Brat's Fall 2005 Commitment

[CF-OC_gal]

Sometimes it takes a fall and the a few false running starts to realize that that you've really been coasting for too long doing what comes easy. For me that is weight training. I'll always be able to put together a decent routine and be able to maintain a more than an adequate amount of muscle mass for health.

Yup I don't have a weight problem. So do I say "screw the cardio, I'll be fine?" Not anymore. I need to learn to eat for my metabolism and not just "power eat" when I workout because I can. I've decided to try a dose of the "enemy's poison". I'm going to stare CV training right in the face and let it try to turn me into another sinewy runner. If I don't eat right I will be a skinned rabbit for sure.

My goal: To train for a 5k race.
My priority #1: Cardio training
My priority #2: Learn to eat carbohydrates and time meals
My supporting training: weight training, Pierini style FB workouts and flexibility training.

Today I went to The Running Room and asked about their "Learn to Run and 5k training programs. (Check them out online if you've never heard of them - I buy my shoes there all the time). I need company. I'm tired of doing everything all by myself. They are super supportive. Since I fall somewhere inbetween the two programs and have not been training with the run times that they do, it was suggested that I come run with them on their "free days" Weds. and Sundays(anyone can join in a planned route and run time with a running coach!).

They are already at 4 and 1 x 4 working up to 10 min running/1 min walk x 2. So I joined in with them tonight. Did a 24 min workout (4&1 x4 an 1&1 x2) I cacked out early on the second and 4th interval because the route had hills . It was still encouraging. I plan to try and keep up with their free sessions and 1-2 on my own per week. If I can keep up great I'll pay for the 5K training class in Oct. If I need to slow down and train at my own pace I'll do the Learn to Run session in Oct.

This means a 5k in either Dec. or in Mar.2006!

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Previous Journal Ramblings
http://www.discussfitness.com/forums...ad.php?t=28936
http://www.discussfitness.com/forums...ad.php?t=27950
http://www.discussfitness.com/forums...ad.php?t=27035
http://www.discussfitness.com/forums...ad.php?t=26528
http://www.discussfitness.com/forums...ad.php?t=25409
http://www.discussfitness.com/forums...ad.php?t=24139

Hello Brat,

It will be fun to watch this new episode of "Brat". I believe you have allowed yourself sufficient time to prepare for a 5k. After you have a base, then you can reap the benefits of 5k specific training.

You may also want to check out www.runnersworld.com for great running info. There is a section that lists several training plans for various race lengths, including the 5k. I've used a couple of the training plans there.

Most running training plans include a long & slow run once a week, then an interval speed workout, a tempo run, and one or two days of low mileage - junk mileage runs as I like to call them.

Since I am sporting a left knee that may be older than my chronological age of 50, I've personally decided to train differently than the standard training plans. I only run three days a week, intervals twice and a tempo run once for around 15 miles per week. There's just not the time with my other fitness activities to do more, and I'm not sure my knee can take more. Also, twice a week I train on the treadmill. It seems to be working for me but we will see as I still have three more fun runs this season.

I believe the real growth comes in interval training and hill repeats. For me the heart rate monitor has been an invaluable tool.

Hope this helps. I will periodically mouth off with some comments when I think you may benefit from them.

Good luck.

[CF-OC_gal]

Thanks for the vote of confidence pierini. I'm going to try and throw my trust into the Running Room program and see where it gets me. I've heard of quite a few people who got their start with them.

Today
Morning Stretches
Evening (7) Tiger Moves - 5 reps each with 30 sec contraction at end of last rep

[CF-OC_gal]

Aug.26/05

27 min cardio workout (4x 4 min run/1min walk + WU/CD)

[CF-OC_gal]

Aug.27 - day off (20 min walk)

Aug. 28 - 32 min cardio workout (4x 4 min run/1min walk + WU/CD)

Today was disappointing, could barely make it through 2 runs and had to walk out 1/3 of the last 2. I was quite dizzy and holding back from hyperventalating despite having eaten my requisite 1/2 cup cooked cereal before going out. It may be iron deficiency again.

[threenorns]

eeeew... i get anaemic, too, if i don't eat red meat very frequently.

do you cook with cast iron? that helps.

keep it up! i can't wait to see you hit your running goals!

[CF-OC_gal]

do you cook with cast iron? that helps.

LOL Thanks, but my problem is way beyond a lifestyle fix (it's in one of my past journals) 900 mg a day doesn't come from cast iron and steak!

Thanks for the well wishes.

---------------------------
Forgot to post that my weight has been hovering back at 128lbs for the past week.

Brat,

It's all good. It's all relative.

My left knee has been aching and I have been grounded since Thursday. I would have been tickled pink to have completed what you did on August 28th.

It's all good. It's all relative. Tomorrow will probably be better. Keep up the good work.

[CF-OC_gal]

Thanks for the boost of confidence again P! :

Today Aug. 29

• W/U stretches
• 12 min walk
• pushups/on the ball crunches/on the ball back extensions - superset of 10 reps each
• (7) Tiger Moves - 5 reps each with 30 sec contraction at end of last rep
• pushups/on the ball crunches/on the ball back extensions - superset of 10 reps each
• C/D stretches

The nice thing is the consistency bug is coming back as if I never took a break from it!

[CF-OC_gal]

Aug. 30 - off (felt I was draggin my butt)

Aug. 31 (today) - Running Room run
3x 5min run/1 min walk + 2min run/1 min walk + 2x 1min run/1min walk
Total with WU and CD - 27 min.
3.4 km

* perfect weather today for this. I had to walkout about half the last 5 min. interval but it was not killing me like last time. I also had a KD meal about 1.5 hrs ahead of time. I felt good from that.

*I think I'm going to have to get 1-2 gym sessions in. There is something about the way my little old muscles support my skin that can't be duplicated through any other type of exercise. Maybe it's a blood flow thing, I don't know.

[CF-OC_gal]

Sept.1

20 min walk

superset (12 reps each)
on the ball back extensions/on the ball crunches/pushups

(7) Tiger Moves - 6 reps each with 30 sec contraction at end of last rep

superset (12 reps each)
on the ball back extensions/on the ball crunches/pushups

Stretches

Hi Brat,

How are the Tiger Moves? Are you able to use maximum intensity and engage your total body musculature when performing them? Many people new to them have difficulty doing that. It's very easy to lose your concentration when performing them at maximum intensity and not engage your entire body.

What about your breathing? I find that it is very easy to revert to a "holding your breathe" mode if I am not totally concentrating on whole body breathing.

[CF-OC_gal]

Engaging the whole body thing is not to far off except difficult to maintain during the 30sec. hold. (It's a lot like doing the deep relaxation work in yoga, step by step engaging the muscles of the body until you tense and relax the whole body)

The breathing is not bad either, again yoga teaches you breath awareness.

Right now I'm doing them the speed they show in the .gif. It seems about the right pace.

[CF-OC_gal]

Sept. 4

3x 5min run/1 min walk + 2x 2min run/1 min walk

Total with WU and CD - 37 min.

Who hoo! I did it all my run sessions without breaking down to a walk. Either my iron is getting replenished or my stamina is returning or breaking free from my stopwatch was giving me a boost.

I must have spent an hour picking through my mp3s for songs that are exactly 5 minutes, 2 minutes or 1 minute in lengths. The part that took the longest was learning how to get the playlist edited so it would play in sequence on the Rio for my workout. It was worth it and I found out that I can run to anything from classical to jazz to bluegrass! Those crappy incomplete downloads are coming in handy for the 1 minute walk intervals .

I even got a huge "pump" in my glutes and abs from the run. Even though it was fleeting, I think this flat-assed momma had "junk in her trunk" this evening.

I even got a huge "pump" in my glutes and abs from the run. Even though it was fleeting, I think this flat-assed momma had "junk in her trunk" this evening.

Thatta Brat! nice workout.

Wait till you start doing speed work. Not only will your glutes and abs get pumped but so will your "flat ass" (your words not mine).