Diet and Exercise 2010: Whatever it takes

[Case_04]

Re: Diet and Exercise 2010: Whatever it takes

Signed up for my first half marathon today. It's October 3rd in Harwich, MA. My long run so far is 11 miles, which I've done a few times, with my fastest pace in training at that distance being 8:38/mile. Based on that, with 2 and half more months to train, I'm hoping for low 1:50s or maybe, just maybe under 1:50 if everything goes perfect. Anybody got any advice for a first time half marathoner?

 

[Patman]

Re: Diet and Exercise 2010: Whatever it takes

yeah, tomorrow is going to be another one of those "walking optional" days.

 

[winger]

Re: Diet and Exercise 2010: Whatever it takes

I'm surprised no one is making fun of me for the Zumba thing yet.

Cause Zumba is fun!

Signed up for my first half marathon today. It's October 3rd in Harwich, MA. My long run so far is 11 miles, which I've done a few times, with my fastest pace in training at that distance being 8:38/mile. Based on that, with 2 and half more months to train, I'm hoping for low 1:50s or maybe, just maybe under 1:50 if everything goes perfect. Anybody got any advice for a first time half marathoner?

I would google "half marathon training plan" and start there. It sounds like you have a decent running base. So the basic set up would be one long day, one medium day and one day for speed work. Then do 2-3 days of cross training and/or weights. A workout plan like that will get you the miles you need to be successful without overtraining.

Here is a base : http://www.halhigdon.com/halfmarathon/inter.htm
but I would take some of the lower mileage running days and swap them for the cross training and something with weights.

yeah, tomorrow is going to be another one of those "walking optional" days.

one of the trainers at my gym has a T-Shirt that says, "I am not sweating, it is my body crying". Sounds like you had one of those workouts.

 

[Patman]

Re: Diet and Exercise 2010: Whatever it takes

one of the trainers at my gym has a T-Shirt that says, "I am not sweating, it is my body crying". Sounds like you had one of those workouts.

Oh my god

I'm going a bit based on last week... that and it was a bit more difficult on the legs than normal.... 240x5x5

The shoulder press was interesting... 115x5x5... rep #25 took about 20 seconds. I WAS going to hit that... period.

 

[ScottM]

Re: Diet and Exercise 2010: Whatever it takes

In case some of you serious runners are up for a challenge ...

http://online.wsj.com/article/SB10001424052748703283004575363214110587160.html?mod=WSJ_hps_editorsPicks_2

 

[MissThundercat]

Re: Diet and Exercise 2010: Whatever it takes

yes it did...waiting on the results...but unofficially, here they are:

600 meter swim - 13:33
T1 - 2:41.31 (don't know what happened there...)
14 mile bike - 52:10.47
T2 - 1:57.54
5K run - 32:28.14

Total? 1:42:50

Not bad at all. Felt a lot better about this race and most importantly, felt I respected both myself and the sport of triathlon a lot more this year.

Great job!

Yeah, but how did Quiz do?

13 seconds from being on the podium (in the Athena division)

she finished in 1:46:00

Awesome!

In case some of you serious runners are up for a challenge ...

http://online.wsj.com/article/SB10001424052748703283004575363214110587160.html?mod=WSJ_hps_editorsPicks_2

Maybe in a couple of years; I want to get through Detroit and Chicago first.

Even thought going thru the injury sucks, it sounds like taking it easy, with some active rest and you are not going to be too far from where you were.

Exactly. Today I was out for a total of five miles, running one mile, then walking another one. Felt fantastic, even with the humidity.

 

[Sloe Gin]

Re: Diet and Exercise 2010: Whatever it takes

In case some of you serious runners are up for a challenge ...

http://online.wsj.com/article/SB10001424052748703283004575363214110587160.html?mod=WSJ_hps_editorsPicks_2

no thanks. My first marathon will be when I complete the Ironman

 

[winger]

Re: Diet and Exercise 2010: Whatever it takes

The shoulder press was interesting... 115x5x5... rep #25 took about 20 seconds. I WAS going to hit that... period.

Yeah I have started screaming in the gym especially when it gets to that part of the lifting set. The guys friggen love it. Kind of wish I did that when I shot put in HS. Then again I didnt really take the shot put seriously in HS, I was just killing time till the hurdles.

Exactly. Today I was out for a total of five miles, running one mile, then walking another one. Felt fantastic, even with the humidity.

Yeah!!! I am so happy for you.

no thanks. My first marathon will be when I complete the Ironman

I friggen love your attitude. And that isnt even sarcasim!

 

[Patman]

Re: Diet and Exercise 2010: Whatever it takes

for all my complaining I've been walking better today (1 day after) than I did last Friday (3 days after)... go figure.

----

winger, that's hilarious... there's something to a woman with a bit of ferocity so long as it isn't targeted at you... yesterday I was just ****ed off with work so I made up for it just dropping the bar into the supports without a care. I'm like "done, **** you"... Always a time and place for noise

 

[nmupiccdiva]

Re: Diet and Exercise 2010: Whatever it takes

In case some of you serious runners are up for a challenge ...

http://online.wsj.com/article/SB10001424052748703283004575363214110587160.html?mod=WSJ_hps_editorsPicks_2

I'm game.

I did my first 9 miler yesterday. Flashy Man came along with me on his bike, and man was I glad that a) he did and b) I asked him to bring along his camelbak.

The next long run brings another milesone: double digits!

 

[winger]

Re: Diet and Exercise 2010: Whatever it takes

winger, that's hilarious... there's something to a woman with a bit of ferocity so long as it isn't targeted at you... yesterday I was just ****ed off with work so I made up for it just dropping the bar into the supports without a care. I'm like "done, **** you"... Always a time and place for noise

Its kind of fun to drop the weights. We use bumpers so it is ok. Althought yesterday I forgot when I put the empty bar down (at least I didnt drop it form high, it wasnt too far from the ground).

Yesterday's workout was the filthy fifty:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I didnt complete it, I only did 15 of the burpees, but I did everything else. Took me 50 mins, of pure hell.

 

[Sloe Gin]

Re: Diet and Exercise 2010: Whatever it takes

Its kind of fun to drop the weights. We use bumpers so it is ok. Althought yesterday I forgot when I put the empty bar down (at least I didnt drop it form high, it wasnt too far from the ground).

Yesterday's workout was the filthy fifty:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I didnt complete it, I only did 15 of the burpees, but I did everything else. Took me 50 mins, of pure hell.

that sounds awful, and the fact that you almost completed it is impressive enough!

 

[BUT09]

Re: Diet and Exercise 2010: Whatever it takes

Its kind of fun to drop the weights. We use bumpers so it is ok. Althought yesterday I forgot when I put the empty bar down (at least I didnt drop it form high, it wasnt too far from the ground).

Yesterday's workout was the filthy fifty:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I didnt complete it, I only did 15 of the burpees, but I did everything else. Took me 50 mins, of pure hell.

The thought of 50 wall balls makes me want to vomit. I only use a 10 lb ball, and I can't even do more than 5 unbroken.

Also, I have yet to be able to do a single double under. They're totally in my head.

Finally got my backsquat 1RM yesterday (somehow I have always missed the days we did backsquats): 98 lbs. 17 to go to make bodyweight, which I think is definitely do-able. 98 felt really good, but I got stuck at 103 the attempt before it (rule was we had to go ALL the way down as far as possible).

I also finally have a bodyweight dip! I've got 7 things left to pass to make Level 1 at my CrossFit affiliate, and you're allowed to fail two. My goal is to do it before August.

 

[unh_hockey]

Re: Diet and Exercise 2010: Whatever it takes

filthy fifties are brutal work outs for sure. Getting as close as you did and doing burpees/ USAs is very impressive. The last time i did 50s, i thought I was going to hurl on the USAs at the end. The knees to elbow also left my abdominal sore for 3 days.

Tomorrow is the start of my new routine! 20 rep squats, and new diet for 4 weeks to 6 weeks. Going to give crossfit a break until I put on some weight again. going to attempt 20X180 for the first set but might have to go less... perfect form!

 

[alfablue]

Re: Diet and Exercise 2010: Whatever it takes

I'm game.

I did my first 9 miler yesterday. Flashy Man came along with me on his bike, and man was I glad that a) he did and b) I asked him to bring along his camelbak.

The next long run brings another milesone: double digits!

Good job!

If FM isn't available, then you'll have to torture yourself with a stop at home for the waterbreak. It's important that you do that- especially in the summer.

Oh, and it's about time you experiment with a few things- 1) whatever electrolite drink that they will have at the race you will run- it's normally gatorade, but check and find out; 2) your "gel" option (we like the honey based ones now- taste good, not overwhelming, and doesn't stick in your throat).

Both are important to KNOW how you'll react so you don't find out on race day that your body doesn't like it when you are running. some kind of energy is important every 45-60 min (probably only one gel for a half), but electrolite add is very important- since you WILL sweat a lot, even on a cold day.

(sloe- you and Quiz should do this, too. I'm sure bob already has done this)

 

[Sloe Gin]

Re: Diet and Exercise 2010: Whatever it takes

(sloe- you and Quiz should do this, too. I'm sure bob already has done this)

we already do for triathlon. Experimenting on the bike is fun, actually. Recees Peanut Butter Cups are amazing for reenergizing me. Otherwise, I stick to Hammer chocolate gel and Blue Raspberry Gatorade.

 

[jen]

Re: Diet and Exercise 2010: Whatever it takes

know what we got to use today at the rink? skating treadmill. seriously.

 

[nmupiccdiva]

Re: Diet and Exercise 2010: Whatever it takes

Good job!

If FM isn't available, then you'll have to torture yourself with a stop at home for the waterbreak. It's important that you do that- especially in the summer.

Oh, and it's about time you experiment with a few things- 1) whatever electrolite drink that they will have at the race you will run- it's normally gatorade, but check and find out; 2) your "gel" option (we like the honey based ones now- taste good, not overwhelming, and doesn't stick in your throat).

Both are important to KNOW how you'll react so you don't find out on race day that your body doesn't like it when you are running. some kind of energy is important every 45-60 min (probably only one gel for a half), but electrolite add is very important- since you WILL sweat a lot, even on a cold day.

(sloe- you and Quiz should do this, too. I'm sure bob already has done this)

Thanks for the tips. I've been consistently using Vanilla Bean Gu for gels. I'm not the biggest fan of most sport drinks--so far, water during a run and having a bottle of Fruit Punch Powerade (the one kind I do like) at the end is working for me. Do you think that could be realistic for me to carry out on race day??

 

[BUT09]

Re: Diet and Exercise 2010: Whatever it takes

know what we got to use today at the rink? skating treadmill. seriously.

How was it? I was reading an article about them the other day. My uncle has a small synthetic rink in his yard, and I've skated on that, which was a little odd.

 

[alfablue]

Re: Diet and Exercise 2010: Whatever it takes

Thanks for the tips. I've been consistently using Vanilla Bean Gu for gels. I'm not the biggest fan of most sport drinks--so far, water during a run and having a bottle of Fruit Punch Powerade (the one kind I do like) at the end is working for me. Do you think that could be realistic for me to carry out on race day??

Sure- I see a lot of people who carry their own hydration/electrolites. Maybe 25-40% or so. There are some pretty cool hydration belts out there- carrying 4 little liquid containers and a pocket for "food".

As long as you are prepared- wether it knowing what's on the course, or carrying, you'll be good to go.

We were doing the Poweraid for a while, but mrs alfa had a pretty bad reaction to the double caffene shots during marathon. So we changed to the honey one- which was pretty amazing this past Friday- when we were running in Puerto Rico- I'm starting to think that the energy it takes to attempt to keep you cool is more than I expected- so I may carry two packets this Sat for 12 miles.