I finished my half marathon with no problem. I felt good enough after I was done that I thought I could have easily gone another 3-4 miles. My time was 1 hour 46 minutes which averages out to be just slightly above an 8 minute mile pace. I'm pretty pleased with my time since it was my first race. I started out a lot faster than I should have and ran the first two miles at a 7 minute mile pace due to the adrenaline and excitement of the start of the race. I brought my pace back to 8 min miles with the plan of slowing down some if I needed. I basically day dreamed the entire time and before I knew it the race was over.

It was something fun to do but I probably won't enter another half marathon. The race cost $100 and I'm not a big fan of paying that kind of money to run. I did get a t-shirt though. I may work myself up to a full marathon at the end of June but I haven't decided if I want to. I'm more motivated to set a goal of repping 275, 4 sets of 6 on bench by the end of summer than I am to finish a marathon. I'm currently at 4 sets of 6 at 225. I'm not sure if my goal is obtainable in 4 months.

There is always Vitamin S to get you there.

That's awesome, very nice work. 1 hour 46 minutes is definitely something to be happy about. I'm pretty sure this might have just motivated me to definitely do the half marathon I was thinking about in June. Fuck it, why not?



In much less impressive news, I just got back from the gym. For the second day in a row, I really didn't feel like going but did anyway. Short run today, just over 2 miles in 20 minutes but going uphill at varying degrees the whole time. I ran the last minute at 7.5 incline (this treadmill goes from 0.0-15.0) and 7.5 mph. That got a bit tiring.

So sore, didn't work out today and had stuff to do anyways.

However, yesterday, i ran for 45 min on the treadmill at about 6 miles/hr, played some squash after and did 4 sets of bench at 205.

i might take another break tomorrow but def. back in on monday.

wtg, nice run next year you need to try the oldest race in the continent , older than the Boston Marathon usually runned the end of March it's a 30 km race

Around the Bay 30K Road Race
March 28, 2010 — Hamilton, Ontario, Canada


Hamilton's Around the Bay Road Race is the oldest on the continent, first run in 1894, three years before the Boston Marathon. Rich in tradition, it has been won by the best from around the world, including Boston Marathon winners and Olympic gold medallists. Become part of the continuing tradition by running this challenging course around Hamilton's natural harbour!

To better serve participants, the Bay Race has set the following limits for 2010:
30k Walk/Run — 7,000 participants
5k — 2,000 participants
3-person Relay teams — 250 teams
2-person Relay teams — 250 teams
Register now to avoid disappointment! In 2009 the limits were filled 2 months prior to race weekend



http://www.aroundthebayroadrace.com/

Felt like deviating from my standard 5x5 and did a biceps/triceps workout yesterday (felt like complete crap before, during, after)

DB curls
1x10x35
1x10x40
1x10x45
1x10x50

Preacher Curls (Cable attachment)
1x10x80
1x10x100
1x10x120
1x8x130

21s
1sx50
1sx50
1sx60

Closegrip BB Bench
1x8x135
1x8x155
1x8x185
1x5x205

Tricep Pulldowns
1x10x110
1x10x130
1x10x150

OH Tri Extensions
1x10x60
1x10x70
1x10x80
1x8x90
1x8x100

3 Set of Dips w/45 lb plate

Basically at the end of the workout, I felt like all the meat heads that only ever work iso exercises and stay permanently parked on the seated preacher curls. I was tempted to bb curl in the shotgun rack, but I resisted. Back to BJJ M-F and my 5x5s. I'm thinking of switching up my 5x5 for the Texas Method. We'll see.

I now realize today I officially hate the gym and my trainer.

Don't let the weekend go by without doing any of your work out cause payback if a ****ing bitch.
All I wanted to do was crawl back home after the 1st 5 minutes to my bed. My legs and upper chest are going to regret this day. On that note this afternoon I am going to head out for a massage that I know I will need. Tomorrow is also weigh in day with the doctor oh joy. Thats means a 2nd walk for me today.

So, home stretch time. Race is officially three weeks away and I'll likely rest three or four days prior so I really only have two and a half weeks of prep time left. In light of that, I'm going to actually be responsible with the diet. Of course, "responsible" for me is still nowhere near "strict". My plan is absolutely no fast food (so there goes the one or two times a week I'd do that) and no "excessive" drinking. Basically, a few beers here and there on the weekends.

So I finished the Sprint Triathlon in the time I wanted. 1h 25m. My goal was to finish in 1h 30m so that was a good thing. It was very fun and I will definitely do another one at some point. I need to work on my running like it's nobodys business. That was the part that I felt I did the worst at. I probably did about a 10 - 12 min mile. We get the results for each section this wednesday so I can figure out exactly what it was. I did keep the same pace the whole time and didn't stop to walk at any point which I really felt like doing ... so that was another good thing.

And after not having a beer for the final 10 days prior .... let me tell you, beer never tasted so good. We had a beer garden set up after the race, so me and my buddy go in there and we are having a few beers and it isn't even 10:30 yet but we didn't care becasue we just did enough exercise to knock out any calories that we were putting in.

I am taking the day off today to recover some more and will probably start back with some trail running tomorrow.

Good Job on the Half Marathon!!

I have the whole week off and have plans to work out like a madman the whole time, but for some reason I cannot get the motivation to get my ass off the couch today. damn ridiculous.

Very nice, congrats. And I don't care what pace you're running at, when you want to stop but don't...that's a victory.

Nice job on the triathlon. I would love to do one but I suck at swimming. It's a struggle to stay afloat for me. When I was a kid I failed the same level in swimming lessons three times and just decided to quit.

I'm back at it today after eating like shit and drinking heavily this weekend. I still feel bloated. I had a good lower body and ab workout today and I'll probably go for a short two mile run this afternoon.

Sal, just throw on a pair of tight jeans and lean forward. That will make you get off your ass and go workout.

oh god! the space and the belt buckle... AT THE SAME TIME. the horror... the horror...

Got a good workout in today which I needed badly. I had a shitload of beer this weekend, Swiss Chalet, and Wendys... I fail so bad.

I went on the crosstrainer and did 5 miles in 42 minutes on level 5 which was solid. Then I went through the fit fix program thing, which is 9 machines that you just do 1 set of 10-12 reps of the highest weight you can on each one while trying to keep your heartrate up.

Well it's official. It took me 33 minutes to run 3 miles in the Sprint Tri.

So Yeah an 11 min mile.

And yes, I was definitely excited to have ran jogged the whole way to the finish.

off the coach fatman lol

if I can go to the gym and then do a 2nd 2 mile walk you can go to the gym

Just got back from jiu jitsu, rolling for an hour. Felt pretty miserable before, don't know what I have (definitely not the swine flu). There's a really overzealous dude in the class that thinks he knows everything and tries to go full speed with every drill (when its common courtesy not too). He tried to sink a arm bar super deep like I stole something from him, so I made sure to pick him up and drop him on his head. I think he got the hint.

You still did a triathlon. How many people can say that?




Got a decent 5k in last night, 21:38. I'm only running twice more this week (scaling back a bit to hopefully stay fresher in the coming weeks) so I'm thinking I'll do maybe a 25 minute run and a 30 minute run on Wednesday and Friday. Also, I'm starting to feel like I'm getting a cold. Better now than in 3 weeks, I guess.

I've done 450 push ups in the past two days, also, and my chest is sore. Will do abs today and Thursday when I don't run.

So today at the gym he put's me on the stair climber, dfghjkll;'sdfghjkll;
that is got to be the worse machine imagable. I swear he wants me dead. Upper weights now increased by 2.5 lbs and the lower legs by 5 lbs. fml I need a hot tub now. Also up to 3 miles on the tread weeeeeeeeeee. Getting weigh in this afternoon at my weight management doctor today , and I have to see my cardiologist as well. such a fun life.

congrats Rose..Its not easy but it will pay off..

Yeah, Sal, I mean...if you're sitting on your coach, how can you expect them to provide you with proper training?

I've never thought of it that way!




yeah. but anyways, I actually did get my two workouts in yesterday and I definitely did go a little harder than normal given the extra time I had. in addition to my other regular stuff, I did two sets of maxed out bench presses, not high weight but as many reps as I could do, then two sets of maxed out push ups and an extra set of curls. woke up this morning at about 4:20 (ten minutes earlier than normal) and thought I was having a heart attack. it was actually just my chest being extra sore and in a weird position first thin in the morning coupled with my biceps being sore too, but I tell ya, it was a weird first few minutes being up.

you KNOW you're pumping it to the MAX when you're so sore you think you're having a heart attack. FLEX.




so far today I've done one set of cardio (like 12 or so miles on the bike in <30 minutes) and I think I'm gonna go do some ab stuff here in a little bit before I do my second set of cardio this evening.

I guess it's just me but I try to follow a more zen like approach to those types. Whenever faced with that type I would just not resist anything that they did therefore making it look like he was overzealous to the rest of the class. Sometimes people followed suit and they eventually learn to go slower since he is not getting any type of feedback from his drills. Just something to think about as I am sure you are figuring out that any good martial arts person thinks more with his mind rather than force.

NICE JOB SAL!

I didn't do anything immediately. I'm pretty passive (kinda hard to imagine that) and it takes a lot to annoy me. The professor came over when he saw him trying to wrench that arm bar super-deep and told him to take it easy, but he continued to do it after he walked away. I just figured it was taking along time for that information to travel to his brain, so I just wanted to place his head on the ground so that he might get the message faster.

got the abs done too, but it's gonna be a bitch getting back on that bike. I DON'T WANNA.


I agree with this.

That's just an all around funny part of your post.

lol

Worked mainly on the back today, some really tough exercises in there, followed by 15 minutes on the mats where I did 50 crunches, then 25 things where I hold the trainers ankles and try to kick her then she throws my legs at the mat and I do it again without letting my feet hit, then 30 more crunches, then 20 more of the other things, then like 50 side crunch things on each side. Very brutal session, she kicked my ass today.

today being almost a month post surgery we worked a little more on my abds. I can really feel those muscles , wow. Arms, legs and most other groups are doing very well. Same goes with the cardio, tread mill I can handle hate that stair climber. wow, big changes in my measurements too awesome to see that. I am even laughing at my chest , and I am not going to explain why. Tomorrow is a 1 hour session in the pool. Looking forward to that.

Standard 5x5 Weds and added 1 set of 1 rep to max

Squat
1x5x185
1x5x225
1x5x245
1x5x275
1x5x295
1x3x315

Bench
1x5x185
1x5x205
1x5x225
1x5x245
1x5x275
1x1x295

Deadlift
1x5x205
1x5x225
1x5x275
1x5x315
1x5x345
1x1x365

Chins
Hanging Leg Raises

Jiu-Jitsu for an hour later on this evening. Getting over a cold of some sort that was leaving me really weak after workouts, but feeling a little bit more back to normal.

I have to admit that when I see people post their weight-lifting routines I just sort of stare at the entire post without reading any specific sets and go, "Jesus, that's a lot of numbers."

4 days in a row at the gym for me.

Was pretty bad yesterday w/ Cinco de mayo (food wise), but I did like an hour of cardio before dinner.

Did another 50 minutes today. 20 treadmill and 30 elliptical.

No lifting since I did sun/mon a bit. I still don't have a good set routine for lifting, but I'm still trying to just get my body into a place where I can do a decent routine and not die.

Plus I have a weight loss bet with Cardcore, so cardio is pretty big at the moment.

Heavy lifting aids in losing weight. Get on a 5x5 or SS program. Stronglifts.com is a pretty decent site to get you going.

Yeah, I do know it does, been trying not to go too hard early on. It's about a week and a half in.

I'll go check that out though.

Nice. Good week so far, keep after it.



Tonight was just one of those nights where I felt off during my run. Went 25 minutes, as I planned, but had to slow down quite a bit toward the end. Only got 3.4 miles. Tomorrow is strictly abs and then back for another run on Friday.

I really need to get started with some ab workouts, but god, even basic ones wipe me out after like 2 minutes.

i've always wondered, why 5x5? Are the first 3 sets more of a warm up since they are significantly lighter weight than your max? if you can do 6 reps at the max weight, do you go for it? or do you just do five regardless?

Went to the gym yesterday. I was in a foul mood and the one thing I like about the gym is that is a good stress reliever.


Did 30 minutes on the treadmill on Random Incline Setting at 3.3mph

Then I wanted to see how far I could run at 5.2mph. I got .25 miles before I felt like I was going to cross a threshhold I didn't want to cross. I will try that each couple times a week and see how that goes. Can't hurt.

Then did 15 min on the elliptical because all the machines I wanted were being used.

Woke up to my lowest weight in years. 174.5

I hear ya. I've been better about abs lately but they still suck and I still hate them. So, you know, why not do some more tonight?





Very, very true.

Nice work on the weight.

I'm currently wearing jeans that are size 30-30. suck it fatties, suck it long and suck it hard.

I will not.

I haven't bought any new jeans/pants/shorts/anything with a waist for over a year. I honestly don't remember what I bought last time, but I've historically been in the 33-32 range. The jeans I have on now are a bit loose, but I have no idea what their waist is. I should go to somebody's office and ask them to check the label for me.

Is it weird to not know what waist size I wear? Like if I went into a store and a salesperson asked me what size jeans I wear, I wouldn't have an answer.

damn I wanted in that side bet lol

he lost 14 lbs last week

gl Kurt you will need it


I went to my 1st swimming exercise class today, thinking no problem, joinned the intermed. class level. I belong to the swim team at school and was a lap swimmer so I thought that would be a good entry level. WRONG lol. dumb decision. I was thinking since I was an expert swimmer and have been at lower level programs before I would not benefit at that level. I guess being post surgery it was a very dumb move. But give me a couple a weeks and I will be back up there lol. One thing there is a hot tub there as well. As I needed it after last nights NegO session, I felt the neck and shoulder muscles big time last night. So my plan as of now the gym M-W-F and the Pool T-TH, Sat, Sun walks and in home weights. With extra work outs as needed

That is pretty hot. I am at 32/30

How tall are you?

My back and abs are hurting today, but still went in for my leg workout today, very brutal again.. I think my trainer gets a kick out of pushing me to my limit on everything. I think I've gained a couple pounds from eating like shit lately, but it's hard to say since my dookie schedule has changed from pre workout to post workout, and I have no clue how much dookie weighs. I was very stressed out last week and drank a lot as well... so next week I'll try to get back on it.

No workout tomorrow, off to Toronto to meet up with the hockey forum, play poker at the hockey hall of fame, and drink lots of beers for the weekend!

You'll be at the Westin right? We should work out Sat morning! lol or not.

Yeah... do they have a gym? Maybe we should wait and see how we feel in the morning.. but if I'm not that hungover I'd be up for a cardio!

like five eight. I'm pretty short. BUT NOT IN THE PANTS MIND YOU.

Yup, the WestinWORKOUT Gym. And it's trademarked.

Looks cool actually...
http://www.starwoodhotels.com/westin/prope...propertyID=1084


Edit: Wow there is a basketball court in there as well.