Tcoyle Log

[UpNorth]

Nice work finishing up HT1 and enjoy your week off. That's some fantastic gains on the deadlifts and squats!

[tcoy777]

Thanks everyone!

[tcoy777]

1-23-08

1/2 Marathon Training

3 miles at 27:43 9:15 pace

I did some ab work and dips before the run. I have not done dips in along time. I better get use to them Hyp 2 has a lot of them.

[tcoy777]

1-25-06

1/2 Marathon Training

3 miles at 25:30 8:30 race pace.

[tcoy777]

1-25-08

1/2 Marathon Training

Long run

8 miles at 1:15:14 for a 9:23 pace

splits

8:50
8:19
9:30
9:47
9:22
9:11
9:10
9:45

average HR was 165

I waited as long as I could to get the new Nike Structure triax 11's. They still are not out and after almost 900 miles on my old 10's, I decided to get another pair of 10's until the 11's do come out. It felt great to run in new shoes.

You can tell by the splits that miles 3 and 4 are almost all up hill and the last mile is up hill also with a nasty incline in my neighborhood. Over all a good run. The 1/2 course is really flat so I think If I can keep this pace up on hills I should make my goal of under 2 hours.

[tcoy777]

1-28-08

Warm up
1 mile at 8:45
abs

Hyp 2 Workout 1A 6x3 with 321 tempo

Barbell Reverse Grip bent over rows
6x3 at 135 lbs

Barbell Bench Press
1x3 at 135 lbs
5x3 at 145 lbs

Wide Grip Cable Seated Row
1x3 at 140 lbs
1x3 at 130 lbs
4x3 at 120 lbs

Dumbbell Incline Bench Press (palms in)
1x3 at 45 lbs
5x3 at 50 lbs

Dips
6x3 at BW+25 lbs

Swiss Ball Crunch
3x15 at BW +25 lbs

1/2 Marathon Training
4 miles at 36:27 (easy run)

Well back to it. The week off was nice, but my diet suffered from it. I can feel a few pounds on the gut.

Workout went well and the new exercises seem straight ahead. I have a question for anyone who may read this. Help me with these tempo's. Where does the pause come on a push and a pull. I was doing it like this. For example on a bench press. Lower(3) pause and chest (2) lift (1). Bent over row and seated row, Pull (1) pause (2) Lower (3). On the dips, Lower (3) pause (2) and push (1). Is this correct???? The seated rows and the bent over row was extremely hard to hold the weight while pausing with muscles contracted. Maybe this is the point or maybe I am doing it wrong. Either way it was good to get back lifting.

[tcoy777]

1-29-08

1/2 Marathon Training

5 mile Tempo Run. (42:56 for a 8:36 pace)

Workout was hard but felt good. No pain. I have been have trouble with my left hip-flexor on long runs lately. I think it may have been old shoes.

[tcoy777]

1-30-08

Warm Up
1 mile at 9:10

Hyp 2 Workout 1B ( 5x6 with a 311 tempo)

Snatch Grip dead lift
1x6 at 185 lbs
1x6 at 195 lbs
3x6 at 200 lbs

Dynamic Lunge with barbell
5x6 at 105 lbs

Step Ups
5x6 at 45 lbs

Incline Reverse Crunches (321 tempo)
3x20 at BW

1/2 Marathon Training
4 miles at 37:00 (9:15 pace) Easy Run

The last set of dead lifts were tough. I think it may have been a touch to much weight for the wide grip. Lunges were terrible. My form was down right horrible. I tried to correct it but I just could not stop leaning to much forward. The incline reverse crunches with the tempo were really tough. Could feel each one hitting my abs like a ton of bricks.

4 mile run after the leg workout was tough, but I got through it. The Hyp workout this time was much harder for me then the 5x5 on Hyp 1. Not sure if it was the week off or what. I was very tired after it, but it did feel great to get back at doing dead lifts.

[tcoy777]

1-31-08

1/2 Marathon training
4 easy miles

Hit 100 for the Month!!!!

I was extremely sore from the leg workout yesterday. My traps are killing me, so I assume I did the dead lifts correct!

[tcoy777]

2-1-08

Hyp 2 Workout 1C (tempo 301)

Close grip chin ups
1x11 bw
1x10 bw
1x7 bw

Barbell Shoulder Press
3x12 at 65 lbs

Wide Grip Lat Pull down
3x12 at 100 lbs

Dumbbell Check Press
3x12 at 20 lbs

Towel bicep curls
1x12 at 25 lbs
1x10 at 25 lbs
1x12 at 20 lbs

Upper body Russian twist
3x12 at bw

Day off from running today. I was surprised as to how hard the towel bicep curls were and how little weight I could do. Doing normal arm curls I can do a bit more. Workout really was a easy one, except the chin ups, I just can't do that many right now. Overall a fun workout. I did not take long and I needed a workout day like this as I am still sore from the workouts this week.

[tcoy777]

2-2-08

1/2 Marathon Training

10k mock race. 54:45 for 8:58 pace

splits
9:12
8:48
9:00
9:00
9:04
9:02
1:36

max heart rate = 175
average HR = 165

Ran a loop around the lake nearby. It was great that the Garmin worked out there. I hope it works in the summer as there is a lot of trees. I went out a bit to fast for the first few miles. I was trying to do negative splits, but I screwed that up. Going to have to practice that more before the 1/2 or I will not make my goal.

[tcoy777]

I am registered for the Chicago Marathon!!

[stingo]

Originally Posted by tcoy777

I am registered for the Chicago Marathon!!

Congrats - when is it?

[tcoy777]

Originally Posted by stingo

Congrats - when is it?

On October 12th. It was a wild race last year as they had to stop it due to the heat. So I pray that it will not be like that this year. I want my first Marathon to be a good experience.

[tcoy777]

2-4-08

Warm Up

Abs
1/2 mile

Hyp 2 Workout 2A (2x25 with 201 tempo and 30 sec rest)

Barbell reverse grip bent over row
1x25 at 50 lbs
1x25 at 60 lbs

Bench Press
2x25 at 95 lbs

Wide Grip Seated Cable Row
2x25 at 60 lbs

Incline Dumbbell Bench Press Palms In
2x25 at 25 lbs

Dips
1x15 at bw
1x10 at bw

Swiss ball Crunches
3x20 at 25 lbs

1/2 Marathon Training

4.5 miles at 42:37

That was an extremely fast workout. I think I did it in 15 min or so. I was pretty close on the amount of weight to use. I think I could have done a bit more on the under hand rows, but then I don't know if I could have gotten all the bench presses in. Overall I was pleased. There was no way I was going to be able to do 2x25 dips with 30 sec rest. I guess I should have used the assisted machine, but I opted for just doing as many as I could before I collapsed. Then did them again until I collapsed. After the previous exercises, it was not long before I reached that point.
I think I like this workout better then the 3x15 days of Hyp 1. Although I think the lower body day will be pure HELL. 25 of anything with 30 sec rest is just evil.

[tcoy777]

2-5-08

1/2 Marathon Training

Mile warm up
interval workout 1/2 mile at 5k pace (2:00) - easy jog 1/2 mile (8 times)
1/2 mile cool down

stretch and foam roller.

Last time I did this workout it was for 7 times. The extra round was fairly easy. I am fighting a sinus cold so my energy level is a bit low. Overall I was happy with how things felt today. My legs turned over well and I was not extremely winded by the end.

[UpNorth]

Originally Posted by tcoy777

2-5-08

1/2 Marathon Training

Mile warm up
interval workout 1/2 mile at 5k pace (2:00) - easy jog 1/2 mile (8 times)
1/2 mile cool down

stretch and foam roller.

Last time I did this workout it was for 7 times. The extra round was fairly easy. I am fighting a sinus cold so my energy level is a bit low. Overall I was happy with how things felt today. My legs turned over well and I was not extremely winded by the end.

Nice work on the intervals and I assume the "2:00" was the rest not the interval and take care of that cold.

Originally Posted by tcoy777

I am registered for the Chicago Marathon!!

YEAH! You'll have a great time.

[tcoy777]

Sorry that was a mis type!! it was 1/4 mile at 2:00 then rest. Wow the cold medicine has me dreaming of 2:00 min 1/2 miles. What the heck to they put in Nyquil!