Tcoyle Log

[tcoy777]

8-12-08

Marathon Training

3 mile interval run (negative split miles)

Mile 1 = 9:47
Mile 2 = 9:20
Mile 3 = 8:32

Avg Hr= 157 - Max Hr = 171

Great morning. 64 out with no humidity. I was actually a little cold when I started. That along with sore legs from yesterday's workout made the first mile slower then I wanted. I have learned though not to push it to much at the start. Too much of a risk of injury. I felt really good that last mile and could have pushed it even more. I like doing this workout a bit more then a 3 mile tempo run (near 5k pace). It always me to practice starting out slow and finishing strong. Fat Loss workout B later on today.

[tcoy777]

Originally Posted by lawyerjoke

You're miles ahead of me, but I found that balancing a plate (22lb for me) on my hips added some needed difficulty. I found myself kinda breezing through these, also, but they get harder whenever I really concentrate on my form...

Thanks Lawyer Joke for stopping by! I will try that on Thursday. I may have been doing them too fast, so I will try and slow down a bit.

Originally Posted by stingo

RE: Supine hip extensions... if they're the ones I'm thinking of, have you tried them with one leg?

I will also give that a try. Although putting one leg down on the ground may make it easier, I don't know.

Originally Posted by twinsavsvikingsfan

Admittedly, sometimes I use the running as an excuse to make poor eating choices. It sure doesn't make sense to go burn 2500-3000 calories on a long run and then eat a 5000 calorie meal later in the day!

yeah but it sure is fun!

[liftintexas]

jealous of the cooler temps you mentioned. counting down the days until we see the 80s ...

[tcoy777]

8-12-08

Fat Loss I Workout 1B 3x12 with 75 sec rest

Deadlifts
3x15 at 185 lbs

Dumbbell Incline Bench Press
3x15 at 40 lbs each hand

Bulgarian Split Squats
3x15 at 25 lbs each hand

Mixed Grip Lat Pulldown
3x15 at 100 lbs

Romanian Deadlifts
3x15 at 100 lbs

Swiss Ball Lateral Roll
3x15 at bw

WOW do my legs hurt!! I don't know if its the week off or what. My legs were still sore from yesterday and I know they are going to pissed at me in the morning. Its been so long since I have done deadlifts. I almost forgot that I love them. Same with the BSS, but I do not love those. I pray my legs feel ok before the early morning 7 mile run. I may have to get up a bit earlier as I have a feeling my time is going to be real slow.

Still I really like Fat Loss 1 so far. Its a lot of leg work though. More then I wanted, but still fun.

[tcoy777]

8-13-08

Marathon Training

7 miles in 1:12:43 (10:23 pace)

I was right. My legs just could not loosen up to run a pace run. So I just went with it and kept things slow and easy. It felt great. It so odd to get done running 7 miles before the sun even comes up.

[twinsavsvikingsfan]

I like that, too. You're getting back from a run before most people are even hitting the snooze.

Way to listen to your body and not force the pace this morning.

[foodfromafar]

You've motivated me to go buy NROL. I've been thinking about it for a long time and have a 15% off coupon from Barnes and Noble, so it looks like I'll be making a trip to B&N today.

Great Fat Loss workouts and the running is coming along well as usual!

[tcoy777]

Originally Posted by twinsavsvikingsfan

I like that, too. You're getting back from a run before most people are even hitting the snooze.

Way to listen to your body and not force the pace this morning.

Thanks. It's funny this morning I actually ran into another sick runner getting up as early as me. We both just smiled and shook our heads when we passed. You can certainly tell those training for a fall marathon.

Originally Posted by foodfromafar

You've motivated me to go buy NROL. I've been thinking about it for a long time and have a 15% off coupon from Barnes and Noble, so it looks like I'll be making a trip to B&N today.

Great Fat Loss workouts and the running is coming along well as usual!

Sweet!! Are you finished with NROLW? I have loved every program so far in the past 8 or so months. My favorite though has to be the Strength workouts though. I love low rep/high weight. This 15 rep thing is tough.

[stingo]

But you've done the 20 and 25 rep stuff from the Hypertrophy series haven't you?

[tcoy777]

Originally Posted by stingo

But you've done the 20 and 25 rep stuff from the Hypertrophy series haven't you?

Yeah there has always been high reps in some sort or fashion in these workouts. Even the strength workout has you doing at least 1 set of high reps.

I don't know why these seem so much more taxing. It very well could be the week off. Some of it is that I am also starting to top my mileage up to new levels. I use to average 25 miles a week before. This week I will hit 29, next week 32.

Thanks for the reminder of the hell of Hyp 2. It makes 15 seem like cake. Besides, its only 2 workouts each of the 15 then it drops to 12 and 10. Obviously they want you to add more weight on those to rep changes to make it more of a challenge.

[foodfromafar]

I'm in Stage 5 of NROLFW. I have 5 workouts left in Stage 5, then 10 in Stage 6 and another 6-12 of Stage 7, so technically I have about 2-3 months left including rest weeks if I stick to 3 workouts a week. I want to take my time reading the book and deciding what workout to do, etc.

Stage 5 is low reps (4) and higher weights. I like it except for the Body Weight Matrix which I can totally do without...

[tcoy777]

yeah If remember from when I read my wifes copy of NROLW those matrix seemed scary.

[lawyerjoke]

Originally Posted by tcoy777

Same with the BSS, but I do not love those. I pray my legs feel ok before the early morning 7 mile run. I may have to get up a bit earlier as I have a feeling my time is going to be real slow.

Still I really like Fat Loss 1 so far. Its a lot of leg work though. More then I wanted, but still fun.

Misery loves company!

Way to go at banging out that 7 mile run the day after that workout!

[tcoy777]

Thanks lawyerjoke! I was still feeling the leg workout/run late last night. I decided to do some light stretching and foam rolling and it really helped this morning

Marathon Training

4 miles in 29:22 (9:50 pace) Easy run

felt good my legs started to loosen up towards the end. I may need to go light on the legs today if they don't feel 100 % by the time I workout.

[Barrett]

Originally Posted by tcoy777

4 miles in 29:22 (9:50 pace) Easy run
felt good my legs started to loosen up towards the end.

Sounding like a true marathon runner, keep up the great workouts.

[tcoy777]

Thanks Barrett. Slow and steady is my moto for the week. On Saturday I am doing 15 miles. This will be a new milestone for me.

[tcoy777]

8-14-08

Fat Loss I Workout 2A 3x15 with 75 sec rest

Squats
3x15 at 165 lbs

Seated Cable Row
3x15 at 100 lbs

Supine Hip Extension
3x15 at bw

Dumbbell Push Press
3x15 at 25 lbs

Rotational Lunge
3x15 at 20 lbs

Swiss Ball Crunches with feet on bosu ball
3x15 at 75 lbs

This workout felt really good. I opted against adding weight as to rest my legs for Saturday's run. I may not add weight until the rep ranges change.