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Kicking Asphalt Part 14

Old 08-15-2012, 06:22 PM
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InParticular- If you are using the C-2 rower look under the workout tab on the machine. I believe it is listed under the classic tab, possibly under custom. If not just go insane for 500 meters. I'm talking in the 2 minute and under area. Once done rest one minute and repeat. If it takes longer than 2 minutes no big thing, you still rest 1 minute. A small boxing timer is great for this, you can set it for 2 or 3 minute round with either 30 seconds or a full minute of rest. Have fun sister.
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Old 08-15-2012, 08:32 PM
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Ha ha Piotr tisk tisk! What happened to being discreet?

Right on TiG congrats on the pleasant surprise. I love those.

Nice running MG, your dog is seriously cute! That is a lot of dog! My little duck toller/border collie cross is enough for me to handle-respect to you!

Hi back coffee nut!

Nice workout SG!

Haha Navy that's hilarious about the pregnant woman, I can just see it! And thanks for the rowing tip, yeah I'll check it out.

I got a MAJOR arm workout today, because I rented these hedge trimmers to do a cedar hedge and the only ones they had were the extended long ones and they were SO HEAVY. So I was lifting that thing up and over my head for over an hour straight. My arms were absolutely shaking! And it was freaking hot, by the way. It FINALLY got hot here, hallelujah!

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Old 08-16-2012, 11:41 AM
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Hey all... been sticking with 3 miles most of the week. Going to TRY really hard to get my butt up in the morning and run when it's cool... bet I'll do at least a little better.

Great job everyone.
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Old 08-16-2012, 01:52 PM
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Originally Posted by navy0923 View Post
I took of for my 400 meter "sprint" and was passed by a pregnant woman pushing a jogging stroller so I just went ahead and stopped the "sprints" and did 200 yards of lunges.
This made me laugh too...thanks. I can totally relate...nothing against pregnant women of course. Actually...A site called Faces Of Fitness recently did a tribute to women that exercise while pregnant and they posted pics (and stories maybe?) of them. Nice work outs Navy.

Good to hear from ya R4R and glad you're stickin with it.

Nice arm work out InP. Good thing the weather is finally cooperating for you!

Coffee!

Mastiff - Nice 7.5! Cool you got the extra stuff in at work.

Nice 7.5 as well Tig! ^ Were you two runnin together?

Nice work out Piotr and I appreciate great scenery too.

Nice job Uncle!

I did some weight lifting and kettle bell exercises. Now in the middle of some house work. Up and down stairs...up and down stairs...repeat.

Hope everyone is well.
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Old 08-16-2012, 04:50 PM
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R4R - keep running! Get into a good routine of a decent amount of weekly mileage and then you'll be all set to take on a 16-18 week training program whe you're ready. 7 weeks for a marathon is simply not possible without a solid base of running already beneath you. This is really for the best.

Welcome Mastiffguy! Nice to have another runner among us!

I ran yesterday (8km) and the day before (9km) while we were in New York on a short family vacation. I wanted to get in a run again today but the timing just didn't work out- we travelled all day and then my wife had a work function to attend this evening. The kids and I are watching the 2nd Pirates of The Carribbean movie right now.

I will get in a good run tomorrow and try and set myself up for a return to a goodly distance long run on Sunday - I'm thinking 25 km. If I can manage that without any hip issues I should be back on track for the marathon.
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Old 08-16-2012, 04:54 PM
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I'm going to ask for one of those garmin run tracker things for my birthday. Can you guys recommend a good one? The main thing I want it for is to plan my routes.
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Old 08-16-2012, 05:27 PM
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IP, Try "mapmyrun". It's free and a good place to create routes. I have a Garmin Forerunner 305 that was $160 I think when my wife got it for me. It's big. There are sleeker looking models, but I believe they cost more.
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Old 08-16-2012, 05:52 PM
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Well, the biking caught up with me. My legs are worn out, so this will be a cut back week.

Mastifguy. I've been hitting 30mpw for a while. I think my 10 week average is close to 29mpw, with only one week at 24 miles. Recently bought a road bike and been doing a little too much on it, so the cut back week will be good. I was at 20mpw all last year but wanted to step it up this year. The idea was to get up to 35-40mpw for HM training. Wanted to follow the Ryan Hall plan on Runners World, but I tell ya, a lot more base is needed for me to meet the demands of the tempo runs. Then, the whole sobriety thing sounded like a good move, and my running has been a little directionless ever since. Running has been awesome and has helped a lot, but in the past, I always had a goal. Losing weight has sparked a little motivation in me. The trail marathon I'm signed up for in December is starting to draw my attention again. If I can get down to 175lbs by race day, I might survive. The trail has 3,500ft incline of very steep hills along with 3,700ft decline. Much steeper than any road, so my weight will make or break me for sure. That and the 26.2 miles of course. Event has a 13hour time limit, when most road marathons have a 6 hour cut off. Shows what to expect, but that is the whole allure of it all. Possibility it will be snowing too, so a lot of energy managing traction. That's my story.
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Old 08-16-2012, 06:13 PM
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Originally Posted by InParticular View Post
I'm going to ask for one of those garmin run tracker things for my birthday. Can you guys recommend a good one? The main thing I want it for is to plan my routes.
I have a Garmin Forerunner 410 and have been quite happy with it. I think you can pick them up for $175 ish...maybe even less if you find it on sale.

If all you want to do is plan your routes then a website like Mapmyrun will do it for you. I love having the Garmin so that I don't have to plan my runs...I can simply dial in the mileage that I want to do and then go running. I've got a bunch of different loops that I know the distance of from my house but it can get really hard on long runs...having the watch track the mileage allows me to make route changes in the fly and end up close to home at the end of my 20km (or whatever).

Of course they can do a lot more than that. One of the biggest changes for me when I got the Garmin was a focus on pace rather than overall time. I found it so much easier on long runs if I was able to keep a constant pace...without the watch I would go out fast...tire and then finish flat. With the Garmin I would go out easy and smart...maintaining my goal pace. I'd be able to coast downhills knowing I was maintaining pace and then work a little harder to keep pace up hills. For me, this made a huge difference. My race on Sunday was a great example...my pace was rock solid throughout that race varying no more than 10-20 seconds per km over the entire run. By running smart I was able to make my last km my fastest of the run finishing really strong and feeling great about my effort.

The 410 is sold with and without a heart rate monitor. If you get one with, that can add a whole other dimension to your running - one that I've dabbled with a bit this summer but have yet to really get my head around.

I track instant pace, distance covered, heart rate, average pace over the run and total time run.

Oh...the other thing I really like is the Garmin Connect website that you can upload your runs to after the fact. I think I've posted links here to all of the information/analysis that it gives you...I find it very interesting to analyze my runs after the fact...looking at elevation and heart rate and speed all in the context of a google map...it's brilliant. And it saves every single run that you do forever! The main page lists all your PR's that the watch has been lucky enough to have been there for.

Highly recommend the Garmin!
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Old 08-16-2012, 11:55 PM
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You guys are awesome. I did check out mapmyrun and started an account.

I just ran my first continuous 5k! I know it doesn't seem like much but it's been a long road (literally) to get here. I am so proud of myself I must say! I know now that I am a much stronger runner in the evening, because I've been struggling in the mornings with no fuel in the tank, and I knocked off 5 tonight with absolutely no problems. Except that I had a wicked stitch across my belly the entire time, because I dumbly drank water right before I left. That's one thing I wonder about longer races: don't you get stitches from slamming water in the middle of a run?

Feel awesome and ready to tackle longer distances in the near future!

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Old 08-17-2012, 05:28 AM
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IP.... I have a Garmin 405 - LOVE IT. I run - it tracks... even gives me a running partner that I can beat... or not

Well, sound the trumpets... I actually got up at 5:30... put my work clothes on... and thought 'huh, dummy - you're supposed to be putting your running clothes on!'. So, I did.... had a cup of coffee, read my Bible... put my VIBRAM's on (catch that, huh?). And did 3 miles. First 2 were great! Ran another almost .4 miles and walked about have of the .6 miles. On the way back, I was thinking. Darn, if I would have thought that I ONLY had 1 KILOMETER to go... instead of .6 MILES.... I probably could've done it. I don't know the kilometer thing just sounds better

Have a good day all!
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Old 08-17-2012, 05:34 AM
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IP. Nice work on thr 5'r. Side stitches will go away in time. It's a muscle that will become stronger the more you run. If its bad, switch your breathing so you inhale while landing on the opposite foot you normally inhale on. Takes concentration, but this reduces the strain on that muscle.
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Old 08-17-2012, 05:47 AM
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R4R. Good job this morning. I'm impressed. Vibrams sound like fun, but I'm afraid to run in them in fear of getting hurt. I did golf barefoot once, that was kinda quirky and fun.
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Old 08-17-2012, 06:33 AM
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I've been using vibrams and an assortment of minimalist shoes for years now. As long as you prep yourself and start slow you won't have an issue. Don't be a dumb-a$$ like a certain someone that slapped them on the first day he got them and hit the road for a few miles. The next morning that certain someone couldn't walk right and had to almost crawl to the bathroom to brush his teeth. Since them that individual has learned the proper way to use that type of shoe and has nearly doubled his fitness level.

Anyways, I think there great and managed to shave 1:45 off my prt 1 1/2 mile run time this past year. I have arthritis in both knees and this type of shoe makes you land fore/mid foot as oppose to heal striking. If you heal strike in vibrams you will feel it into your teeth, not good.

And depending on our ages, a lot of us wore Chucks growing up and ran around all over the place in those. I have those as well. Get back to the basics, it is healthier and in the long run cheaper that 120.00 running shoes.
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Old 08-17-2012, 08:59 AM
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Navy..... I was up to running 10 miles in them.... before I fell apart at the seams... It's an easier transition since I run forefoot/midfoot anyway. I started having knee issues that's why I switched my stance... but i also like Saucony Kinvara's.... wide toe box.

I'll be off for a couple days.... so don't worrrying about me.... I'll be with a bunch of women at an overnighter at our ministry center... having a nice restful night and day tomorrow.

Have fun and keep kickin!
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Old 08-17-2012, 09:55 AM
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Hi guys, a good, free alternative for Garmin is Runkeeper software for Android or Iphone. Not so sophisticated as Garmin but it uses the GPS device of your phone and the new generation A-GPS phones are pretty accurate. You can track speed, averages, height differences, calories, view your routes on Google Maps, set Goals, choose different activities like cycling or running. It's even possible to use it with a heart monitor, although I haven't tried that. It also doesn't use a lot of data (as long you don't use Google Maps to navigate), as GPS signals are free.

The summer finally arrived (and it's almost autumn) here also Inparticular in the Netherlands Hot and sunny, just working and doing some cycling or GSP, did 35km slow cycling route this afternoon.

Enjoy your weekend all!
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Old 08-17-2012, 01:01 PM
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Did some deadlifts, push ups, a rope climb and other things.

Warrior Dash tomorrow!
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Old 08-17-2012, 02:42 PM
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Ghostly- Good luck on the Warrior Dash, that's awesome.

Wide good mornings: 12 sets of 3. 3 reps then 30 seconds rest for 12 sets.
Front Squats: 50 pound dumbbell followed immediately by dumbbell swings. 5 Squats then 5 swings every minute on the minute for 8 minutes.
10 handstand pushups followed by ten pull ups for three sets.

Hope you are all having a great day.
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Old 08-17-2012, 05:43 PM
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hey guys,

Hip is bugging me again...depressing!

However, I did meet with a new guy today that seemed to really know his stuff. He's a chiropractor/acupuncturist. I spent an hour with him today and was really impressed with his skill and ability - got a really good vibe from him. I was given his name by my nephew who plays professional hockey and swears by him. He did some really neat things with me today that really seemed to work...at one point he was pinching the hell out of my ears to make my hips release! He also did some active release technique that really seemed to make a big difference. I left feeling great and then went for a run and felt terrible.

I think I may just have to pack in the running and focus 100% on getting better. Maybe I'll sign up at a gym so that I can do some spin classes and stuff like that to maintain my cardio for the next little while.

The one thing that worried me is that the new Dr. thinks I may have some joint wear and tear that is at the heart of my hip problem. I don't want to mess with that.
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Old 08-17-2012, 06:45 PM
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Hey everyone. Did 5 miles Thursday morning. Got up this morning and did a 5k benefit run for the Fisher House Foundation. The run had a great turnout and was along a nice scenic road route. It was really enjoyable. Taking tomorrow off to rest the legs a bit.

Someguy23 - 33 pullups is awesome, I commend you!

navy0923 - 200 meters of lunges is no joke. I was doing a 5k today and was beat by a girl pushing a double stroller with two infants. humbling...

TodayisGood - That trail marathon you are looking at sounds brutal, but what an accomplishment! I am used to running down here on the gulf coast, might gain or loose 50 ft of elevation on a 10k.

InParticular - I think you will like mapmyrun. I have been using it for a year or so. The only thing I dont like about it is running around with my giant iphone encased in an even larger otterbox...

Trippingpoint - Sry to hear about your hip, dont overdue it and make it worse, will be better in the longrun.
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