Loco's probably busy on a decline treadmill somewhere, so I'll take this one.

Posting your times isn't good enough, bro. You actually have to log all training leading up to said time. Then if loco finds the log believable (and done without any assistance iykwim), then it counts. Maybe.

This


I am currently banged up from the downhill training, so you were close. Gonna see if I can cycle might way out of this. I also bought stability shoes again (previous pair stolen). I am 5 weeks out!!! I am no longer a lock to BQ, but I got a lot of knowledge and tricks in my bag.

Look, if somebody came onto our forum and said they benched 350 in high school and thus wanted to be on the whiteboard, he would be laughed out of dodge. Same thing with other health and fitness fields. You want your words to carry any weight at all, log or stay in the shadows with zero rep.

5/25 W7D5 Road to Mt Hood
Recovery Run 6 miles 49:38 (8:16 avg)
136 hbm

Banged up, aborted Sundays Long Run. That really blows man, but I am giving it solid dedication. Probably have to get smarter about my training these next 5 weeks.

Week7 37 miles

5/27
AM
Lunges 2x8 155
RDL 3x6 190
Hammer incline press 3x8 180
Smith Barbell Row 4x8 145
Seated calf raises

W8D1 Road to Mt Hood
Cycling
32 min
Easy 5 min
8x1 min fast/ 2 min slow
Easy 5 min

I should have gone to cycling earlier. Felt great.

My downfall has been mileage related. I get banged up above 40 miles a week and I get banged up when my long run is greater than 14 miles. I thought I would be okay with easier running mileage but it's still problem.

I still got plenty of time for the Chicago Marathon but I am contemplating going to 100% my own programming. I know my body best and these cookie cutter running programs don't know me.

My programming would be
48 miles a week max
16 mile long run tops every other week
When no long run, do 90 minute runs twice a week
Some cycling

That program would be a much healthier way to build to a marathon. I know I am right but it's hard to go with my own programming. Most of our own programming is dog shiet but I think enough of mine is based on science. The science being that T levels are gonna drop above 40-50 weekly miles and that long runs over 90 minutes tend to cause more damage than gains.

5/27
W8D1 Road to Mt Hood
PM
Treadmill Run 4 miles 32:48 (8:16 avg)

I felt like my lower leg was 95% before the run. Only 80% afterwards.

5/28 OFF

5/29
W8D2 Road to Mt hood
4.4 miles 42:06 (9:34 avg)

700 feet of climbing @5000 feet elevation + hot weather

Also got some 6 degree downhill work. Just a little.

Lower leg felt 99% before the run, 90% afterwards.

I need to somehow run 40 miles the next 4 days and stay injury free.

5/30
Front squat 2x5 70kg
Unilateral plate loaded leg curl 3 sets
Unilateral plate loaded leg kick 3 sets
Pullups 3x10

W8D3 Road to Mt Hood
Treadmill Run 5 miles 39:50

Felt like a million bucks afterwards.

I am at 7500ft elevation so I am hoping no lower leg flare-ups this weekend.

This leg kick machine is awesome



The only other lower body exercise where I felt glutes, hamstrings, and quads all firing at once was lunges.

I think this is a good one for runners. Unilateral deadlift also. And lunges.

5/31
W8D4 Road to Mt hood
9 miles 1:20:22 (8:56 avg)
141 avg hbm

Looks weaksauce, but I am at 8400 feet elevation. Plus some climbing, plus 66F (which is too hot).

I have a nasty cough and I started getting headaches, similar to my 800s at 8800ft elevation last year.

Mt Hood is not looking good. I basically need to recover miraculously from this cold and run 60 miles next week. Whatever happens I know my effort has been solid. It's just that my body can't keep up with my heart/lungs. My lungs, heart, CNS are all 20 years old but my body is going to be 42 this year.

ahh, the joys of marathon training. if you're pushing it, staying on schedule, the weather, getting sick or injured, or having umpteen other things go wrong, stuff is bound to happen. the worst part about running a marathon is training for one.

you still have 4 weeks. hang in there.

True dat

6/1 W8D5 Road to Mt Hood
Easy run 8.1 miles 1:10:09 (8:39 avg)
138 avg bpm

Better results than yesterday but the difference was all weather related. Crisp 55F today.

The good news is that the musculoskeleton looks and feels close to 100%. However, the elevation and this cold is still problem. Some type of long run tomorrow but not really looking forward to it.

nm

6/2 W8D6 Road to Mt Hood
Long Run
16.5 miles 2:16:34 (8:17 avg)
141 bpm
58F elevation 8500ft


This year I will make this goal become a reality
I wont talk about it anymore
I Can
I Can!
I CAN!

Nice run!

TY. I did really kill it these last 4 days. Get back on track a little bit but have two more big weeks coming up. They warn tourists to not hike the first few days on arriving to Bogota because of the altitude. But here old man Loco runs 40 miles in a few days, starting the day he gets off the plane.


Week1 39
Week2 39
Week3 34
Week4 51.33
Week5 42
Week6 54.25
Week7 37
Week8 47

Feeling good, wish I could stay down here. It's winter and the weather is great for running. But heading to heat this next week. No clue how I am going to get 50+ miles. Probably going to follow some of the advice I gave my sister. Get a 5 miler in the morning and then another in the evening on the treadmill. Sux.

6/3 off
6/4 off

6/5
Hammer bench press 4 sets
Wide pullups 3x10
Unilateral leg press 2x20 90
One legged deadlift 3x8 @+50
Calf raises 3 sets

W9D1 Road to Mt Hood
Treadmill run 4 miles 29:51 (7:28 avg)

Off schedule again, brutal. Yesterday I went to the gym at midnight and never went in!! Lol, I have never done that before. Pulled a MLYLT.

I was thinking what happened? And yeah I am still a little bit sick from last week. And yeah I traveled Bogota to Vegas and the weather went from 55F to 110F. But I went back to Sunday/Monday and counted my drinks. Since I wasn't hungover I assumed 4 drinks. Nope, 9 each on both days!!! Lol, talk about alcohol delusion. My mind trying to count 16 oz IPAs as 1 and killer mixed drinks as 1. That one bar's specialty drinks are $15 a pop. You can imagine how much cocktail that is, this is facking Colombia. One girl was completely trashed after two of them. Of course, I just conveniently forgot and tried to blame it on something else. Alcohol delusion.

Its so close to game time and I am facking it up. My musculoskeleton was ready to roll on Monday and now I am way behind for this key week of training. And even worse, I am on a flight again. This time to hot as fack city at 4500 feet 90F.

6/6 W9D2 Road to Mt Hood
5.5 miles 49:17 (8:57 avg)
92F at 5000ft elevation

All heart, none of this EVgonnaEV bullshiet.

6/7
Front squat 2x5 155
GHR 3x10
Incline bench 3x8 155
Hammer Pulldown 4x8 180
Chest supported Row 2x10

Couldn't run, treadmills were old and wobbly and for slow people. Weaksauce.

6/8
W9D3 Road to Mt Hood
9.5 miles 1:16:34 (8:03 avg)
138 bpm
66F 5000ft elevation

6/9 W9D4 Road to Mt Hood
16 miles 2:14:25 (8:24 avg)
71F 5200ft elevation

Couldn't salvage the week with this solid long run in tough conditions. It's just way too facking hot everywhere I go. Dumpster grease fire week, it was the most important training week for Mt Hood.

The good news is that I just got into Mexico City and I feel recovered from today's 16 miler! Musculoskeleton is 100% (the good life with so many days off). So I can pack another 15 miles+ the next couple of days.

6/10 W10D1 Road to Mt Hood
Recovery Run 7 miles 1:04:42 (9:14 avg)
At 7600 ft elevation 58F

6/11 W10D2 Road to Mt Hood
3 miles easy @9:07 pace
3x2 miles w/400m jog recovery @6:37 pace
2.5 miles easy @8:47 pace

12 total miles

Solid running to get me a little back on track.

Those 3 x two mile repeats where are 6:37 per mile pace but also at 7600 ft altitude. They felt very solid, so all this easy running coming through.

The top of my left foot is a bit bruised but last time it healed in a few days. I believe I now have the aerobic capacity to qualify for Boston at Mt Hood. I also have almost all the musculoskeleton bases covered for a 26 mile run since I am recovering so fast from my long runs.

But two places where I may not be ready is quads and race pace brain fitness.

This is a downhill marathon so my quads may blow up 75% of the way. I have done very little downhill training. I am hoping my lifting experience helps here. There are two muscle groups I never neglected in my last 7 years in S&F. And that's quads and pecs, so hopefully these quads can take a beating. And they are definitely one of my better bodyparts.

As for brain fitness at race pace, I have been pretty weaksauce with the tempo runs (the two mile repeats are one version of tempo runs). So basically my body feels kinda of akward at faster speeds since almost all my training has been easy. I also think my mental fortitude is weaker than last year, for the same reason, lack of tempo runs. I will get some faster training these next couple of weeks but I have to juggle not getting injured.

You need to get your knees lower than your hips. I find it works better to start sitting upright behind the bar and pull yourself down into a tight arch.

Don't need to worry about mental fortitude if you've got HEART.

Wat. You get lost bro? This is an all heart endurance log, not some donk bodyweight benching log.

6/12
Incline bench 3x6 165
Machine fly 1 set + myo reps
Pullups 4x8
Tbar row 2x8 @+80
Unilateral paused leg press 2x15 @+100
Weighted hypers 3x8 @+90

W10D3 Road to Mt Hood
Treadmill Run 4 miles 27:51

Feeling good.

Renton,

You may be thinking of my log and gotten confused as loco and I are about the same size. However, I'm currently recovering from injury. If you stay tuned, you may be able to eagerly tune in on workout days to see if I bench more than bodyweight literally 1-3x a year.

Loco,

Do you think you can run a 60 second 400M? I was wonderin' if I could, or at least if it was something I could train toward, but have done 0 running in the last 20 years or so, so just not sure.

You have done some interval training, so maybe you have an idea how realistic that sort of goal is for a 40+ year old desk jockey in reasonably K shape.

Yeah oops.

edit: figured it out. I was accidentally responding to the last post by loco on page 1 of this thread, back when the estrogen levels of this thread were minimal. What a time to be alive.