Colin's 2012 training journal

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ceasom
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Re: Colin's 2012 training journal

#76 Postby ceasom » Sun Feb 26, 2012 10:55 pm

Trying to train hard, Karen. I registered to run the Big Sur marathon as a fundraiser for pediatric cancer research (my daughter is a cancer survivor) at the end of April... gotta get that mileage up :)

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kareno
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Re: Colin's 2012 training journal

#77 Postby kareno » Mon Feb 27, 2012 1:42 am

Wow, congratulations! I'm so happy to hear your daughter is a survivor, not a patient. I didn't know a person could run that far week after week. I mean, what do I know, I'm just doing the Couch to 5K program, but still, I didn't know that. I was proud for being able to run 20 minutes last week, and you're running 20 miles! Hahaha! :D

Anyhow, I just think that's incredible, and I'm so happy for you in all areas!

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Re: Colin's 2012 training journal

#78 Postby ceasom » Tue Feb 28, 2012 12:42 am

Good for you, Karen! You'll be running that 5k before you know it :)

Today was a day off from running - still a little sore from yesterday, but I hit the weights:

Seated leg press - 3 sets x 16 reps @ 255lbs
Prone leg curl - 3 sets x 10 reps @ 70lbs
Seated leg extension - 3 sets x 10 reps @ 110lbs
Standing calf raises - 3 sets x 12 reps @ 275lbs
Seated cable row - 3 sets x 12 reps @ 200lbs
Smith bench press - 3 sets x 12 reps @ 135lbs
Smith incline bench - 3 sets x 12 reps @ 115lbs
Seated shoulder press - 3 sets x 12 reps @ 120lbs
Cable crunches - 3 sets x 30 reps @ 140lbs
Dips - 3 sets x 15 reps @ body weight

I ate a little more today:

Breakfast - rolled oats with almond milk, hemp seeds, raisins. Coffee with rice milk.
Post weights - Plant Fusion shake (first time trying Plant Fusion - loved it!), banana
Lunch - an odd mix of tofu scramble, spaghetti squash, & sauerkraut (it worked - honestly! LOL), green tea
Snack - 2 small bananas & almonds, green tea
dinner - large spring green salad, can of garbanzo beans, black eyed pea & sweet corn relish, green tea, 100 calorie Raw Rev bar, apple
Snack - 3 slices sprouted grain toast & peanut butter, rice milk

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Re: Colin's 2012 training journal

#79 Postby ceasom » Wed Feb 29, 2012 12:57 am

6.75 mile run this morning. Slightly cooler today and breezy, but still blue skies. Ended up with mi;kd shin splints for some reason, but ran the miles in one hour three minutes at a 9:24 overall pace.

Breakfast - rolled oats, almond milk, hemp seeds. Coffee with rice milk.
Post run - SunWarrior protein shake, banana
Lunch - 2 vegan bocca burgers, spaghetti squash, green tea
Snack - banana & almonds, green tea
Snack - apple, green tea
Dinner - green salad, black beans, 100 calorie Raw Rev bar, green tea
Snack - 3 slices sprouted grain toast, warm rice milk.

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Re: Colin's 2012 training journal

#80 Postby ceasom » Wed Feb 29, 2012 11:47 pm

Quick trip to the gym today:

Prone leg curls - 3 sets x 10 reps @ 80lbs
Seated leg extns - 3 sets x 10 reps @ 110lbs
Seated leg press - 3 sets x 16 reps @ 255lbs
Standing calf raises - 3 sets x 12 reps @ 275lbs
Hip adductors - 3 sets x 10 reps @ 120lbs
Hip abductors - 3 sets x 10 reps @ 120lbs
Bicep db incline curls - 3 sets x 10 reps @ 25lbs each arm
Cable tricep extns - 3 sets x 10 reps @ 90lbs
Dips - 3 sets x 15 reps @ body weight
Back extns - 3 sets x 20 reps @ 170lbs

Here's what I ate:
Breakfast - rolled oats with almond milk, chia seeds, hemp seed, dried mulberries. Coffee with rice milk.
Snack - banana & almonds, green tea
Lunch - green salad with red quinoa & black beans, green tea
Snack - apple, banana ^ green tea
Post weights - plant fusion shake with vega WFHO
Dinner - panang curry, steamed veggies, veggie dumplings, water
Snack - 2 slices sprouted grain toast with peanut butter, water

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Re: Colin's 2012 training journal

#81 Postby ceasom » Thu Mar 01, 2012 11:03 pm

Awesome 7 mile run after work this afternoon :) 74 degrees and clear blue skies... perfect for running! I did some speed work, but more of a fartlek run than a schedule interval training session, so I ran fast when I felt like it. Fast pace was an 8 minute mile, overall pace was 9 minute mile. So 7 miles in 62 minutes, 715 calories :)

Here's what I ate today:
Breakfast - rolled oats, chia seed, almond milk. Coffee with rice milk
Snack - banana & almonds, green tea
Lunch - green salad, red quinoa, garbanzo beans, green tea.
Pre run - apple & banana
Post run - vega wfho with Sun Warrior protein shake, 4 whole grain crackers
Dinner - wholewheat pasta, garbanzo beans, asparagus, mushroom pasta sauce, water
Snack - 2 slices sourdough toast, water

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Re: Colin's 2012 training journal

#82 Postby ceasom » Sat Mar 03, 2012 12:05 am

Weight workout today:

Smith bench press - 3 sets x 10 reps @ 145lbs
Smith incline bench - 3 sets x 10 reps @ 125lbs
Cable crunches - 3 sets x 30 reps @ 140lbs
Cable pull downs - 3 sets x 10 reps @ 100lbs
Cable rows - 3 sets x 12 reps @ 200lbs
Seated back extns - 3 sets x 20 reps @ 170lbs
Shoulder press - 3 sets x 12 reps @ 130lbs
Db lateral raises - 3 sets each arm @ 25lbs

Here's what I ate:

Breakfast - millet with almond milk & raisins. Coffee with rice milk.
Snack - banana & almonds, green tea
Lunch - green salad with black beans, green tea
Post weights - plant fusion shake with vega wfho, 100 calorie raw rev bar
Snack - wholewheat crackers, green tea
Dinner - falafel & salad pita, new potatoes, water
Snack - 3 slices sprouted grain toast, water

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Re: Colin's 2012 training journal

#83 Postby ceasom » Sat Mar 03, 2012 10:55 pm

Woohoo! Amazing run today. Last week's crasj and burn was transformed into this week's success for a .... wait for it.... 21 mile run (with a 3 mile hill half way through!) :) Overall pace was 10:20, ran it in 3 hrs 37 minutes, burned 2,224 calories and felt amazing afterwards!!!!!

So happy to have broken the 20 mile marker... now all of a sudden, the marathon (26.2 miles) seems like a real possibility.

Here's what I ate (don't judge the post run indulgence! LOL)
Breakfast - millet with raisins, rice milk, & almond milk. Coffee with rice milk
Pre-run - vega gel
On the run - V8 mango juice 50/50 with water, 6 CarbBoom gels
Post run - SunWarrior chocolate protein shale with Vega One , small bottle of carbonated water, Probar, 2 slices sprouted grain toast.
Snack - apple, green tea
Dinner - panang curry, spring rolls, rice, water
Snack - pretzels, water
Snack - 2 slices sprouted grain toast, warm rice milk

And now to bed... for a well earned rest ;)

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Re: Colin's 2012 training journal

#84 Postby ceasom » Tue Mar 06, 2012 1:04 am

Nice easy day yesterday... 40 minutes of yoga was the extent of my exercise.

Back to the gym today though:

Prone leg curls - 3 sets x 10 reps @ 80lbs
Seated leg extns - 3 sets x 10 reps @ 110lbs
Seated leg press - 3 sets x 16 reps @ 235lbs
Standing calf raises - 3 sets x 12 reps @ 275lbs
Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight
Dips - 3 sets x 15 reps @ body weight
Db chest press - 3 sets x 15 reps @ 80lbs
Incline db press - 3 sets x 12 reps @ 70lbs
Pull downs - 3 sets x 10 reps @ 100lbs
Cable crunches - 3 sets x 30 reps @ 140lbs
Seated shoulder press - 3 sets x 12 reps @ 130lbs

Here's what I ate:
Breakfast - 2 blueberry buckwheat pancakes with banana and strawberries. Coffee with rice milk.
Post weights - vega wfho with sun warrior shake
Lunch - two corn tortillas with pinto beans and spinach, steamed broccoli, green tea. kiwi fruit
Snack - banana and almonds, green tea
Dinner - spring greens salad with tomatoes, radish, strawberries, quinoa, black-bean brownie, green tea
Snack - 4 slices sprouted grain toast with hummus, warm rice milk (hungry!!!!!)

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Re: Colin's 2012 training journal

#85 Postby ceasom » Wed Mar 07, 2012 1:13 am

10 mile hill run at 10:10 pace this morning :) Shin splints have been bothering me all day though.

Here's what I ate:

Breakfast - bulger wheat blueberry pancakes with strawberries and banana. Coffee with rice milk.
Post run - Sun Warrior protein shake, bulger wheat pancake, water
Lunch - stir fry veggies, panang curry sauce, 2 exekiel pitas, green tea
Snack - banana & almonds, green tea, 2oz dark chocolate
Dinner - large spring greens salad with tabbouleh and black beans, green tea, apple
Snack - 12 grain crackers, lentil & potato chips, green tea
Snack - 2 slices sprouted grain toast with peanut butter, water

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Re: Colin's 2012 training journal

#86 Postby ceasom » Thu Mar 08, 2012 8:43 am

Body wisdom.... time to listen to my body and take a couple of rest days. I've been feeling really tired lately, craving carbs, and the shin splints have been bad enough to need icing a couple of times a day. So I think I've been overdoing it a little. Time for recovery...

No workout yesterday or today, but some gentle restorative yoga to promote blood flow and stay supple. Healthy nutrition, protein & wfho shakes, Health Force Earth tea, whole foods... Better to take some down time now and recover than push through it and be injured for the marathon next month.

"Recovery IS training..." so they say...

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Re: Colin's 2012 training journal

#87 Postby ceasom » Sat Mar 10, 2012 9:15 am

Finally felt well enough to hit the gym yesterday, though it was an easy leg & arm workout:

Prone leg curls - 3 sets x 10 reps @ 80lbs
Seated leg extns - 3 sets x 10 reps @ 110lbs
Seated leg press - 3 sets x 16 reps @ 235lbs
Standing calf raises - 3 sets x 12 reps @ 275lbs
Incline bicep curls with db - 3 sets x 10 reps @ 25lbs each arm
Standing cable tricep press - 3 sets x 10 reps @ 90lbs
Cable crunches - 3 sets x 30 reps @ 140lbs

Diet was all over the place with lots of grazing throughout the day...

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Re: Colin's 2012 training journal

#88 Postby ceasom » Sun Mar 11, 2012 11:15 am

Ooops, forgot to post yesterday!

Weights:

Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight
Standing calf raises - 2 sets x 10 reps @ 195lbs
Seated shoulder press - 3 sets x 12 reps @ 120lbs
Db lateral raises - 3 sets x 10 reps @ 25lbs each arm
Db bench press - 3 sets x 10 reps @ 80lbs total
Db incline bench press - 3 sets x 10 reps @ 70lbs total
Dips - 3 sets x 15 reps @ body weight
Db rows 3 sets x 10 reps @ 50lbs each arm

Spoke to a personal trainer who's also a runner - decided to go into maintenance phase for weights in the last 8 weeks run up to the marathon. No point pushing extra weight or trying to increase muscle mass. She suggested dropping from 3 to 4 weight workouts per week to 2 until after the big day, and concentrate on the running instead. Makes sense.

As for the shin splints - seems it's the posterior tibialis and/or the soleus that's causing the issue. Mainly thought to be caused by increasing hill work, mileage, and speed... all of which I'be nee doing these last few weeks! Solution is to rest, ice, stretch calf muscles out, so that's the plan. Will try running again on Tuesday and see how I do.

So I think the new weekly routine will be:

Mon - weights
Tues - run
Wed - run
Thurs - run / yoga
Fri - weights
Sat - run
Sun - rest / yoga

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Re: Colin's 2012 training journal

#89 Postby ceasom » Tue Mar 13, 2012 12:34 am

Nice weight workout today:

Prone leg curl - 3 sets x 10 reps @ 80lbs
Seated leg extns - 3 sets x 10 reps @ 110lbs
Seated leg press - 3 sets x 16 reps @ 235lbs
Standing calf raises - 3 sets x 12 reps @ 275lbs
Seated back extns - 3 sets x 20 reps @ 165lbs
Cable crunch - 3 sets x 30 reps @ 140lbs
Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight
Dips - 3 sets x 15 reps @ body weight
Db front raises - 3 sets x 10 reps each arm @ 25lbs
Smith shoulder shrugs - 3 sets x 10 reps @ 185lbs
Db bench press - 3 sets x 12 reps @ 80lbs total
Incline db bench - 3 sets x 12 reps @ 70lbs total
Db rows - 3 sets x 10 reps each arm @ 50lbs

Here's what I ate:

Breakfast - oats with rice milk & raisins, coffee with rice milk
Post weights - vega wfho with health force protein shake, happy herbivore breakfast muffin
Lunch - tofu scramble with black beans, white tea
Snack - green tea, apple, almonds
Dinner - spring greens salad, garbanzo beans, strawberries, green tea
snack - 12 grain crackers, black bean brownie, green tea
snack - 2 slices sprouted grain toast, rice milk

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kareno
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Re: Colin's 2012 training journal

#90 Postby kareno » Tue Mar 13, 2012 12:31 pm

Hey Colin! I'm back from the Caribbean, so stopping by to check out your journal. Congratulations on the 21 miles!!! WOW!!!! That's incredible.

Hope your shin splints are getting better and that you're feeling great!

Kudos to you!


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