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Diet and Exercise 2011: Better Than This.

Re: Diet and Exercise 2011: Better Than This.

Well, 2011 is already mixed for me. I started out great, but then FM and I moved to Duluth. Now, it's been a week since I last ran, and I'm finding myself scared to go out running here by myself. I've asked around about safe places to go, but I'm still nervous.
Any advice?
 
Re: Diet and Exercise 2011: Better Than This.

nmupiccdiva said:
Well, 2011 is already mixed for me. I started out great, but then FM and I moved to Duluth. Now, it's been a week since I last ran, and I'm finding myself scared to go out running here by myself. I've asked around about safe places to go, but I'm still nervous.
Any advice?
Click to expand...

I would try to find a local running club. They should be able to help you out.
 
Re: Diet and Exercise 2011: Better Than This.

DisplacedCornellian said:
Anybody have any good suggestions for treadmill workouts? Right now I alternate between running at a steady pace for a given time/distance and doing 5-4-3-2-1 intervals (Run 5 minutes, walk 1, run 4 minutes, walk 1, run 3, etc, increasing the speed 0.5 mph each time. Repeat.)
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do what I call the 45 minute treadmill workout. Walk 2 minutes at 3.5, then run for 3 minutes at 6.0 or whatever speed you can handle. Rinse and repeat for 45 minutes. It's a great workout and a staple of this guy.
 
Re: Diet and Exercise 2011: Better Than This.

nmupiccdiva said:
Well, 2011 is already mixed for me. I started out great, but then FM and I moved to Duluth. Now, it's been a week since I last ran, and I'm finding myself scared to go out running here by myself. I've asked around about safe places to go, but I'm still nervous.
Any advice?
Click to expand...

Two Harbors to Grandma's!;)

Grandma's Marathon route.
 
Re: Diet and Exercise 2011: Better Than This.

here's a pic from the other day, after Quiz and I ran a couple miles in the heavy snow in Denver.

Epicsnowpic.jpg
 
Re: Diet and Exercise 2011: Better Than This.

Starting to get some base building for swimming and running the past couple of weeks. Also attempting to teach myself how to breathe properly for the swim, although that isn't going that well. Exercise is going well, but diet not so much. Need to lay off the beers and convince myself to eat smaller portions.
 
Re: Diet and Exercise 2011: Better Than This.

Sloe Gin said:
do what I call the 45 minute treadmill workout. Walk 2 minutes at 3.5, then run for 3 minutes at 6.0 or whatever speed you can handle. Rinse and repeat for 45 minutes. It's a great workout and a staple of this guy.
Click to expand...

I'll give it a shot. Did my 5-4-3-2-1 last night. 5 minutes at 6.5mph, 1 minute at 3.5. 4 minutes at 7 mph, 1 minute at 3.5. 3 minutes at 7.5, 1 minute at 3.5. 2 minutes at 8, 1 minute at 3.5. 1 minute as fast as is comfortable, 1 minute at 3.5....repeat.

The variation keeps me involved. I get bored when I just run at a constant speed for 30+ minutes.
 
Re: Diet and Exercise 2011: Better Than This.

pardonme said:
Starting to get some base building for swimming and running the past couple of weeks. Also attempting to teach myself how to breathe properly for the swim, although that isn't going that well. Exercise is going well, but diet not so much. Need to lay off the beers and convince myself to eat smaller portions.
Click to expand...

The three women of my family (Mom, sister, me) have all gone on the wagon until Memorial Day weekend. I'm sure it will be worth it.
 
Re: Diet and Exercise 2011: Better Than This.

Sloe Gin said:
do what I call the 45 minute treadmill workout. Walk 2 minutes at 3.5, then run for 3 minutes at 6.0 or whatever speed you can handle. Rinse and repeat for 45 minutes. It's a great workout and a staple of this guy.
Click to expand...

I've mostly been doing short runs, 2-5 miles depending on the time I can get out, and have been able to keep a 7:30-8:00 minute per mile pace, which I thought was pretty good, but I played basketball last week and it killed me after only a few minutes, all the start/stop sprint stuff. So I'm going to do some 1 minute sprint/1 minute walk runs. 1st one was eye opening, after the 4th quick sprint I was pretty dead kept that up for only 10 reps and I was totally gassed.

Also started doing some outdoor workouts with Joe "The Worlds Fittest Man" Decker. They're a blast.
 
Re: Diet and Exercise 2011: Better Than This.

pardonme said:
Starting to get some base building for swimming and running the past couple of weeks. Also attempting to teach myself how to breathe properly for the swim, although that isn't going that well. Exercise is going well, but diet not so much. Need to lay off the beers and convince myself to eat smaller portions.
Click to expand...

we've been hitting the trainer in an attempt to get the cycling base built up. So far, so good.
 
Re: Diet and Exercise 2011: Better Than This.

I run around after 4 kids all day (we're doing a modified "NFL Play 60" - we don't play football, but we're outside for 60 minutes on the playground, climbing around, etc. every day) and I've added some weight training for my arms. When I complete the EMT course I'm taking and apply for jobs, one of the requirements is to be able to lift and carry, up and down the stairs, 125lbs. I'm pretty strong, but not sure I could do that...yet.
 
Re: Diet and Exercise 2011: Better Than This.

Rimbaud said:
I've mostly been doing short runs, 2-5 miles depending on the time I can get out, and have been able to keep a 7:30-8:00 minute per mile pace, which I thought was pretty good, but I played basketball last week and it killed me after only a few minutes, all the start/stop sprint stuff. So I'm going to do some 1 minute sprint/1 minute walk runs. 1st one was eye opening, after the 4th quick sprint I was pretty dead kept that up for only 10 reps and I was totally gassed.

Also started doing some outdoor workouts with Joe "The Worlds Fittest Man" Decker. They're a blast.
Click to expand...

Good improvise!

From what I read in running books, that method will speed your running up, too- it's one of the leading ways to speed up runners. Hal Hingdon puts a lot of emphasis on the stopping part- making sure you recover quickly. seems as if you recover quicker, it will help the bb play a lot.

It will be interesting how it progresses.
 
Re: Diet and Exercise 2011: Better Than This.

bostonewe said:
I run around after 4 kids all day (we're doing a modified "NFL Play 60" - we don't play football, but we're outside for 60 minutes on the playground, climbing around, etc. every day) and I've added some weight training for my arms. When I complete the EMT course I'm taking and apply for jobs, one of the requirements is to be able to lift and carry, up and down the stairs, 125lbs. I'm pretty strong, but not sure I could do that...yet.
Click to expand...

IMO, the arms aren't going to dictate much in terms of lugging that weight around.... leg and back strength will take you there.
 
Re: Diet and Exercise 2011: Better Than This.

Patman said:
IMO, the arms aren't going to dictate much in terms of lugging that weight around.... leg and back strength will take you there.
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I agree, and I would add that core work would be beneficial for her overall body strength.
 
Re: Diet and Exercise 2011: Better Than This.

Did a 7 mile hike/run today up a mountain. 2000 foot climb over the 3.5 mile ascent. Just under an hour up, just over 30 minutes down. Fun times.
 
Re: Diet and Exercise 2011: Better Than This.

Thought about it, and as long as I can do it properly, I want to weigh 185 by May.
 
Re: Diet and Exercise 2011: Better Than This.

ShirtlessBob said:
Thought about it, and as long as I can do it properly, I want to weigh 185 by May.
Click to expand...

gaining 20 lbs of muscle in a few months is tough, especially on your regime of running X miles on a daily/ weekly basis. You might have the genetics for it, I don't know. But looking at your pictures, getting to 185 lean will be some work.

A method I have heard of , and tried, is called squats and milk, or 20 rep squats. its VERY grueling, and even I didn't make it through the 6 week cycle, but I put on somewhere between 5-10 lbs of lean mass doing it. My testosterone levels went through the roof too, by a lot. The idea is you find out your ideal 5 rep squat level now, and that will be what you do for 20 in 6 weeks. You are also supposed to consume a good deal of calories and protien.

Simply lifting and running probably won't give you the lean weight gains you want. Some people have the genetics for it, but most don't. Putting on solid muscle is difficult. At the very least, in order to make good gains, you have to incorporate deadlifts, squats and the like.
 
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