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re: ******OT Health & Fitness Thread******
Posted on 5/6/16 at 3:04 pm to jangalang
Posted on 5/6/16 at 3:04 pm to jangalang
quote:
If arms are the weakest part of your body, I'd recommend doing arms and legs together. Doing lower body resistance training workouts will boost your testosterone and GH levels.
On this same note, squat and dead lift are the most important exercises you'll do. They activate the most muscles groups, which triggers the most testosterone levels, as you said. It wasn't til I started taking squats seriously that I was my strongest in all areas. Don't skip leg day, folks.
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Posted on 5/6/16 at 6:31 pm to jangalang
I've been doing skull crushers for years. I went away from them for a bit.
I did legs and arms because my current split is
monday chest and arms
tuesday back and shoulders
wednesday off
Thursday legs and arms
friday chest and shoulders
saturday back and arms
Sunday legs
I did legs and arms because my current split is
monday chest and arms
tuesday back and shoulders
wednesday off
Thursday legs and arms
friday chest and shoulders
saturday back and arms
Sunday legs
Posted on 5/6/16 at 6:34 pm to DrewDawg13
yesterday was:
leg press for 3 sets at 10 reps with it loaded at 540
calf press for the same
squat for 3 sets 10 reps at 225
calf raises 3 sets of 20 reps at 225
Twisting db curl super set with skull crushers
hammer curls super set with lying tricep extensions
barbell curls super set with close grip bp
cable curl super set with tricep triangle push down
leg press for 3 sets at 10 reps with it loaded at 540
calf press for the same
squat for 3 sets 10 reps at 225
calf raises 3 sets of 20 reps at 225
Twisting db curl super set with skull crushers
hammer curls super set with lying tricep extensions
barbell curls super set with close grip bp
cable curl super set with tricep triangle push down
Posted on 5/6/16 at 9:07 pm to heartbreakTiger
I did some deadlift for the first time in years. Felt good.
Not going to lie, I'm only starting to do them again, because I think it'll make me a longer hitter on the course
Not going to lie, I'm only starting to do them again, because I think it'll make me a longer hitter on the course
Posted on 5/7/16 at 10:21 am to shotcaller1
10k DONE! Not last... 
Everyone behind me walked!
Some of the people in front of me walked, too.
Everyone behind me walked!
Some of the people in front of me walked, too.
Posted on 5/7/16 at 12:27 pm to Miz Piggy
quote:
10k DONE! Not last...
Very awesome. We are proud of you!
Posted on 5/7/16 at 5:05 pm to Miz Piggy
Awesome
Posted on 5/7/16 at 5:38 pm to Miz Piggy
Congrats! Ran the first mile of my 5k way too fast and died the rest of the way
Posted on 5/7/16 at 9:20 pm to Pitch To Johnny
What was your time?
Posted on 5/8/16 at 7:36 am to Old Sarge
Can a "retired" distance runner join the thread?
Me. Classic skinny distance runner. I raced all over the US until I retired from competitive running in my mid-late 40's. In my early 50's or so I quit running totally for a few years as I had 30+ years of aches and pains and I had no goals for my training. I lost running "direction" so to speak. Gradually I went from racing weight 6 feet, 135-142 (depending on age and distance) to last year's fat boy model. I don't know what I weighed as I was to embarrassed to get on the scale. I had an abortive return to running last summer but had hammy issues and couldn't understand why I made little progress, so I just pissed around with 3 or so miles a day for a few months. Late last year my wife made a comment which perked me up. I decided it was "time."
Currently I'm at my old maintenance level of 45-50 or so a week - just much slower. I'm lifting weights. At least that is what I am calling it. I have a set of bow flex hand weights and an adjustable bench. I'm a member of a gym, but only use it in inclement weather.
So, any running questions I'm happy to try to answer. In return I will certainly be asking weight lifting questions. I'm thinking of adding equipment and need some help.
By the way, I cut calories, walk, run and lift. We are empty nesters so I have plenty of time before and after work. I lost the fat suit and am approaching the "B" standard for one of my old sponsors. Who knows I may start racing on on the senior masters circuit.
Thanks to Sarge and all the posters here. You have inspired me.
For the poster with arch problems. Either plantar fasciitis or early signs of a stress fracture. Either can sideline you for a while. I'm a huge believer in rotating shoes. I use 2-3 pairs and get rid of them after 250-300 miles. During marathon season I once had top of foot pain. I found the problem to be a lacing problem. The lacing was causing irritation on the top of my arch. The pain was similar to that of a stress fracture - one of which I had in my late 20's.
Run hard, run strong.
Me. Classic skinny distance runner. I raced all over the US until I retired from competitive running in my mid-late 40's. In my early 50's or so I quit running totally for a few years as I had 30+ years of aches and pains and I had no goals for my training. I lost running "direction" so to speak. Gradually I went from racing weight 6 feet, 135-142 (depending on age and distance) to last year's fat boy model. I don't know what I weighed as I was to embarrassed to get on the scale. I had an abortive return to running last summer but had hammy issues and couldn't understand why I made little progress, so I just pissed around with 3 or so miles a day for a few months. Late last year my wife made a comment which perked me up. I decided it was "time."
Currently I'm at my old maintenance level of 45-50 or so a week - just much slower. I'm lifting weights. At least that is what I am calling it. I have a set of bow flex hand weights and an adjustable bench. I'm a member of a gym, but only use it in inclement weather.
So, any running questions I'm happy to try to answer. In return I will certainly be asking weight lifting questions. I'm thinking of adding equipment and need some help.
By the way, I cut calories, walk, run and lift. We are empty nesters so I have plenty of time before and after work. I lost the fat suit and am approaching the "B" standard for one of my old sponsors. Who knows I may start racing on on the senior masters circuit.
Thanks to Sarge and all the posters here. You have inspired me.
For the poster with arch problems. Either plantar fasciitis or early signs of a stress fracture. Either can sideline you for a while. I'm a huge believer in rotating shoes. I use 2-3 pairs and get rid of them after 250-300 miles. During marathon season I once had top of foot pain. I found the problem to be a lacing problem. The lacing was causing irritation on the top of my arch. The pain was similar to that of a stress fracture - one of which I had in my late 20's.
Run hard, run strong.
Posted on 5/8/16 at 8:17 am to runningdog
quote:
So, any running questions I'm happy to try to answer. In return I will certainly be asking weight lifting questions. I'm thinking of adding equipment and need some help.
Thanks for bringing your wisdom into this thread Runningdog. I am very glad you decided to say hi
I've taken the last week off due to being on the road and supervising crews in the field for 14-18 hrs a day. Have just been too sore and tuckered out to lace em up. This week I'm back to my home office and can start grinding again.
I've been battling a hammy for a while now and understand how it can really impact your running. How many months before it completely heals? I have a buddy that was an athlete in college tell me it could take a year unless I stop running completely for a month or so (which I refuse to do)
I'm currently hoping for a half marathon in the fall, I think I could grind out the distance now but I don't want to finish in the bottom of the pack
to your 40-50 miles a week, how many miles per run and how many off days between runs? Is it hilly where you are? What is your warm up? What is your cool down? Do you stretch any before or just after? What stretches do you do and which ones are best? I almost got my first 100 mile month last month but fell a few miles short when I took a 6-7 day stretch off while traveling
I'll say it again, thanks for joining in. I'm sure that we'll wear you out with questions
Posted on 5/8/16 at 10:26 am to Old Sarge
quote:
quote:
So, any running questions I'm happy to try to answer. In return I will certainly be asking weight lifting questions. I'm thinking of adding equipment and need some help.
Thanks for bringing your wisdom into this thread Runningdog. I am very glad you decided to say hi
I've taken the last week off due to being on the road and supervising crews in the field for 14-18 hrs a day. Have just been too sore and tuckered out to lace em up. This week I'm back to my home office and can start grinding again.
This is a common issue and to a degree leads to frustration with newish runners. I've found that you have to set aside a time each day to run. You, in essence, have to be selfish. For me it is 6:00 a.m. Otherwise, it is easy to skip a day here and there, which impacts your fitness.
I've been battling a hammy for a while now and understand how it can really impact your running. How many months before it completely heals? I have a buddy that was an athlete in college tell me it could take a year unless I stop running completely for a month or so (which I refuse to do)
Hamstring injuries are notoriously slow healing. Not only that, I've found they reoccur or are aggravated just when you think you are over them. Stretch, stretch and stretch. As the season warms, I've found getting a pool to do my post run stretching has served to reduce muscle soreness. As for taking time off, a tweaked hamstring is the cost of doing business. A hamstring that shuts you down with pain merits going to see a PT.
I'm currently hoping for a half marathon in the fall, I think I could grind out the distance now but I don't want to finish in the bottom of the pack
1/2s are a fun distance. Try a 15k first. You can easily run a 1/2 off of a bi weekly 9-10 mile long run. I like 1/2s because the distance is long enough that some true distance training and planning is required. But in racing a bunch of them I didn't get as "beat up" as I did marathoning. If you are looking for an early fall 1/2, the Philadelphia Distance Run is the classic 1/2 race we were all judged by. Great race, flat, fast, fun, scenic and fantastic crowds. I would make the 1/2 an event type race. Treat your significant other to a trip at the same time.
to your 40-50 miles a week, how many miles per run and how many off days between runs? Is it hilly where you are? What is your warm up? What is your cool down? Do you stretch any before or just after? What stretches do you do and which ones are best?
I don't do "off days" per se. I'm on maintenance right now. I run 6 miles per day with a long run of 9-12 miles on Saturday. My off days are days on which I back off the pace. My training bible for many years has been Jack Daniels book. I've had coaches who were HRM centric, but I'm not a heart rate training guy. I have 8 stretches I perform every day. I stretch after I run. As I said l like to get in the pool after I run. I walk for a mile or 1&1/2 after each run. I normally run the first mile about 45 seconds slower than the average pace for the entire run. This morning I ran 8 first mile with a 7:15 avg pace. Sunday's are an "off day" for me since I run long on Saturday. After I lift, I walk 3 to 3&1/2.
I almost got my first 100 mile month last month but fell a few miles short when I took a 6-7 day stretch off while traveling
I love to run when I'm traveling. Some of my favorite runs have been on road trips. For example, I was in Illinois one morning out running on a country road. The road had long slow hills. The morning was perfect. I ran by a couple of dairies. The corn fields were sublime. Just a great 10 miler!
This post was edited on 5/8/16 at 10:38 am
Posted on 5/8/16 at 11:04 am to runningdog
So instead of running 10 miles 3-4 days a week you think 6-7 daily for 5 in a row with a long run at the end with a day off is good?
As a new runner I was worried about recovery so thinking running every other day was best, but not being sure about it. So many different opinions are out there.
So for shoes you rotate several pairs, and retire a pair at 250ish, is the totation to give the shoe cushion time to recover and not be compacted? Or to not get your feet damaged by any particular pressure point on a specific shoe?
As a new runner I was worried about recovery so thinking running every other day was best, but not being sure about it. So many different opinions are out there.
So for shoes you rotate several pairs, and retire a pair at 250ish, is the totation to give the shoe cushion time to recover and not be compacted? Or to not get your feet damaged by any particular pressure point on a specific shoe?
Posted on 5/8/16 at 12:59 pm to Old Sarge
Several years ago an exercise physiologist friend wrote about his experience training for a marathon off of a 3-4 run a week schedule, if I remember correctly. It was the rage of the moment. Some would argue that my version of "off days" contains junk miles. I subscribe to the easy day philosophy. My body responds well to slow pace as an off day. Some runners need an actual day off for muscle recovery. I suggest experimenting to see how your body responds. If I was racing, my off days would be days with both reduced pace and reduced distance.
In short if 5 days a week works for you, do it. But, be very disciplined so as to not allow "life" to interfere with your training.
I have a good friend, 2:24 Boston PR guy, who has feet of iron. If we wore the same size shoes, I suspect he would run in my discards. I swear he will run in a pair of shoes that makes me cringe. I can put on a pair of shoes and immediately tell if they are worn out. Shoes are cheap relative to the expense of other sports, golf fees for example. Why risk stress fractures and the like? I had a stress fracture in my mid twenties that was caused either by running on a treadmill or running in shoes with too many miles. I travelled for work that year and also worked downtown in a large city. I ran on a treadmill 5+ days a week for a few months. The shoes looked good because the tread didn't wear like you see from road running. Never again. I rotate shoes religiously.
If you live near a university treat yourself to a trip to the physiology department for a mechanical assessment and bmi/VO2 report. Also, you may run across a grad student willing to "coach" you for a small fee. I've had a multitude of coaches over the decades. It is nice to have someone monitor your training. You will also benefit from a professional preparing your workout schedule. Just a thought. Again, running is a cheap sport and a coach will not be very expensive.
In short if 5 days a week works for you, do it. But, be very disciplined so as to not allow "life" to interfere with your training.
I have a good friend, 2:24 Boston PR guy, who has feet of iron. If we wore the same size shoes, I suspect he would run in my discards. I swear he will run in a pair of shoes that makes me cringe. I can put on a pair of shoes and immediately tell if they are worn out. Shoes are cheap relative to the expense of other sports, golf fees for example. Why risk stress fractures and the like? I had a stress fracture in my mid twenties that was caused either by running on a treadmill or running in shoes with too many miles. I travelled for work that year and also worked downtown in a large city. I ran on a treadmill 5+ days a week for a few months. The shoes looked good because the tread didn't wear like you see from road running. Never again. I rotate shoes religiously.
If you live near a university treat yourself to a trip to the physiology department for a mechanical assessment and bmi/VO2 report. Also, you may run across a grad student willing to "coach" you for a small fee. I've had a multitude of coaches over the decades. It is nice to have someone monitor your training. You will also benefit from a professional preparing your workout schedule. Just a thought. Again, running is a cheap sport and a coach will not be very expensive.
Posted on 5/8/16 at 1:12 pm to runningdog
I started in October and have noticed a drop off in my stamina since the air started warming up and the humidity has come back. I live near Houston. Is this normal/understood or am I just imagining it since it's less comfortable in the heat? Where do you live/run? Georgia?
Another thing, I've started to develop blisters on the tips of my long toe next to my big toes. But really only when I'm digging hard for a faster time. I've changed socks and my shoes fit really well. Is this normal and will the tips of those toes eventually just toughen up/callous ?
Since I run most of each run on a gravel track my soles also wear very slowly but I can really feel when the cushion is compacted in my knees and back. I agree, shoes are relatively cheap, I've just been sticking with $45-55 running shoes from the reebok store and am happy with the comfort.
Do you listen to music when you run? I find music helps the time pass when running but it does mess with my pace, slow songs slow me down.
Another thing, I've started to develop blisters on the tips of my long toe next to my big toes. But really only when I'm digging hard for a faster time. I've changed socks and my shoes fit really well. Is this normal and will the tips of those toes eventually just toughen up/callous ?
quote:
The shoes looked good because the tread didn't wear like you see from road running.
Since I run most of each run on a gravel track my soles also wear very slowly but I can really feel when the cushion is compacted in my knees and back. I agree, shoes are relatively cheap, I've just been sticking with $45-55 running shoes from the reebok store and am happy with the comfort.
Do you listen to music when you run? I find music helps the time pass when running but it does mess with my pace, slow songs slow me down.
This post was edited on 5/8/16 at 1:54 pm
Posted on 5/8/16 at 2:11 pm to Old Sarge
NOOOOOO!!!!! For the love of god, go to a shoe store specializing in running shoes. Ask for the shoe specialist and have him/HR fit you for shoes. Biomechanics and proper shoes are entirely related. You may be like my buddy. He could run in army boots and wouldn't care.
Many elite road runners use the summer as an off season from racing for the very reasons you described. I was a fall season racer, so I trained hard spring, summer and raced in the fall. A lot of my buddies trained late summer, fall and raced late winter and spring. As they aged they crosstrained or reduced mileage in the summer. I snow boarded and ran a maintenance level in the winter. I run at 6 am to avoid the summer heat. In the winter I run late in the day or at lunch.
Welcome to running. Black toenails are pretty common. I have two right now. I like a loose fitting shoe. Black toes are the price I pay for not paying attention to lacing up the instep tight enough to prevent slippage. Could also be the shoe you are wearing. Toe boxes vary from style to style.
I don't listen to music when I run. The road is my church. I think about life stuff, mentally wander, concentrate when I need to and, yep, commune with my maker. It is not uncommon to look down and realized I've covered a mile or two I don't really remember because I've been lost in my thoughts.
Many elite road runners use the summer as an off season from racing for the very reasons you described. I was a fall season racer, so I trained hard spring, summer and raced in the fall. A lot of my buddies trained late summer, fall and raced late winter and spring. As they aged they crosstrained or reduced mileage in the summer. I snow boarded and ran a maintenance level in the winter. I run at 6 am to avoid the summer heat. In the winter I run late in the day or at lunch.
Welcome to running. Black toenails are pretty common. I have two right now. I like a loose fitting shoe. Black toes are the price I pay for not paying attention to lacing up the instep tight enough to prevent slippage. Could also be the shoe you are wearing. Toe boxes vary from style to style.
I don't listen to music when I run. The road is my church. I think about life stuff, mentally wander, concentrate when I need to and, yep, commune with my maker. It is not uncommon to look down and realized I've covered a mile or two I don't really remember because I've been lost in my thoughts.
This post was edited on 5/8/16 at 2:13 pm
Posted on 5/8/16 at 2:20 pm to runningdog
Thanks for all the q&a it's great to be able to chat with an experienced runner.
it's great to be able to chat with an experienced runner. Posted on 5/8/16 at 2:23 pm to Old Sarge
Another piece of equipment I recommend is a GPS watch. I've owned 4 generations of garmin products. I think there still are a few photos of me on the web wearing an early generation garmin product that looked like a Walkman on my upper arm. The guys laughed about it, but I loved racing with one particularly after I started marathoning. To me it was like the GU revolution in marathon training. I started marathoning late in life - age 40+. I never hit the wall because I constantly took in calories through gel packs.
For training it is perfect. No bullshite allowed. You run a mile it tells you how fast. When and if you begin tempo run training, it will allow you to run tempo miles on a flat road verses a tract. No distance cheating, no I'm pretty sure I was running 7 minute pace, etc.
My current GPS is a garmin 235.
For training it is perfect. No bullshite allowed. You run a mile it tells you how fast. When and if you begin tempo run training, it will allow you to run tempo miles on a flat road verses a tract. No distance cheating, no I'm pretty sure I was running 7 minute pace, etc.
My current GPS is a garmin 235.
Posted on 5/8/16 at 2:30 pm to Old Sarge
quote:
Thanks for all the q&a it's great to be able to chat with an experienced runner.
No problem, any time. I don't know jack about weight lifting. I don't know jack about nutrition. I know distance running. Unfortunately my knowledge of the track is generally associated with vomiting, so I'm not much help there.
Posted on 5/8/16 at 2:31 pm to runningdog
I really like my Runtastic app. It maps my routes, tells me my current speed, average speed and distance every half mile. Reports my mile by mile stats and elevation changes along with pace. It connects via Bluetooth with my ear buds
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