ILX running running thread

My coach usually puts two strength workouts a week on my schedule. I've never done a single one. It's mostly body weight stuff that you don't need a gym for. But they take too much time that I don't have. Examples:

Myrtl Hip Routine:
https://www.youtube.com/watch?v=2GLrKr54yA0
Clams
Lateral leg raise
Donkey kicks
Donkey whips
Fire hydrant
Knee circle, forward
Knee circle, backwards
Hurdle trail leg, forward
Hurdle trail leg, backwards
Lateral leg swing
Linear leg swing
Linear leg swing, knee bent

Strength routine:
Complete as many rounds of the following as you wish, focusing on good form:
deep squat, halfway up, deep squat, all the way up x 15
narrow to wide exchange pushups x 10
v-ups with a hug x 10
low bridge and hold x 30 seconds
Spiderman walks x 10 steps
high and low exchange pushups x 10
windshield wipers legs bent x 20
pelvic raise with legs extended and elevated x 20

Core workout:
Up to 3 sets
Standard crunch x 15
Medicine ball Russian Twists x 20 (10 each side)
Alternating cross crunch x 20 (10 each side)
Leg lifts x 12
The following squats
-Shallow sumo squat x 10
-Shallow standard squat x 10

My coach usually puts two strength workouts a week on my schedule. I've never done a single one.

― Jeff, Thursday, November 6, 2014 1:25 PM (46 seconds ago) Bookmark Flag Post Permalink

lol

I just wish it was simpler. I'm trying a v similar routine to the one you describe and I'm still trying to remember what's what and how to do them. Too much variety for a klutz like me. Running is so nice and simple and relaxing even when it's hard.

Oh yeah, another downside of doing a strength program like I do is that you'll probably get pretty heavy after a while, which obv might work against your running goals.

In tribute to NickB's spooky monster dash, I just ran some trails myself. Lighted trails, however, so very little chance of terrible shadowmonsters nipping at my ankles. Talking about running must give a good boost, as I had a really good run. 18 km in ~1:34. Endomondo sez I had my best 1 hour bout in there, too: 11.58 km! Surprising, since I ran a really hilly course (basically uphill for 8km, till I reach the top. Downhill went at roughly the same pace as up, because I'm kinda wimpy going downhill so kept the same pace as going up.)
Slightly proud of myself for stopping at 18 km and not making myself go for a half marathon.

Ice on the puddles! Winter is icumen in!

Nothing scientific here but I have been running fewer miles/wk recently while mixing in more swimming and some basic yoga and it feels v good. I hate gyms so lifting won't happen. Running a 10 mile trail race next wknd and pumped for it.

hah -- yesterday's run was one of those where the legs keep going at a moderate pace while I think about other things. I didn't aim for keeping a certain pace or anything, but, uhh, here's Endomondo's graph for the run:
http://i.imgur.com/QEEXOm7.png

I thought that was per mile for a second, and was like wow. But still very nice with that elevation.

yeah, you've really flattened out that hill there

Signed up for an 8K turkey trot. Back at it. Think I can shoot for about 32ish minutes? Probably a little slower.

Speaking of elevation, this is how fast I went when I tried to run up a mountain in Hong Kong. Perhaps the most ridiculous run I've ever attempted.

https://farm6.staticflickr.com/5606/15710849856_a3e308e078_c.jpg

yikes. looks like you were scaling a cliff and jumping off it at the 1 mile mark.

Related:

https://www.youtube.com/watch?v=TM3_TMEc-qw

Man, hills suck.

love to hill

h8 hills

feel like its the best workout, canst coast on the hill, also there are only hills where i live so kinda have to be into it

ha there are no hills at all where I live so if I ever encounter one my legs can't handle the shock

That's basically my problem. The slightest incline kills me.

get on the treadmill fellas

or maybe run up some stairs? idk

"hes playing with a tremendous amount of confidence right now" --tommy on green again

lol sry wrong thred

eh as long as I avoid hills I don't have any problems or lack of confidence

p sure running hills will get you into shape better than anything

my feeling

did a 5k this morning, oh man I cannot run fast anymore. my heart and lungs felt great, so much so that I think I was pissing everyone off around me by chatting away to them all the time, but my legs didn't have any speed in them at all. so that's my winter project sorted I think, would love to knock a minute off my time

also my stomach really did not like all that bouncing around, so some kind of core strengthening would possibly help stabilise that a bit (?)

What was your time?

Maybe wear a girdle.

that's not such a silly idea maybe - I normally run with a waist pack that keeps everything in tight, but today I went without and it was all hanging loose. time was 19.43

oh one cool thing was Richard Nerurkar was there. people prob don't remember him cos he's v old school but he's the third fastest brit at the marathon (2.08!). think he did 16 mins something at the age of 50

sick

btw if u do like no core stuff even just a little and u will notice the difference, just do some planks after you run or w/e

anything that involves lying down and barely moving sounds good to me

got up on a trail today for the first time in like a year. just a few miles up a small canyon. so much fun.

mysteriously no leg problem when i'm on dirt singletrack. idgi.

interesting

heh not really, it's one of those weird body things that never changes but is pointless to talk about. just glad there is a way to avoid it which is also my favorite kind of run though it takes more time especially without a car.

bought a second pair of cold weather tights, a nice hooded jacket for weather, and a fleece 1/4 zip yesterday. and gloves. love things w chest pockets so i can easily jam dope beats.

using runningmap beta for mileage when bored at work. simple no reg required so far.

heh not really, it's one of those weird body things that never changes but is pointless to talk about.

― mattresslessness, Saturday, November 8, 2014 11:57 PM (Yesterday) Bookmark Flag Post Permalink

ha i wasnt being sarcastic fwiw, feel like u cld prob get to the bottom of it maybe work it out

been working with how to incorporate strength training into my routine while adhering to a ~80/20 low/high intensity running ratio, roughly been doing something like

long run
recovery run + strength training
rest
tempo run + intervals
recovery run + strength training
rest

not really sure how the strength training fits into/affects the whole 80/20 concept or like if im really doing enough milage for 80/20 to even really make sense idk but i like the idea

like to work some plyo in too which i havent really been doing too much of recently

cld just do it with the intervals i guess

thats a lot of intensity tho oh boy

anyway abt to go do recovery run + strength training, long run yesterday

gonna try doing strength stuff before and after the run seems like u cld do more that way

then im gonna eat a cheese steak

peace be with you

namaste