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

[penguinz]

2022 getting and staying fit thread!

[threebag]

Billay going to fitness meat between her titties

[BWillie]

Originally Posted by DanT

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.

When you were running your max miles per week in training how did you schedule it out? Like what did you do each day as far as mileage, easy or speedwork run etc?

[penguinz]

Originally Posted by loochy

That's pretty thick though. Thicker than me, at least.

Thanks, That will help the body dysmorphia.

[lewdog]

Originally Posted by Titty Meat

Lewdog has went to shit since he quit lifting

Nah man, I'm still here. Still doing that 4:30 am gym shit.

[penguinz]

Originally Posted by lewdog

Nah man, I'm still here. Still doing that 4:30 am gym shit.

You must hate yourself to do that every day!

[loochy]

Originally Posted by lewdog

Nah man, I'm still here. Still doing that 4:30 am gym shit.

How do you get intense that early in the morning? It takes me a while to get mentally ready to go hard.

[DanT]

Originally Posted by BWillie

When you were running your max miles per week in training how did you schedule it out? Like what did you do each day as far as mileage, easy or speedwork run etc?

For most of my marathons, I've used 12-week training plans from Greg McMillan, typically the ones for "4-5 days of running per week". You might recognize the name because he has a great online pace calculator that is very widely used and recommended by other popular running coaches, https://www.mcmillanrunning.com/ I get the plans from his highly regarded books, of which I have several and would recommend. As far as I know, almost every one of his books will have a collection of plans in them, but you can also get personalized coaching from him, too.
Anyway, I run 5 days of week, so I move some of the days around in his plan (his books teach that one can do that).

Typically, Saturday is my long-run, so almost all of the weeks have at least a 14+ mile run, with the longest one being a 20-24 miler at the end of week 9. Week 3 has just a 90-minute progression run on Saturday, a "pullback" week to aid in injury prevention. Such pullback efforts every 3 or 4 weeks or so is a hallmark of a smart coach's training plan. Coach Greg's other "pullback runs" in the 12-week cycle still are at least 14 miles, but they are pullbacks from the slightly longer runs the weeks just before.
These long runs on Saturday are crucial and, fortunately, I look forward to them and love doing them, as I usually run around Lake Natoma and sometimes the Johnny Cash Trail near Folsom Prison. It's beautiful out there and hilly, so great training for Cincinnati and Kansas City.


Sundays are easy runs and/or rest. Typically about 5 miles, sometimes just 3 or 4, if I'm really beat up from Saturday. I'm always at least 4 pounds heavier on Sunday morning, which I think is because the long runs break down my body so much and then I eat and drink a lot afterward to recover. That extra "water/waste weight" comes off in a day or three. Usually run in Davis on Sundays, with a friend.

On Mondays I typically have either fartleks with 8 to 15 cycles including 1 to 2-minutes at a faster pace (which is still slow, but hey, I'm old and fat ), with an occasional 90-minute easy run used for some weeks. I sorta like fartlek runs but I also worry about them, because I'm older and worry about tripping. I fall about once or twice a year, but it turns out that usually happens on easy runs, not the speed workouts when I'm worried about tripping. The fartlek runs don't take a lot of time and are kinda easy to schedule, so I sometimes do them in Davis and sometimes in East Sacramento, always before work.

Tuesdays are almost always days off, unless travel caused me to need to rearrange a Monday or Wednesday effort.

Wednesdays are typically tempo efforts, longer runs that are higher intensity than easy runs. These are challenging efforts, but they are ones I look forward to because I feel like they really help me a lot. These are my second most favorite runs behind Saturday's. I usually do them early in the morning before work, from my office, running in East Sacramento, a nice neighborhood where I often get to run with a friend.

Thursdays are easy runs, more or less long recovery runs. I usually do those from my office before work, also.

Fridays I usually don't run but I do a little carbo-loading for Saturday. I tried a Hanson's training plan once, which has 6 days of running, but has shorter Saturday runs but more overall weekly volume (50 to 65 miles). On his plan, I did run on Fridays, but on McMillans, I don't.

Mileage is usually between 35 and 49 miles per week.

I don't start training for the KC Marathon until early July, so now I'm just doing what I feel like, but I still more or less follow the same pattern, just not as much weekly mileage, about 25 to 35.

[Clyde Frog]

Originally Posted by lewdog

Nah man, I'm still here. Still doing that 4:30 am gym shit.

Ah, a fellow psychopath. People mock early AM workouts only because they haven’t experienced the Shangri-La like vibe of a nearly empty gym filled with only dedicated, knowledgeable gym goers. I legit can’t stand the days when I accidentally sleep in and have to show up alongside the normies, people who use the gym as social hour while hogging up the machines, tripod users, and herds of broccoli headed teens in pajama pants sitting, ****ing around and texting on the benches for hours. There’s just something about that peaceful, focused energy in the early hours that makes the workout hit different.

[Bearcat]

Originally Posted by Clyde Frog

Ah, a fellow psychopath. People mock early AM workouts only because they haven’t experienced the Shangri-La like vibe of a nearly empty gym filled with only dedicated, knowledgeable gym goers. I legit can’t stand the days when I accidentally sleep in and have to show up alongside the normies, people who use the gym as social hour while hogging up the machines, tripod users, and herds of broccoli headed teens in pajama pants sitting, ****ing around and texting on the benches for hours. There’s just something about that peaceful, focused energy in the early hours that makes the workout hit different.

I enjoyed early-ish 6am workouts when I had the chance. Caffeine much past like 9am sucks for sleep in my old age, so getting that early morning jolt with a workout was nice, and then I found it seriously boosted my energy and focus. I'd also take early walk/jogs before work and loved those.

I currently roll out of bed at 4:55am for work though, so <4am isn't ever going to happen... granted, being at the gym at 2 in the afternoon is nice, too.

[HemiEd]

Originally Posted by Clyde Frog

Ah, a fellow psychopath. People mock early AM workouts only because they haven’t experienced the Shangri-La like vibe of a nearly empty gym filled with only dedicated, knowledgeable gym goers. I legit can’t stand the days when I accidentally sleep in and have to show up alongside the normies, people who use the gym as social hour while hogging up the machines, tripod users, and herds of broccoli headed teens in pajama pants sitting, ****ing around and texting on the benches for hours. There’s just something about that peaceful, focused energy in the early hours that makes the workout hit different.

My last 7 years before retiring I was at Bally fitness every morning at 5ish. Time to get a good workout, then go home and shower before heading to work.

It all started when the Mrs. bought me a membership there after my first four heart stents in 2007. I then hired a personal trainer but he couldn't get there until 7. After 6 months of him, I set my own schedule and it's not too much different today.

[Rain Man]

The injuries have suddenly piled up on me. I've got an elbow tendon that hurts on curls and stiffens up in the morning, and I've still got the thumb injury healing up from the Paraguay incident. One big toe took some kind of repetitive motion injury from running, and the opposite ankle randomly and occasionally screams bloody murder during random footsteps. I feel like I need a full-body immersion in some sort of healing waters.

[lewdog]

Originally Posted by penguinz

You must hate yourself to do that every day!

Don't have much other choice. Stressful job where I leave for work about 6:30 each day and home around 4:30. Young son that I want to spend time with, so if I worked out in the evening I'd barely see him during the week.

Originally Posted by loochy

How do you get intense that early in the morning? It takes me a while to get mentally ready to go hard.

Preworkout brah. Up at 4:00, slam and in 30 minutes I'm ready. You get used to it and I can still lift with intensity.

Originally Posted by Clyde Frog

Ah, a fellow psychopath. People mock early AM workouts only because they haven’t experienced the Shangri-La like vibe of a nearly empty gym filled with only dedicated, knowledgeable gym goers. I legit can’t stand the days when I accidentally sleep in and have to show up alongside the normies, people who use the gym as social hour while hogging up the machines, tripod users, and herds of broccoli headed teens in pajama pants sitting, ****ing around and texting on the benches for hours. There’s just something about that peaceful, focused energy in the early hours that makes the workout hit different.

THIS!

I can't even imagine the evening crowd anymore. At 4:30 I can do whatever I want with little traffic. And the ones who are there that early are there because they care about working out and nothing else. I still go fairly early, even on the weekends now.

[Bearcat]

Originally Posted by Rain Man

The injuries have suddenly piled up on me. I've got an elbow tendon that hurts on curls and stiffens up in the morning, and I've still got the thumb injury healing up from the Paraguay incident. One big toe took some kind of repetitive motion injury from running, and the opposite ankle randomly and occasionally screams bloody murder during random footsteps. I feel like I need a full-body immersion in some sort of healing waters.

I heard a random bit of advice on youtube a while back that seems to help... if you don't grip your thumb over the bar and keep it lined up with your fingers, it's supposed to help elbow pain.

Out of all the random variables that have probably helped me over time in terms of slowly strengthening everything around the elbow and so forth, making that change did seem to help quite a bit.

Also read about aggravating pain (don't make it angry doing day-to-day stuff) versus rehab pain (keep working it out, even if it needs to be lighter weight), as well as training everything arond it, like wrist curls, reverse wrist curls, reverse curls, tricep and shoulder stuff.

[BWillie]

Originally Posted by DanT

For most of my marathons, I've used 12-week training plans from Greg McMillan, typically the ones for "4-5 days of running per week". You might recognize the name because he has a great online pace calculator that is very widely used and recommended by other popular running coaches, https://www.mcmillanrunning.com/ I get the plans from his highly regarded books, of which I have several and would recommend. As far as I know, almost every one of his books will have a collection of plans in them, but you can also get personalized coaching from him, too.
Anyway, I run 5 days of week, so I move some of the days around in his plan (his books teach that one can do that).

Typically, Saturday is my long-run, so almost all of the weeks have at least a 14+ mile run, with the longest one being a 20-24 miler at the end of week 9. Week 3 has just a 90-minute progression run on Saturday, a "pullback" week to aid in injury prevention. Such pullback efforts every 3 or 4 weeks or so is a hallmark of a smart coach's training plan. Coach Greg's other "pullback runs" in the 12-week cycle still are at least 14 miles, but they are pullbacks from the slightly longer runs the weeks just before.
These long runs on Saturday are crucial and, fortunately, I look forward to them and love doing them, as I usually run around Lake Natoma and sometimes the Johnny Cash Trail near Folsom Prison. It's beautiful out there and hilly, so great training for Cincinnati and Kansas City.


Sundays are easy runs and/or rest. Typically about 5 miles, sometimes just 3 or 4, if I'm really beat up from Saturday. I'm always at least 4 pounds heavier on Sunday morning, which I think is because the long runs break down my body so much and then I eat and drink a lot afterward to recover. That extra "water/waste weight" comes off in a day or three. Usually run in Davis on Sundays, with a friend.

On Mondays I typically have either fartleks with 8 to 15 cycles including 1 to 2-minutes at a faster pace (which is still slow, but hey, I'm old and fat ), with an occasional 90-minute easy run used for some weeks. I sorta like fartlek runs but I also worry about them, because I'm older and worry about tripping. I fall about once or twice a year, but it turns out that usually happens on easy runs, not the speed workouts when I'm worried about tripping. The fartlek runs don't take a lot of time and are kinda easy to schedule, so I sometimes do them in Davis and sometimes in East Sacramento, always before work.

Tuesdays are almost always days off, unless travel caused me to need to rearrange a Monday or Wednesday effort.

Wednesdays are typically tempo efforts, longer runs that are higher intensity than easy runs. These are challenging efforts, but they are ones I look forward to because I feel like they really help me a lot. These are my second most favorite runs behind Saturday's. I usually do them early in the morning before work, from my office, running in East Sacramento, a nice neighborhood where I often get to run with a friend.

Thursdays are easy runs, more or less long recovery runs. I usually do those from my office before work, also.

Fridays I usually don't run but I do a little carbo-loading for Saturday. I tried a Hanson's training plan once, which has 6 days of running, but has shorter Saturday runs but more overall weekly volume (50 to 65 miles). On his plan, I did run on Fridays, but on McMillans, I don't.

Mileage is usually between 35 and 49 miles per week.

I don't start training for the KC Marathon until early July, so now I'm just doing what I feel like, but I still more or less follow the same pattern, just not as much weekly mileage, about 25 to 35.

Awesome. Thanks. Always wondered what marathoners do.

Have you ever trier carbon plated shoes? Do they improve your time?

[DanT]

Originally Posted by BWillie

Awesome. Thanks. Always wondered what marathoners do.

Have you ever trier carbon plated shoes? Do they improve your time?

Oh, those are for folks way faster than me! They’re generally for fast people, are pretty pricey, and don’t last long.

I am pretty confident that you could run a marathon if you can devote the time for the training. You seem to enjoy running and for someone working from a solid base of, say, 15 to 25 miles a week, you could easily get ready for a marathon in 3 to 6 months, using plans such as those from Hal Higdon, Jeff Galloway, or Greg McMillan. Training for one’s first marathon is special, because there are so many weeks when you set a PR for distance, and you also realize that if you can get up to around 20 miles in a training run, you absolutely can finish 26.2 with tapered legs and the energy and support a good marathon provides.