The Work-Out Thread

[dkfan9]

yeah situps can definitely hurt your back. do crunches, and do some back exercises (bridges, supermans, or even planks)

[nyquillyn]

Doc, these guys are doing ya right and offering great ideas. Hill work (which is basically what d_t is doing) builds endurance and leg strength. You could also throw in a day of speed work here and there (no more than once a week). You could try a 2-minute quarter-mile, walk 5 minutes, then another 2-minute quarter mile. Try to do at least 4 (for a mile total) of those. As you progress, kick it up to maybe 4-to-4:15 half-miles.

As far as your breathing goes, if some douche bag told you to always breathe in though your nose and out your mouth, find them immediately and punch them in their stupid fucking face. Just suck in as much air as possible. Your breathing will get better as time goes on and it's really just a matter of perseverance. As you go longer, you'll find that your breathing will "break" at a certain point and you'll kinda settle into a natural pattern. This (combined with endorphins kicking in) is really what the "runner's high" is all about.

This may sound like a "no shit" comment, but avoid a treadmill that's under a heater vent or, alternatively, seek one out that is next to a fan. Being around some cool air that is circulating will help with your breathing.

[Soma.]

This guy Black is one badass mo fo, huh.

[Dr. Van Nostrand]

Doc, these guys are doing ya right and offering great ideas. Hill work (which is basically what d_t is doing) builds endurance and leg strength. You could also throw in a day of speed work here and there (no more than once a week). You could try a 2-minute quarter-mile, walk 5 minutes, then another 2-minute quarter mile. Try to do at least 4 (for a mile total) of those. As you progress, kick it up to maybe 4-to-4:15 half-miles.

As far as your breathing goes, if some douche bag told you to always breathe in though your nose and out your mouth, find them immediately and punch them in their stupid fucking face. Just suck in as much air as possible. Your breathing will get better as time goes on and it's really just a matter of perseverance. As you go longer, you'll find that your breathing will "break" at a certain point and you'll kinda settle into a natural pattern. This (combined with endorphins kicking in) is really what the "runner's high" is all about.

This may sound like a "no shit" comment, but avoid a treadmill that's under a heater vent or, alternatively, seek one out that is next to a fan. Being around some cool air that is circulating will help with your breathing.

i was going to ask about trying to breathe through your nose and out your mouth because i cant do that shit, but no one told me i needed to do it, i just remember it from karate kid.
thanks much to everyone that is giving me advice and will give me advice as im sure ill have more questions here and there. ive got a lot to do tonight so i doubt ill get a chance to run tonight, but saturday ill try a little incline to see hoe i do and see if i can drop it back down at the end to get some more distance, and i do have a space heater infront of the treadmill but its facing away from the treadmill, i will see if i can move it to another spot, and its not great but the treadmill has a fan on it that will blow some air on your face.

[nyquillyn]

10 miles in 73 minutes

Again, I forgot to eat anything at work and hit the canals under-fueled. I made a RATM mix for the run in an effort to add some pep to my legs. I also brought a gel with me, but no water, which meant I would have to stop at a newly installed water fountain next to the canal. Reached the turnaround in 37 and knew I would need a negative split to finish in 73, which I really wanted to hit again in my quest to return to the land of sub-7s. Things weren't looking good, as I got hung up at 2 traffic crossings and felt like crap. I downed the gel with about 3 miles left, then stopped at the water fountain about 1/2 mile later. A 6-minute final mile with a nice half-mile finishing kick brought me home in 73 minutes. All things considered, a great run. But that last mile left me totally fucking wiped.

[Biff Pocoroba]

Got aother 10 minute mile tonight, and actually got to 1.1 miles before having to slow to a walk, but then i just walked till i called it quits at 15 minutes.

That's usually the type of treadmill work I do; 10-15 minutes after a weight workout. Sometimes I'll hit the gym just to do treadmill and I get 2-3 miles in reading a magazine. I know that doesn't compare to what a lot of you guys run but when I do that a few times a week consistently I see a big difference in my midsection than I when I don't.
In nice weather I'm not far from a state park with miles & miles of trails but I'm much likely to walk those than run.

[Dr. Van Nostrand]

Got aother 10 minute mile tonight, and actually got to 1.1 miles before having to slow to a walk, but then i just walked till i called it quits at 15 minutes.

That's usually the type of treadmill work I do; 10-15 minutes after a weight workout. Sometimes I'll hit the gym just to do treadmill and I get 2-3 miles in reading a magazine. I know that doesn't compare to what a lot of you guys run but when I do that a few times a week consistently I see a big difference in my midsection than I when I don't.
In nice weather I'm not far from a state park with miles & miles of trails but I'm much likely to walk those than run.

As much as i would like some nice scenery for my run, i don't think i can run outside, i guess since i feel like im not good at it i don't really want people watching me run, so i also tend to walk at the parks or bike ride

[Norah]

in through your nose and out through your mouth is how you're supposed to breathe after taking a shot

[epilogue]

Got up a bit early and ran 9 miles in 78 min, 16 sec. Which I think is my new PR. If I'm not mistaken, my last PR was 79 mins, 48 sec. So, cut more than a minute off my time.

And I'm at 26 miles for the week. Sunday, I have a 4 mile race in Central Park. Pretty happy.

[verb_to_trust]

Got up a bit early and ran 9 miles in 78 min, 16 sec. Which I think is my new PR. If I'm not mistaken, my last PR was 79 mins, 48 sec. So, cut more than a minute off my time.

And I'm at 26 miles for the week. Sunday, I have a 4 mile race in Central Park. Pretty happy.

Lets compare 4 mile race times from this weekend on Monday

[epilogue]

Got up a bit early and ran 9 miles in 78 min, 16 sec. Which I think is my new PR. If I'm not mistaken, my last PR was 79 mins, 48 sec. So, cut more than a minute off my time.

And I'm at 26 miles for the week. Sunday, I have a 4 mile race in Central Park. Pretty happy.

Lets compare 4 mile race times from this weekend on Monday

You got it.

But I am running with my wife. If I'm feeling good, she'll let me take off and not hold me back at all. But I usually like running these things with her. I'm already slow, but I'll probably be slower running with her.

Not because she's slower. Because it's harder running with two people in a big group. Her PR for a 4 mile race is actually slightly better than mine.

[Dr. Van Nostrand]

I've always been interested in trying to run a long distance run, i don't think i will ever wanna to an actual marathon, but maybe a 5 mile race or something, maybe if i can get some good distance going on the treadmill then ill give it a shot

[Dr. Van Nostrand]

9 minute mile

But that was it, i walked the last minute and stopped at 10 minutes. No incline this time cuz i knew i wasn't up for running for long so i just went as fast as i could, but its about an hour since i got done and my lungs are still kinda hurting, so i may not be ready to do that again just yet.

[Dr. Van Nostrand]

Im sure my drinks tonight kiled my good time on the mile, but i hope to run again before game time tomorrow

[surfndestroy]

30 minute swim and then 6 mile trail run. I love this trail run, it completely kicks my ass and has some bad ass views on a nice day. i was just under 70 minutes today and that will let me complete a 6 mile race in about 48 minutes. Looking to get this run down to 60 minutes and the 6 mile race in April in under 42. Tomorrow snowboarding. Finally some real fun. And tonight, slaying beers.

[nyquillyn]

Strat, what do you think of hot Vinyasa yoga? I know it's not as strenuous as Bikram and focuses more on "flow," but the schedule works better for me than the Bikram classes. Do you think I would benefit from it or would it just be too easy?

[verb_to_trust]

Finished 18/700ish at the 4 mile race. 27 flat. I really could have done better but it was a fun crowd....

[nyquillyn]

Finished 18/700ish at the 4 mile race. 27 flat. I really could have done better but it was a fun crowd....

Top 20 finish! Nice work, brother.

[nyquillyn]

9.5 miles in 72 minutes

Ran to my sister's house for our yearly Super Bowl party. I ended up taking Saturday off, breaking my every-other-day routine. I was really looking forward to this run. The last half is on a slight downhill and I generally kill it, usually running 6:30s or so. The joy didn't last long as my stupid phone (I listen to Spotify on) went berzerk 5 minutes into the run and I ended up futzing around with the damn thing (while trying to run) for about 10 minutes. Finally I said, "Fuck it!" and put it and my headphones into my waist band and focused on the run. Hit the half-way point in 40, which pissed me off. I used that anger as fuel on the downhill stretch. I was only held up at one intersection and had a nice sprint finish. I got extremely happy with my finishing time, but then remembered it's actually 9.5 miles not 10 miles. Still, pretty happy about the second half of the run.

Consumed about 7,000 calories during the Super Bowl party.

[Strat]

Strat, what do you think of hot Vinyasa yoga? I know it's not as strenuous as Bikram and focuses more on "flow," but the schedule works better for me than the Bikram classes. Do you think I would benefit from it or would it just be too easy?

I say go for it - absolutely. if nothing else you will have the best stretch of your life and that can only be a positive on your running! And you will be putting your body through a new set of exercises and you will notice a change. Also, a lot of the yoga I do is Vinyasa. Baron Baptiste kind of focuses on that as a "power vinyasa". Depending ont he teacher and their idea and plan it could very well be challenging. Also, with Yoga in can be as challenging as you want it to be. Thats what I love most about it.

I hope I get back into the routine today :\