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.
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.
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.
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.
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.
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.
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.
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.
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.
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!
How's you weight going? I thought I remembered you wanting to put on some muscle mass and you have it all over the log that you want to gain strength. Are you getting the cals you need?
__________________
Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
How's you weight going? I thought I remembered you wanting to put on some muscle mass and you have it all over the log that you want to gain strength. Are you getting the cals you need?
Deserve,
Thanks for checking in with me. Everything is going great! Have gained a few pounds. Not as much as others may due to my marathon training, but still not bad. Strength, HECK YES!!! I have gained a ton of strength. Doing more weight then ever thought I could on things like dead lifts and squats. Shoulder exercises are a little slower on the gains. Think it might be due to some nagging injuries when I use to play baseball as a kid. I have noticed muscle growth and fat loss, especially in my legs. So I can say without a doubt NROL is working, even for someone training for their first half marathon.
Snatch Grip Dead Lifts
6x3 at 225 lbs PR for deadlifts!!
Dynamic Lunges
6x3 at 115 lbs
Step Ups
6x3 at 50 lbs Incline reverse Crunches
3x20 at BW
1/2 Marathon Training
3 miles at 27:56 (easy run. did some last 1/2 mile at faster pace)
Loved this workout today. I may have forgot about the snatch grip on the first set of dead lifts, but fixed it for the rest. Does anyone know if its ok to use a alternate grip for the snatch grip dead lifts? I needed to on the last few sets to keep my grip steady.
The lunges felt more in control then last time, still need to get down further. I seem to be able to due them better with dumbbells and with a barbell, but I guess thats the point of the barbell, its suppose to be harder. My legs felt good enough to do a light run and towards the end I really felt like hitting it a bit harder. Time to cook me some dinner!!!
2-8-08 Hyp 2 Workout 2C 5x6 (311 tempo with 90 sec rest)
Close Grip Chin Ups 5x6 at BW
Barbell Shoulder Press
5x6 at 75 lbs
Wide Grip Lat Pull Down
5x6 at 110 lbs
Dumbbell Chek Press
1x6 at 30 lbs
4x6 at 35 lbs
Towel Bicep Curls
1x6 at 25 lbs
4x6 at 30 lbs
Russian Upper Body Twist
3x12
1/2 Marathon Training
4 mile pace run at 33:45 (8:27 pace)
I am training a bit faster then what I plan to run the 1/2 in. So hopefully when I do right run the race the pace that I should run will feel easier to me.
I am not sure about the Russian Twist. I don't feel them doing anything. Might need to look back at the book to see if I am doing them correct. Overall another good week of Hyp 2. So far I think I like it better then Hyp1. I like all the rep ranges.
avg speed = 6.1 avg HR = 137 (Hr monitor messed up again I think)
I wanted to make sure I did not run this long run to fast. I was hoping to stay around a 9:30 pace. The wind and my legs would not let that happen. I actually really needed a slower paced long run. It felt good just to run. The miles just flew by. This cold is starting to get to me. Its now moved to my chest which SUCKS. Oh well I got through my workouts and now for some musinex!
Hyp 2 Workout 3A (3x12 with 60 sec rest and 301 tempo)
Barbell Reverse Grip Bent Over Row
3x12 at 105 lbs
Barbell Bench Press
2x12 at 135 lbs
1x11 at 135 lbs
Wide Grip Lat Pull downs
3x12 at 100 lbs
Dumbbell Incline Bench Press palms in
3x12 at 45 lbs
Dips
3x12 at BW
Reverse Crunches 321 tempo
3x20 at 25 lbs
1/2 Marathon Training
4.5 miles in 41:52 (9:19 pace)
The bench presses may have been a little to much weight. I felt like I was not taking them deep enough. I really stink at bench presses. I hope this Hyp 2 will get me to where I can do more then this. Overall a good workout though. I don't feel like my energy level is all the way back up with this cold. Its about over, thankfully.
On the running side of things. I have been having some problems with my right knee giving out on the treadmill. I am not sure if its only the treadmill or what. When I did my long run on Saturday it felt fine, but today I had to stop and stretch a 1/2 mile in to the run. After that it was ok, but then hurt right after the run. It maybe from the increased mileage and the lunges. We will see how the 2x25 lower body day on Wed.
Snatch Grip Dead lifts
1x25 at 125 lbs
1x20 at 125 lbs
Barbell Dynamic Lunges
2x25 at 45 lbs
Step Ups
2x25 at 20 lbs
Incline reverse crunches 321 tempo
3x15 at bw
1/2 Marathon Training
3 miles at 28:47
WOW I hated this workout. I think it was the 25 lunges that sucked the most. I almost got all the deadlifts done, but on the last set I hit 20 and my back was on fire. I suppose my form got really bad. I could not have done much more weight then what I had done for any of the exercises, so I guess I judged correct.
When Lou said we would curse Alwyn numerous times during these workouts, I don't think he intended for me to curse him loudly 25 times. I really did not think my legs would even move to do a 3 mile run after. I waited like 5 min and did some light stretching. Got on the hamster wheel and just ran as fast as my legs could stand. The last mile could not come any sooner. When I stepped of the treadmill I thought I may pass out.
But with all the hate I have in my heart for this workout, I really feel good about finishing it and my legs will be thankful later in life for it. I wonder if in some way its simulating what my legs will feel like at about mile 23 of the Chicago Marathon??
For Valentine's day we decided to stay in and cook ourselves. So I made the dish that I made for my wife when I proposed to her, Baked Rigatoni with Bechamel Sauce. Its made with fontina cheese, prosciutto, nutmeg and whole milk. Probably not on any diet plan, but if you looking for a comfort dish this is it. I paired the meal with a great wine that my mother hooked me up with. A Gewürztraminer wine from Fetzer. It is wonderful. Has that hint of acid and sweetness that just cuts through a heavy dish like this. For dessert I made a down right sinful Chocolate Mousse. It was rich!! I could feel my heart rate jump by like 30 bps after eating this. I may have over worked the mousse just a tad as it was just a bit heavy and not as fluffy as I would have liked. It was a great night and well worth the caloric hit I am sure we took. But on the good side I am sure I have a ton of stored carbs now for my long 10 mile run on Saturday and my lifting and 5 mile pace run today!
Linear Mode
