Drex's Journal

4/23/08

Ran 6.2 miles (10k) outside; 50:22.

This will be my last run before the 10k race this Sat. As long as my achilles tendonds hold up for the run I will be opening it up and seeing what I can do. They seem to bother me more right now when I try to push the pace, so will see how they feel on Sat.
 
Do you use a heartrate monitor Drex?
 
4/24/08

A1 Wide Grip Bench Press - 125x6; 225x6; 225x6; 225x6; 225x6; 225x6; 225x5
A2 Dumbbell Flyes - 25x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8
B1 Bent Over Row - 135x6; 205x6; 205x6; 205x6; 205x6; 205x6; 205x6
B2 Straight Arm Pull Down - 50x8; 100x8; 100x8; 100x8; 100x8; 100x8; 100x8

Biked for 30 mins.
 
Thanks Richard. The wide grip bench press is harder for me than the normal grip, but that is probably the case for most people.

I just received some bad news from my wife. She has been doing marathon training for the last 4 months as well to do the marathon with me. On her 20 mile run 2 weeks ago, she ended up with a sore foot that swole up. It hurt walking and running on it after that. She continued her runs though, including a 14 mile run the following weekend. It did not get better and remained swollen. She went in to see the doctor early this week. They couldn't see anything in an x-ray, so they set up an MRI on Wednesday. She just found out the results this morning and she has a torn tendon in her foot. She needs to go back for another appointment to decide whether it will require surgery, but either way the doctor said the marathon is out. Her softball season started this week and she plays 2 games a week, that is out. Volleyball season starts next week, 3 leagues, that is out. She is really upset right now. I am also greatly saddened by this after all the hard work she has been putting in over the last 4 months. She has been following a lifting routine and running schedule and had been doing tremendous. She had made huge improvements on her running and was on pace to be able to finish the marathon between 4 and 4.5 hours.
 
4/25/08

A1 Incline Bench - 140x15; 140x15; 140x15
A2 Step Up - 190x15; 190x15; 190x15
A3 Cable Seated Row - 155x15; 155x15; 155x15
A4 Good Morning - 150x15; 150x15; 150x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 100x15; 100x15; 100x15
B2 Front Squat - 145x15; 145x15; 145x15
B3 Lat Pull Down - 145x15; 145x15; 145x15
B4 One Leg Romanian Deadlift - 70x15; 70x15; 70x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 80x15; 80x15; 80x15
C2 Calf Raise - 300x15; 300x15; 300x15
C3 V Bar Press Down - 75x15; 75x15; 75x15
C4 Weighted Decline Crunch - 105x15; 105x15; 105x15
 
Drex, I hope Mrs. Drex doesn't miss too much time with this tendon injury. Whether she will need surgery or not, at least tendons are living tissue, unlike ligaments, and have the capability to heal.

With her active schedule, it is obvious she would be disappointed, but she'll be fine in 2 - 3 months and she needs to see that light. That attitude is what got me through my surgery.
 
Thanks Richard, I am trying to point out the positives to her. :) A little more info on it. They were looking for a stress fracture wth the MRI, but noticed the tendon tear instead, but since they were not looking for a tendon tear they didn't have a good picture of it, so they could not see how long or deep the tear is.

The 10k race is this morning and it is a lovely day... We have about an inch of snow on the ground from it snowing over night and it is still snowing. 26 degrees with 19-29 mph winds, giving us a wind chill (feels like) temp of 12 degrees.
 
4/26/08

Finished the Get In Gear 10k in 46:57, 383rd out of 1811 for the men.



This turned out to not be a good race to check my time. There were 3450 people running this 10k race. 30 minutes before the race I decided was about the right time to hit the bathrooms, but that was too late. It took 23 minutes to get through the line and I was down to 6 minutes to race start when I got to the starting area. I got in the starting line a couple blocks away from the actual start line, near the back. It took a few minutes to get to the start line after the race started. We had the chips, so my time didn't officially start until I crossed the start line, but the crowd was still at a walk when I crossed the start. It was impossible to get into a run. I finally found a string of people that were running/balancing on the top of the curb and I got in that line as it was moving about twice as fast as the crowd on the road. Still not as fast as I would have liked, but I spent most of my time up on the top of the curb through the first 2 miles. It wasn't until about the half way point before I could manouver through people out on the road. I passed a lot of people and was still passing people when I could see the finish line. Then the path narrowed back up again, and it was very hard to pass for the last quarter mile, where I would have liked to sprint it out. It was still fun to do, but I know I could have gotten a better time with a smaller crowd.
 
Very nice! I've never run an organized 10K but I don't think I'll be able to break 50 minutes anytime soon even with my new body parts. You definitely could have trimmed some time off that. Did your dad race also?
 
Very nice! I've never run an organized 10K but I don't think I'll be able to break 50 minutes anytime soon even with my new body parts. You definitely could have trimmed some time off that. Did your dad race also?

I hadn't even mentioned this one to my dad. It was semi spur of the moment. We just signed up for it last week. My sister-in-law wanted to run it and it fell on a recovery week, so no long run, so it just worked out. My dad lives about 2.5 hours away as well. My wife was out the $30 registration fee. When she was turning in the chip pre-race, they told her to just go ahead and walk it if she wasn't up for the run. Then she pointed to her leg, which is in a boot.

I bet you will be under 50 faster than you think.
 
WOW! that is a great time.

and 46:57 is a whole pile faster than 50 minutes. Realize that is 30 seconds per mile faster, times 6 is a lil over 3 minutes.... meaning he beat a 50 minute runner by over 6 tenths of a mile... take this same math into a 1/2 mary and you would beat the 50 minutes person by a mile (ya know- he beat me my a mile)

in running, shaving seconds is alot.

anything over 5 miles it is hard to shave 30 seconds in pace
anything over 10 and is hard to shave 20 seconds in pace
anything over 20 and is is hell to shave even 10 seconds in pace.

Here is my thought on this Drex. G8r is right, and I would bet you are a sub 7 runner, if you trained for the 10K. That is a hard distance to be really good at. Only second to the 5K.

you have been doing very long runs, and then you went and did a short race. When you were done you had a ton of gas in the tank, I KNOW YOU DID.

SO- you could have done better- you are 6' damn 5" and in fantastic shape, none the less, a 47 minute 10K is SUPER FAST running and sustained for a long tme!

mucho respect.

FF
 
Thanks FF :) I know I can do better. Now I have a time to improve on. Thanks again, that means a lot coming from you.

4/27/08

AM
Ran 4 miles outside, 32:18.

PM
A1 Leg Press - 275x6; 540x6; 540x6; 540x6; 540x6; 540x6; 540x6
A2 Static Lunges - 70x8; 130x8; 130x8; 130x8; 130x8; 130x8; 130x8
B1 Leg Curl - 40x6; 77.5x6; 77.5x6; 77.5x6; 77.5x6; 77.5x6; 77.5x6
B2 Straight Leg Deadlift - 135x8; 235x8; 235x8; 235x8; 235x8; 235x8; 235x8

Biked for 1 hour.
 
4/28/08

AM
Ran 6 miles on the treadmill; 45:36.

PM
A1 Incline Bench - 140x15; 140x15; 140x15
A2 Step Up - 190x15; 190x15; 190x15
A3 Cable Seated Row - 155x15; 155x15; 155x15
A4 Good Morning - 150x15; 150x15; 150x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 100x15; 100x15; 100x15
B2 Front Squat - 145x15; 145x15; 145x15
B3 Lat Pull Down - 145x15; 145x15; 145x15
B4 One Leg Romanian Deadlift - 70x15; 70x15; 70x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 80x15; 80x15; 80x15
C2 Calf Raise - 300x15; 300x15; 300x15
C3 V Bar Press Down - 75x15; 75x15; 75x15
C4 Weighted Decline Crunch - 105x15; 105x15; 105x15
 
Thanks Richard. The wide grip bench press is harder for me than the normal grip, but that is probably the case for most people.

I just received some bad news from my wife. She has been doing marathon training for the last 4 months as well to do the marathon with me. On her 20 mile run 2 weeks ago, she ended up with a sore foot that swole up. It hurt walking and running on it after that. She continued her runs though, including a 14 mile run the following weekend. It did not get better and remained swollen. She went in to see the doctor early this week. They couldn't see anything in an x-ray, so they set up an MRI on Wednesday. She just found out the results this morning and she has a torn tendon in her foot. She needs to go back for another appointment to decide whether it will require surgery, but either way the doctor said the marathon is out. Her softball season started this week and she plays 2 games a week, that is out. Volleyball season starts next week, 3 leagues, that is out. She is really upset right now. I am also greatly saddened by this after all the hard work she has been putting in over the last 4 months. She has been following a lifting routine and running schedule and had been doing tremendous. She had made huge improvements on her running and was on pace to be able to finish the marathon between 4 and 4.5 hours.

:bncry: I would be really sad too :(
 
That's a lot of volume you have there, 3 sets of 15 on everything.

Hi Stingo, this is a circuit routine with no rest between lifts, so it goes pretty fast. Thanks for checking in!

Not to mention the road biking and running as well...

So much to do!

:bncry: I would be really sad too :(

She has her appointment with the surgeon tomorrow. They still might have to do another MRI before the decision though. This will be the first time the surgeon has looked at it.
 
4/29/08

Took the day off from work, still ended up working half the day...

Went biking with a friend in the morning. 28.18 miles, 1:56:14, avg speed 14.5 mph. There were several hills on this ride. One long hill that was a 7% grade. I wasn't wearing my heart rate monitor, but my friend was, so my garmin recorded all his heart rate info on mine it looks like. I went back to last week when we rode and I have heart rate info for that ride as well.

Ran 6.2 miles in the afternoon; 39:33. The recovery week really helped this round. My legs were tired from the morning ride, but nothing hurt. Hamstrings were fine. Achilles tendons were fine. It felt good to run pain free even if my legs were a little fatigued.
 
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