Travel Health and Fitness - The OMNI Exercise Blog...

I did weights yesterday including up to 330 pounds on the deads. I felt good, no issues.

I did weights yesterday including up to 330 pounds on the deads. I felt good, no issues.

Damn.

That's impressive.

That is impressive. So is all that damn running. ;)

I did an hour with weights Monday morning

20 minutes on tai chi forms and 30 minutes on a treadmill Tuesday

Today my legs were tired, so I only managed 3 miles in 25:09 or 8:19 pace. A maintenance run, so to speak. I'll do some situps, pushups and stretching too.

Today I did 4.9 miles and felt pretty good (although my lunch was giving my cramps towards the end). Finished in a healthy 37:50 or 7:43 pace. 796 calories burned in the effort.

Now I think sushi is in order for dinner.

Decent lift last night....finished up with some crab dips, pushups and crunches.

Really dragging today....not looking forward to my run. Maybe I'll grab a quick nap before I go.

Decent lift last night....finished up with some crab dips, pushups and crunches.

Really dragging today....not looking forward to my run. Maybe I'll grab a quick nap before I go.

Isn't it interesting how we feel can differ so much day to day. Without changing anything, one day I can go out on a 5 mile run and feel great and then another day like complete crap.

Same thing kind of goes with day to day activities; one day you can be dragging, the next no problem.

Our bodies are weird.

Arg. Yesterday all I could manage was 90 minutes of disassmbling a large wooden packing crate with a marble tabletop in it. All tied up with heavy rope and about a billion frigging nails in it. I didnt see that on the exercise chart ;)

Today did an hour of mixed weights/cardio (mostly weights) with my personal trainer at 6 AM. This evening did 30 minutes of tai chi chuan forms and 40 minutes on a treadmill. Im one tired out of shape old fart.

But time to string the guitar!!

Arg. Yesterday all I could manage was 90 minutes of disassmbling a large wooden packing crate with a marble tabletop in it. All tied up with heavy rope and about a billion frigging nails in it. I didnt see that on the exercise chart ;)

Today did an hour of mixed weights/cardio (mostly weights) with my personal trainer at 6 AM. This evening did 30 minutes of tai chi chuan forms and 40 minutes on a treadmill. Im one tired out of shape old fart.

But time to string the guitar!!

I don't want to be the OMNI Exercise blog cheerleader, but that sounds like a pretty damn good day of exercising to me!

I took last night off....just too tired to get out and run.

If I get on the 12:30 standby flight then I'll get my 4 miler in this afternoon.

I don't want to be the OMNI Exercise blog cheerleader, but that sounds like a pretty damn good day of exercising to me!


Thanks for the cheerleading!!! Every bit helps.

Did 30 minutes of tai chi chuan forms and 40 minutes on the treadmill today. This is a recent increase (a dramatic one in fact). Now I need to keep it up. It is partly due to the fact that I do feel like Im getting more energy now that Im doing the tai chi chaun. Even though right when Im done with it Im pretty wrecked.

I thought I had to do a 11 miler today as I ramp up towards 13 on the day of the race, but I miscalculated and actually have another week in there, so I decided to run another 10 today to keep building my base. Plus, I was out drinking last night so didn't feel tremendously great this morning :).

Ended up doing 10 miles on the nose, in 1:19:23 or 7:56 pace.. 1484 calories burned which were quickly replaced with a steak burrito.

Any races or other fun exercise activities planned for this weekend?

Ended up doing 10 miles on the nose, in 1:19:23 or 7:56 pace.. 1484 calories burned

You are an ANIMAL!!!

I did some speed work Friday (run hard 1 minute, jog 2 minutes x 10). I was at about a 6:30 pace for my fast and a 10 min pace for my recovery. Its been so long since I've done speed work that my obliques are sore today :eek:

Good weight session this morning (1:15 of hitting it hard).

Looking forward to my 8 miler Sunday (Only 8.....NICE).

I am recovering from a sore right foot. Haven't done a good run in a few days.

I did an upper body workout today, though. Did 25 dips, a PR for me, at bodyweight. I will have to start adding some weight to the dips now...

Trying to time a run in AC for tomorrow.. it all depends on two things.. does my flight arrive on time.. and do I remember to keep my clothes in my carry on

I had a 60 minute tai chi class today. Im doing it as private lessons. I thought I was going to pass out but I made it.

Man, everybody here is a running machine. I can't run for sh!t without my lower back hurting. I get a mile at most. I've started to step up my lifting and cycling game however. Down to weighing 167, benching 225 3 sets of 10 then 100lb dumbbells 3x10 (time to up the weight I know) and riding 40 miles no problems. 315 here I come. If only I could quit consuming 2 pizzas, 2 dozen wings and a case of beer every weekend I'd be okay. Peer pressure sucks. But, drinking does make one cool, and I need to meet some girls.

Man, everybody here is a running machine. I can't run for sh!t without my lower back hurting. I get a mile at most.

That's where I was. But I discovered two things that make it possible for me. One is running barefoot. The other is (and this is a key) holding my abs up so my pelvis is level and there is less curve in my lower back.

Crunches don't really change anything. You have to actually hold your abs up when you run. This takes the stress off your back. It is a key to avoiding back trouble, period.



I've started to step up my lifting and cycling game however. Down to weighing 167, benching 225 3 sets of 10 then 100lb dumbbells 3x10 (time to up the weight I know) and riding 40 miles no problems. 315 here I come. If only I could quit consuming 2 pizzas, 2 dozen wings and a case of beer every weekend I'd be okay. Peer pressure sucks. But, drinking does make one cool, and I need to meet some girls.

That's great lifting, chuckd. Now what are you doing as far as strength building for the rest of your body? Benching only works upper body. And what about a "pulling" exercise to balance out the benching?

That's where I was. But I discovered two things that make it possible for me. One is running barefoot. The other is (and this is a key) holding my abs up so my pelvis is level and there is less curve in my lower back.

Crunches don't really change anything. You have to actually hold your abs up when you run. This takes the stress off your back. It is a key to avoiding back trouble, period.




That's great lifting, chuckd. Now what are you doing as far as strength building for the rest of your body? Benching only works upper body. And what about a "pulling" exercise to balance out the benching?

I do the barefoot running as well. I went to a local running shop and tried on some sauconys; very comfortable. But I had ridden my bike out there so no way to buy them. For the other aspects of working out, I pretty much make use of every machine, then do a freeweight version of that exercise if applicable. I do back stuff before benching, as I've found that doing so gets me loose and warmed up. The amount of leg stuff done and when I do it depends on my riding plans. I only mentioned the benching because I separated my shoulder last year and at one point was down to lifting 90lbs. Getting back to a respectable weight has been a goal of mine.

that's amazing, chuck, that you are benching those kind of impressive poundages and you had the shoulder injury so recently. ^ ^

The back thing I mentioned is the key to running without back pain. I learned of it from Dr. Jolie Bookspan who has a great site www.drbookspan.com with articles that are well worth reading.

Awesome lifting numbers Chuck!!!

I got 8.5 miles in today....super nice run. Seriously picked up the pace for the last 2 miles (well fast for me anyways!).

I'm sore from yesterdays lift (I'm lifting 2 times/week doing 2 sets of 20 for each muscle while training for this marathon....the highlights being 200x20 on bench and some serious brain crushers)

If I get out of class in time tomorrow I'm going to go buy some shoes and try that running stuff. It's still getting dark too early most days for me to ride but running I think will be okay. I've been running on the treadmill since that's easier on the knees. A problem Ihave is that if I exert myself running then my right shoulder, in a very narrow area, hurts. Nothing tissure or bone related, and it's been going on since high school. I think it may ischemia related to inadequate perfusion, but I can't think why it would be my shoulder. If I rest it goes away. Anyone else get this?

Just curious, chuckd why do you think it's hypoxia related?

speaking of pains, I keep getting a pain in the outer right edge of my foot.

An acquaintance suggested doing exercises picking up golf balls and such with my feet and massaging them with the golf ball and I am trying that. It may take awhile to work but I will keep at it. Also I soaked my foot in cold water when I got back from a run today.

The right foot lands differently from the left. I will keep working at it.

Took yesterday off. 60 minutes with my PT today at 6 AM (gack@#@#$)

Two rest days for me. I had to get up at 4am today for travel and just got home at 11pm (day trip), so no running (needless to say). Will do 5-6 tomorrow.

I did a measely 3 miles on the treadmill, plus chest and tri's. Mondays when I arrive in SAN late Sunday are tough. I've only got one night this week to work out. I'm teaching classes tomorrow and Wednesday, and back to DEN Thurs am.

I did a measely 3 miles on the treadmill, plus chest and tri's. Mondays when I arrive in SAN late Sunday are tough. I've only got one night this week to work out. I'm teaching classes tomorrow and Wednesday, and back to DEN Thurs am.

Very similar to me. I live in BOS, work in DCA. Travel days definitely make getting runs in difficult.

5.13 miles for me today in really windy weather here in Boston. Ran into the wind the first 2.5 miles and with a tailwind the last 2.5. This worked well as it forced me to slow down a bit at the beginning. Total time was 40:20 or 7:51/mile pace with 744 calories burned.

Totals for last week (1/29 - 2/4) was 23.15 miles, 3:02:31 total time, 7:52/mile average pace and 3522 calories burned (probably got it all back during the Super Bowl - heh).

First time to the gym in months for me. I'm just coming back from hip replacement surgery. Spent 15 minutes on an exercycle and the same on the treadmill, both at relatively low degree of difficulty. However, I kept my heartbeat at a relatively good rate of 125-130 beats.

Another 60 minutes at the gym with my PT today. Normally I go a few days apart but Im heading to DC tomorrow until Friday and then Marco Island for the weekend so I needed to get it in today.

Surprising to me, even though I lifted yesterday it was a great workout. Focused on upper body which we have been going easy on due to a shoulder/neck pull. Did my top weight but with more repetitions on almost everything and did a new top weight on one exercise.

Today was a speed workout at the track. Instead of doing 400s like I did last time, I tried doing 800s. Talk about a horse of a different color. 800s are a half-mile and they really kicked my .... Anyway, I ended up doing 4 repeats of 800's, aiming for a time of about 3:30 each (they say you should be able to run Yasso's at the pace of your marathon pace - 3:30 is very very generous, but it's a good goal to shoot for). Here are my repeats:

1st: 3:27
2nd: 3:34
3rd: 3:33
4th: 3:44

Obviously the last one was a bit tough. I jogged for recovery after the first 2 and after the third I walked because I was pretty wiped.

Total workout stats (a bit skewed because of the jogging and walking for recovery) are 5.53 miles (it's about a 1.2 miles to the track), in 45:05 or 8:08 pace. Total calories 881. Looks like my fastest pace at any point was 5:04 when I was sprinting at the end of one of the 800s.

Tomorrow will probably be cross training.. maybe a couple miles to warm up and then the gym or situps and stuff.

The tread slipped all the way to page three :eek:


I did 4 moderate miles on Tuesday and a decent circuit lift last night.

Took Monday off.

4-5 miles tonight, lift Friday evening, 5k race on Sat, then the 17miler :eek: :eek: on Sunday is the plan.

Taking today off as I woke up with a cold. Blah.

Will do 5-6 tomorrow assuming I feel a bit better.

physical issues today.

I ran 1/2 mile and still have foot soreness on the outside part of my right foot. I am going to work intensively on little toe exercises.

And I had to stop weightlifting today after some deadlifts as my right knee was acting up.

physical issues today.

I ran 1/2 mile and still have foot soreness on the outside part of my right foot. I am going to work intensively on little toe exercises.

And I had to stop weightlifting today after some deadlifts as my right knee was acting up.

Too much too fast (speed/distance/weight/reps)? Too little rest?

Injury has always been the big worry for me.

Too much too fast (speed/distance/weight/reps)? Too little rest?

Injury has always been the big worry for me.

It could be too much too fast. I started running in August 2005.

I think it isn't injury though. It's physical issues that need to be dealt with. Nothing permanent or medically significant, in other words.

For my feet, I have been told by reliable authority that I have to get my toes more involved, especially my little toe. (I may be pushing off with my toes, which is wrong, too, so I have to make sure my form doesn't involve pushing off with the toes. I have to pick up my feet. I think I am doing that but I may not be doing it enough.)

There are strong attachments to the little toe. I have flat feet and I have changed my landing to land more on the outside of my foot (remember I run barefoot). This is all a lot of change for my body and right now, I think the tendon and muscle that connect from the calf down to the right foot is getting inflammation. It perhaps is handling too much too fast, as you say.

I have been told that if I exercise the toes that this will all strenghten. i have found some trigger points on my feet. I am working on it. I won't push it. I don't want a bone spur which can result if you keep running on something like this that is inflamed.

As for the knee, I think this is something that I am still figuring our, having to do with uneven pelvis between right and left side. The right side is "longer" than the left. I think that stretching can resolve this but I haven't gotten the right routine yet. The chiropractor takes care of this but I don't want to depend upon a third party. I will go Saturday and he is pretty smart about this stuff and he will help me, although not the foot which he can't do much about.

Uhh, I'm still sick. Full blown sore throat now. Sigh.

I'll take another day off so hopefully I'll be back for my long run this weekend. Might be a blessing in disguise as my legs I'm sure could use the rest.

I did speed work last night. Same 1 min run 2 min jog. I picked up the pace very slightly from last time and was able to do 1 more "set". 4 Miles total. Time will tell if I'm going to be as sore from this this week as I was last week.

Even though I'm sick, I refuse to take three days off, so I went out today for a 5 miler. Ended up running an extremely brisk 7:24 pace somehow (don't ask how I pulled that one off, I guess I just wanted to get home quickly). Time was 38:21, 5.18 miles and 701 calories burned.

N'oreaster coming in tonight, tomorrow's LSD should be interesting.

Good lift last night.

5k race this morning....it was COLD out.

I took 6th place (only 35 runners). 25:4x not too bad for me....I'd have liked to come in under 24 but not bad for my first 5k in a year.

Good lift last night.

5k race this morning....it was COLD out.

I took 6th place (only 35 runners). 25:4x not too bad for me....I'd have liked to come in under 24 but not bad for my first 5k in a year.

6th place.. very solid.

Just curious, chuckd why do you think it's hypoxia related?
Not entirely sure. I've never checked for pallor or bluish tint so I don't know. I simply have no other explanation and this is just a guess. My r subclavian artery might suck. Something does.

Not entirely sure. I've never checked for pallor or bluish tint so I don't know. I simply have no other explanation and this is just a guess. My r subclavian artery might suck. Something does.

where exactly does it hurt on your shoulder? And when does the pain set in? I think I might have an idea or two...

I got over a nasty post-workout headache that I would get one or two days after weightlifting. It happened time and time again over several years. Nobody knew what it was and nobody could help me. I tried:

chiropractic

trigger point therapy

rolfing

massage therapy

acupuncture

ART

a neurologist (hey, a last resort, okay?)

I have *finally* figured it out and haven't had the headaches for awhile.

These things take persistence. Your intuition may be correct but it probably isn't really. But give details...

I've had a rough few days. Sick as a dog this weekend (really bad cold, sore throat, etc.). Couple that with the blizzard on Sunday and no long run was done. Mondays are terrible for me (travel/work all day), so I didn't get to run today either.

I think I'll be able to get in some treadmill work at the hotel gym tomorrow morning before my day and then maybe a long run on Wednesday. It's been tough though - I hate being sick, it really sucks.

I passed on my long run Sunday (Slept like 12 hours and just didn't have the energy). Not sick just tired.....needed a day off.

I was going to do it tonight after work but UAL lost my luggage.....still waiting for it. :mad: :mad:

I've had a rough few days. Sick as a dog this weekend (really bad cold, sore throat, etc.). Couple that with the blizzard on Sunday and no long run was done. Mondays are terrible for me (travel/work all day), so I didn't get to run today either.

I think I'll be able to get in some treadmill work at the hotel gym tomorrow morning before my day and then maybe a long run on Wednesday. It's been tough though - I hate being sick, it really sucks.

yeah, well, take it easy when you are sick. IMHO, it doesn't pay to exercise if I am feeling cr*ppy.

yeah, well, take it easy when you are sick. IMHO, it doesn't pay to exercise if I am feeling cr*ppy.

I think you're right. Normally I would welcome the rest, but given that I have a half-marathon in 2 weeks, the timing isn't great.

I'll be in LA next weekend, so at least I can get a nice long run in on the beach there!

I've got four days in SAN this week, but tonight I had a manager's meeting and have to finish a presentation for tomorrow. Wednesday I'm teaching a class. One of the other days I've got to fix my mom's toilet. :( I think I'll have to take a middle of a day session.

Haven't updated here in a while, so here's my last week:

Tuesday - Seattle - hilly 8.4 miler in very pleasant weather. Good solid hill run.

Wednesday - Seattle - still great weather, broke out shorts of all things, nice fast 5.7 miler in Alki Beach. Flat, nice surface - great place for an evening run, great view across the water of downtown Seattle.

Friday - back in KC - butt-cold. A nasty little 4-miler around my neighborhood. Sh*tty run. Just wanted to go back to bed.

Sunday - 18 degrees, but sunny and no wind. Got in 10.2 miles in 1 hour 25 minutes. Finished it very fast - felt great about this run.

Tonight - 6.3 miles, 53 minutes. Temperature was 22 this morning, but 60 by the time I ran tonight. Back in shorts. Tomorrow and Wed are supposed to be nice, Thursday is cold and sleety, weekend will have low temps in the single digits. Moral of the story: February is screwy. Morel of the story: mmmmm, mushrooms.... ;)

Still feel like garbage this morning, but was able to get a 3 mile "maintenance run" in on the hotel treadmill. This is one of the worst colds I've had in a long time. It just does not want to give. Blah.

Still feel like garbage this morning, but was able to get a 3 mile "maintenance run" in on the hotel treadmill. This is one of the worst colds I've had in a long time. It just does not want to give. Blah.

What I do is take massive amounts of vitamin C. I buy calcium ascorbate powder in 3 pound containers and dissolve a teaspoon or so in a glass of water. I do this over the day and I may consume 40g of 50g (there are 4g in a teaspoon typically) and this can kill a cold pretty well. People who say this doesn't work haven't taken enough.

If you get really bad diarrhea (doesn't last very long) you have taken a dose beyond "bowel tolerance", but this is difficult to do if you are sick. You can take a teaspoon or two every hour during the day. Calcium ascorbate is not acidic and doesn't bother my stomach.

What I do is take massive amounts of vitamin C. I buy calcium ascorbate powder in 3 pound containers and dissolve a teaspoon or so in a glass of water. I do this over the day and I may consume 40g of 50g (there are 4g in a teaspoon typically) and this can kill a cold pretty well. People who say this doesn't work haven't taken enough.

If you get really bad diarrhea (doesn't last very long) you have taken a dose beyond "bowel tolerance", but this is difficult to do if you are sick. You can take a teaspoon or two every hour during the day. Calcium ascorbate is not acidic and doesn't bother my stomach.

I've been taking "Emergen-C", a couple packets a day, but I doubt that's enough Vitamin C (at least on the scale you're talking about). Maybe I'll give it a shot. I think I'm in the waning days of this thing (symptoms have moved from sore throat to more of a phlegmy congested feeling, so it's definitely going through its course of events).

I've been taking "Emergen-C", a couple packets a day, but I doubt that's enough Vitamin C (at least on the scale you're talking about). Maybe I'll give it a shot. I think I'm in the waning days of this thing (symptoms have moved from sore throat to more of a phlegmy congested feeling, so it's definitely going through its course of events).

Unfortunately, in my experience, when the drippy mucus stops flowing and is replaced with "the congested feeling", it means that a secondary bacterial infection is brewing :(

Unfortunately, in my experience, when the drippy mucus stops flowing and is replaced with "the congested feeling", it means that a secondary bacterial infection is brewing :(

I still got drippy mucus. The congested part is mostly from the flight I had yesterday. My right ear was stopped up the better part of the day because of that stupid thing. Damn work commitments. :)

I do think I'm getting better. What's the normal course of a cold? I got a bad sore throat on Friday and by about Sunday was full blown cold. Now it's Tuesday and I feel like I'm getting better. Hopefully by the end of the week all will be good?

I still got drippy mucus. The congested part is mostly from the flight I had yesterday. My right ear was stopped up the better part of the day because of that stupid thing. Damn work commitments. :)

I do think I'm getting better. What's the normal course of a cold? I got a bad sore throat on Friday and by about Sunday was full blown cold. Now it's Tuesday and I feel like I'm getting better. Hopefully by the end of the week all will be good?

well, as they say, a full week if you do nothing, but only seven days if you are aggressive about it :D

I feel much better today (got a humidifier yesterday!), but I'm still not going to run again until I feel much better. With 2 weeks to go before my half marathon I don't want to screw myself by making my condition worse. My goal is to do a long run this weekend (assuming I'm healthy), when I'm in LA. Normal schedule next week.

Well, after about a full week off (minus that one day I did 3 miles on the hotel treadmill) due to my cold illness, I was ready to run again. Scheduled was a 12 miler in my half marathon training program I've been loosely following. We're in Santa Monica, CA for a little weekend getaway, so I decided to go for it, along the beach.

I started out pretty well, at my normal 8ish pace, but realize after about 5 miles that I would have to slow it down a bit. Probably a combination of taking the week off, the cold sapping my energy and not being used to running in 60 degree sunny, beautiful weather.

I ran along the beach through Santa Monica, Venice Beach, Manhattan Beach, etc.; it was quite nice. The time was slower than I usually do, but I think the run served it's purpose.

Oh, and I miscalculated and only really did 11.15 miles. Oh well.

Finished 11.15 miles in 1:32:45 or 8:19 pace. Total of 1818 calories burned.

For the race on Sunday I'm going to shoot for 8:00 pace so I finish under 1:45. We'll see how it goes!

Did 10 miles slow this morning at our usual Sunday Morning Run. About 10 degrees out, so I was layered pretty good. Didn't wear the Garmin...too bundled up for that...ran at about a 9:15 pace. The two guys who I usually run mid-8's with both wussed because of the cold, so I ran with a slightly slower pack. Good to get miles in at any pace....it is butt freakin cold out.

I started some new routines.

One is to help build the arch in my foot.

Another is a more complete dynamic stretching routine. It took an hour today and I hope to streamline it to 20 minutes per day.

And I lifted for the first time in 10 days. Hit 325 on the deadlift and it all went very well.

It felt good to get physical again.

Did 10 miles slow this morning at our usual Sunday Morning Run. About 10 degrees out, so I was layered pretty good. Didn't wear the Garmin...too bundled up for that...ran at about a 9:15 pace. The two guys who I usually run mid-8's with both wussed because of the cold, so I ran with a slightly slower pack. Good to get miles in at any pace....it is butt freakin cold out.When I first read this, I though it was annerj; that was the temp here in DEN as well.

I think I'm going to stick to running for awhile. I've lost five pounds, and the only difference has been running instead of other cardio.

When I first read this, I though it was annerj; that was the temp here in DEN as well.

I think I'm going to stick to running for awhile. I've lost five pounds, and the only difference has been running instead of other cardio.

Thankfully, warmer weather is only a couple of days away. Back into the 40's by Tuesday - maybe 50 by midweek. You should bring your running gear to KC - I PM'ed you about a Wednesday Night Run opportunity, plus if you're in OP you'll be near a pretty extensive trail system.

Last week:

Monday - DAY OFF!!
Tuesday - 6 miler slow
Wednesday - Weights
Thursday - DAY OFF!!
Friday - 4 miles (Speed work - resulting in seriously sore calves)
Saturday - Weights
Wunday - 10 Miler

Took 2 days off as I was just tired this week....getting caught up on sleep I guess. Training seems to be going ok so far. The 10 miler felt easy. 16-17 this Sunday.

annerj

I wasn't going to run today, but after a 5 hour flight from LAX to IAD, I felt like I needed to stretch the legs a little bit. So I lifted some weights in the hotel gym and did a 5k on the hotel treadmill (5k lake run for those of you that have been on those Star Track machines).

The machine says 3.12 miles, 24:02, 7:44 pace, 505 calories burned. I'll put them all back and more tonight when I eat a Chipotle burrito for dinner (can't get them in BOS). ^

Been off a week but back at it now. Did an hour with my PT this morning. Sore as hell after a week off. But it felt good to get up at 6:00 AM and get back at it, especially on a day off from work.

Today was pretty nice out so I went for a fast 5 miler along the Charles. Ended up doing 5.05 in 38:38 or 7:39 pace, which is pretty much exactly what I wanted to do. This Sunday for the half-marathon I'm aiming to do about 8:00's, so I'll slow it down by about 20 seconds a mile. I think that's reasonable, given how I felt today.

Total calories: 691.

What do you guys usually do the last week before a half?

Did an hour Tai chi lesson yesterday. I thought I was going to puke. Still sore today. Tough to be off a week and get back. Now I learn I need to push off from my forward foot to get more power, not the back one. Hell, that makes it a lot harder :(

Did an hour Tai chi lesson yesterday. I thought I was going to puke. Still sore today. Tough to be off a week and get back. Now I learn I need to push off from my forward foot to get more power, not the back one. Hell, that makes it a lot harder :(

why push off at all? :confused:

I pick up my feet rather than push off with them.

Monday's workout - Pizza at FlyerTalk dinner in SAN
Tuesday's workout - BBQ at Flyertalk dinner in MCI
Tonight I'm eating three carrots and a leaf of lettuce :p

Monday's workout - Pizza at FlyerTalk dinner in SAN
Tuesday's workout - BBQ at Flyertalk dinner in MCI
Tonight I'm eating three carrots and a leaf of lettuce :p

LOL, I know the feeling. :)

why push off at all? :confused:

I pick up my feet rather than push off with them.

Sorry for being unclear, more power in my hands :)

Sorry for being unclear, more power in my hands :)

this is a Tai Chi thing? Not a running thing?

this is a Tai Chi thing? Not a running thing?

Yep, although Im lifting weights tonight with my PT, I try to apply some of the balance and leverage things there too.

What do you guys usually do the last week before a half?

If I'm actually training to race the half, then my last week will include reduced mileage, but all of it pretty fast. 8 to 10 at goal pace plus 20 seconds or so, a track workout early in the week, maybe a tempo run on Wednesday (no more than 5 or 6), off Thurs, a stay-loose 3-miler on Fri, off Sat, race Sunday.

Basically, if I'm running a half, I want to be at the starting line feeling fast. Ready to pin my ears back and go. I think having the speedwork and tempo runs fresh in my mind helps that mindset.

If I'm just running a half for kicks, like I do some of the hot, hilly Kansas City ones, I don't alter much. I just try not to drink a bottle of wine the night before.

I wish this world had more half-marathons. I love that distance. You can go race hard, and not feel like you want to crawl into a hole and sleep for a week aftewards. :)

I wish this world had more half-marathons. I love that distance. You can go race hard, and not feel like you want to crawl into a hole and sleep for a week aftewards. :)

Good advice. I think I'm going to do a couple more runs this week at a fast pace in order to get into the "fast" mindset.

In my opinion the half marathon can be broken down in 3 different races:

The first 5 miles: Make sure all systems are go, ease into a nice race pace, make sure you're not going out too hard too quickly.

2nd 5 miles: Getting into the zone and getting ready for the final push. Here I'm focusing on making sure I can keep my pace and try to keep something left in the tank for the...

Last 3 miles: Push, push, push to the end!

You're right, it's a great distance. Three little mini-races and you're done :).

I've returned to running. Learning improved form. My right foot peroneal tendon is okay as long as I don't push off and am very careful to land lightly. I ran .75 miles yesterday and walked along the towpath in Great Falls barefoot for about 1/2 mile. It felt great to get back to running. No pain afterwards, really.

I am also doing arch-building exercises to help remedy my extremely flat feet.

Today was the Williamsburg half marathon. My goal was to use this as a kick-off to the running season, with another half in March (DC) and April (Nashville). Maybe a couple others after that as well.

Anyway, I wanted to run it in 1:45. After a few miles, I had a sense that I would not get there. The way they set this thing up is that there are no corrals or anything, just a big mass of people. I went to the run with some friends and decided to start with them, towards the back of the pack. Big mistake. The first mile was really slow (9:30) and the next few didn't help much. It took till about mile 4 or so before I was in a comfortable 8:00 pace. Combine that with the winds (20-30 mph) and I wasn't able to make the time up. Finish in 1:50 on the nose.

Oh well, only 5 minutes to shave off in the course of a month of training. I think I can do it :). I love the half marathon distance. Just long enough to be tired and a bit sore, but not too long so as to feel sick.

Forerunner 201 didn't fare too well on this race. I lost signal a number of times along the route, so it only thinks I ran 12.3 miles (I trust the USTF over the Forerunner :)). Anyway, total calories 1510. Solid.

My past week:

Monday: 7 miles flat, 8 minute pace.
Tuesday: 'que with Redbeard. :)
Wednesday: 6 hilly, high 8's
Thursday: Track workout. 6x800, 3 1/2 minutes per interval, with a warmup mile & cooldown mile.
Friday: Off (the speedwork wiped me out good)
Saturday: 2.5 miles with my daughter in a jogging stroller. Easy pace.
Sunday: 10 miles, rolling hills, 8.5 pace, a good run from start to finish.

This week is a travel week, so hoping to get 2 midweek runs in. Headed for Seattle again, where it's raining... :(

Last week:

Monday - 1 Hour Spin Class
Tuesday - Took the day off (Tavel and just tired)
Wed - Weights + 2.5 Mile jog
Thur - Speed work (4 miles)
Friday - Off
Saturday - 6 hours of serious snowmobiling (the weather and powder were amazing)
Sunday - 17 miles (BRUTAL 17.....my legs are seriously sore today).

Basically took last week off. Sunday I did some work with the horses, ground and riding. Last night I did 4 miles running in 45 minutes. Started my bench workout and my right shoulder got some pain so I backed off and did different exercises. I don't know what happened. I don't remember injuring anything. :confused:

Basically took last week off. Sunday I did some work with the horses, ground and riding. Last night I did 4 miles running in 45 minutes. Started my bench workout and my right shoulder got some pain so I backed off and did different exercises. I don't know what happened. I don't remember injuring anything. :confused:

have you investigated trigger points? I use a lacrosse ball against the wall and rub the affected areas. It gets rid of trigger points and restores me to my painfree norm :D

Today I did a nice and easy 5 miler, recovering from the race on Sunday. I was a bit tight at first, but loosened up nicely. It was really friggin' cold outside (like in the 20s). Kind of sucked.

Anyway, total distance of 5.01 miles, 39:58 total time and 7:58/mile average pace. According to Forerunner 201 I burned 778 calories.

I'd like to lose a couple lbs this month before my next half marathon at DC in March so I can run that puppy a bit faster!

Thursday - walked 70 minutes
Friday - flew on TED
Saturday - Tai chi lesson - 60 minutes
Sunday - rested (sore as hell from Tai chi)
Monday - 60 minutes mixed weights and cardio (mostly weights) with PT

Ran a bit yesterday. My right foot has been okay. I am working on running while picking up my feet and not pushing off.

Each day I am doing a one hour stretching and trigger point routine. Today I also did a complete lifting routine including deads this morning.

Today was a rest day for me. Tomorrow I'll probably do a somewhat long run, maybe 6-7 miles with some intensity in there at some point.

I signed up for the Boston half-marathon (Run to Remember) on March 12. Anyone in with me??

Today I did a "tempo" run of 6.30 miles. The goal here was to start out rather slow and then in the middle of the run build up the pace so I'm running at a pretty good clip before slowing down towards the end of the run. I ended up doing it in 49:18 or a 7:49/mile pace.

My fastest mile within the tempo part was 7:47 and fastest sustained pace at any point was 7:14.

Forerunner says I burned 932 calories in the effort.

Monday I took the day off (Travel day....I think I need to eat better on travel days so I have enough energy to make it to the gym)
Tuesday - 4 mile run
Wednesday - weights

Speed work tonight!

Had a work thing come up today that's taking much of my time, so I doubt I'll get my run in. I was just going to do a maintenance run of 3 miles or so, but I doubt the day off will hurt me.

Anyone want to run a half with me in Boston next weekend?

Tuesday 30
30 minutes of Tai chi practice
40 minutes on treadmill

Wednesday off

Thursday
60 minutes with PT

Today I did a nice and quick 3 miler as a maintenance run along the Charles. Did 3.09 miles in 22:53 with a pace of 7:24 (fast, baby!). 449 calories burned.

I went to the hotel gym tonigh and just didn't have any motivation to actually go in and do the ellipse (its my alt. cardio night).....so I decide to do some stairs.

I am staying on the 21st floor so I jogged up them....I was nice and winded by the time I got to the 15th floor.

I went to 21, 20, 19, 18, 17 before I called it a night.

Nice alt cardio workout....not too hard but enough to break a serious sweat.

I've been on the road the last couple of days and really busy, so haven't had time to get my exercising blogging done. Anyway, I did 4.83 miles at a 7:56 pace on Sunday, took 2 days off to recover from some soreness and to take it easy before this Sunday's half-marathon.

Today I did 5.00 miles at a much quicker 7:33 pace, burning 664 calories in the process.

Speed work last night. 4 miles total. I was actually a little sore from the stair workout but was still able to push myself.

Weights tonight (still doing sets of 20, 2 sets, 2 exercises per muscle group)

Today was my last run before the half-marathon on Sunday, did a nice little 3.15 miles in 24:01 or 7:37/mile pace. 472 calories burned, felt good except the shins hurt a bit. Hopefully the rest these next two days will make them fine for the race.

yesterday I ran 1.70 miles, getting back to the barefoot running thing with different form. No achiness or pain in my tendon, yipppeeeeee!

Today I lifted weights, deads up to 327 pounds. Did stretching and strength building routine every day this week except once. I am getting much more flexible. Noticing trigger points here and there and getting rid of them, too. Great stuff!

Great half marathon for me today in Boston (bostonsracetoremember.com). Goal was to break 1:45 which I did not do two weeks ago in Williamsburg. Finished in 1:43:07 which was quite nice! Felt pretty good throughout. Used the 8:00 pace group at the start to make sure I didn't go out too fast, and I think that really paid off as I was able to pick up on the 2nd half of the course.

Forerunner 201 tells me 1991 calories burned in that effort. Phew. Now time to replenish with Sunday Brunch! Next half marathon in 2 weeks in WDC.

Got in a nice 15-miler today. Ran with a slightly slower pack (mid-9's), which was perfect for today. Feeling pretty tired right now - about like I usually do when I kick it up to 15 for the first time in a couple of months. Just glad I finished it on pace and felt like I could have run another mile or two if I had to.

Started walking more a few weeks ago. Now up to around 15-20km a day. Feeling lazy right now - need someone to kick me into going for today's walk.

Holy crap. You *walk* up to 20km's a day?? Wow!

Some days a little more. I walk pretty fast when I want to.Like when you're being stalked by a herd of sheep?

I'm looking to get back going after a week off last week. Too cold even to exercise the horses over the weekend.

Please don't think that my lack of posting here means I haven't been doing anything. :o

This weather has kicked up the intensity here is the 206. I started out w/ a 3.2 jog around Green Lake and then to a chest and tris lifting workout, where I am still in pain. I was working out on the bench doing my reps 155, 165, 175, 185. I went and asked the trainer for some spots on my 195 and he suggested that we do a strip set. The idiot-boy and me said "Sure, sign me up".

Then the pain followed.

I got up 4 or so @ 195. Then he spotted another 2. Rack it. Take a 10 off each side. Then down to 175, where I don't think I even got 1 up by myself, but he made me do 3 or 4. Rack, rinse repeat... Then down to 155... then 135... then 95... then 45... then a broom stick. Talk about a humbling experience. I think I managed about 5 reps of a broom stick in the end... :o

I followed that up w/ some incline, declines, cable cross and then Pilates class (b/c there are 2 hotties in there) where I could barely do a push-up. :o

I fell asleep before 9:15.

and then Pilates class (b/c there are 2 hotties in there)

LOL.. I love the true motivations for our exercise! :)

LOL.. I love the true motivations for our exercise! :)There ain't no shame in my game... :)

I went out today to do a nice and easy recovery run from the half-marathon on Sunday. I was pretty sore yesterday and a bit sore this morning.

The good news is that I got 3.29 miles in. The bad news is that I started to get rained on so I ran much faster than I should of, finishing in 24:02 or 7:18/mile pace.

Tomorrow I'll do an easy 5 miler.

Today I did a nice and easy 4.74 miler in 38:20 or 8:05/mile pace. My legs were definitely tired, so I'll take tomorrow off and maybe the next day as well. I need to rest up and not get injured for my next half marathon next Sunday.

I have a hard time doing the right thing when I am traveling and given the fact I participate in FT that is highly problematic :(

In any case

3/4
60 minutes Tai Chi lesson

3/6
60 minutes with PT

3/9
60 minutes with PT

3/10 -3/12
Travel and no exercise unless standing and drinking beer for 7 hours straight counts for something.

3/13
60 minutes with personal trainer

3/14
30 minutes Tai chi forms practice
40 minutes treadmill

Monday - Stairs in the hotel (120+ floors)

Tuesday - Speed work (4 miles)

Wednesday - Weights

thur-sat we went to NYC for a long weekend and did major site seeing....was on my feet walking around all day each day

Sun - Suppose to be a 8 mile "Long Run" (Got to love fall back weeks). But I only ended up getting 5 in....legs/calves were sore from all the pavement pounding in NYC. Flew home Sunday night.

Been so busy the last few weeks that I've only been lifting 1 time + 3-4 cardios. Back on track this week (But then we head to DC for spring break in a couple weeks).

Did weights on Monday
Quick 4 miler Tuesday

Wed - planned 4-5 miler
Thur - Speed work
Fri - Travel home (maybe an alt cardio like ellipse)
Sat - Weights
Sun - 19 MILER....I'm a little scared.

This part of my training requires the LONG run only every 3 weeks (19, 5, 8-10, 21, 5, 8-10, 23, 5, 10 or something similar).

Monday - Stairs in the hotel (120+ floors)


I should start doing this. Ever get any funny looks or do you not run into anyone?

I should start doing this. Ever get any funny looks or do you not run into anyone?

I was trying to keep a good pace going up....and was taking the elevator down to rest. So I saw a few people in the lobby that gave me an odd look the first couple times....but then I think they figured out what I was doing.

Just watch you dont have stairs that you cant exit from - a real problem, especially if you dont have the hotel's phone number with you (or your mobile).


That would be funny. I've never heard of stairs that you can get into but not out....sounds like a saftey hazard to me.

30 minutes on the bike today, and then 30 minutes in the jacuzzi :o

RB - how did you know about my sheep stalking problem? I didn't know...until now. ;)

Well so far this week:

Monday: Circuit training class (45min)
Tuesay: 30 mins xtrainer and weights
Wednesday 30min xtrainer (I hate treadmills an rowers) and ab work

Today: 30 min xtrainer and weights

Now question for you omni-exercise-ites: This morning I weighed myself, then weighed myself again an hour later and I had dropped half a kilo (1 1b!). Why?? Starve myself and don't each much and I end up loosing only 0.1 kilo, so what gives?

Also any tips for getting over weight plateaus.

Starve myself and don't each much and I end up loosing only 0.1 kilo, so what gives?

I do know when you starve yourself you are slowing down your metoblism. Making your body much more efficent at storing extra calories and pulling nutrition out of food. Once you start to eat "normal" again you will put the weight back on faster and probably end up at a higher weight.

your body goes into "starvation mode" when you don't eat much. It gets terribly efficient at holding onto each precious ounce of bodyweight.

I have tried many nutritional approaches: low fat, low carb, paleo, low calorie, eating once per day. I still eat once per day but I didn't lose weight that way over several years until I began doing reduced breathing exercises. Those increased my CO2 levels and normalized my metabolism and now my appetite is reduced and I have been losing fat steadily. From 203 to 183 in about six months with *no* conscious reduction in my food consumption.

Why does reduced breathing work? Increasing CO2 levels relaxes all the blood vessels, urinary tract, intestines, all the "smooth muscles" in the body, and increase oxygenation to the tissues. Somehow it has such profound effects. I have mentioned this several times to people but nobody understands the profound effects of this and how easy it is to do.

Its now 3 weeks since I restarted. I seem to have self-regulated my speed nicely. On my most common walking route (I have some variations) I reach a certain point just over 7.5km in at the same time (1 hour) +/- <5 minutes each time now - regardless of how I'm feeling & how many lights I get stuck at.

Awesome! That is a TON of time to spend walking. My long sunday run is up to about 3 hours....just seems like FOREVER to spend even once a week.

I've got killer biceps and arms. After hitting the snooze button 3 times with my right arm, I roll over and hit it three more times with the left. And every day, too!

I've got killer biceps and arms. After hitting the snooze button 3 times with my right arm, I roll over and hit it three more times with the left. And every day, too!

You'll be nothing until you start hitting the 12oz curls

I do know when you starve yourself you are slowing down your metoblism. Making your body much more efficent at storing extra calories and pulling nutrition out of food. Once you start to eat "normal" again you will put the weight back on faster and probably end up at a higher weight.

To clarify, I don't starve myself per se. No, I know better. I've got a good friend who did 'Lighter Life' and lost 4 stone (about 25 kilos). Or as I call it: 'A bar, a shake....for three bloddy months!@ What a saint.

I guess what I don't understand is despite the exercise and eating healthily (I follow a GI type diet now), I find no correlation between weight gain and what I eat. I understand if I ate a whole cake, I would gain weight. However, it is when I don't eat that much and the weight isn't dropping despite the diet and exercise.

Oh and to keep on thread: did the 30 minute tread mill and weights again.

Yesterday
40 minutes tai chi forms practice

Today
60 minutes with PT
60 minutes for tai chi lesson

Im dragging big time at the moment.... I think I need to not do both on the same day. ;)

I am NOT working late tonight. I had work functions until 8pm or later all this week. Today I'm out the door at 5 or so for a long workout. I'll do an hour on the dreadmill and get some weights in as well.

Yesterday I rode down to the local running store to snag some shoes so I could start running. I've ran maybe a mile 4 or 5 times a year for the last few years, so to say I suck at it is an understatement ( do ride my road and mountain bikes alot though.) I jogged about 3 miles, with frequent stops, and it was miserable. I'm about 15lbs heavier now (only a couple of them fat, thank you) than I was a few years ago when I ran 3-5 miles everyday, and I feel slow and heavy, like my legs are made of lead. It's really disheartening. today is only day 2 and I'm sure it'll get better, but man, it sucks realizing how much things have changed. Makes me want to stick to my bikes. But, it's almost pool time and the girls need something to look at, so I must not falter. For their sakes.

Yesterday I rode down to the local running store to snag some shoes so I could start running.

shoes??? :eek: :confused: :rolleyes:

Join us barefooters, man!



But, it's almost pool time and the girls need something to look at, so I must not falter. For their sakes.

You're a Good Man.

[QUOTE=richard]shoes??? :eek: :confused: :rolleyes:

Join us barefooters, man!

I do that sometimes, but my feet get cold easily. And nobody likes that.

[QUOTE=richard]shoes??? :eek: :confused: :rolleyes:

Join us barefooters, man!

I do that sometimes, but my feet get cold easily. And nobody likes that.

mine were cold but now they're warm. It took the Winter and somehow they don't get cold anymore. The coldest I've run is at 32 degrees. I tried at 28 but I wasn't patient enough and I headed home.

Barefoot running is so healthy but it takes a commitment (as does any running) to learning good form. It is a great challenge but I couldn't run with shoes on anyway. I would always hurt.

After 3 days off (I needed it!), I did 4.89 miles in 38:30 or 7:52/mile. I felt pretty good but even after the 3 days off my legs are still a bit tired. I think the two half marathons back to back are taking their toll.

Totals for last week (3/12 - 3/18) are:

21.56 miles, 2:45:32 or a 7:40/mile pace (this includes the half marathon) and a total of 3128 calories burned.

I'm considering not doing the WDC half this weekend because I don't want to risk injury (if I'm still tired a week after the last one, I think I need to slow it down a bit). Plus my main race is in April and I want to get to the starting line in Nashville healthy.

Friday: Swam 50 lengths of pool (1250m)
Sunday: Hour walk in Park
45 minute walk along the Downs (unfortunately this is after a pub lunch finished with syrup sponge!!)
10min treadmill, 10 minutes biking, 10 minutes rowing and situps
Monday: Circuit training class - 45 minutes.

did a 4 mile hike yesterday. Tried to barefoot it but between hiking with the new dog and the rocks it was too tough for me at this point.

Monday - Weights
Tuesday - 4 Miles
Wed - 4 Miles
Thur - 3.5 miles speedwork
Fri - Travel Home
Sat - Weights
Sun - 18 Miles

I only made 18 miles....I was planning on 19 but was totally dead at the end. My legs are sore today :(

I just don't think I'm built to be a marathoner (I'll probably be one of the few finshers who can bench 315+). I'm getting very anxious/worried about the full marathon in Nashville 4/29.

We will see how this one goes....I may stick with 1/2 marathons from here on out.

Step back week this week (I'll have to look but I think 8 is my long run)!!

18 miles is still pretty good and much better than a kick in the head

It is a long run for sure....but still over 8 miles shy of the marathon. I'm just falling a bit behind on my training schedule.

did weightlifting and a new PR for deadlifts -- 337 pounds.

Ran two legs of the Brew to Brew Relay yesterday. Two five milers - both at a 7:50-ish pace. Total relay is about 44 miles. As a team, we finished it in around 5 1/2 hours.

I did at least 3 miles yesterday......and all at ORD.

Landed at B3. Monitor indicated connection was leaving from C6. I walked (not using the tunnel moving walkway). Gate change. Walked back to B7. Decided to go down to the LH gates, just in case, to see if a friend of mine was working either of those flights. My connection was delayed, so gate change again, back to the C concourse....C25!

Yep.....somewhere around 3 miles or so! :rolleyes:

I did at least 3 miles yesterday......and all at ORD.

Landed at B3. Monitor indicated connection was leaving from C6. I walked (not using the tunnel moving walkway). Gate change. Walked back to B7. Decided to go down to the LH gates, just in case, to see if a friend of mine was working either of those flights. My connection was delayed, so gate change again, back to the C concourse....C25!

Yep.....somewhere around 3 miles or so! :rolleyes:

Sweet! I've had a couple of connections at ORD where it seemed like I covered a couple of miles at darn near 5K race pace to make a connection. :)

Today I did 5 miles on the hotel treadmill. Finished in 39:30 or around 7:56 pace of so, but I had to run faster than that to "catch up" due to the slow 30 seconds at the start when the treadmill starts (I wish you could start the timer once you're at full speed).

I ran 5K on the treadmill in 32:30, which is about the fastest I've done in awhile. I did my chest work on the hammer strength machine because it puts less stress on my shoulder, which didn't hurt during the workout. I'll get three days in the gym this week, so the consistency will be good.

I've tried running with shorter strides to keep my weight under me instead of a longer stride and pounding on my heel. It felt better. Maybe that was my problem all along...

Short on time, I tried to do the redbeard 32:20 5k on the treadmill but only got to 32:30 (I guess I screwed up on the math - doh!). Anyway, short and sweet. Being on the road makes getting the running in tough, as we all know.

I walked 10 miles yesterday and did 4 miles on the hotel treadmill at 31:00. Been on the road for over a week; looking forward to getting back on a regular running schedule!

I ran two miles yesterday and realized that my painful ankles are due to the fact that unknowingly I splay my feet outwards just a bit when I run :eek:

Now I have to go back to the form drawing board. I feel like my running form is coming together otherwise and that I can start doing much longer distances but first I have to nibble away at this problem so my feet are completely straight and parallel.

This running thing is very challenging :)

Tuesday: 30 mins x-trainer and weights
Wed: Swim 1250 m (40 mins) AM
30 min x-trainer and ab work PM -- Daily Double :D
Thurs: 30 mins x-trainer and weights
Fri: Lazy - nothing
Sat 30 min x-trainer and ab work
Sun Lazy - nothing

today: 20 situps, 10 pushups, 10 curls with 20 lb dumbbells, and 10 "lift them above my head" with the 20 lb dumbbells (not sure what that is called).

Note to self -- buy a bench and one of those metal rod thingies with the weight dealies you screw on to the ends, because lifting two dumbbells at once is annoying

I'm beat. Been on the road for over a week and this weekend we did a little weekend in DC, walking around, seeing the Cherry Blossoms, etc. etc. The consequence of which I'm a bit tired. So I did another 3.11 miles today on the treadmill in a time of 24 minutes.

Won't run tomorrow and hope to get back on track Tuesday when I'm home.

I took the 17th, 18th and 19th off to recover. This past week I did the following:

Monday
60 min with PT - mostly weights

Tuesday
20 minutes Tai chi practice, 30 minutes treadmill

Wednesday
60 minutes with PT - weights - upper body, 20 minutes Tai chi practice

Thursday
60 minute Tai chi lesson - almost all kicks and standing on 1 leg - near death

Friday
Pain, cramps, exhaustion

Saturday
Walked about 3 hours

Sunday
Resting, feet hurt

Ive increased, with some credit due to the motivational aspects of this thread from about 2-3 hours a week to 5 or more hours a week of exercise. But I seem to really be paying for it with cramps and other soreness. Hopefully it will stop as I begin to equilibrate to the higher level of activity.

Short on time, I tried to do the redbeard 32:20 5k on the treadmill but only got to 32:30 (I guess I screwed up on the math - doh!). Anyway, short and sweet. Being on the road makes getting the running in tough, as we all know.
I actually hit 31:00 on Thursday. :) The shorter strides help, but I felt sore in my pelvis/hips over the weekend. Good bicep/back workout. My schedule is really light next week, so I may try for 10K.

I did the workout I was training for the past 3 months.

As part of a physical fitness for a variety of police services in Ontario I did:

4 x 25 m run (2x jumping a 1,2m wall, no toe hold and all 4x up and down a flight of stairs)

6 x 180 degree arcs while wrestling with me pushing at 70 lb resistance
6 x 180 degree arch while wrestling with me pulling at 70 lb resistance
2 x grip resistance test (32 lbs pressure per hand, 34 lbs pressure per arm - hands and arms forced together)
25 m drag of a 67 kg dummy across a linoleum floor

all with a 9 lb weight belt on my waist.

Completed the above in 2:24

Then did 50 x 20 m laps, starting at ~ 5 min mile (nice job), ending at 11:30 min mile (out and out sprint). Finished in qualifying time.

Then I hurled a lung :p

Today I did nothing :)

Mon- Circuit traing class 45 minutes :)

Same old boring stuff for me:

Monday - 40 minutes of light bike
Tuesday - 4 miles
Wed - weights (sets of 20 total body)
Thursday - Off
Friday - 4 miles speed work
Sat - weights
Sun - 7 Miles (This was a 5-8 option run....felt really good. Ran the last mile at about a 7:30 pace....very fast for me).

Long run this week is 10 miles

Had a great 10K on Saturday. Ran the Winter Park Road Race in 47:37 - a 7:39 pace. A new PR by about 2 minutes! The conditions for it were nearly perfect - low 50's temps and a very flat course. It was the final race on some sort of Orlando-area grand prix series, so it had quite a large turnout. About 1500 runners.

Also did a 10 miler yesterday at about a 9-minute pace. Tonight I might run a couple of easy miles, then off to Seattle for a couple of days where I will get at least one tough hill run...

The next three weekends, I'll lenghten out my long run. Thinking maybe a 14, 16, and 18. Then a step-back weekend to hit a 4-mile race, then the final month of long runs prior to taper for Grandma's Marathon.

Ran my treadmill 5K in 30:05.

In three weeks, I've gone from 3 miles in about 42 minutes to less than 30.

I usually change my shirt after cardio since it's soaked. My metabolism was still in overdrive and I soaked through my second shirt during weightlifting as well. Looks like I need 3 shirts. :eek:

I'll probably do an easy hour on the bike tomorrow and try 10K on weds.

Very, very well done. I didn't know such improvement was humanly possible.

How do you manage the slow startup time on the treadmill? I hate that it takes anywhere from 20-30 secs to get the treadmill up to "speed".

Finally back home after a long time on the road and able to get back into the regular routine. Did 4.76 miles today in 37:50 or 7:56 pace. Goal here is to just keep a nice fitness base so I can start training for the Chicago marathon in a couple months.

Very, very well done. I didn't know such improvement was humanly possible. Thanks. I will say that this thread gives me a little extra motivation, which is why I jumped on the treadmill from the elliptical. It will take a lot more work to do that much improvement on where I am now. That would take me to a 20 minute 5K. :eek: I'm just not built that way.

How do you manage the slow startup time on the treadmill? I hate that it takes anywhere from 20-30 secs to get the treadmill up to "speed".
I just deal with it. I take it up to a 7.1 mph (8:30 mile) and go for 1.25 miles, and then I alternate between 7.1 and 4.5 (fast walk) in 1/4 mile spurts. Next time I'll take the slower time to about 5.2 which is a light jog. My HR gets up into the high 150's, so I ramp it down with slower work.

Thanks. I will say that this thread gives me a little extra motivation, which is why I jumped on the treadmill from the elliptical.

I agree. There have been a couple of days where I thought about bailing on the running, but I couldn't let my OMNI followers down. :)

Today is really nice in Boston.. High 50s, maybe low 60s. I ran with a long sleeve shirt, which was stupid. Anyway, did 5.50 miles in 42:01 or 7:38/mile pace. Total calories burned is 736, according to Forerunner 201.

As I mentioned yesterday, my goal right now is to keep a nice mileage base of around 25 miles/week and get a little bit faster so that I'm ready to go for my marathon training this summer.

Anyone else planning on running Chicago?

For those of you that use the Forerunner and the Training Center software that comes with it, be sure to do a check for updates because they released a great new version of the software that lets you manually add your workouts (for example if you do a treadmill workout). Excellent addition!

Anyone else planning on running Chicago?

I ran Chicago last year, so I probably won't run it again. But...my college roommate is running it (he's a virgin). If he actually sticks with it all the way to race day, we'll probably go up to party.

I'm still trying to pick a fall race. Thinking maybe Bizz Johnson...

Ok, how many of you take your cell phone on the gym floor? talk while on the gym floor? talk while actually doing an excercise?

Ok, how many of you take your cell phone on the gym floor? talk while on the gym floor? talk while actually doing an excercise?
Not me. And I hate jackasses who do. Last night some idiot ..... was on the treadmill next to me screaming away on her cell phone for the 20 minutes I was there. I kept hoping she would drop it, it would shoot off the back, then she would fall and go off after it. But, alas, it was not to be.

Ok, how many of you take your cell phone on the gym floor? talk while on the gym floor? talk while actually doing an excercise?It's one of my top five pet peeves at the gym. I've got my phone on 24 hours a day, but I can leave it in the locker for an hour or two.

We have a lot of HS girls at my gym, and they can't shut up the whole time they're there. Good thing I've usually got my iPod to shut them out. They will sit on a machine and talk, or do an exercise with one hand with a phone cradled on their shoulder. I know, it's their workout to screw up anyway they want to, but sheesh...time and place for everything.

hit 340 pounds on my last 3 deadlifts, a new PR for me. I probably had another pound or so in me somewhere but that's how I like to leave it.

I had noticed a problem running in my form that was hurting my ankles so I am still off from that. I will try some running again tomorrow while making sure my feet are straight and parallel to each other.

Try to work out 3-5 times a week. When home and can get to the gym 24hr has a great full body work out that lasts an hour that KICKS my A$$, even using 1/2 the weight I usually use. I am quite active when I am on the road, not sitting much and walking 8-10 miles a day. Other than that, take turns on working diff groups of muslces each day.

Did 10K in 66 minutes, including the first 5k in 29:50. Then I did biceps, including a 90# standing curl. I'm wiped out.

Went through 3 shirts tonight. :p

gotta love this run of perfect weather on the east coast

started at 60 & sunny with no wind on Monday & only got nicer each day.. today its supposed to be 73 and sunny ^

has made it so motivating to run every day

Monday 6 miles
Tue 4
Wed 6
Thu 5
today... 6 I hope

its amazing how the weather plays such a role in motivating me to run

77 degrees, sunny, blue sky, no wind.. just did 5 and now Im stuck on FT, b/c I can barely move LOL

agree - my efforts the past 5 weeks have been helped along I'm sure by the great weather (only 3 or 4 bad days)

I had a glorious run today. I figured out what was causing my ankle troubles and the issue is gone. I was a little sore from weightlifting a few days ago but I was very happy with my run of 2.25 miles. I didn't see *anyone* else barefoot even though it was perfect weather for it. Everyone wears shoes :eek:

Funny thing...tonight I went to dinner at a friend's house. It was "come as you are." And I forgot my shoes, so I entered their house barefoot and had a lovely time. I will have to forget shoes more often :)

Haven't run in 3 days because I was in Ohio and was pretty much busy the entire time. Today I did 40 mins (but forgot to wear the Forerunner, so don't know how far). Let's call it 5 miles.

I get back to BOS on Monday night and am home for awhile after that, so I'll get back on schedule this week. Finally!

Ok, how many of you take your cell phone on the gym floor? talk while on the gym floor? talk while actually doing an excercise?

I never take the phone to the gym. In fact, I kind of enjoy being completely "offline" for an hour or so at the gym. Why on earth would I want a cell phone in there? :confused:

I will occasionally take a phone with me on my longest training runs. Mostly to comfort my wife - I'm going out for 20 or 22 miles, she's worried that I'll get injured on a remote trail with no way of contacting anyone. Although the long run is probably the least likely of my workouts on which I'll suffer an injury - the running is slower and my route consists of very little traffic interaction as compared to my faster midweek runs - I suppose she has a valid point.

OK I spent the week in DC doing some serious ground pounding (site seeing) so my week was a bit light:

Monday - Stair mill - 40 minutes (3+ miles)
Tuesday - Travel to DC
Wednesday - 3 Miles
Thursday - Weights
Friday - 35 minutes of cardio/abs
Sat - Travel home
Sun - SLEEP

Finally back home for the rest of the week and back on my own running turf! I celebrated by doing 6.42 miles along the Charles in 49:48 or 7:45/mile pace. I think I might have lost a touch of fitness from not running too much the last couple of weeks as I was a bit winded, but glad to get the run in.

Forerunner 201 says I did burn of 986 calories. Time to put them back on with lunch. :)

Finally dropped to 70F yesterday (although humidity a bit high at 94%). Made for a great time - shaved off almost 10 minutes (out of 2 hours) even coasting a little at the end.

Downpour came in the middle though, instead of at the end the previous day. Oh well cant have everything.

How far did you make it in the 2 hours?

I only walk so about 10 miles.

I do another 3.5 miles at lunch time if I have the time.

10 miles walking in 2 hours is a great pace (12 min/mile). I'm hoping to do my marathon not much faster than that....RUNNING (10-11min/mile).

My best 10k was 8:12ish pace....normall 9-9:30 pace.

4 1/2 hours running - my hat's off to you.

Not yet :)

I'll post after the race. My main goal is just to finish as I'm not built to run distance (6' 225pounds)! Its the Country Music Marathon 4.29.06.

I managed to cut another 10 seconds off my 5K time to 29:40. I didn't have enough to do a full weight workout. Mondays are hard; I usually don't get in until after midnight, and start with a 7am meeting. By 7 at night, I don't have much left.

I managed to cut another 10 seconds off my 5K time to 29:40. I didn't have enough to do a full weight workout. Mondays are hard; I usually don't get in until after midnight, and start with a 7am meeting. By 7 at night, I don't have much left.

I understand! I don't fly on weekends for work but try to get to my customers site as early as possible on Monday, so I'm leaving my house at 4-5am. By the time the day is done I have very little left. On the road Mondays are my lightest workout day (alt cardio usually).

Not yet :)

I'll post after the race. My main goal is just to finish as I'm not built to run distance (6' 225pounds)! Its the Country Music Marathon 4.29.06.
I think I may try to jump in where the number 6 is on the route map, since it's about a block away from my place. I figure I'll be ready to give up before I reach number 9.

Today I did 4.92 miles in snowy Boston. Took it easy, a bit sore from yesterday's faster run, and did it in 39:30 or 8:01 pace. ForeRunner 201 says 601 calories were burned. I'm off to Subway to put them back on. ^

Today I did 4.92 miles in snowy Boston. Took it easy, a bit sore from yesterday's faster run, and did it in 39:30 or 8:01 pace. ForeRunner 201 says 601 calories were burned. I'm off to Subway to put them back on. ^

Are you working from home and running over lunch?

I got 5 miles in last night and weights for tonight.

Are you working from home and running over lunch?

I got 5 miles in last night and weights for tonight.

Yeah, when I'm in BOS I'm able to work at home and run in the morning. That's the best thing about working from home!

Yeah, when I'm in BOS I'm able to work at home and run in the morning. That's the best thing about working from home!

Yeah. When I'm home I run at lunch and lift or take a long bike ride at night.

But I've been on the road a ton more this year so far... :(

Went to the track today. Did 8x800 - all of them between 3:25 and 3:29 - with about 3 minutes recovery between each one.

Went to the track today. Did 8x800 - all of them between 3:25 and 3:29 - with about 3 minutes recovery between each one.

Solid. You should be able to run a 3:30 marathon easy now. :)

I ran a bit today. Tomorrow I think is lifting day. At least I like to think so.

Went to the track today. Did 8x800 - all of them between 3:25 and 3:29 - with about 3 minutes recovery between each one.

I haven't done track work in a long time!!!

What do you do for recovery (light jog, walk, or nothing)?

I haven't done track work in a long time!!!

What do you do for recovery (light jog, walk, or nothing)?

Very light jog - slow enough that I was getting a nearly full recovery in the 3 minutes.

Very light jog - slow enough that I was getting a nearly full recovery in the 3 minutes.

Sweet.

After this damn marathon I think I'll be hitting some serious track work (I hope) and concentrate on 10ks

annerj

Met the wife tonight at the gym (she's got a membership, I don't, but I got a free week pass off the internet ^ ) and did 30 minutes on the elliptical and 20 mins of weights for my cross-training day.

weight lifting hit 344 pounds on the deads. Still in PR territory. Just add a few pounds to the bar each week or so...

What is a reasonable amount that a man (about 6'0) should be able to bench press? I have absolutely no upper-arm strength and find that I can't bench squat. What should I be able to bench?

What is a reasonable amount that a man (about 6'0) should be able to bench press? I have absolutely no upper-arm strength and find that I can't bench squat. What should I be able to bench?

A rule of thumb I always heard was you should be able to comfortably bench your weight. I think that = being able to put your weight up 2-3 times and at least one time without struggle.

My goal has always been to be able to bench my weight 20 times :). I'm close to that goal but not quite (It would be easier to lose a few pounds then increase my bench)!

annerj

A rule of thumb I always heard was you should be able to comfortably bench your weight. I think that = being able to put your weight up 2-3 times and at least one time without struggle.

My goal has always been to be able to bench my weight 20 times :). I'm close to that goal but not quite (It would be easier to lose a few pounds then increase my bench)!

annerj

Haha holy crap, I'm not even close at this point. I got some work to do. :)

Haha holy crap, I'm not even close at this point. I got some work to do. :)


Me too, starting with continuing to lose weight ;)

The owner of the gym my wife and I go to was sick for a fairly long period last year. He is still trying to get in shape and pushed himself too hard. He was trying to bench 425 a month or so ago and it tore his pectoral off the bone. Apparently his whole chest was black and blue from the bleeding inside. He ended up having to surgery to reattach it.

I hurt my elbow doing very rapid bench presses a year or so ago and still cant do much. We are trying different hand positions and stuff but it is still dicey.

Haha holy crap, I'm not even close at this point. I got some work to do. :)

How much do you weigh (if you don't mind me asking)?

I'm around 235 (240 some days) and can bench 215-220 20 times. I've lifted since I was 15 years old...it comes slowly but it does come.

Its hard to have great run times and great strength. That is what I've always strived for (being well rounded). I'm bigger/stronger than I am fast (and a ton slower than I use to be) but my end goal is 230-240 bench x 20 and a sub 50 min 10k (52:13 is my PR).

How much do you weigh (if you don't mind me asking)?

I'm around 235 (240 some days) and can bench 215-220 20 times. I've lifted since I was 15 years old...it comes slowly but it does come.

Its hard to have great run times and great strength. That is what I've always strived for (being well rounded). I'm bigger/stronger than I am fast (and a ton slower than I use to be) but my end goal is 230-240 bench x 20 and a sub 50 min 10k (52:13 is my PR).

Depending on the day I weigh somwhere in the range of 190-195, trying to get that down into the 180s.

Yesterday at the gym I could bench 150 for about 10-12 reps, but anything higher would kill me. I clearly have a ways to go.

I've always been somewhat less defined in the upper body and was much more of a lower body guy with the running, soccer, tennis, etc.

How much do you weigh (if you don't mind me asking)?

I'm around 235 (240 some days) and can bench 215-220 20 times. I've lifted since I was 15 years old...it comes slowly but it does come.

Its hard to have great run times and great strength. That is what I've always strived for (being well rounded). I'm bigger/stronger than I am fast (and a ton slower than I use to be) but my end goal is 230-240 bench x 20 and a sub 50 min 10k (52:13 is my PR).

It comes more slowly as you age unfortunately. My trainer said he met an old friend that he used to lift with but the other guy stopped when he was 35. My trainer hasnt stopped and is pushing 60 now. His friend, about the same age said he started again but isnt noticing the same impact as when he used to lift. My trainer pointed out that at 60 you have about half the testosterone as at 35. I started lifting when I was 49. It is very slow, two years later now, but it does change both in terms of how much you can lift and the amount of muscle mass.

I've been exercising a lot this week for some reason. Last night I was at the gym doing the elliptical and lifting, and this morning I did a nice 4.89 miles in 37:41 or 7:42 pace. ForeRunner tells me I burned 764 calories.

I think I'm also going to the gym tonight to do more lifting, because my wife wants to go. Should be interesting!

I lift weights for "metabolic advantage" and for that, it's the lower body that is important.

I don't know why people focus so much on the bench press. Focus on a core exercise like the squat or the deadlift and build the lower body and your upper body will build also. As you age this is even more important.

My core exercises are the parallel grip deadlift and the dip. But if I only was going to do one, the dip would go...the deadlift works *everything* especially the big muscles -- the glutes and the quads. There is no muscle that doesn't get a workout with the deadlift (or squat).

We didn't make it to the gym last night for my 2nd workout of the day... we had sushi instead! ^ This place here in Boston was doing tempura lobster rolls; so delicious.

Anyway, we went to the gym this morning and I did an easy 5.33 miles on the treadmill in 43:10 or 8:05/mile pace. The treadmill said something like 900 calories, but that's bogus.

After the treadmill I did 5 pathetic chin ups (assisted, to boot!), 100 situps and some stretching.

Totals for the week include 26.56 miles in 3:39:02 or running, with an average pace of 7:52/mile. I'd like to keep up this ~25 miles/week until training for the Chicago marathon starts.

I don't know why people focus so much on the bench press.

Function.

The dead lift is a GREAT exercise and should be included (with squats) in any weight lifting routine. But to only concentrate on lower body is as bad as the many who only concentrate on upper body. Niether work every muscle in the body and neither work all the lower body muscles in all the ways they can and should be worked.

Jump on 4-5 hard sets of heavy walking lunges and I'll bet you'll be sore if the only things you are doing now are squats and dead lifts. Why? Doing ANY exercie or any couple of exercises over and over isn't they way to become well rounded.

The goal for me is function. That includes being strong, being fast, having endurance. For this I try not to overlook any aspect and lift weights in cycles - lighter weight/higher rep, mid weight, heavy and I also try to run in cycles.

If someone always runs 5 miles at x pace for months and months and months were to go out and run sprints they would probably end up being sore. If you always lift 3 sets of 10....change it up and go lighter and do 3 sets of 25, 5 sets of 5....you'll probably be sore.

I'm sore nearly every time I change lifting cycles. I'm working the same musces but I'm doing different exercises, different weight, diffetent reps, different temps.

Walked about 10 kilometers today, in the beautiful Provence back country.
This is where Cézanne did his most famous paintings. :)

http://thera-bandacademy.com/
http://www.firststeptoactivehealth.com/

http://thera-bandacademy.com/
http://www.firststeptoactivehealth.com/

Thanks....?

I try to do whole-body stuff but don't seem to be as well-rounded as I like. This is for two reasons, the first being I have lower back problems that absolutely kill me after squats (though I can do cleans fine, which I like) and second being I am always riding my bike so I hate the soreness that comes the 2-3 days after squats. I don't run much, because my back hurts about every half-mile and I have to stretch and repeat. I've gone to the PT and bought god knows how many different pairs of shoes, but my L5-S1 area sucks. Starting pilates or yoga soon to try to loosen up and stretch hard core. I only weight about 170, so it's not like I'm some lumber giant. But I never liked running anyway.
Annerj, benching 220 20 times is pretty good. Thats quite a bit. I think my best is 225x 15 a couple years ago before I separate my shoulder in a freak (read:stupid) mountain bike accident. I got 135x43 times once. No practical reason to do either, just something to do I guess. Richard, I realize that talking about benching and neglecting leg stuff is kind of macho and jock-ish, but at this point it's the only pissing contest I can enter. :D I think I'm going to go the the gym and try some cleans though. I need to gain some weight and legs would probably be the best place to do so for my purposes.

I personally wouldn't do cleans, chuckd, because I think they are too demanding and if your form isn't perfect they could lead to trouble.

I stick to the deadlift with a parallel grip -- with a shrug bar. Good form isn't that difficult, I don't need a power rack, and it doesn't put the wrong type of torsion on my body.

Today, I hiked barefoot on an outdoor trail about 1.5 miles. It was my first hike almost completely barefoot.

Tomorrow it will be upper body and probably some running along with my regular stretching routines.

Yeah, I don't do much at this point because I'm still working on good form. I just like doing them.

I am a big fan of Stuart McRobert's books on form.

Ran 15 in 2:15 today...right on a 9-minute pace. Had a nice finishing kick to boot...best long run I've had in a while. ^ It was much needed after a most debaucherous weekend featuring way too much Boulevard Wheat and Ketel One.

Monday - travel
Tuesday - 5 Miles
Wed - Weights
Thur - Travel home
Fri - 5.25 miles
Sat - weights
Sun - 20 MILES!!! Kicked my butt. This is the last of my long runs (wish I could have gritted out a couple extra miles) before the big race!!!

I rode 25 miles today, made decent time, considering I had to first ride downtown then out the other side to get to the greenway. The ride back home sucked because of traffic, but the weather was the best it's been thusfar this year. good stuff. my gym plans were cancelled when I got called in for work. not good stuff

Nothing the past two days for me as I was traveling for my normal Sunday/Monday commute. The 2 days off did me well today as I did 5.04 in a speedy 37:39 or 7:28/mile pace. Forerunner says 698 calories burned.

I think the wife wants to go to the gym tonight, so this might be a 2-a-day situation for me. I'll probably just do weights and situps and stuff though, no (or little) cardio.

Just got back from the gym. I did 20 mins on the elliptical at varying resistance and inclines and then putzed around the weights for about 20 mins, finishing it off with some situps.

What a workout day.. I like this 2-a-day stuff. But now I'm desperately in need of a shower.

I did my 5K in 29:35, another 10 seconds or so off my best time. Pretty good chest and tri workout. I actually did a rep on 200# on the bench, and 195 on the seated dip.

Woot has a GPS watch for tracking roadwork:

http://www.woot.com/ (good only 4/12)

Seems like a good price for this unit. I've Wooted too much recently, so I have to pass.

After my two-a-day yesterday I was kind of tired this morning, so I did a nice and easy 4.70 miles in 38:29 or 8:10/mile pace. 621 calories.

I'd like to drop 10 lbs before training for Chicago starts, but I don't know if that is going to happen. :)

After two days of running, I was kind of beat this morning and did a relatively easy 5.01 miles in 40:08 or 8:01/mile pace. 649 calories were burned in the process.

It was actually quite humid in Boston today!

Was up visiting family in New Hampshire this weekend for Easter and did a nice (albeit hilly) run near their house around a lake. Course was 5.39 miles and I did it with my brother in 44:46, or 8:18/mile pace. The hills were tough (first 2 miles are really a long climb). Forerunner says 747 calories burned.

Thanks....?

I thought that this thread needed something for older more sedentary travelers..I should have added that thought to OP.

I thought that this thread needed something for older more sedentary travelers..I should have added that thought to OP.

I suppose it's not a coincidence that those two commercial sites are owned by the same company, is it? :rolleyes:

Did 16 today in 2:23. Still tracking well for 9-minute pace, but I was totally wiped out this afternoon. As in...I needed a nap. :o

I'll go about 18 this weekend, then it'll be time for a step-back week.

BTW, good luck to any FT'ers at Boston this weekend. :)

I was sick for a few days. Four days actually. Today I felt great, and I did an upper body workout. Felt wonderful to be active again.

Inspired by the Boston Marathon, I went out and ran on Boylston, Comm Ave and Beacon Streets, all of which were closed to vehicular traffic in anticipation of the first wheelchair finishers. What a great day in Boston!

Did 4.50 miles in 35:48 or 7:57/mile. 680 calories. Now time to go cheer on those that are doing a real run today!

Inspired by the Boston Marathon, I went out and ran on Boylston, Comm Ave and Beacon Streets, all of which were closed to vehicular traffic in anticipation of the first wheelchair finishers. What a great day in Boston!

Did 4.50 miles in 35:48 or 7:57/mile. 680 calories. Now time to go cheer on those that are doing a real run today!

Sweet!! Looks like a perfect day in Boston - low 50's and dry. Hope Alan and Meb can make a strong run all the way through to the end!

I suppose it's not a coincidence that those two commercial sites are owned by the same company, is it? :rolleyes:

I have tons of other sites...Those just happen to have the best info for the older Sedentary FTers. I deal with exercise physiologists, nutritionists, personal trainers and clinicians every day.

Resistance exercises are wonderful for most people, especially the athletically challanged!

http://exercise.about.com/cs/exerciseworkouts/a/resistance.htm

http://exercise.about.com/cs/exerciseworkouts/l/blbandworkout.htm

http://en.wikipedia.org/wiki/Resistance_band

Pinniped, you happy now?

I have tons of other sites...Those just happen to have the best info for the older Sedentary FTers. I deal with exercise physiologists, nutritionists, personal trainers and clinicians every day.

Resistance exercises are wonderful for most people, especially the athletically challanged!

http://exercise.about.com/cs/exerciseworkouts/a/resistance.htm

http://exercise.about.com/cs/exerciseworkouts/l/blbandworkout.htm

http://en.wikipedia.org/wiki/Resistance_band

Pinniped, you happy now?

Yeah, I'm fine...I just know others who moderate/maintain the board sometimes don't appreciate commercial postings. Sometimes I've seen 'em let it slide, sometimes I've seen 'em delete the posts.

Holy crap, that is fast. :eek: Drop this guy in Chicago or Berlin with that same effort, and it might be world-record-fast.

Holy crap, that is fast. :eek: Drop this guy in Chicago or Berlin with that same effort, and it might be world-record-fast.

Not only that, but he had to do it on the "new" course with the dip and uphill under Mass Ave. Very well done!! ^

Not only that, but he had to do it on the "new" course with the dip and uphill under Mass Ave. Very well done!! ^

On a much less newsworthy note, I've got the online tracker thing up for 4 of my friends who are running right now. All of them are having good races...on or a bit ahead of their respective goals. Two of them might even PR... I'm so glad there are good racing conditions today...unlike a few of the recent years.

Inspired by yesterday's Boston Marathon, I went out and did 4.95 miles in 37:46 or 7:38/mile pace. Burned 756 calories in the process. Can't wait for the Chicago training to start!

Had a super lazy week last week. Had a bit of a sinus cold (I think...didn't feel too bad but stuffy most of the week), Easter, and a friend of ours bought a SWEET new boat.

2 lifts was all I got in (least amount of time working out in over a year).


Did stairs at the hotel last night. Went from the 1st to 21st floor 5 times. I may be able to run a long distance but stairs still kick my butt.

Ran Sunday a.m. then poof, got nailed with allergies, haven't been able to do anything since then, Today looks like another day of loafing, don't have the juice to go out

Ran Sunday a.m. then poof, got nailed with allergies, haven't been able to do anything since then, Today looks like another day of loafing, don't have the juice to go out

notice you get the allergies AFTER you finish, not during?

The solution is slowing down your breathing afterwards, so you feel like you need more air. After a bit the desire to sneeze, eyes tear etc. will go away.

I worked on my form today, running up and down the block. I am trying to figure out how to run without messing up my left peroneal tendon.

I need to do this more often -- mini sprints and slow downs. I am in terrible shape when it comes to this. My heart goes up fast. I can run steadily and slowly but this interval stuff I'm not used to.

2. I tried this:
lots of bend in knees -- exaggerated

starting from stop, falling forward and continuing so I am sure I am falling forward at my heels

very straight waist and spine

abs in of course

pick up my feet even before they hit the ground -- focusing on picking up the feet and not at all on the landing

looking forward never down

3. It felt very different.

It didn't feel like a lot of ankle stress on my left ankle.

My feet were landing under me or even behind me

My feet were quiet

I landed more on the forefoot. Only with relaxation would the ankle contact the ground

This feels better to me. Tomorrow I will practice this some more.

Well, not that it really matters ;)

I pulled a groin muscle pretty badly a few weeks ago. Tried to keep working out and it made it worse. Decided to take a whole 10 days or so off. After that last week I started coming back slowly. I did two 1 hour sessions with my trainer using weights on upper body stuff only and a one hour tai chi lesson. But no treadmill or tai chi practice.

This week I did an hour with my trainer Monday, again only upper body. Today I did an hour tai chi lesson. Tomorrow weights again and then Im travelling but hope to do tai chi practice if it is still not bothering me much.

On a better note, in my lesson today I finished going through the whole tai chi form. There are 60 steps in it and we've now gone through all of them. Now we will be working on refinement, getting all of the breathing, weight shifts and things down more precisely.

I'm in DC for the rest of the week on business and managed to get in 6.5 miles today along Rock Creek Park in beautiful 75 degree weather after work. Even though I ran the last two days, I felt great, finishing in a strong 48:34 or 7:28/mile pace. Didn't bring the serial adapter with me on the trip, so I don't know how many calories that is.

We should get a FT team at the Chicago marathon this year!

I ran a mile today working on running without ankle pain. I bent my knees deeper, leaned forward more, and made sure my torso was aimed for the sky. Much better and different running feeling than before. Amazing how much there is to this running thing

Aside from that, did an upper body workout and did a farmer's walk with 100 pounds around my yard, which was kinda fun.

Monday: No gym, but we went to Painshill Park and had a nice walk around there for the Bank Holiday
Tuesday: 35 minute x-trainer and weights
Wednesday: 10 minutes xtrainer and 30 minute Spin class
Thursday: 1250m swim

Still gaining weight -- ugh!

I was in between work and dinner with a friend, but managed to get in a quick two miles and some shoulder work. In and out in 30 minutes and back on the road.

Did my 5K in 29:20. This week I'm dropping the weights to about 60% and loading reps. I didn't want to go too hard tonight since I've got a golf tournament tomorrow and Monday. Don't want dead arms.

Friday: 30 minutes x-trainer and weights (though didn't do swiss ball abs like normal d/t time contratints).

Lost a kilo - yay!
Going out with friends for dinner, so it will come back tomorrow. Hey ho.

Today I did 4.70 along the Charles in 36:49 or 7:49/mile pace. Calories burned are 669, which probably did not cover the french fries that came with by kobe beef steak last night. Oh well.

Totals for the week: 4 runs, 20.65 miles, 2:38:59 total time and an average page of 7:41/mile. Total calories 3002.

Because of my travel this week it was difficult to get 5 runs in, but I'm trying to do 5 runs/week as often as I can. Looking back at my running log, this is the number of runs per week:

This week: 4
Last week: 4
etc.: 5
3
4
3
3
4
2
1
3
4
4
5
5
6

So I'm probably averaging somewhere in the 4.5 runs/week but need to get better about getting that extra run in, even if it's a shortie.

Today I was a bit tired and we were fairly busy all day, so I just did a quick 3 miler to stretch the legs. 3.0 miles, 22:59 time or 7:40/mile average. 444 calories burned.

I lifted yesterday, reaching only 331 pounds on the deads rather than my PR of 344 a week or so back. But I didn't get hurt and I feel great, so who could ask for more?

I ran a bit today and the left ankle wasn't hurting me. I have made big improvements in form and I feel ready to start increasing the mileage again. And what great weather! I saw two other barefoot people which is a rarity (although they weren't running).

I've been riding about 20 miles a day lately, just as transportation, not solely to ride. The downside to that is about 6 of it is riding to the gym at school, finding out it's closed for some stupid BS function, then riding back home. Sucks. At least the weathers nice.
And I tried some deadlifts. Not sure if I like them, but I'm going to try again tomorrow.

Today I did 4.82 at a fairly slow 7:57/mile as my legs were pretty tired and I had some shin splint issues. Finished in 38:21 total time for 767 calories. I'll ice and see how I feel tomorrow.. might take the day off.

Monday - Stairs at the hotel (from the 1st to 21st floor 5 times)
Tuesday - 5 Miles
Wednesday - Weights
Thursday - off
Friday - Travel home
Saturday - Weights
Sunday - 10 Miles


THIS IS RACE WEEK!!!! I'm excited but VERY nervous about the race this week. I just want to finish the dang thing. I'm in Dallas Mon-Wed with 2 planned workouts (alt cardio and a light 5 miler), head back to Denver on Wed night and fly into Nashville on Thursday!

Damn that MCM this weekend. Closes my riding route. Not cool. Oh well. I think it's supposed to rain here anyway.
Deadlifts are a new friend of mine.
I think I'm going to start jumping rope soon. Despite my best efforts I have the calves of a 12 year old girl and I'm hoping the rope might kick them into gear.

Despite my best efforts I have the calves of a 12 year old girl and I'm hoping the rope might kick them into gear.


LOL! I too have small legs compared to the rest of my build.

I've found that farmer walks and lots of serious hiking had done a bit to help out.

did almost 2 miles today in the sunshine. No ankle pain whatever. Wowzers!!

Woke up yesterday morning and my lower back was quite sore. This happens to me from time to time, and I haven't been able to pinpoint a cause. Maybe I'll make an appointment to get a referral to an orthopedist and see what the story is.

Anyway, I went out this morning and while the lower back was a bit sore at first, it was ok once I warmed up. I'll see how I feel tomorrow and might take a couple days off or work on the treadmill until the back feels better.

Any one else get lower back soreness from running?

4.79 miles, 37:27 or 7:49/mile and 664 calories were the digits for this run.

Any one else get lower back soreness from running?



Yes. But I have Congenital Spinal Stenosis and Degenerate Disc Disease!

I've had two major surgeries but am fine for now! I'd suggest a good sports medicine doctor and a Neuro not an Ortho.

Yes. But I have Congenital Spinal Stenosis and Degenerate Disc Disease!

I've had two major surgeries but am fine for now! I'd suggest a good sports medicine doctor and a Neuro not an Ortho.

Wow! I guess you do have some experience with this, yikes.

That's interesting a neuro instead of ortho. I was looking forward to a nice massage and back crack. Will a neuro do that? :)

Woke up yesterday morning and my lower back was quite sore. This happens to me from time to time, and I haven't been able to pinpoint a cause. Maybe I'll make an appointment to get a referral to an orthopedist and see what the story is.

Anyway, I went out this morning and while the lower back was a bit sore at first, it was ok once I warmed up. I'll see how I feel tomorrow and might take a couple days off or work on the treadmill until the back feels better.

Any one else get lower back soreness from running?

4.79 miles, 37:27 or 7:49/mile and 664 calories were the digits for this run.

I used to get lower back soreness. Now I run barefoot and have improved my form and no longer get it. I think it is a form problem.