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 Post subject: Re: Colin's 2012 training journal
PostPosted: Mon Apr 02, 2012 2:02 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Hello recovery day! :) Yesterday, I ran 17.5 miles on hills, 1840 calories burned in 3 hours :) I kind of grazed throughout the day to help recover those calories, but ate pretty healthily except for the small microwave chocolate lava cake in a mug ;)

Lazy morning at home today, now to head to work for a 1pm to 10pm shift. Hoping to hit the weights in the morning.


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Wed Apr 04, 2012 8:15 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
I totally spaced on journaling yesterday! Here's what I did with weights:

Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight
DB bench press - 3 sets x 12 reps @ 90lbs
DB incline bench - 3 sets x 12 reps @ 70lbs
Seated shoulder press - 3 sets x 12 reps @ 130lbs
Smith machine shoulder shrugs - 3 sets x 15 reps @ 185lbs
Upright rows - 3 sets x 8 reps @ 95lbs
Cable crunches - 3 sets x 30 reps @ 140lbs
Low cable rows - 3 sets x 200lbs
Seated back extns - 3 sets x 20 reps @ 165lbs

Today I ran 6.75 miles after work on 65 minutes, so overall pace of 9:50. Still struggling with shin splints and trying not to overdo it before the marathon on the 29th.


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Fri Apr 13, 2012 7:53 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Finally! Back to working out after a week's vacation :) Did pretty well on the Make A Wish trip to Florida to eat healthily and keep moving. No workouts as such but lots and walking and swimming, so those count, right? ;)

Weights today after work:

Prone leg curl - 3 sets x 10 reps @ 80lbs
Seated leg extn - 3 sets x 10 reps @ 110lbs
Seated leg extns - 3 sets x 16 reps @ 235lbs
Standing calf raises - 3 sets x 10 reps @ 275lbs
Seated back extns - 3 sets x 20 reps @ 165lbs
Cable crunches - 3 sets x 30 reps @ 140lbs

Short but sweet, but it felt good to get back to the gym :)


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sun Apr 15, 2012 12:04 am 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Managed another weight workout today:

Db bench press - 3 sets x 10 reps @ 80lbs total
Db incline bench - 3 sets x 10 reps @ 70lbs total
Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight
Seated low cable row - 3 sets x 12 reps @ 200lbs
Smith machine shoulder shrugs - 3 sets x 15 reps @ 185lbs
Seated shoulder press - 3 sets x 12 reps @ 120lbs
Db lateral raises - 3 sets x 10 reps each arm @ 20lbs
Cable crunches - 3 sets x 30 reps @ 140lbs

I'll head out for a run tomorrow and see how the shin splints are doing. It's been a week since I last ran and it's only 2 weeks until the marathon. Fingers crossed all goes well!


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sun Apr 15, 2012 9:50 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
16 mile hill run today :) 1 hr 52, slow pace at 10:40 but no shin splints :) Took it easy since it's been 2 weeks since the last long run, did well. Only 2 weeks to the marathon so time to take it easy a little and taper.


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Tue Apr 17, 2012 9:01 am 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Man, I forgot to post yesterday :(

Anyhoo.... with 2 weeks to go to marathon day, I decided to take things really easy until after the race. So here's what I did in the weight room:

Cable crunches - 3 sets x 30 reps @ 140lbs
Seated back extns - 3 sets x 20 reps @ 165lbs
Seated shoulder press - 3 sets x 12 reps @ 120lbs
Low cable row - 3 sets x 12 reps @ 200lbs
Db bench press - 3 sets x 12 reps @ 80lbs
Db incline - 3 sets x 12 reps @ 70lbs
Db lateral raises - 3 sets each arm x 12 reps @ 20lbs

Off for a 10 mile run this morning before heading to work until 10pm....


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Wed Apr 18, 2012 9:48 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Well, I ran yesterday but... I ended up with pain in my left knee and had to walk the last mile of the 10 mile run. Looking up the symptoms, seems I have IT band syndrome. That's a big yikes this close to the marathon!!!! So lots of ibuprofen, lots of icing, massage... and lots of hoping that it goes awya before the 29th.

Other than that, I did some gentle leg exercises at the weight room today:
Leg extns - 3 sets x 10 reps each leg @ 45lbs per leg
Straight leg db deadlift - 3 sets x 8 reps @ 50lbs
Standing calf raises - 3 sets x 10 reps @ 135lbs
Dips - 3 sets x 15 reps @ body weight
Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight
Db front raises - 3 sets x 10 reps per arm @ 20lbs
Hip abductors & hip adductors - 3 sets each exercise x 10 reps @ 110lbs

Now off to massage the IT band!


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sat Apr 21, 2012 11:11 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
One hour weight workout today:

Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight
Seated back extns - 3 sets x 20 reps @ 165lbs
Seated leg extns - 3 sets x 10 reps @ 110lbs
Straight leg db deadlift - 3 sets x 10 reps @ 50lbs
Seated leg press - 3 sets x 16 reps @ 155lbs
Standing calf raises - 3 sets x 12 reps @ 135lbs
Hip abductors & adductors - 3 sets of each x 10 reps @ 100lbs
Low cable row - 3 sets x 10 reps @ 200lbs
Seated shoulder press - 3 sets x 12 reps @ 120lbs
Cable crunches - 3 sets x 30 reps @ 140lbs

Saw the chiropractor yesterday and he thinks the knee issues is related o the pelvic SI joint being displaced. So a quick adjustment and hopefully it's all fixed. Going to try running tomorrow and see how it holds up.

This taper before the marathon is hard - feeling kind of ansi and lost, too much time on my hands, knowing I'm not meant to work out very hard. Funny thing is, the less exercise I do, the less energy I seem to have!


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Tue Apr 24, 2012 9:29 am 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
I tried running on Sunday and the knee held up for the first 3 miles, then started to hurt. By mile 5 I was run/walking and I stopped at 6 before it got any worse. So I'm nervous about the upcoming marathon next weekend. I'm not going to run between now and then and see if that helps, and I think I'm going to try the KT tape today just to 1) see if it helps promote healing at this point, and 2) to test it out anyway prior to the big day. We'll see!

Yesterday was weights:

Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight
Cable crunches - 3 sets x 30 reps @ 140lbs
Seated shoulder press - 3 sets x 12 reps @ 120lbs
Drips - 3 sets x 12 reps @ body weight
Lateral db raises - 3 sets each arm x 20 reps @ 20lbs
Db bench press - 3 sets x 12 reps @ 80lbs
Db incline bench - 3 sets x 12 reps @ 70lbs
Low cable row - 3 sets x 12 reps @ 200lbs

Today is a day off apart from some mild stretching and foam rolling. The taper for the race is killing me already. I seems to have all this extra time on my hands, feeling like I need to work out, and forcing myself to "rest" is hard! It's making me ansi and restless!


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sun Apr 29, 2012 9:09 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
I did it, I did it, I DID IT! Woohoo.... I completed the Big Sur marathon in Monterey, CA today :)

The course is a tough one because it's so hilly, the fog was rolling in, and there was a strong headwind BUT I did it :) It took me 5 hours and 6 minutes on the Garmin, though the official time was 5:13... but it took several minutes to even get across the start line once the gun was fired.

I took a gel and a one minute walk break every 20 minutes and that seemed to be a winning formula. I'd have liked to have ran the course at least 45 minutes quicker, but with the knee injury and the headwind, I think I did Ok for a first marathon. The left knee held up with ibuprofen AND Tylenol, and having it strapped up with KT Tape.

So... 26.2 miles, 2629 calories, and a very sore knee later and I got my finisher's medal :) Now for a few days off and then it's back to the weight room and start working hard on those muscles!


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Mon Apr 30, 2012 5:40 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 709
YAAAAAAAAAAAAAAAAAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I'm so proud of you, Colin! Way to keep after it and go for it! You have every reason to be proud of yourself and feel AMAZING!

So, I'm just curious... how many gels did you have to carry with you?

Awesome! Do you plan to do another one?


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Tue May 01, 2012 9:03 am 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Thanks! :) I carried 12 Vega gels and two packets of Cliff shot blocks. I had one Shot block packet and 2 gels left. I took my own bottles to drink from and drank coconut water with fruit juice.

Now if only that knee would stop hurting ;)

I think I'd do another marathon, though the halves look more enticing at this point. Marathon training is hard and very time intensive (4 hour training runs and between 30 and 40 miles per week). So I might do halves for a while, but I wouldn't rule out another full marathon.... I'd definitely do Big Sur again. Check out the video tour of the course here: http://www.bsim.org/Photos_Media___More ... _Video.htm

Thanks again for cheering me on :)


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sat May 05, 2012 12:55 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 709
I was just wondering how obnoxious it feels to run while carrying all that stuff?

Looks beautiful!

So, where does your training go from here?


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sat May 05, 2012 2:05 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Carrying the gels wasn't too bad, but I've been used to doing that on the training runs. I have an elasticated running belt with an expandable pocket. I can also fit 2 gels into the pockets on each of my hand held running bottles. Vega gel packets are considerably larger than other brands (like PowerBar) so they take up more room, but they're worth it - I think the coconut oil makes a huge difference to endurance.

Plus they has GU at two stations along the marathon course, and I drank coconut water with juice, so I got more calories that way too.

The course is amazing - such beautiful views! You know, they do a 5k and a 9 miler.... might be worth a look at ;)

As for where the training goes next... good question. I was convinced before the marathon that after I'd ran it, I would drop to half marathons since the marathon training is hard. But I was (and still am!) on such a high after the race that i want to run another one :) I think my next one will be the Sedona marathon in northern AZ, so it's only a hour drive away compared to 14, and we know Sedona pretty well - equally amazing views of high desert red rocks!

I might look at a half marathon in town in November. I don't want my long runs to drop much below 14 to 16 miles.

In the meantime, I'll return to concentrating on weights, especially for the summer here in Tucson,AZ where it's regularly 110F in the shade. So I plan to hit the weight room 4 days a week and work primarily on toning and gaining lean definition rather than bulk. I want to work the whole body but I'll fine tune exercises that will strengthen the muscles I need for distance running.

I also want to pick up the yoga for athletes to keep the muscles flexible, and I'll continue with the foam roller - which is awesome! I was pleasantly surprised how effective it is.

Speaking of weights, I actually went and worked out today - felt good! :)

Pulls ups with hanging leg raises - 2 sets x 8 reps @ body weight
Db bench press - 3 sets x 12 reps @ 80lbs total
Db incline bench - 3 sets x 12 reps @ 70lbs total
Db shoulder shrugs - 3 sets x 8 reps @ 80lbs
Db lateral raises - 3 sets x 12 reps each arm @ 20lbs
Db front raises - 3 sets x 10 reps each arm @ 20lbs
Seated shoulder press - 3 sets x 12 reps @ 120lbs
Seated leg press - 3 sets x 16 reps @ 235lbs
Standing calf raises - 3 sets x 12 reps @ 195lbs
Seated leg extns - 3 sets x 10 reps @ 90lbs
Prone leg curls - 3 sets x 10 reps @ 80lbs
Hip adductors & hip abductors - each 3 sets x 10 reps @ 110lbs
Cable crunches - 3 sets x 30 reps @ 140lbs
Low cable row - 3 sets x 10 reps @ 160lbs
Seated back extns - 3 sets x 20 reps @ 165lbs

Phew! I think that was it... took around 2 hours, but it sure felt good :)

Back to healthy eating too:

Breakfast - coffee with rice milk, muesli with flax milk
Post weights - hemp protein shake
Lunch - brown rice with black beans, mixed berries

That's as far as I got with food today :) We're planning on having family swim time this afternoon and Mexican food for dinner.


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sat May 05, 2012 10:15 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
50 lengths of the pool this afternoon = 1.25km = 0.77 miles in 45 minutes :) I haven't swam that far in a long time! Nice afternoon at the pool as a family - some swim time and some splash & fun time.


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