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Colin's 2012 training journal


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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!

 

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

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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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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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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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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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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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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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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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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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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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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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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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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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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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Thanks, Karen! Looks like you had a great time on the cruise

 

I managed to run 6.75 yesterday with only mild pain in the shins, so they're slowly healing. I also ended up running 30 seconds per mile faster than I normally run that route, so I guess the week off from running actually helped

 

Today was a weight day:

 

Prone leg curls - 3 sets x 12 reps @ 70lbs

Seated leg extns - 3 sets x 10 reps @ 110lbs

Seated leg press - 3 sets x 16 reps @ 235lbs

Standing calf raises - 3 sets x 10 reps @ 275lbs

Hip abductors - 3 sets x 12 reps @ 120lbs

Hip adductors - 3 sets x 12 reps @ 120lbs

Cable crunches - 3 sets x 30 reps @ 140lbs

High pulley tricep extns - 3 sets x 10 reps @ 100lbs

Incline db bicep curls - 3 sets x 10 reps each arm @ 25lbs

 

Here's what I ate today:

Breakfast - rolled oats, raisins, with almond milk. Coffee with rice milk.

Snack - apple & almonds, green tea

Lunch - spring green salad, garbanzo beans, mango, green tea

Pre-weights snack - green tea, 12 grain crackers

Post weights - Health Force protein shake with vega wfho

Dinner - Chipotle veggie fajita bowl, 3 small corn tortillas, water

Snack - sprouted grain toast, water

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9 mile hill run after work today - sunny and 82F so it was pretty warm. It was hard going, bu the shin splints did well. It wasn't the best pace in the word at a 10:00 average, but not bad considering I was tired, it was hot, and it was after work.

 

Here's what I ate:

Breakfast - red quinoa, pumpkin & spices, raisins, almond milk. Coffee and rice milk.

Snack - apple, almonds, green tea

Lunch - spring greens, mango, garbanzo beans, green tea, one scoop vegan vanilla ice cream

Snack - 12 grain crackers

Post run - vega wfho & health force protein shake

Dinner - 2 home made black bean burgers, 2 slices sprouted grain bread, water

Snack - 2 slices sprouted grain toast, water

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Good weight workout today:

 

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

Incline db bench - 3 sets x 12 reps @ 70lbs total

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

Dips - 3 sets x 16 reps @ body weight

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

Should shrugs (smith machine) - 3 sets x 15 reps @ 185lbs

Db front raises - 3 sets x 10 reps each arm @ 25lbs

Db lateral raises - 3 sets x 10 reps each arm @ 20lbs

Pull downs - 3 sets x 10 reps @ 100lbs

Upright rows (smith machine) - 3 sets x 8 reps @ 95lbs

Seated back extns - 3 sets x 20 reps @ 165lbs

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

 

 

Here's what I ate:

Breakfast - red quinoa with almond milk & raisins, coffee with rice milk

Snack - apple & almonds, green tea

Lunch - spring green salad with mango, green tea

Post weights - sun warrior protein shake with vega wfho

Dinner - Sweet Tomatoes large salad bar, small baked sweet potato and regular potato, water

Snack - 1oz dark chocolate, 3 slices sprouted grain toast, water

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Thanks for checking in Robert & Karen Doing OK here but my daughter was sick over the weekend and the weather was bad, so... I went 3 days without working out (other than one home yoga session) so I was getting withdrawal symptoms LOL Still, it gave me plenty of time to try new recipes from the Thrive diet - I think the curry chickpea pizza and the buckwheat blueberry pancakes are the favorites so far! I'm also trying to cut out the morning coffee and have green tea instead.

 

At least my daughter is over the stomach flu now, so she went back to school today, which meant I could go run

 

10.45 mile hill run in 1 hr 44 minutes, 9:57 overall pace, 1097 calories burned. 52 degrees, sunny, gentle breeze - perfect! I guess the 3 day rest did me good because I felt energetic for the full run. Good job too because I then had to work 1pm to 10pm!

 

Here's what I ate today (more calories than normal but I was hungry after that run! LOL) :

 

Breakfast - 2 buckwheat blueberry pancakes with fresh kiwi and mango, green tea.

Pre run - 4 dried dates

During run - coconut water "green" juice mixed with plain water 50/50, one carb gel

Post run - Thrive diet chocolate almond smoothie (banana, dates, cocoa nibs, protein powder, ground flaxseed)

Lunch - left over colcannon from St Paddy's day, green tea

Snack - 2 small apples, almonds, Thrive diet energy bar, green tea

Dinner - spring green & kale salad, chickpeas, Sun Warrior protein shake

Snack - Thrive diet veggie crackers, green tea

Snack - 2 slices sprouted grain toast, warm rice milk

 

Hopefully going to hit the weights tomorrow after work!

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Managed to hit the weight room after work today:

 

Pull ups with hanging leg raises - 1 set x 10 reps & 1 set x 8 reps @ body weight

Seated leg extns - 3 sets x 10 reps @ 110lbs

Standing calf raises - 3 sets x 10 reps @ 275lbs

Romanian db deadlift - 3 sets x 10 reps each leg @ 25lbs

Cable crunches - 3 sets x 30 reps @ 140lbs

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

Upright rows - 3 sets x 8 reps @ 90lbs

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

Db incline press - 3 sets x 10 reps @ 70lbs

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

Shoulder shrugs (smith machine) - 3 sets x 15 reps @ 185lbs

 

Here's what I ate:

Breakfast - green tea, rolled oats with goji berries & raisins, almond milk

Snack - Thrive homemade veggie crackers, green tea

Snack - banana & almonds, green tea

Lunch - chickpea curry pizza base with veggies, green tea

Snack - apple

Post weights - homemade "lara bar", sun warrior shale with vega wfho

dinner - kale salad with red kidney beans, blue corn tortilla chips & homemade peach salsa, dessert was a pear & ginger smoothie

 

Pretty healthy day

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Totally forgot to post last night....

 

Did a 6.7 mile run in the morning - was up at 4am and left the house at 5am. 65 minute run, 9:57 pace, 706 calories.

 

Breakfast - 2 buckwheat blueberry pancakes with raspberries & blackberries, green tea

Post run - banana, green tea

Snack - banana, almonds, green tea

Lunch - green salad, red kidney beans, green tea

Snack - 12 grain crackers, half a lara bar, green tea

Dinner - lo mein veggies with fried sprouted tofu, ginger pear smoothie

Snack - wholewheat sour dough toast, water

 

Today is a rest day due to dental appts, work, and life! Weight room tomorrow....

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Quick trip to 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

Upright rows - 3 sets x 8 reps @ 95lbs

Shoulder shrugs (smith machine) - 3 sets x 15 reps @ 185lbs

Db Romanian deadlifts - 3 sets x 10 reps each leg @ 30lbs

Seated leg extns - 3 sets x 10 reps @ 110lbs

Seated leg press - 3 sets x 16 reps @ 235lbs

Standing calf raises - 3 sets x 10 reps @ 275lbs

Low cable row - 3 sets x 12 reps @ 200lbs

Db bench - 3 sets x 12 reps @ 80lbs

Db incline bench - 3 sets x 12 reps @ 70lbs

Seated back extns - 3 sets x 20 reps @ 165lbs

 

Here's what ate:

 

Breakfast - 2 buckwheat blueberry pancakes with mango, coffee with rice milk

Post weights - chocolate almond smoothie with health force chocolate protein powder

Lunch - falafel pita, blue corn tortilla chips with beans, garlic new potatoes, water

Dinner - left over beans & potatoes, water

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19.5 mile run yesterday morning, with hill work after mile 7 Did pretty well, used a variety of gel brands, made Brendan Brazier's ginger ale sports drink with coconut water - that was good! Overall pace wasn't great at 10:41 but that's because I took the hills too fast so slowed down on the way back. Had another runner fall in with me on the way up - thought he was going to pass but he just fell in and started to chat, so I ended up running a little faster than I normally would and with chatting, I burned a little more energy than I normally would have, but it was good.

 

Ate the usual oats with raisins and goji berries before the run, a liter of carbonated water when I got home, a Probar, then a Sun Warrior protein shake with vega wfho.

 

And then my daughter wanted to go swimming.... ! So I sat at the edge of the pool, feet and legs in the water to soothe them.

 

We went out for sinner with my mother-in-law - Thai food! So panang curry and a spring roll.

 

Snack before bed was pretty bog - 3 slices sprouted grain toast, warm, rice milk, 4 garlic & poppy seed crackers.

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