kareno Posted March 26, 2012 Share Posted March 26, 2012 Wow! Impressive, Colin! Glad your little girl is feeling better, too. Link to comment Share on other sites More sharing options...
ceasom Posted March 27, 2012 Author Share Posted March 27, 2012 Still tired after the run yesterday, so a somewhat short weight workout today... Db bench press - 3 sets x 12 reps @ 80lbsIncline db bench - 3 sets x 12 reps @ 70lbsSeated shoulder press - 3 sets x 12 reps @ 120lbsSeated low cable row - 3 sets x 12 reps @ 200lbsCable crunches - 3 sets x 30 reps @ 140lbsSeated back extns - 3 sets x 20 reps @ 165lbsShoulder shrugs - smith machine - 3 sets x 15 reps @ 185lbs Breakfast - oats with goji berries, raisins, & almond milk, green teaPost weights - sun warrior protein shakeLunch - Beyond Bread: hummus & salad sandwich, bag kettle chips, waterSnack - banana with almonds & walnuts, green teaDinner - quinoa & green salad, green teaSnack - wholewheat sourdough toast, warm rice milk Link to comment Share on other sites More sharing options...
ceasom Posted March 29, 2012 Author Share Posted March 29, 2012 Didn't get to work out yesterday thanks to a 12 hour shift at work. But, I was up early an out running this morning before sunrise. 5.2 miles was all due to the shin splints creeping back in Overall pace was 8:57. Breakfast pre-run - coffee with soy creamer, bananaPost run - rolled oats, goji berries, raisins, sunflower milk, chia seedSnack - banana & walnuts, green teaLunch - green salad with garbanzo beans, strawberries, green teaSnack - Thrive energy bar, black tea with soy milkDinner - spaghetti with white bean sauce, watersnack - wholewheat sourdough toast, water Link to comment Share on other sites More sharing options...
ceasom Posted March 31, 2012 Author Share Posted March 31, 2012 Tough week to try and get workouts in this week... lots of extra time put in at work meant no time for the gym Hoping to go run tomorrow. Link to comment Share on other sites More sharing options...
ceasom Posted April 1, 2012 Author Share Posted April 1, 2012 Yey, at last! I got to work out today Cycled to and from the gym (so 8 mile total bike ride), hit the weights while there: Cable crunches - 3 sets x 30 reps @ 140lbsProne leg curl - 3 sets x 10 reps @ 80lbsSeated leg extns - 3 sets x 10 reps @ 110lbsSeated leg press - 3 sets x 16 reps @ 235lbsStanding calf raises - 3 sets x 12 reps @ 135lbsHip adductors - 3 sets x 10 reps @ 120lbsHip abductrors - 3 sets x 10 reps @ 120lbsSeated back extns - 3 sets x 20 reps @ 170lbsDb lateral raises - 3 sets each arm x 10 reps @ 20lbsDb bench press - 3 sets x 12 reps @ 90lbs totalDb incline bench press - 3 sets x 12 reps @ 70lbs totalLow cable pulley row - 3 sets x 12 reps @ 200lbsShoulder press - 2 sets x 12 reps @ 130lbsPull downs - 3 sets x 10 reps @ 100lbsDips - 3 sets x 15 reps @ body weight Phew! Felt good to flex those muscles again Food today:Breakfast - 2 buckwheat raspberry pancakes, coffee with soy crreamerPost weights - 4 dates, sun warrior shakeLunch - 2 small Trader Joe's spinach pizzas with daiya cheese, carbonated waterSnack - coffee with rice milk, apple & almondsDinner - large kale salad, gardein tenders, light beer, 2 pizza breadsticks, individual homemade chocolate lava cake Tomorrow... running up that hill again! Link to comment Share on other sites More sharing options...
ceasom Posted April 2, 2012 Author Share Posted April 2, 2012 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. Link to comment Share on other sites More sharing options...
ceasom Posted April 5, 2012 Author Share Posted April 5, 2012 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 weightDB bench press - 3 sets x 12 reps @ 90lbsDB incline bench - 3 sets x 12 reps @ 70lbsSeated shoulder press - 3 sets x 12 reps @ 130lbsSmith machine shoulder shrugs - 3 sets x 15 reps @ 185lbsUpright rows - 3 sets x 8 reps @ 95lbsCable crunches - 3 sets x 30 reps @ 140lbsLow cable rows - 3 sets x 200lbsSeated 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. Link to comment Share on other sites More sharing options...
ceasom Posted April 14, 2012 Author Share Posted April 14, 2012 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 @ 80lbsSeated leg extn - 3 sets x 10 reps @ 110lbsSeated leg extns - 3 sets x 16 reps @ 235lbsStanding calf raises - 3 sets x 10 reps @ 275lbsSeated back extns - 3 sets x 20 reps @ 165lbsCable crunches - 3 sets x 30 reps @ 140lbs Short but sweet, but it felt good to get back to the gym Link to comment Share on other sites More sharing options...
ceasom Posted April 15, 2012 Author Share Posted April 15, 2012 Managed another weight workout today: Db bench press - 3 sets x 10 reps @ 80lbs totalDb incline bench - 3 sets x 10 reps @ 70lbs totalPull ups with hanging leg raises - 3 sets x 8 reps @ body weightSeated low cable row - 3 sets x 12 reps @ 200lbsSmith machine shoulder shrugs - 3 sets x 15 reps @ 185lbsSeated shoulder press - 3 sets x 12 reps @ 120lbsDb lateral raises - 3 sets x 10 reps each arm @ 20lbsCable 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! Link to comment Share on other sites More sharing options...
ceasom Posted April 16, 2012 Author Share Posted April 16, 2012 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. Link to comment Share on other sites More sharing options...
ceasom Posted April 17, 2012 Author Share Posted April 17, 2012 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 @ 140lbsSeated back extns - 3 sets x 20 reps @ 165lbsSeated shoulder press - 3 sets x 12 reps @ 120lbsLow cable row - 3 sets x 12 reps @ 200lbsDb bench press - 3 sets x 12 reps @ 80lbsDb incline - 3 sets x 12 reps @ 70lbsDb lateral raises - 3 sets each arm x 12 reps @ 20lbs Off for a 10 mile run this morning before heading to work until 10pm.... Link to comment Share on other sites More sharing options...
ceasom Posted April 19, 2012 Author Share Posted April 19, 2012 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 legStraight leg db deadlift - 3 sets x 8 reps @ 50lbsStanding calf raises - 3 sets x 10 reps @ 135lbsDips - 3 sets x 15 reps @ body weightPull ups with hanging leg raises - 3 sets x 8 reps @ body weightDb 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! Link to comment Share on other sites More sharing options...
ceasom Posted April 22, 2012 Author Share Posted April 22, 2012 One hour weight workout today: Pull ups with hanging leg raises - 3 sets x 8 reps @ body weightSeated back extns - 3 sets x 20 reps @ 165lbsSeated leg extns - 3 sets x 10 reps @ 110lbsStraight leg db deadlift - 3 sets x 10 reps @ 50lbsSeated leg press - 3 sets x 16 reps @ 155lbsStanding calf raises - 3 sets x 12 reps @ 135lbsHip abductors & adductors - 3 sets of each x 10 reps @ 100lbsLow cable row - 3 sets x 10 reps @ 200lbsSeated shoulder press - 3 sets x 12 reps @ 120lbsCable 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! Link to comment Share on other sites More sharing options...
ceasom Posted April 24, 2012 Author Share Posted April 24, 2012 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 weightCable crunches - 3 sets x 30 reps @ 140lbsSeated shoulder press - 3 sets x 12 reps @ 120lbsDrips - 3 sets x 12 reps @ body weightLateral db raises - 3 sets each arm x 20 reps @ 20lbsDb bench press - 3 sets x 12 reps @ 80lbsDb incline bench - 3 sets x 12 reps @ 70lbsLow 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! Link to comment Share on other sites More sharing options...
ceasom Posted April 30, 2012 Author Share Posted April 30, 2012 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! Link to comment Share on other sites More sharing options...
kareno Posted April 30, 2012 Share Posted April 30, 2012 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? Link to comment Share on other sites More sharing options...
ceasom Posted May 1, 2012 Author Share Posted May 1, 2012 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/Marathon_Tour_Video.htm Thanks again for cheering me on Link to comment Share on other sites More sharing options...
kareno Posted May 5, 2012 Share Posted May 5, 2012 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? Link to comment Share on other sites More sharing options...
ceasom Posted May 5, 2012 Author Share Posted May 5, 2012 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 weightDb bench press - 3 sets x 12 reps @ 80lbs totalDb incline bench - 3 sets x 12 reps @ 70lbs totalDb shoulder shrugs - 3 sets x 8 reps @ 80lbsDb lateral raises - 3 sets x 12 reps each arm @ 20lbsDb front raises - 3 sets x 10 reps each arm @ 20lbsSeated shoulder press - 3 sets x 12 reps @ 120lbsSeated leg press - 3 sets x 16 reps @ 235lbsStanding calf raises - 3 sets x 12 reps @ 195lbsSeated leg extns - 3 sets x 10 reps @ 90lbsProne leg curls - 3 sets x 10 reps @ 80lbsHip adductors & hip abductors - each 3 sets x 10 reps @ 110lbsCable crunches - 3 sets x 30 reps @ 140lbsLow cable row - 3 sets x 10 reps @ 160lbsSeated 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 milkPost weights - hemp protein shakeLunch - 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. Link to comment Share on other sites More sharing options...
ceasom Posted May 6, 2012 Author Share Posted May 6, 2012 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. Link to comment Share on other sites More sharing options...
ceasom Posted May 6, 2012 Author Share Posted May 6, 2012 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 milkPost yoga - SunWarrior protein shake, applePost swim - coconut water with apple juice, spelt pretzelsSeem to have forgotten about lunch!Snack - banana & almondsDinner - large green salad I think.... Link to comment Share on other sites More sharing options...
kareno Posted May 7, 2012 Share Posted May 7, 2012 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!) You sound like such an awesome and fun dad! Bet your daughter loves pool/play time with her papa! Link to comment Share on other sites More sharing options...
ceasom Posted May 8, 2012 Author Share Posted May 8, 2012 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 weightSeated shoulder press - 3 sets x 12 reps @ 130lbsDb front raises - 3 sets x 12 reps each arm @ 20lbsDb lateral raises - 3 sets x 10 reps each arm @ 25lbsDb bench press - 3 sets x 12 reps @ 45lbsDb 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 @ 200lbsSeated back extns - 3 sets x 20 reps @ 170lbsCable 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! Link to comment Share on other sites More sharing options...
ceasom Posted May 10, 2012 Author Share Posted May 10, 2012 Leg workout today Standing calf raises - 3 sets x 10 reps @ 275lbsProne leg curls - 3 sets x 10 reps # 80lbsSeated leg extns - 3 sets x 10 reps @ 100lbsSeated leg press - 3 sets x 16 reps @ 235lbsHip adductors & hip abductors each - 3 sets x 12 reps @ 110lbsCable crunches - 3 sets x 30 reps @ 140lbsTricep cable extens - 3 sets x 10 reps @ 90lbsDB incline bicep curls - 3 sets x 120 reps each at @ 25lbs Breakfast - oats, chia seed, craisins, coffee with rice milkSnack - banana & almonds, green teaLunch - spring greens, black beans, strawberries, green teaSnack - 4 datesPost workout - Sun Warrior protein shakeDinner - mushroom burger, quinoa, broccoli, small glass red wineSnack - sprouted grain toast, water Link to comment Share on other sites More sharing options...
ceasom Posted May 11, 2012 Author Share Posted May 11, 2012 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 @ 235lbsStanding calf raises - 3 sets x 12 reps @ 275lbsSeated leg extns - 3 sets x 10 reps @ 110lbsRomanian db deadlift - 3 sets x 10 reps @ 60lbsHip adductors & hip abductors each - 3 sets x 12 reps @ 110lbsCable tricep extns - 3 sets x 10 reps @ 100lbsIncline db bicep burls - 3 sets x 8 reps each arm @ 30lbs Upper body weights in the morning, then a run on Sunday Link to comment Share on other sites More sharing options...
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