Colin's 2012 training journal

[ceasom]

Today was a quick trip to the YMCA gym for leg & arm work. No running today.

 

Today's workout:

 

Squats - 105lbs 3 sets of 8 reps

Leg extensions - 120lbs 3 sets of 12 reps

Calf raises - 275lbs 3 sets of 12 reps

Hip aductors - 120lbs 3 sets of 12 reps

Hip abductors - 120lbs 3 sets of 12 reps

Leg curls - 80lbs 3 sets of 10 reps

Bicep curls - 2 arm 70lb curl, 3 sets of 8 reps

Tricep extns - 100lbs, 3 sets of 12 reps

Ab crunches on high pulley - 150lbs 3 sets 50 reps

Back extensions - 165lbs, 3 sets 20 reps

 

Breakfast - instant oatmeal

Snack - Raw protein shake (after workout)

Lunch - Yves "roast beef" sandwich on spouted protein bread, small green salad, Vega smoothie

[ceasom]

Today's workout:

 

Chin ups with front leg raises - 2 sets @ 10 reps, 2 sets @ 8 reps

Bench press - 3 sets @ 125lbs x 12 reps

Incline bench - 1 set 95lbs x 12 reps, 1 set 105lbs x12 reps, 1 set 125lbs x 10 reps

Front db raises - 30lbs x 8 reps each arm

Drips - 3 sets x 15 reps

Shoulder press - 3 sets @ 140lbs x 12 reps

Cable crunches - 3 sets @ 150lbs x 50 reps

Lats - 1 set @ 110 lbs x 12 reps, 1 set @ 120lbs x 10 reps, 1 set 130lbs x 8 reps

Back extensions - 3 sets @165lbs x 20 reps

[ceasom]

Happy New Year!

 

Started the New Year off on the right foot (literally!)...

 

7am, 18 mile run along the river path in Vibram Bikilas, in 2 hrs 57 mins, average pace was 9:50, average heart rate was 155. Took a gel every 30 minutes, and Vega Recovery Accelerator when got I got home.

 

Big Sur marathon here I come!

[jungleinthefrunk]

Do you run outside year round out there in AZ?

[ceasom]

Absolutely! Tucson is a great place for outdoor activity for most of the year. It was clear skies, 47 degrees at 7am when I set out and I got to watch the sunrise over the mountains as I ran. It's forecast to be 78 degrees and sunny all day today.. now that's what I call winter! It rarely gets below freezing here.

 

The summers are hot - average is 100 degrees - but the humidity is low since we're in the desert. Summer runs tend to start around 4am or 5am and even then it's already 80 degrees.

[ceasom]

No workout today because it was back to work for a 10 hour shift after 11 days off in a row. Plus I decided to take a rest day after the 18 mile run yesterday.

 

Food was healthy -

 

Breakfast - one serving instant oatmeal, black tea with unsweetened soy milk

Snack - one banana and handful of almonds/sunflower seeds, green tea

Lunch - large green salad (no dressing), cup of garbanzo beans, apple, Vega whole food optimizer shake

Snack - apple, green tea

Dinner - one Gardein scalopini, steamed brussell sprouts, kale, & rainbow chard, glass of water

Snack - 2 slices sprouted grain protein bread ground peanut butter

 

Hoping to get up early to run before work tomorrow.

[ceasom]

Today was a great workout day!

 

6.25 mile run at 5:30am before work, then I hit the weight room on the way home from work. Here's what I did in the weight room:

 

Pull ups with hanging leg raises at body weight - 3 sets x 10 reps

Bench press - 3 sets x 10 reps @ 125lbs

Incline bench - 3 sets x 10 reps @ 105lbs

Dips - 3 sets x 15 reps @ body weight

Seated shoulder press machine - 3 sets x 12 reps @ 140lbs

Smith machine barbell shrugs - 3 sets x 10 reps @ 245lbs

Standing cable pullover - 3 sets x 12 reps @ 110lbs

Cable crunches - 3 sets x 40 reps @ 150lbs

High pulley cable chops - 3 sets x 8 reps each side @ 50lbs

Seated back extensions - 3 sets x 20 reps @ 170lbs

Dumb bell rows - 3 sets x 10 reps each arm @ 50lbs

Planks - 2 sets @ 30 seconds

Side planks - 2 sets @ 30 seconds each side

 

 

Food today was filled with good choices too:

 

Pre-run snack - black tea with soy milk, banana

Post run - oatmeal with quarter cup of raisins and tbsp chia seeds, black tea with soy milk

Snack - apple and handful almonds, green tea

Lunch - large green salad with avacado, baked tofu, cup of quinoa, green tea

Snack - orange, Vega smoothie

Snack - Garden of Life raw protein shake combined with Gen Soy protein shake after weights

Dinner - 2 wholewheat tortillas with pinto beans and chopped tomatoes, glass of water

 

Feel as though I accomplished something today

[robert]

Awesome journal, Colin!

 

Great stuff!

 

Keep it up and have an awesome rest of your week!

 

-Robert

[ceasom]

Thanks for the kind comments, Robert!

 

Here's what I did today:

 

Got up at 5am, out running by 6am for a gentle 5k in the Vibram Bikilas. Average pace of a 10 min. mile. Nothing too strenuous, but felt good to start the day this way.

 

Had a hectic day at work, but here's what I managed to eat today:

 

Didn't eat before heading out for the run but had cup of black tea with soy milk.

Post run breakfast - rolled oats and chia seeds with vanilla hemp milk, another black tea with soy milk

Snack - apple, handful of peanuts, green tea

Lunch - mixed spring greens with cup of red kidney beans, green tea

Didn't get an afternoon snack to due providing 3 hours of training for faculty at work!

Dinner - small baked potato, steamed broccoli, pan-fried sprouted tofu, home-made "chicken" gravy, glass water, blueberries & raspberries for dessert

Snack - 2 slices sprouted grain protein bread with cashew butter, cup almond milk.

 

I'm really enjoying chatting via email with Ellen Jaffe Jones, the mentor Robert hooked me up with. She's such a wealth of knowledge and inspiration. Thanks Robert and Ellen!

[ceasom]

Here's today's workout...

 

Seated leg press - 3 sets x 15 reps @ 255lbs

Prone leg curl - 3 sets x 10 reps @ 80lbs

Seated leg extensions - 3 sets x 10 reps @ 110lbs (should I be using the same weight for the hamstrings as for the quads to even that out?)

Standing calf raises ( toes pointing in, front, out - one set each) - 3 sets x 12 reps @ 275lbs

Hip adbductors - 3 sets x 12 reps @120lbs

Hip adductors - 3 sets x 12 reps @ 120lbs

Goblet db squat - 3 sets x 12 reps @ 40lbs

Cable crunches - 3 sets x 35 reps @ 150lbs

Standing cable tricep extensions - 3 sets x 12 reps @ 100lbs

Two-armed preacher curls - 3 sets x 10 reps @ 70lbs

Front & side planks - 2 sets each for 30 seconds.

 

Somehow I hurt the tendon on the inside of my left elbow - I think I twanged it somehow with the cable chops during the last workout (it felt uncomfortable but didn't hurt per se) but it became pretty sore today by the end of the workout. I took two ibuprofen and I'll rest it for a couple of days.

 

Here's what I ate today:

 

Breakfast - rolled oats with almond milk, tbsp chia seeds, quarter cup raisins. Black tea with soy milk

Weight workout

Post workout snack - Raw protein powder

Lunch - half cup quinoa, chopped veggies (celery, tomato, cucumber, bellpeppers), Vega whole food optimizer

Snack - handful of almonds, apple, packet of wasabi seaweed, green tea

Dinner - home made black eye pea & veggie soup. Steamed kale and rainbow chard, brussell sprouts, and sunflower seeds. Glass of water.

Snack - 2 slices sprouted grain protein bread, peanut butter.

[ceasom]

I intended to do a 6 mile speed interval run this morning and did drag myself out of bed at 4.30am, but that became a 3 mile fartlek run instead... for some reason the Garmin watch decided to forget the workout I had programmed in last night and I only discovered that as I was heading out the door, so.... whatever, it worked out fine and I guess I now have more left in the reserves for Sunday's long run

 

There's a nice 3 mile loop around my neighborhood - all concrete and asphalt though which is a little harder when wearing the Vibrams. There's a one mile "hill" with a couple of hundred feet elevation, but I ran fast up and slowed down on the downside. Fastest pace was a 7 min mile, overall pace for the full 5k was 9 min. Of the total distance, 1 mile was ran at an 8 min pace or faster. So I can live with that for today

 

Here's what I ate:

 

Breakfast - amaranth with almond milk & raisins, black tea with soy milk

3 mile run

Post run snack - apple

Snack - apple, handful almonds, green tea

Lunch - one slice wholewheat sour dough bread, tofurky, veggie relish, chopped tomatoes, green tea

Snack - Vega instant smoothie

Dinner - visit to Sweet Tomatoes/Soup Plantation salad bar for big plate of veggies, baked potato, split pea soup, glass of water

Snack - 2 slices wholewheat sour dough bread with almond butter, glass of water

[ceasom]

I hit the weight room this morning. The elbow tendon is still a little sore so I took it easy, reduced weight but increased reps, cut back on the number of exercises, etc:

 

3 sets pull ups with hanging leg raises x 10 reps @ body weight

Db bench press - 3 sets x 15 reps @ 60lbs total

Db front raises - 3 sets x 15 reps @ 20lbs each arm

Seated cable row - 3 sets x 15 reps @ 150lbs

Cable crunches - 3 sets x 35 reps @ 150lbs

Seated shoulder press - 3 sets x 15 reps @ 100lbs

Seated back extensions - 3 sets x 20 reps @ 170lbs

 

The tendon held up though it became a little sore during the bench press.

 

Here's what I ate today:

 

Breakfast - rolled oats, almond/hemp mikl, raisins, cup black tea with soy milk

Weight workout

Post workout snack - Vega instant smoothie with Raw Protein powder added

Lunch - one Thai spring roll, vegetable Panang curry, glass of water

Snack - Lara bar, handful mixed nuts

Dinner - veggie wrap, french fries, spring green salad, green tea (this was dinner out with my parents at Create Cafe where there are no formal began options on the menu so I did the best I could - well, except the french fries but I'll be doing a long run tomorrow so I can burn those off.... that's my excuse anyway! LOL )

Snack - two slices of sprouted grain toast with almond butter, glass of water

[ceasom]

Well, I did it... I ran 20 miles today in the Vibrams I ran 3 hours straight (18 miles) before I took a walk break, and I only ended up taking the one. I took a CarbBoom gel every 30 minutes, and had an average pace of 10:08 by mile 18. Even with the walk break , my overall pace for the 20 only dropped to 10:15. I drank coconut water and naked juice along the way, so ingested 900 calories but expended 2,180. It felt good, no real fatigue even when I got back home. I did warm ups beforehand and stretches afterwards Feels good to know that I'm preparing well for the marathon that's still 14 weeks away.

 

Here's what I ate today:

 

Breakfast - amaranth with almond milk & dried cranberries, black tea with soy milk

Run - CarbBoom gels, naked juice & cocnut water

Post run snack - Vega recovery protein shake

Lunch - 2 slices sprouted grain bread with Tofurky & cucmber, coffee with soy milk

Snack - apple and handful of almonds, green tea

Dinner - Butternut squash with quinoa & chopped veggies, homemade wholewheat tortilla chips, glass of water

Snack - undecided yet!

[ceasom]

Here's today's workout:

 

Chin ups with hanging leg raises - 3 sets x 10 reps @ body weight

Db bench press - 3 sets x 15 reps @ 70lbs total

Db incline press - 3 sets x 15 reps @ 60lbs total

Front db raises - 3 sets x 10 reps each arm @ 20lbs

Lateral db raises - 3 sets x 10 reps each arm @ 20lbs

Db rows - 3 sets x 10 reps each arm @ 50lbs

Cable crunches - 3 sets x 30 reps @ 150lbs

Dips - 3 sets x 15 reps @ body weight

Db shoulder press - 3 sets x 10 reps @ 60lbs total

Planks - 2 sets @ 30 seconds

Seated back extensions - 3 sets x 20 reps @ 170lbs

 

Here's what I ate today:

 

Breakfast - rolled oats, dried cranberries, tbsp chia seeds, almond milk. Black tea & soy milk.

Workout

Post-workout snack - Vega smoothie with Raw Protein powder

Lunch - Spaghetti squash with quinoa & chopped veggies, an orange, tea with soy milk

Snack - handful almonds, banana, green tea

Dinner - large spring greens salad with cup of garbanzo beans, green tea

Snack - 2 slices sprouted grain bread, peanut butter, cup warm soy milk

[ceasom]

I felt some fatigue those morning bit I think that was more likely down tot he 10pm finish at work last night than the long run on Sunday. Either way, I took it east today..

 

3.2 mile run in 33 minutes, with a 10:25 pace, followed by 30 minutes of yoga - new yoga DVD after Ellen's recommendation: Yoga for athletes.

 

Here's what I ate today:

 

Breakfast - oats, dried cranberries, almond milk. Black tea with soy milk.

Post run snack - banana

Lunch - 2 slices sprouted grain bread with Tofurky, potato/lentil chips, black tea with soy milk

Snack - banana & almonds, green tea

Dinner - large spring green salad with garbanzo beans, apple, green tea

Snack - 2 slices wholewheat sourdough toast with peanut butter, cup soy milk

[ceasom]

Here's today's weight workout. Had to go after work today, so a 3pm workout:

 

Prone leg curls - 3 sets x 10 reps @ 80lbs

Seated leg extensions - 3 sets x 10 reps @ 100lbs

Seated leg press - 3 sets x 15 reps @ 255lbs

Standing calf raises - 3 sets x 12 reps @ 275lbs

Good mornings - 3 sets x 8 reps @ 45lbs

Hip adductors - 3 sets x 12 reps @ 120lbs

Hip abductors - 3 sets x 12 reps @ 120lbs

Cable crunches - 3 sets x 30 reps @ 150lbs

Double arm preacher curls - 3 sets x 8 reps @ 70lbs total

Cable tricep extensions - 3 sets x 12 reps @ 80lbs

Planks - 2 sets @ 30 seconds (forward and sides)

 

Food was good -

 

Breakfast - amaranth with soy milk & chopped dates. Black tea & soy milk

Snack - banana & peanuts, green tea

Lunch - large spring green salad with red kidney beans, green tea

Snack - banana

Post workout snack - Raw Protein powder with Vega Smoothie

Dinner - Spaghetti squash with quinoa & chopped veggies, half cup refried beans, tortilla chips, glass of water

Snack - unsweetened soy yogurt with strawberries & blue berries

[ceasom]

I dragged myself out of bed at 4:30am this morning and I was out running by 5;30am. 6 mile tempo run, overall pace was 9:15, so the middle 4 mile tempo was an average 8:45 pace.

 

Food today:

 

Pre-run snack - banana, black tea with soy milk

Post run breakfast - still experimenting with different pseudograins. Had millet, soy milk, and chopped dates heated up. Black tea with soy milk.

Snack - banana & almonds, green tea

Lunch - large green salad with red kidney beans and dried cranberries, apple, green tea

Dinner - 2 cups great northern beans, daiya cheese, 3 corn taco shells

Snack... to be determined

 

Kinda tired today so I took an afternoon off from the weights. Hoping to get back in the weight room tomorrow. Still thoroughly enjoying working with Ellen Jaffe Jones - she's an awesome coach!

[ceasom]

Thought I'd be brave and post a recent photo to show how the hard work is paying off

[ceasom]

Today was just a fleeting visit to the weight room in between work and a meeting at my daughter's school, but something is better than nothing, right?

 

Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight

Db chest press - 3 sets x 15 reps @ 70lbs total

Dips - 3 sets x 15 reps @ body weight

Seated back extensions - 3 sets x 20 reps @ 170lbs

 

Not as much as I wanted to do but I only had a 30 minute window.

 

Here's what I ate today:

 

Breakfast - soy milk & millet with chopped dates, black tea & soy milk

Snack - banana & peanuts, green tea

Lunch - spring green salad with garbanzo beans & sunflower seeds, green tea

Snack - coconut cream pie lara bar, black tea with soy milk

Dinner - Sweet Tomatoes salad bar, baked potato, green tea

[ceasom]

Well, today's run kicked my butt... 16 mile hill run, 1,614 ft total ascent, 1,638 ft total descent in 2 hrs 48 minutes. Overall pace for the 16 miles was 10:30. I did OK until mile 10, then my energy got zapped, despite the gels every 30 minutes. Still, it's been a few weeks since I ran that hill AND it's only 6 days since I ran 20 miles... that's my excuse anyway

 

Food today:

 

Breakfast - oats, chopped dates, almond milk. Black tea & soy milk.

Post run - Vega smoothie

Lunch - peanuts & banana (should have eaten more but didn't feel up to it), coffee with soy milk

Dinner - huge spring green salad, garbanzo beans, french fries (I know, I know... but it was a treat for the 16 miles, OK? LOL), glass of water

Snack - 2 slices sprouted grain toast, glass of water

[ceasom]

Today was pretty much a down day for some recovery. I think I've worked out for 10 days straight or something like that, so I let myself have 8 hours sleep and an easy start to the day.

 

Breakfast was a cup of coffee with soy milk, a mixture of millet and oats with raisins & soy milk warmed up.

 

Then 45 minutes of "yoga for athletes" dvd (realizing that I'm not as strong as I thought for the poses that are held for a minute or more! So that's something to work on).

 

Snack - banana

Lunch - visit to the local Thai restaurant One spring roll, panang curry, green tea

Snack - home made coconut "lara bar"

Dinner - spinach & tomato salad, sauerkraut, black beans, blueberries/strawberries, glass of water

[ceasom]

I managed to hit the weight room this morning:

 

Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight

Seated shoulder press - 3 sets x 12 reps @ 120lbs

Db bench press - 3 sets x 12 reps @ 80lbs total

Incline db bench press - 3 sets x 15 reps @ 60lbs total

Front db shoulder raises - 3 sets x 12 reps each arm @ 20lbs

Cable crunches - 3 sets x 30 reps @ 150lbs

Seated cable row - 3 sets x 10 reps @ 200lbs

Pull downs - 3 sets x 12 reps @ 90lbs

Dips - 3 sets x 15 reps @ body weight

 

That was followed by two rounds of mini golf with my parents... not exactly cardiom but hey... there was walking involved

 

Here's what I ate today:

 

Breakfast - oats, dried cranberries, chia seeds, rice milk, black tea & soy milk

Post weights snack - Gen Soy shake with Vega smoothie

Lunch - large green salad, tofurky, black tea & rice milk

Snack - banana & peanut butter

Dinner - 3 crispy tacos with beans, lettuce & tomatoes, large green salad, glass of water

Snack - small glass of red wine... not sure what's for munchies yet!

[ceasom]

Today's workout was an easy 6.7 mile run... 9:42 overall pace

 

Here's what I ate today:

 

Breakfast: oats, cranberries, chia seeds, coconut milk, black tea & soy milk

Post run snack - banana

Lunch - steamed kale & spinach, with wild rice, quinoa, and great northern beans, tamari sauce, black tea & soy milk

Snack - banana & almonds, green tea

Dinner - large green salad & red kidney beans, green tea, apple

Snack - 3 slices sprouted grain toast with peanut butter, warm soy milk

[ceasom]

Well, today turned into an unplanned recovery day.... I got out of work late and so didn't have chance to hit the gym before it was time to pick up my daughter from school. Oh well, the best laid plans.... I'm planning on getting up early to run in the morning and I'll try and hot the weight room after work tomorrow because Grandma is on pick-up duty

 

Here's what I ate today:

 

Breakfast - oats, chia seeds, raisins, & almond milk. Black tea & soy milk.

Snack - banana & almonds, green tea

Lunch - large spring greens salad, great northern beans, green tea, apple

Snack - lara bar

Dinner - wild rice, quinoa, mixed mushrooms, steamed kale & spinach, plain soy yogurt with strawberries & blueberries, glass of water

Snack - 2 slices sprouted grain toast, water

[robert]

Nice work! Awesome new pic too! Well done.

 

As usual, I'm liking this consistency in both training and nutrition. Always great to see dedication and commitment producing results.

 

Keep after it! I'll check back again soon to see what you're up to.

 

All the best!