#5731498 - 08/10/11 09:11 AM
Re: Running/Cardio Thread
[Re: Cheesegoggles]
|
Sirbeefhead
Clearly Stealing Corporate IP
Post Master Supreme
Registered: 06/05/02
Posts: 45000
Loc: Massachusetts
|
i've been super busy, so no time to post either.
started working with a trainer to try and get my running and my weight under control. So far I am a month in and feeling pretty good, but the approach is very different than I am used to.
I'm running my training runs a LOT slower than I used to. My fast runs are clocking in at 9:30 per mile, my long runs are 10:30-11, and my recovery runs are 11 and above. So far we've only been doing run and strength building programs, and next week we switch to key run workouts and only core work for strength.
this is what they had me do for strength 2x a week, three rounds with a 3min break in between. Reps are listed in order:
leg press 4,6,8
seated row 5,7,9
then these three each time, 12 times - back extension, pushups, situps
lat pull down 6,8,10
squat on the smith machine 3,5,7
hamstring curls 5,7,9
leg extension 6,8,10
I have never really done weights, so it was a lot to get used to, but in the 4 weeks of doing it i feel like I got some serious improvements.
I know you strong bitches will laugh at my weights, but I went from 250# to 340# on the leg press, 70# to 110# on the seated row, 100# to 130# on the lat pull down, 65# to 140# on the squat, 40# to 85# on the hamstring curls (hardest of all of them) and 55# to 85# on the leg extension.
The hamstring curls I was doing both legs at once, the leg extensions I'd do single leg - not really sure if I was doing that right.
Next week switches to three rounds of this, twice a week:
- Bicycle Crunch
X 12 right
X 12 left
X 12 middle
- Superman or back extension X 12
- Planks
Work up to 1:00 right
Work up to 1:00 left
Work up to 1:00 middle
and we switch to tempo runs and hill bounding plus the long weekend run.
it's been good so far, but it's a huge shift in planning and execution - I used to do my exercise (just running) at lunch, now I have to get up early and hit the gym to work it in, which I think I'm getting used to now.
and the pants are starting to fit better now.
targeting two races in the fall - the BAA half in October (which I need to raise money for, so keep your eyes open for my post) and a NH Half in November.
|
|
Top
|
|
|
|
|
#5754269 - 08/21/11 11:02 AM
Re: Running/Cardio Thread
[Re: MIGHTYWhiteDSM520]
|
A S D
Sr Member
Registered: 01/07/02
Posts: 1060
Loc: WV
|
Ran a half marathon yesterday on a pretty hilly course. I finished in 1:38:35. Took about 2.5 minutes off of my previous personal record. Pretty happy with my time.
I've got my first full in October. Shooting for 3:30 there.
|
|
Top
|
|
|
|
|
#5755690 - 08/22/11 10:13 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
|
Back 5
Post Master Supreme
Registered: 09/16/03
Posts: 18123
Loc: CA
|
Once I can start running again, in October, I will attempt some runs on the treadmill...but I always get terrible shin splints on the treadmill. I suppose my gait is all messed up and I heel strike too much.
Can't figure it out. I can run no problem on the road but as soon as I get on the treadmill my shins explode within minutes.
_________________________
RIP Morgann 2004-2010. Enjoy Doggie Heaven  If at first you do succeed, try something harder. When you do things right, people won't be sure you've done anything at all.
|
|
Top
|
|
|
|
|
#5759266 - 08/23/11 03:53 PM
Re: Running/Cardio Thread
[Re: Sirbeefhead]
|
Lewis
Post Master Supreme
Registered: 12/14/05
Posts: 18385
Loc: IA
|
Running a hilly course 5k run this weekend, shooting for a 7:00ish pace. that's 2:15min/mile! You're like a super-Kenyan!!
Pace not time smart one.
_________________________
|
|
Top
|
|
|
|
|
#5759790 - 08/23/11 07:12 PM
Re: Running/Cardio Thread
[Re: Lewis]
|
Sirbeefhead
Clearly Stealing Corporate IP
Post Master Supreme
Registered: 06/05/02
Posts: 45000
Loc: Massachusetts
|
Running a hilly course 5k run this weekend, shooting for a 7:00ish pace. that's 2:15min/mile! You're like a super-Kenyan!! Pace not time smart one.
nice ninja edit
|
|
Top
|
|
|
|
|
#5884961 - 10/25/11 09:12 PM
Re: Running/Cardio Thread
[Re: MIGHTYWhiteDSM520]
|
micah
Tight Knit Marriage
Post Master Supreme
Registered: 08/24/01
Posts: 31033
Loc: Columbia, SC
|
It was a 'beginner' plan from Runner's World that Kelly found, but it's not up for free anymore. It's a lot of shorter weekly runs and then it starts to pick up long runs on Sunday ranging from 10 miles and tapering up to 20.
You're already signed up for the marathon so it's not like I'm gonna talk you out of it  I'm just saying that it's going to feel a bit like a job. On the upside, a 13 mile run seems like a walk in the park to me now. I'm sure if I had more time to taper it wouldn't be such a struggle but I tapered, and you're gonna be, tapering up real fast, and it's gonna be a chore.
Just keep an eye on the leg cramps. If you face mild ones after your 10s, nip them in the damn bud before you end up rolling around moaning in the middle of a public park! I like the nuun tabs myself since they offer electrolytes with no sugar but everyone's needs and tastes are different.
|
|
Top
|
|
|
|
|
#5910349 - 11/05/11 03:53 PM
Re: Running/Cardio Thread
[Re: micah]
|
micah
Tight Knit Marriage
Post Master Supreme
Registered: 08/24/01
Posts: 31033
Loc: Columbia, SC
|
Abbreviated drunken report from Tybee Island, GA.
A lot of miles of the course are on raised highways. No crowd support, and long hills as it goes up and over crossroads. Not big hills, but they came late in the race and it was a bit tough.
I kept up with the 3:30 pace guy until mile 16, and then I just had to drop back. Really started to crap out after that - some was maybe lack of training (I'm an 80 mile a month runner) and some was not paying attention to taking enough salt.
One other weird thing - when I finished, I felt WEIRD. It wasn't a high, unfortunately. It was just a wave of (without-cause) emotion. I cried a little and if I had been by myself I would have just up and sobbed. I wasn't sad about anything. Strange.
Cliff notes: 3:46:29, which I would have liked to do better but nor am I going to complain about it. Also, NEVER AGAIN. This kind of thing's not my bag, baby.
|
|
Top
|
|
|
|
|
#5910523 - 11/05/11 06:39 PM
Re: Running/Cardio Thread
[Re: MIGHTYWhiteDSM520]
|
Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
|
|
|
Top
|
|
|
|
|
#5911316 - 11/06/11 09:05 AM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
|
A S D
Sr Member
Registered: 01/07/02
Posts: 1060
Loc: WV
|
Its been about 3 weeks since the marathon I ran in Columbus, and I thought I would finally get around to posting about it.
Race day weather was perfect, about 48 at the start and 55 at the finish, so no complaints there. The race started out great, went through the first half with no problems at all and at the pace I was shooting for (1:44:00). The next five miles were no problem either, but I could feel myself starting to wear down a little bit. Almost as soon as I passed the 18 mile mark, my knee started to kill me, and I knew exactly what it was, my IT band. I hadn't had problems with it in over 18 months and it had to flare up now. The last 8 miles of the marathon were a combination of running/walking/stretching. I don't think I was able to run any more than .25 miles at a time without having to stop and try to stretch out. It took everything I had in me to finish out the race and not quit entirely. I finished in 3:58:xx. Much, much slower than my goal of 3:30, but considering the circumstances, I was happy with it. After about 30 minutes of recovering and saying never again, I knew I would have to redeem myself in the spring. I'm in the process of trying to find another one to do and beat my goal of 3:30.
|
|
Top
|
|
|
|
Moderator: Silock, Professor Paki
|
|
Took about a week of recovery before I knew I'd be doing another one.
