Gamefreak501s Training Log

Back and biceps Friday evening and partying hard throughout the weekend (though I only had one pint as I was driving on both evenings/mornings).

Lat Pull Down: 40kgx8 for 3 sets;

BW Narrow-grip pull-ups: +15kgx5, +15kgx5, +20kgx5, +15kgx5, +15kgx4 :(

BB Deadlifts: 70kgx5, 80kgx5, 90kgx5, 90kgx5, 100kgx5;

BB BORs: 60kgx8 for 3 sets; Superset followed by

Seated Rows: 80kgx8, 70kgx8, 60kgx8;

Need to look at my diet, I can see a reduction in strength gains in some areas and the fact that I'm hungry a lot of the time, probably indicates I am not eating well enough.

Thanks,

David
 
After a longish break and a wretched sickness bug over the weekend up until Monday (diarrhoea and vomiting), I decided to do some back/biceps work. A shortish session but here goes:

BB Deadlifts: 70kgx5, 80kgx5, 90kgx5, 100kgx5, 120kgx5;

BW Narrow-grip pull-ups: +10kgx5, +15kgx5, +10kgx5, +5kgx5 BWx5;

Lat Pull Down: 32kgx8, 40kgx8, 40kgx8;

Seated Rows: 95kgx8, 95kgx8.

I should have done barbell rows as well, but I just didn't have the energy. The deadlifts were incredibly hard, but the highest I have done in a long time. The chalk helped dramatically.

Thanks,

David
 
So I have had a longish break. My gym has closed down so I'm going to be changing gym soon.

In the meantime, I'm going to focus on diet and getting some kind of weight training and running routine going.

To kickstart myself today, I ran 7 miles in 1 hour and 15 minutes, which is roughly 10.37 miles a minute (not a brilliant pace) and 1015 kcal. I've already had a massive bowl of porridge and semi-skimmed milk and I'm going to have some toast served with milk and whatever else I can get my hands on before I go to bed tonight! Ideally, I want to get that to 9 minutes/mile before the half marathon. But I'm over halfway there, so I'm going to probably have a few shorter runs this week and a longer run again this Sunday, aiming for 7.5 miles.

The new gym I'm applying to is 50% cheaper, the weights don't go as high as my previous gym, but then, I can't lift a great deal anyway as my numbers above show. So I technically should be okay.

I'm going to sort out my diet once again tomorrow before buying some supplements (looks like just Recovery XS post workout, but I may get some protein flapjacks as well for pre workout) but I'll get the diet planned first.

Thanks,

David
 
Successfully completed 14.1 miles last week. I'm aiming for 21 miles this week. I'll go for a run this evening to start this off.

I am still looking for a gym, but I may just focus on my running until February when a new gym opens nearby which is on a cheap rate if you go now and doesn't have a contract.

I may look at a creatine supplement to maintain the muscle mass I have gained in addition to a higher number of calories.

Thanks,

David
 
Gamefreak501 said:
Successfully completed 14.1 miles last week. I'm aiming for 21 miles this week. I'll go for a run this evening to start this off.

I am still looking for a gym, but I may just focus on my running until February when a new gym opens nearby which is on a cheap rate if you go now and doesn't have a contract.

I may look at a creatine supplement to maintain the muscle mass I have gained in addition to a higher number of calories.

Thanks,

David
Click to expand...

good job on the running dude.

The creatine wont help you maintain muscle, eat at a maintenance level so you dont loose weight/muscle mass, and you should be back up to speed strength wise reasonably quickly when you get in the gym.
 
Last week was a bit of a fail - 72 minutes, 9:47 mins/mile, 7.4 miles, 6.1mph pace (from memory). That was all I managed to do. So not wanting to make the same mistake again, I started my training this evening - on Monday.

However, I started this week on quite a high - 67 minutes, 9:13 mins/mile, 7.25 miles, 6.5mph pace, 1043 calories burned. It was so much easier, despite covering a shorter distance, my pace was fairly relaxed and I'm going to try to get to 20 miles this week if I can :)

I haven't bothered with any supplements this month, I'm just eating a lot of porridge after my run and whatever else I can get my teeth into (up to 1200 calories).

Thanks,

David
 
Had a short, faster run last night:

Distance Covered: 3.07 miles, Speed: 7.9mph, Pace: 7:30 minutes/mile, Time: 0:23:07, Calories burned: 442

Idea is 7-8 miles slowly at the beginning of the week, 3-4 mile fast run on Wednesday and one last 7-8 mile run which is slightly faster than the first one.

Thanks,

David
 
Total distance covered last week: 17.58 miles.

Stats for Saturdays run: Distance covered: 7.26 miles, speed : 6.3mph, pace 9.27 mins/mile, time: 68 minutes 45 seconds, calories burned 1045.3.

---------------------------------------------------------------

Stats from Tuesdays run:

Distance covered: 8.21 miles in 1:18:09 at a speed of 6.3mph and a pace of 9:30 minutes a mile; burning 1182.1 calories.

Thanks,

David
 
Well, that was unexpected. Today I managed 10.08 miles. Which means this week I did 21.29 miles! Stats from todays run: Distance: 10.08 miles, Speed 6.6mph, pace 8:59 minutes a mile, time: 1:30:35, calories burned 1451.4

I'll probably take it easy next week - maybe do 10-15 miles at the most. I'm a strong believer in working hard for a few weeks, calming down a bit, then working hard again - plus I went over the 10% increase in distance recommendation. In other news, my resting heart rate is now 53-59bpm...not sure how accurate my heart monitor is though!
 
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Well, my training hasn't stopped, but I had a longish break over Christmas.

Stats form the next two runs I did this week were as follows:

Sunday 30th December

Stats from the run: distance covered 11.25 miles, speed 6.8mph, pace 8:43 mins/mile. Time 1:38:09, calories burned 1619.9

Tuesday 1st January

Stats from the run: distance covered 10 miles, Speed: 6.8mph, Pace: 8:46 mins/mile, time : 1:27:50.

--------------------

However, I have been told by a Nurse that I need to rest because I went from 5 miles to 11 miles in a matter of weeks and that if I continue to run on my large & bad blister, I will injure myself.

So, the blister is going to be left to heal over the next week and I'm going to do a couple of shorter runs, 5-6 miles each once healed.

I'm also going to purchase some of those double-layer 1000 mile socks (which apparently are good at preventing blisters) and get some blister prevention plasters.

Hopefully this will all help. My half marathon isn't until April 13th so I have so much time to get to 13.1 miles.

Thanks,

David
 
Although it's been some time since I last posted, running is still going well.

I braved the sheet ice and snow and covered a much slower 10.44 miles in 1 hour 44 and on Tuesday, I ran 3.09 miles in 24:23.

This weekend however, I plan to do some cycling as a change of pace, a way to add some diversity to my training schedule.

I expect to be starting back up at my gym this coming February when they are open again but I will focus on strength and form, rather than mass building. I may build a little mass as my muscles get back used to the load, but not a significant enough amount that will be detrimental to my 1/2 marathon performance.

Plan is 3 day split in the gym, 2 running/cycling days and 2 days of rest, as I don't want to over train.

At one point some weeks ago, my resting heart rate wouldn't go lower than 65-70 which is quite high for someone who has been training a while - a sure sign something wasn't right; but when I changed to 2 days a week my resting heart rate is now down to 51-53 bpm.

I want to be able to cover 11 miles by the end of February and 12 miles by March - but I tend to train now as follows:

Week 1:

Running Day 1: 3-4 mile dash
Running Day 2: 10-11 mile run.

Week 2:

Running Day 1: 3-4 mile dash
Running Day 2: 7-8 mile run.

As I am so far ahead with my training, I think it is the best way to prevent over training, injury or other problems.

Cheers
 
It's been a while since I last posted...

I've been keeping my running going and I can confirm the following stats:

Distance covered: 11.42 miles; Time taken: 1:52:53; Calories burned: 1600 kcals; Speed: 6mph, Pace: 9:52 minutes/mile.

Thats the longest distance I have run without the aid of any carbohydrate gels, so I ordered the following from my Protein:

  • Hurricane XS @£34.99
  • ENER:GEL Box @ £22.99

I also have some athletic tape because the biggest issue I have with running is blisters forming and it puts me out of action for a week or so and has put my training back a little I think.

I have one particular problem area on my right foot so I'm going to wait for the blister to heal up then I'm going to go for a shorter run and do my 12 mile run (which I can then taper down to 11 then 10 miles before the event day, along with doing shorter, faster runs and intervals to get higher speed and more stamina).

I will be resuming my weight lifting program on a 3 day split as before from Friday which will be in addition to my running training.

Its the first proper gym routine since the end of November when I last was in my old gym before they shut down and a new company took over the site this month.

Thanks
 
Have you had your shoes checked for fit and suitability by a proper shop?

Also, any particular reason for Hurricane XS instead of something cheaper?
 
Hi there,

Not had the shoes checked - I might pop over DW Fitness and have the trainers checked as I did purchase them from there.

Hmm, one of my work colleagues wanted it, so I thought I would give it a try as well bit expensive but still cheaper than the Pharma Whey costs at my local supermarket :)

Thanks
 
It's just expensive for what it is: carbs and protein...

If you're taking up running seriously, I would get your running style checked out and have a shoe fitted specifically for you.
 
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