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OPORD "Kickass"
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02-01-2014 9:30pm#1
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Today wasnt great, shoulder kinda fupped me up.
3 minute warm up with skipping rope. I did 30 seconds of 6kg medicine ball slams between each set.
Side lateral raise 3 x 15 @ 10kg
Standing front BB overhead raise 3 x 15 @ 12.5kg
Seated bent over rear delt raise (this was really sore, dropped weight to 4kg
)
Leg extensions 4 x 15 @ 50kg
Leg curls 4 x 15 @ 50kg
Leg press calf raise 4 x 15 @ 100kg
Squat press machine 4 x 15 @ 200kg
Went again later in the day.
Skipping x 30 seconds x 10
Med ball slams x 30 seconds x 10
DB push ups with bear crawl 5 x 10
Cross trainer 20 mins at hardest level
Treadmill 10 mins at level ten.
Happy enough!0 -
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Jogged 8km at lunch in 41 mins.
Gym routine after work:
3 minute skipping warm up
Barbell shoulder press - 4 x 8 @ 55kg
Standing alt DB press - 3 x 8 @ 14kg
Smith machine 1 arm rows - 3 x 8 @ 35kg
Barbell squats - 4 x 8 @ 80kg
DL - 3 x 8 @ 80kg
Body weight lunges - 4 x 8
Standing calf raise - 4 x 8
Seated calf press - 4 x 8 @ 50kg
Legs are dead, shoulders are stiff but mentally I'm good
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I Love PPPP Longtime wrote: »You "jogged" 8k in 41 minutes? Damn! My first outdoor run about 5 years ago was 5k run and I did it in 30 minutes
I measured again......it's just over 7 km fcuk! Ah well!
Took a few days off from the gym to rest the shoulders. Just jogged and played a bit of astro instead.
Today I did the slow 7.something km in 42 mins. Then gym on the way home from work. Kept it light.
10 mins on cross trainer
Rotator cuff warm up with 4kg DB's
Decline bench
- 1 x 12 @ 50kg
- 1 x 12 @ 60kg
- 1 x 8 @ 70kg
Incline DB press
- 1 x 12 @ 12kg
- 1 x 12 @ 16kg
- 1 x 8 @ 24kg
Flat DB Flys
- 1 x 12 @ 12kg
- 1 x 12 @ 14kg
- 1 x 8 @ 16kg
DB concentration curls
- 1 x 12 @ 12kg
- 1 x 8 @ 14kg
Straight bar curl
-1 x 8 @ 25kg0 -
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Ah, today I ran 4km in 23 mins at lunch. Then gym after work.
Leg press and calf press superset.
50 x 80kg
40 x 130kg
30 x 170kg
20 x 200kg
10 x 220kg
5 x 250kg
5 x 250kg
10 x 220kg
20 x 170kg
30 x 150kg
40 x 100kg
50 x 80kg
I felt bad for hogging the leg press machine and most of the large plates. There was a guy playing with his hair while waiting for me to drop the weight a bit.
I'm an animal
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Holy fcuk I forgot I started this!
Well 8 months later, where am I? Due to different things I cut back on the gym and focused more on running. I sporadically went to the gym to shake things up a bit but not for PB's.
My 8km time creeped up to 52 minutes but is now down to 39:xx on a good day. I cycle home from work the odd time, it's 56km or so. I have knocked it down from 2:46:xx to 2:15:xx.
I discovered what IT Bands are, unfortunately. That has been an ongoing issue for the last 6 months or so. Foam rolling really helps. Iv learned to just take the pain.
Bodyweight hit 205 lbs at the start of the year, dropped to 179 and now lingering at 185 for now. I'm really noticing the difference in the lack of weight training. Cardio is great and all but imagine poking your finger into a half full water balloon, that's what I'm like.
I started out running 3.8km a day, progressed up to 20km some days and average 8km per day now. I'm working up to the Dublin Marathon this year and have my head set on the Dublin Ironman 70.3 (if it happens in 2015).
I'm pretty much doing whatever I can when I can. Iv never been an "event" person but so far this year I have done:
Samsung 10km night run
Lucan 5km park run
Irish Runner 8km
Fingal 10km
Rock and Roll half marathon
Warriors Run
Dublin half marathon
Upcoming events I will be doing:
Rough Diamond 57km adventure race
Coast to Coast 10 mile
Killarney 70km adventure race
An Cosantoir 10km
Coney Island Challenge 10km
A work 26 km adventure race
Dublin Marathon
Work biathlon
Sea to Summit 56km race
Clontarf half marathon
Laois half marathon
And whatever else pops up in between. Also heading back to the gym properly tomorrow but keeping things light for a while.0 -
Got up early and went to the gym. Plan was to ease myself back into it.
Pull ups - total fail, couldn't get 1 proper one. Decided to jump up and grab the bar and slowly let myself down towards the ground. Stopped at 10. Il get there.
Push ups - 5 x 10 pausing at the bottom for 5 seconds.
Standing BB curl @ 17kg - 15, 12, 10
DB tri extensions @ 16kg - 15, 12, 10
Incline DB Curl @ 14kg - 15, 12, 10
Cable 1 arm tri extensions @ 12kg - 15, 12, 10
Reverse BB curl @ 17kg - 15, 12, 10
Skull crushers @ 20kg - 15, 12, 10
Tri DB Kickbacks @ 20kg - 15, 12, 10.
11km run at lunch in 56:230 -
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So today I did the Connemara Rough Diamond adventure race and it was a huge kick in the face from reality.
Firstly il get my excuses out of the way. Haven't slept since Wednesday, I didn't eat before the race, I didn't have the right kit, I'm not fit enough. I'm an ignorant bastard.
I chose the expert course which was the longest at 57.5km. Spa
It started off with an 8km run which was uphill to the top of Diamond Mountain and back down. Lads, it was fairly steep in parts but doable. It started to rain straight away but it was all good until the down hill. It was very slippy and I had a ****ty tumble. So revised my tactic of step by step and just jumped and barrelled my way down. I made up a bit of time there. It ended with a trail run which I really opened up on and enjoyed.
Straight onto the bike then for 8km, no problems, all went smoothly.
Off the bike and onto a 2km obstacle course through a forest. This was brilliant! They had zombies jumping out of trees and the obstacles were challenging but excellent fun. They even had lads in sumo suits charging ya down. It was so much fun. I made good time here too as I was confident enough with the obstacles.
Back onto the bike for 13.5km, again it was grand, lovely scenery but I hit a few small but hard hills and could feel my legs giving up.
Then off the bike at the beach for an 8km run. Mostly on sand but a bit cross country too. At this stage I was bunched. The rain was pelting down and there was sand blowing about into my eyes and mouth. It was exhausting fighting it and I just felt like giving up. I was fcuked. On the return, I realised I wasn't last out of my group as about 8 were still on the way down so that perked me up a bit.
Back onto the bike for the last 18km. I was ok for about 5km then hill after hill after hill wore me down. Who knew Connemara was so hilly! If I'd any other way back I would have just fcuked the bike on the deck. Fancy Pants was now dead but just before he croaked it he smashed the emergency case and let my alter ego Hank out of his box.
Hank took over and started pumping his crazy legs but after at the 13km Mark he nearly lost control of the bike going down hill. He took it handy for the rest of the way.
Time was just over 4 hours. Not happy with my lack of preparation and not having trail runners, cycling shoes or cleats, not eating etc etc.
I always have to make things harder for myself and I suffered for it today. Mindset changed, roll on the 70km race next week.0 -
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SFP you're doing a log!!! Awesome!!
JOIIIIIN UUUUUSSSSS
Ha kinda! As soon as I start back at the gym il post more. Gona start reading other peoples logs tonight and get some advice!
There's some awesome people here!
Cycled 75km today and took part in a 10km organised by work.
I got a PB in the race...47:16. I'm delighted! Especially after cycling 55km in the rain before hand! 0 -
10 mile cycle in 33 minutes yesterday, straight off the bike and into a 10km race, The Coney Island Challenge.
Got another PB, 46:09. I'm raging, I ran with a girl for a km to just to kinda bring her on a bit. If I hadn't, I'd say I would have been under the 46 mark. Ah well.
Then I got Pissed! 0 -
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Alf Veedersane wrote: »Once upon a time, a marathon was the pinnacle.
Stop raising the bar!
I can't help it
I just want to put the bar down at this stage! I'm fcuked and I have another adventure race on Wednesday, then the marathon on Monday. Be grand
Then back to the gym!0 -
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Senor Fancy Pants wrote: »I can't help it
I just want to put the bar down at this stage! I'm fcuked and I have another adventure race on Wednesday, then the marathon on Monday.
Pretty standard taper for the marathon then...0 -
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What kind of time you hoping for in the marathon, ya big fit mentaller?
No idea! Iv done the half in 2 hours. So I'm hoping for 4:30 or so....hoping!Alf Veedersane wrote: »Pretty standard taper for the marathon then...
Yeah, I only learned about tapering last week. Ah, I haven't been doing the mileage for that stuff. The longest iv gone in one go is the half marathon. This race on Wednesday is only 26km...so that's kind of a taper :pac: 0 -
Senor Fancy Pants wrote: »No idea! Iv done the half in 2 hours. So I'm hoping for 4:30 or so....hoping!
Yeah, I only learned about tapering last week. Ah, I haven't been doing the mileage for that stuff. The longest iv gone in one go is the half marathon. This race on Wednesday is only 26km...so that's kind of a taper :pac:
With your level of fitness I'd have said you'd be a lot closer to 4 than 4.30 if not sub-4.
I once did a 15-mile run training for one but other than that, longest run was 12 miles at most and with your base fitness, once you keep the right pace, I'd put money on sub-40 -
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Alf Veedersane wrote: »With your level of fitness I'd have said you'd be a lot closer to 4 than 4.30 if not sub-4.
I once did a 15-mile run training for one but other than that, longest run was 12 miles at most and with your base fitness, once you keep the right pace, I'd put money on sub-4
I don't really know man. I have friends who are aiming for times and are really organised about it all. My plan is to just turn up, start and make it to the end. I'd be delighted with 3:59:59 but il accept 4:59:59. I haven't really trained for it and probably have no business doing it,but we will see.
Did you do a marathon? How did you find it?Ever deal with overuse injuries in the knees or ankles from running/ cycling?
Overuse injuries? Yeah kind of. Well my knees and ankles have been giving me bother for years. Torn meniscus, snapped ligaments etc. The discomfort is always there and the knees swell and lock from time to time. I just get on with it.
My main problem lately are my IT bands. Jesus, they really fup me up! I was in a heap yesterday trying to run. It was more of a zombie shuffle than anything else.
How about you?0 -
Senor Fancy Pants wrote: »I don't really know man. I have friends who are aiming for times and are really organised about it all. My plan is to just turn up, start and make it to the end. I'd be delighted with 3:59:59 but il accept 4:59:59. I haven't really trained for it and probably have no business doing it,but we will see.
Did you do a marathon? How did you find it?
Did a few. Started as a post-chub, post-knee ligament injury challenge. Handful of 12 mile runs and no idea what I was at. 4:05
A watch and a pace plan the next year and did 3:43.
Was well off your base fitness back then though. The only thing that would scupper you getting sub-4 is the 26km this week
Roll those ITBs. Until you can't take the pain any more. And then do it some more
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Alf Veedersane wrote: »Did a few. Started as a post-chub, post-knee ligament injury challenge. Handful of 12 mile runs and no idea what I was at. 4:05
A watch and a pace plan the next year and did 3:43.
Was well off your base fitness back then though. The only thing that would scupper you getting sub-4 is the 26km this week
Roll those ITBs. Until you can't take the pain any more. And then do it some more
Jaysis! 4:05 & 3:43 :eek: They are damn good times Alf! Fair fcuks. Did you just feel like stopping at any stage?
I'm considering not doing the 26km.....considering
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Senor Fancy Pants wrote: »Jaysis! 4:05 & 3:43 :eek: They are damn good times Alf! Fair fcuks. Did you just feel like stopping at any stage?
I'm considering not doing the 26km.....considering
The first year they had the course running pretty much the opposite to now and it took us from Chapelizod into the park at about the 20-mile mark. I had stopped to get water at the 16-mile mark and regretted it so coming into the park I just had to drop the pace rather than walk. Trotted around the wall. Finished in Smithfield and EVERYTHING cramped. I hobbled over those cobbles like Charlie Chaplin with a stick up his hole.
The reversal of the course made it easier the next year and that probably helped mentally. But the biggest difference the 2nd time was having a watch and a plan. Reckoned I could hold 8:30 miles for 1st half and allow the pace to slow to 9:30 miles for 2nd half. Felt enough in tank to keep the 8:30 going a bit longer than half way and when it started to take its toll, I just dropped off to keep a steady pace to the end rather than burn up with 3 miles to go and take 35 minutes for them.0 -
Senor Fancy Pants wrote: »
I always have to make things harder for myself and I suffered for it today. Mindset changed, roll on the 70km race next week.
My unsolicited, uneducated opinion would be to give the race on Wednesday a miss. It's the marathon we're talking about 0 -
Alf Veedersane wrote: »The first year they had the course running pretty much the opposite to now and it took us from Chapelizod into the park at about the 20-mile mark. I had stopped to get water at the 16-mile mark and regretted it so coming into the park I just had to drop the pace rather than walk. Trotted around the wall. Finished in Smithfield and EVERYTHING cramped. I hobbled over those cobbles like Charlie Chaplin with a stick up his hole.
The reversal of the course made it easier the next year and that probably helped mentally. But the biggest difference the 2nd time was having a watch and a plan. Reckoned I could hold 8:30 miles for 1st half and allow the pace to slow to 9:30 miles for 2nd half. Felt enough in tank to keep the 8:30 going a bit longer than half way and when it started to take its toll, I just dropped off to keep a steady pace to the end rather than burn up with 3 miles to go and take 35 minutes for them.
Fcuk, it sounds tough! Actually, a friend of mine has offered me her watch for the race. I think il use it alright. No point just running too fast at the start and being bolloxed by mile 10. Il trot along and see how I feel, mile to mile.My unsolicited, uneducated opinion would be to give the race on Wednesday a miss. It's the marathon we're talking about
Yeah I completely agree! I think il skip it.0 -
Senor Fancy Pants wrote: »Fcuk, it sounds tough! Actually, a friend of mine has offered me her watch for the race. I think il use it alright. No point just running too fast at the start and being bolloxed by mile 10. Il trot along and see how I feel, mile to mile.
Watch is crucial. It is actually too easy to go too fast early on with the adrenaline and whatnot.
You're well capable of sub-4. I'd never even have contemplated the events and distances you've done
Just make sure to have a rough idea of a plan for the pace for it all rather than seeing how it goes.
But most of all, enjoy it. It's fantastic to be part of.0 -
Senor Fancy Pants wrote: »
Overuse injuries? Yeah kind of. Well my knees and ankles have been giving me bother for years. Torn meniscus, snapped ligaments etc. The discomfort is always there and the knees swell and lock from time to time. I just get on with it.
My main problem lately are my IT bands. Jesus, they really fup me up! I was in a heap yesterday trying to run. It was more of a zombie shuffle than anything else.
How about you?
Ah I have a ways to go before I'm as f'd up as you so:D I completed a half marathon training plan and had intentions of rolling right into a proper marathon plan but my knee had other plans. I'm taking a wee break to focus on strength and foam roll the bejasus out of the muscles. Kinda scary to think how unfit I'm becoming though. 0 -
Alf Veedersane wrote: »Watch is crucial. It is actually too easy to go too fast early on with the adrenaline and whatnot.
You're well capable of sub-4. I'd never even have contemplated the events and distances you've done
Just make sure to have a rough idea of a plan for the pace for it all rather than seeing how it goes.
But most of all, enjoy it. It's fantastic to be part of.
Grand so, watch it is! Another friend sent me her pacing plan for a 4hr finish. Il have a good look at that too. Jaysis, running is very "sciencey" isn't it. Yeah I wouldn't exactly say I'm fit for those distances. I'm 5' 7", I'm 180-185lbs and iv a BMI of 30. I'm not exactly an athlete I'm just a normal stubborn fcuker.
I just pick something that I think I can't do, turn up and fight my way through it. I'm not out to win, just to finish.....or some bollox like thatAh I have a ways to go before I'm as f'd up as you so:D I completed a half marathon training plan and had intentions of rolling right into a proper marathon plan but my knee had other plans. I'm taking a wee break to focus on strength and foam roll the bejasus out of the muscles. Kinda scary to think how unfit I'm becoming though.
Iv no patience for plans. Iv tried and failed miserably. I admire anyone who can stick to them, they aren't easy like. Foam rolling is great, I should do it more. What's the craic with your knee?0 -
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Yeah I use a cricket ball for the sides of the hips and up along the it band and find it deadly albeit sore as fcuk. The physio I went to reckoned it was " runners knee" brought on by upping the mileage too quick.
Yeah that's what I was told too. I have it on my left hip and right knee. It's not as bad on the knee now, I get a rub every now and again. The hip is a cnut though. It dies down the flares up again. I find if it happens on a run, I punch it a few times, tell it to fcuk off and try blank it out for a km or two.
That never works though 0 -
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