DTrulez Marathon Training Journal

[DTrulez616]

Important Dates:

Half Marathon in Duanesburgh, NY: 5/2/10
Marathon in Lake Placid, NY: 6/13/10

Im making a new journal since my style of training has changed and I just started training for an actual marathon. The Half marathon is just to see where I stand about a month away. My goal time is around 3 hours. Ive had success with running in the past being the captain of my XC team my senior year of high school and I was hitting 75 miles a week recently but thats gonna be cut down since I feel its hurting me more then helping. I can do it but my body isnt gonna improve at that mileage at this point in my life with the little experience I have with Marathon training. I actually have a schedule I will be following this time around which is gonna be 40-60 miles a week.

Right now its looking like this as far as running goes:

Monday: Rest
Tuesday: Hard Run
Wednesday: Easy Run
Thursday: Hard Run
Friday: Easy Run
Saturday: Easy Run
Sunday: Distance Run @ Goal Marathon pace

Every Monday Ill post up a weekly schedule. I'll also be doing Condition/Weight Lifting/Cross Training.

[DTrulez616]

Running/Conditioning

Running: 5 Miles at an easy pace. 5 accelerated striders.

Blackjack

21 scheme with a 60lb DB

20 Burpees / 1 DB Swings -> 50 Rope Turns
19 Burpees / 2 DB Swings -> 50 Rope Turns
18...
2 Burpees / 19 DB Swings -> 50 Rope Turns
1 Burpees / 20 DB Swings -> 50 Rope Turns

That blackjack thingy was one of the hardest things ever. I had an idea of what I was getting myself into when I started but I wasnt expecting something this difficult. You feel kinda relieved once the number of Burpees falls but then the DB Swings are really starting hit that lactic point. I was drenched in sweat at the end.

After a month in the hospital my Grandmother finally came home!

This is what things are looking like for tomorrow and the upcoming week running wise. I havent decided what I want to do Conditioning/Lifting wise.

Sun: 45 Minutes @ 15 seconds slower per mile then 10K Pace.
Mon: Rest
Tues: 5X1600 @ 10K pace per mile, 800M Recovery Jog between, 800M Cooldown.
Wed: 6 Miles easy, 5 accelerated striders
Thur: 8X800 @ 5 seconds faster per mile faster then 5K pace, 400M recovery jog between, 8X400 @ 15 seconds faster per mile than 5K pace, 2 800M recovery jogs and 6 200M recovery jogs between, 800M cooldown.
Fri: 7 Miles easy, 5 accelerated striders
Sat: 5 Miles easy, 5 accelerated striders
Sun: 9 Miles easy

When I say 5X1600 im running it all at once. Like run at one pace then go into the jog with no rest so its none stop, no rest. Not really repeats.

[bigkarl]

Hey, good log man. i'm into running too. About 5 miles a day.

sub'd

[Holyspokes]

subbed dude. Next week looks rough!

[wynner64]

Iiiiiiiiiiiiiiiiiiiiiiinnnnnnnnnnnnnnnnnnnnnnnnnnn nnnn!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[07hudson]

Was gonna post my 07hudson up in this motha ****a pic in this thread but apparently photobucket found my batman mask offensive and deleted it......oh well


INnnn

[MarkVI]

In like King saladin! Your grandma is a tank bro

[meyer23]

in again brah

[DTrulez616]

Thanks guys, great to have you guys following another one of my logs.

Running/Full Body Workout

Running:
7.25 Miles in 45 Minutes

Avg Speed: 9.6-9.7mph or a 6:13 Mile Pace

DB Snatches
6X45 (6 Sets)

Hang Clean
8X115
6X115 (3 Sets) PR!+10lbs

Snatch Grip Deadlift
8X205 (4 Sets)
-Superset-
Decline Bench Press
15X115 (4 Sets)

Underhand BB Rows
8x135 (4 Sets)
-Superset-
Sprinter Abs
20XBW (4 Sets)

Solid workout. Im becoming more explosive with Hang Cleans. It really tears up the Traps.

That run was hard. The schedule called for 45 minutes at 15 seconds slower per mile 10K pace which is like a 6 minute mile for 6.2 miles. So I aimed to hold a 6:15 mile pace for 45 minutes. I had that amazing endorphin feeling at the end.

[MarkVI]

Crazy run bro! Great WO too -- you're going to kill this marathon

[wabeer1]

Subbbbbbed! :d

[ilove2run]

Oy forgot to say im IN

[wave_length]

subbed!

[wynner64]

Just got this in my email today:

http://www.ragnarrelay.com/boston/index.php

I might be staying in CT this summer, so I'm pretty interested in doing this. It's going to be at the end of May. If I do stay up in the northeast, we should definitely get in on this. I'll run my slow, 2hr half marathon, and then I'll follow you in a miniature go-kart the rest of the way eating a sub sandwich and cheering you on!

Seriously though, it would be cool to do this, and you were the first person that came to mind. If we could get SeanCC out of retirement, we'd have a team that would boldly represent the journal section!

[DTrulez616]

Just got this in my email today:

http://www.ragnarrelay.com/boston/index.php

I might be staying in CT this summer, so I'm pretty interested in doing this. It's going to be at the end of May. If I do stay up in the northeast, we should definitely get in on this. I'll run my slow, 2hr half marathon, and then I'll follow you in a miniature go-kart the rest of the way eating a sub sandwich and cheering you on!

Seriously though, it would be cool to do this, and you were the first person that came to mind. If we could get SeanCC out of retirement, we'd have a team that would boldly represent the journal section!

It would be awesome to meet up with you and run this but we need 12 people?

[wynner64]

It would be awesome to meet up with you and run this but we need 12 people?

I'm sure we can get 12. It's going to take a lot of organizing on my part, but I might be able to get this ball rolling. I have friends that I can bring up from Springfield that might be interested in making the trip.

[DTrulez616]

I'm sure we can get 12. It's going to take a lot of organizing on my part, but I might be able to get this ball rolling. I have friends that I can bring up from Springfield that might be interested in making the trip.

Icic. Im down if everything works out.


I figured I should post this so you guys get an idea of what speeds ill be training at. The program im on tells me to run at different race paces like in mile pace. I found a calculator that predicts these times by one race time. I put in my best Half Marathon time and these are my recommended mile paces.

5K: 5:48 (10.3-10.4mph)
10K: 6:01 (10.0mph)
Marathon: 6:42 (8.9-9.0mph)

It predicted that I would have like a 2:55 Marathon as of right now. That would be a legit time and that is gonna be my goal time. I looked up the 2009 results for the Lake Placid Marathon and that time would place me in the TOP 10!

[DTrulez616]

Running/Full Body Workout

Running:
8 Miles
1 Mile @ 10K pace(10mph) and 0.5 miles recovery jog(7.3mph). Repeat 5 times and then a half mile cooldown.

The Exercise
6X85 (8 Sets)

DB Bench
8X60 (4 Sets)
-Superset-
Chin Ups
6XBW (4 Sets)

Plank(Feet on bench, Hand on Swiss Ball)
90secXBW (2 Sets)

Side Plank
60secXBW (2 Sets)

I was pretty nervous going into that run. It was easier then expected. As for The Exercise, that was harder then expected. Its a Power Clean into a Front Squat into a Push Press. It really gets the HR up. I didnt really need much more after that so did some Pressing and Chin Ups to finish the Chest/Back and then some Planks. The Exercise took so much out of me.

Im also never doing static stretching before a run anymore. Its strictly Dynamic pre and then Static post.

[MarkVI]

Running/Full Body Workout

Running:
8 Miles
1 Mile @ 10K pace(10mph) and 0.5 miles recovery jog(7.3mph). Repeat 5 times and then a half mile cooldown.

The Exercise
6X85 (8 Sets)

DB Bench
8X60 (4 Sets)
-Superset-
Chin Ups
6XBW (4 Sets)

Plank(Feet on bench, Hand on Swiss Ball)
90secXBW (2 Sets)

Side Plank
60secXBW (2 Sets)

I was pretty nervous going into that run. It was easier then expected. As for The Exercise, that was harder then expected. Its a Power Clean into a Front Squat into a Push Press. It really gets the HR up. I didnt really need much more after that so did some Pressing and Chin Ups to finish the Chest/Back and then some Planks. The Exercise took so much out of me.

Im also never doing static stretching before a run anymore. Its strictly Dynamic pre and then Static post.

THE EXERCISE IS SRS BIZNEZZ!!!

Wow, that sounds intense brosef. I wanna try it!!

[DominationStation]

...sound familiar?

[AllGenetix]

still stealin and duplicating my exact routines. i wonder if you are actually doing them or just copy and pasting them. they are IDENTICAL!

weird? http://forum.bodybuilding.com/showpo...&postcount=782

its been an ongoing thing too

[wynner64]

still stealin and duplicating my exact routines. i wonder if you are actually doing them or just copy and pasting them. they are IDENTICAL!

weird? http://forum.bodybuilding.com/showpo...&postcount=782

its been an ongoing thing too

I don't see what's wrong with copying (as in performing) someone's routine (I copy Tim's every now and then, not to mention my journal setup is a lot like SeanCC's) but I will admit that I have honestly never had the same results. I would usually be either a couple reps short, or a couple of reps over, and that was on a day where I was really trying to keep even pace with that person.

The only way I could imagine myself hitting the exact same amount of reps they did is if I were to copy it down on paper and coach myself along to hit those numbers. I noticed the weights were different between the two. Best case scenario, he saw your routine and bumped down the weights a bit to a level where he could complete the amount of reps that you accomplished.

[AllGenetix]

i dont mind him copying the workout i just wanted to make sure he was actually doing them because sometimes he would even use the same comments as mine word for word. i think its cool he is using my workouts, but think it isn't the best plan on TOP of marathon training. seems to be helping his work capacity though!

[wabeer1]

Strong running as usual and you got it in the bag with that front. Might have to 'borrow' the fit ball planks - never considered this variation and a great concept. It's great to get other peoples insights and work them into your own routine - keeps it fresh and real.

[DTrulez616]

still stealin and duplicating my exact routines. i wonder if you are actually doing them or just copy and pasting them. they are IDENTICAL!

weird? http://forum.bodybuilding.com/showpo...&postcount=782

its been an ongoing thing too

I don't see what's wrong with copying (as in performing) someone's routine (I copy Tim's every now and then, not to mention my journal setup is a lot like SeanCC's) but I will admit that I have honestly never had the same results. I would usually be either a couple reps short, or a couple of reps over, and that was on a day where I was really trying to keep even pace with that person.

The only way I could imagine myself hitting the exact same amount of reps they did is if I were to copy it down on paper and coach myself along to hit those numbers. I noticed the weights were different between the two. Best case scenario, he saw your routine and bumped down the weights a bit to a level where he could complete the amount of reps that you accomplished.

i dont mind him copying the workout i just wanted to make sure he was actually doing them because sometimes he would even use the same comments as mine word for word. i think its cool he is using my workouts, but think it isn't the best plan on TOP of marathon training. seems to be helping his work capacity though!

Alright Kirk, im glad to hear youre not uber pissed about me using the routine. I have done 100% of everything ive posted. Sometimes I use your comments because I would have sid the same thing. If something was hard for you its definitely gonna be hard for me, haha. I think your routine is good because I dont know if you remember but I wasnt doing 13 miles a day until I started doing your routine, it had most definitely raised my work capacity through the roof.

Strong running as usual and you got it in the bag with that front. Might have to 'borrow' the fit ball planks - never considered this variation and a great concept. It's great to get other peoples insights and work them into your own routine - keeps it fresh and real.

The Swiss Ball makes it really hard to keep stable and its killer on the core.

[DTrulez616]

Running/AR

Running:
9.5 Miles at an easy pace. (7.8-8.3mph)

AR:
15 Minutes on Treadmill 4.0mph 8.0% incline
Tons of stretching

I was too sore from yesterday from The Exercise so I decided just to do a little walking and alot of stretching. I should feel better tomorrow.

[DTrulez616]

Running/Conditioning

Running:
8X800M @ 5 seconds faster per mile then 5K pace.
400M @ an easy pace between.
8X400M @ 15 seconds faster per mile than 5K Pace.
200m @ an easy pace between 6 of them.
800M @ an easy pace between 2 of them.
800M Cooldown

Stats:
10.25 Miles Total
800's @ 10.5mph
400's @ 10.8mph
Recovery Jogs @ 7.3mph

Deck of Cards:
Clubs - 25lb Med Ball Slam
Spaces - Rope Turns X10
Diamonds - 50lb DB Swings
Hearts - Burpees

Aces: 15
K: 13
Q: 12
J: 11
10: 10
5-9: # on the card
2-4: 5
Joker: 400M Sprint
Time: 32 Minutes 30 Seconds

I brought my A game for sure today. The run was just insane. It was like HIIT on steroids. 10.25 miles worth, wow. The 800s were hard enough but once I got to the 400s it was really hitting me hard since I only got 200 meters so recover.

I was also surprised with my Deck of Cards time since I upped the number of reps for the face cards. Friggin sweaty session and the Aces were all cramed together and I just basically had to black out and suck it up and do them. No complaints here today, two solid sessions.

[wynner64]

Sad thing is I plan on performing that exact same workout That looks perfect for interval training.

[Holyspokes]

Intervals look ****in balls to the walls. Legit.

How much time in between sessions?

[DTrulez616]

Sad thing is I plan on performing that exact same workout That looks perfect for interval training.

Are you gonna do it for that long? Get ready for some pretty intense stuff.

Intervals look ****in balls to the walls. Legit.

How much time in between sessions?

However long it takes to run a 400 or 200 at 7.3mph.

Running/Full Body Workout

Running:
7 Miles @ 7.8-8.3mph
5 Acceleration Striders

DB Clean & Press
3X50 (12 Sets)

DB Rows
8X90 (4 Sets)
-Superset-
Front Squat
8X135 (4 Sets)

Decline Bench Press
8X135 (4 Sets)
-Superset-
GHR
8XBW (4 Sets)

Weighted Rope Crunches
8X100 (4 Sets)

This workout was pretty intense with 12 sets of DB Clean and Press. I was gonna do 6X6 with like a minute rest in between but decided to go with a speed workout and keep firing back and forth between arms with no rest. You bet your ass HR was skyrocketing during this. I almost yacked during that Rowing/Squatting superset.