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Colin's 2012 training journal


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Still tired after the run yesterday, so a somewhat short weight workout today...

 

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

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

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

Seated low cable row - 3 sets x 12 reps @ 200lbs

Cable crunches - 3 sets x 30 reps @ 140lbs

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

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

 

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

Post weights - sun warrior protein shake

Lunch - Beyond Bread: hummus & salad sandwich, bag kettle chips, water

Snack - banana with almonds & walnuts, green tea

Dinner - quinoa & green salad, green tea

Snack - wholewheat sourdough toast, warm rice milk

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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, banana

Post run - rolled oats, goji berries, raisins, sunflower milk, chia seed

Snack - banana & walnuts, green tea

Lunch - green salad with garbanzo beans, strawberries, green tea

Snack - Thrive energy bar, black tea with soy milk

Dinner - spaghetti with white bean sauce, water

snack - wholewheat sourdough toast, water

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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 @ 140lbs

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 @ 135lbs

Hip adductors - 3 sets x 10 reps @ 120lbs

Hip abductrors - 3 sets x 10 reps @ 120lbs

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

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

Db bench press - 3 sets x 12 reps @ 90lbs total

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

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

Shoulder press - 2 sets x 12 reps @ 130lbs

Pull downs - 3 sets x 10 reps @ 100lbs

Dips - 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 crreamer

Post weights - 4 dates, sun warrior shake

Lunch - 2 small Trader Joe's spinach pizzas with daiya cheese, carbonated water

Snack - coffee with rice milk, apple & almonds

Dinner - large kale salad, gardein tenders, light beer, 2 pizza breadsticks, individual homemade chocolate lava cake

 

Tomorrow... running up that hill again!

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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.

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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 weight

DB bench press - 3 sets x 12 reps @ 90lbs

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

Seated shoulder press - 3 sets x 12 reps @ 130lbs

Smith machine shoulder shrugs - 3 sets x 15 reps @ 185lbs

Upright rows - 3 sets x 8 reps @ 95lbs

Cable crunches - 3 sets x 30 reps @ 140lbs

Low cable rows - 3 sets x 200lbs

Seated 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.

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  • 2 weeks later...

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 @ 80lbs

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

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

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

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

Cable crunches - 3 sets x 30 reps @ 140lbs

 

Short but sweet, but it felt good to get back to the gym

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Managed another weight workout today:

 

Db bench press - 3 sets x 10 reps @ 80lbs total

Db incline bench - 3 sets x 10 reps @ 70lbs total

Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight

Seated low cable row - 3 sets x 12 reps @ 200lbs

Smith machine shoulder shrugs - 3 sets x 15 reps @ 185lbs

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

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

Cable 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!

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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.

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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 @ 140lbs

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

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

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

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

Db incline - 3 sets x 12 reps @ 70lbs

Db lateral raises - 3 sets each arm x 12 reps @ 20lbs

 

Off for a 10 mile run this morning before heading to work until 10pm....

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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 leg

Straight leg db deadlift - 3 sets x 8 reps @ 50lbs

Standing calf raises - 3 sets x 10 reps @ 135lbs

Dips - 3 sets x 15 reps @ body weight

Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight

Db 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!

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One hour weight workout today:

 

Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight

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

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

Straight leg db deadlift - 3 sets x 10 reps @ 50lbs

Seated leg press - 3 sets x 16 reps @ 155lbs

Standing calf raises - 3 sets x 12 reps @ 135lbs

Hip abductors & adductors - 3 sets of each x 10 reps @ 100lbs

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

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

Cable 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!

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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 weight

Cable crunches - 3 sets x 30 reps @ 140lbs

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

Drips - 3 sets x 12 reps @ body weight

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

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

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

Low 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!

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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!

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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?

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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

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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 weight

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

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

Db shoulder shrugs - 3 sets x 8 reps @ 80lbs

Db lateral raises - 3 sets x 12 reps each arm @ 20lbs

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

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

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

Standing calf raises - 3 sets x 12 reps @ 195lbs

Seated leg extns - 3 sets x 10 reps @ 90lbs

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

Hip adductors & hip abductors - each 3 sets x 10 reps @ 110lbs

Cable crunches - 3 sets x 30 reps @ 140lbs

Low cable row - 3 sets x 10 reps @ 160lbs

Seated 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 milk

Post weights - hemp protein shake

Lunch - 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.

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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.

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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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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!

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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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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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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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