the legs feed the wolf - Page 3 - JP Fitness Forums

gobbla · 11-23-2005, 04:56 AM

run 6m
avg pace 7:37
age HR 172

I felt like pushing it a little today...and the HR deffinately looks like I did, although not quite as reflected in the time. The last 1.25 miles was all sub 7min miles...which was nice. I think I was about 2min off of a PR...which is easily in grasp. He'll it was freaking freezing out there! Took me 20min to get warmed up!! I don't think I ran 12 miles the weekend before that PR either. Mua ha ha ha.

To be honest...I really don't like supersets (or tri-sets if you're particularly sadistic) OTHER than they save time. If the gym (house) has some free space and equipent, I'll do them, but otherwise I just do strait sets. IMO the heavier you're lifting the more likely a superset will be handy. After you're doing a really heavy lift it may be a couple of minutes before you're ready to go again...might as well do a set of an opposing muscle group, ya know?

Marykaa · 11-23-2005, 07:10 AM

Quote:

After you're doing a really heavy lift it may be a couple of minutes before you're ready to go again...might as well do a set of an opposing muscle group, ya know?

Come to think of it.. this summer I was training like that all the time.. We have a rule at the gym that only ONE set of something is allowed at a time, so instead of looking around to see if anybody was waiting.. I just switched back and forth. I was working for indurance with 20 reps and didn't feel like waiting at all.

I hadn't "imagined" your supersets well enough to recognize that! Guess I would have if I tried doing them.

The programme I am doing now has me going all over the gym for different equipment or machines.. so I do one thing at a time.

gobbla · 11-24-2005, 05:21 AM

Run:
4m
Avg Pace: 9:18
Avg HR: 147

TT Bodyweight Beginner
Warmup circuit x2
10 bodyweight squats
20 bicycle crunches (per side)
6 pushups

Workout A: 3 sets per Superset
A1: Lying Hip Extension x8
A2: Plank (15sec hold)
B1: Bodweight Squat x 12
B2: Bird Dog x 5
C1: Pushup x 8
C2: Side Plank (5sec hold)
D1: Reverse Fly 10lbs x 15
D2: Curl-up x 15

johnacc · 11-25-2005, 03:27 AM

Hi Gobbla,

Seems like your exactly where you want to be at this stage of your training.

I do wonder what you could run though when you come out with comments like "The last 1.25 miles were all sub 7min miles............"

gobbla · 11-25-2005, 03:56 AM

Yeah, I'm feeling good about being where I am. The HR is in a good spot. The speed is in a good spot (top end and distance). Weight is sitting right at 140-143 depending on the time of day.

Yeah...my speed being faster than I give it credit for is something dave hints at now and then. Right now that's just not priority though. I don't think it's really worth the price of pushing the intensity wagon. If everything's loose and I feel good about pushing a little then sure...but to actually have a racetime qualifier...just no real advantage to it other than golly gee info.

I'm really noticing a lack of power. Having some difficulty lugging things from here to there. After the PT test in March might try to remedy that a bit.

gobbla · 11-26-2005, 06:20 AM

Run 3m
Avg Pace 9:40
Avg HR 156

Workout:
TT Bodyweight Beginner
Warmup circuit x2
10 bodyweight squats
20 bicycle crunches (per side)
6 pushups

Workout B: 3 sets per Superset
A1: Stepup x8
A2: Stickup x8
B1: Split Squat, 1 leg elvitated x 8
B2: Close Grip Pushups x 8
C1: Bicycle crunch x 20
C2: 1 leg hip extensions x 8

13m run
Avg HR 155
Avg Pace 10:03

Under the circumstances I'm pretty happy with the run. 30 degrees, 20-30mhr wind gusts, and half of the distance was in 4-6" of snow with some places drifted to 12"+.

brrr

johnacc · 11-26-2005, 11:39 AM

Quote:

Under the circumstances I'm pretty happy with the run. 30 degrees, 20-30mhr wind gusts, and half of the distance was in 4-6" of snow with some places drifted to 12"+.

Now that's dedication [img]/images/graemlins/wink.gif[/img]

Marykaa · 11-26-2005, 11:44 AM

Quote:

and half of the distance was in 4-6" of snow with some places drifted to 12"+.

Do you ware Gaiters for those runs?

gobbla · 11-26-2005, 12:10 PM

Quote:

Originally posted by Marykaa:
[qb]

Quote:

and half of the distance was in 4-6" of snow with some places drifted to 12"+.

Do you ware Gaiters for those runs? [/qb]

naw, regular running shoes with some wiccing socks (to help with the "soaked" feet) & sweatpants. No need for that fancy smancy stuff!

Marykaa · 11-26-2005, 12:15 PM

I'll try to learn about "wiccing socks "..

but gaiters aren't fancy stuff for xc-country skiers [img]/images/graemlins/wink.gif[/img]

gobbla · 11-27-2005, 04:18 PM

I just purchased CB all access pass and as much as I hate spending money, I think it was very likely one of the best "investments" that I've made. Which is very fortunate since my wife is juuuuuuuust about fed up with me buying things [img]/images/graemlins/laugh.gif[/img] .

It's about everything I have in me not to go to the gym tommorrow loaded up with one of dozens of programs made availible. It's REALLY hard knowing that the format of several of them allows for a pretty decent progression level that I could likely apply right now and wade into it in a manner that wouldn't kill me. (one of my new fitness goals is "try not to die")

No real change in plans. No updates. Nothing really to report. I'm just all excited and giddy about my new "stuff"! [img]/images/graemlins/laugh.gif[/img]

carry on

Marykaa · 11-27-2005, 10:51 PM

Quote:

(one of my new fitness goals is "try not to die")

Now that is a very decent goal!

have fun with your new stuff [img]/images/graemlins/laugh.gif[/img]

gobbla · 11-28-2005, 11:54 PM

run 3m
avg pace 8:16
avg HR 174

TT Bodyweight Beginner
Warmup circuit x2
10 bodyweight squats
20 bicycle crunches (per side)
6 pushups

Workout A: 3 sets per Superset
A1: Lying Hip Extension x8
A2: Plank (15sec hold)
B1: Bodweight Squat x 12
B2: Bird Dog x 5
C1: Pushup x 8
C2: Side Plank (5sec hold)
D1: Reverse Fly 10lbs x 15
D2: Curl-up x 15

REALLY shocked with the run. It was alot faster than I thought it would be and the HR was alot higher than I thought it would be. The high HR was a product of a really pounding first mile. I don't really know why it stayed so high for so long (around 200), but it didn't feel bad so what the hey.

johnacc · 11-29-2005, 03:43 AM

Hi Gobbla,

Nice run mate. I think you will find that the more you run 3 mile distances the harder it will be to run them at 9min miles. Your body will naturally want to 'speed up'

gobbla · 11-29-2005, 11:22 PM

7m run
Avg Pace: 7:20
Avg HR: 174

that was ALMOST puketacular.

the 3 miliers are officially once a week now. You're probibly right about them likely getting faster. They're becoming far more of an annoyance than a challenge [img]/images/graemlins/smile.gif[/img] . Typically it's takes a mile, mile and a half to warm up real good, and by then the run is over [img]/images/graemlins/mad.gif[/img]

nyguy · 11-29-2005, 11:43 PM

You guys are always challenging yourselves in a way I still doubt I'll challenge myself, but perharps logs like this keep me inspired.

Good job.

Buk · 11-30-2005, 12:19 AM

Nice run Gobbla. It is curious that the longer you run, the faster your pace. At what point do you start slowing down again? My mileage is on its way up too, I hope I can keep up! Good job, keep inspiring us.

gobbla · 11-30-2005, 05:31 AM

nyguy> truth be told, YOU are likely pushing yourself much harder than I am. Starting off sucks...I don't care of what anyone says. You're making a HUGE change in your lifestyle and your body is going to be pissed at you. I'm just puttering along doing my thing, making cautious little changes here and there. Nothing but respect for the new guys.

Buk> Yeah...that's a little odd. I really don't know where the drop off point is yet. I always start off on the slower side and let my pace self regulate for the most part. There's a pretty big discrepancy between my starting pace and ending pace (especially at middle distances), but it consistantly has a trend towards speeding up as I go. It's not good for racing...but conviently enough I'm not racing [img]/images/graemlins/smile.gif[/img] . I think it's ok for training runs though.

BamaDave · 11-30-2005, 06:18 PM

I think you SHOULD start racing. Why not?? It's fun! [img]/images/graemlins/laugh.gif[/img] Plus with the paces you are running, you would already do really well in a race... at least around here you would... I don't know anything about races in Germany and whether they are loaded with Superhumans, etc. Whatever the case, you'll never know just how fast you can really run until you enter a race. There's something about the competition/adrenaline thing that seems impossible to duplicate in training.

Aren't you glad I'm in your log trying to disrupt your gradual build-up goals?? [img]/images/graemlins/tongue.gif[/img]