"If I'm not out there training, someone else is."

drquirky · 23-10-2013 4:17pm

TRR wrote: »

what do I get if I win

Happy ending in your next massage :eek:?

drquirky · 23-10-2013 4:24pm

RayCun · 23-10-2013 4:25pm

Is it how far you run, or how long until you get dropped?

kit3 · 23-10-2013 4:25pm

TRR wrote: »

what do I get if I win

Is this not like insider trading ???

ecoli · 23-10-2013 4:29pm

Chivito550 wrote: »

Interested to know more about the gym sessions. How often? What exercises? How heavy are the weights? How many reps? etc

My normal gym session is a more general peripheral bloodflow style workout. I do 10 exercises rotating between upper and lower body each exercise. Do 1 warm up set of 10 reps @ 50% max followed by 3 x 10 at 70- 80% MR. I am doing 2 sets of this with 5 min recovery in it

Exercises include;

Pec Dec
Calf raise
Tricep pulldown
Hamstring bridges
Seated Row
Leg Press
Lat Pull down
Adductors
Shoulder press
Abductors

Weights vary to be honest depending. Leg press has steadily increased to 150kg while my shoulder press tend to be an isolated one as a rehab given previous injury history there is major weakness in right deltoids so only managing about 10kg.

This was also supplimented by the odd hip mobility/plyometric session and body weight circuits with the sprints group I have started coaching with

This is just a general phase though and next phase of weights will be more specific with regards alot more compound movements so will be alot of squats, bench press, deadlifts etc. Will avoid lunges as I am not a huge fan of these unless with body weight but this phase will be low reps with higher intensity. Mondays session was deadlifts of 32kg without bar but I am sure after 6-8 weeks of specific compound stuff this should increase.

After this I will go into muscular endurance phase of high volume of sets with low rep sets

ecoli · 23-10-2013 4:29pm

kit3 wrote: »

Is this not like insider trading ???

No insider info here as both me and him are in the dark on this one. Its up to the body

ecoli · 23-10-2013 4:31pm

RayCun wrote: »

Is it how far you run, or how long until you get dropped?

I am pretty sure the two are not mutually exclusive

menoscemo · 23-10-2013 4:33pm

ecoli · 23-10-2013 4:34pm

drquirky wrote: »

Happy ending in your next massage :eek:?

Nope but I will be nice and say if person is in the Dublin area I will offer a free treatment. How about that?

OR ill give some trust worth soul the winnings to buy a pint in McGrattans after

Gavlor · 23-10-2013 4:36pm

menoscemo · 23-10-2013 4:37pm

ecoli is like the Mo Farrah of DCM :pac:

ecoli · 23-10-2013 4:40pm

menoscemo wrote: »

ecoli is like the Mo Farrah of DCM :pac:

*disclaimer - no asthma inhalers were used in the making of this pacing attempt

TRR · 23-10-2013 4:52pm

drquirky wrote: »

Happy ending in your next massage :eek:?

ahhhhhhhhhhhhh. I'd like to cancel tomorrow appointment ecoli. He's already tried a sneaky mount on me before

RacoonQueen · 23-10-2013 5:29pm

Pacing Mule · 23-10-2013 5:48pm

Krusty_Clown · 23-10-2013 6:38pm

TRR · 23-10-2013 6:45pm

Krusty_Clown wrote: »

13 miles|
14 miles|
15 miles|TRR
16 miles|Gav
17 miles|KC|
18 miles|
19 miles|meno
20 miles|DrQ
21 miles|
22 miles|
23 miles|
24 miles|
25 miles|
26 miles|
Full Marathon|

I've seen you puke after 13 miles at that pace, but... I reckon the excitement of the big day will carry you further than you managed for the Kilomarathon.

Ah KC you haven't quoted most up to date table with RQ's brilliant prediction

ecoli · 23-10-2013 6:48pm

TRR wrote: »

Ah KC you haven't quoted most up to date table with RQ's brilliant prediction

Not a hope. 5 miles leaves me with a hell of a walk back into work :P

dna_leri · 24-10-2013 9:36am

pistol_75 · 24-10-2013 10:19am

ecoli · 24-10-2013 10:25am

dna_leri wrote: »

I'll give you 18 just to fill the chart, because otherwise you'd drop out at lowest point that no one had guessed, while still maintaining some level of respect.

BTW - what have you against lunges, esp unweighted? Big fan myself.

Unweighted ones I don't have anything against but weighted I just see alot of injuries (obviously alot is down to form) with regard weighted movements.

Chivito550 · 24-10-2013 11:47am

RayCun · 24-10-2013 12:07pm

Pacing Mule · 28-10-2013 1:06pm

A Trojan pacing gig for Clara helping her to 9th woman home and what looks like a gentle jog to finish the thing off.

/winning

Great running ecoli.

ecoli · 28-10-2013 3:18pm

Pacing Mule wrote: »

A Trojan pacing gig for Clara helping her to 9th woman home and what looks like a gentle jog to finish the thing off.

/winning

Great running ecoli.

Not quite a jog. Had her working well till 24 but I was cramping up something fierce at this point so sent them on there way and lost alot of time stopping and stretching out. A unique experience but one that will stand to me for my own marathon attempt.

However 1st PB of the year so ill take that :P

Beef · 28-10-2013 3:44pm

That was your first marathon ecoli? Good holy Christ.

ecoli · 28-10-2013 3:47pm

Beef wrote: »

That was your first marathon ecoli? Good holy Christ.

Yup hadn't planned on running the full way but I was feeling good so decided to keep going and only got into a bit of bother with cramping (a unique experience in a race) around the 24 mile mark. Would have been nice to tick off the sub 3 to round the day off perfectly but its only day 1 of my 24 week plan for Rotterdam

Chivito550 · 28-10-2013 3:51pm

Nice early season LSR!!

Was wondering what you were playing at coming in 17 seconds over the 3 hour mark but I guess cramping would explain that.

There was never a chance you were going to pull out of it. That's why I went for DNS as the "full marathon" option was already taken!

Beef · 28-10-2013 3:53pm

ecoli wrote: »

Yup hadn't planned on running the full way but I was feeling good so decided to keep going and only got into a bit of bother with cramping (a unique experience in a race) around the 24 mile mark. Would have been nice to tick off the sub 3 to round the day off perfectly but its only day 1 of my 24 week plan for Rotterdam

You make me sick! :P

ecoli · 28-10-2013 3:53pm

Chivito550 wrote: »

Nice early season LSR!!

Was wondering what you were playing at coming in 17 seconds over the 3 hour mark but I guess cramping would explain that.

There was never a chance you were going to pull out of it. That's why I went for DNS as the "full marathon" option was already taken!

To be honest I had 2 opportunities at 19 and 22 to pull out as they are right beside the office and was in work at two however I had left my phone stupidly in the baggage drop without thinking so needed to make it back one way or another

"If I'm not out there training, someone else is."

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