_tim's Log
- Thread starter _tim
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_tim
Well-Known Member
The news on the thumb is maddening - nothing's broken, but the joint is "stressed". I've been told to rest it for at least another week. I also tore up my knee playing with my kids, so that took me out of the running game for a few days. Fun stuff, right? Thankfully I started logging miles again yesterday, and with just a couple more weeks until the race I need the progress to start up again.
I'm going to try and hit the gym to re-start Wendler on next Monday. We'll see how it goes.
I'm going to try and hit the gym to re-start Wendler on next Monday. We'll see how it goes.
_tim
Well-Known Member
I told myself that I wouldn't post another non-workout entry to the log - hence the hiatus this week.
First, the workout, if you can call it that...
Cable Rows: 2 x 15, 8 x 10 @ 110
I pulled my back (the same muscle that has taken me away from training in the past). The only thing that I've found that makes it better is by increasing blood flow to the area. How'd I do it, you ask? Running. Yes - running.
I write that for no other reason than to put a big old spotlight on my stupidity. I've said over and over and over that if I don't train, I hurt and/or I get hurt. The past several weeks have been more consumed by running than anything else; the race is a week from this Sunday (5/16). Next week too will likely be consumed mostly by running. After that, come hell or high water, I will be back in the gym. I'm not settling for another setback like this, when I know how to prevent it in the first place.
:angry: ummmmm.... what happened to the emoticons?
First, the workout, if you can call it that...
Cable Rows: 2 x 15, 8 x 10 @ 110
I pulled my back (the same muscle that has taken me away from training in the past). The only thing that I've found that makes it better is by increasing blood flow to the area. How'd I do it, you ask? Running. Yes - running.
I write that for no other reason than to put a big old spotlight on my stupidity. I've said over and over and over that if I don't train, I hurt and/or I get hurt. The past several weeks have been more consumed by running than anything else; the race is a week from this Sunday (5/16). Next week too will likely be consumed mostly by running. After that, come hell or high water, I will be back in the gym. I'm not settling for another setback like this, when I know how to prevent it in the first place.
:angry: ummmmm.... what happened to the emoticons?
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_tim
Well-Known Member
I wasn't going to log this, but what the heck. This is my final week of prepping for my 10K this Sunday. So - maybe at some point this will help someone.
I'll be running outside in the morning and on my treadmill at night unless otherwise noted. Distances are being calculated using MapMyRun.com for outside runs.
Today, Morning Run: 2.06 miles, total time 20:00.
It was damn cold (31 degrees). I'm guessing I ran a pace of about an 8:45 mile; the last .06 was CD - a slowish walk.
I'm still trying to establish a pace that I feel comfortable with that becomes sort of automatic. One thing I've struggled with to this point is not regulating my speed correctly and pushing too hard, too quick. While that's great in some cases, it's not for the type of run I'm doing. Now mind you, in no way is 6.2 miles a big distance. I'm not a runner - which calls into question why I'm doing this in the first place.
On that - I have absolutely no idea. I truthfully just want to get back in the gym and do my thing. I'm sorta jealous of you lads as I read your logs. And yes, I do realize that that's pathetic.
I'll be running outside in the morning and on my treadmill at night unless otherwise noted. Distances are being calculated using MapMyRun.com for outside runs.
Today, Morning Run: 2.06 miles, total time 20:00.
It was damn cold (31 degrees). I'm guessing I ran a pace of about an 8:45 mile; the last .06 was CD - a slowish walk.
I'm still trying to establish a pace that I feel comfortable with that becomes sort of automatic. One thing I've struggled with to this point is not regulating my speed correctly and pushing too hard, too quick. While that's great in some cases, it's not for the type of run I'm doing. Now mind you, in no way is 6.2 miles a big distance. I'm not a runner - which calls into question why I'm doing this in the first place.
On that - I have absolutely no idea. I truthfully just want to get back in the gym and do my thing. I'm sorta jealous of you lads as I read your logs. And yes, I do realize that that's pathetic.
_tim
Well-Known Member
Another running update...
(Outside) Morning Run: 4.15 miles (minimum), total time 45:00.
If you can believe it, I got lost in my own neighborhood - so even though I mapped it all out using http://www.mapmyrun.com, there was one period where I went around the same block at least twice, and likely added another quarter mile or so to the overall distance. So - part of the 45:00 was figuring out where in the heck I was. I don't really have a clue as to mile pace, but am proud of the 45:00 cardio time outside; my endurance is improving.
This has been a very hectic week thus far work-wise. Finding time in the evenings to run is impossible.
(Outside) Morning Run: 4.15 miles (minimum), total time 45:00.
If you can believe it, I got lost in my own neighborhood - so even though I mapped it all out using http://www.mapmyrun.com, there was one period where I went around the same block at least twice, and likely added another quarter mile or so to the overall distance. So - part of the 45:00 was figuring out where in the heck I was. I don't really have a clue as to mile pace, but am proud of the 45:00 cardio time outside; my endurance is improving.
This has been a very hectic week thus far work-wise. Finding time in the evenings to run is impossible.
electric
HST Expert
Hey tim, what is your target time for the 10k?
Btw, all the best with that!
_tim
Well-Known Member
Hey electric - the goal is to finish under an hour. That would be a sub-10:00 mile average, and that honestly is my sole goal for this mess. Thanks for your kind words!
I honestly just can't wait to have this behind me; a buddy of mine claims that runners get a "runner's high" at some point. I haven't hit that at any point in my training, so I sorta think it's bunk.
These last few days before the race are rest days. I'm doing yoga daily to try and get my head right and at the same time stretch my legs, back and core. In the end, this is a mental game more than anything else.
_tim
Well-Known Member
The race is in the books! I won't have an official time until later on this week, but I'm guessing I came in sometime around the 1:01 or 1:02, which would just below a 10:00 mile average. It's hard to tell, as the field was very big, and I didn't get up to the official start time area until at least a minute or two after the start of the race. When I finished, the official clock was at 1:03. So - I think I was close to my goal for the race. For my first ever attempt at such a feat, I'm happy.
Next week, I'll be resuming what I love best... Strength training. Not sure how much I lost with all the focus being on running for the past few weeks, but I'll find out.
Next week, I'll be resuming what I love best... Strength training. Not sure how much I lost with all the focus being on running for the past few weeks, but I'll find out.
Congrats Tim. Great that you accomplished what you set out to do.
I have yet to be brave enough to sign up for a 10k although there is a half-marathon in my home town at the end of this month (just over 21k) that I could enter. I think that would be pretty foolhardy though and might put me off ever trying again.
I'd be interested to hear how you fared physically? Which parts ached/hurt the most both during the run and the following day?
I have yet to be brave enough to sign up for a 10k although there is a half-marathon in my home town at the end of this month (just over 21k) that I could enter. I think that would be pretty foolhardy though and might put me off ever trying again.
I'd be interested to hear how you fared physically? Which parts ached/hurt the most both during the run and the following day?
_tim
Well-Known Member
Thanks Lol! To answer your question - during the race, my ankles hurt, but that was due to the terrain. It was a very crowed race, and at times I left the asphalt to get around someone. At times, the surface was grass, stones, or broken asphalt, so my ankles took something of a beating. Immediately after I finished the race, my knees hurt, and that continued through the day yesterday. The other constant post-race was my feet; they felt bruised last night, and that continues today. My knees don't hurt as bad, but they feel fatigued today. Otherwise, I feel pretty good.
I have an update as to my official time....... 58:43! That's a 9:42/mile average. I am very happy about that.
In other news, a re-start to my Wendler cycle...
Bench: 170, 180 x 5; 190 x 8
The reps were not paused. In my excitement to get back onto a bench, I completely forgot.
Repetition (Bench): 5 x 10 @ 140
I still refuse to put less than a plate on the bar.
Cable Row: 5 x 10 @ 120
Bench Abs (triple reps): 140 x 10, 8
For those who haven't seen these logged before - a "triple rep" is really three movements that are counted as one. In this case, my legs lowering from a pike straight down, to the right and then to the left was considered one rep. An example of this exercise can be seen here: http://www.amazingabdominals.com/ab_articles/bench_leg_raises/bench-press-leg-raises.wmv
I don't do mine in a rack or on the floor; I do 'em on a bench. It hits a ton more stabilizers, and when you dip your legs to the sides to hit your obliques, you can go lower than parallel for a nice hyper extension.
Good to be back.
_tim
Well-Known Member
Off Day...
Running (treadmill): 6.5 MPH, 2.0 miles
Doing what I can to loosen up the legs again - the pace was very even and comfortable.
Kippings: 15, 10, 6
My grip was a big problem - the second set ended because by grip became loosened due to sweat, and the third set ended because my grip just flat out died. Gripper work to the rescue!
Running (treadmill): 6.5 MPH, 2.0 miles
Doing what I can to loosen up the legs again - the pace was very even and comfortable.
Kippings: 15, 10, 6
My grip was a big problem - the second set ended because by grip became loosened due to sweat, and the third set ended because my grip just flat out died. Gripper work to the rescue!
_tim
Well-Known Member
Pause Squats: 195, 210 x 5; 225 x 7
No belt, ATG all reps.
Repetition Squats: 5 x 10 @ 145
Slightly narrower stance, all reps ATG. To be clear - lower body strength-based endurance is in no way tied to running endurance. This was proven beyond a doubt this morning. BUT - the question is: can the two be developed in parallel, or does one trump the other? I shall find out!
Reverse Hypers: 4 x 10 @ 25
That was about all the back could take.
No belt, ATG all reps.
Repetition Squats: 5 x 10 @ 145
Slightly narrower stance, all reps ATG. To be clear - lower body strength-based endurance is in no way tied to running endurance. This was proven beyond a doubt this morning. BUT - the question is: can the two be developed in parallel, or does one trump the other? I shall find out!
Reverse Hypers: 4 x 10 @ 25
That was about all the back could take.
_tim
Well-Known Member
Late one today - had a golf outing this morning (played HORRIBLE). No good...
I digress.
Warmup was a mile jog on the treadmill. My legs have all kinds of DOMS from the squat work on Wednesday, so I figured a jog may help. Yeah - not so much. This weekend will be nothing but stretching.
BB Row: 140, 150 x 5; 160 x 8
Overall fairly happy with the reps. Paused for about a second and a half between reps to get the energy out of the bar.
Repetition BB Row: 5 x 10 @ 130
OK - my 1RM is not currently 260 for this lift - that I know. The repetition work is to be done at 50% of one's 1RM. Thing is, after so stinkin' much time off, I was up for a bit of pain. Pain it was. Very tough sets, starting with the third.
Decline Bench: 2 x 10, 6 @ 170; 2 x 10 @ 150
Overreached. I tried to push through at 170 and it wasn't happening. The last two sets were both clustered 8-2 despite the load decrease. Looking forward to having my tricep endurance back...
Happy I was able to get this in.
I digress.
Warmup was a mile jog on the treadmill. My legs have all kinds of DOMS from the squat work on Wednesday, so I figured a jog may help. Yeah - not so much. This weekend will be nothing but stretching.
BB Row: 140, 150 x 5; 160 x 8
Overall fairly happy with the reps. Paused for about a second and a half between reps to get the energy out of the bar.
Repetition BB Row: 5 x 10 @ 130
OK - my 1RM is not currently 260 for this lift - that I know. The repetition work is to be done at 50% of one's 1RM. Thing is, after so stinkin' much time off, I was up for a bit of pain. Pain it was. Very tough sets, starting with the third.
Decline Bench: 2 x 10, 6 @ 170; 2 x 10 @ 150
Overreached. I tried to push through at 170 and it wasn't happening. The last two sets were both clustered 8-2 despite the load decrease. Looking forward to having my tricep endurance back...
Happy I was able to get this in.
_tim
Well-Known Member
WU: Treadmill run... 10:00 @ 6.8 MPH + CD. Total distance: 1.21 miles
Pause Standing Press: 105, 110, 115 x 5
The last set was clustered 4-1. It's unreal how much strength I lost.
Repetition: 5 x 10 @ 75
Set 4 was clustered 8-2.
DB Rows: 5 x 10 @ 50
Smooth for the most part.
Chins: BW x 3, 3+, 2.25
I'm making a change to the cycle; chins are going to no longer be done one day every two weeks. Rather, they're going to be done three times per week. My back strength is absolutely awful - and that translates into easy injuries for me. So - this is my attempt at fixing that. Kippings will also be rather prevalent on off-days.
Pause Standing Press: 105, 110, 115 x 5
The last set was clustered 4-1. It's unreal how much strength I lost.
Repetition: 5 x 10 @ 75
Set 4 was clustered 8-2.
DB Rows: 5 x 10 @ 50
Smooth for the most part.
Chins: BW x 3, 3+, 2.25
I'm making a change to the cycle; chins are going to no longer be done one day every two weeks. Rather, they're going to be done three times per week. My back strength is absolutely awful - and that translates into easy injuries for me. So - this is my attempt at fixing that. Kippings will also be rather prevalent on off-days.
_tim
Well-Known Member
Off day....
Cardio!
Elliptical: 20:00, interval (resistance) program.
My knees have really been bothering me lately, as has been my right achilles tendon. The elliptical didn't cause stress to either. I ended up a tad over 2 miles for the distance - not bad considering the upper resistance points lasted 4 minutes at a time.
Kippings: 10, 15
Thrusters: 6, 2 @ 95
Done a-la Fran... Granted, this was after a quasi-intense cardio session, but still - my endurance is really poor right now. We'll get there.
Cardio!
Elliptical: 20:00, interval (resistance) program.
My knees have really been bothering me lately, as has been my right achilles tendon. The elliptical didn't cause stress to either. I ended up a tad over 2 miles for the distance - not bad considering the upper resistance points lasted 4 minutes at a time.
Kippings: 10, 15
Thrusters: 6, 2 @ 95
Done a-la Fran... Granted, this was after a quasi-intense cardio session, but still - my endurance is really poor right now. We'll get there.
_tim
Well-Known Member
WU: 10:00 run @ 6.7 MPH; 1:03 CD, Total distance - 1.8 mi.
Deads: 260, 280 x 5; 300 x 6
The 260 set was hook grip -all others were Versa-Grip assisted due to sweat (and weak grip). Socks throughout. The 300 was truly ME - intentionally overreached a tad. Deads are supreme; and in the past have served as a springboard to gains in almost every other lift when I really push myself.
Repetition: 5 x 8 @ 180
Went fine, but was very fatigued by the end.
Hanging Leg Raise: 5 x 12
The last 2 sets were TOUGH.
No energy for chins today.
Deads: 260, 280 x 5; 300 x 6
The 260 set was hook grip -all others were Versa-Grip assisted due to sweat (and weak grip). Socks throughout. The 300 was truly ME - intentionally overreached a tad. Deads are supreme; and in the past have served as a springboard to gains in almost every other lift when I really push myself.
Repetition: 5 x 8 @ 180
Went fine, but was very fatigued by the end.
Hanging Leg Raise: 5 x 12
The last 2 sets were TOUGH.
No energy for chins today.
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_tim
Well-Known Member
Make Up Day!
Pause Chins: BW (198) + 10, 15, 20 x 5
The +20 set was clustered 3-1-1. Awful.
CGPD: 5 x 10 @ 130
Not bad at all. Very strange.
Pause Bench: 180, 190 x 3; 200 x 4
This week begins the 3's.
Repetition Bench: 5 x 10 @ 140
The last two sets were clustered 7-2-1 and 8-2 respectively.
All in all, a good workout that got me back on schedule.
Pause Chins: BW (198) + 10, 15, 20 x 5
The +20 set was clustered 3-1-1. Awful.
CGPD: 5 x 10 @ 130
Not bad at all. Very strange.
Pause Bench: 180, 190 x 3; 200 x 4
This week begins the 3's.
Repetition Bench: 5 x 10 @ 140
The last two sets were clustered 7-2-1 and 8-2 respectively.
All in all, a good workout that got me back on schedule.
_tim
Well-Known Member
Off Day...
Kipping Pullups: 17, 10, 10, 10, 10, 5
Most volume ever, and my hands still hurt almost 4 hours later. Back pump is amazing. Posterior delts feel great. I'm really starting to like this lift.
Gave the lower body the day off - had a morning meeting that I had to get ready for, so time was a bit compromised. Happy with the Kippings regardless.
Kipping Pullups: 17, 10, 10, 10, 10, 5
Most volume ever, and my hands still hurt almost 4 hours later. Back pump is amazing. Posterior delts feel great. I'm really starting to like this lift.
Gave the lower body the day off - had a morning meeting that I had to get ready for, so time was a bit compromised. Happy with the Kippings regardless.