Tcoyle Log

[tcoy777]

Originally Posted by stingo

Still impressed that you run and lift on the same day. Respect.

Thanks. Its much easier splitting it up. Running in the am, lifting in the pm

Originally Posted by liftintexas

continue to be impressed here. solid lifts with increases and you keep up your marathon training as well. very good work, man

Thank you very much. I am really feeling good about things right now.

Originally Posted by kfisherx

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.

I was just thinking about that today. That I could easily run a half or maybe a marathon by just running slow, but I know my competitive nature would not allow that.

As far as the foods. I will add a link to my fitday. I would love for your input to my intake. I know I get a lot of carbs. I try to get 170 grams of protein a day. The fat varies. I normally eat a 1/4 cup of almonds each day and that make the fat go up along with the occasional low fat peanut butter. I have been keeping the calories around 2400 - 2700 depending on how my body feels. So far I have been staying around the 171 - 173 pound wise. I think when I hit the next level in my marathon training the weight will start to come off.

[tcoy777]

Originally Posted by foodfromafar

Great reason to run!

Originally Posted by Barrett

Killing two birds with one stone nice job tcoy, keep up the great runs !!

Thanks we had a great Anniversary. Due to some turmoil at my work. We decided to not go crazy for our Anniversary this year. So it was just a nice stay at home night. I made dinner and then we enjoyed the Strawberry Rhubarb Cheesecake I made while we watched our wedding video. After 2 years I finally finished editing it and making the DVD. We learned a important lesson. ELOPE !!! We could have saved a ton of money. Its funny we both felt like what was on the video was not happening as we can't remember any of it.

[tcoy777]

7-23-08

Hyp 3 Workout 10B 5x8 with 90 sec rest

warm up sets
Squats
1x10 at 135 lbs
1x8 at 185 lbs

Heel Raised 1 and 1/4 style squats
5x8 at 185 lbs (+10 lbs)

Romanian Split Deadlifts
5x8 at 145 lbs (+10 lbs)

Split Good Mornings
5x8 at 130 lbs (+10 lbs)

Wood Chops
3x15 at 55 lbs

Nice hard workout. That superset of the RSDL and SGM are just a killer. By set 5 I had nothing left and my legs were a mess. My legs were just a bit tired from the run this morning, but not too bad. Only 4 more workouts on Hyp 3. I am still trying to figure out what to do next. I am leaning towards Fat Loss 1 or 2. The program I picked on NROL has me doing Fat Loss 2 and 3, but I have heard horror stories of FL3. If I did that it would fall right towards the end of the marathon and that maybe too much. Any input from those that have done these workouts would be very helpful.

[foodfromafar]

Great workout, Tom! Sounds like you had a great anniversary! My husband and I eloped with our parents' knowledge. We were married by the judge in Walhalla, SC on Aug. 7 twenty-eight years ago! Ha! What a memory!!

[tcoy777]

Originally Posted by foodfromafar

Great workout, Tom! Sounds like you had a great anniversary! My husband and I eloped with our parents' knowledge. We were married by the judge in Walhalla, SC on Aug. 7 twenty-eight years ago! Ha! What a memory!!

Its funny we realized as soon as we got to Nassau that we should have just got married at the resort. Our parents would have killed us if we did that.

[tcoy777]

7-24-08

Marathon Training

3 easy miles at 29:32 (9:47 pace)
Avg Hr = 138, Max Hr = 157

I don't think my HR was that low. I know it kind of messed up on a large hill and I could feel my HR being much higher than what it was showing. Still a easy run to loosen up the legs. My body was extremely sore this morning from the leg workout and last nights game night. A friend of mine came over and brought his Wii Fit over so my wife could try it out before we think about buying it. It was actually a lot of fun and some the things were extremely challenging. I guess if it gets the kids doing something while they stare at the TV, then I guess its a good thing. For me I would rather hit the gym or the roads.

[tcoy777]

7-25-08

Warm up
2x15 push ups bw

Hyp 3 Workout 11A 4x12 with 60 sec rest

Barbell Bentover Row
4x12 at 150 lbs (+5 lbs)

Barbell Incline Bench Press
1x12 at 125 lbs (+10 lbs)
3x12 at 120 lbs (+5 lbs)

Mixed Grip Chin Up
4x12 at -16 lbs (same)

Barbell Push Press
4x12 at 60 lbs (+ 10 lbs)

Dips
4x12 at bw

Dumbbell Clean
4x12 at 45 lbs (+5 lbs)

Swiss Ball Crunch feet on Bosu Ball
3x15 at 75 lbs

I finally got done with the 4x12 upper body day. I was suppose to do this workout yesterday, but I was so tired I just could not make myself go. I was not much better today for some reason. I ate more today and even had some cottage cheese right before working out, but I still felt tired and weak. The only thing I can think of is I had to do some IT work outside of work today and went to a Panera and had coffee while I used their internet connection. Maybe the buzz from the coffee wore off and made me tired. I tried to up the incline 10 pounds, but after the first set I did not think I could finish the rest of the sets with that much weight and still keep my form. I was right. That last set of 120 lbs was all I could muster. Only one more week of Hyp 3, then time to think of what will be next. Tomorrow a nice 12 mile run is in store.

[tcoy777]

7-26-08 Marathon Training

Long Run

12 miles in 2:02:34 (10:13 pace)

Avg HR = 145 Max HR = 183

Elevation



Laps



Hear Rate




I thought I started out slow enough to make it through this comfortably. I kept my HR low and everything was good until the big hill killed me. On this run I practiced fueling with some GU. I was making sure I drank something every 15 min and took a GU every 45 min. I think it helped. My legs don't feel as bad as last time I ran this route. During the run it started to rain which was nice. It was extremely humid and I enjoyed the cooling of the rain. I did however not like how heavy my clothes now were for the return trip up the bastard hill. Still over all a good pace and a great run.

[foodfromafar]

A solid workout and great run. What is GU?

[Barrett]

What did you think of the GU. GU is a supplement that long distance runners use. It is similar to pure Glucose. It comes in a little packet. Here is a picture of it.....

[tcoy777]

I am a fan of the vanilla bean gu. I can digest it easier then the shot blocks or the beans. What do you think of it? or do you use something else?

Barrett is right. its basically just carbs, sugar, sodium and potasium. Some people don't like the texture as its kind of like a paste. When you run for over 2 hours its a good idea to try to refuel and this seems to be the easiest for me. I have tried more solid foods, but it kind of messes with my stomach. I also today tried that Accelerade that has 4:1 protein ratio. It was ok, but not as good as the Gatorade G2.

I think the Chicago marathon uses Gatorade so I think I should use that. Its a good idea to practice with what they will have during the race.

[tcoy777]

Cross training

45 min bike ride.

[tcoy777]

7-28-08

Hyp 3 Workout 11 B 6x4 with 120 sec rest

Heel Raised 1 and 1/4 style Squats
6x4 at 205 lbs (+10 lbs)

Bulgarian Split Deadlifts
6x4 at 195 lbs (+10 lbs)

Split Good Mornings
6x4 at 155 lbs (+10 lbs)

Wood Chops
3x15 at 55 lbs (same)

I felt really good about this workout. The only weak area was my grip on the last set of BDL, don't know what that was about but oh well.

[tcoy777]

7-29-08

Marathon Training

3 mile Tempo run 26:34 (8:52 pace BOO)

Mile 1 = 9:06
Mile 2 = 9:07
Mile 3 = 8:18

This was the slowest tempo run in a long time. My legs did not get into it until about half way through and I did not want to push it to hard until they warmed up. The last mile felt really good though. It was also extremely humid. Almost 90% humidity and 77 at 5am sick!!!. Saturday should be nice. 97 out for my 13 miler.

[Deserve]

Originally Posted by tcoy777

Thanks we had a great Anniversary. Due to some turmoil at my work. We decided to not go crazy for our Anniversary this year. So it was just a nice stay at home night. I made dinner and then we enjoyed the Strawberry Rhubarb Cheesecake I made while we watched our wedding video. After 2 years I finally finished editing it and making the DVD. We learned a important lesson. ELOPE !!! We could have saved a ton of money. Its funny we both felt like what was on the video was not happening as we can't remember any of it.

That was our biggest lessons learned after the wedding. It would have been a much better plan to take the cash option, go on the honeymoon and have a nice little nest egg to start our life. That much for one big party is insane.

[tcoy777]

7-29-08

Hyp 3 Workout 12 A 5x8 with 90 sec rest

Barbell Bent Over Row
5x8 at 155 lbs (+5 lbs)

Barbell Incline Bench Press
5x8 at 130 lbs (+5 lbs)

Mixed grip chin up
5x8 at 20 lbs (+5 lbs)

Barbell Push Press
5x8 at 80 lbs (+10 lbs)

Dips
5x8 at bw (same)

Dumbbell Clean
5x8 at 50 lbs (+5 lbs)

Swiss ball crunch with feet on Bosu ball
3x20 at 75 lbs (+5 reps)

Well there is the end of Hyp 3 upper body and it could not have come any sooner. I am so glad to be 1 workout away from finishing the Hyp workouts of NROL. Only doing 3 workouts a week made this take 8 weeks and I am feeling it. Still I am getting stronger and feeling good. These workouts, specially the upper body days, just take so freaking long.