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Posted on 8/1/18 at 4:55 pm to 3nOut
I like the meathead title. I won't be getting swolt anytime soon.
Running Log:
dragged my arse out of bed at 5 and hit the road by 6 this am. I mostly beat the rain. Had a nice drizzle for a few miles. I'm shocked at how cool it is in Atlanta right now. Freaky.
I'm doing some experimenting with long slow runs and fasting. Ate good fatty dinner last night (salmon and some olive-oil soaked brussels with bacon and bleu cheese) around 7:30pm then had full-fat Fage w macadamia and dark chocolate. stopped eating around 8:30pm. Didn't eat again until a couple hours after my run.
I took a shot of MCT and a half scoop of BHB salts pre run. Didn't feel remotely fatigued until about mile 16. I'm trying to sort of set a baseline for running on ketones, so I can calibrate any targeted glucose intake for events and higher intensity (or any intensity, compared to this slow and steady tortoise run--kept HR in low zone at least):
Running Log:
dragged my arse out of bed at 5 and hit the road by 6 this am. I mostly beat the rain. Had a nice drizzle for a few miles. I'm shocked at how cool it is in Atlanta right now. Freaky.
I'm doing some experimenting with long slow runs and fasting. Ate good fatty dinner last night (salmon and some olive-oil soaked brussels with bacon and bleu cheese) around 7:30pm then had full-fat Fage w macadamia and dark chocolate. stopped eating around 8:30pm. Didn't eat again until a couple hours after my run.
I took a shot of MCT and a half scoop of BHB salts pre run. Didn't feel remotely fatigued until about mile 16. I'm trying to sort of set a baseline for running on ketones, so I can calibrate any targeted glucose intake for events and higher intensity (or any intensity, compared to this slow and steady tortoise run--kept HR in low zone at least):
Posted on 11/19/18 at 10:19 am to 3nOut
I ran the philly half this saturday to celebrate my 1 year anniversray from back surgery. Was running 3 miles 3 times a week prior and did 6 miles the week prior.
My wife is a marathoner and she ran with me and kept me at a great pace. Im sore but nothing crazy. Prob will never do it again.
My wife is a marathoner and she ran with me and kept me at a great pace. Im sore but nothing crazy. Prob will never do it again.
Posted on 2/21/19 at 7:55 pm to 3nOut
I'm very new to running, along with my neighbor, and we are stumped about the pace for The Woodlands Half next Saturday.
Our longest fast run was 6 miles @ 9:03.
Our longest training run was 13 miles @ 10:27.
Our goal is to beat our LaPorte Bridge Half time of 2:15. Can we run with the 2:00:00 pace group? Should we stick with the 2:10:00 group? When we run in our neighborhood it is so inconsistent with pace because we are still learning.
Our longest fast run was 6 miles @ 9:03.
Our longest training run was 13 miles @ 10:27.
Our goal is to beat our LaPorte Bridge Half time of 2:15. Can we run with the 2:00:00 pace group? Should we stick with the 2:10:00 group? When we run in our neighborhood it is so inconsistent with pace because we are still learning.
This post was edited on 2/21/19 at 7:59 pm
Posted on 8/26/19 at 12:17 pm to 3nOut
It's that time for me --> Just received my Hal Higdon Customized Beginner plan with first run on 9/9
Tuesday- Thursday get longer during the plan and we might drop Monday lower if my recovery is impacted.
Monday: 1-1.5 hour run, bike, or swim at/below 155 heart rate
Tuesday: 4+
Wednesday: 5+ pace run one week, 5+ by feel on harder side one week
Thursday: 4+
Saturday: Long Run (8-20)
4 total weeks of 13/14 mile runs on Saturday and they said go ahead and sign up for halfs
Half PR attempt on 12/8 in College Station = 1:49:xx
Need to commit to better nutrition to get some more body fat off and have more energy.
Tuesday- Thursday get longer during the plan and we might drop Monday lower if my recovery is impacted.
Monday: 1-1.5 hour run, bike, or swim at/below 155 heart rate
Tuesday: 4+
Wednesday: 5+ pace run one week, 5+ by feel on harder side one week
Thursday: 4+
Saturday: Long Run (8-20)
4 total weeks of 13/14 mile runs on Saturday and they said go ahead and sign up for halfs
Half PR attempt on 12/8 in College Station = 1:49:xx
Need to commit to better nutrition to get some more body fat off and have more energy.
This post was edited on 8/26/19 at 12:19 pm
Posted on 10/2/19 at 5:04 pm to 3nOut
Please rate my half marathon training program leading up to my race in December:
RUNNING
Week - Monday - Tuesday - Wednesday - Saturday
1 - 2 - 6 - 2 - 8
2 - 2 - 6.5 - 2 - 8.5
3 - 3 - 2 - 0 - 9.32(15K)
4 - 3 - 5 - 2 - 10
5 - 3 - 5 - 2 - 10.5
6 - 3 - 5 - 2 - 11
7 - 3 - 6 - 2 - 11.5
8 - 3 - 6 - 2 - 12
9 - 3 - 6 - 2 - 12.5
10 - 3 - 2 - 0 - 13.1 (race)
Goal pace is 9:09/mile, 2:00:00 overall. I’ve been running a ton lately (7 miles last Saturday) and have ran a single mile above pace.
DAILY CALISTHENICS (Monday - Friday)
Week 1, 150 pushups, 36 chin-ups
Weeks 2 - 4, 180 pushups, 40 chin-ups
Weeks 5 - 7, 210 pushups, 44 chin-ups
Weeks 8 - 10, 245 pushups, 48 chin-ups
WEIGHTS (Monday and Wednesday, my light running days)
Bench, 3x5
Military Press, 3x5
Squats, 3x10
Deadlift, 3x10
Simple, linear progression. Add weight when I can. I am gonna cut the leg presses. Squatting has to be better for you. I’ve been benching and military pressing on the same day for about four weeks. My shoulders aren’t worn out yet haha
I’m also on a (mostly) low carb diet. I eat whatever I want on the weekends.
RUNNING
Week - Monday - Tuesday - Wednesday - Saturday
1 - 2 - 6 - 2 - 8
2 - 2 - 6.5 - 2 - 8.5
3 - 3 - 2 - 0 - 9.32(15K)
4 - 3 - 5 - 2 - 10
5 - 3 - 5 - 2 - 10.5
6 - 3 - 5 - 2 - 11
7 - 3 - 6 - 2 - 11.5
8 - 3 - 6 - 2 - 12
9 - 3 - 6 - 2 - 12.5
10 - 3 - 2 - 0 - 13.1 (race)
Goal pace is 9:09/mile, 2:00:00 overall. I’ve been running a ton lately (7 miles last Saturday) and have ran a single mile above pace.
DAILY CALISTHENICS (Monday - Friday)
Week 1, 150 pushups, 36 chin-ups
Weeks 2 - 4, 180 pushups, 40 chin-ups
Weeks 5 - 7, 210 pushups, 44 chin-ups
Weeks 8 - 10, 245 pushups, 48 chin-ups
WEIGHTS (Monday and Wednesday, my light running days)
Bench, 3x5
Military Press, 3x5
Squats, 3x10
Deadlift, 3x10
Simple, linear progression. Add weight when I can. I am gonna cut the leg presses. Squatting has to be better for you. I’ve been benching and military pressing on the same day for about four weeks. My shoulders aren’t worn out yet haha
I’m also on a (mostly) low carb diet. I eat whatever I want on the weekends.
This post was edited on 10/2/19 at 5:40 pm
Posted on 12/5/19 at 2:06 pm to 3nOut
Going for sub 1:50:00 half this weekend with my previous best chip time of 1:52:59 in October.
Since then: 5K PR, 165 quality training miles, long runs of 15,17,& 18, two 13 mile training runs, and lost some body fat.
I'll run hard , see what happens, and give it my best.
Since then: 5K PR, 165 quality training miles, long runs of 15,17,& 18, two 13 mile training runs, and lost some body fat.
I'll run hard , see what happens, and give it my best.
Posted on 5/27/20 at 10:44 am to 3nOut
Houston area has their first confirmed race on the books --> 5K in Beaumont area on July 4th.
The restrictions are more for staff & volunteers and for runners only changes include staggering starts, limiting # of people, and limited post race party. Nothing different on the course.
The restrictions are more for staff & volunteers and for runners only changes include staggering starts, limiting # of people, and limited post race party. Nothing different on the course.
Posted on 5/29/20 at 9:03 am to 3nOut
Burt,
I'd like you to be tougher too ...I'll need you to run 27 miles , as fast as you can, tomorrow with no water. You can Venmo me his June coaching fee. If you don't cramp, run 3 more.
Someone else can make you do something odd in July ...we can crowdsource your demise.
I'd like you to be tougher too ...I'll need you to run 27 miles , as fast as you can, tomorrow with no water. You can Venmo me his June coaching fee. If you don't cramp, run 3 more.
Someone else can make you do something odd in July ...we can crowdsource your demise.
Posted on 7/17/20 at 10:33 am to 3nOut
You guys can turn it into a race & loser has to wear a shirt for 3 months.
This post was edited on 7/17/20 at 10:34 am
Posted on 8/10/20 at 3:18 pm to 3nOut
Looks like it's time to start serious training again. We have a local marathon that is still on and according to the RD, unless something else happens, plans are for it to be a go.
Posted on 10/2/20 at 11:41 am to 3nOut
Congrats to Kballa6 who had an Instagram model drop some fortune cookie wisdom in his 2 mile run today.
*edit to add* Looks like she is after HB also.
Looks like the TD run club is full of true international studs...guess BRM isn't her type haha.
*edit to add* Looks like she is after HB also.
Looks like the TD run club is full of true international studs...guess BRM isn't her type haha.
This post was edited on 10/2/20 at 11:52 am
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