Juxtatarot
Footballguy
The worst thing about having a cleaning lady is having to straighten up the night/morning before she comes. So annoying.
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Ran a 10k - Official Thread (8 Viewers)
- Thread starter Ned
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The Iguana
Footballguy
My kids are now 17 and 21. 21 YO is away at college. 17 year old is busy doing her own thing. I have far more free/discretionary time now than I have in a long, long time.
MAC_32
Footballguy
40-60 mins of exercise over lunch 5x per week - usually 3x run and 2x weights but this can flip flop during the offseason. After work run 2x per week - if I can avoid kids activities I will but that obviously isn't always feasible, so sometimes I need to get creative. Two runs sometime over the weekend, amount of time necessary depends on a lot of factors.
I didn't start to track time spent exercising until a year ago, but since I did my average exercise time per week is 6.4 hours - 5.1 running and 1.3 lifting (not including yard work and other related stuff). About half of that is over lunch. I spend very little, if any, time on maintenance. I've crafted my strength training regimen over the years, so I don't have to. I've only been below 5 hours per week four times since I started tracking and each one was by design, either recovery from or preparation for a race. I've only exceeded 8 hours twice, one was quazi cheating because it included a Monday long run and the other was over this past (mild) christmas when we didn't have the kids for > 2 days and included another early week long run. So I have been somewhere between 5 and 8 hours in 48 of the 54 week sample.
Tl;dr - consistency is king...and I don't know what I'd do if I didn't have the weekday lunch option.
MAC_32
Footballguy
This is key - I always try to have a gym bag in a vehicle (with non perishables that won't upset the stomach), no matter what the plan is for the day. This way if something goes off the rails and I need to get creative I already have everything I need.
xulf
Footballguy
We have a roombaNo kids
ETA: But we do have a cleaning lady. That's one luxury that I will never give up.
gruecd
Footballguy
xulf
Footballguy
You are super human with the consistency.
The lunch thing is huge, and I dont really have that option. I can sneak is a 3 or 4 mile run every once in awhile, but that's it. Trying to get to 30 miles a week is hard enough, especially with the wife starting up a cycle soon for our April HM and also involved in Yoga. But adding in more feels impossible. With the kids we divide and conquer when we can, but at 6 and 7, I cant really bail during their stuff (and I'm the soccer coach).
gianmarco
Footballguy
Don't worry, I'm there and have been there. With kids that age and a wife that wants to do the same time-consuming activity, there's only so much time. Right now, we've been successful lately due to running together for the first time. Luckily I have an almost 15 yr old that I can leave the girls with for an hour if need be. And that's only when he's around not doing his own activities.
Just do what you can for now. There's so much time left to eventually start bumping it up if you choose. One thing to consider is taking turns with your wife. Not daily, but race/training wise. She has priority now for her HM, then you get it after that for your cycle.
MAC_32
Footballguy
I get it. There's also good reason my volunteer coaching comes in the form of track & cross country - running's built-in. I bail on our 7 year old at his non-track/xc practices though. If it's just him and I then I won't go more than a mile away though. My wife and I will also alternate running to - and from games. I'll leave an hour or whatever early then arrive at the game just before it starts. My wife will drive there with her gear on underneath. Afterwards we'll load up the kids and I'll drive home while she runs.
But I have no delusions about the lunch thing being the most critical piece. Without it I'd either have to re-adapt into the night workout lifestyle (too old for this ####) or give morning's another shot (blegh).
tri-man 47
Footballguy
This is why, for a number of years, I stayed with shorter running races and one annual triathlon. I'd used my lunch times at the university to train and squeeze a longer bike ride on Saturday mornings. The thought of marathons never crossed my mind until the kids were grown.
gruecd
Footballguy
See, and I absolutely HATE working out over lunch. It's honestly a last resort for me, and this despite the facts that I make my own schedule and that my gym is literally two minutes away from my office. By the time I change, exercise, stop sweating, shower, get dressed, and get back to work, it's just waaaaay too much time out of my work day.
With 6-7 runs and 3 lifts every week, it just means doubling up (both morning and afternoon/evening) 2-3 times each week.
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MAC_32
Footballguy
I'd much...MUCH rather workout everyday at 5 pm, only considering working out over lunch on 2-a-day's. It isn't feasible though. For example, today my options are 2 minutes from now, about 9 o clock tonight, or 5:15 this morning. So...see you guys in a bit...
The Iguana
Footballguy
We have a gym on site. I go in spurts using it - used to use it more when time was a crunch and lunch just made things far more convenient. Now I do more runs in the evenings - either from home or go to the gym with my wife and run from their or on the treadmill/track depending on weather, daylight, etc.
Zasada
Footballguy
I have this bench, and it inclines. And these weights (2x3lb, 2x5lb, 2x8lb).
Been using the 2x8lb for curls and "bench presses" (trying to simulate the bar with dumbbells).
Appreciate any plan you can formulate. Weights are very much secondary to running for me, but I want to make my running better by getting stronger. So it doesn't have to be fancy. Thanks!
JShare87
Footballguy
gruecd
Footballguy
I have that, too. I do take care of the snow myself during the winter, though. But I hate lawn mowing and edging and all that crap. Ain't nobody got time for that!
Zasada
Footballguy
We're a mirror image. I do the snow myself. Actually have a fantastic informal arrangement with my neighbour: First one out does both driveways and walks. Results in about each of us doing it half of the time.
gianmarco
Footballguy
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Zasada
Footballguy
gruecd
Footballguy
The Iguana
Footballguy
JShare87
Footballguy
MAC_32
Footballguy
belljr
Footballguy
Zasada
Footballguy
No rush! I'm probably don't doing weights again until Fri at the earliest. And I can always just wing it until I get more structured.
Brony
Footballguy
SteelCurtain
Footballguy
Got derailed with strep throat. After a solid weekend of running (and drinking) in Tampa, I felt crappy coming home on Sunday night. I thought it may be because of the shenanigans, but Monday woke up with a sore throat that got worse throughout the day. Last night, went to urgent care and got on drugs. I'm on the comeback trail.
Interestingly, this is a heavy work travel stretch with 5 cities in 5 days, however, I am skipping two of our events today. I have 3 receptions/meetings scheduled tomorrow plus a planned run with a woman who was so close(her PR is 2:49) to qualifying for the Olympic trials (actually met her on the plane coming home from Indy.) If I run with her tomorrow, I already warned her we will need to go slow.
Interestingly, this is a heavy work travel stretch with 5 cities in 5 days, however, I am skipping two of our events today. I have 3 receptions/meetings scheduled tomorrow plus a planned run with a woman who was so close(her PR is 2:49) to qualifying for the Olympic trials (actually met her on the plane coming home from Indy.) If I run with her tomorrow, I already warned her we will need to go slow.
tri-man 47
Footballguy
:( andGot derailed with strep throat. After a solid weekend of running (and drinking) in Tampa, I felt crappy coming home on Sunday night. I thought it may be because of the shenanigans, but Monday woke up with a sore throat that got worse throughout the day. Last night, went to urgent care and got on drugs. I'm on the comeback trail.
Interestingly, this is a heavy work travel stretch with 5 cities in 5 days, however, I am skipping two of our events today. I have 3 receptions/meetings scheduled tomorrow plus a planned run with a woman who was so close(her PR is 2:49) to qualifying for the Olympic trials (actually met her on the plane coming home from Indy.) If I run with her tomorrow, I already warned her we will need to go slow.
tri-man 47
Footballguy
and @Juxtatarot, a man who has yet to find a double or triple glove combination to keep his hands warm in colder weather.
Juxtatarot
Footballguy
JAA
Footballguy
Ive done 17 (not -17F) and that was so cold the tip of the sausage was improperly clothed. Not sure what else I could do next time except stuff a hand warmer down there.
Do they make gloves for this?
The Iguana
Footballguy
Definitely take your time getting into it. Being regular is a good thing - in running and pooping. But early on I would run every other day, at most, and that wasn't a bad thing. It's hard getting old, IMO. Once you get a few more miles in, the recovery will be better/shorter and you can increase frequency.probably no running again this week until the weekend.
Was going to try last night but i've still hurting a little from the 4 miles
no injuries but i definitely feel it in my knee that popped and my hip... going to rest a little
ChiefD
Footballguy
gruecd
Footballguy
belljr
Footballguy
gruecd
Footballguy
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gruecd
Footballguy
Last-minute work trip to Pensacola next week Monday/Tuesday, and since the wifey has friends in Destin, we're going to head out on Friday night and make a weekend out of it. Trying to find a route for my 16-mile long run on Sunday. Do they not believe in sidewalks in the Panhandle?
MAC_32
Footballguy
A friend of mine lives there and has commented how much more bike friendly they have made the city vs. prior years. Maybe look up bike routes and that will guide you to your answer.
belljr
Footballguy
My beginners full body workout for Zasada.... This is meant as something light and quick to do in one day. If you want to break up you could do upper/lower or back bis / chest tris or back/bis/tris....
These are very basic to just get going. It looks like a lot but it isn't
as always start with some warmup - these are basic to get going in a routine - there is plenty more to add remove change etc. Just trying to give you a start point for a non weight user start
Core work:
Squats or Wall squats - 3 sets of 10. if too easy add weights
Walking lunges 10 each leg 3 sets of 10
10 second elbow plank (3 times ) work into planks - with knee lift to shoulder
Add in some type of ab work (crucnh, leg raisese, toe touch, russian twist)
Weight work
bi - 7x7x7 curls (7 from dwon to halfway position, 7 halfway to up, 7 full) - 3 sets
you could do hammer curls but not needed
tricep - i would do tricep kick backs (3x10) per arm
tricep dips - basically place hands on bench and dip your self down - DO NOT GO PAST 90 degrees. The straighter your legs the harder. If you dont like dips (do tricep raises overhead)
chest - bench 3x10
incline bench 3x10
flys 3x10
shoulders/ back - should press (you could squat into a shoulder press), upright dumbell rows, and shoulder lateral raise
I would probaby add in some lawnmowers and back flys also...
Good luck!!!
These are very basic to just get going. It looks like a lot but it isn't
as always start with some warmup - these are basic to get going in a routine - there is plenty more to add remove change etc. Just trying to give you a start point for a non weight user start
Core work:
Squats or Wall squats - 3 sets of 10. if too easy add weights
Walking lunges 10 each leg 3 sets of 10
10 second elbow plank (3 times ) work into planks - with knee lift to shoulder
Add in some type of ab work (crucnh, leg raisese, toe touch, russian twist)
Weight work
bi - 7x7x7 curls (7 from dwon to halfway position, 7 halfway to up, 7 full) - 3 sets
you could do hammer curls but not needed
tricep - i would do tricep kick backs (3x10) per arm
tricep dips - basically place hands on bench and dip your self down - DO NOT GO PAST 90 degrees. The straighter your legs the harder. If you dont like dips (do tricep raises overhead)
chest - bench 3x10
incline bench 3x10
flys 3x10
shoulders/ back - should press (you could squat into a shoulder press), upright dumbell rows, and shoulder lateral raise
I would probaby add in some lawnmowers and back flys also...
Good luck!!!
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ChiefD
Footballguy
gruecd
Footballguy
You want him to do all of this in one day?
How long do you expect him to be at the gym?
