Nice workouts tcoyy77. I would also recommend trying myofascial release therapy, aka self message/foam rolling. It takes maybe 10 to 15 minutes to compete, but I will tell you it helps a lot.
Here is a great start and explanation of some techniques:
__________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong-
"Hard work beats talent everytime."
-Tony Dungy-
"If you can see yourself doing something you can achieve it." Dave Goggins
"I would rather leave it all out there then not go out there at all." Dave Goggins(Ultramarathon runner)
I was going to say... been a while since I've seen an update here - glad to see you're still around.
Thanks, life has been busy, but good. Still not at the level I want to be physically this year, but I am getting there. Its tough with the new job and longer hours to stay motivated.
woowoo hit my 20 miles for a second week in a row!!
I am down to 176 and still keeping my 39% muscle mass, while dropping fat % down to 18.8%. We will see if this holds up with going to a minor league baseball game tonight. At least they have Yazzo beer there.
Well a good week of running. I logged 22 miles, with the longest a 8 mile run today. My diet was not so good this week. Indian and Sushi lunch buffet meetings will do that too you. Still my weight only went up 2 pounds, while my fat % went down slightly.
I may add some weights next week back in. My running form is starting to get back to normal and becoming easier. Still not ready to add any leg workouts besides running right now. It really makes me wonder why/how I did NROL leg days and then run 10+ miles on a Saturday before. SICK.
Been a while since I posted. I have been running a lot and now am about 2 pounds from my goal of 170! So almost 12 pounds lost and still holding to the muscle mass without lifting. I plan to add the weights back in slowly to see if I can keep up the weight loss and gain some strength.
Nice work man, especially if you're keeping beer in the mix.
OH Yeah, I have had Lots of beer. I do need to tame it down a bit. I do suffer the same swole you do from beer, but mostly if I drink more then 3 in one night. Like last weekend I probably drank around 5 beers on Sunday night and 2 on Monday. I was up 5 pounds on Tuesday. We will see what the official weight will be on Sat.
Man it felt good to lift some weights again. Its been almost 2 months i think since I have been to the gym. I think my plan of just running for the past months have paid off. My weight is down, my energy is back up and this workout all be it low weights went really well. I could tell I went much lower then ever before on the squats and kept my form really good on all the other lifts.
I may add a day or two of lifting back in and see how it goes. Might also start the starting strength program. I am really lost and unfocused without a lifting plan.
And in other news - I had the Post Road Pumpkin Ale - it's quite good. The pumpkin flavor is a bit darker/spicier than in others of the style I had. Check it out.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
And in other news - I had the Post Road Pumpkin Ale - it's quite good. The pumpkin flavor is a bit darker/spicier than in others of the style I had. Check it out.
OH man I bet I would like it as I love darker beers. I must find some around here, but if not not my Mom is bringing me a case of Oktoberfest and PRPA down at Thanksgiving. Then when I am home for Christmas I will get my case of Double Chocolate Stout.
Captain chair raises (curls and extended)
3x10 at bw
Run 2 miles
Yeah another week where I could lift!! My first deads in a LONG time. Oh how I have missed them. Starting next week I am going to try to add 2 days of lifting to my running. My goal for Saturday, depending on the rain is to run 13.1. I have been hitting right around 24-25 miles a week.
I may also enter my favorite 5k soon! The race is on October 10th. Who doesn't like a early 5k run, then a pint of Oktoberfest beer!
I signed up for my first race of the season. A 1/2 marathon in November. So on Saturday I did at trial run of 13.1. I did it in 2:10:00, so only 10 min over my goal pace. It felt really good and this is the fastest I have run 13 miles in a training run.
18 miles yesterday in 3:01:34. Felt great ran the second half faster then the first and this route had some massive hills. I am afraid doing a 18 mile run during 1/2 marathon training and not doing a lot of tempo runs might not be the smartest thing. However, I feel this is giving me the conditioning and confiedence to PR in 2 weeks. We shall see.
After foam rolling last night, my legs feel back to normal. Thats a plus.
2 more weeks until my half. Over the past few months I got back to running, just to keep active and drop some pounds. Now I am pushing myself to hit a PR on this half. I should have learned from Chicago last year. This time I did not follow any training program and just ran easy runs with many long runs past 13.1.
I have been trying to add some race pace runs in this week and last Saturday... Well my way may not have been the best. Race pace seems easy up to about 6 miles, then I just fall apart. So this race should be interesting. I know I can finish, but will I push to hard to early?
8 miles in 1:13:06 for a 9:09 pace - right at race pace
I started slow and turned it up the last 3 miles. It felt good to actually hold pace this long. I was planning on doing 10, but I tweeked my back a few days ago and it still is bugging me.
Good luck on your half next weekend! Loved the marathon breakdown in Wendy's log. I signed up for the Chicago Rock-N-Roll half next August, should be a fun race to do.
I love learning from you seasoned runners, so I'll be stopping by to catch up.
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Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Thanks for stopping by Ginny. Not sure about seasoned, old yes, seasoned not so much.
Good luck with the Rock N Roll half. I love Chicago, nice and flat! I think my half next week will have a few hills that will challenge my PR, but should not be that bad for TN hills.
Wow lots of wonderful things in here. Congrats on the weight loss and good luck on the 1/2. I am guessing it is next weekend? No matter. Sounds like it will be a piece of cake for you.
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The BIGGER I get the smaller you look
Nice Job Tcoyy, what is your goal time for the half? Also, have you seen/done the course before.
__________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong-
"Hard work beats talent everytime."
-Tony Dungy-
"If you can see yourself doing something you can achieve it." Dave Goggins
"I would rather leave it all out there then not go out there at all." Dave Goggins(Ultramarathon runner)
Wow lots of wonderful things in here. Congrats on the weight loss and good luck on the 1/2. I am guessing it is next weekend? No matter. Sounds like it will be a piece of cake for you.
Thanks Karla... Yes 1/2 Marathon is Saturday. We shall see if its a piece of cake or if I will just eat some cake.
Quote:
Originally Posted by Barrett
Nice Job Tcoyy, what is your goal time for the half? Also, have you seen/done the course before.
Barrett... Sub 2 hour is my goal. I have not run this course before, its a new race around here. I hope they have their act together. Race weather should be perfect. Start out around 50 and warm up to highs in the 60's.
Linear Mode
