Losing weight/fitness thread

[PaulMdj]

A Jog/Walk/Take photos around Fall River USA, 4.5 miles in 45 minutes, took it really easy but shin still sore, but it seems to be worse doing nothing, think I might need to stick to a fast walk so no impact on it.
Not a great start to this year injury wise

If possible mate, swimming is excellent for shin splints.

 

[Paperboy]

Final got around to last weeks long run, was going to do it yesterday but was still a little sore form a sports massage on Monday.

A bit windy this morning and rained for the last mile. 9.5 miles @ 9:15 minute miles. With average HR of 146, which I'm pretty happy with as it was a little undulating!

 

[Lucifer MorningStar]

Upper body this morning , had to step off the weight a little as was feeling little twinges in the shoulder. But guess that’s what 2 days of consecutive golf does. Still a good overall session just wish they’d turn the bloody heating off in the gym

 

[PaulMdj]

Hill Session today, took the dog out for a walk earlier on and it was blowing a hoolie down the seafront, lovely sunny day, but bitterly cold.

So back to thermal top for workout and it was needed, Hill Session was 15 sec sprint uphill, walk 1 minute, 15 sec downhill, 9 times after warm up and cadence drills. Used the ramp from the promenade to the road for the uphill bit.

Total distance covered home to there and back was just over 5K and that was enough for today.

 

[Aztecs27]

HAd a few weeks off it entirely due to crazy work/childcare schedule not allowing for me to take lunch breaks for swimming - and become complacent in my eating too - still maintaining around the 200lb mark though, so not all bad.

Got a swim in today after 2 weeks of nothing. Found out our Lido won't be opening this summer either as it needs "emergency repairs" (that they've had over 6 months to sort FFS). Which is a shame, but it is what it is.

Got 12(ish) weeks to lock in before holiday. Finally dragged the weights out the garage that the wife got for Christmas before last (which promptly got put away because we were having our extension built last spring) - so aiming to do 3, 20 min workouts in the morning - just body weight and some free weight stuff at home - nothing too much, just enough to get the heart pumping and help re-shape the dad bod a bit.

 

[Aztecs27]

Further to the above, if anyone has any go to weight exercises (dumbells) which they’d recommend me adding into my plan, I’m all ears.

Don’t have a Bench or anything fancy to accompany.

 

[Bazz]

I'm a sweater, walking up the stairs sweater.

I've just come back from a 7 miler bone dry because of the wind.

 

[Lucifer MorningStar]

Further to the above, if anyone has any go to weight exercises (dumbells) which they’d recommend me adding into my plan, I’m all ears.

Don’t have a Bench or anything fancy to accompany.

Keep it simple go full body. Goblet squats, Dumbell deadlifts, standing shoulder press, Floor press (think Dumbell bench press but laying on the floor instead of a bench), bicep curls and tricep extensions. Simple effective, minima kit and space required

 

[VVega]

Thought some on here might be interested in this:

His book is now available and looks good as a systematic review of his experience.

Here is a quote that underpins his approach:

Most runners go too hard on easy days and too hard on hard days. They end up in a gray zone that delivers neither optimal adaptation nor sufficient recovery.

 

[Paperboy]

In body scan this morning, fat up 0.5kg. Muscle down the same amount and weight down the same amount.
Apparently after a hard run a few days before can effect your hydration enough to mess up the machine
But at the end of the day 0.5kg loss I'm happy with that.

 

[PaulMdj]

5K Session today with “Magic Mile” in the middle, 7:46 for the mile, but I’m shattered hate sprints!

 

[Paperboy]

So had 22 miles to do on Saturday, with half of it at MP. Strong til 17 miles then fell off the edge. Need to really work on my hydration, feel as my fuelling is good.
Link below to the run, got through to 18.5 miles and second MP block. Got too 19 miles and both calf's cramped, I'd been taking saltstick tablets all during the run. So it has to be hydration being the issue (I think). Solid run for the most part just annoyed as I brought a running vest so I could take a drink with me and left it at home.
Got 20 miles (easy) this Saturday so want to get this right.

22 Miler

 

[PaulMdj]

So had 22 miles to do on Saturday, with half of it at MP. Strong til 17 miles then fell off the edge. Need to really work on my hydration, feel as my fuelling is good.
Link below to the run, got through to 18.5 miles and second MP block. Got too 19 miles and both calf's cramped, I'd been taking saltstick tablets all during the run. So it has to be hydration being the issue (I think). Solid run for the most part just annoyed as I brought a running vest so I could take a drink with me and left it at home.
Got 20 miles (easy) this Saturday so want to get this right.

22 Miler

Mate, that’s a great effort, but as you say, you definitely hit a wall at 19 mile with the cramps.

Apart from the hydration issue, the only other observation I could make is that you went a little too fast for the first MP Section, slowing down that 10-15 seconds earlier on could make a difference.

Your 1/2 marathon time was spot on.

 

[Paperboy]

Mate, that’s a great effort, but as you say, you definitely hit a wall at 19 mile with the cramps.

Apart from the hydration issue, the only other observation I could make is that you went a little too fast for the first MP Section, slowing down that 10-15 seconds earlier on could make a difference.

Your 1/2 marathon time was spot on.

Yeah also the second easy section was too quick. I've ordered a couple of 500ml water skins. Which I'll take with me on Saturday, I've got Friday to sort out my bag and make sure that I've everything packed this time.

 

[PaulMdj]

Yeah also the second easy section was too quick. I've ordered a couple of 500ml water skins. Which I'll take with me on Saturday, I've got Friday to sort out my bag and make sure that I've everything packed this time.

Sometimes it’s difficult to “stick to the watch” but in your training runs it’s fine.

 

[Lucifer MorningStar]

Lower body today and it was very different from what I’m used to. The main lift was box squats so nothing really different there done them many times. BUT!! My god, my program has me doing them specifically onto a soft box with a pause rather than the normal bench or hard box. The idea being as you sit into the box it completely absorbs all momentum so you literally have to generate momentum all from the floor up through the legs and push. I had to back the weight off for sets 3-5.

Also who programs weighted split squats and supersets that with spilt squat jumps ! My trainer is a sadist, but can definitely feel and understand the Benefits, won’t be saying that tomorrow when I can’t walk down stairs

 

[AndrewK]

New to this but not exercise. I went from 105kg down to 75kg a couple of years ago doing a combination of weights (I have a full gym at home), walking, diet and boxing training (No contact sparring, training with the carded boxers). Worked well for me for at least 3 years but eventually i backed off a bit and started putting weight on and missing sessions. I was doing solid 4-5 sessions per week. Annoyingly as well as getting heavier, the old aches and pains came back too which helped compound the lack of exercise. At my age (50) i have plenty of metalwork and old injuries but i was on top of it all when i was exercising. Now everything seems painful again.

Anyhow, i got into golf in december which has helped maintain the 10k steps per day. I have also started looking at cleaning up my diet and have put together a golf focussed training plan rather than my usual Upper/Lower, PPL, Full Body etc etc routines which i have many. Its not reinventing the wheel but it does give me a little more focus on flexibility of the hips and spine which i didnt have previously. Some more golf focussed/orientated movements too.

I am a couple of weeks in and although i wont say its improved my game i am definitely starting to get some better movement going and i am not suffering after a round so much now. Happy to detail it if anyone is interested.

 

[Bazz]

134 miles this month, anyone would think I hate my family.

 

[Lucifer MorningStar]

Double session today, Upper body weights push/pull session first thing this morning getting some good numbers and feeling more mobile now.

Then had my work fitness assessment just before lunch which is the first time I've done the new version which I'm not a fan of! Got Lvl 11.11 on the bleep test, passed the weird grip test and the broad jump. Turns out under the new guidelines thats a 5 year pass so likely i'll never have to do another one again

 

[Paperboy]

Yesterdays run was a tempo run. In hindsight I should have done the easy run, as a little under the weather and it got hot in the evening.
But I missed my speed session last week and completely binned it off the training plan.

Tempo 4 Miles with Runna
1.25mi warm up at a conversational pace (no faster than 9:10/mi)
4mi at 7:55/mi (7:40-8:10/mi), 180s walking rest
1.25mi cool down at a conversational pace (or slower!)

So I managed the first 3 miles in 8:04, 7:59, 7:50, then fell off the pace, walked twice in the last mile (1/4) which was a 9:36. I got it done, not brilliantly but it's done.
On to the next one, when it comes along. So final stats 7 miles @ 9:04 minute miles