I needed to go and pick my wife up from the airport so I could not hit the gym today. So I decided to do my mid long run today instead of Wed. It felt nice out so I decided not to drive to the park and run and just run around my neighborhood. Bad move. There was no shade what so ever. It was about 88 out, but luckily the humidity was really low. It gave me a chance to see how hard I could push it in the heat. That was about it. I started to feel bad by mile 3. By the splits thats pretty evident. Oh well off to a party tonight to drink some good beer. I think I will try a few that Tom recommended.
Ohhhh your workouts look great! I miss NROL but get cheap thrills reading your log! Maybe next year when I don't have as much fat to lose I can back into the Alwyn torture chamber. Anyhoo, I don't envy you the humidity. I used to live in Alabama -- y'all can keep that weather to yerselves. :-)
Hyp 3 Workout 8B 6x4 with 120 sec rest
Heel Raised 1 and 1/4 style squats
6x4 at 195 lbs (+10 lbs)
Bulgarian Split Deadlifts
6x4 at 185 lbs (+20 lbs)
Split Good Mornings
6x4 at 145 lbs (+10 lbs)
Wood Chops
3x15 at 52.5 lbs (+2.5 lbs)
Great workout today. Everything felt good and I seemed more rested for some reason. I was however too lazy to find the right weight for the deadlifts so I just grabbed the 25 plates to go along with the 45's, to up the weight 20 lbs. It was tough, but doable.
I tried to order the Saison Tom mentioned. They had it on the menu but they were out. BOO. So I had a kashmir IPA and a Fort Collins Chocolate Stout. Very good beers, but I was dying to try the Saison. I just realized that the beer is brewed in Cooperstown, NY. I may need to talk my Dad to going back the the hall of fame and the brewery. Actually Brewery first then I can take the HOF better. I have been there so many times that I get bored looking at the same stuff over and over again.
Barbell Bent Over Row
5x8 at 150 lbs (+5 lbs)
Incline Bench Press
5x8 at 125 lbs (+10 lbs) PR? I did this weight before, but only 4 reps!
Mixed Grip Chin Up
5x8 at 15 lbs (+5 lbs)
Barbell Push Press
1x8 at 60 lbs
4x8 at 70 lbs
Dips
5x8 at bw (same)
Dumbbell Cleans
1x8 at 50 lbs
1x6 at 50 lbs
3x8 at 45 lbs (same)
Swiss Ball Crunches feet on bosu ball
3x25 at 70 lbs
The workout started out good then I kind of lost it at the end. I just had no energy by the time I hit the cleans. I think it was do to my lack of calories and protein levels. I was really happy with the incline bench press for sure though.
This was a tough one. I was so tired and sore from yesterday's workout. I pushed through as best I could. I was slower then last time doing my tempo run, even though I took the big hill out of the run. Oh well, It still was a good run for a sore as my whole body is. Depending on how I feel I may do my hyp 3 leg workout today or I might wait until tomorrow.
Warm up
Squats
1x10 at 135 lbs
1x10 at 155 lbs
Hyp 3 Workout 9B 4x12 with 60 sec rest
Heel Raised 1 and 1/4 style squats
4x12 at 155 lbs (+10 lbs)
Bulgarian Split Deadlifts
4x12 at 135 lbs (+10 lbs)
Split Good Mornings
4x12 at 115 lbs (+10 lbs)
Wood Chops
3x15 at 52.5 (same)
One hell of a workout. I thought my legs were going to give out on the last superset. I need to make sure I don't go up so much next time. I am glad I got this one in so I can rest on Friday.
Hey are you tracking BF% somehow? It would be very interesting to see how your body is handling this running versus lifting thing....
No I really need too. I just don't have a scale or anything like that. I have been using the mirror and wife to tell me if I am fat or not. Not the best way IK
7 easy miles in 1:24:13 (11:53 pace)
Avg HR - 138, Max HR - 177
I ran today with my friend Crystal. Her and her husband are moving sometime this weekend to Chicago, so it was the last chance we will be able to run together for awhile. So I went for a run with her at her pace. It was actually a ton of fun to slow things down and just run for the enjoyment and friendship. My wife and I will miss them a lot. She was the one who actually introduced me to my wife. But hey, no we have a place to stay in Chicago for the marathon. This will also give us an excuse to head up there more often now.
Thanks. I know it seems a bit weird to me to say things like well I only ran 10 miles today. Two years ago or so, I would not have ran unless something or someone was chasing me.
LOL!!! I know what you mean about not running unless being chased. I have been into running in some for for more than 20 years now though but I remember the day. Kick ass on the times btw! I am not built for that sort of speed but I can go forever at 12 min miles.
__________________
The BIGGER I get the smaller you look
Incline Bench Press
2x4 at 125 lbs (same)
4x4 at 130 lbs (+5 lbs)
Mixed Grip chin up
1x4 at 35 lbs (same)
5x4 at 40 lbs (+5 lbs)
Barbell Push Press
6x4 at 90 lbs (+5 lbs)
Dips
6x4 at bw (same)
Dumbbell Clean
6x4 at 50 lbs (same)
Swiss ball Crunches feet on bosu ball
3x15 at 75 lbs (+5 lbs)
Well the shoulder went out at the most inopportune moment. I was doing my first set of incline benches with 135 lbs on when it kind of popped and the I could not get the weight back up. To my good fortune one of the guys who works there was there and saved me. So I went down to last weeks weight and worked my way back up just a bit. The shoulder was ok after a few sets. I guess the round of golf yesterday did not do anything but hurt my progress I was making. Well if you play as bad as I do, I am sure anyone's shoulder would be hurting from so many swings. Oh well over all a good workout and a fun day yesterday chasing around that little white ball.
LOL!!! I know what you mean about not running unless being chased. I have been into running in some for for more than 20 years now though but I remember the day. Kick ass on the times btw! I am not built for that sort of speed but I can go forever at 12 min miles.
Thanks Karla,
I learned a very important lesson on Saturday that If I really do slow down I can run a LONG TIME. I will need to remember this on my 20 mile run when its freaking hot out side. I figure even if I have to take 30 sec walk breaks or so at least I am getting the time on my feet.
Reason to run # 149 - Get Anniversary Card so wife wakes up to gift!
This would be the fastest tempo run to date, but this is not the same route and I took a quick break at about 1.75 miles. Before all you ladies out here give me a hard time. I was going to pick up the card yesterday after work. But I had to hurry and get home to make our Anniversary Cheesecake (Strawberry ruhbarb) before going and seeing our friends off last night. So I woke up and thought why don't I run to the store now and get it. I know my wife is going to think this is great. I was being green right? Bush/Cheney did not make a dime on my card for her. IK excuses. Still it was a great run and I felt really strong. I don't know if it was the easy running last week or the route, but I was flying and my HR was still pretty low for being so humid and hot out. 80 at 5am is just wrong!
Killing two birds with one stone nice job tcoy, keep up the great runs !!
__________________
"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)
Great run.Got up at 4:30 and got going. I was glad to see I was able to run a negative splits for the most part. The only problem about running in the dark is the trying not to trip on the sidewalks that are not in the best shape. Leg workout latter on today!
I learned a very important lesson on Saturday that If I really do slow down I can run a LONG TIME. I will need to remember this on my 20 mile run when its freaking hot out side. I figure even if I have to take 30 sec walk breaks or so at least I am getting the time on my feet.
Since getting my HR monitor I know that I can do a half without even training. All I have to do is keep HR down to 140-150 range. If I do that I NEVER tire. I don't know if I could do a marathon that way but I suspect I could. The problem I have always had in the past is pusing at HR of 160 or so for miles at a time. Dooop.
I am wondering again how it is that you are fueling all of this working out that you are doing. Man I would be 110lbs by now if I did that much running.
__________________
The BIGGER I get the smaller you look
Linear Mode
