan, and vegetable samosas. I may through in some spinach dish or some chick peas. Either way its going to be a fun night. At least the weight is slowly coming off and not like usual when I cut calories it comes off 5 pounds at a time.

[foodfromafar]

Great workout. The Indian meal sounds yummy!!

[tcoy777]

Thanks Pauline, I hope it all turns out ok.


Marathon Training

3 easy miles 29:30 (9:50 recovery pace)

Some time during my run I ran through a bunch of nats. I guess they liked me because the followed me in my house and now I am fighting these little bastards. GOT ONE. Upper body workout later today.