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Tin Man Runs and Stuff


The Tin Man

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Quick post just to have stuff down, more detail later.

Runs:

I gots a 5k in about 8 weeks I'd like to do well in. By well I mean sub-25 minutes. Not sure how feasible that is but I'd be happy beating RisenPhoenix's time from December of 27 and change. I haz a plan for dis, you will see.

Stuffs 1: Strongs

I have a lifting plan too. I will post a link. I work at a globo gym with no barbells so it is dumbbell-focused. Let me tell you, those suckers can be nasty.

Stuffs 2: Ready to Run

From reading the book I know my goats. Week the first is developing a mobility plan, weeks the rest are following that plan.

Life stuffs:

Hang out on NF more. Y'all are awesome and have meant so much to my training and now even housing situation. I have plenty of nerds I harass through other channels but there are just so many more. Plus new ones I can try to help out (largely by telling them the smarter/more experienced people to talk to).

So that's my challenge. Specs to come but I needed that written down.

  • Like 1

The Tin Man: Cyborg Ranger

Tin Man's Out of Date Epic Quest

I am what I do.

 

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I hate your face.

Especially when it floods the apartment with bacon cookery. Mmmmmm. Bacon.

  • Like 1

RisenPhoenix, the Entish Aikidoka

Challenge: RisenPhoenix Turns to Ash

 

"The essence of koryu [...is] you offer your loyalty to something that you choose to regard as greater than yourself so that you will, someday, be able to offer service to something that truly is transcendent." ~ Ellis Amdur, Old School

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Heyo nerdos!

 

Here's what I have been up to:

 

Day 1:

Did my strength "A" (see below) plus 1 mile on treadmill.

 

Day 2:

I had DOMS in the posterior chain. So naturally I let my friend talk me into doing a cardio superset with treadmill @ 6.8-7.4mph and Stairclimber. 2 minutes of each per set, 6 sets total for 24 minutes. Then three "finisher" sprints at 9.0-10.0 after walking ~3 minutes to reduce heart rate. Then 3 circuits of 15 inchworm pushups, 25 weird band kick things, and 20 "wall" balls (but just throwing the ball in the air, not against a wall).

 

Day 3:

Can barely stand at work. Use hydromassage bed and massage chair. Feel not great and fall asleep at 6pm.

 

Day 4:

No workout today either. I have to work the overnight (1000-0600) after the morning (0600-1400) earlier today. It is bedtime. I did a small amount of NF-ing between work and now (including now, I suppose).

 

This be my workout spreadsheet. Details are kept in my notebook, this is my overall plan (empty bits to be continuously filled in).

 

https://docs.google.com/spreadsheet/ccc?key=0AjKlOxVn50PbdFZVSWxONml0eFk3aXNfbkxDZWt4MUE&usp=sharing

  • Like 1

The Tin Man: Cyborg Ranger

Tin Man's Out of Date Epic Quest

I am what I do.

 

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Day 4:

No workout today either. I have to work the overnight (1000-0600) after the morning (0600-1400) earlier today. It is bedtime. I did a small amount of NF-ing between work and now (including now, I suppose).

 

Hoping you meant 2200-0600. Because otherwise there's overlap of 4 hours and you'd be working 24 hours straight. Also because that would mean that's one hell of an overnight shift that includes half the day as well.

 

Is you four realz?

 

Nope. I is five realz.

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Hoping you meant 2200-0600. Because otherwise there's overlap of 4 hours and you'd be working 24 hours straight. Also because that would mean that's one hell of an overnight shift that includes half the day As well

Fine yes that. Will not edit so that posterity shall know my shame.

  • Like 1

The Tin Man: Cyborg Ranger

Tin Man's Out of Date Epic Quest

I am what I do.

 

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Posterity person arriving. Will not comment on military hours gone askew.

I like the spreadie. The strength progression looks doable. Are you regularly at the gym? The minus numbers on the inverted row are?? 

You do all kinds of competitions don't cya? 5k times 2, Spartan Sprint in Nov (where I met you), and what else?

Really looking forward to seeing you smash this challenge. Best of luck, we're here for ya!

22nd level Wanderer

better is right here, right now

The Way

Here's to all the 1% increases in life!

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Posterity person arriving. Will not comment on military hours gone askew.

I like the spreadie. The strength progression looks doable. Are you regularly at the gym? The minus numbers on the inverted row are??

You do all kinds of competitions don't cya? 5k times 2, Spartan Sprint in Nov (where I met you), and what else?

Really looking forward to seeing you smash this challenge. Best of luck, we're here for ya!

Yes I am regularly at the gym...though that is a bit of an indirect answer as I also work at the gym. But I am aiming for strength training 2-3 times per week. For the progression we shall see but I felt it seemed reasonable enough. No barbells at my globogym so all dumbbells. Weight jumps for those are harder so I figured I would up workset reps from 5 to 8 beforw upping the weight and resetting to 5 reps.

As for notation, whoops that is not clear. I do inverted rows in the Smith Machine. There is a line where the bar is at about halfway up that I decided is 0. I will be lowering the bar as I progress so "-1" is one notch below "0". Make sense?

And I didn't run the Spartan this year! Thanks for the support though, you're great and I was bummed we had a support column between us at that breakfast. I did do a half marathon 3 years ago and have done NF powerlifting competitions, that's about it for competition. In general I'm more of a "co-op" type.

  • Like 1

The Tin Man: Cyborg Ranger

Tin Man's Out of Date Epic Quest

I am what I do.

 

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Oh, I thought you ran it. I do remember the post well. It would have been nicer to memorize your face than the etchings in the plaster!  :playful:

Your dumbbell progression makes good sense, since the weights do jump with DB.

I do the same thing on the smith machine. So yeah, totally get it. They're pretty decent intervals.

Okay, rock this challenge, my friend!

22nd level Wanderer

better is right here, right now

The Way

Here's to all the 1% increases in life!

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Tinney!

Scout 30/Ranger 1 (3 skipped)

Spoiler

"I must not fear. / Fear is the mind-killer.
Fear is the little-death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it has gone past I will turn the inner eye to see its path.
Where the fear has gone there will be nothing......Only I will remain."
-Litany Against Fear

Facebook | Twitter | Runkeeper | Strava
Shukar Still Isn't Lion

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Hmm.  Tinney, you haven't posted in a week.

 

I'm going to beat you with the foam roller when I get home.  And not in a pleasant way, either.

 

Unless you post something here, post-haste.

  • Like 1

RisenPhoenix, the Entish Aikidoka

Challenge: RisenPhoenix Turns to Ash

 

"The essence of koryu [...is] you offer your loyalty to something that you choose to regard as greater than yourself so that you will, someday, be able to offer service to something that truly is transcendent." ~ Ellis Amdur, Old School

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Hmm.  Tinney, you haven't posted in a week.

 

I'm going to beat you with the foam roller when I get home.  And not in a pleasant way, either.

 

Unless you post something here, post-haste.

 

 

HELLOOOOOOOOOO....

 

 

Is there a challenge in here or whaaaat?

 

I like that you guys are here bugging him since I texted him about 2 hours ago to ask how the challenge was going because he clearly sucks at updating his thread :)

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Oh god, you're in the SCOUTS? No wonder I didn't find you.

Raptron, alot assassin

67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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A TINMAN CHALLENGE!!!

 

Fp93e0j.gif

 

 

You got the runs. Nice.

 

...

 

Tinney!

 

Shu!

 

Hmm.  Tinney, you haven't posted in a week.

 

I'm going to beat you with the foam roller when I get home.  And not in a pleasant way, either.

 

Unless you post something here, post-haste.

 

Way to not follow through.

 

HELLOOOOOOOOOO....

 

 

Is there a challenge in here or whaaaat?

 

There is...I need to work on the "go on NF" part of it.

 

I like that you guys are here bugging him since I texted him about 2 hours ago to ask how the challenge was going because he clearly sucks at updating his thread :)

 

:P

 

Oh god, you're in the SCOUTS? No wonder I didn't find you.

 

hah yes, hiding amount the scouts. And I almost got away with it!

 

Subbing. Are you out running, looking for your thread on the road?

 

I have found it. It is here.

 

I didn't even have to go running for it. :tongue:

 

Well played, sir. I have not done enough outdoor running because sidewalks are still deathtraps. Dreadmills are good for intervals, though.

The Tin Man: Cyborg Ranger

Tin Man's Out of Date Epic Quest

I am what I do.

 

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What I've been up to, workout-wise:

 

RRqxJaD.jpg?1

 

If you can't decipher my notations or chicken scratch, just ask. Went a bit off-plan because PAX IS THIS WEEKEND. Also today was maybe a little crazy. It started off with seeing that our cleaner no-call no-showed, there was that time I called the cops because we kicked a member out and he got belligerent, then it ended with me getting a promotion. It took a lot of processing so I opted to stretchy stretch and have a recovery day. Lots of stuff going on in the brainspace. But yay promotion! More yay accompanying raise! And plans of another, bigger promotion in a month or two!

  • Like 3

The Tin Man: Cyborg Ranger

Tin Man's Out of Date Epic Quest

I am what I do.

 

Link to post

Way to not follow through.

 

No need to follow through since by the time I got comfortable and settled at home you were doing this:

 

What I've been up to, workout-wise:

 

RRqxJaD.jpg?1

 

If you can't decipher my notations or chicken scratch, just ask. Went a bit off-plan because PAX IS THIS WEEKEND. Also today was maybe a little crazy. It started off with seeing that our cleaner no-call no-showed, there was that time I called the cops because we kicked a member out and he got belligerent, then it ended with me getting a promotion. It took a lot of processing so I opted to stretchy stretch and have a recovery day. Lots of stuff going on in the brainspace. But yay promotion! More yay accompanying raise! And plans of another, bigger promotion in a month or two!

RisenPhoenix, the Entish Aikidoka

Challenge: RisenPhoenix Turns to Ash

 

"The essence of koryu [...is] you offer your loyalty to something that you choose to regard as greater than yourself so that you will, someday, be able to offer service to something that truly is transcendent." ~ Ellis Amdur, Old School

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Daaaang, intense day! Grats on the promotion and raise though. Glad to see your workouts are SOMEWHERE if they aren't in here. ;)

  • Like 2

Raptron, alot assassin

67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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Hey tinny

 

Your chicken scratch is interesting to decipher. Questions!

 

1. What is Q< (with a line vertically through the less than sign)?

2. LP = 5x5 283#? or 285# or none of the above?

3. What do the tick counting marks at the end mean for OHP and LP?

4. Finally, pull ups - did you do two workouts of them on that day or are the first numbers your targets and the second numbers your actuals?

5. Do you have enough money for penmanship classes!?  :playful:

6. Make posting on NF a priority! Second week is finishing up soon enough, mate.

 

Keep lifting and running. I hope Spring comes soon... for all of the Northern Hemi.

22nd level Wanderer

better is right here, right now

The Way

Here's to all the 1% increases in life!

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