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I ran track and cross country (poorly) in high school. My PR for a 5K was 19:15, 10 years later I plan on breaking that and run under 19 minutes. My general workout plan is to run with a complex training outline and lift with Alfalfa's twice a week hard gainer routine. Stats Sex: Male Age: 27 Height: 6' Weight: ~180  Toxx Goals 1) Run a 5k under 20 minutes by July 1st 2) My hometown was destroyed by an F5 tornado back in the 50's, to celebrate this there is a 5K every year sometime around labor day. I plan on running a sub 19 minute 5K at that race. Specific date will be filled in later.  No Toxx Goals Get Swole(r) Make lifting gains Run a mountain 5K in Colorado (I think it would be b.a. but I'm not sure where I'll be financially in the future)  Weekly Mile Totals Week of 2/24/13 16.5 mi 3/3/13 21 mi 3/10/13 ~17.75 mi 3/17/13 16 mi 3/24/13 22.4 3/31/13 16 4/7/13 12 mi 10k 43:35 (21:35 at 5k) Bronsonite fucked around with this message at Apr 8, 2013 around 04:02 |
| # ? Feb 21, 2013 18:42 |
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| # ? May 22, 2013 15:14 |
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2/19 4.5 miles 3.5 mile tempo run at 7 min/mile pace 2/20 2 miles 8 min/mile pace DB Press 55, 3x9 Incline DB Pres 40, 2x11 DB Military Press 30, 3x8 DB Skull Crushers 10, 3x12 Kneeling Cable Crunch 87, 3x10
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| # ? Feb 21, 2013 18:44 |
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Good goal! We have the same 5K goal. So from your runs so far, you just going to do concentrated sub-5 mile runs? Or are you going to do more superdistance training?
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| # ? Feb 21, 2013 21:21 |
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Nicely done thread title.  Following for similar age/goals.
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| # ? Feb 21, 2013 22:38 |
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Listen, I didn't face ten long tours against the goddamn 'bots to come back home and lift baby weights.
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2/21 Ran 3.5 miles 1.5 mi warm up/cool down at 8 min/mile pace 2 mi of intervals, 2 min at 6 min/mile pace and 2 min at 8:30 min/mile pace difficulty ~6.5/10 swyys posted:Good goal! We have the same 5K goal. My general plan is to do 3 workouts a week and 2 recovery runs/lifting days per week. The three workout runs are going to be an anaerobic type (intervals, hill repeats, etc.), an aerobic type (tempo runs) and a long run. From my understanding going for high mileage at a slower pace is supposed to be better. I just find that really boring while I really enjoy more intense workouts and the mood enchantments it brings the next day. Most of my miles until May are going to be on a treadmill and by myself so I'm doing the concentrated sub 5-mile runs because staying motivated and enjoying myself over the long haul is the biggest battle. If finding a running group or running outside were a better option I'd be focusing on building a high mileage base right now.
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| # ? Feb 22, 2013 03:07 |
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2/23 Ran 1.5 miles in 12 minutes pullups 8,5,5 yates row 135 3x9 Not quite sure of my form on this one yet EZ-bar curl 40 2x12 Squat 95x10 175 2x10 I know I can handle this weight but I tighten up too much and my form gets lovely Deadlift 235 1x10
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| # ? Feb 24, 2013 00:37 |
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Bronsonite posted:2/21
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| # ? Feb 24, 2013 00:59 |
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swyys posted:Sounds good! Even though I'm supposed to be ultra training... I keep finding myself defaulting to speed or incline work puts because its so much more fun and I get impatient during long runs. I believe being consistent is the most important thing so have fun. You should look for a running group, bull making GBS threads with friends makes long runs really enjoyable.
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| # ? Feb 24, 2013 01:27 |
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Eagerly looking forward to your results, I don't think you'll have a lot of trouble with 20 minutes since you've been there before.
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| # ? Feb 24, 2013 02:05 |
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2/24 Long run 5 miles 38:33 min End of week mile total 16.5 miles
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| # ? Feb 24, 2013 17:53 |
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2/25 4.75 miles 34:34 3.75 miles at 7 min/mile pace 6/10 effort Andy Dufresne posted:Eagerly looking forward to your results, I don't think you'll have a lot of trouble with 20 minutes since you've been there before. I know I can do sub 20 but going sub 19 will be a challenge for me. Reading your log and seeing some of the workouts you do is jaw dropping.
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| # ? Feb 26, 2013 03:36 |
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2/26 4.25 mile in 34 min Planning on only running 2-2.5 miles and I saw the Gophers were on with less than 2 minutes left so I decided to run till the game was over, I didn't take into account the relativistic effects of end of game basketball. 2 minutes in game took over 18 minutes IRL. DB Press 60 3x8 incline DB Press 45 10,9 DB Military Press 35 5,6,5 DB Skull Crushers 12 3x10 Kneeling Cable Crunch 87.5 3x10,14
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| # ? Feb 27, 2013 03:22 |
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2/28 4 mil in 30 min ran 5 sets of 2 min at 6 min/mile and 2 min at 8 min/mile and 1 min at 6 min/mile, ran 0.5 mile for warm up and cool down at 8 min/mile Difficulty 7/10 I figured out that to hit a 19 min 5k I'd have to average out a 6:09 pace, so I've got significant work to do.
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| # ? Mar 1, 2013 04:15 |
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3/2 Went to the gym and all the treadmills were being used so I just did some lifts then came back later in the day. Morning pullups 8,6,5 leg press 160 3x12 ez bar curls 40 2x12 kneeling cable crunches 90 3x10 My body has been telling me that my deadlift form is horrible and I needed to take a break from it this week. My thoughts right now are that I don't "pull up" on the bar when I start and just try to pop my legs up to get started. I figure this puts all the pressure on my lower back and strained it. I'm going to post a video next week in the form check thread. Night 2 miles 16 minutes dips 3x8 hip adductors and abbductors crunches 3/3 6 miles 46 minutes
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| # ? Mar 3, 2013 19:03 |
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3/5 5 miles 36:15 0.5 mi for warmup and cool down 4 mile tempo run at 7:04 pace
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| # ? Mar 6, 2013 03:25 |
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3/6 2 miles in 16 minutes I've been running in vibrams for awhile and my right foot is sore for the first time. I think I ramped up my weekly mileage to quickly. My plan of action is to take no action and just whine right now DB Press -35x10, 45x10 -3x65x6 Incline DB Press -45x12 DB Military Press -35,7,7,5 DB Skull Crushers -12,11,10,10 Kneeling Cable Crunch -3x92.5x10
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| # ? Mar 7, 2013 04:25 |
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3/8 Tried biking to give my foot some rest 28 minutes ~ 2 miles Did intervals where I kept my rpm above 100 for the entire time and switched the resistance from 12 to 5 for a minute each for 10 cycles. Felt it in my quads but wasn't satisfied with the cardio workout. Did some google fu and it seems like a time ratio of 4:1 for biking to running is equivalent, which I can personally believe. I'm just going to take it a day at a time and either bike or run depending on how I feel at the time. The bottom of my shoes have ware marks at the heels and toes. When I think of how I run I try to go faster by "pulling" my self forward, so basically my foot is always landing about a foot and a half in front of me. I'll have to scrounge around the Team USA sight and see if they have any info on proper running form and decide then if I have to change my stride or my shoes. Took a video of myself on the treadmill and while the video was to blurry to say anything about my form I was able to notice something really odd. Apparently I've been curling my toes up when I'm running which would cause my feet to be tense when they hit the ground. I keep my toes curled to keep my shoes tight so I'm either going to have to consciously change that, get bigger socks or get new shoes.
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| # ? Mar 8, 2013 16:25 |
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3/9 stationary bike for 30 min, 9 miles at level 7 Pull ups -8,6,5 Yates Row -135 3x10 (did 3 different grips, liked mixed the best) EZ-bar Curl -45 11,12 Squat 105x10 175x10, 165x10 Deadlift 135 to warm up 225x10 Moderate workout, still haven't figured out Yates row and I backed off squats because. Recorded a video of myself doing deadlifts so I can fix my form.
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| # ? Mar 9, 2013 17:49 |
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6.5 mile run in 50 minutes Everything felt good and had the gym to myself. End of Week 3
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| # ? Mar 10, 2013 15:21 |
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5 mile run 1/2 mile for wu/cd 4 miles at 6:53 pace Pace felt under control but the last 1/2 mile was rough; during the cool down I was thinking I could increase the pace some more. I'll have to look up what the signs are for the upper bounds of a tempo run. I don't know why but these last two days I've just been lethargic and really have had to push myself to stay on task for a lot of things, not exercise related I'm just taking note of it.
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| # ? Mar 14, 2013 03:00 |
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I got a Dota 2 invite so my past week has pretty much just been shot 3/16 -15 pushups, 35x8 db press for warmup DB Press -65 7,7,4 Incline DB Press -50 7,5 Failed the last rep DB Military Press -30 2x7 DB skull crushers -12 3x11 Ran ~4 miles at a reasonable pace 3/17 7 miles 7:40 pace End of week 16 miles for the week 3/19 5 mile run 1/2 mile for wu/cd 4 miles at 6:53 pace 170 avg hr Bronsonite fucked around with this message at Mar 24, 2013 around 21:04 |
| # ? Mar 20, 2013 03:13 |
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3/20 2.5 miles in 20 minutes Incline DB Press -50 2x10 DB Press -65 3x6 DB Military Press -30 10,10,6 Skull Crushers -12 3x12 Kneeling Cable Crunch -92.5 3x10 3/22 4 miles I tried to hit my max heart rate by running 2 miles then setting the treadmill to a step incline and running fast. Youtube visions of people falling on their face on treadmills kept flashing through my mind. I stopped running after my legs got a little numb and I was pretty light headed, this was after 1.5 minutes. My max heart rate from this was 190. A max heart rate of 190 would put my tempo run heart rate of 170 at 90% of max. This is an indicator that my tempo runs are too fast and that I'm building up lactate acid. This is kind of surprising because I was thinking about increasing the speed of my tempo runs.
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| # ? Mar 23, 2013 13:59 |
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3/23 3.9 miles between 31 or 33 minutes Pull ups -8,5,4 Yates Row -135 10,10,9 EZ-bar Curl -50 2x12 Squats 155 2x12 Deadlift 225 10 Today was sunny and warm, mid 30's, so I went running outside for the first time this year. I ended up going too far and was under dressed and tuckered myself out before my lifts. Starting to feel like I'm getting Yates row, still bad at deadlifts and gently caress squats forever.
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| # ? Mar 24, 2013 02:47 |
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3/24 7 miles Had to use treadmill with a broken incline for a while, switched after 4 miles because I was really tired and was hoping the treadmill was just miscalibrated. Different mill at the same pace felt waay better. End of Week 22.4 miles
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| # ? Mar 24, 2013 21:06 |
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3/25 Right foot was bothering me so I just did the elliptical for 36 minutes ~28 minutes with heart rate between 160-175. 4.5 miles Chin up 8,6,5 Pull up 6,5
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| # ? Mar 26, 2013 03:10 |
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3/30 5.5 miles 44 minutes Barbell Bench Press warmup -bar, 95, 115 -125 3x8 Incline DB Press -50, 6 -45, 8 Military DB Press -30 3x6 Skull Crushers -12 3x12 Kneeling Cable crunch -3x different gym, felt lighter at 20 pounds heavier Haven't worked out since Monday, five days ago. Excuses I'm going to use are that I had an interview on Thursday and couldn't justify the time on Wed and Tues, even though I wasted a bit on those days. The other two days, I've been getting done with work around 7:30 and then had to cook dinner, didn't get done with that until 8:30 or later and I'm supposed to be at work at 6:30 in the morning. I guess I should either eat dinner after working out or I could prep dinner some at lunch so cooking takes less time.
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| # ? Mar 31, 2013 02:04 |
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3/31 6 miles mostly at 7:40 pace. Was running short on time because of Easter so I bumped up my pace toward the end, 7:30 pace for the last 2 miles at 6 minute pace for the last half mile. It was hard but it didn't feel like I was going into anaerobic at all, which is a big improvement. End of week 16 miles
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| # ? Apr 1, 2013 02:26 |
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Bronsonite posted:6 miles mostly at 7:40 pace.  You're totally improving and getting there!
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| # ? Apr 2, 2013 07:32 |
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4/3 2.5 mile run at 20 minutes DB Press 2 warmup sets of 40 and 50 -65 7,6,5 Incline DB Press -50 10,9 Started focusing on using my pecs in these sets, felt a lot stronger and easier DB Military Press -30 10,10,8 DB Skull Crushers -15 10,10,9 Kneeling Cable Crunch -92.5 3x10 Chinup 5 swyys posted:That's quite impressive Stay tuned for more sick noob gains, I was also smoking about 2 packs a week when I started this log and have stopped for now. Looking for local races and decided to try a 10k this weekend. Last years results had a pack that finished with 6:45 pace. On the treadmill I can do 6:50 pace for 4 miles relatively easy, I'm prone to way over estimate my abilities, but I think I can do that pace for 6 miles.
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| # ? Apr 4, 2013 03:24 |
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4/4 4 miles in 29 minutes Did five set of 2 minute runs at 5:49 pace with 2 minutes at 8 minute mile pace in between, I walked before the last hard run. It's 20 minutes after my workout and I feel pretty drat good. Not exactly sure how I'm going to do my race as I've only been doing treadmill runs and have poor idea of my pace. Right now I'm thinking I'll go out at what I consider a comfortable pace and adjust after the first mile. My big goal is to push myself in this race so I'll have to find someone around mile 3 and either hang on their elbow or try and beat them. For diet I've been taking fiber and am going to down a box of mac and cheese for lunch then have a light dinner.
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| # ? Apr 5, 2013 03:00 |
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Bronsonite posted:4/4 Good luck! I wouldn't worry too much about pace and just let Race Day Magic kick in.
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| # ? Apr 7, 2013 13:11 |
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4/6 It's been a weird day. On Friday I had my normal breakfast then a box of mac and cheese with an apple and some yogurt for lunch and dinner was a sandwich with more yogurt. I had no poop issues in the race so this regimen worked and is one of the most important things I learned. Friday night I stayed in and just drank and played video games ended up getting trashed and staying up till 2, poor life choices all up in this thread. Was hoping to wake up early and get some stuff done before the race ended up sleeping in and almost missing my race. Miraculously I ended up not getting a hangover. Everyone has special innate talents in life, mine is getting debilitating all day hangovers off of 4 beers. The race was put on by a local track club and was just a 5k down and back that we did twice. There wasn't nearly as many people as last year because of all day ran that was wrongly predicted and the eternal winter of 2013. Weather conditions actually where almost perfect, high 30's with a 10 mph wind. Because of the nerves/adrenalin my initial "comfortable" pace seemed to be pushing 6:30 miles for the first half mile and I gradually slowed down through the first loop and finished the first 5k in 21:35. Writing down my strategy in this log really helped out as just before the 3 mile mark someone had passed me and was making significant ground on me. I stuck with my strategy and tailed the person, catching them around the 5 mile mark. At this point I was feeling decent and started surging, trying to pick up my pace whenever I remembered, and finished the race in 43:35. Which puts me around 7 minute miles. After the race went really well too. I found some local group runs and the person I was competing with for most of the race came up to me and complemented me about how relaxed I looked during the race, I told her I let my cheeks bounce to keep from tightening up. At this point I decided to go to the gym and not do a cool down run. Bad choice as I was still pretty mentally fatigued and got to experience what it was to drive like a 90 year old. I was going 10 mph under the speed limit, lost all my spatial awareness, decision making skills, couldn't track cars and I gave no fucks about it. Next time I'll have to chow down on powdered doughnuts, chat more and do a cool down. Weight stuff pullups -9,6,4 Yates row -140, 4 still tired -115 3x14 Focused on just keeping my elbows in and really felt it in my back ez-bar curls -60 7,4 -55 6 Squats -135 3x10 Deadlift -225 8,4 Was shown an aggressive palm focused grip and it helped a lot 4/7 Samurai Jack is awesome. End of week 12 miles Using vibrams and am starting to think I'm giving myself plantar facsitis in my right foot. I get pain that extends from the front of my heel along my arch to my second toe and gets worse every time I go on a long run. To fix this I'm going to get a pair of Adidas, learn how to foam roll, possible get some wraps. If this doesn't work I'll try and limit my mileage and possibly cross train.
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| # ? Apr 8, 2013 04:00 |
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4/9 Elliptical for 40 minutes around 145 hr, I'll call it 4 miles DB Press 45 12 65 6 60 6,4 Incline DB Press 50 4 Felt weak and got frustrated, I'll do the lifting tomorrow
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| # ? Apr 10, 2013 03:21 |
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4/10 2 mi 16 min Incline DB Press -50 10,9 DB Press -60 6,4 DB Shoulder Press -35 6,7,6 Arnold Press -25 6 -20 10 Skull Crushers -15 8,8,7 Kneeling Cable Crunch -92.5 12,12,10 Scheduled an appointment with a PT tomorrow to check out my foot.
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| # ? Apr 11, 2013 02:30 |
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 I hope your foot stuff isn't related to getting awesome fast - I had some PF stuff going on last year and massaging my arch with a golf ball helped a lot. Don't shy away from some rest though, better to take a week off and heal than spend a month out of commission.
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| # ? Apr 11, 2013 04:10 |
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I had a screening done at a PT and he thought that I had PF issues and recommended resting or biking/elliptical with orthopedics. I'll have to check my work boots to because they are also aggravating things.Soopafly posted:
Thanks, do you have any tips on how to do the massage? Do you just roll you just try to roll the ball along your PF after a workout?
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| # ? Apr 12, 2013 02:05 |
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Yup, before and after just put weight on it and roll it back and forth. It felt like foam rolling on my quads - if it hurts you're doing it right and it gets better over time.
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| # ? Apr 12, 2013 05:24 |
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4/13 Stationary biked 14.5 miles in 40 minutes, 25 minutes at 150 hr. I'll call it ~4 miles pullups -9, 5, 3 Yates Row -115 12 -135 9 -145 6 EZ Bar Curl -60 8,8,6 Leg Extension -115 3x12 Leg Curl -115 3x8 Torso Rotation Machine -90 2x12 Knees bent leg raises -2x30 Soopafly posted:Yup, before and after just put weight on it and roll it back and forth. It felt like foam rolling on my quads - if it hurts you're doing it right and it gets better over time. The knife came out with a new album and I don't really get it, I'll end up listening to it till I cry uncle or I start to like it. Why The Knife matters is because they have a reputation as being a classy/artsy band but have the best song I've ever heard that's just dick puns, Hangin Out.
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| # ? Apr 13, 2013 23:45 |
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4/14 Elliptical 56 minutes 10.95 mi @ 154 hr ~7 miles End of Week mileage ~17 Heard about a local guy who would ambush snowmobilers on the trail in his fan boat. He'd race them and if he won he'd whip the boat around and blow snow all over them, people own.
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| # ? Apr 15, 2013 03:52 |
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| # ? May 22, 2013 15:14 |
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4/18 35 minutes on stationary bike 5 minute warmup 30 minutes ~150 hr 12.1 miles ~4 miles running Smith Machine Bench -135 6 -125 8,8 Incline DB Press -50 2x10 DB Shoulder Press -35 10,8,7 Supersetted with DB Skull Crushers -15 3x10 Kneeling Cable Crunch -92.5 3x12 Foot still a little sore, I've been having to walk quite a bit so my heel is still tender. Got new shoes but I'll just stick to biking at an aerobic pace until my foot gets better. Monday and Tuesday I was pretty busy with work and Wednesday I went to a talk by urban gardener Will Allen. Pretty interesting and hard working guy. He did a brief overview of the things he's been working on, just 1,000 slides and a 2 hour talk. He used to work in marketing for Proctor and Gamble and often talked about things in terms of market share and potential sales. He is also intensely competitive, used to play pro basketball and spoke the most intense when talking about having to get your costs down to compete with the large industrial farms. He is a man with vision but also really loved the process in itself. I'm trying to summarize why I thought he was successful so this is more of a diary entry. The big things where that he was very personable, had a vision, wasn't afraid to fail/always trying new things and just generally bright. I feel like I failed YLLS because I didn't ask him his work out plan. In his 60's the man looked like John Henry and had biceps the size of small children.
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| # ? Apr 19, 2013 04:08 |
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