getting back in shape

jeremy gast · **Posted:** Thu Jan 08, 2015 1:40 pm

Good job to you!!!!! Keeping at it is the hardest part. I have been doing a good bit of greenway riding on the weekends but with it cold it is super hard to get motivated.

Steven Carter · **Posted:** Thu Jan 08, 2015 1:43 pm

Keep at it, Rodney! I added the plank, wall sit, squat and lunge to my almost-daily routine...110 second planks are no fun. At. All.

Brett_Murphy · **Joined:** Thu Jan 12, 2012 2:02 pm **Posts:** 355

Working the heavy bag is a great workout.

You've made a good start, keep at it!

RodneyWright · **Posted:** Sun Jan 11, 2015 1:05 pm

freaking cold has put me down =( and I've lost my energy. It never fails, I get started on something like this and get sick, breaks my rhythm... Maybe in a few days I'll get back into the routine.

Brett_Murphy · **Joined:** Thu Jan 12, 2012 2:02 pm **Posts:** 355

No matter how bad you feel, the key thing is to do *something* even if it is just 20 sit ups total for the day. It makes it a routine.

Donnie Barnes · **Posted:** Mon Jan 12, 2015 5:23 pm

RodneyWright wrote:

freaking cold has put me down =( and I've lost my energy. It never fails, I get started on something like this and get sick, breaks my rhythm... Maybe in a few days I'll get back into the routine.

If it's just a cold, keep at it. Seriously. Do whatever gets you the most symptom relief and keep chugging.

I've had runs where was doing the "marathon blow" every thirty damned seconds. It's gross, but you get used to it.

Sure, cut back the intensity, but keep doing *something*.

Don't f' around with the flu, though. If you feel *that* bad, discontinue exercise and get rest and rest and rest and get well. But for a cold? Just hydrate more and do what you can do.

--Donnie

Scott Johnson · **Posted:** Mon Jan 12, 2015 6:06 pm

Rodney has inspired me. I've run every day this year (at least a mile). Most days is 2 miles. I was doing 2-3 days a week before this (long runs are 3 miles, down from my "best" when a short run was 4 miles).

My goal is to run 500 miles this year (it's not even an ambitious one), but running every day is a secondary goal. Now lets hope the knees hold up.

BriceJohnson · **Joined:** Thu Apr 13, 2006 7:33 am **Posts:** 2230

If you are just running for fitness, a "running streak" plan is not a bad idea, but if you are trying to see big training benefits (training for a race or something), you'll want to tweak that plan a little bit. Typically its best to have a schedule with 3-4 easy run days (like what you are doing), one day a bit longer (maybe start at 3-4 miles), one day where you are pushing pace a bit, and 1-2 rest/cross training days (swimming, weights, yoga, etc.). Thats my normal schedule (now that my ankle is better!). It's taken me all the way to a full marathon without any serious running related injury.

In my experience. the real key to keeping your knees healthy is making sure you have a strong core, and not just abs. Hips and glutes are key to stability in running. I had a case of runners knee earlier, and my prescribed PT was just mainly strengthening my core. It worked wonders, and made me much faster. To take it back to Rodney's thread, planks are a GREAT excercise for runners (but I HATE THEM).

Steven Carter · **Posted:** Tue Jan 13, 2015 11:58 am

Great advice, Brice. :thumbsup:

I have no great designs on marathoning, but would like to be a proficient middle distance runner, my goal for 2015 is a sub 25-minute 5k and hopefully progressing to sub22-minutes next year (it takes while for us Masters class runners to improve, you know :lol:

) I also mix up the running, doing a combination of hills and flat surface runs of varying distance and intervals of varying intensity. My new favorite term has to be "fartlek" just hecause of how it catches non-runners offguard!

RodneyWright · **Posted:** Tue Jan 13, 2015 12:28 pm

I hate running, so it's not being planned for at this time. Right now I think the heavy bag is my trick to getting the heart rate up...

Donnie Barnes · **Posted:** Wed Jan 14, 2015 8:51 pm

For those who do want to start running, also consider trail running. WAY better on the knees, and very good for overall stability muscle building, too. A lot of pure pavement runners are starting to cross train with trail running, in fact. Lots of great places to trail run around the triangle, too.

But note that if you're paying attention to data, think about running for *time* goals, not mileage goals. This is especially important if you switch between trail and pavement, because you'll be a noticeable amount slower on trail, and that's okay.

--Donnie, not thrilled that his long run this Saturday is 85 minutes.

RodneyWright · **Posted:** Fri Jan 16, 2015 10:25 am

continue to frail away on the heavy bag and now I've added some round house leg kicks that are head high along w/ knee jabs. I'm almost to point of increasing my time on the bag as the 10 minute mark isn't as tiring now. I think next week I'll bump to 15 minutes and see how that goes. After the first night of hitting the bag, my back was so freaking sore. Good thing that's all gone now.

As for the leg kicks, I guess I need to start wearing socks when I do this as the top knuckles of my toes are a bit raw. Kind of interesting to see.... Also found that I can right kick much higher than my left leg. Not sure what's going on, but I guess it's just like being either right handed or left handed, just more natural to round house leg kick w/ my right leg. Just like my left jabs feel "flimsy" as opposed to the right jabs. It's just interesting how you find your weak side when using the bag.

I now change up my stance and either lead left or lead right. My "balance" doesn't feel right when I lead w/ my left foot, again, another weak point I need to work on.

So my biggest concern is why didn't I start on this thing years ago. Man, talk about huffing a puffing when you're done... I'm actually looking forward to seeing how long these gloves last. Think I'll go w/ a lighter pair next time.

Edit:

so this is what I beat on...

The bag is attached to a roof beam and the top of the bag is head high w/ me. Glad Drew bought this for me.

Rob Keehner · **Posted:** Sat Jan 17, 2015 12:16 pm

I hereby challenge Rodney to a cage fight.

Donnie Barnes · **Posted:** Sat Jan 17, 2015 2:52 pm

Rob Keehner wrote:

I hereby challenge Rodney to a cage fight.

Could be another THSCC discipline? Start it as a side-show to autox and rallyx.

--Donnie

RodneyWright · **Posted:** Sun Jan 18, 2015 12:55 pm

Rob Keehner wrote:

I hereby challenge Rodney to a cage fight.

I'm going to have to get some tattoos before I can accept that challenge....

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