The Work-Out Thread

--- · Post by **---** » Sat October 12, 2013 5:41 pm

broken iris wrote:I don't have enough non-PJ loaded onto to my phone to get through an hour on the elliptical.

the most pjchat GD post of all time

nyquillyn · Post by **nyquillyn** » Sun October 13, 2013 6:43 am

24 miles in 3:09 with ~6,000 feet in elevation change

Didn't run Thursday or Friday. I did drive up the road to the ski resort and sorta freaked myself out with the elevation gain. At one point my car started struggling. The kids and I ended up doing a 2-hour hike on Friday as well. I drove to the base of the mountain Saturday morning and figured I'd be lucky to break 3:30 for the run. I hit the road with 2 handhelds and 3 gels. It was cold, but I resist anything more than a singlet and shorts. The first couple of miles are fairly pedestrian, with really just a slight incline and some rolling hills, I made sure do some 7s in this section to make up for the 9-minute miles I was sure to do on the sketchy parts. I felt good and although I could feel the lack of oxygen, I really didn't struggle to breathe. From the midway point on, my main concern was getting hit by a car on one of the switchbacks. Miles 8, 9, 10 were the steepest and I was struggling to do 9s. Hit my first gel at mile 9. My calves started to tighten up a bit at about mile 10, but I knew the turnaround was coming and the downhill would put my calves at ease. Hit the turnaround (Ski Apache entrance) in 1:44. Felt pretty good about my time and I set my sights on 3:15 finish. The down went well and I seemed to be able to just lean into it. Took my second gel at mile 17 (the road has mile markers). With 2 miles left I had 3:15 in the bag and just needed 2 8-minute miles for for 3:10. I was now back in the flat section near the base of the mountain and my quads were barking from the downhill and my 100-mile cycle last weekend. I downed my last gel and picked up my pace. Mile 23 was an 8-minute mile, then I started my finishing kick early and did my last mile in 7 minutes. Down in 1:25 and finished in 3:09. I ate a hamburger the size of my head afterward.

malice · Post by **malice** » Sun October 13, 2013 6:45 pm

yeah, but, have you slept yet

nyquillyn · Post by **nyquillyn** » Mon October 14, 2013 3:38 am

malice wrote:yeah, but, have you slept yet

Yes. Mountain air, FTW.

Biff Pocoroba · Post by **Biff Pocoroba** » Mon October 14, 2013 3:57 pm

I'm going out of town for a few days so I hit the gym hard this morning. I was there for nearly two hours and think I got work on just about everything, including a good run on the treadmill. Came out good & sweaty.

nyquillyn · Post by **nyquillyn** » Mon October 14, 2013 5:02 pm

10 miles in 67 minutes

Legs didn't feel great after Saturday's run, followed by 11 hours in the car on Sunday. But once I started running, I felt great. I got a late start and the canals were just jam-packed with people exercising. At one point I hit a light on a canal crossing, I hit the walk button and by the time I crossed, their were about 15 people waiting to cross with me. Lungs could feel the extra oxygen after 3 days at 8,000 feet. 34 out. 33 back with a nice finishing kick.

Peeps · Post by **Peeps** » Tue October 15, 2013 1:23 am

i got 245 flat bench for 5 reps no help. pretty proud of myself

and on a side note as i was leaving one of the regulars at the gym asked me how much i lost and hes noticed how much time i and effort i have been putting in

malice · Post by **malice** » Tue October 15, 2013 1:34 am

Peeps wrote:i got 245 flat bench for 5 reps no help. pretty proud of myself

and on a side note as i was leaving one of the regulars at the gym asked me how much i lost and hes noticed how much time i and effort i have been putting in

that's really cool, peeps.

nyquillyn · Post by **nyquillyn** » Wed October 16, 2013 2:43 pm

13.1 miles in 87 minutes

Up at 3, out the door at 3:30. Felt relaxed and enjoyed one of those floating runs where everything seems to just work perfectly. After 2 miles, I decided to run my half marathon route instead of my standard 10 miles. 44 out. 43 back with a nice finishing kick. Kinda regretted not pushing things a little more and going sub-85.

nyquillyn · Post by **nyquillyn** » Thu October 17, 2013 2:13 pm

10 miles in 65 minutes

I actually got 5 hours sleep and felt amazing this morning. Hit the canal kinda late (5:30) and worried a bit about getting home in time to get the kids ready for school. Pretty much killed it the entire way. 33 out. 32 back. My first post-30s 65-minute 10-miler. Pretty damn happy.

Harry Lime · Post by **Harry Lime** » Thu October 17, 2013 4:47 pm

t2b, I have a question.

My lower legs are starting to hurt from running. Is this because my running form is all jacked up? I heard there is a free running class saturday mornings, teaching you proper running form & posture. I'm thinking of going to it.

nyquillyn · Post by **nyquillyn** » Thu October 17, 2013 5:34 pm

Harry Lime wrote:t2b, I have a question.

My lower legs are starting to hurt from running. Is this because my running form is all jacked up? I heard there is a free running class saturday mornings, teaching you proper running form & posture. I'm thinking of going to it.

Yes, your legs are probably screwed up because of your shoes and running form. Since switching to a minimalist/forefoot approach, my running has benefited dramatically in both results and injuries. Try to keep your form realistic however, if you're a serious heelstriker, you're not going to be prancing around on your toes overnight. Just aim for a mid-foot strike.

The greatest advice I ever read about running posture was from Meb Keflezighi, who said you should pretend there is a string attached to the top of your forehead that is keeping you upright. It may sound silly, but it's easy to remember when running.

I would take that class as long as it's not put on by a shoe store. The minimalist trend is starting to fade and people are already switching back to overbuilt motion-control running shoes. YOU should be correcting your form, not your fucking shoes.

Harry Lime · Post by **Harry Lime** » Thu October 17, 2013 7:58 pm

turned2black wrote:
Harry Lime wrote:t2b, I have a question.

My lower legs are starting to hurt from running. Is this because my running form is all jacked up? I heard there is a free running class saturday mornings, teaching you proper running form & posture. I'm thinking of going to it.
Yes, your legs are probably screwed up because of your shoes and running form. Since switching to a minimalist/forefoot approach, my running has benefited dramatically in both results and injuries. Try to keep your form realistic however, if you're a serious heelstriker, you're not going to be prancing around on your toes overnight. Just aim for a mid-foot strike.

The greatest advice I ever read about running posture was from Meb Keflezighi, who said you should pretend there is a string attached to the top of your forehead that is keeping you upright. It may sound silly, but it's easy to remember when running.

I would take that class as long as it's not put on by a shoe store. The minimalist trend is starting to fade and people are already switching back to overbuilt motion-control running shoes. YOU should be correcting your form, not your fucking shoes.

Yeah I try my best to keep straight up. It's usually in the last mile that I start to dog it and forget about it.

And I have these Asics, if that tells you anything:

Spoiler: show

nyquillyn · Post by **nyquillyn** » Thu October 17, 2013 8:28 pm

Harry Lime wrote:
turned2black wrote:
Harry Lime wrote:t2b, I have a question.

My lower legs are starting to hurt from running. Is this because my running form is all jacked up? I heard there is a free running class saturday mornings, teaching you proper running form & posture. I'm thinking of going to it.
Yes, your legs are probably screwed up because of your shoes and running form. Since switching to a minimalist/forefoot approach, my running has benefited dramatically in both results and injuries. Try to keep your form realistic however, if you're a serious heelstriker, you're not going to be prancing around on your toes overnight. Just aim for a mid-foot strike.

The greatest advice I ever read about running posture was from Meb Keflezighi, who said you should pretend there is a string attached to the top of your forehead that is keeping you upright. It may sound silly, but it's easy to remember when running.

I would take that class as long as it's not put on by a shoe store. The minimalist trend is starting to fade and people are already switching back to overbuilt motion-control running shoes. YOU should be correcting your form, not your fucking shoes.
Yeah I try my best to keep straight up. It's usually in the last mile that I start to dog it and forget about it.

And I have these Asics, if that tells you anything:

Spoiler: show

Yeah, I would ditch those shoes. Asics makes a ton of overly cushioned shoes, but they do make a few minimalist kicks.

I've heard good things about these: http://www.asicsamerica.com/Shop/Footwe ... 46361.5801

They have a 6mm heal-to-toe drop, so they are good way to ease yourself into the minimalist thing.

daft twat · Post by **daft twat** » Thu October 17, 2013 11:01 pm

I ran 5 miles in 41 minutes today. This is day one of something.

nyquillyn · Post by **nyquillyn** » Thu October 17, 2013 11:47 pm

daft twat wrote:I ran 5 miles in 41 minutes today. This is day one of something.

That "something" should be qualifying for Boston. You have it in you. Be the wind, friend.

daft twat · Post by **daft twat** » Fri October 18, 2013 12:59 am

turned2black wrote:
daft twat wrote:I ran 5 miles in 41 minutes today. This is day one of something.
That "something" should be qualifying for Boston. You have it in you. Be the wind, friend.

That would be amazing, but I just don't even know how to go about doing it. I also have zero willpower when it comes to food and beverages. I still weigh 172 (5'9"), which is what I weighed at the race in June. I feel like to have a chance at going from 3:37 to 3:10, I'll need to get down to a fit 155.

nyquillyn · Post by **nyquillyn** » Fri October 18, 2013 1:18 am

daft twat wrote:
turned2black wrote:
daft twat wrote:I ran 5 miles in 41 minutes today. This is day one of something.
That "something" should be qualifying for Boston. You have it in you. Be the wind, friend.
That would be amazing, but I just don't even know how to go about doing it. I also have zero willpower when it comes to food and beverages. I still weigh 172 (5'9"), which is what I weighed at the race in June. I feel like to have a chance at going from 3:37 to 3:10, I'll need to get down to a fit 155.

As an added incentive, I swear before all of RM that when you qualify for Boston, I'll pay the entry fees for both your qualifying race and Boston.

TrickyRickey · Post by **TrickyRickey** » Fri October 18, 2013 1:55 am

I got a really good ab workout in today, I worked out for about 2 hours.

Post by **Sgt. Crackpot** » Fri October 18, 2013 11:14 am

turned2black wrote:
daft twat wrote:
turned2black wrote:
daft twat wrote:I ran 5 miles in 41 minutes today. This is day one of something.
That "something" should be qualifying for Boston. You have it in you. Be the wind, friend.
That would be amazing, but I just don't even know how to go about doing it. I also have zero willpower when it comes to food and beverages. I still weigh 172 (5'9"), which is what I weighed at the race in June. I feel like to have a chance at going from 3:37 to 3:10, I'll need to get down to a fit 155.
As an added incentive, I swear before all of RM that when you qualify for Boston, I'll pay the entry fees for both your qualifying race and Boston.

Red Mosquito

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