Official Workout/Fitness Thread (Re-born)

Post #121 » by **nate33** » Mon Sep 21, 2009 12:27 pm

Nice job, dobro! 1:33! Very impressive.

My race is in four weeks.

dobrojim · Post #122 » by **dobrojim** » Mon Sep 21, 2009 5:01 pm

^ I would strongly encourage you to do at least one run/wk
over 13 miles for the next 2 weeks.

Cut down on your weekly total if you have to. Focus on
running steady and/or increasing your pace over the
distance even if that means slowing considerably
at the start.

If there is a 10K you can run, that's always a good training
distance and evaluation tool for seeing what pace you should run.

Post #123 » by **nate33** » Mon Sep 21, 2009 6:50 pm

I did 12 miles last Saturday (nine days ago). I alternated running for half a mile and walking for 30 seconds, overall, I averaged an 8:26 pace.

I did 14 miles Saturday (two days ago). I averaged an 8:17 pace doing the same walk/run thing. (Basically, I'm holding about 7:55 pace while running).

I plan on running 16 miles this weekend. I think I'll stick with the walk/run deal. It seems to help in my recovery.

I'll go about 10 miles at a faster pace on October 5th and I'll taper on October 12th. My goal is to hold a 7:30 pace on race day.

I'm also doing 6-mile tempo runs on Tuesdays and some sprint work on Thursdays.

dobrojim · Post #124 » by **dobrojim** » Mon Sep 21, 2009 6:58 pm

one of the nicest things at the run yesterday was the fountain with nice chilly
water in which I soaked my legs from the knees down for 5 minutes after the
race yesterday.

After that I ended up doing a lot of sightseeing around Philly which was
good for the legs too.

Chocolate City Jordanaire · Post #125 » by **Chocolate City Jordanaire** » Mon Sep 21, 2009 7:44 pm

Friday -- I lap swam at a pool. Also did 45 minutes at moderate to moderately high cardio pace for me on the stationary bike (before the swim).

Saturday -- Rode the mountain bike on a (for me) fairly intense 1 hour trip. Got some real inspiration from other folks, particularly a guy who was training for a 100-miler. He pretty much escorted me about the last 3/4 mile or so of the way when I was pulled off the road tired.

Sunday -- Got right back on the bike but went to a spot I like near the beach. Rode a little farther than Saturday but at a pedestrian pace on a level course. After biking I did stretching routine. After that I swam at the beach. By far the most relaxed and longest distance I've ever swam. Just like the prior day, met some real encouraging folks--two in particular that trained together for a triathlon.

All I can say is I'm really grateful to Zerocious for encouraging me. Same, too, for jim. You, too, nate. Rather than compare how far or what I'm doing to what you guys do; I'll just say the beginning of my journey has been very exhilirating.

Post #126 » by **nate33** » Mon Sep 21, 2009 8:32 pm

Nice job, CCJ. I'll give you extra credit for swimming at the beach. As I'm sure you've figured out, swimming in the ocean is much harder than swimming in a lap pool. It's amazing how much it helps to get that 2-second rest on every turn.

likwitdesi · Post #127 » by **likwitdesi** » Mon Sep 21, 2009 8:56 pm

fitness gurus, what is a good exercise i can do for my shoulders to improve my bench press? from what i am seeing, it is my shoulders that always give out.

Post #128 » by **nate33** » Mon Sep 21, 2009 9:04 pm

Mix it up a bit. Stop doing flat bench press for a while. Do incline bench. Do some dips. Maybe put away the bar for a while and work with dumbells.

In general, doing things at an incline will work your shoulders more.

Post #129 » by **Rafael122** » Mon Sep 21, 2009 11:11 pm

Since May, I've managed to lose about 22 pounds. I haven't changed my diet or anything, but I go to the gym 3 times a week and do cardio + weightlifting everyday I go.

It's just weird. I still eat fast food, but...its hard to explain...I didn't need to lose the weight, I just did.

Zerocious · Post #130 » by **Zerocious** » Tue Sep 22, 2009 2:31 am

likwitdesi wrote:fitness gurus, what is a good exercise i can do for my shoulders to improve my bench press? from what i am seeing, it is my shoulders that always give out.

fitconnect.com wrote:Form is of utmost importance here not so much because of the high chances of injury, but because it will ensure that you are working your pectorals and not your deltoids.

Lie under the bar and arch your lower back slightly. Make sure your entire upper back is supporting your body weight. Plant both feet firmly on the floor; some people like to put both feet up, but this causes your lower back to be completely straight on the bench, thus you will be unable to isolate your chest. Tighten your core and round your shoulders back. It is important to stick your chest out and round your shoulders back as this will ensure that you work your chest and not your shoulders. Then, grip the bar, unrack it, and lower it to slightly above your nipple line. Ensure that your arms are bent perpendicularly at the bottom of the rep, i.e. when the bar just grazes your chest. After that, press the weight back straight up until your elbows almost lock. Do not lock your elbows though; this will cause injuries, especially if you are training heavy.

Always make sure you do not bounce the weight off your chest when benching. This mistake is far too common, and it can cause broken ribs. It also renders the bench press less effective; so you bench more weight, but your chest won’t grow as much.

dobrojim · Post #131 » by **dobrojim** » Tue Sep 22, 2009 5:06 pm

got a bike commute in today

legs are back to feeling tired

bike commute mileage for the year now up to slightly under 1350.
Getting to 2000 is going to require focus, luck and good weather.
I'll need 14 more rides in (and home again).

but it was car free day today so I had to

Zerocious · Post #132 » by **Zerocious** » Tue Sep 22, 2009 8:29 pm

Chocolate City Jordanaire wrote:Friday -- I lap swam at a pool. Also did 45 minutes at moderate to moderately high cardio pace for me on the stationary bike (before the swim).

Saturday -- Rode the mountain bike on a (for me) fairly intense 1 hour trip. Got some real inspiration from other folks, particularly a guy who was training for a 100-miler. He pretty much escorted me about the last 3/4 mile or so of the way when I was pulled off the road tired.

Sunday -- Got right back on the back but went to a spot I like near the beach. Rode a little farther than Saturday but at a pedestrian pace on a level course. After biking I did stretching routine. After that I swam at the beach. By far the most relaxed and longest distance I've ever swam. Just like the prior day, met some real encouraging folks--two in particular that trained together for a triathlon.

All I can say is I'm really grateful to Zerocious for encouraging me. Same, too, for jim. You, too, nate. Rather than compare how far or what I'm doing to what you guys do; I'll just say the beginning of my journey has been very exhilirating.

missed this post earlier. Nice work CCJ. Now i am getting jealous, Seems like you might be getting on the bike more than i am. and than swimming in the sea and all, i can only dream. I wish i had more time, but with the fam and work and all...

i am however, now a trip organizer for mountain bikers in MD, and DE. Check http://www.meetup.com/BiketheMountain/. I organize 4-5 trips a month. I am looking for some nice trails down by DC area to accommodate some from that area. I'll let you know when we're down there, maybe we can get a ride in together?!

Anyway, i am glad you found my word encouraging! good luck, and keep on keeping on!!

Chocolate City Jordanaire · Post #133 » by **Chocolate City Jordanaire** » Tue Sep 22, 2009 9:49 pm

Zerocious wrote:
missed this post earlier. Nice work CCJ. Now i am getting jealous, Seems like you might be getting on the bike more than i am. and than swimming in the sea and all, i can only dream. I wish i had more time, but with the fam and work and all...

i am however, now a trip organizer for mountain bikers in MD, and DE. Check http://www.meetup.com/BiketheMountain/. I organize 4-5 trips a month. I am looking for some nice trails down by DC area to accommodate some from that area. I'll let you know when we're down there, maybe we can get a ride in together?!

Anyway, i am glad you found my word encouraging! good luck, and keep on keeping on!!

Zerocious, I'm trying to squeeze all I can in on the weekends because in a month or so I'll be very busy with three boys' youth league games.

I just took the time for myself and it was worth it. Man I enjoyed that portion of my weekend!

Zerocious · Post #134 » by **Zerocious** » Tue Sep 22, 2009 10:08 pm

Chocolate City Jordanaire wrote:
Zerocious wrote:
missed this post earlier. Nice work CCJ. Now i am getting jealous, Seems like you might be getting on the bike more than i am. and than swimming in the sea and all, i can only dream. I wish i had more time, but with the fam and work and all...

i am however, now a trip organizer for mountain bikers in MD, and DE. Check http://www.meetup.com/BiketheMountain/. I organize 4-5 trips a month. I am looking for some nice trails down by DC area to accommodate some from that area. I'll let you know when we're down there, maybe we can get a ride in together?!

Anyway, i am glad you found my word encouraging! good luck, and keep on keeping on!!

Zerocious, I'm trying to squeeze all I can in on the weekends because in a month or so I'll be very busy with three boys' youth league games.

I just took the time for myself and it was worth it. Man I enjoyed that portion of my weekend!

What sport? No one says you can't coach from atop a bike, hahaha :lol:

Zerocious · Post #135 » by **Zerocious** » Mon Oct 12, 2009 1:39 pm

man, endo's are no fun. busted my legs, face. and my shoulder and elbow hyper extended.
Going for a run today, little safer. been of the bike for a week, getting back on tomorrow....

Post #136 » by **nate33** » Mon Oct 12, 2009 1:59 pm

The half marathon is next week. I'm in the best shape of my life right now! Last week, I ran 14 miles holding a 7:58 pace (despite walking for 30 seconds every half mile). This past weekend, during my taper, I jogged 6.5 miles and held a 7:25 pace without even trying.

My goal time for the half marathon was a 100 minutes (a 7:37 pace). I think my goal is way too slow. I gotta feeling I'm going to crush that, maybe hold a 7:25 or so. That's about a 1:37:00 overall. That's dobrojim territory!

I'm down to 158 pounds despite having a fair amount of upper body muscle mass. My 32-inch waist jeans are now a bit too big.

Post #137 » by **nate33** » Mon Oct 12, 2009 2:06 pm

If you're looking for a fitness goal, why not check out the Marine Corp Physical Fitness Charts

You can see how far away you are from qualifying for the Marines. And if you qualify, see what class you would make. There are 3 tests: the 3-mile run, pullups, and the abdominal crunch. You must complete all tests within a 2 hour timespan. Determine your score via the charts.

Post #138 » by **W. Unseld** » Mon Oct 12, 2009 8:46 pm

Gave up sweets/sugar for the past 2 weeks, sadly have not lost any weight but do feel a little better and a little less tired despite the 6 month old making sure we are up 3 times a night. We need adult recess so we can go work out during the day. Everyone would be healthier and more productive in the afternoon.

Chocolate City Jordanaire · Post #139 » by **Chocolate City Jordanaire** » Tue Oct 13, 2009 6:44 am

Zerocious wrote:What sport? No one says you can't coach from atop a bike, hahaha

Football. I'm not coaching, but will very soon have three ball games to get my sons to each Saturday. I can still ride Sunday mornings, when my leg gets a bit less tender, that is.

Seems out of the blue the back of my lower leg, from the achilles area to the calf of the same leg that I suffered the ruptured achilles on 2 years ago is sore. Sore to the touch. I am not taking any chances with it. I was on crutches for 4 or 5 months and gimpy for a good 3 or 4 months after that. Don't want to go back there. So, I've just laid off the bike except to ride 10-15 minutes around my house. Nothiing strenuous.

The good news is that I'm still able to do the elliptical and stationary bike, as well as to swim laps after doing the more laid back cardio. Had a really nice workout today. My conditioning has come a long way.

Just like W. Unseld my weight has not. In my case it's due to what I'm eating. Kind of binging at times. Nevertheless, I'm encouraged that I'm heading in the right direction.

Zerocious · Post #140 » by **Zerocious** » Tue Oct 13, 2009 8:14 pm

Chocolate City Jordanaire wrote:
Zerocious wrote:What sport? No one says you can't coach from atop a bike, hahaha

Football. I'm not coaching, but will very soon have three ball games to get my sons to each Saturday. I can still ride Sunday mornings, when my leg gets a bit less tender, that is.

Seems out of the blue the back of my lower leg, from the achilles area to the calf of the same leg that I suffered the ruptured achilles on 2 years ago is sore. Sore to the touch. I am not taking any chances with it. I was on crutches for 4 or 5 months and gimpy for a good 3 or 4 months after that. Don't want to go back there. So, I've just laid off the bike except to ride 10-15 minutes around my house. Nothiing strenuous.

The good news is that I'm still able to do the elliptical and stationary bike, as well as to swim laps after doing the more laid back cardio. Had a really nice workout today. My conditioning has come a long way.

Just like W. Unseld my weight has not. In my case it's due to what I'm eating. Kind of binging at times. Nevertheless, I'm encouraged that I'm heading in the right direction.

does seem odd your Achilles area is hurting.

seems like maybe your foot positioning on the pedals might be off. putting to much strain on it. make sure the middle of the pedal is on the ball of your foot. i can't imagine you don't do that though, it is most natural.

At 5'11", 180lbs is far from being over weight, but i am back on a weight watcher/ blood type diet. if only to keep focused on eating healthily and timely. i hope to lose another 10 pounds and keep steady at 170 for a while and from there perhaps build up to 180 again with weight training.

yesterday i went for a run again, for the first time in a month and it was so easy. Mountain biking has done miracles for my cardio. i ran 3 miles in under 20 mins and was barely breathing hard. broke a sweat though, but was wearing sweat pants and longsleeve under sweatshirt. today my upper legs are sore :-?

tomorrow heading back to the trails for first time in a week. my shoulders and face have healed nicely and i am ready to get back on the saddle.