Running

[Tom Yum]

Yeah, sounds like you were mirroring instead of copying, right? Which FMA is your favorite?

As a required update...

Mile 1 6:27
Mile 2 7:36

27 seconds away from my goal! Once I get this one, the new goal is 3 miles in 20:00

After running, I did alot of hard, fast PT style calisthenics until I was struggling or until I couldn't do more than 5 reps.

[treelizard]

Yess, I was copying instead of mirroring, or mirroring instead of copying, or something. Or let's just say I had the wrong side.

Good job on yr mile time.

Yesterday I spent a half hour on the stairmaster, and dripped sweat all over all of the steps, which i tried to clean off afterwards as best as I could.

I'm taking today off!

[GQchris]

Tom, your a P.T. stud, dude. Good job, stick with it. I'm a pretty avid runner myself, I try for 3 to 4 times a week and hit the weightpile on my non-running days...

What's your height/weight? I used to be able to run a lot faster when I was not as bulky back when I was in the Corps, ran a 10K in 35 minutes... These days I'm focusing more on power and muscle because I tend to look like a pencil-neck geek and all gaunt from too much running...

[Tom Yum]

Thanks for the compliment, Chris. I still have a way to go. My goal is to get my mile down to 6:00 and 3-mile at 22:00. The best I've been able to get my mile is 6:27; 3-mile 23:49.

I'm 5'10" and 176, which is slightly on the thin side for me. I bottom out at about 170. I'm a bit of a skinny geek myself; can't seem to go over a 300 bench.

Today I ran 2 miles at 14:47, which was a pretty good pace. I ran an additional mile, but broke it up into 100 meter sprints, 50 meter slow jog.

[mavi]

Whats your goal...
runing fast, building speed or endurance???.....

If you wanna run fast ull need a lot of technique and an additional weightlifting routine....
Dont Exhaust during warmup... Ull get slower if you run too far and too often....
Dont run 100m at 100percent more often then 3 times per week.. I actually mean 3 runs.... (tatal 300 meters per weeK)

Most of the training y should run 60 to 80 perzent of your max, concentrating on the technique

hmmm however

http://www.martinvidic.com/martinvidic_en_2006/flash_mavi/wushu.htm

[GQchris]

I will be 31 in 6 days, and can run most youngsters 10 years younger than me in the dirt..

[GQchris]

I'm not an Olympic level runner or anything, I'm just saying the majority of youngbucks these days are outta shape...

[GQchris]

Running and the pain and body problems that go with it will depend on your body type; I was blessed with good alignment and so I can just run run run, with minimal rest days; and even back when I was in the Marine Corps where we did forced marches on a weekly basis, I would still be able to run long distances shortly afterwards...

[Tom Yum]

I will be 31 in 6 days, and can run most youngsters 10 years younger than me in the dirt..

These days its more popular to look impressive than to perform impressively. We're a visual society and loose it to fluff.

Too many dudes with softball sized biceps and stick legs. On top of that, running is painfull in a different way than lifting (more internal and involuntary pain) with no strong visual gains.

[Tom Yum]

Whats your goal...
runing fast, building speed or endurance???.....

If you wanna run fast ull need a lot of technique and an additional weightlifting routine....
Dont Exhaust during warmup... Ull get slower if you run too far and too often....
Dont run 100m at 100percent more often then 3 times per week.. I actually mean 3 runs.... (tatal 300 meters per weeK)

Most of the training y should run 60 to 80 perzent of your max, concentrating on the technique

hmmm however
http://www.martinvidic.com/martinvid...mavi/wushu.htm

Thanks for the advice, bro. Keep it coming!

[Tom Yum]

I will be 31 in 6 days, and can run most youngsters 10 years younger than me in the dirt..

I believe it. Haven't reached my 30's yet, but every now and then I go running with an ex-marine who can out run me. All those 10 mile marches and 5 mile runs will put you head above the rest...I can keep up, but its damn hard to catch him.

[Tom Yum]

Today's update

AM
4 mile run, 33:00

PM
3 x 3:00 rounds thai pad work (1st rd punch/kick, 2nd knee/kick, 3rd elbow).
2 mile run, fartlek runs not timed ( 20 sec all out sprint/40 sec jog)
Stationary cycle 15 min (19 mph)


Treeliz, how are you feeling? Are you well rested?

[treelizard]

Geez, that's intense.

I've been having trouble keeping up with the gym cos I'm working 48-56 hours a week right now, so I've been averaging four days a week of gym time instead of five. But I'm taking care of it starting this week.

[Tom Yum]

Yesterday

Since I covered 6 miles on Monday, I made sure Tuesday had more calisthenics and fewer runs.

Tuesday

PM

1 mile run 6:54

lunges/squat thrusts for 50 yards, jogging back to start line x 4 sets - this was one of the more creative ones I picked up at SEAL bootcamp. You do lunges for 10 yards, then drop on the 10 yard line and do 10 squat thrusts.

Jumping Jacks 150 in 90 seconds.

Monkey squats - grab your shoelaces, hold that stretch position and do squats. 50 x 2 sets

8-count body builders 20 x 2 sets

Duck walk 50 yards, jogging back to start line x 3 sets (legs suprisingly strong after this...woohoo!)

Pushups 50 x 3 sets

Pullups 15 x 2 sets, 12 x 2 sets, 9 x 1 set, 7 x 1 set
Chinups 12 x 2 sets, 10 x 2 sets, 7 x 2 sets
Pullups behind the neck 12 x 4 sets

Dips 35 x 2 sets

Divebombers 25 x 2 sets

Back extensions 20 x 3 sets

Total workout time: 75 minutes

[treelizard]

Yesterday I did a half hour of cardio (combo of treadmill, stairmaster, elliptical and bike) and today 30 minutes of water aerobics. It's hard to move underwater.