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Bonecollector

Bonecollector

Veteran member
Mar 9, 2014
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Ohio
I usually have a small water bottle that I'll sip. This run I had nothing as the run sort of dictated how things were going. It's gets easier as you condition yourself. Also, keep in mind it was 40 degrees and I was not running a race pace.
 
marcusvdk

marcusvdk

Veteran member
Dec 13, 2011
5,397
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Michigan
Tuesday






Well next time ill make sure to run the sidewalks that are fully light and not do small section of low light. Tripped on a section of sidewalk(1.3 mile point) that was shifted up in the freeze and thaw and scuffed up my hand and bruised my elbow and knee. Luckily avoided the bad shoulder and breaking my phone as it went flying. Otherwise great weather for a run as well

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marcusvdk

marcusvdk

Veteran member
Dec 13, 2011
5,397
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Michigan
Bonecollector said:
I usually have a small water bottle that I'll sip. This run I had nothing as the run sort of dictated how things were going. It's gets easier as you condition yourself. Also, keep in mind it was 40 degrees and I was not running a race pace.
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You just carry it in your hands or have a belt you have it on out of curiosity. Ive been thinking of getting one of the belts you can put a small bottle in for this summer when i want to run 5 or more miles

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Bonecollector

Bonecollector

Veteran member
Mar 9, 2014
5,862
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Ohio
I just carry one of those small bottles water. I squeeze the water to the top, thus removing any air pockets which keeps it from sloshing around. I hold it in my hand. It weighs next to nothing.

BTW: Great job keeping the pace under 10 min/mi !!
 
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marcusvdk

marcusvdk

Veteran member
Dec 13, 2011
5,397
1,662
Michigan
Wednesday
30 min on recumbent bike 9.85 miles cross training setting

Lifts

Bench press & incline bench press

3 sets 10 30lbs
3 sets 10 50lbs
3 sets 10 70lbs

Biceps curls
3 sets 10 30lbs
3 sets 10 50lbs

Miltary press & bent row
3 sets 10 50lbs. (Twice)

Chest fly
3 sets 10 20lbs

Ab crunches

12 sets 30 in between each bench set

bicycle crunch & back crunch
3 sets 30

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marcusvdk

marcusvdk

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Dec 13, 2011
5,397
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Michigan
Thuraday

Bit muddy near the river from it flooding near the top of my route. But found a nice new section of trail.





And new PR distance but didnt break the 10 min pace

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Bonecollector

Bonecollector

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Mar 9, 2014
5,862
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Ohio
What a jump in distance Marcus! Congrats to you n this accomplishment. It appears you may have started off a bit fast for this distance, but you finished just fine.
 
marcusvdk

marcusvdk

Veteran member
Dec 13, 2011
5,397
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Michigan
Bonecollector said:
What a jump in distance Marcus! Congrats to you n this accomplishment. It appears you may have started off a bit fast for this distance, but you finished just fine.
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I started out my normal pace for 3 mile runs problem i ran into was the sections close to the river were muddy and slick and then my legs were shot from work so my pace slowed way off before i found a groove. Also only had 4 hours of sleep so not a full recovery from the previous day. I was very happy though overall my pace stayed very consistent through the whole distance.

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marcusvdk

marcusvdk

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Dec 13, 2011
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Rode recumbent bike 45 mins cross training setting 15 miles. Giving the muscles a break today from lifting after doing the long run yesterday

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Bonecollector

Bonecollector

Veteran member
Mar 9, 2014
5,862
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Ohio
Friday: Military Press: Finished with 205 x 5 x 3
Side Delts: 35 x 10 x 3
Single arm tricep press: 55lb x 10 x 3
kickbacks: 35 x 10 x 3
Traps: 250 x 10 x 3

Saturday: Treadmill run due to 20degree temps.
8 mi @ 3% Incline at 9:30 pace. Felt good, next long run will increase pace to 9 m/mi
 
marcusvdk

marcusvdk

Veteran member
Dec 13, 2011
5,397
1,662
Michigan
Saturday
Recumbent bike 43 mins 15 miles cross training setting

Sunday
Weigh in day down .8 pounds to 269.2 after gaining weight last week back to 270 (up 3.2lbs). Have been letting the calorie intake be to much lately need to reign it back in. Two family parties on saturday nights before weigh in havent help much either lol pizza and taco bar not persay diet friendly lol

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T

tim

Veteran member
Jun 4, 2011
2,428
1,076
north idaho
I have been searching for a new local play spot. mine has gotten a little to crowded. rode the sled up to the new spot and snowshoed around for awhile. taking the wife back today. the place has potential, it just needs to fill in more with snow.
 
zpooch

zpooch

Very Active Member
Aug 11, 2016
531
88
Wyoming
Ran outside for the first time in 4 weeks. The roads were like running in mashed potatoes with a few spots of wet pavement looking through. 1.7 miles in 15 minutes. I'll take it over the treadmill. Then drove to the gym for some light lifting and abs
 
T

tim

Veteran member
Jun 4, 2011
2,428
1,076
north idaho
the bride and I rode the sleds in and then snowshoed into the bowl. I need to come back and drop in with the sleds and ride it.
I did have some fresh wolf tracks in my snowmobile tracks. We could even see where they where playing. Cool spot.
 
marcusvdk

marcusvdk

Veteran member
Dec 13, 2011
5,397
1,662
Michigan
Monday
Rode bike 43 mins on pikes peak setting got 15 miles ( been anti elliptical lately not sure why)

Lifts
Bench press and incline bench
3 sets 10 30lbs
3 sets 10 50lbs
3 sets 10 70lbs

Leg curls and leg extension
3 sets 10 45lbs
3 sets 10 65lbs

Military press and bent row
3 sets 10 50lbs (twice)

Bicep curls
3 sets 10 30lbs
3 sets 10 50lbs

Chest fly
3 sets 10 20lbs

Abs
8 sets 30 crunches
3 sets 30 bicycle crunches
3 sets 20 back crunches


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