Official Workout/Fitness Thread (Re-born)

[Nivek]

I need another race. Now that the Warrior Dash is over, I haven't worked out even once. Terrible.

[Chocolate City Jordanaire]

My current mix of class and work allows me a fair amount of free time during the week and I've been taking advantage of it to get into the gym for jiu-jitsu just about every day. Other than the obvious benefits of good exercise and a good time I find myself becoming increasingly flexible, to an extent which is starting to surprise me. I've never considered myself a very flexible person but I'm damn near able to get my feet behind my head at this point and after hiding my shame for the entirety of my life I've worked out how to manage a cartwheel.

I've made noise to this effect before but jiu-jitsu or any kind of grappling really will get you in shape but fast if you really work hard and you will certainly be the terror of any impromptu wrestling matches you choose to engage a friend in. But running a zillion miles is certainly another way to get your exercise, this thread has made that very clear.

I would have loved to have trained in BJJ, but hadn't even heard of it back when I was your age. (70st to 80s)

The feeling I got from training in a combat sport (taekwondo) is similar to what I believe I'm hearing from you. Back then I could do hundreds of pushups and situps in one session. I remember being able to do ax kicks and spinning kicks and being really flexible. But that wasn't as good (or effective, I suspect) for me as BJJ or grappling would have been. Purely striking, 75% kicking wasn't necessarily fun. (In tournament I discover that it was fun to hit, not fun to get hit!)

However, grappling has a social element to it and an honor to it that I would have enjoyed back then. If not for age and an injury or two I don't want getting worse (rotator cuff and achilles) I would start training in it--and I'm almost 50.

I foresee myself getting my level of fitness better in the future and giving it a shot, anyway. If there's a way to get granpa-aged guys to start it out, I'm game.

[Ruzious]

I ran 3 marathons wayyy back in the day (2 DC's and 1 Marine Corp - best time 3:49 something) and would like to get in shape to do one more I have to go away. But I'm a long long ways away - just graduated from elipse to treadmill to street running - as I'm being cautious about aggravating an achilles injury. I'm planning on doing a couple of 5K's and then take inventory. I won't even think about thinking about a marathon until/unless I do a couple of 10K's without feeling tortured.

I did mainly kickboxing in my mid-20's - just hated getting kicked in the face but loved the training. But kickboxing and wrestling with guys past their 30's seemed a little creepy. Now it's time for the non-violent pushing. I can't wait to get up early and jog before the sun wakes up - like the old days - even though I can't glide anymore. A little more each day.

[verbal8]

I ran 3 marathons wayyy back in the day (2 DC's and 1 Marine Corp - best time 3:49 something) and would like to get in shape to do one more I have to go away. But I'm a long long ways away - just graduated from elipse to treadmill to street running - as I'm being cautious about aggravating an achilles injury. I'm planning on doing a couple of 5K's and then take inventory. I won't even think about thinking about a marathon until/unless I do a couple of 10K's without feeling tortured.

How long ago did you tear your achilles?

[Chocolate City Jordanaire]

verbal, 2007--as I think about it, it was Oct/Nov of 2007, pretty much exactly three years ago.

I'm actually having a bit of tendinitis in the same heel now. My body tells me, and I have to listen.

Had a great workout yesterday--warmed up shooting hoops, doing low dribbling drills, moving side to side (more than I usually do). Then did two different cardios: the elliptical (pushed hard for about 30 minutes) and, after doing some isometric exercises and light lifting, walked on the treadmill for 20 minutes.

That alone has my calf and that achilles tight today. I didn't stretch/cool down well and am not on any supplements for cartilege or anything like that.

verbal, did you rupture your achilles? Nasty injury. Really nasty.

[Ruzious]

I ran 3 marathons wayyy back in the day (2 DC's and 1 Marine Corp - best time 3:49 something) and would like to get in shape to do one more I have to go away. But I'm a long long ways away - just graduated from elipse to treadmill to street running - as I'm being cautious about aggravating an achilles injury. I'm planning on doing a couple of 5K's and then take inventory. I won't even think about thinking about a marathon until/unless I do a couple of 10K's without feeling tortured.

How long ago did you tear your achilles?

I partially tore mine 25 years ago - and had chronic achilles tendonitis that I ignored and ran with and kept training for about a year. The doc said my achilles could completely snap at any time, but I didn't have surgery. The doc said surgery would require cutting the tendon and repairing it, and the rehab sounded horrific - including a long time recuperating in the hospital and missing months of work. So, I stopped running - though I have started back a few times over the years - always getting sidetracked - but no serious injuries.

[Ruzious]

verbal, 2007--as I think about it, it was Oct/Nov of 2007, pretty much exactly three years ago.

I'm actually having a bit of tendinitis in the same heel now. My body tells me, and I have to listen.

Had a great workout yesterday--warmed up shooting hoops, doing low dribbling drills, moving side to side (more than I usually do). Then did two different cardios: the elliptical (pushed hard for about 30 minutes) and, after doing some isometric exercises and light lifting, walked on the treadmill for 20 minutes.

That alone has my calf and that achilles tight today. I didn't stretch/cool down well and am not on any supplements for cartilege or anything like that.

verbal, did you rupture your achilles? Nasty injury. Really nasty.

At least for me, playing basketball was the absolute worst thing I could do for my achilles tendon - much worse than long-distance running.

[dobrojim]

Everyone that runs should come run in the Turkey Chase. I'm in charge of the Tot Trot so sign the kids up for that. Turkeychase.com

'preciate the heads up but

1. I'll be recovering from a 50 miler the Sat before

2. my club always does a free informal 5 k that morning

[nate33]

I forget Nate's last name but I see several Nate's from OH
in the results for Columbus yesterday. Times ranging from
3:29 to 4:29

I'm guessing either the 3:29 or the next fastest Nate
at 3:42.

which is it? inquiring minds...

It was a disaster. I went out too fast, hit a wall at mile 16 and had to walk/run the rest of the way. I didn't drink enough early on and has muscle cramps for the last 6 miles. I had to stop and stretch every 1/4 mile or so. I tried to compensate for the muscle cramps by taking in more fluids, and then I had stomach cramps. I did the first half in 1:40. I did the second half in... wait for it... 2:15.

It was a real shame because I've actually ran faster in both of my 20-mile training runs than I ran in the first 20 miles of the marathon.

Oh well, you live and learn. Next time, I won't go out as hard. I'll drink more, and I won't taper as much. (I tapered for 2-1/2 weeks even though my peak mileage was just 32 miles a weak. In retrospect, with mileage that low, I shouldn't have tapered much at all - maybe just skip my long run the week before.)

I still did it in 3:55. Not bad for a first time, I guess.

[dobrojim]

sorry to hear that. Sounds like you were capable of considerably
better. Still all in all, pretty respectable. Also not an
uncommon outcome for a large number of first timers.

you might want to look into Succeed caps (salt tablets).
Then can help with the cramping which I assume may
have been partially due to electrolyte loss from
heavy sweating. I don't use them much during training
but will take 1 an hour or more if it's hot enough.

your experience confirms one of my core beliefs
about marathoning - the 2 most critical factors
in having success on race day are:

1. knowing the appropriate pace to establish. This
isn't necessarily an easy determination to make.

2. having the discipline not to exceed that pace
early in the race when you are feeling strong.

which brings me to the taper subject you mentioned,
I long felt that your taper should be roughly proportional
to the intensity of your training. Studies have shown that
many marathoners start on race day with significant muscle
damage already. It's a fine line between getting ready
and being damaged from trying too hard to be ready.

honesty compels me to mention that re my aspects to
a successful marathon 1 and 2, I've never negative split
a marathon. But my PR was the closest I've come and was
within about a minute of an even split.

[Chocolate City Jordanaire]

verbal, 2007--as I think about it, it was Oct/Nov of 2007, pretty much exactly three years ago.

I'm actually having a bit of tendinitis in the same heel now. My body tells me, and I have to listen.

Had a great workout yesterday--warmed up shooting hoops, doing low dribbling drills, moving side to side (more than I usually do). Then did two different cardios: the elliptical (pushed hard for about 30 minutes) and, after doing some isometric exercises and light lifting, walked on the treadmill for 20 minutes.

That alone has my calf and that achilles tight today. I didn't stretch/cool down well and am not on any supplements for cartilege or anything like that.

verbal, did you rupture your achilles? Nasty injury. Really nasty.

At least for me, playing basketball was the absolute worst thing I could do for my achilles tendon - much worse than long-distance running.

Ruz, you're absolutely right. I don't PLAY basketball anymore. I SHOOT the basketball and dribble it by myself. The most I've done competitively on a court is H-O-R-S-E challenges. Even that I have to be mindful not to try and jump or get carried away.

[Ruzious]

verbal, 2007--as I think about it, it was Oct/Nov of 2007, pretty much exactly three years ago.

I'm actually having a bit of tendinitis in the same heel now. My body tells me, and I have to listen.

Had a great workout yesterday--warmed up shooting hoops, doing low dribbling drills, moving side to side (more than I usually do). Then did two different cardios: the elliptical (pushed hard for about 30 minutes) and, after doing some isometric exercises and light lifting, walked on the treadmill for 20 minutes.

That alone has my calf and that achilles tight today. I didn't stretch/cool down well and am not on any supplements for cartilege or anything like that.

verbal, did you rupture your achilles? Nasty injury. Really nasty.

At least for me, playing basketball was the absolute worst thing I could do for my achilles tendon - much worse than long-distance running.

Ruz, you're absolutely right. I don't PLAY basketball anymore. I SHOOT the basketball and dribble it by myself. The most I've done competitively on a court is H-O-R-S-E challenges. Even that I have to be mindful not to try and jump or get carried away.

I feel ya. It's soooo tempting to do more. Even planting your foot to shoot a layup is a risk. But know that eventually, you will be able to do more.

[Ruzious]

Nate, it might not be consolation, but I think you did great. I remember my 1st marathon - I was just happy to finish - at 4:10 something. It was so wierd - after finishing discovering my skin was covered in a layer of salt - I was so dehydrated. Know that you pretty much can't drink too much water and old-fashined gatorade before the race - though you really want to do the bulk of the hydrating by the night before - so you don't need to pee during the run.

[go'stags]

I ran 3 marathons wayyy back in the day (2 DC's and 1 Marine Corp - best time 3:49 something) and would like to get in shape to do one more I have to go away. But I'm a long long ways away - just graduated from elipse to treadmill to street running - as I'm being cautious about aggravating an achilles injury. I'm planning on doing a couple of 5K's and then take inventory. I won't even think about thinking about a marathon until/unless I do a couple of 10K's without feeling tortured.

How long ago did you tear your achilles?

I partially tore mine 25 years ago - and had chronic achilles tendonitis that I ignored and ran with and kept training for about a year. The doc said my achilles could completely snap at any time, but I didn't have surgery. The doc said surgery would require cutting the tendon and repairing it, and the rehab sounded horrific - including a long time recuperating in the hospital and missing months of work. So, I stopped running - though I have started back a few times over the years - always getting sidetracked - but no serious injuries.

Realize this is unsolicited, but I think you (and anyone with nagging running injuries) should look into the Vibram 5 Fingers. Their a "shoe", with a slot for each toe. Their is no support, just rubber on the bottom for protection. The idea is that it forces you to run on the balls of your feet, thus strengthening everything from the arch of your foot to your lower back. I work at a place that sells them, and have am yet o meet a single person that doesn't absolutely love them.

Someone I worked with had bad plantar fascitis,and it was threatening his ability to run. he put these on and never looked back, actually shed time off of his pace. Another guy I work with had lower back problems, and they too went away completely. Just putting it out there FWIW.

[Ruzious]

Interesting Stags. My feets problems are second to Bill Walton's, so I'd like to follow up on that. Is there a store you'd recommend that sells them.

[nate33]

Realize this is unsolicited, but I think you (and anyone with nagging running injuries) should look into the Vibram 5 Fingers. Their a "shoe", with a slot for each toe. Their is no support, just rubber on the bottom for protection. The idea is that it forces you to run on the balls of your feet, thus strengthening everything from the arch of your foot to your lower back. I work at a place that sells them, and have am yet o meet a single person that doesn't absolutely love them.

Someone I worked with had bad plantar fascitis,and it was threatening his ability to run. he put these on and never looked back, actually shed time off of his pace. Another guy I work with had lower back problems, and they too went away completely. Just putting it out there FWIW.

I know about the Vibram shoes. I've been thinking about buying them but I have some reservations. Last year, I tried to do a little barefoot running (in actual bare feet on grass) and I immediately had some issues with my Achilles tendon. Maybe it's just something you have to work up to gradually.

[nate33]

Nate, it might not be consolation, but I think you did great. I remember my 1st marathon - I was just happy to finish - at 4:10 something. It was so wierd - after finishing discovering my skin was covered in a layer of salt - I was so dehydrated. Know that you pretty much can't drink too much water and old-fashined gatorade before the race - though you really want to do the bulk of the hydrating by the night before - so you don't need to pee during the run.

Yeah, that salt layer was gross. I thought someone dumped some white powder on me or something.

[go'stags]

Ruz-I believe City Sports is the largest supplier of the Vibrams. There is also the Vibram website, but they have their own unique sizing, so its best to go try a pair on at the store.

And Nate, you absolutely have to work up to it. If not, then you will get injured. The thing to do is wear them around the house at first, and when your feet get sore, take them off. Do increments of a couple hours, but always listen to your body. One you can wear them for a full 8 hour day without being sore, then your ready to start running in them, although I still wouldn't push the limits at first. But I know a guy who runs marathons in them now, the same guy who had foot problems. I'n never met anyone who has a pair that doesn't ove them.

[Induveca]

Sooo.....no one else to tell so figured I'd share.

Today I did my first run of "German Volume Training" attempting to break through my plateaus. Did a full body workout, probably craziest workout of my life. Felt like I was about to die at times.

Here's the scoop on this style of workout.

You pick a weight you can do 20 reps with, then you do TEN sets at that weight of TEN reps each. So basically 100 reps over 10 sets.

I did this across the board on a full body workout. But not as many exercises obviously for each muscle group.

Chest:
10 sets x 10 65 pound flat dumbbells
10 sets x 10 200 pound incline hammer press

Shoulders
10 sets x 10 40 pound dumbbell overhead presses
10 sets x 10 15 pound front raises

Biceps
10 sets x 10 40 pound seated curls
10 sets x 10 35 pound hammer curls

Triceps
10 sets x 10 67.5 pound pull downs
10 sets x 10 40 pound opposite grip straight bar pulldowns

Abs
10 sets x 10 weighted 35 pound oblique crunches
10 sets x 10 weighted 40 pound side bends
10 sets x 10 weighted 15 pound leg raises

Legs
10 sets x 10 200 pound squats
10 sets x 10 170 pound leg extensions
10 sets x 10 310 pound calf presses

Back
10 sets x 10 lat pulldown........

and at that point I died. Was a 3 hour extravaganza. I would NEVER suggest this for anyone who hasn't been doing serious weightlifting for at least 18 months, but wow WHAT A RUSH.

I fully expect to not be able to move tomorrow. But by all accounts "shocking" your body is exactly what I need right now. Now I'll do 3-4 days of rest and see if that elusive 375+ pound x6 rep bench press is in my future.

Now I'm taking the elevator downstairs to check out the Wiz game. Go Wiz. If you don't hear from me for 4 days it's likely because I'm bedridden and unable to type.

[pancakes3]

good golly, induveca. your hands/wrists/forearms must be burning like crazy. 3 hrs of nonstop lifting sounds borderline torturous. what's your 20x rep weight for lat pulls?