***** All things Fitness *****

[penguinz]

2022 getting and staying fit thread!

[penguinz]

[wazu]

Good work, penguinz. You should use this guys head for the photoshop.

[Rain Man]

Okay, I'm not going to post a picture of myself now.

[penguinz]

Originally Posted by Rain Man

Okay, I'm not going to post a picture of myself now.

Pussy!

[Rain Man]

Originally Posted by penguinz

Pussy!

You would acknowledge my legs with an approving nod, though. My legs make women swoon, or at least that's what my wife says. Running mountain races for years had a lasting impact on them.

[scho63]

Originally Posted by penguinz

Is that your date from Grindr?

[loochy]

Originally Posted by penguinz

There's my strong muscle bear 😘

[Clyde Frog]

Spoiler!

Originally Posted by Bearcat

I've thought about form checks lately (which I never do, really) on a few things including squats , so will definitely do that sooner than later. I've been doing RDL lately and know something isn't quite right... I lose tension in my hamstrings, probably from rounding my back and maybe also not bending my knees. Squats feel good, but checking technique is just something I should do more often, really.



Yeah, you got me there, it's not something that's even crossed my mind. I didn't invest in weightlifting shoes when I was a beginner squatter not terribly long ago and haven't given it a second thought since. On top of that, I've been using a couple plates under my heels due to long legs and probably lack of mobility (probably makes it even dumber that I haven't looked into lifting shoes).

I was just testing that out and seems like I could probably do away with the plates, too, definitely don't feel like I'm on my toes like I was a while back.

Already researched some shoes before going to the gym earlier and will probably pull the trigger on a pair tonight... I saw some options ranging from like 10mm left to 20+, and a lot of feedback from others saying they've trained people who immediately saw big benefits/PRs from lifting shoes... might be the first time in a while that I'm excited for leg day.



I don't think I'm reaching that point, but have been toying with volume lately... at the very least, I tend to run out of time over three workouts, but my body has told me a time or two that it's happier not adding more arms (they're happier with two days off in between if I hit them hard) or possibly not adding another day where I do heavier squats. So, I've been doing some lighter stuff on a 4th day, but haven't been running myself ragged.




Didn't think about that part. It's something I concentrate on when I'm going heavier, but could definitely be slacking on that part when I'm doing full ROM. I've also been stretching quite a bit more lately... the glute/hip on the shitty side is definitely tight, so with a standing desk, it's easy to get stretches in here and there during work... and I've read up on a few stretches that target muscles I'd never think about.



I might try bringing Bulgarian split squats back... my knees didn't like them when I first started consistently lifting (and it's the only thing that's ever felt uncomfortable for my knees), but that was ~4-5 years ago.

Those are generally the types of movements that get put aside as time is running out at the gym, so will definitely make it a point to add something along with the RDLs.


Great stuff, really appreciate it! If all it takes is new shoes to fix my squat and aging hip, I'll owe you a few beers!

Sounds like you’re already dialed in and just need a few tweaks to unlock some big progress.

Form checks are a game changer. Good on you for leaning into that. If RDLs feel off, it’s probably your hinge or your knees staying too stiff. Try softening the knees a bit and really pushing your hips back. Lock that in and the hamstring tension will follow naturally.

Stoked to hear you're jumping on lifting shoes. You’ll feel way more stable and upright, especially with longer legs. First session in them is gonna hit different.

Sounds like you’re already being smart with volume too. Backing off when your body asks for it is what keeps you lifting long-term. That fourth day for lighter or technique work is a good compromise. Keeps things moving without burning out.

The low back and hip soreness after training is classic fatigue posture. Probably just a bracing drop-off when things get heavy or deep. Good move stretching more during the day. Tight hips steal power, and it adds up fast.

Glad the post helped. Can’t wait to hear how those shoes feel. And..I'm Always down for beers (on the weekends).

[Bearcat]

Originally Posted by Clyde Frog

Sounds like you’re already dialed in and just need a few tweaks to unlock some big progress.

Form checks are a game changer. Good on you for leaning into that. If RDLs feel off, it’s probably your hinge or your knees staying too stiff. Try softening the knees a bit and really pushing your hips back. Lock that in and the hamstring tension will follow naturally.

Stoked to hear you're jumping on lifting shoes. You’ll feel way more stable and upright, especially with longer legs. First session in them is gonna hit different.

Sounds like you’re already being smart with volume too. Backing off when your body asks for it is what keeps you lifting long-term. That fourth day for lighter or technique work is a good compromise. Keeps things moving without burning out.

The low back and hip soreness after training is classic fatigue posture. Probably just a bracing drop-off when things get heavy or deep. Good move stretching more during the day. Tight hips steal power, and it adds up fast.

Glad the post helped. Can’t wait to hear how those shoes feel. And..I'm Always down for beers (on the weekends).

So far so good! Bought a pair of Adidas Powerlift 5... seemed like one of the best options given the next tier added another hundred bucks at least and they had a lot of good reviews.

Didn't work out for a week while vacationing and drinking/eating far too much, so today's workout was part dread of getting back to reality and part looking forward to the new shoes. The hip and back stuff predate squats, so times like yesterday with a few hours of driving on top of a 3 hour flight left me feeling like an old man this morning and didn't leave me feeling all that great about leg day, but also didn't want to go a couple more days without one, so **** it.

First impression on a light warm up... far better than what I was doing before. I have a better understanding of people talking about having a solid base and all of that, definitely felt that.

Added a rep (or two depending on previous workouts) to where I was previously ATG, felt good about that (wasn't expecting the shoes to perform miracles by any means). Added that ****-you 10lbs to the bar and added a rep to my previously sad set last week, so felt good about that, too. Went up just a tad on parallel squats.

Typically at this point, I wouldn't be feeling hip/back issues while squatting, but sometimes they'd start getting sore on the next movements... I'll do some barbell shrugs and RDL or good mornings, and just holding that weight, I'd feel some hip soreness, and then sometimes I'd cut RDLs short as it would just feel like I was pissing it off too much (or just frustration that I was pissing it off at all).

Felt good today though, which was even more surprising given how I felt this morning and even a little this afternoon.... not non-existent, but nothing close to feeling like I was just punishing myself.

Got me thinking more about bracing, too, so thanks again for that tip as well.

Guess I'll see how that translates in the morning and if I'm a crippled old man, but overall it's a huge upgrade!

[DanT]

Originally Posted by DanT

I am signed up to do the same three marathons in 2025 that I did in 2024, the Flying Pig (Cincinnati), the Garmin Kansas City Marathon, and the California International Marathon (Sacramento). Sports trivia buffs might notice that those are three cities the NBA Kings franchise has called home. I picked them because the Pig was my first and will always be special for me, KC is my beloved boyhood home and where my brothers still live, and the Sacramento area is where I now call home.

I am still excited about how much fun I had doing my fourth Flying Pig Marathon last Sunday. I was targeting a 5:20 finish and was doing a very comfortable run-walk-run strategy with 2-minute runs and 30-second walks. I felt so comfortable and strong around mile 18 I decided that when I got to mile 20, I would take fewer walk breaks. I ended up negative splitting the course by 10 minutes and finishing in 5:11:51. I wish everyone could know how amazing it feels to do the last 6 miles of a marathon the fastest of the race. The weather was perfect, and the Flying Pig is always such a great, great weekend of races, with first-class race support, lots of fun spectators, aid stations galore, useful swag, and pleasant recovery and party zones.

[BWillie]

Originally Posted by DanT

I am still excited about how much fun I had doing my fourth Flying Pig Marathon last Sunday. I was targeting a 5:20 finish and was doing a very comfortable run-walk-run strategy with 2-minute runs and 30-second walks. I felt so comfortable and strong around mile 18 I decided that when I got to mile 20, I would take fewer walk breaks. I ended up negative splitting the course by 10 minutes and finishing in 5:11:51. I wish everyone could know how amazing it feels to do the last 6 miles of a marathon the fastest of the race. The weather was perfect, and the Flying Pig is always such a great, great weekend of races, with first-class race support, lots of fun spectators, aid stations galore, useful swag, and pleasant recovery and party zones.

How fast do you run 1 mile all out?

[DanT]

Originally Posted by BWillie

How fast do you run 1 mile all out?

I'm not sure, as I don't ever do an all-out mile in my training. My Garmin says my fastest mile was a 7:38 during a 10k race in March, 2022, where I averaged 8:06 miles for the 10k. But I was in great shape then, about 35 pounds lighter than now. The month before then, I ran a half-marathon in 1:56:32, so 13.1 miles faster than 9:00 on average.

Nowadays, when I'm doing tempo workouts, I typically have some miles in the mid to high 9's. So, I would guess that if I went all-out, I'd probably be around 9:00, maybe a few seconds faster.
I have a couple of weeks to goof off before I start training for the KC Marathon, so maybe I'll try to run an all-out mile in one of my workouts, just for fun. I'm mostly planning on doing a lot of 8+ miles slow runs, as those are enjoyable for me and help me lose weight, which I need to do. I'd like to get at least 10 pounds lighter before my 60th birthday, in December.
I'm very psyched these days about my running because my constant right hip pain hasn't been bothering me as much since I started doing knee squats a couple of times a day, holding the squat for at least 30 seconds. That's strengthening some muscles and stretching the IT Band. My knee gets a little tender from that, but the tradeoff is worth it, as it feels great to get to run like I used to, without worrying about my stupid hip.

[Rain Man]

Great job, DanT.

You seem to like the Flying Pig. How many times have you done it, and have you tried any others? What draws you to it? (Edit: I just noticed you mentioning two other marathons. So I'll just ask how many others you've done.)

[DanT]

Originally Posted by Rain Man

Great job, DanT.

You seem to like the Flying Pig. How many times have you done it, and have you tried any others? What draws you to it? (Edit: I just noticed you mentioning two other marathons. So I'll just ask how many others you've done.)

I am nine for nine in marathon attempts, fortunately.

4th Flying Pig, so if next year is a success, I will get a Squandron medal, part of their flying pig theme. That marathon was my first, back in 2022, and I love it because the race support is first class and the spectators and volunteers are numerous, enthusiastic, and fun. It’s such a great event, a great choice for a first full marathon and one that many of us return to over and over.

I have also done the Garmin KC Marathon every year since 2022. I am fond of it, because those streets are home. I grew up in KC, by Paseo High, just a couple blocks from the start and finish line and I spent huge amounts of time in every neighborhood that course covers, because I had a very busy and happy childhood and our family didn’t have a car until I started driving, so I know those streets intimately from walking, riding my bike, or riding buses. I was bussed to elementary school near Loose Park and Lincoln for high school. If I were designing a course to remind me of my childhood, that course would look like the race course. My brothers are still in KC and I get to see them there! I also ran it with my nephew for his first full. He’s in the Air Force, stationed in Sicily (at a Navy base), and we are thinking of finding a race in Europe to run together.

I did the famous CIM as a full for the first time last year, having run it six times as a relay with a dear friend before we decided to run the whole thing for her first full marathon.

I also did the Redding Marathon, back in 2023. That’s a smaller race with an interesting route. It starts at Shasta Dam and ends at the Sundial Bridge, with most of the route small trails near the Sacramento River. I think I will do it again at least once, as I look back on it with fondness, even though it’s about the only marathon where around mile 16, I had a little bit of doubt about finishing. I stupidly thought it was a flat course, given that it was on river trails, but the damn course found every hill it could and totally psyched me out, :lol: I decided during that one I didn’t need to repeat it any time soon, but now I think I might do it again in 2026 or 2027, as it did have some cool features, including a spectacular start, running across Shasta Dam, and it’s organized by a small but committed group of runners who do a great job.

[Hammock Parties]

Originally Posted by penguinz