Author Topic: On your mark.. get set... 2019 Runners Thread  (Read 15989 times)

FireHiker

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #350 on: June 04, 2019, 04:47:41 PM »
On an unrelated note - one thing I really enjoy about running is regarding age and peaking. A statement in Born to Run said something like, ďmale runners peak in their late 20ís, however they decline much slower than they peak, and barring no injuries, a runner in their late 50ís/early 60ís has about the same potential as an 18 year old runner.Ē   I donít know how accurate this but I can certainly see it. There are many runners in their late 40ís that just destroy much much younger runs who are very fit but not ďquiteĒ as experienced.. Having just started running last 30, itís a good motivator that I still have so much more time in my ďprime.Ē

I didn't start running until last year when I was 39, so I'm encouraged by this. My brother (age 38 now) is an ultrarunner, and he just started running seriously a few years ago. He had his first 100 mile finish in 2017 and actually had a podium finish last year. I think his first (and only, to date) marathon was in 2015 or so?

I took yesterday and today to rest after the half but I'll get out for at least a short run tomorrow. My husband was looking up races this morning trying to decide which one we should do next. He said he wants to do one and "be in shape for it". I agree. We may do the San Diego Holiday Half again in December; we did it last year.

dblaace

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #351 on: June 04, 2019, 05:38:51 PM »
Am I the only one who sees the Race to 50K thread and thinks it's an ultra?

marty998

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #352 on: June 06, 2019, 05:49:02 AM »

I didn't start running until last year when I was 39, so I'm encouraged by this. My brother (age 38 now) is an ultrarunner, and he just started running seriously a few years ago. He had his first 100 mile finish in 2017 and actually had a podium finish last year. I think his first (and only, to date) marathon was in 2015 or so?

It is inspiring. Distance running is a sport you can take up at any age....you don't have to be a 5 year old wunderkind to succeed later in life :)

use2betrix

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #353 on: June 06, 2019, 08:31:11 AM »
I had my 5k the first week of May Iíve slowly been ramping back up. I had been dealing with some nagging injuries prior, and knew once I finished that milestone I would take it easy for a couple weeks. My biggest month this year was in March with 88 miles. In April I did my best to maintain despite the injuries while not pushing too hard, and hit 38 miles, and in May, 42 miles. Iím definitely ready to get back into the 15-20 mile/wk range soon, but again, still donít want to push too fast. I ran 5 miles yesterday morning, and was honestly ready for another 5 in the afternoon.. Might need to soon go back to 4 days a week running instead of the current 3.

Iím having a ďno alcohol JuneĒ and I want to drop a few lbs (from 176 to 170) which I think will all help. I donít drink much anyways, usually just once or twice a week on the weekends, but still too much on those evenings out to dinner that I do drink. The hardest part will be the times where I get together with coworkers for team building or weekend dinners.

haypug16

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #354 on: June 08, 2019, 04:33:28 PM »
I had my 6 week postpartum appointment and got the OK from my OB to start working out again. I plan to head out tomorrow morning for my first run since last September! I'm very excited. It will probably just be a mile to test the waters.

Mongoose

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #355 on: June 08, 2019, 07:41:03 PM »
Training group for half marathon started this week. So far, I've managed all the runs without walk intervals. :-)

Trifele

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #356 on: June 09, 2019, 11:57:29 AM »
Great job @Mongoose!  Keep it up!

A question for you weightlifters:  I've been lifting for almost three months now, and it's going pretty well.  I'm getting stronger and although I wouldn't say I enjoy it exactly, I am appreciating what it's doing for me. I feel good.  My question is-- could I decrease from three workouts a week to two, and still see the same benefits?

I assume if I tried to decrease, I'd need to do heavier weights? Fewer reps with heavier weights?  Thanks!   

use2betrix

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #357 on: June 09, 2019, 12:55:04 PM »
Great job @Mongoose!  Keep it up!

A question for you weightlifters:  I've been lifting for almost three months now, and it's going pretty well.  I'm getting stronger and although I wouldn't say I enjoy it exactly, I am appreciating what it's doing for me. I feel good.  My question is-- could I decrease from three workouts a week to two, and still see the same benefits?

I assume if I tried to decrease, I'd need to do heavier weights? Fewer reps with heavier weights?  Thanks!

Thereís far too many factors for anyone to give you a definitive answer to that question. I would say that if you arenít really enjoying it and would feel that cutting back to two days would feel much more reasonable, then I would cut back to two days. A possible negative alternative would be continuing to push yourself for 3 days a week, getting burnout, and quitting altogether. 2 days a week for the next decade is far better than 3 days a week for the next year then getting burnt out altogether.

For a new weightlifter, youíll likely still make good improvements at 2 days/wk, just a bit slower and plateauing a bit earlier.

You basically have two options, do two full body workouts/wk, or split your body in 1/2, divided between the two days. I would push for a hard full body workout 2 days/wk with at least 2 days off between each workout days so you have ample recovery time.

If youíd like to lay out your current workout Iíd be happy to give you suggestions to consolidate them into two slightly longer days.


On another note - I ran a 10k earlier today, when I finished the heat index was 97 degrees. It was definitely a hot one but I enjoyed it. I kept my pace just under 9:30/mile.

Also, this weekend we turned our guest bedroom into a guest bedroom/weight lifting room. My days running and lifting this year have rotated between 2-3 days/wk lifting and 3-4 days/wk running. I want to keep steady at 3 days/wk lifting while keeping my running up, so if I can get 1-2 workouts/wk at home that will go a long ways. Iíll still head to the gym for heavy leg and back days.

We have a pull-up bar in the doorway, then adjustable dumbbells that go from 5-70lbs, and the dumbbells have attachments that go to a curl bar, which would bring the curl bar weight to 140 lbs. Thereís an expansion pack for the dumbbells to get them to go up to 90 lbs a piece. Iím still rehabbing my shoulder so itíll be at least another month or two until Iím ready to upgrade. Also added two 36x60 mirrors.

FYI - there is nothing mustachian about this setup lol. I did find a local store that was willing to beat any internet price I could find, however.

« Last Edit: June 09, 2019, 06:03:58 PM by use2betrix »

horsepoor

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #358 on: June 09, 2019, 06:59:20 PM »
I'm happy to say I'm returning from the injured list after about 10 weeks.  3 mile walk/jog on Friday and my metatarsal were not so happy, so today I switched from my minimalist shoes to an old pair of Mizuno Waves and the foot seemed to appreciate the extra bit of stiffness, so I'll stick with that, go out 2x a week for a couple weeks, and if all is well, work up to 3x a week and consider increasing mileage again.

Trifele

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #359 on: June 10, 2019, 02:30:43 AM »
Thanks for your thoughts on the weightlifting @use2betrix!  I think the full body workout twice a week sounds like a better idea than splitting the body into halves.  So when you say working out twice a week should be "hard" -- do you mean fewer reps/higher weights?  Push harder to exhaustion?  For reference, right now I'm doing three sets of 8-12 on all exercises.  I do a basic full body workout all three days a week.  Thanks!   

use2betrix

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #360 on: June 10, 2019, 08:31:23 AM »
I mean moreso - push harder to exhaustion. In terms of number of reps, I would vary the workouts. Some workouts you may go heavier and less reps, while others you might go lighter and more reps.

Here are some sample exercises of my splits for full body workouts. Each exercise I usually do a warmup, then 3-4 sets with very short breaks between each set. If youíre pushing yourself hard enough on each set, you likely wonít be able to maintain the same amount of reps for each set (it should go down).

Day 1:
Quads - front squats
Hamstrings - lying leg curls
Calves - seated calf raises
Chest - incline DB bench press
Shoulders - DB military press
Triceps - skull crushers
Back - wide grip pull downs
Biceps - alternating DB curls
Abs - hanging leg raises

Day 2:
Quads - lunges
Hamstrings - stiff leg dead lift
Calves - standing calf raises
Chest - DB flyís
Shoulders - lateral raises
Triceps - Tricep pushdowns
Back - close grip rows (or deadlift)
Biceps - EZ bar curls
Abs - planks


If Iím feeling good or really want to push a muscle group, I might throw in a second exercise for that specific muscle group. Again - short break between sets and going to complete failure.

Also - I often treat back as two muscle groups, back width (lats, i.e. wide grip pull downs) and back thickness as another (close grip rows, deadlift, etc.)

mm1970

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #361 on: June 10, 2019, 11:54:18 AM »
Great job @Mongoose!  Keep it up!

A question for you weightlifters:  I've been lifting for almost three months now, and it's going pretty well.  I'm getting stronger and although I wouldn't say I enjoy it exactly, I am appreciating what it's doing for me. I feel good.  My question is-- could I decrease from three workouts a week to two, and still see the same benefits?

I assume if I tried to decrease, I'd need to do heavier weights? Fewer reps with heavier weights?  Thanks!
I'm not a lifter per se, so take this with a grain of salt... (I'm a "dabbler".  I like to do ALL THE THINGS.  But not enough time to get awesome at any of them).

Since my last half, I've cut back from 3x a week running to 2x a week running (occasionally 3x).  My "long" run is 4 miles, but planning on increasing to 5 & 6 again.  I've found someone approximately my pace to run with the last 2 weeks, so I was preferring the slightly too fast 4-4.5 miles to my normal pace 5, just to have someone to talk to.  My other run is track / speed work, as I have an aggressive fall 10k goal.

I've also increased my weight training to 2x a week, and I love it.  I'm still at the point where I'm making big strength gains.  I do full-body, coached kettlebell workouts at a gym. 

I've found that dropping a run day in exchange for a gym day has been good for me.  I was starting to hate the running.  Pre-race, I was up to 15-20 miles a week, and I just was getting burned out.

use2betrix

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #362 on: June 11, 2019, 11:01:02 AM »
@mm1970 - you bring up some good points in regards to the lifting/running schedule. The good thing about doing both is you can occasionally pick up one and reduce the other if you start to feel a bit burnt out on one of the items. Or - if you start developing a nagging injury, you can also focus more on the other. I.e. when I injured my shoulder (still recovering) I was able to pick up my running a bit more. When my leg was bothering me, likely from too much running, I picked up on the lifting a bit more.

Itís good to have these options so that when something like this does happen, and you get burnt out or need rest, you can compensate for the lack of exercise in one area, by picking it up more in another.

dblaace

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #363 on: June 11, 2019, 06:56:07 PM »
3 mile walk
Clean appt with my cardiologist.
3 mile walk
Hair cut
9 mile trail run.

I'll regret it tomorrow but it was fun getting back on the trail today.

MaybeBabyMustache

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #364 on: June 12, 2019, 04:54:57 PM »
I've been focused on cross training, strength, & yard work (ha) over the past week or so after my relay. Mostly because the weather has been crazy hot, but also because I wanted to rest up. I'm now feeling ready to run again. Luckily, we'll be on the coast next week, and the weather looks super cool & perfect for running.

marty998

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #365 on: June 23, 2019, 04:32:54 AM »
Completed a 15km run today in a decent but not taxing 5:35/km pace. Trying to gear up for my local fun run (11.1km) in a month where I'm hoping to do it in 52 minutes (last year 55 and a half)

mm1970

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #366 on: June 24, 2019, 10:43:16 AM »
I've basically cut  back my running to 2x a week.  This past week, my spouse was traveling so I had one day of hill repeats (aka, I ran up and down the hill on my street while my kids were asleep).  Then I skipped my Sat run for a very leisurely family hike, but ended up running Sunday.  I ran 6+ miles - 3 miles straight up hill on that crazy uphill half marathon course.  Then back down. Which I've never run down that before.  Different views!

But it was super wet and foggy and I couldn't really see a thing until 2.5 miles.  Annoying too to have to clean off the glasses constantly.

I think I probably want to start training for my 10k soon, as I'll need to bring my pace down quite a bit before September (probably need to shave off 1 minute per mile, maybe 1:15.)