DTrulez Marathon Training Journal

[BleedCardio]

solid work lately. keep that incline out front of flat and you'll see some pretty good gains, trust me

the truth here

[DTrulez616]

solid work lately. keep that incline out front of flat and you'll see some pretty good gains, trust me

the truth here

Will do. I just gotta keep switching things up and hitting the chest hard from all angles and hopefully progress will made.

Running

4 Miles

Same thing as yesterday but a different route.

[DTrulez616]

Running

8 Miles @ Goal Marathon Pace

Avg HR: 164
Max HR: 180

Upper - Push Hypertrophy

DB Incline Press: 10X50 (4 Sets)

Bench Press: 12X115 (3 Sets) PR!+2 Reps

Dips: 15XBW 12XBW (2 Sets) 10XBW
-Superset-
Arnold Press: 10X30 (4 Sets)

Cable Crossover: 15X30 (2 Sets) 12X30
-Triset-
DB Lateral Raises: 12X15 (3 Sets)
-Triset-
Tri Rope Pressdowns: 12X75 (3 Sets)

OMG it was so freakin hot today. That combined with the fact I was really pushing harder than I actually planned too led to a high HR. For some reason the heat had me thinking I was moving slower than I actually thought I was but really I was going faster because when I was done I was surprised that my average pace was faster than goal pace.

Very intense Push workout to follow that up. I was surprised I had this much energy. I was short on time so I really didnt have any rest at all.

[wabeer1]

Lots of intensity in that push workout - high energy day Nice work on incline (especially PR) after flat - that always screws me over!

Were is your weight hovering these days?

[DTrulez616]

Lots of intensity in that push workout - high energy day Nice work on incline (especially PR) after flat - that always screws me over!

Were is your weight hovering these days?

Youve got it backwards. It was a Flat rep PR after Inclines.

Weight is down some. Hovering around 145.

Upper - Pull Hypertrophy

Hang Cleans: 3X100 (10 Sets) PR!+5lbs
-Superset-
WG Pullups: 3XBW+10 (10 sets)

Pendlay Rows: 15X115 12X115 (2 Sets)
-Superset-
Underhand Pulldowns: 15X130 (2 Sets) 12X130

Incline Bench Braced DB Rows: 10X45 (3 Sets)
-Triset-
DB Shrugs: 12X80 (3 Sets)
-Triset-
Incline DB Curls: 12X25 (3 Set)

This was one of the best Pull days Ive had. Not really pushing any PRs but MMC and feel were amazing. Great TUT on every exercise and great speed on the Cleans.

I cant believe I forgot this but less than 2 weeks left!

[DominationStation]

Man I wish I could do WG pull-ups. You always seem to have that killer MMC, but for back (and chest) it's like non-existent for me. Way to get yo swole on! Haha. I'm getting pumped for your marathon man, you got any more big runs or now kinda on cruise control?

[wynner64]

Nice looking pull day as usual broski

[wabeer1]

Lolz at my typing fail!

145 and you are a power to weight machine. I benchmark you stats against some of the younger guys at my gym and you are way stronger and fitter.

Likin the PR stattos!

[ilove2run]

less then two weeks, awesome!

I've got a 15k the day before your race i think?!?!?! or its the same date. The 11th, yours is the 12th no?


You're going to beast this sheet up, quick question though regarding mileage, what are you down to? Seems very little.

[DTrulez616]

Man I wish I could do WG pull-ups. You always seem to have that killer MMC, but for back (and chest) it's like non-existent for me. Way to get yo swole on! Haha. I'm getting pumped for your marathon man, you got any more big runs or now kinda on cruise control?

Less than two weeks so things are starting to cool off running wise. Not the temperature though.

Nice looking pull day as usual broski

Lolz at my typing fail!

145 and you are a power to weight machine. I benchmark you stats against some of the younger guys at my gym and you are way stronger and fitter.

Likin the PR stattos!

Thanks guys, appreciate the comments.

less then two weeks, awesome!

I've got a 15k the day before your race i think?!?!?! or its the same date. The 11th, yours is the 12th no?


You're going to beast this sheet up, quick question though regarding mileage, what are you down to? Seems very little.

Yup, race is the 12th. My mileage is starting to get down there. Im in the middle of the taper.

Running

8 X 1/2 Mile repeats @ 5 seconds faster than 5K pace
1/4 Mile recovery jogs between
1/2 Mile Cooldown

Avg HR: 161
Max HR: 182!

I underestimated this run, wow. I was not expecting it to be that tough but with each repeat I could feel the lactic acid really building, especially in my arms. Crazy intensity.

[fgfan1]

just in case there was any doubt, you're the man.

you KNOW you're gonna kill this run

[Holyspokes]

Good **** lately my man. You're gonna dominate this race!

Stop lifting though!

and.. there's no such thing as lactic acid in your muscles, FYI. It's lactate.

[BleedCardio]

Less than two weeks so things are starting to cool off running wise. Not the temperature though.


Yup, race is the 12th. My mileage is starting to get down there. Im in the middle of the taper.

Good **** lately my man. You're gonna dominate this race!

Stop lifting though!

and.. there's no such thing as lactic acid in your muscles, FYI. It's lactate.

T-minus 11 days! Gonna tear it up, but agree time to back off the lifting. Race should be #1 focus, you can get lifting PRs on Sept 13th!

[DTrulez616]

just in case there was any doubt, you're the man.

you KNOW you're gonna kill this run

Good **** lately my man. You're gonna dominate this race!

Stop lifting though!

and.. there's no such thing as lactic acid in your muscles, FYI. It's lactate.

T-minus 11 days! Gonna tear it up, but agree time to back off the lifting. Race should be #1 focus, you can get lifting PRs on Sept 13th!

Thanks guys, I love the support Ive got from each and everyone of my followers throughout my journey. Focus is getting some good rest until the 12th.

Running

6 Miles

Avg HR: 160

Hot, hot hot!!! Temps were near 100 degrees and made this run not that enjoyable. This is probably the last run of hot weather for the year though as things will cool off this weekend.

[DTrulez616]

Running

20 Minutes alternating between 30 seconds at 20 seconds faster than 5K pace and 30 seconds easy.

Avg HR: 154
Max HR: 168

Upper Body Power

DB Bench Press: 8X65 6X65 (2 Sets) 5X65 (2 Sets) Rep PR!
-Superset-
BB Rows: 8X160 6X160 (3 Sets) Rep PR! 4X185 PR!

Incline Bench Press: 8X115 (4 Sets)
-Superset-
WG Pullups: 6XBW (3 Sets) -drop- 12XBW (Banded)

Arnold Press: 8X35 (3 Sets) PR!+5lbs

Decline CGBP: 15X95 12X95
-Superset-
DB Curls: 12X35 (2 Set)

I didnt go into the first superset with any rep scheme and as a result I pulled out a rep PR on both. Rows were feeling strong so I pulled 185 which I was very pleased with. It sucks, im feeling stronger and stronger with each workout but this will be my last lifting session until after the marathon.

[nwskier]

great way to finish up some upper power before the marathon! ending on PRs is a great note. now get after the marathon and kill it. you'll have a good base to start from when ur finished with the race. good luck!

[DominationStation]

Damn Z way to finish strong (pun intended). Rows are looking strong as hell, you're whole back in general just blows mine away. You'll be feeling so fresh after this deload, giving yourself 10 days rest sounds smart to me (especially your legs).

[DTrulez616]

great way to finish up some upper power before the marathon! ending on PRs is a great note. now get after the marathon and kill it. you'll have a good base to start from when ur finished with the race. good luck!

Damn Z way to finish strong (pun intended). Rows are looking strong as hell, you're whole back in general just blows mine away. You'll be feeling so fresh after this deload, giving yourself 10 days rest sounds smart to me (especially your legs).

Thanks guys, gotta let the body rest up I guess. Lazy week coming up and then I let it all out Sunday.

Running

4 Miles

Avg HR: 155

[AndrewWard123]

Hey mango!

How are things going?

It looks like everything is going well!

Awesome upper body workout and glad to see you still running

[wabeer1]

Looking forward to you killin the marathon. Rest up and good luck mate.

[DTrulez616]

Running

4 Miles

Avg HR: 155

Yup, same exact thing as yesterday.

[fgfan1]

Yup, same exact thing as yesterday.

T minus 24 hours until a week from the race!

YOU GOT THIS BRO!!

[BleedCardio]

Next week it is on! And you gotta kill the 2:45 time so you can watch some NFL action too. I know you're a Yankees fan, but you follow football? Giants? Jets?

[DTrulez616]

T minus 24 hours until a week from the race!

YOU GOT THIS BRO!!

Thanks man, lets hope.

Next week it is on! And you gotta kill the 2:45 time so you can watch some NFL action too. I know you're a Yankees fan, but you follow football? Giants? Jets?

Im not big into Football but my favorite team i the Broncos.

Running

6 Miles @ Goal Pace

Avg HR: 157
Max HR: 177

This taper has got me feeling stronger than ever. I felt completely dominate and I was flying. Legs are feeling amazing and they were moving faster than my body it felt so it took sometime for my body to catch up and g used to it, lol. ONE WEEK!

[DTrulez616]

Deck of Cards

Clubs - 30lb Med Ball OH Slams
Spades - Rope Turns X 10 (Mess up's = Start over)
Diamonds - 35lb DB Snatch (Alt Arms/Round up to even number)
Hearts - Burpees

Aces=15
K=13
Q=12
J=11
10=10
5-9= # on the card
2-4=5

6 X Jokers = 300M Sprint + 10 Burpees

Time: 39 Minutes

This deck gave me some tough runs of Burpees and DB Snatches. High card Snatches and Burpees came in bunches. Subbing in the Snatches for MCs really made things alot harder. The Jokers were no joke either no pun intended.

[DominationStation]

The Jokers were no joke either no pun intended.

Whether the pun was intended or not, I still laughed.

[Holyspokes]

Conditioning workout on taper week. I r confused

[ilove2run]

Conditioning workout on taper week. I r confused

x2 on this.

If it called for a rest day in the program why add the Deck

[DTrulez616]

Im trying to keep intensity high a little but really decrease my mileage. The rest of my week is very simple.

Running

5K @ 10K Pace

Avg HR: 167
Max HR: 180

This is the last run where I had to push myself. The rest of the week is very very easy. I have a 4 miler tomorrow and a 2 miler Thursday. Thats it, no conditioning or extra stuff either. I should be very well rested.

[SeanCC]

Those Jokers are brutal the other day in your deck, love that you threw 6 of them int othe deck, nice work.

Running looks as solid as ever