Quest for Speed! Chrisbute's Journal

[chrisbute]

Well, I decided to take the plunge on this workout journal forum. I have been an avid visitor of bb.com over the past year. Recently I decided to explore some of the additional features this great site has to offer.

I have lived in Charlotte NC for 8 years. My wife and I are both from Buffalo NY. We have 2 boys (ages 5 years and 5 months old) Yes, it's a challenge to juggle work, family, household projects and working out.

I have always been involved in working out and keeping journals. My goals are somewhat different than the average bb.com person. My first love is running. I also REALLY like to lift weights to build and define. Several people at my gym refer to me as the "jack of all trades". I guess that's a compliment. The former US Marines I lift with tease me when it's my cardio/running days. The runners tease me when I lift with the big boys.

My primary goal is to increase my speed while running races. Specifically I want run under 7 minute miles in 5K races. This translates to a finish time of 21:44 or better (8.57 mph or faster over 3.1 miles). I was so close to this target time 2 years ago. I even completed a marathon a little over 1 year ago. Then my training seemed to stagnate and my diet became steadily worse.

To achieve my goal, I simply need to lose weight. I DO NOT want to discontinue lifting to achieve this weight loss goal. I measured my bodyfat and I'm at 19.4%, so there is much room for improvement. I also need to continue running at both long distances (low heart rate) and short intervals and hills (high heart rate). Cardio cross training for low/medium heart rate also needs to continue both for weight loss and injury prevention.

Biggest obstacle to overcome to achieve the goal:
1. My wife is a junk food queen. Her high metabolism allows her to eat anything with little worry about weight gain. (why couldn't I be blessed with that) I'm always tempted to snack on some of the high sugar snacks she buys (especially late at night). I am taking steps to counter this, like eating tuna when the snacking urge hits.

So it begins................

[joed]

Welcome to the journals, you have an interesting mix of goals. I'll get rid of those red lights under your name if you don't have any objections.

[Bob45]

Welcome and good luck!

[chrisbute]

Thanks! Great to be here!

I was confused on why I got some negative CP. My posts have never been negative. I asked the guy who did it and he said he was in a "foul mood". I kind of assumed it was an initiation to those who are new to posting on bb.com. I have NO objections to you removing the red lights!!

Thanks again!

[ChocoChick]

1. My wife is a junk food queen. Her high metabolism allows her to eat anything with little worry about weight gain. (why couldn't I be blessed with that) I'm always tempted to snack on some of the high sugar snacks she buys (especially late at night). I am taking steps to counter this, like eating tuna when the snacking urge hits.

Welcome to journaling!

And good luck with the tuna plan... My husband brings boxes of cookies to bed ( ) so I know how tempting it can be! Of course, he was recently diagnosed with diabetes, so there's more to it than just being thin...

[NorCal930]

Welcome and good luck. Why is it that all those snacks taste so good.

[Hibiscus09]

I attempted to turn your red green and was successful! Such power -- it makes me dizzy!

Good luck to you in achieving your goals! I've been such a slow, slow runner when I've made feeble attempts at doing the activity. I ran the Cooper River Bridge Run at a 10 minute mile pace and that's as fast as I get.

[jmc53]

Welcome to journaling

[chrisbute]

Thanks everyone for the warm and friendly welcome!

Overall I had a great day today. I REALLY looked forward to my workout after work and am keeping a very conscious effort to control the snack cravings!

Treadmill 4 miles flat 6.3 - 7.2 mph 35 min nice, easy pace
Elliptical 30 min cross train course resistance 11-12

Diet has been clean today. That is a fist time in a month - I think because now I have to answer to this board in addition to myself! (hey, whatever gets me to my goal is OK by me)

[BigBT]

Glad to have you on board. Seems like you have some very definate goals in mind.

Running is not something I do, have ever done, or will ever do if I can help it, but I sure respect those of you who do. The seven minute mile will be a great accomplishment. Best of luck to you.

[jtroster]

Welcome.

[ChocoChick]

Running is not something I do, have ever done, or will ever do if I can help it, but I sure respect those of you who do. The seven minute mile will be a great accomplishment. Best of luck to you.

I think I resemble this remark! Actually, I feel this way about nearly all forms of cardiovascular activity. Although I was a sprinter once. Many years ago...

Hello Chris. What does your name stand for anyway?

[mom24boys]

hi chris *waves* welcome to the journals..GL on your goals

[chrisbute]

I think I resemble this remark! Actually, I feel this way about nearly all forms of cardiovascular activity. Although I was a sprinter once. Many years ago...

Hello Chris. What does your name stand for anyway?

I responded directly to BigBT since I was on the floor laughing. I respect the honesty. What can I say... I'm a glutton for punishment. I love to run. I love to lift. I know I can do both. When I did my marathon last December I wanted to be in an elite group of those that can bench 300 lbs and complete a marathon. Alas, I never did hit my benching goal of 300, but did complete the race!

ChocolateGirl - You will be disappointed with my name. It's just a shortened version of my last name. There were several Chris's in my rather large extended family and to keep all of us from looking up at large family events when someone yelled "Chris". So everyone referred to me as Chrisbute or Bute. I like your name and your moniker "Saddistic Veggie Princess". It seems kind of a Yin Yang thing going on there!

hi chris *waves* welcome to the journals..GL on your goals

Thanks! Glad to Finally be here. You guys seem like a tight group of supporters.

[ChocoChick]

ChocolateGirl - You will be disappointed with my name. It's just a shortened version of my last name. There were several Chris's in my rather large extended family and to keep all of us from looking up at large family events when someone yelled "Chris". So everyone referred to me as Chrisbute or Bute. I like your name and your moniker "Saddistic Veggie Princess". It seems kind of a Yin Yang thing going on there!

Ok, that makes sense. I am not really sadistic. A former forum member gave me that moniker because I was always telling him to eat his veggies. I thought it was pretty funny, so there it is. Actually, I just lack the imagination to come up with anything entertaining on my own. I recently changed usernames and my last one was truly boring.

Ok, it's cookie, I mean bed time.

[chrisbute]

Today I only concentrated on lifting. All body parts in about 90 minutes -roughly 50 sets total. I won't itemize every set lifted here since I don't remember. I bounce from one thing to another with 30-45 seconds rest between sets.

Today I started with Smith Machine Flat Bench Press and adjusted the incline every other set.
set 1: 12x135 Set 2: 9x205 Set 3 (30% angle) 10x185 Set 4: (30%) 7x195
set 5: (60%) 8x185 Set 6: (60%) 10x155

no cardio or running today. That is on the agenda for tomorrow!

Diet was mixed: I just cheated a bit with some ham and cheese tonight while watching a movie "Children of Men". I'm still not done with the movie and will complete it tomorrow, but what a depressing movie! (Yawn......my pillow is calling me)

[chrisbute]

Today was another productive workout day, but I broke my own cardinal rule. I did running the day after lower body lifting. Ouch! My legs felt heavy, but i did it:
4.5 miles outside on rolling hills in the Ballantyne area. My GPS had this at 4.7 miles, but we'll say 4.5 - I did this as a jog averaging 6.3 mph. It was warm! 80 degrees and sunny at 5PM

I cooled down and did 15 minutes on a Cybex Arc Machine (combo Elliptical/ cross country ski machine)

Tomorrow will be REST! i need to recover for a blistering double workout planned for Friday.

[ChocoChick]

I get dizzy on the arc machine. There's something unnatural in that movement.

Good job on the running, especially after a leg day! What's on tap for Friday? Inquiring minds want to know...

[chrisbute]

I get dizzy on the arc machine. There's something unnatural in that movement.

Good job on the running, especially after a leg day! What's on tap for Friday? Inquiring minds want to know...

I do agree that the Arc machine is "different". I will go on these from time to time. Today, I saw a friend on one, so I did my cool down on the Arc machine next to him while we chatted.

My plan for Friday is Elliptical 45 min during lunch and Lift/run after work. My office has a small gym and shower facility, so this works nicely during lunches.
Double workouts are fun, but I need to eat a bit more after the lunch time workout.

[Hibiscus09]

Nice job on the running! I bet your legs did feel heavy.

Enjoy the day off!

[chrisbute]

Nice job on the running! I bet your legs did feel heavy.

Enjoy the day off!

Yes, they were pretty heavy! Hamstrings always tight the day after lifting. All other parts of the leg were fine.

Yes, today was a day off. I got to watch "Happy Feet" with my 5 year old! Tomorrow will be a challenge.

[BigBT]

Nice run through Ballantyne. That's a nice area. I just finished a project up there. If your GPS says 4.7, by God, that's what you did! Don't short it. That .2 would probably be a personal best for me on its own.

[ChocoChick]

That .2 would probably be a personal best for me on its own.

LOL! You make me feel so good about my un-cardio-ness!


Hi Chris!

[Hibiscus09]

Yes, today was a day off. I got to watch "Happy Feet" with my 5 year old! Tomorrow will be a challenge.

Just keep thinking, "happy feet, happy feet. . . ."

And by the way, Happy Friday!!

[wubby]

Welcome. It is nice to see other runners here (the more of us freaks the better). I spent the last 20 years focusing on running with a little weight lifting on the side. After last fall's marathon I decided to do something different for a little while and switch my focus to weight lifting. Kind of an experiment for me to see if adding some more muscle will help me get a little faster - and at least if it doesn't, I'll end up looking a little better. Kind of a win-win situation.

Today was another productive workout day, but I broke my own cardinal rule. I did running the day after lower body lifting. Ouch!

I used to avoid it too, but sometimes an easy run the next day helps me loosen up more than if I skip it and wait till the next day. Granted, that run will be SLOW.

[chrisbute]

Nice run through Ballantyne. That's a nice area. I just finished a project up there. If your GPS says 4.7, by God, that's what you did! Don't short it. That .2 would probably be a personal best for me on its own.

If you are in the area for another project, I'll give you a pass for my gym. It really is one of the better ones on Ballantyne!
As for the GPS - It actually is a bit off. My friends laugh since I make my move too early in my races. With a half mile to go (according to the GPS) I start my sprint and then I hit the mark where the race should end and there is actually .2 or .3 left. That is the worst feeling!

LOL! You make me feel so good about my un-cardio-ness!


Hi Chris!

Hey - I can't believe you don't do cardio! With those abs, you probably do lots! If not then you have excellent genetics!

Just keep thinking, "happy feet, happy feet. . . ."

And by the way, Happy Friday!!

Hey Diane! I never put 2 and 2 together! Happy Feet and running with "happy feet". Too funny!

Welcome. It is nice to see other runners here (the more of us freaks the better). I spent the last 20 years focusing on running with a little weight lifting on the side. After last fall's marathon I decided to do something different for a little while and switch my focus to weight lifting. Kind of an experiment for me to see if adding some more muscle will help me get a little faster - and at least if it doesn't, I'll end up looking a little better. Kind of a win-win situation.



I used to avoid it too, but sometimes an easy run the next day helps me loosen up more than if I skip it and wait till the next day. Granted, that run will be SLOW.

Hi Wubby and thanks! Yes running and lifting are an interesting combination. When training for my marathon, I did some upper body lifting, no lower body lifting, no speed work.... I only concentrated on endurance...... Yea I completed the marathon, but I would have done much better if I had worked everything in. I was so nervous for my first one. I only wanted to complete it. My goal is to lose the excess weight, get faster for short races (10K or less) and then do the Marine Corp Marathon. We'll need to compare notes since we are runners!

[chrisbute]

Oh yea, my workout today. I almost forgot to post it.

Well I did not do the double workout as planned. I needed to work through lunch to meet a deadline (how dare work interfere with my planned workout) On the plus side, I finished at 2:00 PM and went to the gym for a VERY long workout:

I did about 50 sets of upper, lower body along with abs in 2 hrs. Since the gym was dead this afternoon I tried two new machines in my gym. One was a basic Back Hyperextension machine. I haven't used on of those since college. It felt good to target the lower back for 4 sets. The second was a Cybex Hamstring Curl machine (I think that's what it's called) This machine targets Ham's and Glutes and is better than the seated hamstring machines we have.

After lifting I did:
30 minutes on Precor Elliptcal Hill climb at resistance 12
30 minutes on Stationary upright bike resistance 10/11
15 minutes Cybex Arc Trainer Resistance 25-40

After that it was MILLER TIME. Well, not really....... but I wanted one nonetheless! I actually went home and practiced T-Ball with my 5 year old (Noah) He had me chasing grounders across the yard. I think that counts for some cardio!

[ChocoChick]

Hey - I can't believe you don't do cardio! With those abs, you probably do lots! If not then you have excellent genetics!

Abs are made in the kitchen. There is much truth to this saying. I don't do cardio. And you'll have to trust me when I say it has nothing to do with genetics.

Chasing grounders with your son sounds like a good way to get in some fun and some cardio, Chris.

[wubby]

Hi Wubby and thanks! Yes running and lifting are an interesting combination. When training for my marathon, I did some upper body lifting, no lower body lifting, no speed work.... I only concentrated on endurance...... Yea I completed the marathon, but I would have done much better if I had worked everything in. I was so nervous for my first one. I only wanted to complete it. My goal is to lose the excess weight, get faster for short races (10K or less) and then do the Marine Corp Marathon. We'll need to compare notes since we are runners!

For my first couple marathons I did mostly upper body lifting and just some lower for working on strength imbalances to avoid injuries in some of my problem areas. For last year's marathon I was more diligent with my lifting and was pretty consistent with twice a week lifts and a little more leg work.

I have always done some speedwork when training, but for my 2nd and 3rd marathons I over trained and blew them (based on what my goals were anyway). Last year I trained a lot smarter and harder and I was very happy with the race in October. I definitely felt like having a little more strength would have helped me more so that is why I started lifting more this winter ... turned out I got hooked and decided to stick with this for a little while.

I keep swearing that I will do some more 5Ks and 10Ks instead of the longer races ... I think I may this year, I realized I have not raced a 5K in 16 years... I am looking for a pump and run - the races where you bench your body weight and for every rep, the take a minute off your time - I think that would be fun.

[chrisbute]

Abs are made in the kitchen. There is much truth to this saying. I don't do cardio. And you'll have to trust me when I say it has nothing to do with genetics.

Chasing grounders with your son sounds like a good way to get in some fun and some cardio, Chris.

Yes, I sometimes forget that DIET is a way to make or break the abs!

The grounders were fun for the first 10. After that it was work!

For my first couple marathons I did mostly upper body lifting and just some lower for working on strength imbalances to avoid injuries in some of my problem areas. For last year's marathon I was more diligent with my lifting and was pretty consistent with twice a week lifts and a little more leg work.

I have always done some speedwork when training, but for my 2nd and 3rd marathons I over trained and blew them (based on what my goals were anyway). Last year I trained a lot smarter and harder and I was very happy with the race in October. I definitely felt like having a little more strength would have helped me more so that is why I started lifting more this winter ... turned out I got hooked and decided to stick with this for a little while.

I keep swearing that I will do some more 5Ks and 10Ks instead of the longer races ... I think I may this year, I realized I have not raced a 5K in 16 years... I am looking for a pump and run - the races where you bench your body weight and for every rep, the take a minute off your time - I think that would be fun.

Wubby - Which Marathons have you done?? I stayed close to home for my first and did it in hilly Charlotte.

I never heard of Pump and Run races. I think I would do well. So if I weight 180 and I can bench that 15 times, does that mean I take 15 minutes off my time?? Damn, that is world record pace.