Tcoyle Log

[tcoy777]

Originally Posted by mel

Wow, you are a machine. My little 3 miles looks so puny next to those lengths. More power to ya!

mel

Mel,

be proud of your 3 miles. When I started over 2 years ago, I could not run more then 1/4 mile at a time.

[tcoy777]

7-14-08

Marathon Training

5 miles in 47:12 (9:27 pace)
Avg Hr = 167 Max HR = 181

Splits
Mile 1 - 8:53
Mile 2 - 9:07
Mile 3 - 9:38
Mile 4 - 9:44
Mile 5 - 9:48

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.

[foodfromafar]

The heat is a killer.

[ToniL]

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. :-)

Toni

[tcoy777]

Thanks Toni. I am about sick of Hyp 3 though! its even more of drag then Hyp 1. Oh well only 3 more weeks.

[tcoy777]

7-15-08

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.

[tcoy777]

Notes from last nights party.

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.

[tcoy777]

7-16-08

Marathon Training

3 easy miles in 28:44 (9:33 pace)

Mile 1 - 10:05
Mile 2 - 8:40
Mile 3 - 8:56

[tcoy777]

7-16-08

Hyp 3 Workout 9A 5x8 with 90 sec rest

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.

[stingo]

Yup PR is always good. As for the rest, sometimes you have it, sometimes you don't. The trick is to have more of the former than the latter.

[tcoy777]

7-17-08

Marathon Training

Tempo Run
3 miles in 26:40 (8:52 pace)

Mile 1 - 9:15
Mile 2 - 8:40
Mile 3 - 8:41
Avg Hr = 159
Max HR = 177

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.

[liftintexas]

great lifting (and running), man. always impressed by your commitment, consistency, and progress.

[tcoy777]

Thanks liftin.

[tcoy777]

7-17-08

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.

[foodfromafar]

Great workout and amazing runs, tcoy!

[kfisherx]

Hey are you tracking BF% somehow? It would be very interesting to see how your body is handling this running versus lifting thing....

[tcoy777]

Originally Posted by kfisherx

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

[tcoy777]

7-19-08

Marathon Training

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.