<<< 18 Weeks for 3:30 Marathon Training >>>

[BleedCardio]

LBC Marathon: 10/09/2011

-----The Goal-----
Run the full 26.2 in 3 hours and 30 minutes

-----The Plan-----
Gonna Follow Hal Higdon's Intermediate I running plan. Found here: http://www.halhigdon.com/marathon/inter1.html. Along with the 18 week program I will also incorporate strength training in my routine. I won't run a typical 3 or 4 day split, but rather a 2 day full body routine along with some random days dedicated to deads, squats, etc. The goal is to stay injury free and not burn out.

-----About Me-----
5'11''
170 lbs
Ran my first marathon last year. The San Francisco Marathon and finished in 3:45. A time I was happy with, but can't stop feeling like I could have done better. I wasn't much of a runner before the marathon, but since I really enjoyed running and overall health benefits. 15 minutes is a lot to shave off in one run, but, I have two things going for me: 1) I'm more experienced & 2) This run will be much flater then SF!

-----The race-----
http://runlongbeach.com/

18 weeks officially begins on 06/05. But will begin logging now. Appreciate support from any who follow!!

[BleedCardio]

May 26, 2011

Warmup:10 minutes on elliptical
Flat Bench:
135x10
165x10
170x10
175x8
Widegrip Pulldowns:
140x12x3
Hyper Extensions:
BW+25x15x2
Leg Extensions:
175x12x2
-superset-
Lying Leg Curls
90x12x2
Seated Calf Raises:
110x15x3
DB Upright Rows:
40sx12x2
-superset to-
Standing DB Press
40sx12x2
Hanging Leg Raises
3 sets x 15
Decline Crunches
+25x15x2
BW Dips
30x1

**Notes** In & Out of the gym in about 40 minutes as I was pressed for time. High rep range. Just cuz.

Daily Eye Candy

[whelap2]

In, love to hear how it goes. Higdon's plans are nice because they are pretty straight forward.

Have you ever heard of the Arnold Pump & Run? It is a 5k race where each competitor benches their body weight as many times as they can beforehand, and for every rep you get 30s subtracted from your time, up to 30 reps. It seems like you might be decent at that if you gave it a try in the future (most years a freak of nature shows up and runs a 16 flat 5k after benching their bw 30 times, but it is still fun, even if it is impossible for a mortal to win it)

[BleedCardio]

In, love to hear how it goes. Higdon's plans are nice because they are pretty straight forward.

Have you ever heard of the Arnold Pump & Run? It is a 5k race where each competitor benches their body weight as many times as they can beforehand, and for every rep you get 30s subtracted from your time, up to 30 reps. It seems like you might be decent at that if you gave it a try in the future (most years a freak of nature shows up and runs a 16 flat 5k after benching their bw 30 times, but it is still fun, even if it is impossible for a mortal to win it)

Thanks for the add. That 5k sounds interesting, is it all over the country? There is going to be a Men's Health Urbanatholon in SF this year in November. I might check that out

[whelap2]

I guess it is in Ohio, I though it was in California because Arnold is involved in it.

http://www.arnoldsportsfestival.com/...p-and-run.html

[BleedCardio]

I guess it is in Ohio, I though it was in California because Arnold is involved in it.

http://www.arnoldsportsfestival.com/...p-and-run.html

The only thing Arnie did for Cali is ruin our budget!
That race looks fun though, would be interesting to see how I would do. Maybe one of these days I will see how I do at the gym and take off for a 5 K

[mab23]

HA HA - in and subbed

I laugh because Im doing the last 7 weeks of hal higdons novice marathon program !

[DTrulez616]

Im kinda in hiding but know im subbed and lurking! Thats a great Marathon plan BTW, I incorporated some of Advanced runs into my Marathon Plan.

[BleedCardio]

HA HA - in and subbed

I laugh because Im doing the last 7 weeks of hal higdons novice marathon program !

HA HA.

I laugh cuz I don't think the novice program calls for 405lb deadlifts! Glad to have a fellow SoCal bro on board.

Im kinda in hiding but know im subbed and lurking! Thats a great Marathon plan BTW, I incorporated some of Advanced runs into my Marathon Plan.

There he is! Feel free to drop a bomb of knowledge whenever you want. Always appreciated. How's the training going?

[BleedCardio]

Outdoor Run: 5.53 Miles 42:42 / 07:43 pace

Notes: Started off a little sluggish, but overall felt great. Was shooting for 5 miles and went slightly over. Happy with the pace and really wasn't trying to push it, just focusing on slowly getting my mileage back up.
Ran against traffic for the entire route, which is a first. I typically with traffic, only because the angle of the road feels better on my ankles, but a guy who goes to my gym and is a fellow runner in the area told me that someone purposefully went off the road and tried to hit him! He said he heard the car coming behind him and had to dive into the bushes! Crazy, if it was me I would have been roadkill cuz my headphones and I would have been oblivious. I'm sure it was some fat bish that was mad at dah fitness.

Daily Eye Candy

[wabeer1]

In

Looking forward to you tearing up the tarmac!

[mab23]

nice run - like your pace!

and love the eye candy

I want to get a garmin GPS watch so I can track my pace in outdoor runs!

[BleedCardio]

In

Looking forward to you tearing up the tarmac!

yeeeeeeeeesssssssssssss

nice run - like your pace!

and love the eye candy

I want to get a garmin GPS watch so I can track my pace in outdoor runs!

Those Garmin GPS watches are the sh!t, my bro got one off ebay. Not a bad price either. It beats having to carry my iphone around

[BleedCardio]

Outdoor Run: 3.46 Miles 25:31 / 07:22 pace

Notes: Carrying alot of water weight from beer and sh!tty eating over the weekend. Went to the Salt River in AZ and had a blast, but back to work.

Daily Eye Candy

[mab23]

when I do my outdoor runs I have to stop sometimes for streetlights

do you have this same problem or do you run where there is none of this?!?!?

like the eye candy!

[wabeer1]

Decent pace happening and hate the bloated feeling of beer Besides the weekend, how has the diet been treating you?

Stars and stripes eye candy = approve

[BleedCardio]

when I do my outdoor runs I have to stop sometimes for streetlights

do you have this same problem or do you run where there is none of this?!?!?

like the eye candy!

I stick to the neighborhoods and avoid the streetlights. In the past I have had to stop and really screws with me, so I try to avoid it now.

Decent pace happening and hate the bloated feeling of beer Besides the weekend, how has the diet been treating you?

Stars and stripes eye candy = approve

Diet hasn't been anything special, really just trying to live my life. Make smart choices for the most part, but not be controlled by it. Hence, drinking if the time is right, etc.

[BleedCardio]

May 31, 2011

Warmup:10 minutes on elliptical
Flat Bench:
135x10
165x10
175x10
185x8
-superset with:
Standing DB Curls:
35sx10x4
Widegrip Pulldowns:
140x12x3
-superset with
DB Hammer Curls:
35sx8x3
Hyper Extensions:
BW+25x15x2
Leg Extensions:
175x12x3
Lying Leg Curls
90x12x3
BB Upright Rows:
80x12x2
-superset to-
Standing DB Press
40sx12x2
Hanging Leg Raises
3 sets x 15
Decline Crunches
+25x15x2
Dips
+45x15
+45x12
BWx15

Cooldown:16 minutes on elliptical

**Notes** I was off today so went in a later then usual and the gym was pretty crowded. Still, I was able to get done in 1 hr flat.

Daily Eye Candy

[wabeer1]

Mirin the intensity and volume you brought to that hour of power! Are you still training in the mornings?

[BleedCardio]

Mirin the intensity and volume you brought to that hour of power! Are you still training in the mornings?

Yes sir. Yesterday was later though. I've actually been thinking about changing gyms so I can train in the evenings. Early morning training + work + kids/family = zero energy in evenings right now. The gym I go to now is very small and is packed full of highschool teenie boppers in the evenings, so I would end up just going nuts and throwing a dumbbell in someone's face if I trained at that hour. The bigger gym is twice the cost though...so I dunno.

[BleedCardio]

Outdoor Run: 4.12Miles 32:22 / 07:50 pace

Notes: Slow fat kid is slow.... Actually, don't even care about the pace right now. Ventured out for four miles and that was my only goal. The past couple days I have seen a hawk perched up on a lamp post, same spot every morning. I don't know why, but it makes me happy to see. Guess I'm a tree hugger!

Hump Day Eye Candy (Chive on)

[BleedCardio]

June 02, 2011

Warmup:Jumping Rope
Pullups (Wide Grip):
BWx10
BWx10
BWx8
Pullups (Hammer Grip):
BWx10
BWx10
BWx8
Deadlift:
135x5
185x5
225x5
245x5x2

Hamster Wheel (treadmill run): 4 miles

**Notes** Higdon's plan says to do midweek run 30-45 seconds slower then pace, so I did the first 3 miles at 8:30 and the 4th mile at 8:00. Felt real slow in the beginning but worked out ok. Incline was set @ 1.0. Nothing crazy with deads, but felt good and lower back has been feeling good as well.

Daily Eye Candy

[BleedCardio]

June 03, 2011

Warmup:10 minutes on elliptical
Flat Bench:
135x10
165x10
175x10
185x8
195x6
Widegrip Pulldowns:
140x12x3
-superset with
Hyper Extensions:
BW+25x15x2
Leg Extensions:
185x12x3
Lying Leg Curls
95x12
100x12
BB Upright Rows:
80x12x2
-superset to-
Standing DB Press
40sx12x2
Hanging Leg Raises
3 sets x 15
Decline Crunches
+25x15x2
Dips
+45x15
+45x12
BWx15

**Notes** TGIF!! 5 miler tomorrow and 6 miler on Sunday. Then to start the actual 18 week plan.

Daily Eye Candy

[mab23]

enjoy your 5 and 6 mile runs - like the candy

[BleedCardio]

enjoy your 5 and 6 mile runs - like the candy

Stole it from Evo over in the Cali thread enjoy your 26.2!!!!

[BleedCardio]

Outdoor Run: 5.51Miles 42:18 / 07:40 pace

Notes: Started out too fast and had to slow pace down. Cool day in SoCal. I'm tired of the June gloom. I will be hitting an Angels game tonight, we'll see how that affects tomorrows run.

Daily Eye Candy (Chive on)

[Stathakis]

ever consider running twice a day? you might not have the time for it, but even 20 minutes to shake out the legs in the morning makes me feel way better on the afternoon run. it was only after starting two-a-days that I really started to see improvement, and the extra running was all at recovery pace too so it wasn't even like it was that much work. try it out!

[BleedCardio]

ever consider running twice a day? you might not have the time for it, but even 20 minutes to shake out the legs in the morning makes me feel way better on the afternoon run. it was only after starting two-a-days that I really started to see improvement, and the extra running was all at recovery pace too so it wasn't even like it was that much work. try it out!

Never done a two-a-day with strictly running. I'll run in the am and lift in the pm or vice versa in the past. Might give it a try depending on my schedule

[wabeer1]

Like the set yup of you lifts, 'specially deadlift with pullups and deads..fun and intense workout!

Looking shreddo in your new avi and holding good size.

Like the Press and Upright combo..might have to borrow!

[BleedCardio]

Like the set yup of you lifts, 'specially deadlift with pullups and deads..fun and intense workout!

Looking shreddo in your new avi and holding good size.

Like the Press and Upright combo..might have to borrow!

Funny part is, I've just been kinda winging the lifts lately, not on a true routine like you. Focus is the running and not looking like your typical runner or Kenyan!

Weight holding steady at 170lbs, thinking I might want to drop down to 160lbs though I feel much more fluid, limber, etc at a lighter weight. We'll see though, I have some fat I can shed, but don't want to lose TOO much strength.