MiM, I feel ya on the carbs! I love to eat them, they just don’t cooperate sometimes.
Jogged 3.5 miles yesterday with the wife and father-in-law, it went fine. I don’t think I’ll have an issue with the Half, I’m just going to keep a nice, easy pace right next to my wife. The part I’m not looking forward to is the cold.
Yesterday I was in a long sleeved shirt and shorts and was cold as hell. Now, in az, 40’s is pretty damn cold, but I think the morning of the race it’ll be like 30. Shit! So today I picked up some of those cold wheather, compression pant things and I think those will help keep my legs from freezing…but then they’ll still turn to jello after 13 miles.
Anyone got any tips for recovery from something like that? Epsom salt bath or something?
I will back off the heavy weights until after the run, but it’s only a couple weeks. That’ll also give me time to finish the gym side of the wall and make it awesome in there, and ready for a year of greatness!
[quote]inkaddict wrote:
Anyone got any tips for recovery from something like that? Epsom salt bath or something?
[/quote]
Take an long cool down walk. Then when you get home, hot bath (or jacuzzi would be better), lots of gentle stretching, hot bath, repeat. After mine I took a hot bath then passed out for several hours. I didn’t do enough stretching but the bit that I did combined with the hot baths made me not too miserable… mind you I’d also run more than 4 miles at a time prior to race day
I’ll take your advice, Dixie, and Court’s.
Thanks for the tips, Court, and I’ll do more running this week but I’m more doing to Half because my wife wants me to but she’s got a real slow pace that I think I can hang with. I’ll try to get a couple longer runs in this week, and a couple short ones with lots of stretching next week to prepare a little more.
Pullups today, just to see where I’m at since I haven’t gotten to do them in what…2 weeks or something?
Was very unsure of how I’d do today, as it’s cold and I haven’t worked out in a while, I mounted the bar and started repping those fuckers out. Got up to 8 and paused for a short hang, then kept going with doubles and singles until I couldn’t finish any more.
How many did I get, you ask?
19 damn pullups, I can’t believe it. Was half a rep from 20…but I’ll get it next Monday, and make sure I have my Flip camera handy!
Having my brother see me hit 19, which was 1 more than he’d ever done (although he doesn’t ever go all the way down so I’ll always know I’m a little stronger even if he gets a couple more reps…haha) he got motivated and blasted them out in an all out sprint, with no pausing until he hit 18, then got 2 more (for a total of 20) and then puked in the bushes like he does when we Prowler.
Feeling damn motivated right now, tonight I’ll run and do some hill sprints, do some more work on the gym side wall so I can put things back and get to smashing some iron around again.
was your long term goal 20? I’m having a brain fart.[/quote]
Yeah, 20 is like a lifetime acheivement goal for me. In the Marines, you get the max points for being able to hit 20 pullups, and they always were my weakest exercise. Most I ever got was 8, but that was mostly due to needing to hit 6 to total the minimum number of points I needed for a promotion and I was super motivated (and light then too, probably 180). So to be able to blast out 20 now, it’s insane for me. Easy for some, but for someone who’s been taunted by it for a while, it feels really damn good.
What kind of weirdo runs 2.5 miles, then does 10 hill sprints, and runs back 2.5 miles?
<— This guy.
Actually felt really good. I hate to say it, I really really do, but I think I might have enjoyed it a little! It’s amazing how you can actually like doing something once you’ve gotten used to it! (No shit, right?)
Anyways, only averaged a 10 min mile pace to and from the hill, but the important thing te note is that I didn’t walk either way. That’s actually a big deal for me as I usually can’t pace myself and in too fast, burning out before going a couple of minutes.
PVC rolled and stretched right after I got back, now I’m hitting the rack. See how sore I am in the morning…
[quote]inkaddict wrote:
Thanks DF, I will kill many beasts!
MiM, I feel ya on the carbs! I love to eat them, they just don’t cooperate sometimes.
Jogged 3.5 miles yesterday with the wife and father-in-law, it went fine. I don’t think I’ll have an issue with the Half, I’m just going to keep a nice, easy pace right next to my wife. The part I’m not looking forward to is the cold.
Yesterday I was in a long sleeved shirt and shorts and was cold as hell. Now, in az, 40’s is pretty damn cold, but I think the morning of the race it’ll be like 30. Shit! So today I picked up some of those cold wheather, compression pant things and I think those will help keep my legs from freezing…but then they’ll still turn to jello after 13 miles.
Anyone got any tips for recovery from something like that? Epsom salt bath or something?
I will back off the heavy weights until after the run, but it’s only a couple weeks. That’ll also give me time to finish the gym side of the wall and make it awesome in there, and ready for a year of greatness!
Back to work tomorrow, damnit![/quote]
40s is considered NICE here in the Midwest!
If you are going to lift I’d do it before running, or a 6+ hours after running.
Chi, there’s a reason I don’t want to live in the midwest! And yeah, I’d never run before lifting…that’s crazy talk!
MiM, thank you, and yes I think we are capable of more than we give ourselves credit for. You can see it all over this board when people are smashing PRs and what not. The human body (and mind) really are capable of incredible things.
Just to add some music to the mix, I think listening to this helped keep my pace last night and not go to fast. Lifting with brutal heavy metal is what I like, and in the past I’ve run to it too but it makes me want to go faster and faster. I chose to slow it down and it worked great. See, I do have a softer side (other than my belleh!) For you Canadians…I give you, City and Colour:
And if you like his voice, but not the softness of this music…try Alexisonfire, he’s one of the singers and it’s a bit heavier. (Give it 0:30…)
20 pullups is awesome, what are you weighing now?[/quote]
Thank you, sir.
Right around 202, I figure after a couple more weeks of doing some actual running and after the half marathon, I’ll be down (comfortably) into the 190’s, I hope. After that I’ll see what happens as far as strength gains for the PL meet and what my weight does.
I’ll also do some caliper measurements for BF% check after the race too, see where I’m at. Abs someday would be pretty cool, as I have no idea what mine look like, or if they exist!
So I wasn’t planning on squatting tonight. I figured if I was able to get some work on the wall done, I’d bench (to save my legs) but after seeing this video posted by StrengthDawg in another thread…
Also, I just found out that there are a couple of PL meets in Feb here that I think I’ll attend just to watch, and there’s one that is April 23, and it’s USAPL instead of the 100% Raw meet at the end of March.
Should I do the USAPL one instead? Anyone (DF?) know if USAPL’s “better” than the Raw fed? I know a lot of people go with USAPL on the boards here, that counts for something, right?
I like the hard music at the gym but when I feel I’m getting tired and I need to pace myself I’ll through in a little Sublime to switch things around. I won’t add a vid in case you hate their guts.
That wall squat thing looks like it could help my knee traveling too… Must try it.
Thank you so very much N, for NOT putting a clip of Sublime in here…I’ll refrain from bashing them while you’re around though The wall squat thing was awesome, and really helped keep me upright. Luckily, my form facing the wall felt pretty natural and almost exactly like my form in the squat rack, so that’s good to know.
Squats tonight. Why not do squats right? And why not do them heavy, increasing the weight from last week just like I’m actually on track with Coan’s routine? After running hill sprints the night before in the middle of a 5 mile run? Why not?!
So I did.
Bar x 10
95 x 10
135 x 10
185 x 8 (or 10, don’t remember)
215 x 5 (1 more than last week)
245 x 5 (1st set) / 4 (2nd set) +10 lbs for 5 reps, and actually attempted my second set, unlike last week when I stopped at 1 set of 5. Next week the weight goes up another 10 but the reps drop, so I’ll keep moving forward and ignore the 13.1 miles I’ll be running in 12 days.
After finishing squats, my wife got back from her 6.5 mi run (and informed me that she did it non-stop…that’s amazing actually!) so I texted my brother and asked him if he was up for a prowling session. It’s only been what…6 months or some shit?! Enough of this lazy bullshit!
PROWLER!!
Took it “easy” as it was the first time back, and it felt heavy.
1 x 40yds with no added weight (down and back)
2 x 40yds +90lbs (down and back)
5 x 40yds +90lbs (1 way)
2 x 40yds +90lbs on the low bar (1 way)
1 x 30yds +185lb brother sitting on 90lbs of plates (1 way…little slower than the rest!)
There was a sprint or two after a couple of those 1 way trips, just to mix it up. Not a bad performance really, could have helped that I’m about 20lbs lighter than I was the last time I used this thing (although you couldn’t tell with the weakness my brother pushed when I was sitting on it-haha!)
Made a video, it’s uploading to youtube now, I’m hitting the rack and will post the video en la manana!
The prowler fits in your car and then you drive it to the nearest parking lot? Here in the city the challenge would be to find an empty parking lot at a decent time of day… and storage. don’t know where I could keep mine.
[quote]nlmain wrote:
The prowler fits in your car and then you drive it to the nearest parking lot? Here in the city the challenge would be to find an empty parking lot at a decent time of day… and storage. don’t know where I could keep mine.[/quote]
It breaks down actually. The two uprights slide out, and it’s bolted together at the “T”, so I keep a couple of wrenches in the car when I want to break it down. Makes it easy to store also. I just (usually) go to the high school parking lot right by my house and tear it up there at night or in the morning on weekends. You get some strange looks, but I’ll just wave and say “HI!” all retardedly, and people just carry on.
