Tcoyle Log

[tcoy777]

3-1-08

1/2 Marathon Training

11 miles in 1:45:42 (9:34 pace)

Now for the Death Splits.
8:39
9:00
8:54
9:18
9:32
9:29
10:12
10:16
9:55
9:54
10:33

well there you have it. Once again I chose unwisely in my running. I can not for the life of me slow down at the start. I wish I could put a picture of the elevation chart from the garmin on here. Miles 3 - 7 are a steady incline going from 500 ft to 700 ft. Then the last 1/4 mile back in my sub division is the DEATH HILL 575 ft to 660 ft. I thought I would be really upset with my pace after this run. I kind of BONKED at mile 5. My legs had so much lactic acid build up in them that they felt like tree stumps. I really wanted to just stop. I could not let myself fail this week. I was really shooting for more like a 9:10 pace, which is my goal for the 1/2. But with how I felt for the last 6 miles or so running I feel pretty good about this run. I know the course is not going to be anything like what I run these long runs on so I hope I can hit my goal. Its going to be close for sure. Now time to get ready to go to Alabama for a fund raiser for the Weimaraner Rescue that we got our dogs from.

[tcoy777]

3-3-08

Warm Up
1/2 mile at 4:33
sit ups

Hyp 2 Workout 6A with 30 sec rest and 201 tempo

Bent Over Row reverse grip
2x25 at 70 lbs (+10)

Barbell Bench Press
1x25 at 105 lbs (+10)
1x23 at 105 lbs (+10)

Wide Grip Cable Seated Row
2x25 at 70 lbs (+10)

Incline dumbbell bench press palms in
1x25 at 30 lbs (+5)
1x22 at 30 lbs (+5)

Dips
1x12 at BW
1x12 at BW -16 and then 1x8 at BW - 22

Swiss Ball Crunches with feet on bosa ball
3x25 at 25 lbs

1/2 Marathon Training
4.5 miles at 40:50 (9:05 pace)


Workout went well. I tried as hard as I could to get those last few reps on the bench presses but just could not with the rest and tempo. I had no energy left for the dips and it shows in the numbers. I tried the boso ball for the first time on the crunches. It made it harder to balance for sure and made me focus more on keeping my core tight. So I will keep these in the routine. Legs felt good on the run. Last real heavy week of running before the race.

[Chris-STL]

I dunno man, your running looks pretty good to me. Keep up the good work.

Weimar's are such cool dogs. We have always really liked them. If our hose could stand a third dog, it would probably be all or part weimar.

[stingo]

Yeah the bosu ball adds challenge without adding weight. Next you can put your feet against (and then on top of) a weight bench. Keep up the good work.

[tcoy777]

Thanks Chris and Tom

the running is getting there. I probably should stop lifting for these last 2 weeks of the 1/2 training, but I am to head strong to finish Hyp 2. My legs could use the rest but they are not nearly as tired as I thought they would be.

Chris if you ever want to get a weim, consider fostering one. There are a lot of rescues that have great dogs that need good homes.

[Chris-STL]

Oh don't worry about that. We would definatly get em from a shelter somewhere. Both our dogs were rescues and we adore them. They have their quirks, but thats what makes em part of the family.

[tcoy777]

The Rescue that we work with right now has a mixed breed puppy left. Part weim part black lab. They are really cute and full of energy.

[tcoy777]

3-4-08

Warm up

1 mile at 9:15

Core
3x10 at 115 lbs floor wipers.
2x2 min of planks
2x25 Swiss Ball Crunches with feet on top of bench.
1x10 incline reverse crunch

1/2 Marathon Training

10 x 1/4 mile intervals at 5k pace
(2:00 min for each interval with 1/4 mile recovery jog at 2:20)
1/2 mile cool down at recovery speed.
Total of 5.25 miles for time of 45:06 8:34 pace


I was kind of dreading this workout. The 10 x 1/4 mile was something I just did not want to do today. But after I did the first 5 intervals, it just got better and better. The last 2 were a bit of challenge but not as bad as I thought. Sometimes my brain just gets in the way. The floor wipers were tough but felt really good doing them. I really like doing these. I did 10 each side and then rested like 30 sec and then did the next set. This was the last of the real hard interval workouts and I am glad for that.

[UpNorth]

Workouts are looking great! I always dread interval workouts but I find they are the greatest mental training tool. Knowing that you can push yourself when you're "that" tired at the end of a interval session is something I always call on in the later stages of races for a boost of confidence to finish strong.

Keep up the good work.

[tcoy777]

Thanks. It really is a mental thing with me. With this training I have been doing it added 1 extra 1/4 every other week. I think the number 10 just stuck out as a lot. But in the end its not more than what I would have run for a tempo run.

I am a bit worried I won't hit my 2 hour goal on the 1/2. My long runs just are not at the pace they need to be to make it. I will just have to see. I am not the best at negative splits.

[tcoy777]

3-5-08

Warm Up
1 mile at 9:20

dead lifts 1x5 at 135 and 1x3 at 225

Hyp 2 Workout 6B 6x3 at 90 sec rest and 321 Tempo

Snatch Grip Dead Lifts
6x3 at 235lbs (+10 lbs) PR

Dynamic Lunge with barbell
6x3 at 125 (+10 lbs) PR

Step Ups
6x3 at 50 lbs (same) better form no cheating!

Incline Reverse Crunches
3x20

1/2 Marathon Training
2 miles at 18:26 (9:13 pace)


This workout felt amazing. I felt strong and focused. The last set of dead lifts was a bit tough but I think I could have done another 10 pounds. The only thing is the grip. I lose the grip towards the last set. Lunges felt like I went deeper then before. My legs felt great afterwards and the run felt good. I was suppose to do 3 miles at once. I decided to split it as my legs felt tired before the workout. I could have done another 2 miles with ease. Its funny how sometimes working out with heavy weight can get rid of the soreness from a previous workout.

[UpNorth]

Originally Posted by tcoy777

I am a bit worried I won't hit my 2 hour goal on the 1/2. My long runs just are not at the pace they need to be to make it. I will just have to see. I am not the best at negative splits.

Don't worry about pushing the long runs. There is no program I'm aware of where you are supposed to push the pace on a long run. In fact, many suggest you don't time them at all -- probably to prevent the very same worry you've put on yourself.

You WILL go faster and run harder on race day, everybody does. Trust the program you're on and make sure to get some race pace miles in during the tempo runs so you know what that pace feels like and you'll be fine.

Your workouts look great. Just keep it up, eat well and get enough rest and you'll do fine.

[stingo]

Good on ya for running after a tough NROL workout - that must take some determination.

[tcoy777]

upnorth,
Thanks for that. I needed it. I needed someone with some experience to talk some sense in to me. I don't always trust my training and get off track when I can't do something before the race. Just like hitting a sub 8 min pace for a 5k. I could not believe I could do it until I did before the race. Your right I always do run faster during the races.

Tom,
Thanks. It is tough some days to even think about running after the leg day. I find though that if I push myself I feel better afterwards. I am not sure if its pushing the lactic acid out of the muscles or what.

[tcoy777]

[img][IMG]file:///C:/DOCUME%7E1/TIMCOY%7 E1/LOCALS%7E1/Temp/moz-screenshot-5.jpg[/IMG][IMG]file:///C:/DOCUME%7E1/TIMCOY%7 E1/LOCALS%7E1/Temp/moz-screenshot-4.jpg[/IMG][IMG]file:///C:/DOCUME%7E1/TIMCOY%7 E1/LOCALS%7E1/Temp/moz-screenshot-3.jpg[/IMG][/img]

[tcoy777]

Mel inspired me to look at a before and after also. The before was in April of 2005 and the after was October of 2006.

wish I had some before and after NROL pics.

[stingo]

So take some now - it's not like you're through with NROL...?

[tcoy777]

3-7-08

Hyp 2 Workout 6C 5x6 90 sec rest and 311 tempo

Close Grip Chin Up
6x3 at BW + 20 lbs (+20 lbs)

Barbell Shoulder Press
6x3 at 85 lbs (+10 lbs)

Wide Grip Lat Pulldown
1x6 at 120 lbs bad form
4x6 at 100 lbs

Dumbbell Chek Press
1x6 at 40 lbs (+5 lbs) bad form
4x6 at 35 lbs (same as last time)

Towel Bicep Curls
3x6 at 35 lbs (+5 lbs) bad form
2x6 at 30 lbs (same as last time)

Upper Body Russian Twist
2x12 at BW
1x12 at 15 lbs (+15 lbs)

Reverse Crunches
3x15 at BW

bosu ball push ups explosive style
2x10

1/2 Marathon Training
3 miles at 26:45 (Race pace run) (8:55)

Good workout today. Could not increase like I would have liked to. I could have pushed myself on some of them but I did not want risk bad form. I decided to add some extra things at the end of the work out. The explosive bosu push ups were fun and a challenge. Suppose to do 12 miles tomorrow but the fear of 5" of snow may shut the town down. We may get to experience "Red Necks on Ice" and for that I fear for my life running on the icy roads. We shall see if I have the nerve to do so.