Colin's 2012 training journal

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ceasom
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Re: Colin's 2012 training journal

#121 Postby ceasom » Sun May 06, 2012 5:40 pm

An hour's worth of yoga this morning, primarily concentrating on legs & flexibility, followed by 15 minutes of foam rolling.

Then another trip to the pool today... 60 lengths this time = 1,500 mteres = 0.93 miles in 60 minutes.

Breakfast - muesli with flax milk, coffee with rice milk
Post yoga - SunWarrior protein shake, apple
Post swim - coconut water with apple juice, spelt pretzels
Seem to have forgotten about lunch!
Snack - banana & almonds
Dinner - large green salad I think.... :)

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kareno
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Re: Colin's 2012 training journal

#122 Postby kareno » Sun May 06, 2012 9:45 pm

Well, since I just moved to SoCal this past week, maybe I will have to check out the Big Sur sometime (for the 5K or 9miler, not the marathon!) :D

You sound like such an awesome and fun dad! Bet your daughter loves pool/play time with her papa!

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Re: Colin's 2012 training journal

#123 Postby ceasom » Tue May 08, 2012 9:12 am

Thanks, Karen! We try to have fun along the way :)

Managed to get to the weight room for a decent workout yesterday. I've been taking it easy prior to the marathon so added just a little extra weight yesterday and I could tell!

Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight
Seated shoulder press - 3 sets x 12 reps @ 130lbs
Db front raises - 3 sets x 12 reps each arm @ 20lbs
Db lateral raises - 3 sets x 10 reps each arm @ 25lbs
Db bench press - 3 sets x 12 reps @ 45lbs
Db incline bench - 1 set x 12 reps @ 40lbs, 2 sets x 12 reps @ 30lbs (arm gave way on the first rep of second set of 40lbs so switched to lighter weight)
Low cable row - 3 sets x 12 reps @ 200lbs
Seated back extns - 3 sets x 20 reps @ 170lbs
Cable crunches - 3 sets x 30 reps @ 140lbs

Not sure if I'll get to workout today - annual blood screening this morning (required by work for premium insurance rates!) and then have to be in work early for an 11 hour shift - uugh!

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Re: Colin's 2012 training journal

#124 Postby ceasom » Wed May 09, 2012 10:46 pm

Leg workout today :)

Standing calf raises - 3 sets x 10 reps @ 275lbs
Prone leg curls - 3 sets x 10 reps # 80lbs
Seated leg extns - 3 sets x 10 reps @ 100lbs
Seated leg press - 3 sets x 16 reps @ 235lbs
Hip adductors & hip abductors each - 3 sets x 12 reps @ 110lbs
Cable crunches - 3 sets x 30 reps @ 140lbs
Tricep cable extens - 3 sets x 10 reps @ 90lbs
DB incline bicep curls - 3 sets x 120 reps each at @ 25lbs

Breakfast - oats, chia seed, craisins, coffee with rice milk
Snack - banana & almonds, green tea
Lunch - spring greens, black beans, strawberries, green tea
Snack - 4 dates
Post workout - Sun Warrior protein shake
Dinner - mushroom burger, quinoa, broccoli, small glass red wine
Snack - sprouted grain toast, water

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Re: Colin's 2012 training journal

#125 Postby ceasom » Fri May 11, 2012 5:31 pm

I was going to go running after work yesterday and see how the knee held up, BUT it was 100 degrees and figured that wasn't such a smart idea at 3pm.

Oh well... hit the weight room today instead (gotta love a/c! LOL).

Almost a repeat of Wednesday's workout:

Seated leg press - 3 sets x 20 reps @ 235lbs
Standing calf raises - 3 sets x 12 reps @ 275lbs
Seated leg extns - 3 sets x 10 reps @ 110lbs
Romanian db deadlift - 3 sets x 10 reps @ 60lbs
Hip adductors & hip abductors each - 3 sets x 12 reps @ 110lbs
Cable tricep extns - 3 sets x 10 reps @ 100lbs
Incline db bicep burls - 3 sets x 8 reps each arm @ 30lbs

Upper body weights in the morning, then a run on Sunday :)

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Re: Colin's 2012 training journal

#126 Postby ceasom » Sun May 13, 2012 1:05 pm

Did upper body weights yesterday morning:

Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight
Db bench press - 3 sets x 12 reps @ 90lbs
Incline db bench - 3 sets x 12 reps @ 70lbs
Dips - 3 sets x 16 reps @ body weight
Seated shoulder press - 3 sets x 12 reps @ 130lbs
Db shoulder shrugs - 3 sets x 12 reps @ 80lbs
Db front raises - 3 sets each arm x 10 reps @ 25lbs
Db lateral raises - 3 sets each arm @ 10 reps @ 25lbs
Standing pull downs - 3 sets x 10 reps @ 100lbs
Cable crunches - 3 sets x 30 reps @ 130lbs
Seated back extns - 3 sets x 20 reps @ 170lbs

Then we hit the pool for some family splash time. No serious swimming, just fun :)

Headed out this morning for my first post-marathon run. Did 6 miles, nice and easy, 10:15 pace, 612 calories. I took a couple of walk breaks in there - already 90 degrees by the time I left at 9am. Tiem to start mega early morning runs to avoid the heat now!

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Re: Colin's 2012 training journal

#127 Postby kareno » Tue May 15, 2012 11:08 pm

Gotta love that Arizona heat, hey? How long have you lived there in the desert? Good job on your first post-marathon run! Bet it felt great!

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Re: Colin's 2012 training journal

#128 Postby ceasom » Wed May 16, 2012 12:21 am

Thanks :) I've been here 8 years now. We moved from England in January of 2004. BIG difference in the weather! LOL Give me the desert any day over rain.

Another run this morning - 90 degrees, 6 miles, 62 minutes. The knee is still holding up well, so I think I'm on the mend :)

Did another lower body weight workout yesterday:

Seated leg extns - 3 sets x 20 reps @ 235lbs
Standing calf raises - 3 sets x 12 reps @ 275lbs
Db straight leg deadlifts - 3 sets x 12 reps @ 60lbs
Seated leg extns - 3 sets x 12 reps @ 100lbs
Hip adductors & abductors each - 3 sets x 12 reps @ 100lbs
Cable crunches - 3 sets x 30 reps @ 140lbs
Incline db bicep curls each arm - 3 sets x 10 reps @ 30lbs

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Re: Colin's 2012 training journal

#129 Postby kareno » Wed May 16, 2012 12:42 am

Oh, really? I had no idea y'all are Brits! That's awesome!

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Re: Colin's 2012 training journal

#130 Postby ceasom » Wed May 16, 2012 7:46 pm

Quick weight workout after work today;

Pull ups with hanging leg raises - 1 set x 10 reps, then 2 sets x 8 reps @ body weight
Smith machine bench press - 3 sets x 12 reps @ 125lbs
Smith incline bench - 3 sets x 12 reps @ 105lbs
Smith decline bench - 3 sets x 12 reps @ 125lbs
Db flys - 3 sets x 10 reps @ 60lbs
Cable crunch - 3 sets x 30 reps @ 140lbs
Cable pull downs - 3 sets x 12 reps @ 100lbs
Low cable row - 3 sets x 12 reps @ 200lbs
Seated back extns - 3 sets x 20 reps @ 170lbs

Fairly good on food today:

Breakfast - rolled oats with craisins, chia seed, coconut milk. Coffee with rice milk
Snack - banana & almonds, green tea
Lunch - baked tofu and garbanzo beans with salsa verde, green tea
Post workout - raw protein shake
Dinner - large green salad, water
Snack - probably toast before bed :)

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Re: Colin's 2012 training journal

#131 Postby ceasom » Thu May 17, 2012 10:14 pm

Great 4.65 mile run this morning in a cool 70 degrees... of course, I had ot get up at 4.30am to be able to do that in the cool morning air! LOL 45 min total cardio.

I also hit the weight room after work, primarily just for shoulders:

Shoulder press - 3 sets x 12 reps @ 130lbs
Smith machine shrugs - 3 sets x 12 reps @ 185lbs
Upright rows - 3 sets x 8 reps @ 95lbs
Db lateral raises - 3 sets each arm x 12 reps @ 25lbs
Db front raises - 3 sets each arm x 12 reps @ 25lbs
Db pull overs - 3 sets x 12 reps @ 30lbs
Cable crunches - 3 sets x 30 reps @ 140lbs

Breakfast - coffee with rice milk. Rolled oats, chia seed, craisins, coconut/almond milk
Post run - raw protein shake
Snack - green tea, 2 bananas, raw almond butter
Lunch - green salad, garbanzo beans, baked tofu, green tea
Post weights - raw protein shake
Dinner - green salad, pakoras, dosa, water
Snack - 2 slices Ezekiel toast, water

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Re: Colin's 2012 training journal

#132 Postby ceasom » Fri May 18, 2012 10:30 pm

5K run this morning at 5.30am, nice 70 degrees with light clouds. 28 minutes.

Weight workout:
Straight legged db deadlift - 3 sets x 12 reps @ 60lbs
Seated leg extns - 3 sets x 12 reps @ 110lbs
Seated leg press - 3 sets x 20 reps @ 235lbs
Standing calf raises - 3 sets x 12 reps @ 275lbs
Hip adductors and abductors each - 3 sets x 12 reps @ 110lbs
Bicep db curls - 3 sets x 5 reps @ 35lbs each arm, then 3 sets x 10 reps @ 30lbs each arm
Bicep barbell curl - 3 sets x 10 reps @ 55lbs

Breakfast - oats, chia seed, hemp seed, raisins, soy milk. Coffee with rice milk
Snack - banana & almond butter, green tea
Lunch - green salad, hemp seed, hummus, quinoa, strawberries, green tea
Post weights snack - raw protein shake, banana
Dinner - Gardein tenders, green salad, grapefruit, water
Snack - Ezekiel bread toasted, water

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Re: Colin's 2012 training journal

#133 Postby ceasom » Mon May 21, 2012 1:30 pm

Awesome weight workout today...

Db bicep curls - 3 sets x 10 reps @ 30lbs each arm
Db incline bicep curls - 3 sets x 10 reps @ 30lbs each arm
High pulley cable bicep curl - 3 sets x 15 reps @ 12lbs each arm
Cable push downs - 3 sets x 10 reps @ 100lbs
Db bench tricep extns - 3 sets x 12 reps @ 20lbs each arm
Standing overhead tricep extn - 3 sets x 12 reps @ 12 lbs
Straight leg db deadlifts - 4 sets x 12 reps @ 70lbs
Seated leg extns - 4 sets x 12 reps @ 110lbs
Seated leg press - 4 sets x 20 reps @ 235lbs
Standing calf raises - 4 sets x 10 reps @ 275lbs
Hip adductors and abductors each - 3 sets x 12 reps @ 110lbs

Increased from 3 to 4 sets on most things and added additional arm workouts :)

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Re: Colin's 2012 training journal

#134 Postby ceasom » Tue May 22, 2012 12:51 pm

6 mile run this morning, leaving at 8.30am but man, was it hard! 90 degrees, tired legs from yesterday's workout... 64 minutes, so a slow pace with several walk breaks. Looks like all my runs need to be over before 8am now.

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Re: Colin's 2012 training journal

#135 Postby ceasom » Sat May 26, 2012 1:11 pm

A week of best laid plans...

Wed after work, got to the gym, two exercises in and the phone went saying my daughter was sick at school and I had to go pick her up urgently.

Thursday morning I ran early. 4.5 miles by 6am, but no chance to hit the weights after work because... yup, school pick up duty.

Friday - tried to get to the gym after work, but got out of work late and then didn't have time because of... yup, school pick up duty LOL Oh well, we hit the library after school and signed up for the summer reading program, borrowed some great new books (Running with the Kenyans by Adharanand Finn for me!) and a couple of movies. Spent the rest of the afternoon on Daddy/Daughter time watching E.T. and munching on kettle corn :)

But, had a good workout today and switched up to 4 sets where possible instead of my usual 3 :)
Cable crunches - 4 sets x 30 reps @ 140lbs
Db bench press - 4 sets x 12 reps @ 90lbs total
Db incline bench press - 4 sets x 12 reps @ 70lbs total
Db flys - 4 sets x 12 reps @ 50lbs total
Db lateral raises - 4 sets x 12 reps each arm @ 25lbs
Db front raises - 3 sets x 10 reps each arm @ 20lbs
Smith machine shoulder shrugs - 4 sets x 12 reps @ 185lbs
Smith upright rows - 4 sets x 10 reps @ 95lbs
Seated shoulder press - 4 sets x 12 reps @ 130lbs
Seated back extns - 3 sets x 20 reps @ 170lbs
Low cable rows - 4 sets x 10 reps @ 200lbs
Pull downs - 4 sets x 12 reps @ 100lbs
Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight

Phew! Think that was all.... then helped my daughter do 2 sets of all the circuit room machines before 5 mins on the stepper and 5 mins on an eliptical :)


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