Official Workout/Fitness Thread (Re-born)

[dobrojim]

I just spent the day doing volunteer support at the Bull Run Run (50 miler).
I have a number of friends in the race. While there I heard the VT100 was
almost full so I came home and went ahead and signed up again. I hope
this ends well.

[dobrojim]

Completed my 11th Boston Marathon on Monday in rather
unspectacular fashion, 3:49. I can run much better than that.

Sidenote -they somehow got my time wrong on the results
originally crediting me with a 4:29. Now that would be painful.
They fixed it. I'm not sure how an electronically recorded time
can be mis-recorded, but it was. The bizarre thing is that all
my splits were correct through 40 km. Then it basically said
it took me 50+ minutes to run the last 2.195 km. That's a pretty
slow walking pace.

[nate33]

After my 1-mile warmup, I ran a 3.5 mile tempo run holding a 6:46 pace.

My personal best time in a 4-mile race is 26:38 (6:40 pace). I nearly beat my best race time in a regular workout.

[montestewart]

Completed my 11th Boston Marathon on Monday in rather
unspectacular fashion, 3:49. I can run much better than that.

Sidenote -they somehow got my time wrong on the results
originally crediting me with a 4:29. Now that would be painful.
They fixed it. I'm not sure how an electronically recorded time
can be mis-recorded, but it was. The bizarre thing is that all
my splits were correct through 40 km. Then it basically said
it took me 50+ minutes to run the last 2.195 km. That's a pretty
slow walking pace.

By 3:49, I'd be around the 10-15 mile mark, waiting for an ambulance. Congratulations, that's pretty impressive. People on this board are in a lot better shape than I am.

[Wizards2Lottery]

Completed my 11th Boston Marathon on Monday in rather
unspectacular fashion, 3:49. I can run much better than that.

Sidenote -they somehow got my time wrong on the results
originally crediting me with a 4:29. Now that would be painful.
They fixed it. I'm not sure how an electronically recorded time
can be mis-recorded, but it was. The bizarre thing is that all
my splits were correct through 40 km. Then it basically said
it took me 50+ minutes to run the last 2.195 km. That's a pretty
slow walking pace.

By 3:49, I'd be around the 10-15 mile mark, waiting for an ambulance. Congratulations, that's pretty impressive. People on this board are in a lot better shape than I am.

No kidding lol. I think Dobro and Nate run more in one day than I have in my whole life.

[dobrojim]

thanks guys - it comes from hanging around the wrong crowd

edit to add - they fixed the timing on my time; Apparently I
wasn't the only one that had that happen which again makes
me wonder given that it was an electronically timed race,
how did that happen?

[nate33]

Held a 6:37 pace on my 3.5-mile tempo run on Tuesday. That beats my best 4-mile race pace! Unfortunately, I've developed some soreness in my achilles tendon and it continues to get worse. I first noticed it last Thursday; it was sore after my long run Saturday; and it really hurt after playing basketball on Monday. Tuesday it bothered me for the first two miles of my run before it loosened up.

I don't want this injury to derail my marathon plans this fall so I'm going to dial it back a bit. It's time to get out the bike and start cross-training. Hopefully, it'll feel better after two weeks or so without running.

[dobrojim]

ice multiple times a day

tendons have essentially no vasculature and heal
very slowly from damage. Ice well help speed this
process

the biggest issue I had with achilles was the fact
that after a period of rest of a couple weeks or more,
I would feel OK, go out and run and hurt it again.

Got a parent to step in for me as coach next Sat so
I could run a 50k out in WV. Should be both fun and
a good training run for the stupid 100 I signed up for
again in July.

[nate33]

ice multiple times a day

tendons have essentially no vasculature and heal
very slowly from damage. Ice well help speed this
process

the biggest issue I had with achilles was the fact
that after a period of rest of a couple weeks or more,
I would feel OK, go out and run and hurt it again.

Should I also apply heat? Or just ice?

[dobrojim]

I was about to say no heat - but some gentle heat BEFORE running
might be OK. Not recommended at other times though, as good
as it might feel.

The ice thing really helps. Ice for 5-10 min. You can take 1/2 full
dixie cups and freeze them to use for ice massage. Try to do this
multiple times a day. Min of 5x/day would be good. Allow the
area to recover temp-wise btw icings. That's the point of the
exercise, to increase circulation in the damaged area. That
is the sorta counterintuitive paradoxical aspect. Icing something
will result in the body trying to warm it back up by increasing
circulation to the iced area.

[LyricalRico]

Okay, finally getting around to riding my bike. The problem is I'm being choked by the helmet straps. The size on the box says M/L and the helmet itself fits my head fine, but the straps are too short. Any suggestions on a helmet with long straps?

[dobrojim]

seems strange that you don't have enough adjustment to get it fastened


assuming you can't get it to work, get yourself to a shop and make
sure it fits. Having said that, I have used Performance for my helmet
and bought using their redline in the store. You get the online price
which if you shop around within their store can save you a lot.

Been biking to work a little more the last couple weeks. Been
getting more aggressive doing track workouts more than 1x/week.
Measured my vVO2 by doing a 6 min run after warmup. That has
been my interval pace doing 400 repeats on half rest. Going to
move to 800s for the next week. Or maybe a mix of different distances
in the same workout.

[nate33]

Managed to borrow a road bike from a friend, fixed it up, and rode it for the first time Saturday. I rode with another friend and we went 21 miles at a 18.2 MPH pace (mostly flat ground, 10 MPH wind). I don't know if that's good or not, but I wasn't really all that tired when I was done.

My achilles still hurts when I run. I'm exclusively swimming and biking now. A swam in 5 of the last 7 days, I'm up to 1500 yards a workout now (in about 1/2 an hour) and I'm getting the old muscle memory back. I can now swim slowly indefinitely, but my arms tire when I try to hold a faster pace.

It's a weird feeling. Back in high school when I was on the swim team, I could swim real fast for a long time, until eventually my lungs would give out. The limiting factor was my wind, not my arms and legs. Now, because I'm in good cario shape from running, I'm limited by my arm muscles. I keep telling my arms to go faster and they're like: "screw you, I'm tired".

[LyricalRico]

seems strange that you don't have enough adjustment to get it fastened


assuming you can't get it to work, get yourself to a shop and make
sure it fits. Having said that, I have used Performance for my helmet
and bought using their redline in the store. You get the online price
which if you shop around within their store can save you a lot.

I can fasten it if I max out the slack, but it's a very tight fit. I actually bought it at Performance and it fit better in the store. I'll go back and see what they say.

Hmmm...actually, I didn't buy the one I tried on as the store. I picked another one that was a different color. Maybe I accidentally picked up a smaller size?

[dobrojim]

couple hard training sessions yesterday and today

went with a friend to Maryland Heights yesterday and hiked/ran from the
towpath (actually the road next to the towpath) up to the old Fort. 3x.
Hiked up, ran down.

Then did 13-14 miles this morning on really tired legs. Oh yeah, this is all
after a bike2work Friday (47 miles).

[nate33]

Just rode 31 miles averaging 18 MPH. My GPS watch tells me I burned 2000 calories in 2 hours.

[dobrojim]

^ nice

I take those calorie things with a grain of salt though.
caloriesperhour.com says I burn ~2600 cals by riding to work.
I think the more well trained you are, the more efficiently
you work so fewer cals/unit of work done are consumed.

makes weight loss a b!tch when you are already in shape

[NbdyBeatsTheWiz]

^speaking of weight loss, one of my better friends at church who was around 300 lbs. and 30 years old went 90 days with P90X and lost 44 lbs. I've never been one to buy into any exercise machines/routines I see on TV, but that one is legit. When people started seeing the way it was morphing him, I'd say at least a dozen couples started doing it at the church and they're all seeing significant results.

I'm a skinny dude, if I lost more than 10 lbs. I'd be a beanpole. But there's different routines- cardio, weight loss, and muscle building- I may drop the gym for a couple months do the muscle building this fall and see what happens.

[dobrojim]

nice track workout in the humidity tonight

2x200
2x400
2x800
2x400
2x200

@vVO2max and half rest btw intervals

[nate33]

^speaking of weight loss, one of my better friends at church who was around 300 lbs. and 30 years old went 90 days with P90X and lost 44 lbs. I've never been one to buy into any exercise machines/routines I see on TV, but that one is legit. When people started seeing the way it was morphing him, I'd say at least a dozen couples started doing it at the church and they're all seeing significant results.

I'm a skinny dude, if I lost more than 10 lbs. I'd be a beanpole. But there's different routines- cardio, weight loss, and muscle building- I may drop the gym for a couple months do the muscle building this fall and see what happens.

Go to WalMart and buy the cheap $14 jar of whey protein powder. Drink a large (16 oz) glass of skim milk with two scoops of powder after every weightlifting or P90X workout. You'll add muscle without turning yourself into a beanpole.