Tcoyle Log

[tcoy777]

Originally Posted by stingo

Oops, can't edit my previous post but... If you get a chance to try their Fest Beer, do so - it's very good. (And one of the first ever cases of craft brew I bought... The brewer at Lancaster used to brew at Independence BC (no longer around sadly) and he created a Franklinfest beer that I loved. He has since revived the recipe under a new name at Lancaster.)

If my memory is correct there is a state store near my wife's parents house. I think I bought a mixed case a year ago of the Lancaster beers. I probably went more for their stouts then anything before. I will for sure try these out.

[tcoy777]

9-2-08

Fat Loss 1 Workout 5A 3x10 with 45 sec rest

Deadlifts
3x10 at 185 lbs

Dumbbell Incline Bench Press
3x10 at 40 lbs

Bulgarian Split Squats
3x10 at 25 lbs each hand

Mixed grip Lat Pulldown
3x10 at 100 lbs

Romanian Deadlifts
3x10 at 100 lbs

Roman Chair Crunches
3x10 at bw

Workout went really well. I ran in to a friend at the gym so my rest during the first superset of BSS and pull downs was a lot longer. So I did the rest of the workout with no rest between supersets. Off to PA in the morning. I may try to get one workout in while I am up there, but if not, oh well. I will be doing my 18 mile run on Saturday with my friend Crystal again this week. A nice run around the lake!

[foodfromafar]

18 miles...good for you! When's the marathon...October?

[BamaDave]

Hey, hope your 18-miler was a great one!

[tcoy777]

Back from PA. Had a great trip. Lots of bad food and a great 18 mile run. Rain, cloudy and only 60!!! We did it in about 3:20 min for around 11:00/ mile pace. I also got a 5 mile run in while I was there. So hopefully I did not gain too much weight from all the bad eats. The only down side is that I never got to the state store to get my PA beer. So I will have to wait until Christmas.

[stingo]

Doh! Ah well, hope you had a good time at least in our wonderful Commonwealth.

[kfisherx]

I would be surprised to hear that you gained any weight at all with all the running. If you did it would be water and will drop quickly as can be. I know I could not eat enough to sustain that sort of madness without gainers.

[tcoy777]

Originally Posted by foodfromafar

18 miles...good for you! When's the marathon...October?

Thanks it was a great run. Yes marathon is October 12th!

Originally Posted by BamaDave

Hey, hope your 18-miler was a great one!

Nice and easy run. I hardly even felt it. I was not sore at all after.

Originally Posted by stingo

Doh! Ah well, hope you had a good time at least in our wonderful Commonwealth.

Had a great time. It was nice to have some cooler weather and just relax. Got to spend Friday just laying on the couch and reading a good book.

Originally Posted by kfisherx

I would be surprised to hear that you gained any weight at all with all the running. If you did it would be water and will drop quickly as can be. I know I could not eat enough to sustain that sort of madness without gainers.

Well I did gain about 6 pounds! YIKES. I told you my diet was awful. Don't know the last time I ate that much fried food. Oh well I am back at it today and I am sure it will be gone by the weekend.

Only two more tough weeks of marathon training them on to the taper. I think during the taper I may drop some pounds. Either way I am ok with it. I know I can hit my goal at the weight I am now, depending on the weather come race day.

[liftintexas]

glad your run (18 miles sounds impossible to me!) went well. looking solid, man

[stingo]

Incidentally, I think (unless they do things different in western PA), you'd get your beer at a distributor (privately owned and state licensed - where you buy by the case), and your hard alcohol and wine at the state store (owned by the state, hence the name).

[tcoy777]

Originally Posted by stingo

Incidentally, I think (unless they do things different in western PA), you'd get your beer at a distributor (privately owned and state licensed - where you buy by the case), and your hard alcohol and wine at the state store (owned by the state, hence the name).

Ahh True! either way I missed out. Probably better off not having a case of beer at my disposal right now anyway.

[Mahler]

Originally Posted by tcoy777

Back from PA. Had a great trip. Lots of bad food and a great 18 mile run. Rain, cloudy and only 60!!! We did it in about 3:20 min for around 11:00/ mile pace. I also got a 5 mile run in while I was there. So hopefully I did not gain too much weight from all the bad eats. The only down side is that I never got to the state store to get my PA beer. So I will have to wait until Christmas.

Wow! I can only dream of running 18 miles. Sorry the remants of the storm put a damper on the day.

[tcoy777]

Thanks John.

No it was great. I love running in the rain. It was perfect, just sprinkling most of the way and flat as a pancake. On to the hills on TN this week.

[tcoy777]

9-08-08

Fat Loss Workout 6A 3x10 with 45 sec rest

Warm Up
Eliptical 5 min
squats 1x10 at 45
1x8 at 135 lbs

Squats
3x10 at 175 lbs

Seated Cable Row
3x10 at 100 lbs

Supine Hip Extension
3x10 at bw

Dumbbell Push Press
3x10 at 35 lbs (+5 lbs)

Rotational Lunge
3x10 at 35 lbs (+5 lbs)

Swiss Ball Crunches with feet on Bosu ball
3x10 at 85 lbs

Wow look a workout!! Felt really good to be back at the gym. I forgot how much weight I did the last time on some of the lifts. I looked it up when I got home and was pleased to see I that I increased the weight on some. I had not planned too, but oh well. One more Fat Loss workout to go, then I don't know what to do until the marathon. I may just make up my own upper body workouts.

[tcoy777]

9-9-08

Marathon Training

5 miles at Race Pace
48:17 (9:38)

Ahh back at the early morning runs and the humidity. Yuck! Hope fall gets here soon.

[twinsavsvikingsfan]

It was a crisp 55 degrees for my run this morning.

[tcoy777]

Originally Posted by twinsavsvikingsfan

It was a crisp 55 degrees for my run this morning.

BOOO. Only a few more weeks I hope of this weather. I love fall anyway, but this year I will love it even more.