Week in Review

~80 Miles
8 Runs
19 mile long run with 2 miles uptempo
2 Days in Nashville

After completing mile repeats on Tuesday, I set out on Friday to do a 19.5 mile long run at 5:15AM with Matt, Phil, Derrick, Brad and Charlie. We went on the greenway before picking up Brad and company and in those first 70 minutes, I felt like a million bucks.  The run went downhill after that.  My legs felt heavy and sore, and I account it fully to the asphalt.  My last three long runs have been perfect, perhaps due to the soft terrain at McAlpine.  I definitely don't like running long downtown as it results in much more wear and tear on my legs.  After the unforgiving long run, Garrett, John and I embarked on the seven hour road trip to Nashville, TN to reunite with several Wake Forest friends to celebrate the marriage of Molly and Jared, some of our former Wake teammates.  Most importantly, I was able to reunite with Merry, who was just three days back from a two year stint in the the Dominican Republic as a Peace Corps volunteer.  With the help from Merry and Liz, I was able to get in 90 minutes of running in the morning in the frigid (for October) temperatures on the greenway of downtown Nashville.  Obviously, with a wedding and lots of driving, it made sense to make this a down week, and I did just that.  I didn't double on Sunday just so that I could say I ran 85 miles this week.  Instead, I got a respectable 80 miles, and felt good doing it.  It's late on Sunday night so I'm off to get some much needed rest...And I get to sleep in tomorrow since it's a holiday!

Tom Hardy workout and diet secret

Tom Hardy workout and diet secret

What you need to know

Tom Hardy bane workout routine

Tom Hardy fitness secret

Tom Hardy diet and workout for batman

Tom Hardy workout and diet. Tom Hardy was born on 15 September 1977 is a British actor. Tom Hardy is best known for his role in Bronson. He appeared as the arch-villain Bane in his latest film The Dark Knight Rises. Hardy put on some serious muscle, especially in his monster traps, to play the role of emo brother Tommy Conlon in the film. He needed to add a huge 30lbs of muscle to increase his cardiovascular fitness to match that of an MMA fighter, while also getting far leaner than he was the last time he bulked up. He probably do 3-4 months of 7 day per week training. Let us look at his workout and diet.

Continue Reading..

MIle Repeats

Goal:

6xmile with 2:00 rest at 5:26-5:34

Actual:

2.5 mile warmup

6xmile with 2:30 jog rest

5:43 (2:30) (downhill)

5:47 (2:13) (turns)

5:48 (2:18)

5:47 (2:24)

5:48 (2:34)

5:46

2 mile cool down

This was an early morning workouts with at least 10 other people at the Dilworth Speed Loop.  Waking up at 5AM isn't nearly as rough when you know that you will be joined by several friends. 

Laurie, Caleb, Spada, Dalena, and Jason all met at the speed loop to do this workout together while several other people were running loops as well, just at varying speeds and distances than us.  While the fellowship was fantastic, the weather was weary.  Dismal clouds blanketed the sky and sealed all the humidity to the ground, making it for a hot and humid run in weather that felt eerily similar to August instead of October. 

We out with David and Billy, who were running 3x2 mile, and instead of going out at the goal of 6:00 pace, we went out at a 5:43, which immediately put my in oxygen depletion and gasp mode.  Instead of turning around on the workout, I slowed up my pace and tried to relax my breathing pipe to ensure I was getting as much oxygen as possible.  While my times weren't blazing fast, my consistency was there, and that's all I can ask for right now. I know that my fitness is there, it's just hiding right now through the cover of my ferritin. 

Laurie and Caleb absolutely killed this workout, so after the third interval, Spada and I trailed behind those two, with Dalena a couple of seconds back from us.  I look forward to when I can keep up with Laurie on our workouts!

The CrossSwim Set

Ryan Woodruff
ryan.d.woodruff@gmail.com

Inspired by CrossFit, we gave the following swim/dryland hybrid set a go tonight. One time through the whole thing as fast as possible. No rest. X = 1/2 of athlete's pre-determined pullup max (minimum 3)

500 freestyle
X Pullups
30 squats (butt down to a bench)
400 freestyle
X Pullups
30 squats
300 freestyle
X Pullups
30 squats (butt down to a bench)
200

Protein Pancakes!

For a while now, I've been wanting to try protein pancakes... I sure do love breakfast and protein, so I thought these were the best of both worlds :)

After spending some time on Pintrest, I found a recipe that I really liked. It was the only recipe I found that didn't use soy or whey powder. Usually I only keep Muscle Milk on hand, and I didn't want to have to buy a tub of whey powder JUST so I could satisfy my craving for protein pancakes!

Here is the recipe!

Cinnamon Protein Pancakes

1 c. egg whites

1 c. oats

1 c. fat-free cottage cheese

Cinnamon

Truvia or Sugar

(I halved this batch by using 1/2 c. of each ingredient. This yielded 3 pancakes, which gave me a full meal and a snack)

After gathering all of your ingredients (mine already happened to be in the house), mix it all into one bowl. I used about 1 teaspoon of regular sugar and sprinkled a good amount of cinnamon in!

umm...

When I put the ingredients in the bowl... I was kind of grossed out. It looked a lil nassssssty (haha). However, after throroughly mixing it for about 3 minutes, I was happy to find all of the ingredients happily mixing together:

MUCH better!

Next, heat up a flat skillet on medium heat with a dash of non-stick cooking spray. Once the pan is hot, pour a little mixture on! Like I said, I divided my "half batch" into thirds, yielding 3 pancakes. PS- don't make them too big because they can be hard to flip!

After cooking it for about 5 minutes, flip it to the other side. I found that these don't quick as fast as normal pancakes do. You don't want them doughy and you want to make sure the oatmeal cooks well. If its on medium heat, burning them shouldn't be an issue, so let em cook!

done! now get in mah belly

After both sides cook, enjoy! I decided to get all crafty and added a banana to my second pancake. Do this immediately after you pour the batter onto the pan so that they can cook in!

nummy naner

And that is it! Easy as pie. I put the leftover batter into the fridge, and it still tasted great the next day.

Now, I have to be honest. While I thought the pancakes tasted really good, I was CRAVING syrup... it sure is weird to "indulge" in syrup-less pancakes, so I decided to put a tiny amount of light maple syrup on mine. This made is perfect, and I didn't have one ounce of guilt :)

Plus, you are packing tons of protein into your belly between the egg whites and fat-free cottage cheese, and hardly any fat. Oatmeal is much better than flour, so I suggest fully enjoying these babies!

This is the website I found them from, there is also a video if you REALLY need help making these: http://leanbodylifestyle.blogspot.com/2011/07/cinnamon-protein-pancakes-no-protein.html

Enjoy :)

Morgan

Week in Review

96 Miles
10 Runs
~ 23 Mile Long Run @ 7:00 pace (2:40)
2 Workouts

The highlight of this week?  Definitely the long run!  Laurie, Megan and I have continued our tradition of running long together in the dark, early morning hours from McAlpine and each run has gotten better and better.  By next week, I'll be finishing at 6:00 pace!  Of course, we are always surrounded by our entourage of male escorts, who ensure our safety from any stray animals or pranks from Billy Shue.  After 11 miles, we grabbed Alana in the parking lot, and somehow split from the main group once again.  It was after this point in which I was able to capture some of our mile splits by the markers and saw 6:40 and 6:50 pretty consistently.  I would say that we hovered around 7:00-7:10 for the first half of the run and then around 6:40-6:50 for the last half.  Greenapple's treatment showed its healing powers because I didn't feel my hamstring whatsoever, which most likely lead to the increase in pace.  My view on long runs is that if you feel like going faster, then do it.  Vice versa, if you feel like going slower, then do it.  Perhaps since my other workouts aren't as stellar as I'd like, I'm able to really shine on my long runs, so I'm not complaining!

The other really cool thing about this week is that I felt good about doing this mileage and came to it pretty much unplanned.  I approached this week differently than I ever have in the past, which typically consisted of planning out my doubles and workouts down to the exact minute of the day.  This time, I didn't double if I didn't feel like it.  I doubled when I wanted to (different than when I had time), and I didn't lay out exactly how I do my weekly mileage.  The end result was that I was happy doing it.  It felt easier than 6 weeks ago when I ran 100 miles because I just didn't think about it.  I let the runs come naturally, I listened to my body when it told me that it could go a couple more miles, and I also happened to get in my longest run ever.

Just when I thought it seemed most reasonable to turn my back on Philly, things are really starting to look up.  I'll make a decision probably after Army to see what is best for my own wellbeing, but right now, I'm feeling pretty optimistic!

Simple Fly Set

Ryan Woodruff
Ryan.d.woodruff@gmail.com

This set is simple in its construction yet challenging if swimmers endeavor to hold the same cycle count, underwater kicks and speed (within 1 sec of 100 race pace).
SCY

30 x 25

4@ :30

4@:25

2@:20

:30 rest

4@:30

2@:25

4@:20

:30 rest

2@:30

4@:25

4@:20

100 easy free @2:00

200 fly for time