Tcoyle Log

[stingo]

Sounds like an excellent way to spend an evening. Salut!

[tcoy777]

It was Tom.


2-15-08

Hyp 2 workout 3C 6x3 with 321 tempo and 90 sec rest

Close Grip Chin Ups
6x3 at BW+25 lbs

Barbell Shoulder Press
6x3 at 95 lbs

Wide Grip Lat Pull down
1x3 at 120 lbs
5x3 at 110 lbs

Dumbbell Chek Press
1x3 at 35 lbs
5x3 at 40 lbs

Towel Bicep Curls
6x3 at 40 lbs

Upper Body Russian Twist
3x12 at BW

1/2 Marathon Training

Race Pace
5 miles at 42:32 (8:31 pace) once again a bit faster then I plan on running the race.

Over things went well. I was surprised at how just adding 25 lbs to the chin ups made doing 3 really hard. It was good to run for this long for that fast to help burn of the valentines gorge fest.

[tcoy777]

2-16-08

1/2 Marathon Training

10 miles in 1:32:42 ( for a 9:16 pace)

splits
9:22
9:24
9:21
9:23
9:14
9:07
9:21
9:03
9:13
9:07

Avg speed = 6.5 Max Speed = 7.7

Hr monitor messed up yet again.

This is my fastest long run to date. I have never been able to keep this fast of pace for this long. It did not really even feel that hard. I guess the workouts are really getting me close to my goal. The course will be much more flat then the one I usually run my long runs, so I should be able to hit my under 2hr goal!

[tcoy777]

2-18-08

Hyp 2 Workout 4A 5x6 with 311 tempo and 90 sec rest

Barbell Reverse Grip Bent Over Row
5x6 at 135 lbs

Barbell Bench Press
1x6 at 135 lbs
4x6 at 145 lbs

Wide Grip Cable Seated Row
5x6 at 120 lbs

Dumbbell Incline Bench Press Palms In
5x6 at 50 lbs

Dips
5x6 at bw+25 lbs

Swiss Ball Crunch
3x20 at 30 lbs

1/2 Marathon Training

5 miles at 46:02 9:13 pace.

Workout felt good. I went deeper on the bench presses to where I think they should be. I tried the 55's again on the incline bench press and still could not get them up. I know if I could just get them up I could bench them. The running felt great. 5 miles just flew by.

[mel]

wow, the running progress is looking great! That much running makes me ill just thinking about it, LOL, but it looks like great steps forward.

The puppy in your avi is adorable!

mel

[tcoy777]

Thanks Mel.

I can really feel a difference in the running. I am sure its a combination of the interval and tempo runs on the 1/2 training and leg workouts. I get ill thinking of doing 20 mile runs in the summer here training for the Chicago Marathon.

My wife got up from the computer for a second and went in the other room and came back to find Ellie like that. Pretty funny. We all wonder what site she was going on or who she needed to email so bad!

[night1021]

Tim you make me want to run looking at your log! Oh my. Hey, maybe I could get my spining up, you could run, we could find someone to swim to do a team triathalon! Hope you are having a good day! I will catch you later!
-KD

[tcoy777]

2-19-08

1/2 Marathon Training

1 mile warm up at 9:15

1/4 mile intervals at 2:00 min(5k pace) then Recovery jog 1/4 mile (2:15) x 9 sets
1/2 mile cool down.
Total of 4.75 miles in 40:47 (8:36 pace)
walk 1/4 mile

This is 1 more rep than last time. I was feeling it on rep 7, but pushed on through the workout. I am glad this week is a down week on the running front. My legs are getting a bit tired.

[tcoy777]

2-20-08 Happy Birthday to Me!

Hyp 2 Workout 4B with 60 sec rest and 301 Tempo

Snatch Grip Dead Lifts
3x12 at 185 lbs

Dynamic Lunge with Barbell
3x12 at 95 lbs

Step Ups
3x12 at 40 lbs

Incline reverse Crunches
2x15 at bw
1x12 at bw

1/2 Marathon Training

3 easy miles 29:55 (9:59 pace)

So on my birthday I decided not to skip my workout and it kicked my butt. I forgot to see what my goal weight should have been. The weight I did was really a challenge. I really did not want to run after this as my legs were dead, but I pushed through and did my 3 miles. All the long dreaming of tonights birthday meal at Flemings Steak House. I am sure to get my protein in tonight.

[stingo]

Enjoy your birthday - you've certainly earned it.

[tcoy777]

Thank you I had a great night. My wife started the night with brining home some nice cheeses and a bottle of Gewürztraminer for me to enjoy a glass with the cheese. It was perfect. Then we went to Flemings for dinner. The food was great but the service was not at the level I expected at a place that charges this much. I really hope Flemings is not on a downward trend. Still was a great meal and ate more red meat then I have in a long time. Had a really nice French Pinot Noir with dinner(Georges Duboeuf Pinot Noir 2004). It was not to bold but also not fruity. Just the perfect wine with my bone in NY Strip steak. After looking up this wine I see that its kind of the cheap but reliable wine. One review stated that Duboeuf is the "Cal Ripken" of wine makers. Well I was a huge fan of Cal Ripken and now of this wine. Then my wife got me some games that I have always wanted (yes I maybe old, but still love video games) and a really nice shirt. A good friend got me a foam roller that I can't wait to try out after my next long run. I also got a wustohf chief's knive. Can't wait to give that a try out. All in all I had the best Birthday I could have wished for. After the workout yesterday I am really really sore. So I am glad today is a rest day so I can rock out on Guitar Hero 3 tonight!!!

[stingo]

The restaurant looks pretty stylin' - but if the service isn't there, then I'd be reluctant to go back.

Lotsa new toys there - a good knife is a real pleasure to use in the kitchen. Makes things go so much better. And as for video games, I'm a long time gamer also, but to be honest? For all the time you'll probably spend with Guitar Hero 3, you might want to think about getting a real guitar and learning it for real.

[tcoy777]

I use to play guitar. My problem is I work in a industry with an amazing amount of talented musicians and well I am not. The other thing is I am very fond of expensive guitars and I don't think that my love for guitars equals my playing ability. So the game offers me a glance at what it feels like to be a guitar hero!. You are right though playing a real guitar is much more satisfying then a game. I may venture back out sometime and get an acoustic guitar again. Do you play any instruments? I thought I remember you playing piano.

For the restaurant, its the first time I have been there that I felt like the waitress should have been working at Outback instead of a more upscale place. The problem I had was they brought the wrong cut of meat to me. She acted like "no you ordered what I brought you". Well if I am paying $42.00 for a steak and you bring my a slightly cheaper cut and I want the more expensive one. Don't you think you would make more of a issue then waiting 10 min to remove my plate and ask me if you can do something in the meantime, which she never asked. I mean come on your going to get a bigger tip as the bill goes up! It also took her almost 10 min to come to our table after someone else brought our food to us. Now I am not a difficult person to please with food, I love all food!, but at a place like this it should be a standard that they come back immediately and ask if everything is ok. Specially with steak to make sure its cooked to the way you wish.

Oh well enough of my complaining about an otherwise perfect night.

[night1021]

Glad to hear the Birthday festivites went well! (except for crappy server). Have a good day today!

[stingo]

Yup I havent sat down at the piano lately, but I really should.

I've found that the restaurants I've enjoyed most almost invariably have a well-trained, professional wait staff - to the point where I could be forgiving of other minor shortfalls.

[tcoy777]

Originally Posted by stingo

I've found that the restaurants I've enjoyed most almost invariably have a well-trained, professional wait staff - to the point where I could be forgiving of other minor shortfalls.

Without question that to me is what sets a world class restaurant apart from just ordinary. I don't mind spending money on high quality food as long as I have a experience when I eat my food. That experience starts with and ends with a great wait staff. The chef should have there act together enough to warrant the high price, the staff is what makes your time spent there memorable. Thats my 2 cents.

[TheFitOne]

Originally Posted by tcoy777

Without question that to me is what sets a world class restaurant apart from just ordinary. I don't mind spending money on high quality food as long as I have a experience when I eat my food. That experience starts with and ends with a great wait staff. The chef should have there act together enough to warrant the high price, the staff is what makes your time spent there memorable. Thats my 2 cents.

Agreed. I don't really drink that much and my Mrs doesn't drink at all. We enjoy going to a nice restaurant. Its the whole package that justifies the cost - food, service, decor. Here is the one that I went to last week.