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Ran a 10k - Official Thread (4 Viewers)

Got a long trail run in today.  25K/900m.  Took a lot out of me, but I did it at a pace that wasn't too horrible.  Feeling a bit optimistic that I'm on the mend, and didn't fall too deep into detraining.

 
Zasada said:
I'm surprised that so many of you run without your phone.  Partly because I find it annoying to put podcasts on my watch, but the primary reason I have my phone with me is for safety.  Figured that would be the way most thing.  Apparently I'm in the minority!
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I'm with you. I always run with my phone. I don't see any reason not to.

 
gianmarco said:
I'm with you. I always run with my phone. I don't see any reason not to.
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Because I don't wanna worry about how I'm gonna carry it. Plus I have all my music on my cellular-enabled Apple Watch, so if I need to make/take a call or send/receive a text, I can....without my phone.

 
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gruecd said:
Because I don't wanna worry about how I'm gonna carry it. Plus I have all my music on my cellular-enabled Apple Watch, so if I need to make/take a call or send/receive a text, I can....without my phone.
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FlipBelt FTW. I don't even know it's there, doesn't interfere with runs ever.

 
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gruecd said:
Just don't need the phone. The watch IS a phone.  :shrug:
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If you have that, then sure. Just replying to having to worry about carrying it. That's a non-issue for me.

Btw, how does the cellular part work? Does it have its own number? Or same as your phone? How does that even work if it is? Can you be tracked with it (like find my phone)?

 
gianmarco said:
If you have that, then sure. Just replying to having to worry about carrying it. That's a non-issue for me.

Btw, how does the cellular part work? Does it have its own number? Or same as your phone? How does that even work if it is? Can you be tracked with it (like find my phone)?
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Yes it can be tracked, my wife has the lte Apple Watch and I can find her when she exercises.

 
gianmarco said:
If you have that, then sure. Just replying to having to worry about carrying it. That's a non-issue for me.

Btw, how does the cellular part work? Does it have its own number? Or same as your phone? How does that even work if it is? Can you be tracked with it (like find my phone)?
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It does technically have its own number, but you never use it. They link it to your regular phone number somehow so it rings on both devices. And yes, you can track it.

 
Zasada said:
I'm surprised that so many of you run without your phone.  Partly because I find it annoying to put podcasts on my watch, but the primary reason I have my phone with me is for safety.  Figured that would be the way most thought.  Apparently I'm in the minority!
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I'm with you.

Plus my kids or wife might need to get ahold of me.

 
Forgot to pack my running socks, so curtailed my planned 10+ today into 8+ after my no-socks plan ended up too soggy and on verge of blisters.

Legs felt great though, even if this bed will be the end of me.

 
-OZ- said:
Finished the 30 day, 100 single arm, 20 kg, kettlebell swing challenge yesterday. Felt great, only problem now is my t shirts seem to have shrunk a little in the shoulders..

Next up https://www.pinterest.com/pin/451485931370464513/ 

Starting with a 3 minute assessment tomorrow. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6815084/

Funny, endurance planet talked about this for a while on their last show. I was going to do the 30 days anyway, but I like the assessment idea.
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Just one arm? You looking like Martina Navratilova now?

Nice work :thumbup:

 
-OZ- said:
Finished the 30 day, 100 single arm, 20 kg, kettlebell swing challenge yesterday. Felt great, only problem now is my t shirts seem to have shrunk a little in the shoulders..

Next up https://www.pinterest.com/pin/451485931370464513/ 

Starting with a 3 minute assessment tomorrow. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6815084/

Funny, endurance planet talked about this for a while on their last show. I was going to do the 30 days anyway, but I like the assessment idea.
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I worked with kettlebells for a couple years, love them.

For the burpees, GTFO.  Those things are the worst. 

Random fact, I was playing blackjack in Vegas a few years back where the guy next to me tried to break the world record of number of burpees in a certain time frame.  He was a former college punter and also low minors baseball player and seemed like a top 2% type of athlete but not quite the elite level.  The videos of him doing it is what I would consider hell.

 
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Zasada said:
I'm surprised that so many of you run without your phone.  Partly because I find it annoying to put podcasts on my watch, but the primary reason I have my phone with me is for safety.  Figured that would be the way most thought.  Apparently I'm in the minority!
Click to expand...
No phone, no belt. If a medium run (+1h15) I'll throw a GU or shot blocks in my shorts and if 2h+ I'll bring ID plus some money. Nothing else ever comes with me on a run.

 
xulf said:
I worked with kettlebells for a couple years, love them.

For the burpees, GTFO.  Those things are the worst. 

Random fact, I was playing blackjack in Vegas a few years back where the guy next to me tried to break the world record of umber of burpees in a certain time frame.  He was a former college punter and also low minors baseball player and seemed like a top 2% type of athlete but not quite the elite level.  The videos of him doing is what I would consider hell.
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Hard, definitely not hell

 
Question for the WeightsGuys.

I think I'm settling into a routine (for the next few weeks, at least) of weights & PT exercises on M/W/F and running on Tu/Th/Sa/Su.  For strength training, is it better to do higher volume of lower weight, or less volume of higher weight?

Right now I'm doing 5x20 of dumbbell presses and bicep curls, alternating between the two.  I can manage that OK, and for the last set of each I keep pushing reps until my arms say 'no more'.  It's with very light weights (scrawny weakling has to start somewhere, right).  Should I buy heavier dumbbells, or can I just keep at what I'm doing now?

 
Zasada said:
Question for the WeightsGuys.

I think I'm settling into a routine (for the next few weeks, at least) of weights & PT exercises on M/W/F and running on Tu/Th/Sa/Su.  For strength training, is it better to do higher volume of lower weight, or less volume of higher weight?

Right now I'm doing 5x20 of dumbbell presses and bicep curls, alternating between the two.  I can manage that OK, and for the last set of each I keep pushing reps until my arms say 'no more'.  It's with very light weights (scrawny weakling has to start somewhere, right).  Should I buy heavier dumbbells, or can I just keep at what I'm doing now?
Click to expand...
Both methods work, but I think high volume/low weight is optimal for someone new. That said, if you're doing sets of 20 I think you can level up the weights. Not that sets of 20 are bad (they're not) - it's just that sets of 12 and 15 accomplish the same goal in less time. You're not going to bulk until you increase to a weight you can only rep a single digit number of times, which require longer rest in between sets. Speaking of which, as you adapt that's what I would focus on rather than # of reps - rest. Do less of it. It's a good fit for our goals as runners.

As I successfully get to artificial thresh holds I don't usually level up the weight. Not at first anyway. Instead of resting for 45 seconds or so between a set I'll reduce to 15-30 seconds. Or take a layered approach with super or giant sets. Meaning, I'm doing 2 or 3 exercises at once. I'll do a set of curls then a set of squats then a set of abdominal exercises - and repeat that 3x with no rest in between. I'm getting the desired strength work, but doing it with a cardio focus.I  don't want to wipe yourself out for the actual running so I don't do an entire workout like this, but mixing in a round in different iterations to each of my workouts doesn't do that. And it challenges me, allowing me to get more done in less time all without increasing risk - as long as I maintain focus!

That's probably more than you were looking for, but I can't help myself when it comes to runners and strength training.

 
PSA - if you're a young 20s, fit woman doing laps, you're going to distract the 44yo guy when you get in the next lane in a bright yellow bikini.   I'm not sure what she was doing, but there were times when her ### was prominent, up just a bit, as if she were presenting. Very impressive form.   I did my best to not be the creepy old dude.

 
-OZ- said:
PSA - if you're a young 20s, fit woman doing laps, you're going to distract the 44yo guy when you get in the next lane in a bright yellow bikini.   I'm not sure what she was doing, but there were times when her ### was prominent, up just a bit, as if she were presenting. Very impressive form.   I did my best to not be the creepy old dude.
Click to expand...
Bright yellow bikini?  reminds me of "Looking at cleavage is like looking at the sun. You don't stare at it. It's too risky. Ya get a sense of it and then you look away"

 
Zasada said:
Question for the WeightsGuys.

I think I'm settling into a routine (for the next few weeks, at least) of weights & PT exercises on M/W/F and running on Tu/Th/Sa/Su.  For strength training, is it better to do higher volume of lower weight, or less volume of higher weight?

Right now I'm doing 5x20 of dumbbell presses and bicep curls, alternating between the two.  I can manage that OK, and for the last set of each I keep pushing reps until my arms say 'no more'.  It's with very light weights (scrawny weakling has to start somewhere, right).  Should I buy heavier dumbbells, or can I just keep at what I'm doing now?
Click to expand...
MAC is the guy I'd listen to on this but being a gym rat most of my life, I'd say depends on what the objective is. If you want to put on bulk, lower reps/higher weight. If you're looking to tone/sustain, higher reps/lower weight. You can kinda equate it to running, low reps/high weight = speed work...high reps/low weight = distance/endurance work.

And yes, for the time being (like running) develop a good base so keep doing what you are doing.

 
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-OZ- said:
PSA - if you're a young 20s, fit woman doing laps, you're going to distract the 44yo guy when you get in the next lane in a bright yellow bikini.   I'm not sure what she was doing, but there were times when her ### was prominent, up just a bit, as if she were presenting. Very impressive form.   I did my best to not be the creepy old dude.
Click to expand...
If she was wearing a bright yellow bikini, odds are that she wanted the attention.  :shrug:

Also, :useless:

 
MAC_32 said:
Both methods work, but I think high volume/low weight is optimal for someone new. That said, if you're doing sets of 20 I think you can level up the weights. Not that sets of 20 are bad (they're not) - it's just that sets of 12 and 15 accomplish the same goal in less time. You're not going to bulk until you increase to a weight you can only rep a single digit number of times, which require longer rest in between sets. Speaking of which, as you adapt that's what I would focus on rather than # of reps - rest. Do less of it. It's a good fit for our goals as runners.

As I successfully get to artificial thresh holds I don't usually level up the weight. Not at first anyway. Instead of resting for 45 seconds or so between a set I'll reduce to 15-30 seconds. Or take a layered approach with super or giant sets. Meaning, I'm doing 2 or 3 exercises at once. I'll do a set of curls then a set of squats then a set of abdominal exercises - and repeat that 3x with no rest in between. I'm getting the desired strength work, but doing it with a cardio focus.I  don't want to wipe yourself out for the actual running so I don't do an entire workout like this, but mixing in a round in different iterations to each of my workouts doesn't do that. And it challenges me, allowing me to get more done in less time all without increasing risk - as long as I maintain focus!

That's probably more than you were looking for, but I can't help myself when it comes to runners and strength training.
Click to expand...
All good advice, and I'd also suggest not doing the same workout every day, but rather splitting it into muscle groups.  I generally do strength work three times per week.  I do chest/triceps, back/biceps, and leg/shoulders (plus core work each day).  And I'm also a fan of using super sets to make the best use of time.  For example, either today or tomorrow I'm doing chest/triceps/core:

Dumbbell bench (3 x 10-12) super set with weighted v-ups (3 x 15)

Overhead tricep band extension (3 x 15) super set with planks (3 x 30-sec each side/front/side)

Incline dumbbell bench (3 x 10) super set with dumbbell french press (3 x 12) and reverse crunches (3 x 15-20)

I can easily get all of this done in 40-45 mins.

 
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Definitely don't take my words as gospel - absorb all info then make the decision that best fits your goals. I only have two inflexible rules when it comes to strength training - #1 big muscle groups first: back, thighs, and ###. and #2 - do the movement correctly. How you work those muscle groups and what you do from there is up to you, but as long as you're prioritizing them and doing the exercises correctly you're on the right path.

 
MAC_32 said:
Definitely don't take my words as gospel - absorb all info then make the decision that best fits your goals. I only have two inflexible rules when it comes to strength training - #1 big muscle groups first: back, thighs, and ###. and #2 - do the movement correctly. How you work those muscle groups and what you do from there is up to you, but as long as you're prioritizing them and doing the exercises correctly you're on the right path.
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What non-gym exercises would you recommend for the back?

 
Juxtatarot said:
What non-gym exercises would you recommend for the back?
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If you have convenient access to a park or playground I think this is the best exercise. You may need to get creative depending on what's actually available though. I've not been able to do much of this lately because I've had to do my strength training in the yard, but assuming I don't have access to the school weight room I intend to go to a park to do my strength work once the kids go back to school in a couple weeks. This and stair runs will be the first exercises I re-introduce to the mix. 

In the meantime I've been doing plank rows, plank extensions, and pre injury weighted single leg rdl's. I'm hoping to add weight to that last exercise again this week, but we'll see what my leg has to say. The planks are okay back exercises; I just think the one I linked to is more effective and efficient.

 
MAC_32 said:
If you have convenient access to a park or playground I think this is the best exercise. You may need to get creative depending on what's actually available though. I've not been able to do much of this lately because I've had to do my strength training in the yard, but assuming I don't have access to the school weight room I intend to go to a park to do my strength work once the kids go back to school in a couple weeks. This and stair runs will be the first exercises I re-introduce to the mix. 

In the meantime I've been doing plank rows, plank extensions, and pre injury weighted single leg rdl's. I'm hoping to add weight to that last exercise again this week, but we'll see what my leg has to say. The planks are okay back exercises; I just think the one I linked to is more effective and efficient.
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Yeah, I'm somehow allergic to pull-ups.  For whatever reason, I'm simply not able to do it without assistance and I used to do those body weight rows that he linked.  You just have to find some bar that is low enough that you can grab onto while laying down and then pull yourself up.  It's a great exercise and I should get back to doing them.

 
MAC_32 said:
If you have convenient access to a park or playground I think this is the best exercise. You may need to get creative depending on what's actually available though. I've not been able to do much of this lately because I've had to do my strength training in the yard, but assuming I don't have access to the school weight room I intend to go to a park to do my strength work once the kids go back to school in a couple weeks. This and stair runs will be the first exercises I re-introduce to the mix. 

In the meantime I've been doing plank rows, plank extensions, and pre injury weighted single leg rdl's. I'm hoping to add weight to that last exercise again this week, but we'll see what my leg has to say. The planks are okay back exercises; I just think the one I linked to is more effective and efficient.
Click to expand...
I mean, pretty much anything that strengthens your core is also gonna be good for your back.

 
gruecd said:
I mean, pretty much anything that strengthens your core is also gonna be good for your back.
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Yep, especially for runners since we are generally less concerned with building a strong back and just more worried about developing a functional one.

 
beer 30 said:
Stop it tall skinny runner dude, you can't be an expert on everything!
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Nah, he knows what he's talking about when it comes to the weight room. If you want to sass Grue just check in when the weather conditions in central Wisconsin are not cloudy with single digit mph wind and somewhere between 37 and 53 degrees.

Grue's response: bull #### - 53 degrees is way too hot.

 
gianmarco said:
World Record History of the Mile

Amazing to watch
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In the best shape of my life, I think I beat 60 seconds quarter mile once.  Unbelievable what these guys do.

Thanks for posting this.  One of my teammate's was a stud at the mile and I was trying to remember his time at state.  The first google link led me to this video where I got to see my friend compete in the mile  32 years ago.  Pretty cool internet find for me.    (he finished in 5th not too far behind the winner at 4:14). 

 
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