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<p>Hey, where is everyone this morning?</p>
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<p>I am running on the track tonight so nothing for me this morning.  The air is so thick out there you could cut it with a knife.  Hopefully tonight will be nice though.  I think the temps are only supposed to get up to 80 today.</p>
 

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<p>Greetings all.</p>
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<p>I only did 2/3 of my core work yesterday and nothing else.  No weights, no pull ups.  It felt dang good to play hookey, actually.  Tonight will be 5-6 on the hamster wheel. </p>
 

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<p>morning</p>
<p>Ran 5.5 last night.  First lap of the lake was with a new girl in the group so we took it easy and then the next loop I did by myself and picked up the pace a wee bit.  Track tonight for me as well. 2 x 3 x 300, 5 x 600, 4 x 200 , 2 x 150 - 5k and mile paces for those.  Yuck</p>
 

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<p>Not sure what my plan for the day is.  I have my bag and a relatively free evening.   And a crazy meeting this afternoon that will likely have me wanting to work off some aggression:)</p>
 

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<p>Morning Gang -</p>
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<p>Sounds like fun track night for <strong>Mindi</strong> and <strong>Brandy</strong> tonight!  Hope the temps are cool enough for you guys.  Am I the only one who has never done speedwork on a track?  It intimidates me.</p>
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<p>Day 2 of TCM training this morning.  Alarm didn't go off.  But I only had 5 on the schedule so I got them done.</p>
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<p><strong>QOD:  If you could pick only one non-running thing to focus on, in order to improve your running, what would it be and why?</strong>  I'm struggling with this because I'm not able to fit everything I would like to do (weights, cross, pilates, core, flexibility exercises) in b/c of work/life craziness, so I'm making getting the miles in my number one priority.  So when I have time to do a little extra (or on the rest/cross days), I want to do an activity that will most improve my running.  I'm thinking core work.  What Pfitz says about core work makes sense to me, for the marathon, about needing a strong core so that in the later miles you can maintain form/running economy.  Plus core work seems easier to squeeze in throughout the day.</p>
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<p>Good runs and rests to all!</p>
 

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<p>Arm stuff, pilates dvd* from the library, and 5 miles. Almost got hit by a tennis ball (there aren't any trees around the courts to warn me that something is coming) and ran through 2 sprinklers before I realized I had on a white tank top. And then said screw it and ran through a 3rd. It's too f-ing hot to skip them.</p>
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<p>*Do pilates sneak up on you? Because that was in no way hard enough.</p>
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<p>Qod: Sleep? Weights? Food? Dunno which I would choose.</p>
 

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<p>Kath - pilates can sneak up on you, or you may not have truly engaged the right muscles.   Pilates is fairly easy to do wrong, especially with a DVD.  I didn't realize this until I took a class with an instructor that came around and checked people.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Amichel</strong> <a href="/forum/thread/68790/wake-up-its-time-for-tuesday-fitness#post_1921270"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br><p>Kath - pilates can sneak up on you, or you may not have truly engaged the right muscles.   Pilates is fairly easy to do wrong, especially with a DVD.  I didn't realize this until I took a class with an instructor that came around and checked people.</p>
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What she said.  If you don't feel it after a Pilates class or DVD, you didn't do it right. <br>
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<p><strong>QOD</strong>: definitely weight training - injury prevention and general improved form (due to correction of muscle weaknesses and increases in core strength).  I added it in last spring and feel quite a bit stronger (I think I look it too) and have found I recover faster from the workouts.</p>
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<p><strong>RFTL</strong> - you should try the place that Baggs and i go.  It is on 169/55 and takes only an hour a week for runners.  ...AND get yourself on a track - you'll like it I think :)  I don't, cause I am slow</p>
 

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<p>The <strong>QOD</strong> is hard to answer.  It's all so important!  And my focus is different b/c I don't consider myself a runner in the same way most of you do.  I consider myself a triathlete primarily, not a runner,  so anything extra I do needs to complement all three of my sports and make me a better <strong>athlete</strong>, not a better runner.</p>
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<p>That being said, I know I need to do more weights.  And stretching.  And core work.  And plyometrics.  Yoga can accomplish the first three for me, so maybe my answer is yoga.  A weekly class would take care of flexibility, strength, and core.  Hmmmm. </p>
 

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<p>Swim this morning.  I was grouchy when the alarm went off... bad night of sleep.  But I got up, and got it done.  It didn't hurt that I was meeting someone... seems to keep me honest. :)</p>
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<p><strong>QOD</strong> - general strengthening.  So not just legs/arms but also the core muscles.  I have been working on adding this myself.  I like meeting for a class of overall strengthening.</p>
 

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<p>Took yesterday off and my ankles felt a lot better for it today.  Did about 3.5 miles then jumped in my pool afterwards to cool off.</p>
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<p>What's a good way to guage a good swim workout?  By time or by distance?</p>
 

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<p><strong>Mindi</strong> - It was very soupy this morning.  </p>
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<p>I got out there this morning for just a little over a mile.  I am trying to force myself to get back into it very very slowly so as not to get discouraged.  Tomorrow is a little over 2 with the 21 year old intern at work.  She's meeting me at 6:30 so that will force me to get my but there and get my run in.  She just told me there is a <a href="http://jerseyrunner.com/races/racedetail1.asp?ID=2029" target="_blank">2 mile run at the shore</a> with a one hour open bar at the end so we're signing up for it. Bet her 21 year old hangover won't be as bad as my 38 year old one will be!  </p>
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<p><strong>QOD</strong>:  Right now anything would help my running but I think Power Yoga overall would get all the right spots.</p>
 

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<p>Morning all!  I needed to get a bit of organization and work stuffs done this morning so my run is pushed to the p.m. hours, will be something in the 8-9 mi range nice and sleazy.</p>
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<p>Atta girl <strong>Tonya</strong>!</p>
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<p>Good luck to <strong>Mindi & Brandy</strong> at the track tonight, I'll get back to interval work next week @the track<br>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>clare</strong> <a href="/forum/thread/68790/wake-up-its-time-for-tuesday-fitness#post_1921294"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a></div>
<div class="quote-block">What's a good way to guage a good swim workout?  By time or by distance?</div>
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<p>I go by time simply b/c I swim in a shorter pool and it's too hard to do the math on the fly to figure out how far I've gone.  I do figure it out afterwards though.<br>
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<p><strong>QOD</strong> - Core, core, core.   This is accomplished quite simply for me by attending yoga at least once/week, preferably twice.  A very close 2nd would be diet, eating the best things for my body is key.</p>
 

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<p><strong>QOD:</strong> Yoga.  See <strong>Theia's</strong> response.  It seems to cover a lot of the bases. </p>
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<p><strong>RFTL:</strong> I've not done speedwork on a track either.  I have a nice straightaway on the path near my house that I've used for intervals.  Have I mentioned how much I love the path system here in Rochester?  I can run from my house half a mile and hop on the path and then run for miles and miles without having to cross a single street. Love that.</p>
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<p>I am so pissed.  I had everything set out last night for getting up at 5 this a.m. to run 8 miles.  Everything was ready - clothes, water bottle, coffee pot set, the works.  I was really excited that I was gonna get this done!  I was READY!  And then I had an extreame super shit night of sleep.  I couldn't fall asleep and then when I did I had weird dreams and woke up.  At 4 a.m. I contemplated getting up and going for that run but I felt so depleted I thought that maybe that might not be safe.  At 7 a.m. I was lying in bed thinking about calling in sick because I was so tired I felt like throwing up.  I decided to shower and see how I felt and was marginally better so here I am at work.  With a muy largo cuppa coffay.  I'm sofa king tired right now I feel like crying. AND to top things off it was a super duper gorgeous morning for a run.  <img alt="" src="http://files.kickrunners.com/smilies/sad2.gif" style="width:16px;height:16px;" title=""></p>
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<p>No chance for a run for the remainder of the day either.  The rest of my day is full - at lunchtime I have to drop off the laptop to get it looked at/fixed and pick up DD and drop her off at Grandma's hosue.  After work is going to be a mad dash to the grocery store to get stuff for dinner since I invited C over for eats.  At least that'll be fun.  I just hope I'm not tired and cranky company.</p>
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<p>/whine<br>
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<p>Morning, everyone.  Got in a 4 mile run this morning.  In the last mile, I made myself stop and walk because I could feel myself pushing too hard (for no reason), but couldn't slow down any other way.  Still, even with the walk, that mile was faster than most of my miles over the past couple of weeks.  I think the re-focusing of my running goals is really paying off.</p>
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<p><strong>QOD</strong>:  I need to work on everything as well, but my back has been bothering me, so I'm guessing that core work will help that the most.</p>
 

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<p>Morning, everyone!</p>
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<p>I took yesterday off. When I ran years ago I never ran back to back days to avoid injury. This time around, I thought I would try it, so I ran three days in a row, but then I started to feel old injuries, so I think I will go for 2 days on, one day off. I am trying to listen to my body more. In that spirit, I did 2 miles today with no watch.</p>
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<p><strong>QOD</strong>: Weights. And drink more water.</p>
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<p>Have a good day! Be careful in the heat.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>clare</strong> <a href="/forum/thread/68790/wake-up-its-time-for-tuesday-fitness#post_1921294"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br><p>What's a good way to guage a good swim workout?  By time or by distance?</p>
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Depends on your goals, really.  Are you swimming for a particular event (triathlon?????) where you have to cover a set distance?  Or are you swimming for cross-training and general fitness?  If it's the latter, just go by time for now. </p>
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<p>Yay <strong>Saucon</strong>!  Way to get started again!!!!! </p>
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<p>Good runs, people.</p>
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<p>(((<strong>BigG</strong>)))<br>
 </p>
 

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<p> </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Theia</strong> <a href="/forum/thread/68790/wake-up-its-time-for-tuesday-fitness#post_1921274"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br>
What she said.  If you don't feel it after a Pilates class or DVD, you didn't do it right. <br><p> </p>
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Ok, I'm not saying I didn't feel it at all, just not as much as I was expecting, and not as much as I feel other workouts.</p>
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<p>Is it possible, considering I've been doing core work 5+ x/week, that I need a more advanced workout?</p>
 
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