sooner_ed's workouts

[sooner_ed]

Ok, I've never posted in this section before, but I thought I would give you guys a peek at my workout schedule for the next 18 weeks so you can tell me how crazy I am.

Keep in mind I am training for a marathon so that is why you will see some of what you see. I'm only going to tell you the muscle groups I'm working, not the exercises. I am doing three sets of 10-15 reps of four exercises for each muscle group. I do not lift Tuesday and Friday nights because those nights are reserved for longer runs. I work my abs between sets instead of resting between sets.

The lifting looks like this:

Monday: AM: Chest, PM: Back
Tuesday: AM: Shoulders
Wednesday: AM: Arms, PM: Legs
Thursday: AM: Chest, PM: Back
Friday: AM: Shoulders
Saturday: AM: Arms, PM: Legs

I do not run on Thursdays or Sundays. I will put the week of, then the next set of numbers will be running for Monday, Tuesday, Wednesday, Friday, and Saturday:

12/25/06 3,5,3,5,10
01/01/07 3,5,3,5,11
01/08/07 3,6,3,6,8
01/15/07 3,6,3,6,13
01/22/07 3,7,3,7,14
01/29/07 3,7,3,7,10
02/05/07 4,8,4,8,16
02/12/07 4,8,4,8,17
02/19/07 4,9,4,9,12
02/26/07 4,9,4,9,19
03/05/07 5,10,5,10,20
03/12/07 5,6,5,6,12
03/19/07 5,10,5,10,(22 or 24)
03/26/07 5,6,5,6,12
04/02/07 5,10,5,10,20
04/09/07 5,8,5,4,12
04/16/07 4,6,5,4,8
04/23/07 3,3,4,Rest, 2, (Marathon = 26.2 miles)

Tuesdays and Saturdays, running is outside. Monday and Wednesday is treadmill running.

Yes, you have read correctly. Most days of the week, I lift in the morning and evening.

I wake up at 4:20 in the morning and lift from 5:00 until around 5:40 at home in my den using free weights.

After work, I run and/or have another session of lifting at the athletic club.

Then I go home.

[CF-OC_gal]

Cool, Ed's got a journal now!

Your plan looks good.: It will be nice to see a runner keep a journal leading up to a big event.

You are a great addition to the Online Journal Ed and I'm looking forward to reading your blow-by-blow account of your training.

[sooner_ed]

Well arighty then.

It's Saturday morning, 12/30/06 at 7:50am. I was supposed to go have breakfast with some families members who are on their way to the Fiesta Bowl today (I don't get to go until tomorrow night). They were supposed to have breakfast a little earlier, then I was going to go on my run about an hour afterwards. I decided not to eat breakfast with them because it would put it too close to my run.

Honestly, I still am not motivated for my long runs yet. This morning is 10 miles and I haven't run that far since my last marathon in November.

At least I'm supposed to be running with a friend. We are going to run the Oklahoma River Trails, five out and five back. I just hope I can hang. I've only been running between two and five miles for the last five weeks. We'll see.

Then it will be back to the house for the a.m. lifting session.

Ok, now that I'm not motivated, I'll go have a little breakfast and get to running I guess.

[minime]

hi ed im glad you have started a journal. I am very intersted to read about how you do with combining strength training with your marathon schedule.

good luck!

[sooner_ed]

Originally Posted by minime

hi ed im glad you have started a journal. I am very intersted to read about how you do with combining strength training with your marathon schedule.

good luck!

Thanks minime. My goal is to kick a...well, you know!

Actually, I ran my 10 miles this morning and now I'm getting ready to hit the weights. I'll write a little more later today.

[sooner_ed]

Ok, so here goes my first post after a workout. I don't know that I'll do this every day after every workout, but today I will.

This morning started off with an easy 10 mile run at an 11:00 per mile pace.
During the run, I stayed fueled with my mix of vanilla whey protein and orange gatorade.

A couple of hours later, it was time for Arms. This is what it looked like:

1. Curl with 20 lb dumbbells, 3 sets of 15.
Push-Ups, Fingers Back Stretch, after each set for 15 seconds.
Incline Knee-In, 25 ea after the 1st and 2nd sets.

2. Barbell Curl with 40 lb weights, 3 sets of 15.
Arms Backward Stretch with Pronation, after each set for 15 seconds.
Dumbbell Side Bends with 10 lb dumbbells, 50 each side after the 1st and 2nd sets.

3. Hammer Curl with 10 lb dumbbells, 3 sets of 15.
Fist Curl, Wrist Down, after each set for 15 seconds.

4. Wrist Curl with 40 lb barbell, 3 sets of 15.
Wall Lean after each set for 15 seconds.

While I'm typing this, I'm sipping on my protein shake:
Ocean Spray Ruby Red lite grapefruit juice, Vanilla Whey Protein, Creatine, Glutamine, and liquid B complex all mixed together.

Amino 3000 by Body Fortress
Multivitamin
Vitamin C

Now I can get on with my day until tonight when it's time to work some legs.

[sooner_ed]

Originally Posted by sooner_ed

This morning started off with an easy 10 mile run at an 11:00 per mile pace.
During the run, I stayed fueled with my mix of vanilla whey protein and orange gatorade.

A couple of hours later, it was time for Arms. This is what it looked like:

1. Curl with 20 lb dumbbells, 3 sets of 15.
Push-Ups, Fingers Back Stretch, after each set for 15 seconds.
Incline Knee-In, 25 ea after the 1st and 2nd sets.

2. Barbell Curl with 40 lb weights, 3 sets of 15.
Arms Backward Stretch with Pronation, after each set for 15 seconds.
Dumbbell Side Bends with 10 lb dumbbells, 50 each side after the 1st and 2nd sets.

3. Hammer Curl with 10 lb dumbbells, 3 sets of 15.
Fist Curl, Wrist Down, after each set for 15 seconds.

4. Wrist Curl with 40 lb barbell, 3 sets of 15.
Wall Lean after each set for 15 seconds.

While I'm typing this, I'm sipping on my protein shake:
Ocean Spray Ruby Red lite grapefruit juice, Vanilla Whey Protein, Creatine, Glutamine, and liquid B complex all mixed together.

Amino 3000 by Body Fortress
Multivitamin
Vitamin C

I did the above earlier today.

Tonight was legs. This is what I did:

1. Dumbbell Squat with 20 lb dumbbells, 3 sets of 15.
Forward Stretch, after each set for 15 seconds.

2. Hack Squat with 20 lb dumbbells, 3 sets of 15.
Forward Stretch, after each set for 15 seconds.

3. Stiff-Legged Deadlift with 40 lb barbell, 3 sets of 15.
One-Leg Up Stretch after each set for 15 seconds.

4. One-Leg Calf Raise, 3 sets of 15.
Wall Lean, after each set for 15 seconds.

[CF-OC_gal]

I've got to hand it to you ED, what you choose to do for training and how you supplement with whey takes dedication in my books. That's a lot of time devoted to your fitness activities. Good work!

[.V.]

Cool another journal to watch and rarely post in. I'll be watching but probably won't post unless I have something useful to contribute. Looks like you've got a plan already and the dedication to see it through.

Good training to you.

[sooner_ed]

Originally Posted by Brat

I've got to hand it to you ED, what you choose to do for training and how you supplement with whey takes dedication in my books. That's a lot of time devoted to your fitness activities. Good work!

Thank you Brat.

That's also why I tell people they get too caught up in the numbers. The time they sit there and worry about this number or that number is time they can be doing something more useful...like working out!

I would much rather be working toward my physical goals and just use some common sense in eating than to sit there and worry about those numbers.

Honestly, once you get the eating thing down, you don't have to sit there and crunch numbers.

[sooner_ed]

[quote=Brat]

what you choose to do for training and how you supplement with whey takes dedication in my books.

What would this lifestyle be without dedication? Isn't that what it's all about?

That's a lot of time devoted to your fitness activities.

Honestly, it's not near the time you think it is.

M-Sa AM: (lifting) 30-45 minutes

M,W PM: (lifting and running) 45-60 minutes

T,F PM: (running) 50 minutes with a gradual build-up to about 90 minutes.

Th, Sa PM: (lifting) 30-45 minutes

Saturday and/or Sunday: (running) around 1 hr, 40 minutes, with a gradual build-up to around 3 hours.

It may sound like a lot of time, but it's really not. The most time is on weekends when I get into my long runs. But we get started early and have a good time anyway, so it's really not like working out more than it is just having a good time with our training group.

The key is, when it's time to work, get in there and get it done. But if you're really enjoying what it is you're doing, it's not like work (much like with my running).

[sooner_ed]

Ok, went to Phoenix and about died Monday night. Oh well.

The hotel had a pretty good fitness center. Had some weights including dumbbells and various cardio equipment.

I'm not going to be exact here but here's what I think I did:

Monday:

1. Ran 3 miles on the treadmill.
2. Bench Press, 135 pounds, 3 sets of 15
3. Shoot, I can't remember the name of it, anyway, 3 sets of 15.
Well heck, my mind has gone blank. Anyway, I did 4 different exercises of 3 sets of 15.



Tuesday:

1. Ran 5 miles on the treadmill.
2. Lateral Raise, 10 lbs, 3 sets of 15.
3. Bent-Over Lateral Raise, 10 lbs, 3 sets of 15.
4. Overhead Dumbbell Press, 30 pounds, 3 sets of 15.



Back on schedule for today, but that will be another post.

Can't complain about being on the road and working out. Worked out very nicely (pun or no pun intended??)

[CF-OC_gal]

I heard that the Fiesta Bowl was one of the all time best football games! What was it like being in the crowd?

Looking forward to having you journal with us in the new year!:

[Lady C]

My hat's off to Bosie! (and yes, I usually root for the underdog!) It was a terrific game to watch.