Oh snap. Longest run yet (since recovery). I started off at 5 mph and increased 0.1 mph each minute. The first ten minutes (6.0 mph) went fine. I was around 145-155 bpm heart rate. Then coming up on 15 minutes my heart rate was climbing and fatigue was kicking in. I struggled to keep form, and I turned off my metronome (stopped caring about cadence!). I was at 1.75 miles at 17:30. I walked until 20:00 and then ran that last quarter mile (1 lap on a track) at 7.5 mph (8 min/mile pace) solid. I did a little core afterwards and said screw it: stretched in the sauna. I'm beat, and looking forward to a long day tomorrow that may end with a cycling class, if I have the energy. We'll see. Going to the gym, regardless.
417 + 2 = 419 miles
PT: 33.5 miles
Congrats bryangoodrich
419 + 3.25 = 422.25
Pt: 119.5
422.25 + 3.25 = 425.5
pt: 122.75
That 2 mile run was good. My thighs are killing me! I need to give more attention to my hip flexors, though. Especially stretching them. Today was good. Did a quick warmup, a HIIT routine (40/15 splits; 12 rounds), and then did a little swimming. I'm exhausted! Today's HIIT routine? I had the floor, the mat, a step with 4 risers, and a 40 lbs barbell. Oh, and two medium sized balance balls
1. Burpees (always a good way to start!)
2. Push ups with hand on each balance ball (hard! More stability than reps)
3. Step ups (step up with one leg, raise on heel, driving knee up high using arm swing like you're dashing into a sprint)
4. Good mornings (standing back extension; straight-leg deadlift)
5. Lateral movements (side step across the room and back)
6. Cross-over situps
7. Dive Bombers
8. Squat jumps (jump onto step then jump down)
9. Overhead squat (hold bar overhead while squating)
10. Mountain climbers
11. Lateral movements (again; I was ready to die!!)
12. Leg raises (couldn't do it all the way, so sometimes I just held my legs off the ground).
This was a hard routine but nothing seemed too hard to tweak my back like last time (those one-arm snatches did it for me). I like doing this stuff. It's quick and you definitely feel it. You can really mix it up in a lot of ways. I try to mix up each routine at a different station, but there's nothing stopping me from doing more things around the room (e.g., run around the room) or doing consecutive floor routines (e.g., dive bombers after burpees).
425.5 + 0.5 = 426 miles
PT: 34 miles
426 + 3 = 429 miles
Pt: 11
"If you torture the data long enough it will eventually confess."
-Ronald Harry Coase -
Sorry to hear about the injury...hope your back up and running again!Originally Posted by halfnormal
My workouts are nothing special. I am running barefoot or in five fingers at long slow paces staying in my aerobic heart rate range. The goal is to lower my times while staying in the aerobic HR zone. I have no idea how good that is or not I just read the article I linked by former iron man winner about him running the same speeds in his aerobic zone and I read some stuff by Phil Maffetone about it and decided to give it a shot. I have a heart condition so I cannot do many exercises so the aerobic zone made sense for me. I used to swim and bike as well and am going to work that back into the rotation.
It's brutally slow and very hot here so I mostly do it on a treadmill watching lectures so I really don't notice I'm running and get to learn! If anyone has advice that'd be great.
429 + 3.25 = 432.25
Pt: 126
432.25 + 3.25 = 435.5
129.25
435.5 + 5 = 440.5
pt: 27 + 5 = 32
In God we trust. All others must bring data.
~W. Edwards Deming
And here I planned on only doing a mile since my right knee is still a little swollen from the box (plyometric) jumps I did in my last HIIT routine. Also, I haven't eaten anything in several hours, so I'm starving! That limited my weight training, though. I actually felt okay for the first mile. I had to stay focused the 2nd half, and really stay mentally strong to finish the last 5 minutes. It was 6.0 mph from start to finish (no warm up). I am impressed with it. Solid consistent run, and I don't feel too bad.
440.5 + 2 = 442.5 miles
PT: 36 miles
Don't be afraid to step up your training and do some intervals or something. A good high intensity work out once a week will make a big difference if you want to lower your times. When I trained for a marathon, our class would do one (really) long and slow run and one high intensity (interval training) run a week. We did our own thing outside of that. It was the speed training that really helped me progress and be able to handle fatigue a lot better, because that's what that sort of training prepares you for. You're not really going to build your tolerance to that sort of fatigue if you don't face it, and your muscles aren't going to be pushed that extra mile to work at a higher intensity (but at an aerobic level) if you don't train to work at that intensity under fatigue. Make sense? I'm not saying you have to get crazy, but have fun with it. There's fartlek training, which is basically random "run really hard for some amount of time/distance at whatever moments you feel like it" while keeping a steady pace in between. Or you can be structured (I'm more this route unless I'm out on a trail with random points in the distance to cue my fartlek intervals) and try something like one lap fast one lap easy (on a track), then next week do two laps fast and two laps easy. Then two laps fast and one lap easy. And so on. The key is have fun.
hedgie (07-04-2012)
Good point. I didn't catch that part! Yeah, take it easy lol
pt442.5 +3 = 445.5
pt: 132
Thanks bryangoodrich ill look into what I can and can't do in was hoping to drop my aerobic pace then add anaerobic training f I am allowed.
Last edited by hedgie; 07-10-2012 at 12:39 PM.
Nice to see mileage of the club.
I am suffering jaundice now. It started with a viral fever around three weeks before. After a terrible(I was unable to eat for few days) week it is identified as Hep A and dengue. Now my health is improving. I hope after two weeks I could start my jogging.
Ouch vinux. That sucks! Get well soon.
My knee started hurting, so I stopped at 15 min instead of the 20 min I was hoping to hit. Was doing well until about 11 minutes in before fatigue started hitting me and my cadence started dropping. A good measure is to count one-foot counts for 30 seconds and multiply by 4. I want 170-180 bpm, so I should have 42-45 one-foot steps in 30 seconds. If I want to be very general I can count 15 seconds and I'd need about 22-22 steps. I'll try to do another 15 minute run tomorrow or Saturday.
445.5 + 1.5 = 447 miles
PT: 37.5 miles
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