ILX running running thread

did more squats yesterday (3x30, and wide squats 3x20). hamstrings fkn killing me again

This thing I have says:

ZONE 1 TEMPERATE ZONE Easy / Recovery (60% - 70%)

Weight loss (best zone for burning fat)
Builds basic level of fitness for beginners
Recovery from over-training
Warm-ups
Conditions body for long distances

ZONE 2 AEROBIC ZONE Steady (70% - 80%)

Improves aerobic fitness
Develops healthy heart
Weight management

ZONE 3 ANAEROBIC THRSHOLD Tempo, Hill Sessions, Race (80% - 90%)

Increases overall peformance level

ZONE 4 REDLINE ZONE Intervals (bursts) (90% - 100%)

Develops speed over short distances
CAUTION: Only train in this zone for a few minutes at a time.

How do you do yr squats Coz

?

yeah, 85% is pretty serious work iirc; best to dip into unles you're in competition or have put in the time to build to that level.

https://www.youtube.com/watch?v=GWvJ14cwwKU

https://www.youtube.com/watch?v=lME9o74sTTg

(I do the squats minus the chair)

Ah those wide squats would definitely kill me. Should do more of this stuff, really need to get into doing some abs and back stuff most of all.

i do squats w/ a ball between me and the wall. sometimes with a bar holding some weight (bar slides on frame, no ball).

I love this one, but it's a killer
https://www.youtube.com/watch?v=V2uAyPXQX4s&feature=channel

(^^^fitness chicks, btw)

Ow my knees

220-age-> dont believe

yeah what if you're 219 years old? this model is flawed.

I love how she's just sitting there like "this ain't no thing" then the first time I tried it I couldn't even cross my fkn leg over my glutes were so sore!!

x-posts

lol!
if your knees hurt maybe focus on keeping weight more in heels and squeezing your butt on the way up?

hey guys go ask the FUCKING MAYO CLINIC---220 - age is just a guideline, ffs

Squeezing my butt? It already feels like I'm pooping, I think that would be a step too far.

x-post

if you are fitter than that, you probably know it already. or go get a VO2max test or a stress test or something

it will assist you on your way up and take some pressure off knees?
xpost

not that kind of squeeze...

xp

also the only figure four i know is

http://www.boilerroom.ca/images/marks.GIF
http://www.climb.dk/blog/uploaded_images/Szilas-785133.jpg

Full-susser with full mudguards wtf

I actually ran with my heart rate monitor for the first time in a long time last night. I spent most of my run at 160-165. I was trying to run six miles in under 50 minutes, so I ended up sprinting at the end and hit 175. According to the FUCKING MAYO CLINIC my MHR should be 190. I guess that seems right, but it would be pretty miserable to try and reach that.

my observed max hr during years and years of racing would be something more like 205-age, if that high.

aint tryna fuck w/ no mayos tho, they come hard

The problem with those target heart rates is it's really no fun to run at them.

well, i don't htink you should be running at your mhr bc then you might fall over and die?

my observed max hr during years and years of racing would be something more like 205-age, if that high.

Your max heart rate does vary with what sport you're doing though, doesn't it? I think I read that observed MHR on a bike is about 10 bpm less than your running one, cos you're primarily just using your legs, and that muscle group alone can only make your heart work so hard.

The problem with those target heart rates is it's really no fun to run at them.

I dunno, from previous experience zones 1 & 2 are fine, and if anything, I have tended to stray above them more than I should on 'easy' runs. It's nice sometimes to be running and then look at your wirst and see that you really should be going a little slower, it gives you an excuse to relax a bit.

Have enjoyed running in zones 3 & 4 in the past too, cos there's nothing better than feeling yourself running really fast, if only for a few moments. If you can make yourself to go there, it's great, but your motivation needs to be a lot stronger than your aversion to pain. These days I really struggle with that, but I think that's more due to a greater distaste for pain than anything else.

my understanding is yes max hr varies by activity. doc teammate said body position et al affect efficiency i think.

Took yesterday off after runnng for 7 days straight. Needed it.

Ran my second 13.1 miler today in 1:59:10. While I did break 2 hours, I'm really disappointed I can't run that distance faster. I should at least be able to do 1:45. I start getting delirious though, at about mile 11.

running makes my hips sore sometimes. but sometimes not.
i've been having a lot of fun at it lately though.

get a foam roller maybe? everyone sez it's all abt loosening up the IT band...i have recently started and i think it helps

ran for consecutive days for the first time in a while...feelin pretty good, other than being hungover ~

yeah i should get one and i should be doing lunges and abductor/adductor exercises. ugh so boring though.

like this http://vodpod.com/watch/2039866-ofit-hip-abduction-strength-exercise-with-stability-ball

O'Fit

gotta get a ball

btw totally digging trails and hills on trails (waht!) lately so i want to start going to the bigger parks with longer trails but it feels like such a waste of time to travel there.

u guys r making me feel way guilty

it's ok my distance is still really short and i suck a lot

yeah, i haven't gone in over a week because "i felt a cold coming on" lol i am a pussy

There's no such thing as a bad run. Actually, I've had plenty of bad runs, but at least I almost always feel better after them.

yeah i don't run that long right now but it's still great. i just try to go 40-45 min and make at least 75% of it running, and to run up the hill. but i've also been doing about one continuous run per week and making it progressively longer. and i'm soooooo slowwwwwww

yea i agree abt once i actually get goin its the right decision - i will probably go later today, although my back is kinda sore from raking leaves

my mother has been on a big 'i want to buy you things' kick lately for some reason so i got this:
http://images.teamestrogen.com/ri/300/300/2009_Spring/BR-220006-072.jpg

which is awesome because the sleeves flip out into mittens and have thumb loops and also it has a hood. i've found it to be perfect in terms of providing warmth when i first start out and am freezing but also easily adjusts to regulate temp after warmed up. i'm so spoiled for a newbie. uhhh anyway, it makes me less rain phobic i guess.

i am struggling with going out to run now vs. going to get office supplies bc my desk is a disaster and i'm not being very productive :(

wow i want that! i always run in a longsleeve cotton tshirt. which is stupid.

its wicking properties are kind of amazing.

i feel silly with like 'gear' bc i suck so much, but it is v v nice and i didn't pay for it so...

before i was running in the baselayer i use for hiking on cold/rainy days which was not too bad but this is better.