#2950356 - 08/25/08 10:55 AM
Re: Running/Cardio Thread
[Re: WNDYCTYone]
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mrbeefhead
mrbeefhead
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for the past 9 weeks or so I've been following the plan outlined in this book to get my ass off the couch and into better shape: Non Runner's Marathon Trainer. The book is supposed to take you from any fitness level to a marathoner in 28 weeks (or just 18 weeks if you're already able to run 30 min straight).
I'm not going to run a marathon anytime soon, but I am signed up for my first ever road race in October. It's a 5k, but you gotta start somewhere.
This week I am beginning the first of the 30 min runs. Last week was 25 minutes then 5 minutes fast paced walking.
I feel better than I have since I was in highschool, and last weekend I had to go pants shopping. I was 6' 235lbs in a size 38, now about 9 weeks later I'm 220lbs in a size 36 pant. My ultimate goal is go get under 200lbs, and if I do that it I will weigh less now at 31 than I did in high school.
can't wait!
Edited by mrbeefhead (08/25/08 11:34 AM)
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#2950437 - 08/25/08 11:16 AM
Re: Running/Cardio Thread
[Re: ]
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FireInTheWhole
Post Master Supreme
Registered: 03/07/02
Posts: 24294
Loc: Port Orange, FL
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for the past 9 weeks or so I've been following the plan outlined in this book to get my ass off the couch and into better shape: Non Runner's Marathon Trainer. The book is supposed to take you from any fitness level to a marathoner in 28 weeks (or just 18 weeks if you're already able to run 30 min straight). I'm not going to run a marathon anytime soon, but I am signed up for my first ever road race in October. It's a 5k, but you gotta start somewhere. This week I am beginning the first of the 30 min runs. Last week was 25 minutes then 5 minutes fast paced walking. I feel better than I have since I was in highschool, and last weekend I had to go pants shopping. I was 6' 235lbs in a size 38, now about 9 weeks later I'm 200lbs in a size 36 pant. My ultimate goal is go get under 200lbs, and if I do that it I will weigh less now at 31 than I did in high school. can't wait!
Cool, I just read about that in some magazine. Looks like a good program.
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#2955765 - 08/26/08 04:13 PM
Re: Running/Cardio Thread
[Re: ]
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2000CheetahStud
Post Master Supreme
Registered: 02/10/03
Posts: 49733
Loc: Cincinnati, OH
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for the past 9 weeks or so I've been following the plan outlined in this book to get my ass off the couch and into better shape: Non Runner's Marathon Trainer. The book is supposed to take you from any fitness level to a marathoner in 28 weeks (or just 18 weeks if you're already able to run 30 min straight). I'm not going to run a marathon anytime soon, but I am signed up for my first ever road race in October. It's a 5k, but you gotta start somewhere. This week I am beginning the first of the 30 min runs. Last week was 25 minutes then 5 minutes fast paced walking. I feel better than I have since I was in highschool, and last weekend I had to go pants shopping. I was 6' 235lbs in a size 38, now about 9 weeks later I'm 220lbs in a size 36 pant. My ultimate goal is go get under 200lbs, and if I do that it I will weigh less now at 31 than I did in high school. can't wait!
Congrats man, thats awesome. Id be 100% stoked to have seen those results!
I just got back from a VERY hilly run in the cold and rain. Im not sure on distance, and Google earth doesn't zoom in far enough for me to map it, but Im estimating 1.2-1.5 miles and I ran it in 13:55. Not good by any means, but not awful (for me) either.
How long should I wait to add distance, and how much distance should I add?
-Matt
_________________________
2016 4Runner Trail Edition | 2000 Honda S2000
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#2958127 - 08/27/08 09:33 AM
Re: Running/Cardio Thread
[Re: 2000CheetahStud]
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A S D
Sr Member
Registered: 01/07/02
Posts: 1060
Loc: WV
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How long should I wait to add distance, and how much distance should I add?
-Matt
It seems like you could go ahead and add some distance. You have a pretty decent pace and if you aren't almost dead after your runs I would say jump up to about 2 miles.
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#2958948 - 08/27/08 01:35 PM
Re: Running/Cardio Thread
[Re: 2000CheetahStud]
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normaspirated
Post Master Supreme
Registered: 11/04/99
Posts: 22148
Loc: Nevada
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My cardio routine looks complicated on paper, but easy to remember when you do the workout:
Weight: 170 lbs + 18 lbs of dead weight (weighted vest, wrist weights  )
5% incline the whole way
00:00 to 10:10 @ 6.0 mph
10:10 to 14:50 @ 4.5 mph
14:50 to 20:10 @ 6.0 mph
20:10 to 24:50 @ 4.5 mph
24:50 to 30:10 @ 6.0 mph
30:10 to 34:50 @ 4.5 mph
34:50 to 45:10 @ 6.0 mph
I usually run this 4-5 times a week.
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#2959438 - 08/27/08 04:00 PM
Re: Running/Cardio Thread
[Re: A S D]
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2000CheetahStud
Post Master Supreme
Registered: 02/10/03
Posts: 49733
Loc: Cincinnati, OH
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How long should I wait to add distance, and how much distance should I add?
-Matt
It seems like you could go ahead and add some distance. You have a pretty decent pace and if you aren't almost dead after your runs I would say jump up to about 2 miles.
Good deal, Ill do it. 
-Matt
_________________________
2016 4Runner Trail Edition | 2000 Honda S2000
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#2961072 - 08/27/08 10:25 PM
Re: Running/Cardio Thread
[Re: Blitzkriegzx2]
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madmatt
Post Master Supreme
Registered: 09/17/02
Posts: 24853
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 I need to start running again. Its just so damn boring running at the gym, on an elliptical, or around the track.
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#2962196 - 08/28/08 09:38 AM
Re: Running/Cardio Thread
[Re: madmatt]
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A S D
Sr Member
Registered: 01/07/02
Posts: 1060
Loc: WV
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:( I need to start running again. Its just so damn boring running at the gym, on an elliptical, or around the track.
Run through the neighborhood or somewhere similar. I find running around a track to be hell, but now that I run on the road I can run forever.
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#2964336 - 08/28/08 06:45 PM
Re: Running/Cardio Thread
[Re: A S D]
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2000CheetahStud
Post Master Supreme
Registered: 02/10/03
Posts: 49733
Loc: Cincinnati, OH
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:( I need to start running again. Its just so damn boring running at the gym, on an elliptical, or around the track. Run through the neighborhood or somewhere similar. I find running around a track to be hell, but now that I run on the road I can run forever.
SOOOO important. Running and not seeing new scenery, I find myself getting dog tired before I even finish a mile.
Went and ran ~2 miles today and unfortunately I cannot find out the exact distance since Google Earth doesnt zoom in far enough to find out. I ran for 19:12 total and I felt VERY good afterwards and found myself asking if the others wanted to take another lap. This puts me at 29.9 miles since I first began, woot!
-Matt
_________________________
2016 4Runner Trail Edition | 2000 Honda S2000
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#2966527 - 08/29/08 11:37 AM
Re: Running/Cardio Thread
[Re: 2000CheetahStud]
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mrbeefhead
mrbeefhead
Unregistered
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Congrats man, thats awesome. Id be 100% stoked to have seen those results!
Thanks man! As of today's weigh in (10 week mark) I am down to ~217 - lost 18lbs since I started! And the new pants I bought already feel looser!!
How long should I wait to add distance, and how much distance should I add?
-Matt
I've read that a good rule of thumb is no more than a 10% increase in distance (or time) per week. That seems like it only really applies to when you're running around 5miles at a time or more though.
The book I've been following had an approach that went like this for the runs (it started with about 3 weeks of walking fast):
Run 5 minutes, walk 5 minutes, repeat two times - 3x a week
Run 10 minutes, walk 5 minutes, repeat once - 3x a week
Run 15 minutes, walk 5 minutes, repeat once - 3x a week
Run 20 minutes, walk 5 minutes, repeat once - 3x a week
Run 25 minutes, walk 5 minutes (no repeat) - 4x a week
Run 30 minutes, walk 5 minutes (no repeat) - 4x a week
Then it switches to where you're in a mode like this:
Monday: run 3 miles
Wednesday: run 4 miles
Thursday: run 3 miles
Saturday: run 5 miles
and as you go week to week the distances increase slowly - always with a longer run on Saturdays.
At that point then you start to increase your overall weekly mileage.
I started this whole thing out 10 weeks ago and could not run for 5 minutes straight. last night I ran for 3 MILES!! I know it sounds like not that much, but for me it's huge. And I feel like this is part of my routine now whereas before I always felt obligated to exercise. Now I get bummed out if I have to miss a run!
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#2968728 - 08/30/08 09:14 AM
Re: Running/Cardio Thread
[Re: 2000CheetahStud]
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A S D
Sr Member
Registered: 01/07/02
Posts: 1060
Loc: WV
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Just got back home from running my first 5k in an actual race. I finished 43rd overall out of maybe 500 and 2nd in my age group. I got a nice little paper weight/trophy thing. I finished in 22.21. I really finished like 4th in my age group but two people finished in the top 10 so they were given cash prizes instead of the trophy. Im really happy overall, I think I could have went a little faster, but oh well. My pace for the race was like 7.12 a mile.
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#2970357 - 08/31/08 10:51 AM
Re: Running/Cardio Thread
[Re: A S D]
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mrbeefhead
mrbeefhead
Unregistered
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Just got back home from running my first 5k in an actual race. I finished 43rd overall out of maybe 500 and 2nd in my age group.
That's awesome! Just finishing a race is an accomplishment in my book - and to finish that high in the pack is really great!
My first race is coming up October 19th. I don't really have a time goal in mind, I just want to finish! I've been running solo this whole time so it'll be interesting to see if I'm motivated to move any faster when I'm running in a group.
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#2970432 - 08/31/08 11:19 AM
Re: Running/Cardio Thread
[Re: 2000CheetahStud]
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volty
Post Master Jr
Registered: 10/13/02
Posts: 1661
Loc: New York
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If you ever want to plan a run and know how far you'll be going, or look afterwards, try http://www.walkjogrun.net . It lets you plan out a run and stuff.
If you're into cycling like I am, the best one I've found so far is http://www.mapmyride.com . Same thing as above, but caters a bit more to bikes (does elevation and stuff). The only problem is to get directions, you have to pay money, so I just write the directions on my forearm with a pen lol ghetto.
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#2976014 - 09/02/08 03:57 PM
Re: Running/Cardio Thread
[Re: 2000CheetahStud]
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A S D
Sr Member
Registered: 01/07/02
Posts: 1060
Loc: WV
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I think I ran for a few weeks before I went for 5 miles, but I was also in pretty good shape from other things. If you feel like you could be doing more, you should do it. If you aren't loosing the lbs like you would like pick up the distance. Also maybe on the day you are taking off go out and work on some sprints, maybe sprint 100 meters, walk 50, sprint 100, etc. IIRC high intensity runs, like sprinting, burn more calories than only running.
If you still want those days off run in intervals. During your regular run pick up the pace to about 75-85 percent for a quarter mile then back down to regular pace. That should burn more calories than just running, and it will also help with your conditioning and being able in increase the mileage.
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#2978486 - 09/03/08 09:17 AM
Re: Running/Cardio Thread
[Re: 2000CheetahStud]
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mrbeefhead
mrbeefhead
Unregistered
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Im not losing weight as I had hoped, and Im eating MUCH better than I was. Whats the dealio?
-Matt
Just don't get discouraged. You should not be doing any better than around 1-2lb loss of weight per week ON AVERAGE. I have weeks where according to my scale I've only lost half a pound, then the next week I'll lose 3. If you're doing it right you're not going to always see a constant loss of weight week to week.
You have to figure that in order to lose 1 lb of fat you need to cut your weekly caloric intake by about 3500 calories. So, if you normally eat a 2000 calorie per day diet, you'll need to trim down to about 1500 calories per day to lose that pound in a week. Trimming 500 calories can be most easily done by diet, but you can also help by adding more aerobic exercises. If you're not down with just running try jumping rope, or like someone mentioned try sprinting or other movement exercises that keep your heart rate up.
and also don't get discouraged that running 15 minutes straight makes you winded and exhausted. When I first started out getting into this exercise thing I couldn't run 3 minutes without feeling like I had to puke. 10 weeks later and I'm running 30 minutes straight! It just takes time.
think of it this way. Since I graduated high school I've put on 30lbs. I put that weight on over the course of about 13 years. That's a long, slow gain. It's foolish to think you can reverse that in just a matter of a couple of weeks (healthily) - that's a recipe for failure. It's going to take a while, but the results are going to be so rewarding that you'll look back at the time you spent getting into better shape and realize it's totally worth while.
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#2981902 - 09/03/08 11:33 PM
Re: Running/Cardio Thread
[Re: 2000CheetahStud]
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LookIt'sRob
Post Master Sr
Registered: 08/14/08
Posts: 3735
Loc: *S*O*C*A*L*
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How long were you guys running before you ran everyday for 3-5 miles per run? I still run ~every other day, for not even two miles and feel like I should be doing more. Im not losing weight as I had hoped, and Im eating MUCH better than I was. Whats the dealio?
-Matt
Just to give you an idea, I started running/lifting in May. Thats 4 months ago.
At the time, I was barely able to finish running a mile without feeling like dying. Fast forward to today, I'm running 4-5 miles, 5 days a week. Just get some good music in your ipod, blast it up and run, before you know it time will fly. I find that not being able to hear my footsteps (by blasting up the music in my ipod loud) helps a lot, I don't know why, just a mental thing.
_________________________
"Why do you try to shit on any and everything posted in CSi? You're a sane yet still annoying version of DM" -Jumpshot to Johnso26
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#2984168 - 09/04/08 03:18 PM
Re: Running/Cardio Thread
[Re: 2000CheetahStud]
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mrbeefhead
mrbeefhead
Unregistered
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Matt - for right now you probably should'nt focus on improving time over distance, because if you run 3 miles but it takes you 35 minutes you'll be bummed out and miss the great fact that you RAN 3 MILES!!
setting time goals right now isn't such a great idea. just keep increasing the distance, and when you can comfortably run 5 miles straight without a break then work on increasing your speed.
don't set yourself up to be let down - it's a huge demotivator
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#2986608 - 09/05/08 08:55 AM
Re: Running/Cardio Thread
[Re: ]
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A S D
Sr Member
Registered: 01/07/02
Posts: 1060
Loc: WV
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Just finished running 5 miles in 39 minutes on a pretty hilly route. I was pretty much dead after I finished. Good thing I am taking tomorrow and sunday off
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#2993427 - 09/07/08 10:46 PM
Re: Running/Cardio Thread
[Re: 2000CheetahStud]
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240sx805
Post Master Supreme
Registered: 12/11/01
Posts: 61595
Loc: CA
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i ran for an hour today!  had to be like 5-6 miles
i havent ran in forever and i have been swimming at the beach in between bodyboarding. i ran like it was nothing. i wasnt going a haul ass pace or anything but i kept moving no problem
i was impressed, and then late for work 
i usually do my 3 mile in 23:30, not bad for a 6 foot 225lbs guy.
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