The Two Euro Fourty Seven Cent Man!!!

Pegmatite

Pegmatite, Boardsie. A man barely alive.
Ladies and Gentlemen, we can rebuild him. you have the knowledge.
We have the capability to make the world's first bionic rock.
Pegmatite will be that man. Better than he was before. Better...stronger...faster.

So basically over the last few years I have gone to pot, in my early twenties I boxed and ran. Now I sit on boxes and watch people run (away from me mostly)

So the plan is lose a bit of this flab and get the DCM under my belt. I have the time, I have the motivation I can do it.

I don't plan on formally starting my DCM training until mid June. At present I've been trying to get some funtionaly strenght back and to that end I have gone back lifting weights. I don't plan on lifting anywhere near as heavy once I start training for the DCM.

I thought it might be a idea to get into the habit of keeping a training log to firstly keep me honest and to secondly and most importantly to keep me motivated.

Ideally I would like to finish within four hours and stay injury free.

Stats

Gender Male
Age 32
Height 5' 9''
Weight 190lbs
%Body Fat 25%
Resting HR 54 BPM

I plan on posting everything I do here. Along with my weight every Tuesday.

So here is what I did today. Please note I plan a Massive reduction in what I lift and how I lift once I start running again.

Squat

2x5 Bar
1X5 55kg
1X3 75Kg
1X2 95kg
3X5 116kg

Bench

2X5 Bar
1X5 45kg
1X3 60kg
1X2 70kg
3X5 78kg


Deadlift

2X5 20 Kg
1X3 75 Kg
1X2 100 Kg
1X5 115 Kg

I've just reset mt Deadlift in case anyone is wondering why its lower then the squat.


Thanks for taking the time to read the above and take a intrest. Any advice or thoughts you may have for me along the way.

Thanks everyone in advance.

Peg

wowzer

Pegmatite wrote: »

Pegmatite, Boardsie. A man barely alive.
Ladies and Gentlemen, we can rebuild him. you have the knowledge.
We have the capability to make the world's first bionic rock.
Pegmatite will be that man. Better than he was before. Better...stronger...faster.

So basically over the last few years I have gone to pot, in my early twenties I boxed and ran. Now I sit on boxes and watch people run (away from me mostly)

So the plan is lose a bit of this flab and get the DCM under my belt. I have the time, I have the motivation I can do it.

I don't plan on formally starting my DCM training until mid June. At present I've been trying to get some funtionaly strenght back and to that end I have gone back lifting weights. I don't plan on lifting anywhere near as heavy once I start training for the DCM.

I thought it might be a idea to get into the habit of keeping a training log to firstly keep me honest and to secondly and most importantly to keep me motivated.

Ideally I would like to finish within four hours and stay injury free.

Stats

Gender Male
Age 32
Height 5' 9''
Weight 190lbs
%Body Fat 25%
Resting HR 54 BPM

I plan on posting everything I do here. Along with my weight every Tuesday.

So here is what I did today. Please note I plan a Massive reduction in what I lift and how I lift once I start running again.

Squat

2x5 Bar
1X5 55kg
1X3 75Kg
1X2 95kg
3X5 116kg

Bench

2X5 Bar
1X5 45kg
1X3 60kg
1X2 70kg
3X5 78kg


Deadlift

2X5 20 Kg
1X3 75 Kg
1X2 100 Kg
1X5 115 Kg

I've just reset mt Deadlift in case anyone is wondering why its lower then the squat.


Thanks for taking the time to read the above and take a intrest. Any advice or thoughts you may have for me along the way.

Thanks everyone in advance.

Peg

Good luck with the training man, solid enough numbers with your lifts too.
As you are probably aware lifting like that and distance running is frowned upon by most in here. I do both myself so will follow your log with interest.
your squats and deads will suffer when training for the marathon kicks in, running the day after squat day is a killer.

BeepBeep67

wowzer wrote: »

Good luck with the training man, solid enough numbers with your lifts too.
As you are probably aware lifting like that and distance running is frowned upon by most in here. I do both myself so will follow your log with interest.
your squats and deads will suffer when training for the marathon kicks in, running the day after squat day is a killer.

I normally run better directly after a squat
Good luck with the training, I see you found the Novice DCM thread - lots of great advice in there.

Pegmatite

wowzer wrote: »

Good luck with the training man, solid enough numbers with your lifts too.
As you are probably aware lifting like that and distance running is frowned upon by most in here. I do both myself so will follow your log with interest.
your squats and deads will suffer when training for the marathon kicks in, running the day after squat day is a killer.

Cheers Wowzer, I dont plan on lifting like that for much longer. Maybe another two weeks or so. Then I'll drop down to a mantinace plan until November.

Fair play to you Wowzer I cant even imagine how you can lift heavy and train for a marathon. I'm finding it tough at the moment just to fit in my ten miles every week. Your legs must be knackard

Pegmatite

wowzer wrote: »

running the day after squat day is a killer.

Do you run the same day you squat????

Yikes, Wowzer says it all.

wowzer

Pegmatite wrote: »

Do you run the same day you squat????

Yikes, Wowzer says it all.

yeah I'd run and squat the same day but I'd run easy early in the day then squat in the evening and make sure I run late the next day.
Will be doing the same as yourself in a few weeks and ditching the proper lifting and start doing some isolation work for maintenance when marathon training starts. Although I can't imagine I'll give up benching, just the deads and squats.

Pegmatite

wowzer wrote: »

Although I can't imagine I'll give up benching, just the deads and squats.

Its the deads and the squats Ill miss most

So quick log up date for the 26/05/2013

Backstroke 50 laps
Run 3 miler in 30:58

Now off to bed for a 5:30 weigh in and a 6:30 weights session.

Pegmatite

Ugh, legs so tired today. I was not looking forward to todays squat.

Todays Weigh
189.8 lbs


Squat

2X5 Bar
1X5 55 kg
1X3 75 kg
1X2 95 kg
3X5 119 kg


Press

2X5 Bar
1X5 40kg
1X3 45kg
1X2 50kg
5X3 58kg

Pull ups

14
12
9

My legs are sooooooo tired, no looking forward to tomorrows run.

Pegmatite

Ugh, today has been a bit of a disaster so far. I havent gone for my 4 miler yet, my legs are knackered and my head is pounding.

I have no idea how Wowzer is able to lift heavy, run and look after a newborn. Going to sit down watch Parks and Recreation and then head out.

Pegmatite

Right just back, 4 miler done in 42:43 Avg pace 6;38 per km.

Absolutly shattered, legs are knackard and could probably do with a good soak. Should of brought some water with me aswell.

Now time for sleep Weights session in six hours.

Pegmatite

Squat

2X5 Bar
1X5 60 kg
1X3 80 kg
1X2 100 kg
3X5 122 kg


Bench

2X5 Bar
1X5 50kg
1X3 60kg
1X2 70kg
3X5 80kg

Pull ups

14
12
9

That was tough, very little sleep last night and very tired legs. Only another week of lifting like this. Borrowing a Tanita scales during the week, so once I have everything recorded I can drop into maintenance and focus on my runs.

Anyone else lift three times a week and run?
How do you manage it?

Pegmatite

Yesterday was the last day of heavy lifting until Nov 1st.

Got my hands on a Tanita scales and unboxed my Waveriders 15s.

So for anyone intrested here are my stats. Wonder what they will be like Nov 1st....

Weight 193.13 lbs
BMI 28.3
Fat %] 26.6%, Hmm I think that makes me offically obese
Fat Mass] 23.3 kg
Lean muscle 64.3 kg
Water Weight 47.1 kg

Pegmatite

Bit negligent updating here. But here we go.

Easy 5 miles today in 55:09
Which works out as 11:01 Mile
or 6:51 Km if you are that way inclined.

Calfs were pretty sore. I spent yesterday hiking in Wicklow and my legs were a bit knackard.

Pegmatite

So 4 miles today in 42:37 which is a pace of 10:39 per mile or 6:37 per Km
Calfs where acting up on my run. I need to start stretching after running and maybe get a physio to look at my calfs.

Pegmatite

5 miler today in 51:45
Thats a pace of

6:26 per Km
or
10:21 per Mile

Todays weight

192.6 LBS

Pegmatite

6 miler today in 1:04:44
So thats a pace of

10:47 min/mile
or
6:42 min/km

Nice enjoyable run. Got in some hills, wouldn't of minded going a little further tbh.

Pegmatite

5 miler in 50:51
Thats
10:10 min/mile
or
6:19 km/m

Ugh a bit dissaponted after todays run, I was aiming for a pace of 5;48 KM/min. But just couldnt manage it. Maybe next time :mad:

I also got very dehydrated, so it's definatly time to take more water with me. And no more running during heavy traffic. I'm going to aim for early mornings or late evenings from now on!! Lessons learned.

Pegmatite

4 miler in 41:18
Thats
10:19.4 Min/Mile
or
6.25 Km/min

Should of gone out a bit earlier, very warm resulted in a very thirsty Pegmatite.

Gym session planned this evening. Mostly box jumps, and a quick circuit around the machines for anyone intrested.

Pegmatite

2 miles in 18:44
so that is
9:22 Min/Mile
or
5:49 min/Km

Pegmatite

First real DCM training run today. A slow 3 miler in 29:42, which probably should of been a little slower.

So that is
9.54 Min/mile
or
6.09 Min/KM

Miles to date: 3

Pegmatite

DCM day 2, nice and cool evening to get my 4 miles in.

4 miles in 41:28
So that is
10:22 Min/Mile
or
6.26 Min/Km

Miles to date 7

Pegmatite

DCM Day 3

2 miles today, didnt enjoy this run at all. It was to warm, the top I was wearing was to heavy and it I was running into a strong headwind

2 miles in 18:38
So that's
9:19 Mile/min
or
5:47 Km/min

Total miles: 9

Pegmatite

DCM Day 4

3 slow miles, nice cool evening and a very enjoyable run. Not looking forward to tomorrows 7 mile. I've never run that far before. Hoping to get it done nice and early in the morning.

3 miles in 31:43
So that is
10.34 Miles/min
or
6:34 Km/min

Total miles:12

Pegmatite

DCM DAY 5

LSR 7miles in 73:56
That is
10:25 min/miles
or
6:28 min/km

Total miles:19

To was my my first LSR, no complaints I just need to load up on water before I head out or bring some with me.

Pegmatite

DCM DAY 6

Hmm a bit dissapointed with this evenings run. I had a weights session in the gym earlier so I'm putting it down to that

This evening was 1.5mile intervals.
Total milage 6 miles in 68:32

Breakdown

1 mile at 10.33 min/mile or 6.27 min/Km
1.5 miles at 8.47 min/mile or 5.27 min/Km, should of been at 8.33 min/mile
0.5 miles recovery
1.5 miles at 9.39 min/mile or 6 min/km , should of been at as above.
0.5 miles recovery
1 mile at 10.33 min/mile or 6.27 min/Km

Average pace: 11.27 min/mile or 7.07 min/Km

Total miles: 25

So I couldnt maintain my fast pace, as said not to happy about this. I can chalk this one up to a gym visit earlier. But that wont wash next week.

Pegmatite

DCM DAY 7

So today was a slow 5 miler in 52.31.
So that is
10:30 min/mile
or
6:32 min/Km

Total Miles: 30

Pegmatite

DCM DAY 8

Intervals today, I was starting to worry about not being able to keep up with the interval pace. But we will see how it goes for the time being.

4 miles in 40:05

Breakdown

1 mile at 10:30 min/mile or 6:31 min/km, should of been 10:23 min/mile
2 miles at 9:22 min/mile or 5:49 min/km, should of been 8:56 min/mile
1 mile at 10:23 min/mile or 6:27 min/Km, should be as above for 1 mile

Overall average pace 10:01 min/mile or 6:13 min/mile

Total miles: 34

Pegmatite

DCM DAY 9

Badly burnt on my face, scalp and neck on Sat. So I spent most of today hiding from the Sun. I didnt get out for my run until 2300. Just back, its still VERY WARM out.

So today 4 miles in 42:37

So that is

10:39 min/miles
or
6:37 min/Km

Total Miles:38

Pegmatite

DCM DAY 10

Slow 8 miles in 83.56, lovely evening, could of gone on for another few miles if hadn't started to get dark

10:29 min/mile
or
6:31 min/Km

Total miles:46

This evenings listening material

This American Life episodes
126: Nasty stuff going down in Rawanda
127: How to be a pimp, its hard out there for a pimp

Pegmatite

DCM DAY 11

Intervals,
I thought this evening was going to be a complete shambles given the heat. I went out around half tenish, its still warm out there
Once again I wasnt able to keep the prescribed pace, so I suppose there isnt to much I can do about that.... for the moment...

9.24Km in 65:52
Breakdown

1 mile at 10:44 min/mile or 6:40 min/km. More or less what it should be
1 mile at 8.51 min/mile or 5:30 min/Km. Should of been 8:35 min/mile
0.25 mile at irrelevent, recovery
1 mile at 9:17 min/mile or 5:46 min/Km. should of been 8:35 min/mile
0.25 mile, recovery
1 mile at 9:01 min/mile, or 5:36min/Km. should of been 8:35 min/mile
0.25 mile recovery
1 mile at 10:44 min/mile or 6:40 min/km.

Total miles: 51.75

Pegmatite

DCM DAY 12

UGH, I honestly thought I was going to get sick this evening during my run. This heat has to stop. I do a lot of kayaking aswell and with no rain, and all this heat. There is shag all water in the rivers.

5 miles today in 52:56
So that is
10:35 Min/Mile
or
6:35 Min/Km

Total miles:56:75

Murph_D

Are you following a particular training plan? Maybe I missed it, just had a quick look through your log.

Pegmatite

Hi Murph,
I'm following the sub 4 hour Garmin plan found at Runners World
http://www.runnersworld.co.uk/racing/rws-garmin-ready-marathon-schedule-sub-400/2765.html

At some point the the plan you download was changedm with out the schedule on the web page being updated.

Murph_D

Ah. I see you have joined the DCM Novice thread too. So as you know they are following a different plan. Good luck with it - you'll get loads of advice from the novice thread mentors if you want/need it.

Pegmatite

Thanks

Pegmatite

DCM DAY 13

Another horrible evening run where I thought I was going to vomit on more then one occasion. Still can't keep up with the interval pace

5 miles in 51:04

Intervals
Breakdown
1 mile at 10:44 min/mile or 6:40 min/Km. Pace bang on
3 milesat 9:52 min/mile or 6:08 min/Km. Should of been 9:22 min/mile
1 mile at 10:44 min/mile or 6:40 min/km. Pace bang on

Total miles: 61.75

Pegmatite

DCM DAY 14

Hahahah, so I went out today around 4ish after watching the Meath match and had to turn back after half a mile. Just to warm. I went back out around 9ish and everything was great. Nice and cool, wanted to go on a few more miles. But the I have my LSR tomorrow so I can do it them

4 miles in 42:36
That is
10:39 min/mile
or
6:37 min/Km

Total miles: 65.75

Pegmatite

DCM DAY 15

LSR
9 miles in 95:29

Thats
10:37 min/mile
or
6:36 min/km

Total miles: 74.75

Pegmatite

WHAT A DISASTER!!!

First ABANDONED run EVER

So this evening was supposed to be Fast 800 m intervals with a 1 mile warm up
But it was a complete disaster. I actually got sick. A combination of a new job, breaking in new work shoes, my kitchen being reburb meaning Im been eating take out for the last two weeks and a large evening meal resulted in the first run I have ever had to abandon, in my life

1 mile at
10:58 min/mile
or
6:49 min/kn

200m at
9:01 min/mile
or
5.46 min/km
Should of been 8:15 min/km or 5:08

Total Miles: 75.75

Pegmatite

Hello all,
So the DCM is out, but I thought I would continue this log
First day running in two weeks, felt good.
Even used my HR monitor, which gave me a avg HR of 184 bpm, and a max HR of 246!!!!!!
Don't think I'll be going out with it again.


4 miles in 42:39
So that's a pace of
6:38 min/Km
or
10:40 min/Mile

Ososlo

good to see you back at it. Delighted for you:D
So will you set any other goals or races for the year?

Pegmatite

Thanks Osolo,
As things stand no goals for the rest of the year. Just run, enjoy it and stay injury free. I'm planning to just start slowly back, and build back up to a maintance distance of maybe 20 to 25 miles a week.

You look like your flying are you up to 50 miles a week now??
That is some going?

Ososlo

Pegmatite wrote: »

Thanks Osolo,
As things stand no goals for the rest of the year. Just run, enjoy it and stay injury free. I'm planning to just start slowly back, and build back up to a maintance distance of maybe 20 to 25 miles a week.

You look like your flying are you up to 50 miles a week now??
That is some going?

Running and enjoying it and staying injury free sounds just the ticket. that's what it's all about at the end of the day. If I couldn't do DCM for any reason, I'd cope with it as long as I could still run short distances regularly. DCM is not the be all and end all. There's always another marathon or race and the training is the most fun of all. I look forward to tracking your progress on here:D
Yeah I'm doing ok but keeping it mainly very easy. Really enjoying it and that's the main thing.
Best of luck