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http://www.youtube.com/watch?v=dNZ_6rQvaq0 About Me In high school and college I smoked and drank instead of running. I've turned my life around since then and become a serious runner. I'm going to run faster through training and weight loss. 5'9" Pics Dec. 2010: 180 lbs Pic 1 Sept. 2011 (first marathon): 155 lbs Pic 1 -- Pic 2 Nov. 2012 (starting): 152 lbs Pic 1 -- Pic 2 -- Pic 3 (butt) Jan. 2013 (Phase 3): 148 lbs Pic 1 -- Pic 2 -- Pic 3 (butt) Current Stuff 2013 Boston Marathon training - All of my workouts are listed here History I had a TFLC log where I dropped from 180lbs to 155 and ran my first marathon but it's gone now and I don't know where it is. That log sucked and this log will be better. 2011 Running spreadsheet (~1000 miles) 2012 Running spreadsheet (~1900 miles so far) Running PR's (Progression) 5K: 10K: 15K: Half Marathon: Marathon: Goals  - - - - -Start lifting weights again during low mileage weeks -- Didn't happen later in schedule *If it's hot as gently caress in Boston I'll PR in a different marathon Race Schedule  ]Routine Jack Daniels Marathon Plan A peaking at 80 miles per week. It's complicated. The majority of miles will be run at an easy pace. Each week will have 1-3 "Q" (Quality) workouts that are either fast or long. Phase 1: 6 weeks of easy running -Week 1: 50.47 miles in 6:45:25 avg 8:01/mi -Week 2: 72.2 miles in 9:12:13 avg 7:38/mi -Week 3: 80.31 miles in 10:21:30 avg 7:44/mi -Week 4: 70.3 miles in 8:39:04 avg 7:23/mi -Week 5: 66.4 miles in 8:07:31 avg 7:20/mi -Week 6: 78.55 miles in 9:46:25 avg 7:27/mi Phase 2: 6 weeks of repetition/interval running -Week 7: 69.46 miles in 8:23:00 avg 7:14/mi -Week 8: 70.26 miles in 8:35:19, avg 7:20/mi -Week 9: 80.27 miles in 10:02:41, avg 7:30/mi -Week 10: 68.52 miles in 8:11:32, avg 7:10/mi -Week 11: 67.6 miles in 8:13:07, avg 7:17/mi -Week 12: 68.52 miles in 8:21:00, avg 7:18/mi Phase 3: 6 weeks of threshold running -Week 13: 86.11 miles in 10:16:36, avg 7:09/mi -Week 14: 73.39 miles in 9:12:34, avg 7:31/mi -Week 15: 67.96 miles in 7:58/59, avg 7:02/mi -Week 16: 83.79 miles in 9:40:09, avg 6:55/mi -Week 17: 64.52 miles in 7:22:58, avg 6:51/mi -Week 18: 73.29 miles in 8:22:35, avg 6:51/mi Phase 4: 6 weeks of race-specific and taper running -Week 19: 83.56 miles in 9:27:54, avg 6:47/mi -Week 20: 65.5 miles in 7:38:52, avg 7:00/mi -Week 21: 77.03 miles in 8:23:13, avg 6:31/mi -Week 22: 75.22 miles in 8:36:28, avg 6:51/mi -Week 23: 50.91 miles in 6:00:06, avg 7:04/mi -Week 24: 34.2 miles in 4:01:09, avg 7:03/mi RACE DAY: 26.2 miles in 2:40:05 Andy Dufresne fucked around with this message at Apr 30, 2013 around 17:23 |
| # ? Nov 15, 2012 20:01 |
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| # ? May 24, 2013 08:09 |
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Yesterday: Noon: 5.7 miles at 7:26/mi PM: 8 miles at the track w/ running club 6:59/mi average 2.5 mile warm up 2 mile tempo (6:12, 6:02) 1 mile (6:35) 1 mile (6:18) 300 meter sprint around 4:40 pace 1 mile cool-down Breakfast: Blueberry bagel + strawberry cream cheese PWO Lunch: Raisin Bran + bear naked flax granola + Banana + 2% milk PWO Dinner: Steak philly, onion rings (barely ate any because it sucked), 2 IPA's
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| # ? Nov 15, 2012 20:08 |
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Yesss nice to see you have a log now. So you've been running for ~3-4 years?
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| # ? Nov 15, 2012 20:15 |
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Probably 7 or 8 years. I ran a 10K in about 49 minutes as a freshman in college and a half marathon in 1:49 in 2007. I have no idea what my training was like other than lunch runs with friends where they pushed me way too hard. Logging my running has been a huge help. Together we will take over TFLC 
Andy Dufresne fucked around with this message at Nov 15, 2012 around 20:57 |
| # ? Nov 15, 2012 20:23 |
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Andy Dufresne posted:Together we will take over TFLC
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| # ? Nov 15, 2012 23:38 |
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Running thread log. Bookmarked. Looking forward to running supremacy.
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| # ? Nov 16, 2012 01:26 |
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Gunnu bookmark this running thread and ironically tell you to eat you twink. For you see i too am incredibly twink like. Good luck bud.
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| # ? Nov 16, 2012 01:36 |
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Thanks dudes Tonight: medium-long run 13.2 in 1:36:33 @ 7:18/mi I was cold and gently caress people who are still running sprinklers. Probably ran this too fast but I wanted to get done. B3dl4m posted:Gunnu bookmark this running thread and ironically tell you to eat you twink. I eat everything  Breakfast: Mixed nuts and pub mix  Lunch: Chimichanga w/ shredded chicken, guac, cheese, pico, rice, beans. Chips and bean dip. PWO dinner: big rear end bowl of oatmeal, honey, banana, milk Potluck tomorrow Andy Dufresne fucked around with this message at Nov 16, 2012 around 05:12 |
| # ? Nov 16, 2012 05:08 |
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Breakfast: Lunch:  Dessert:  Uhh carb loading...
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| # ? Nov 16, 2012 19:12 |
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Dig running logs. Go many miles, wear out some shoes.
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| # ? Nov 17, 2012 01:37 |
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Thanks!  Tonight: 5.51 in 41:44 @ 7:34/mi Good recovery run. Started around 8/mi with soreness, ran 8 strides in the middle, finished feeling loose. Dinner: Paneer Vindaloo, garlic naan  It was hot
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| # ? Nov 17, 2012 02:55 |
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Seems to be a surfeit of running logs these days. That's a good thing.
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| # ? Nov 17, 2012 21:24 |
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Holy poo poo you're fast and run a lot. I like it. I'll be following this.
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| # ? Nov 18, 2012 14:11 |
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Thanks for the support! Logging has been a good motivator Yesterday: 154 lbs 17 miles in 2:11 or so. Started out running 7:25's with the running club but they dropped me around mile 8 and I slowed to 7:45's. High volume week caught up to me and I'm loving beat. Chorizo, potato, egg, cheese tacos with a Sam Adams to recover. If you see a table full of sweaty people getting drunk at 9am it's probably a running club. I went camping last night and drank plenty of beer until the park rangers came out and ruined all the fun because apparently I'm loud and there's a burn ban in Texas. I haven't spoiled UFC 154 yet but I'm going to watch it in a few hours, gently caress a Carlo Conduit.
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| # ? Nov 18, 2012 17:43 |
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Tonight: 8.42 in 1:05 @ 7:44/mi I was nursing a hangover most of the day so I went out late. I felt good by the end. Week 3 total: 80.31 miles in 10:20:30 average pace 7:44/mi That's my highest mileage week ever. I'm headed to San Diego for Thanksgiving so I'll step back a bit next week.
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| # ? Nov 19, 2012 04:43 |
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Nice week, man. So would you say that Jack's plans require people to be comfortable running near-peak mileage before they start? His look so different from stuff like Higdon's, where you start very easy and build up slowly over time.
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| # ? Nov 19, 2012 17:13 |
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Zugzwang posted:Nice week, man. So would you say that Jack's plans require people to be comfortable running near-peak mileage before they start? His look so different from stuff like Higdon's, where you start very easy and build up slowly over time. 6 of the 24 weeks are base building but yeah, I feel like his plans are almost exclusively written for high school and collegiate runners who have 2 seasons per year. His advice on mileage increases is so conservative and the buildup so short that it only makes sense if someone is already in shape when they start. He's spent his career studying competitive runners while Higdon's bread and butter is coaching people to their first marathons. Early high mileage seems like good advice to me. The later weeks in Higdon's plan killed me last year because I wasn't ready for more miles and harder workouts at the same time.
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| # ? Nov 19, 2012 19:31 |
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Andy Dufresne posted:Running PR's (Progression)  ...you're freakin' fast! I'm definitely following this log.
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| # ? Nov 19, 2012 23:59 |
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danke dingo baby ate Hectic schedule with work and Thanksgiving travel. On a plus note I'm in San Clemente for the week and the weather is amazing; I ran a track workout this morning when it was 50f and overcast. Here are the last few days: Monday noon: 5.65 in 42:33 @ 7:32/mi, just a regular lunch workout. Monday night: 9.08 in 1:04:42 @ 7:07/mi This was a lake loop with my running club and I hate the pace they push. It's not fast enough for a real tempo and it's too fast to be an aerobic/recovery run. I usually just go with the flow because everyone has different opinions on tempo paces and distance. My philosophy is to stick with mostly 15-20 minutes of hard pace and if I want more tempo running I'll run a second session after 20-30 minutes of jogging. Some other plans push for 40- or 50- minute constant effort tempos at slower paces, but those are more akin to marathon pace runs. Tuesday: 5.19 in 38:37 @ 7:27/mi, would have liked to go 10+ but I had a flight to catch so we cut it short. Then I drank on the flight and ate Vietnamese food alllllll niiiiight Wednesday: total of 10.5 in 1:10:50 avg 6:45/mi Great loving workout, My girlfran's parents live on top of a hill next to the ocean so I ran down the hill (gently caress my knees) and hit a local high school track. 2 mile warm-up (-300ft elevation) 3 mile tempo in 17:52 @ 5:57/mi 2.5 mile jogging 1 mile tempo in 5:57/mi 2 mile cool-down/run home (+300ft elevation)    Expect some beach running tomorrow
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| # ? Nov 21, 2012 18:15 |
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Still on vacation, still running erry day. I fly home tonight Thursday: 6.33 miles @ 7:34/mi easy recovery run on a beach trail. Friday: 14.23 miles in 1:47 @ 7:33/mi Ran down a mountain and back and forth on the beach a few times before I ran up the mountain again. Saturday: 4.3 miles @ 7:35/mi Quick run down and up the hill because I didn't have much time. Picture roll         
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| # ? Nov 25, 2012 16:46 |
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Today: 15 miles in 1:54 avg 7:35/mi. Same route as a couple of days ago but I zigged and zagged up neighborhood streets to add an extra mile. I hit 70 for the week which is more than I expected. I didn't have the opportunity to run a true long run because nutrition is a huge issue out here and I've only had water with me in the suburbs of the suburbs. I haven't weighed myself but I'm pretty sure I'm at 149-150 because we've been eating protein heavy with small portions. Crab, turkey, tenderloin, and a lot of white rice and bread. Next week I'm going to do some 15k specific work to prep for the race on Dec 15th. I'd like to hit sub 6's for that race to beat 56 minutes. Edit: I forgot to add that I've been working on wide grip pull-ups again because my greatest accomplishment from lifting was finally being able to do the drat things. I've done sets of 3, 2, 2 on two different days. Andy Dufresne fucked around with this message at Nov 25, 2012 around 20:15 |
| # ? Nov 25, 2012 20:09 |
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I have a group of 3 guys, including myself, that tentatively planning on running just under a 2:50 in Boston. No idea if everyone will make it race day in shape, but let me know in march or something if you want to meet up in the start corral. We can all pace each other.
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| # ? Nov 26, 2012 22:21 |
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ArsenicLullaby posted:I have a group of 3 guys, including myself, that tentatively planning on running just under a 2:50 in Boston. No idea if everyone will make it race day in shape, but let me know in march or something if you want to meet up in the start corral. We can all pace each other. That's great man, I'll probably take you up on that. Thanks ~~~ Week 4 of 24 (last week's) Totals: 70.3 miles in 8:39:04 avg 7:23/mi ~~~ Monday is always my hard day. Gotta start the week right: Noon Run: 4.5 miles with 6x20 second strides. Avg 7:12/mi Noon Lifting: Miserably packed gym and I had to get back to work quickly Wide Grip Pull-ups: 3 Lat Pull-down: 80x10x3 DB Bent-Over Row: 25x10, 30x10x2 Decline S/U: BWx10, 25x10x2 - My tailbone hurts like hell because I have no rear end padding. Night Run: 9 miles around the lake with 20 mph winds. Avg 7:13/mi. Some faster stuff in the middle. ~~~  I've started calorie tracking I'm trying to find a good way to post my daily tracking from MyFitnessPal. Yesterday I burned about 1500 calories from exercise, 2070 from BMR + living, and ate about 2300 for a 1200 deficit. Having to bust out Gimp and Imgur every day may be more work than tracking the stuff in the first place: 
Andy Dufresne fucked around with this message at Nov 28, 2012 around 16:43 |
| # ? Nov 27, 2012 16:59 |
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Tuesday: Noon run: 5.53 miles in 40:15, 7:17/mi Night Gym: First time at my local 24hr at 6pm, it was busy as gently caress. I won't make this mistake again Squat: 45x10, 105x10, 135x5x3 Left hamstring really sore after this. OHP: 45x5, 55x5, 65x4, 65x2, 55x5 I thought I'd be in 65x5x3 shape. Guess not Skullcrushers: 50x6, 50x3, 50x4 Wanted to work w/ 45lbs but literally every bar was taken Standing EZ bar curl: 55x8x3 DB Bench: 30x10, 30x7, 30x5 I am so weak... Food Today's Calorie deficit: 638 ([url=http://i.imgur.com/fKNp3.png]log[/img]) Total Calorie deficit: 1861 Andy Dufresne fucked around with this message at Dec 3, 2012 around 03:34 |
| # ? Nov 28, 2012 06:02 |
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Wednesday: Night Run: 9 miles in 1:08, avg 7:35/mi Holy poo poo I'm sore. It's no surprise that my legs are dead from squatting but my abs are still hosed from Monday's workout. The run made everything hurt more and I felt like I needed a walker by the end of the night. Food: Today's Surplus: 15 ([url=http://i.imgur.com/MF7M8.png]log[/img]) Total Deficit: 1843 Andy Dufresne fucked around with this message at Dec 3, 2012 around 03:34 |
| # ? Nov 29, 2012 15:50 |
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Slight pain on my right foot's arch during today's noon run and I can't stop thinking about it. Is it plantar?  I think my form was just hosed from running sore for 2 days straight.
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| # ? Nov 29, 2012 23:11 |
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Thinking a lot about lifting regimens because Tuesday's squats basically killed an entire week of running. I'll worry about adding ab and leg stuff when I'm more stable with the rest of my plan. Think I'll rotate 2 workouts every third day: Workout A: Shoulders/Back -OHP -Dips -Pull Ups -Lat Pulldown -Bent Over DB Row -Cable Row Workout B: Chest/Arms -Bench -Pec Dec -Chin Ups -Preacher Curl -Skullcrusher -Tricep Pushdown Scheduled something like: Monday: Noon easy, Night Q1 run Tuesday: Noon easy, Night Workout A Wednesday: Night long/easy Thursday: Night Q2 run Friday: Noon easy, Night Workout B Saturday: Long run Sunday: long/easy run I may switch up Friday/Sunday a bit if I have plans Friday night Thursday: Noon Run: 5 miles in 39 minutes, 7:52/mi avg Sore legs and abs Night Lifting: Taking it easy but trying to do as much back/shoulders as I can -1.5 mile warmup 8:30/mi avg -Standing OHP: 50x5,5 60x5,5,2F 50x5 -Cable Row: 80x10,10,10 -Lat Pulldown: 50x10, 70x10, 80x10,10,10 -Bent over DB Row: 25sx10,10,10 Food: I'm changing from a 500 deficit to a ~250 deficit goal Today's deficit: 683 ([url=http://i.imgur.com/nBcHR.png]log[/img]) Total deficit: 2099 Andy Dufresne fucked around with this message at Dec 3, 2012 around 03:33 |
| # ? Nov 30, 2012 16:04 |
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Adding some historical pics. I guess I've lost some muscle since my first log/toxx/marathon. During that training I did a month of starting strength followed by the cavefish upper body days and I guess it worked. There's some more motivation to hit the gym and do bro stuff Dog:  December 2010: 180 lbs  September 2011: 155 lbs First marathon   November 2012: 153 lbs Log Start 
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| # ? Dec 1, 2012 18:02 |
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In November I ran 290.5 miles in 36 hours and 46 minutes 7:35/mi avg. 37 workouts (so 7 doubles), 3 lifting sessions, and no days off. I also broke 2000 miles for the year somewhere in there. I'm coming for you Hopkinton! Friday: Noon Run: 6 miles in 43 minutes, 10*20 second strides. 7:10/mi avg Food: carbs carbs carbs more carbs more feed me Today's Deficit: 33 ([url=http://i.imgur.com/GMxit.png]log[/img]) Total Deficit: 2132 I've weighed in at both 150 and 155 lbs this week so it's impossible to see what's going on but I'd like some indication whether my counts are accurate or not. I'm looking to lean out a bit but strengthen my core and upper body. Andy Dufresne fucked around with this message at Dec 3, 2012 around 03:33 |
| # ? Dec 1, 2012 19:45 |
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Saturday: 15.6 miles in 1:57:47 avg 7:33/mi Humid but otherwise pretty fun. I would have liked to go 18-20 but my knees and ankles were hurting so I didn't push it. Sunday: 2 mile warm-up 6x1 mile cruise intervals with 1 minute rest 5:50, 5:52, 5:53, 6:01, 5:57, 5:55 2 mile cool-down total 10.22 miles avg 6:41/mi 1, 3, and 5 were downhill and 2, 4, 6 were uphill. Kind of humid and I hurt on the last interval. It's a win because I didn't puke Food: lol running - I ate 4300 calories on Saturday and that's not including 2am steak and shake. I also drank a lot on Saturday night because I'm a Husker fan Saturday excess: 435 calories (log) Sunday deficit: 85 calories (log) Week's deficit: 1782 calories Week 5 totals: 66.37 miles in 8:07:31 avg pace 7:20/mi
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| # ? Dec 3, 2012 03:24 |
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Monday: Kind of sore from yesterday's intervals Noon Lifting: So my abs are still sore from a workout I did 7 days ago. I've been in this cycle before and basically running every day fatigues my abs enough that it'll take 2 weeks to recover. Today I skipped chins and tricep pushdowns because my abs couldn't handle it. BB Bench: 45x10 65x5 95x5 105x5x3 DB Bench: 25'sx10x3 Preacher Curl: I'm used to doing standing ez bar curls, had to drop the weight here and it hurt 35x10 45x10x3 Hammer Curls: 20sx8x3 Skullcrushers: I'm used to doing this with the ez bar but I used a dumbbell today. Did these really slow 30x10x3 35x5F Tricep Machine that I don't know what it's called: 40x8 50x8x2 50x6F Felt really good at the end. Had 10 minutes left but nothing else to do. Night Run: 12.39 miles in 1:33:16 @ 7:32/mi avg Awesome trip through some new neighborhoods and down main street in downtown Dallas with the holiday decorations up. Definitely want to do this route again. We had 7:24/mi avg for about 10 miles but we cruised in at 8:00 because my buddies weren't feeling the hills. Food: (log) Today's deficit: 388 Total deficit: 2170 Ate like poo poo today and I feel bloated. Need to add veggies. PhysicsDiet has me pegged solidly at 152 right now so I've got about 7 lbs to go in the next 4 months.
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| # ? Dec 4, 2012 05:02 |
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Andy Dufresne posted:
Want the Adaz Dinner Of Champions? Sautee up the sweet potatoes in olive oil as medallions, toss the veggies in oregano, garlic, mustard, vinegar, & rosemary. Salt/Pepper to taste and behold the vegetable goodness  Also it's a loving huge amount of food (cause that's how I roll) adaz fucked around with this message at Dec 4, 2012 around 05:30 |
| # ? Dec 4, 2012 05:27 |
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Thanks that looks really good. Sweet potatoes are the best thing in the world (as noted by the sweet potato fries I ate last night) I may pre-make a batch of that and split it into portions for lunch at work. I usually eat at my desk so I need veggies that can be warmed in the microwave and Goons with spoons probably wouldn't approve of my "Nuke a head of broccoli in water" strategy.
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| # ? Dec 4, 2012 15:56 |
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Andy Dufresne posted:[ I love doing 1 mile cruise intervals like this. I think it may be my favorite workout. I like making 6 minute playlists, a different one for each interval. Good times.
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| # ? Dec 4, 2012 16:34 |
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Andy Dufresne posted:Thanks that looks really good. Sweet potatoes are the best thing in the world (as noted by the sweet potato fries I ate last night) Love sweet potatoes, especially after I discovered you can easily saute them with just a tsp of olive oil and they taste delicious. I don't know how well it tastes re-heated but give it a shot. I tend to eat a ton of food but for a normal person that's probably easily 2-3 meals in as far as volume of food. Also the 1 steamed broccoli on there actually refers to 2 cups. You can also ~get crazy~ and toss some soy sauce or stir-fry sauce of your favorite variety in there, just pull out the oregano/rosemary. Or not, whatever works and tastes good to you
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| # ? Dec 4, 2012 17:43 |
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adaz posted:Love sweet potatoes, especially after I discovered you can easily saute them with just a tsp of olive oil and they taste delicious. I don't know how well it tastes re-heated but give it a shot. I tend to eat a ton of food but for a normal person that's probably easily 2-3 meals in as far as volume of food. Also the 1 steamed broccoli on there actually refers to 2 cups.
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| # ? Dec 4, 2012 18:19 |
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Zugzwang posted:I have never heard of sauteeing sweet potatoes, but now I feel I must. adaz, you are a genius. I actually learned it from my Aunt, just slice them into coin size pieces and give them 4-5 minutes on each side or thereabouts. I like mine a little crispy on the outside. I should really post more in my log about what I eat, I think it's mainly boring (and honestly it is just a lot of stir fry or "vegetables + chicken in various combinations of Ms. Dash and ginger") but poo poo why not.
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| # ? Dec 4, 2012 18:35 |
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ArsenicLullaby posted:I love doing 1 mile cruise intervals like this. I think it may be my favorite workout. I like making 6 minute playlists, a different one for each interval. Good times. The workout was good but exhausting, also I need another ipod. I've killed an ipod, a phone, and a sansa since I started running and I've been too pissed off to replace them. My friends and I were talking about setting up race playlists and we all agreed Eye of the tiger had to be in the home stretch: http://www.youtube.com/watch?v=btPJPFnesV4 I'd have to put Cake on pretty early: http://www.youtube.com/watch?v=__PU5CVSegg adaz" post="410228015" posted:I should really post more in my log about what I eat Yes. We've got training in my office all week so there's a ton of delicious catering (Rody's BBQ today). I boiled some carrots in the microwave for a healthy snack to make up for the good stuff.
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| # ? Dec 4, 2012 23:29 |
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Tuesday: Lunch Run: 6.3 miles avg 7:17/mi Night Run: 5.2 miles avg 7:28/mi Felt sore at the start of both runs. I'll probably take it easy tomorrow and skip the lunch workout. Food: Today's Deficit: 260 calories Total Deficit: 2430 calories Given the over-estimation of food and not counting calories from lifting I'm probably around a pound lost. It'd be great if I could get to 145 before the serious workouts start in phase 3 (7 weeks).
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| # ? Dec 5, 2012 03:46 |
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| # ? May 24, 2013 08:09 |
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Andy Dufresne posted:
Uggggh, phase III. Feb is going to be a hard month.
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| # ? Dec 5, 2012 16:20 |
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