Exercise Log

[Kiwong]

That's just my style. I believe a person must practice how they run in races so they can get in the habit of race-running speed.

I'm nowhere near as good as Steve Prefontaine was, but he once said, "The only way I know how to run is all out."

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As for today, 2 mile run again. Time: 12:31

Note: On last turn thought I saw 1200 but it was really 1100. Not sure if slowing down helped or hurt me. Just got a new digital watch. It's awesome.

Good luck on that 30km run Kiwong. You are a strong animal if you are running that far. I could never do that.

Ocean Mist, it's taken me 4 years to build up to that distance.

In a week's training I do speed work, tempos and intervals. All my other runs are all relatively easy paced. I do between 40-60 miles a week. I think the most important run I do, is the long run. It helps my race speed, which may sound non-intuitive, but is in fact true.

There are lots of good running training programs out there. I get my training ideas from running magazines, and internet running forums. A common mistake many runners make is to run too fast too often. I learnt my lesson when I was starting out and I strained my achilles and couldn't run for 6 weeks.

http://www.letsrun.com/forum/flat_read.php?thread=505915

As you can see from the attached example not even Pre ran every training run flat out.

 

[OceanMist]

Ocean Mist, it's taken me 4 years to build up to that distance.

In a week's training I do speed work, tempos and intervals. All my other runs are all relatively easy paced. I do between 40-60 miles a week. I think the most important run I do, is the long run. It helps my race speed, which may sound non-intuitive, but is in fact true.

There are lots of good running training programs out there. I get my training ideas from running magazines, and internet running forums. A common mistake many runners make is to run too fast too often. I learnt my lesson when I was starting out and I strained my achilles and couldn't run for 6 weeks.

Steve Prefontaine's training

As you can see from the attached example not even Pre ran every training run flat out.

Good info. I guess I don't know everything about Pre. I saw both of his movies: Without Limits and Prefontaine, so I thought I knew a lot about him.

I have been allowing at least a full day's rest between runs, and I'm only going 2 miles right now, so maybe that would be enough rest. At this rate, the most running I'd be doing is 25 miles a week when I graduate my run to 3.12 miles. It's either that or I'll stick with 2 mile and just go into the race with that training.

My injury was really bad too, it has been messed up for years now. I tore something in my leg. I've felt okay though for the past few runs, so we'll see how it goes.

I feel like the training I'm doing is great for my wind. It's kind of like a sprint.

 

[OceanMist]

Bad news. I looked on mapquest last night and found out that I was only running 1.86 miles. Ugh, I know. So disappointing. So scratch those good times off for me. They were incorrect mileage.

Anyway, onward I go. 2 mile run today. Actually 2 miles now. 75% speed and mobility. Time:13:45

 

[OceanMist]

2 miles, 14:00.
75% speed. Light calf strain still. It's cold here, it sucks.

 

[OceanMist]

1 mile, pain in right calf again. Add that to the cold and I was done after a mile. I think this pain will disappear in a day or two because it's a minor strain.

time: 7:04

Did regular bicep curls.

 

[OceanMist]

2.8 mile run. 27:58. Terrible, but oh well.

 

[OceanMist]

5 k, 26:35

 

[jonas89]

5 k, 26:35

so your average speed is 11,3 Km/h or 6,8mph,, that's pretty good I think,, I run usually around 8 to 9 km/h any faster I start to burn up quickly.

 

[theone723]

I workout three hours a day,one hour jugging and the other two hours I do sit ups,push ups and lift weight. What really matters for me is not all about the exercise but also about the kind of food you eat.

 

[OceanMist]

so your average speed is 11,3 Km/h or 6,8mph,, that's pretty good I think,, I run usually around 8 to 9 km/h any faster I start to burn up quickly.

The reason I said it was bad was because in high school I used to run 19 minute 5ks. I want to be able to compete at 5k races they hold in my city, and in order to do well in those I've got to run good times.

You are right, I'm better than the average jogger, but I'm a competitive person because I think that's what makes running more fun.

My goal is to be under 18 minutes eventually. I think it's possible if I get really serious. It will take a while though.

 

[jonas89]

I workout three hours a day,one hour jugging and the other two hours I do sit ups,push ups and lift weight. What really matters for me is not all about the exercise but also about the kind of food you eat.

Yes nutrition is in my opinion the most important part whether you're gaining weight or losing weight, you would never go really far on the wrong diet.

The reason I said it was bad was because in high school I used to run 19 minute 5ks. I want to be able to compete at 5k races they hold in my city, and in order to do well in those I've got to run good times.

You are right, I'm better than the average jogger, but I'm a competitive person because I think that's what makes running more fun.

My goal is to be under 18 minutes eventually. I think it's possible if I get really serious. It will take a while though.

yeah it'll take some time to get there but it'll definitely be worth it

 

[OceanMist]

I got injured again, how annoying. I strained my lateral muscle while stretching, lol, so sad. I was doing the hurdler stretch and was like, yes, I'm finally stretching my achilles the right way. Then i feel this awful pull and was in minor pain.

It didn't even feel that bad until this morning when I woke up I was literally getting out of bad and felt extreme pain right away. I'm in so much pain I walked into the grocery store half hunched over. Just moving in my chair is painful. It's like a constant stabbing in my shoulder blade.

Anyway, ran a 5k yesterday before the injury: 25 minutes. Big improvement. I kept a solid pace throughout the whole run and was surprised at how well I did.

Pace: 8.01 mins/mile

 

[Rawz]

More weight lifting today but it will have to be the last day for awhile. I've been overworking myself; since I get very poor sleep my muscles aren't recuperating as fast as they should. I'm going to try a different routine. I was doing full body, 3 days a week, but that isn't working for me. I'm going to try a split and throw in some break days, so it won't be a perfect 7 days, but whatever. As long as it works well for me.

 

[Shyangel]

Does walking 2 miles with 25 pounds of groceries count as exercise?
I guess it doesn't. It's absolutely exhausting, though!!

 

[jonas89]

Does walking 2 miles with 25 pounds of groceries count as exercise?
I guess it doesn't. It's absolutely exhausting, though!!

that is a lot of strain on your hands walking that distance, but I can believe that is exhausting,,

 

[SilentBird]

For me, exercise is an effective antidote to depression. Especially the peacefulness of walking in the countryside, seeing animals in paddocks, hearing the birds and the cicadas.

 

[bardock]

ok so i started going to the gym last week, ive taken a before pic, and il have an after one uploaded in 6 months time... lol

 

[jonas89]

Today was great In the beginning of January my body fat percentage was 17,4% and is now 14,5%

 

[OceanMist]

Feeling much better, my lat is healing. Lifted a little bit today slowly. I'll be running again soon enough.

I need to scout out which race I want to prepare for to see if I can get a first place at one of them. I already have my victory celebration planned: The Tebow. Haha.

 

[OceanMist]

Outstanding today. Weather was nearly ideal at 52 degrees and sunny. A northwest wind at 10-15 but it didn't effect me much for some reason, maybe it was the angle?

Time: 22:54 for 5k run
Improvement: -2:06
Pace: 7:20 (close enough)

I felt better than I've felt in a while. Still a sore lat but it didn't effect me much through the last 2 miles. I was surprised at how quickly I've improved. My breath wind must be increasing.